01/30/15

1. 5×1 Clean & Jerk @ 80% -or- 3×1 Press @ 95%

2. AMRAP 10mins:

20 Step Ups
5 HSPU or BB Push Press
10 T2B or Leg Lifts


Competitor’s Program

1. Front Squat: 3-3-2-2, 22X1, rest 2:30

Notes:  Build so last set is near-max

2a. 3×6.5.4 Strict Ring Dip, rest :12, rest :60
2b. 3×20 Leg Lifts, rest :60

3. AMRAP 3mins: Squat Clean Thrusters 155/115

4. 450m Row @ 95%


“The jealous are troublesome to others, but a torment to themselves.” – William Penn

The Lies You Have Been Told Since You Were Born

01/28/15

30mins at easy / conversational pace:

First 15mins:
1mile Bike
20 Ring Rows
30 Sit ups

Second 15mins:
1k Row
10-20 Push Ups (No more than 1 break)
40 Russian Twists


Competitor’s Program

1a. 3×3 DB Bench Press, 21X1, rest :60
1b. 3×3 Wtd Strict Pull Up, 21X0, rest :90

2. 2x Through the following:

4mins @ 85%:
30 Double Unders
15 Snatches 75/55

Rest 4mins

4mins @ 85%:
10 Overhead Squats 95/65
10 C2B Pull Ups

Rest 4mins


“Wisdom begins is wonder.” – Socrates

5 Things I Learned From Strength Training

01/27/15

1. 12mins: Hang Snatch from above knee – heavy single

Notes:  Deadlift bar to above knee, pause for 1 sec, then perform rep.  Focus on lifting the bar from the floor with the legs while pulling the knees back to engage hamstrings.

2. 4mins @ 80% effort:
10 Box Jumps – SD
6 DB Snatch (3 each arm)

Rest 5mins

3. 4mins @ 80% effort:
10 Lunges
6 Pull Ups

Rest 5mins

4. 4mins @ 100% effort:
10 Burpees
10 KB Swings

Notes:  The percent efforts are relative to the time working and movements involved. 100% doesn’t mean you should necessarily sprint out of the gate, it just means that you are trying to get the most reps completed that you could in the time given.  Where as 80% means you’re working hard, but not completing as many reps as you could if it were prescribed at 100%.


Competitor’s Program

1. Every :90 x 5 sets:

5 TnG Power Clean + Push Jerks – start at 95/65 and add 10lbs each set, ending at 135/105

Notes: Practice TnG at the floor AND at the shoulders – only add the 10# if you were successful with the previous weight.

2. 5 Sets:

:45 Row @ 1:40/1:58
:45 Muscle Ups – max of 5 reps
:90 Rest

Notes:  Keep the Row at the designated split time the entire :45.  The :45 of MU’s begins immediately after the Row, in other words you’re working for :90, resting for :90.  Muscle Ups do not have to be unbroken, but do no more than 5 reps each set.

3. 3mins:  Max Target Burpees – 6″ – try not to game this, go as hard as you can from the get go.


“A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.” – Christopher Reeves

I Think Therefore I Do – MUST READ!

01/26/15

1. 15mins: Sets of 3 PERFECT Back Squats – build as you go, but reps should be perfect.

2. EMOMx5: 20 Single Unders + 3 Back Squats @ 80% of part 1

3. :20/:10 x8: Plank

4. :20/:10 x8: Boat Pose


Competitor’s Program

1. Back Squat: 4-4-3-3, 20X1, Rest 2mins

Notes:  Build so last set is near maximal.

2. 3×5-6 Wtd Hip Extension, 20X1, rest :90

3. 6 Sets – goal is even times

30 Double Unders
7-9 Unbroken C2B Pull Ups
5 TnG Power Cleans 155/105
:75 Rest


“Always do your best.  What you plant now, you will harvest later.” – Og Mandino

The 5 Worst CrossFit Products

01/24/15

1. AMRAP 10mins:

10 Med-Ball Chest Throws *partner holds Boat Pose

2. AMRAP 8mins:

6 Lunges
3 Push Ups *scale up by doing HSPU

3. AMRAP 6mins:

Med-Ball Russian Twists

 

Competitor’s Program

1. 20min Airdyne at very easy pace – every 4mins do 2-5 Muscle Ups (no more than :60)

2. EMOMx5: 4 TnG Power Snatch – Build each set so last set is tough, but still fast

3. 21-15-9

Deadlift 185/135
Box Jump 24/20″
Airdyne Calories

Notes:  21 of each, 15 of each, 9 of each.

 

REMINDER:  Today Nikki and Coach J will be competing at Oakland County CrossFit’s “Chick’s and Dick’s” partner competition.  There are 4 workouts that start at 9am, 10:10am, 12:20pm, 2:30pm – Nikki and J are in the 2nd heat of each workout so they are expected to begin shortly after each workout starts.  Please come out and show your support and don’t forget to grab a Mama’s Paleo Treat while you’re there!  For more info on the event, CLICK HERE.

 

The Truths About Lactic Acid

01/23/15

1. 5×1 Snatch @ 75% -or- 4×2 Sumo Deadlift @ 90%

2. EMOM x16:

Odds: 125m/100m Row @ very hard effort
Evens: 10 Leg Lifts

3. 2mins: Max Double or Single Unders


Competitor’s Program

1. Front Squat, 4×3, 22X2, rest 2:30

2a. Strict Ring Dips, 3×4.4.4, rest :10, rest :60 – rest :10 b/w sets of 4 – total of 12 reps each round
2b. GHD Sit Ups w/ med-ball, 3×10, rest :90

3. 2 Sets:

400m Row @ 95%
Rest 6mins


“Yesterday is not ours to recover, but tomorrow is ours to win or lose.” – Lyndon B. Johnson

Improving Mobility / Flexibility Isn’t Just About Stretching

01/21/15

1a. 4×8-10 Floor Press, rest :30
1b. 4×8-10 Ring Row, rest :30

2a. 4×8-10 Partner Glute Raise, rest :30
2a. 4×30 Partner Med-Ball Sit Up (15 each), rest :30

3. 5 Rounds (6min Cap)

15 KB Deadlifts
10 KB Swings
5 Goblet Squats
*Must set the KB down after each set of each movement


Competitor’s Program

1a. 3×4-5 DB Bench Press, 21X1, rest :60
1b. 3×4-5 Strict Wtd. Pull Up, 21X1, rest :90

2. 2 Sets:

4mins @ 85%:

3 Deadlifts 275/185
30 Double Unders

Rest 3mins

4mins @ 85%:

10 Target Burpees
10 KB Swings 32/24

Rest 3mins


“The journey of a thousand miles begins with one step.” – Lao Tzu

Group Fitness vs. Individual Design Training Model