11.30.2012

11.30.12 2.5 Friday	11/30/2012 PA
Strength        - HBBS- 4 x 5 (72%)       - Strict Press- 4 x 5 (74%) Conditioning G.H. 4 Rounds - 40 sec on / 20 sec off - Slamball, OHS (barbell), Box Jump (24/20) 2 min rest intervals

11.29.2012

11.29.12 2.4 Thursday

11/29/2012 PA

Olympic - Split Jerk Review - 4 x 2 , Gymnastic Skill - P= Ring Dip Progression,  C= Muscle-up Drill's (10 Ring Dips Required) 2011 Crossfit Open 11.3   - 5 minutes of Squat clean and Jerk (P= 135 / 85, C= 165/110) This is scored by 2 points per lift, i.e. 1 point for squat clean and 1 for lockout overhead, however a completed overhead lockout must be achieved before another clean can be attempted. Note: if a squat clean is complete but failure happens on jerk, the person can power clean the next rep to go into jerk but will not recieve credit for that power clean. You may thruster out of the squat clean to go overhead. Push, power, and split jerk as well as push press are all allowed.

11.28.2012

11/28/12 2.3 Wednesday	11/28/2012 PA
Running Improvement / Aerobic Capacity 10-15 minute warmup including running drills and row technique tt (time trial) - 4 x 400m Sprints (1st run @ 90% stay within 3-5 seconds) Tabata Conditioning - 6 intervals - Mountain Climber                                  - 6 intervals - Toes to Bar (K2E)                                  - 6 intervals - Slamball * 1 minute rest between exercises

11.27.2012

11.27.12 2.2 Tuesday

11/27/2012 PA

Strength (in groups of 3 with 25 minute time cap) - Clean Pulls - 4 x 5 (105% of 1RM Clean) group will go every minute   - Thruster - in 4 sets hit a 3RM on Thruster (from rack)   Open Prep Conditioning - Chipper WOD #1 -30 KB Swings (53/35) Scale up or down as needed -30 Burpee Bar over -30 Thruster (p=95/65, c=115/85) -60 Double Unders (180 singles) *singles won't cut it in "the open" -60 Wallball (20/14) -15 KB Swings -15 Burpee Bar over -15 Clean and Jerk (thruster weight)

11.20.2012

11.20.12 1.2 Tuesday	11/20/2012 PA
Strength / Open Prep Conditioning a. High Bar Back Squat (HBBS)- 4 x 3 (75%) b. Behind Neck Press (BNKP)- 4 x 3 (work to heavy triple)   Crossfit Open Prep   *the majority of these workouts will be ran as an AMRAP as in "the Open"   15 minute AMRAP - 8 Wallball (20/14) - 8 Toes to Bar (K2E) - 8 Box Jump (comp 30"/24") (perf 24"/20")

11.19.2012

11.19.2012 1.1 Open Prep Phase	11/19/2012 PA
Olympic / Gym    HSPU Practice      Performance - 5 x 2 wall kick up + 5 deficit push-up (rest exactly 30 sec)      Competition - 5 x 6 HSPU (one mat or less or use plates to create deficit) Conditioning - 12 min EMOM       - 3 squat clean (P:100/70, C:135/95)   - 6 Burpee

11.17.2012

11.17.2012 7.6 Saturday - Crossfit Total	11/17/2012
Crossfit Total -  Alright get after it!  Everyone record totals with trainer!!!!!!! Back Squat - 1RM Strict Press - 1 RM Deadlift - 1 RM   * Limit max attempts at 5 for each lift   Tabata This!      *8 intervals of each in succession   -Squats -Push-up -Sit-up -Pull-up

11.16.2012

11.16.2012 7.5 Friday	11/16/2012 PA
"Jackie on the Run" 800m Run 50 Thruster (45lbs bar) 30 Pull-ups

11.15.2012

11.15.2012 7.4 Thursday	11/15/2012 PA
Lactate Tolerance In groups of 3 (making sure all members are using same weight) continuously cycle for 5 rounds of the following:   Performance: 85/55 (53/35) Competition: 95/65 (use 2 barbells at each station with weight listed for farmer carry)   -150m Row Sprint - 5 burpee box jump - 5 thruster - 30m KB or Barbell Farmer's Carry

