10.1.14

RAMPING UP A FEW THINGS!!!!

Its October.... the OPEN is in FEB!!!! Lets get on it.

A. 4 sets; 2 split jerks AHAP (rest 2 min)

B. 3 sets; 3 snatch grip PP, 3 OHS AHAP (rest 2 min)

+

3 sets:

10 UB TnG Squat Snatch @ 95-115 / 45-75 **keeping smooth and fast
30 sec ALL out AIRDYNE SPRINT

+

15 min @ 70%
300m row
50ft backwards sled drag HEAVY
30 sec plank 45/25

9.30.14

60 Min AMRAP
400m run
20 Burpee over box @ 24/20
30 KBS @ 53/35
40 Wall ball @ 20/14
50 DU's

9.29.14

Happy Monday!!
WEEK 6

*** This weekend we are headed to ATL for "DRUNK MURPH"...great cause including beer and CrossFit... join us.. let me know if want to come compete or just cheer and hang out with us!

A. Build to a Heavy single CLEAN in 10 minutes

B. 3 sets; 2x clean pull, 1x clean @ 85% of above (rest 3 min)

C. 3 sets; BAR ON BACK HOLD for 10 seconds @ 125% of BS (rest 90 sec)

+

5 Rounds of:
3 Power cleans @ 80% of 1RM
2 Rope climbs (scale= lay on back, pull up to feet with rope x 5)

9.27.14

NO SATURDAY TRAINING!

PLEASE come check out The Brayden House from 4-7pm for our open house. Even if you only have a few minutes come do a walk through.

9.26.14

A. Front Squat E2MOM ( off you BS %)

7 reps @ 60%
6 reps @ 65%
5 reps @ 70%
4 reps @ 75%
3 rep @ 80%

B.3 sets-  2x Snatch HIGH Pull, 1x Snatch NO STRAPS NO LETTING GO OF BAR (rest 2 min)

C. 3 sets; front rack HOLD @ 125% of max Front squat (rest 90 sec)
+

4 sets for consistent times of:

500m row

8 MU (scale is C2B if have, kip regular if no C2B)

10 Box jumps 24/20 (work on BOUNDING if don't have that skill... NEED IT)

16 OHS @ 95/65

40 DU's

-REST 5 min between sets-

**Change the order of the movements each set!!!

9.25.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

9.24.14

A. 20 Min ALT EMOM

Muscle-ups

HEAVY DL x 8 UB

+

10 min AMRAP
5 STRICT pull-up
10 Ring dip
20 S2OH @ 95/55

9.23.14

A. 3x max rep wall ball UB @ 25/20 (rest 4 min)

B. 3x max rep UB Hang power cleans @ 135/95 (rest 3 min)

+

3 rounds
400m run
20 Burpee
20 T2B

9.22.14

WEEK 5 

AM
20 sets
30 sec run @ 90%
30 sec run @ 50%

PM

A. 5 sets; 2 Front Squat/ 3 Back Squat AHAP (rest 3 min)   
B. 4x 2 Clean Grip DL w/3 sec pause just above knee cap + 2 clean pull + 1 clean AHAP (rest 2 min)  
+
22 minute EMOM alternating
2 Squat clean + one jerk EMOM @ 80%
4-6 STRICT HSPU

**HSPU if you have them but not 4-6 pick a number and do that. If have those easy make it at a deficit...same scales as last week

9.19.14

Row @ 70% for 30 min...

Every 5 min get off rower and choose 2 movements to do some reps on...

HS, T2B.... etc and get a few reps of each and get back to rower... 

Shouldn't be away from rower more than 90 sec

TEAM SERIES EVENTS

BE AT THE GYM 530pm so we can go over it all and start...

YOU HAVE SATURDAY AND SUNDAY OFF!!!!!! REST UP

9.18.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

9.17.14

A. 3x max rep UB wall ball (rest 3 min)

B. 5x5 Ring dip AHAP (rest 2 min)

+

15 min AMRAP
200m run
10 Burpee
10 Sit-ups
10 Box jumps 24/20

9.16.14

500m row every 3 min / 3:30 for girls x 5

+

5 sets

8-10 STRICT T2B

30 sec rest

Max (-2) STRICT C2B (scale- Kip C2B)

30 sec rest

50 Double unders AFAP

1 min rest

9.15.14

Week 4 (DeLoad)

AM- (optional)
30 min Airdyne @ 70%
every 3 min complete 10 reverse hyper @ 50% of BS

PM-
A. 4x2 TALL split jerk working speed and foot position, also hold in split 3 sec (rest 1-2 min)  
B. 4x 2 TALL clean AHAP but NO DIP...speed under into the squat (rest 1-2 min)  
+
100/70 HSPU for time
*Each time you come off the wall (balance or fatigue) complete 250m row)

