12-31-14

Wednesday
Practice

A)Back Squats
7x3 @ 80% +5-10#...
rest 90-100 seconds between sets

B) Row/Conditioning
5 Rounds:
20 Wall balls
250m Row

"Be like a postage stamp, stick to one thing until you get there." - Josh Billings

12-30-14

Tuesday
Event Day
Sarah Sellers' choice WOD:

Burgener Warm-up

At 0:00
For Time:
"Isabel"
30 Snatches (Rx-135#/95#) (Scaled-115#/75#)...

At 15:00
For Time:
"Grace"
30 Clean & Jerks (Rx-135#/95#) (Scaled-115#/75#)

2 min rest after Grace then:
50 DUs for time

Record the time for each workout.

"Some people put walls up, not to keep people out, but to see who cares enough to knock them down." - Socrates

12-29-14

Monday
Practice

A) Back Squats
3x5 @ 75% +5-10#
*rest 90 sec between sets
This is our last week for our squat program. Next week is deload. We will 1RM our lifts sporadically starting the week after next week.

B) Clean Complex
4 sets of: ...
Power Clean + Hang Squat Clean + Front Squat

C)Snatch Complex
4 sets of:
Power Snatch + Overhead Squat + Overhead lunge right foot and step back + Overhead lunge left foot and step back

D) Tabata:
Front rack holds @ 120% of Front Squat 1RM
*Static holds for 8 rounds -15 sec on/15 sec off. Set up rack so you can just stand up with bar off rack. Focus on keeping elbows high.

"At first dreams seem impossible, then improbable, then inevitable." - Christopher Reeve

12-25-14

12-25-14

No Classes today!

youtube: "mobilitywod" and get after any soreness

For those who celebrate - Have a very Merry Christmas and join us tomorrow, Friday December 26th for another Holiday themed WOD!

-Team Extreme

12-24-14

12-24-14

Practice Day

Front Squat Warm Up (Short with Row):

Row 400m
Soldier (Down)
Spiderman (Back)
Hign Knees (Down)
Butt Kicks (Back)
20 PVC Pass Throughs
20 Air Squats
20 Primal Pull Throughs
10 FS @ 50% (A)
5 FS @ 75% (A)

A) Front Squat 7x3 (3x3x3x3x3x3x3)
@ 65% 1RM
Rest 45 seconds between sets

B) 12 Days of Extreme Christmas (For Time)
1 Burpee
2 Push Ups
3 Squats
4 Sit Ups
5 Bent Barbell Row (65/45#)
6 Shoulder to Overhead
7 Knees 2 Elbows
8 Bird Dogs
9 Front Squats
10 Power Cleans
11 Mountain Climbers (2:1)
12 Power Snatches

C)Trigger Point Attack (No Measure)
3-4 Minutes p/side on sore limbs

12-26-14

12-25-14

A) Front Squat
10x2 (2x2x2x2x2x2x2x2x2x2)
@ 70% 1RM
Rest 60 sec between rounds

Nguzo Saba "The 7 Principles" - Kwanzaa Wod
B) 7 Rounds:
7 Ring Rows
7 Ring Dips
26 Second OH Static Hold with 95/65#

There are 7 principles and 7 primary symbols which emphasize a set of ideals and values for the 7 days of Kwanzaa, which begins today, December 26th, 2014!http://www.officialkwanzaawebsite.org/NguzoSaba.shtml

12-23-14

12-23-14

Practice Day

Hanukkah OH Hanukkah

8 Rounds of:

8 Air Squats with hands on head

8 Hollow Rocks

8 Pull ups

8 Push ups

8 Supermans

8 OH Walking Lunges (25/15# plate)

8 Slam balls (25/15)

8 Russian twists (with slam ball)

"Sharing the holiday with other people, and feeling that you're giving of yourself, gets you past all of the commercialism."  

-Caroline Kennedy

12-22-14

12-22-14
Event Day

A)  Front Squat
5x5 @ 60%
Rest 30 Seconds between rounds

B)  "Winter Solstice"

Row 23.5 calories (23)
12 Deadlifts @ 115/75#
21 Hang Clusters (Clean+Thruster) @ 115/75#
14 Burpees with High Jump
Row 23.5 Calories (23)

C) Hip Flexor and quad smash

"Dear Stress,

Let's Break up.