11.14.2012

11.14.2012 Wednesday - Max Effort	11/14/2012 PA
Max Effort In 15 minutes build to a 1RM in Push Press. Use this rep / set scheme to build to your max: x 5 @ 50% x 3 @ 75% x 1 @ 90%  - Begin m.e. attempts. No more than 5 attempts.   Max Effort Endurance   1K Row    rest 10 min   1k Row

11.13.2012

11.13.2012 7.2 Tuesday	11/13/2012
Annie on a Box 50-40-30-20-10 -Double Unders -Sit-up -Box Jump

11.12.2012

11.12.2012 7.1 Monday - Max Effort

11/12/2012 PA

Max Effort  In 20 minutes work toward 1 RM Front Squat. Use the following rep / set scheme to warmup and build to your max. Base this of previous 1RM: x5 @ 50% x3 @ 75% x1 @ 95% Begin attempts at 1RM. No more than 5 attempts   Three Part AMREP (as many reps as possible) Conditioning   a. 2 min AMREP - Power Snatch (C-115/85) (P-95/65) rest 1 min b. 3 min AMREP - Wallball (20/14) rest 1 min c. 4 min AMREP - Burpee

11.10.2012

11.10.12  Happy Veterans Day Tomorrow Saturday

11/10/2012 PA

Competitor - U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. First posted August 12 2011 8 rounds 5 Front Squat (185/115) no racks 26 Ring push-ups ( we will do hand release if space is an issue) Performance - 4 rounds 100m Sprint 5 Front Squat (135/75) *scale as needed 26 Chest to Deck Push-up

11.09.2012

11.09.12 6.5 Friday

11/9/2012 PA

Olympic Competitor- 5 x 2 hang power clean ( work to heavy double)   Performance- 5 x 1 hang power clean ( work to max)   Conditioning   Partner Up! - Mirror Mirror WOD - One partner will perform the exercise associated with a letter while other rests and vice versa. Begin with 100 Double Unders (share workload) only one at a time   a. 15 x KB Snatch - Left (Comp - 53/26, Perf - 35/17) b. 15 x KB Snatch - Right c. 15 x Deck Squat to Burpee Combo d. 30 x Goblet Squat   100 Wallball (20/14) share workload   d. 30 x Goblet Squat c. 15 x Deck Squat to Burpee b. 15 x KB Snatch - R a. 15 x KB Snatch - L

11.08.2012

11.08.12 6.4 Thursday	11/8/2012 PA
Alternating Gymnastic EMOM 12 minutes alternating movements each minute on the minute (EMOM)   a. Competitor- Toes to Bar x 10    Performance- K2E or V-up x 8 b. Competitor- Strict Pull-up x 5    Performance- Pull-up Negatives x 5   Conditioning - Lactate   5 rounds (2 min rest)   -30m Suicide Sprint -6 Burpee -8 Thruster (Comp- 95/65, Perf- 85/55) -15m Sprint -10 slamball

11.03.2012

11/03/12 5.6 Saturday	11/3/2012 PA
10 minutes to find 1RM Power Clean. (Competition)                                 Conditioning - 21 minute alternating EMOM   -5 Burpees (AFAP) -5 G2O (comp-115/85) Power Clean (perf- 95/65 scale as needed) -5 HSPU (comp)  Pike Push-up (perf)

11.02.2012

11/02/12 5.5 Friday	11/2/2012 PA
Speed / Power / Endurance   4 attempts at max height box jump * (8 minute time cap!)   4 x 40m sprints (1 min rest intervals) *   2 x 400m sprints (2 min rest intervals)*   1 x 1600m sprint *   *record best sprints and best box jump

11.01.2012

Thursday

11/1/2012 PA

Olympic   Performance- 4 x 2 : 2 sn grip behind neck press + 1 overhead squat + 1 snatch balance   Competition- 4 x 2 : *2 three stop hi hang snatch + 2 overhead squat   * Three stops will be below knee, above knee, and power position (high pocket). We want to see an obvious pause at power position before hitting the snatch.   Conditioning   Performance - 15-12-9-6-3 KB Snatch (35/17) Pull-up (scale w bands) HR Push-up   Competition - Amanda 9-7-5 Muscle-up Squat Snatch (135/85)