**If you have less than 8 UB HSPU as a max scale to 100 push press for time @ 95/55 (100 guys and gals)

9.13.14

830am Competition Team and OPEN gym... be done by 10am.. ROLL TIDE

9.12.14

A. Front Squat E2MOM ( off you BS %)

6 reps @ 60%
4 reps @ 65%
3 reps @ 70%
3 reps @ 75%
2 rep @ 80%

B. 5x 3 Snatch Grip DL with 3 sec pause just above knees (rest 2 min)

C. 1x Squat snatch+ 2x OHS EMOM for 10 min AHAP (should be heavier than last week)

+

5 sets
max (-2) STRICT C2B pull-ups *Scale is kipping C2B... or kip if don't have that
rest 30 sec
10 Romanian DL @ 185-135 guys and 135-95 girls
rest 30 sec
15 Russian KBS Heavier than last week .. if you went 88 pound for 25 last week we have no heavier...so go 25 reps again this week with that....
rest 2 minutes

9.11.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

9.10.14

A. 30 MIN ALT EMOM
- MU's same as last week (scale C2B pull-ups)
- 3 TnG HEAVY DL (same as last week or heavier if possible)
- 20 sec wall ball shots @ 30/20 (scale if aren't able to go all 20 sec UB)

**So rotate between the 3...each one will 

C. 4x12 strict dumbbell press same weight as last week, at the top of last one hold up top 10 seconds  (rest 3 min)

+

10 min AMRAP
200m Run
20 weighted sit-ups @ 14/10

-rest 5 min-

10 min AMRAP
200m run
15 G2OH @ 135/95

9.9.14

3 rounds of:
10 Box Jumps @ 24/20
10 HPS @ 85/45
10 OHS


-rest 3 min-

3 Rounds of:
15 KBS @ 53/35
10 Thrusters @ 105/65

10 Bar facing Burpee
-rest 3 minutes

3 Round of:
5 STRCIT HSPU (dumbbell strict pressx10 to scale)

30 DU's

400m Run

9.8.14

AM
15 sets
35 sec run @ 90%
25 sec run @ 50%

PM

*If you missed Saturday start with this:
10 UB Thrusters E2MOM starting at 105/65
*do 10 reps, add 10 pounds and when clock hits 2 min do 10, add 10 pounds and complete 10 at 4 min...etc... go until you cannot hit 10 UB... MUST GO MAX REPS at 5 bars if aren't able to hit 10 UB....

Than....

A. 3 sets; 4 Front Squat/ 8 Back Squat AHAP (rest 3 min)   
B. 4x 2 Clean Grip DL w/3 sec pause just above knee cap + 2 clean pull + 1 clean AHAP (rest 2 min)  
+
22 minute EMOM alternating
2 Squat clean + one jerk EMOM @ 80%
4-6 STRICT HSPU

**HSPU if you have them but not 4-6 pick a number and do that. If have those easy make it at a deficit...same scales as last week


**Most of this is the same as last week.... since the majority of people didn't hit this due to Holiday and Team series.

9.6.14

630am Northport

9.5.14

A. Front Squat E2MOM ( off you BS %)

5 reps @ 60%
4 reps @ 65%
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

B. 5x 3 Snatch Grip DL with 3 sec pause just above knees (rest 2 min)

C. 2x Squat snatch+ 3x OHS EMOM for 10 min AHAP

+

5 sets
max (-2) STRICT C2B pull-ups *Scale is just Strict PU
rest 30 sec
10-12 GH raises
rest 30 sec
25 Russian KBS AHAP
rest 2 minutes

9.4.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

9.3.14

A. 8 minute EMOM alternating
MU (add a rep from last week, or if failed some stay at same)
13 GHD Sit-ups AFAP
*MU scale is Strict pull-up, minimal kip... if have strict that!

B. 8 minute EMOM alternating
MU + 5 ring dips at top of last MU (add a rep if possible)
DL x 3 TnG Heavy
*MU scale is dips with 3 seconds to bottom

C. 3x15 strict dumbbell press same weight as last week, at the top of last one hold up top 10 seconds AHAP (rest 3 min)

+

25 Min AMRAP of:
500m row
400m run

9.2.14

3 rounds of:
10 T2B
10 HPS @ 85/45
10 Burpee


-rest 3 min-

3 Rounds of:
10 ALT KB snatch @ 53/35
10 Burpee box jumps @ 24/20
15 HPC @ 85/45

-rest 3 minutes

3 Round of:
10 Push ups (clap to chest for guys)
15 KBS @ 53
20 DU's