Me"

12-20-14

12-20-14 Saturday

Strict Press
7x3 @ 75% of 1RM

Metcon:
AMRAP-5
20 DUs
10 Power cleans 135/95#

-rest 3 min-

AMRAP-5
20 DUs
10 Power cleans 95#/65#

"What you do speaks so loud that I cannot hear what you say." - Ralph Waldo Emerson

12-19-14

12-19-14 Friday

Back Squats:
8x2 @ 80% +5-10#
*Rest 2 minutes between sets

KB work:
2 rounds of:
20 Russian Swings
12 Upright Row
15 Sumo Squat w/ kb held at chest
12 Straight Leg Deadlift
*men use 32kg, women use 24 kg

"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe."
-Muhammad Ali

12-18-14

Thursday

Metcon:
With a running clock:
At 0:00...
5 rounds of:
:30 of max effort on Airdyne
 15 Slam balls

At 12:00
4 Rounds of:
250m row
15 burpees

At 25:00
3 rounds of:
 20 box jumpovers (24/20)
10 DB Snatch (50#/30#)

-rest 5 min-
Accumulate 2 min of hanging L-sit from pull up bar

"Great achievement is usually born of great sacrifice, and is never the result of selfishness." - Napoleon Hill

12-17-14

Wednesday
Back Squats
5x3 @ 75% - +5-10#

Skill work:
3 Rounds - NOT FOR TIME:
1 Tuck roll on matt
3 Strict T2B
6 Ring Dips
12 Pistol progressions on box
18 Reverse hand push ups
24 GHD Back Ext

"Success or failure is caused more by mental attitude than by mental capacity." - Walter Scott

12-16-14

Tuesday

With a running clock:
At 0:00:
Half and Half "Karen"
6 rounds of:
25 Strict Wall balls shots (shoulder to target with no squat) (20/#14#)
25 Front Squats w/ barbell (45#/30#)

At 20:00 

WOD 2:
50-40-30-20-10
DUs
25-20-15-10-5
GHD sit ups or straight leg sit-ups

Mob:
Roll out lats, quads, and triceps
Super couch stretch

"Shoot for the moon; even if you miss, you land in the stars." Les Brown

12-15-14

Monday

Back squats
5x5 @ 70% +5-10#

Metcon:
AMRAP-12
15 parallel to ground ring rows
12 box jumps (24/20)
9 deadlifts (155/105)...

Mob:
Sit on Plyo box with lax ball under hamstring
Roll out lats

"Do, or do not. There is no “try”. - Yoda

12-13-14

12-13-14
PRACTICE DAY

A) Burgener warm up to include power positions, snatch balances at 3" drop, 6" drop, 12" drop, full squat

B)
10 minutes to work on DU and/or snatch form with coach

C) 14.1 mix up-
2x
5 min amraps
15 DU
65/45 # Power snatch
Rest 3 Minutes

D) Calf smash and lower limb roll for trigger points

"I haven’t failed. I’ve just found 10,000 ways that won’t work."
-Thomas Edison

12-12-14

12-12-14
PRACTICE DAY

A) 2 rounds PVC "invisible Fran":
2x
21-15-9
Push press
Thrusters

B) 10x1 FS @ 60%, rest 30 seconds between each set

C) EMOM 15 Minutes
@ 40% 1RM
1st min:
6 Clean pulls from floor
2nd min:
5 Rack delivery (from tall hang-no hips!)
3rd min:
4 Hang Power cleans

D) Anterior Shoulder and Hip Flexor Banded Mob

"An obstacle is often a stepping stone."
-William Prescott

12-11-14

12-11-14
PRACTICE DAY

A)
5x
10 Box KB DL @ 32/24kg
10 Russian KBS

B)
AMRAP 14 minutes-
50 cal on Air Dyne
50m KB Farmers Carry 24/16kg
10 paces single kb front rack lunges (5 left arm, 5 right arm)
10 single kb shoulder to overhead

C) 1st Rib Mob

"I am always doing that which I cannot do, in order that I may learn how to do it."
-Pablo Picasso

12-10-14

12-10-14
EVENT DAY

A) 7x3 FS @ 55% rest 90 seconds between sets

B)
2 rounds for max reps-
60 seconds Row for Calories
60 seconds Push-Ups
60 seconds Kettlebell Swings (24/16 kg)
60 seconds Double-Unders
Rest 4 minutes
-Score is the round with lower total

C) Lower Body smash

"If you cannot do great things, do small things in a great way."
-Napoleon Hill

12-09-14

Tues 12-09-14
PRACTICE DAY

Partners Work together

A) 50 reps of complex between partners, bar does not touch ground-
1 bend the neck press + 1 strict press @ 65/45#

B)
20 minute AMRAP:
10 Toes to Bars with Kip
20 Squats
30 Jump Rope Double Unders (150 singles)

C) Rhomboid and Scal Mob with peanut and lax

"Today is the oldest you have been, and the youngest you will ever be. Make the most of it!"
- Nicky Gumbel

12-8-14

12-8-14
PRACTICE DAY
5x5 Pause FS @ 50% 1RM
Pause half way for 2 seconds, at bottom for 2 seconds, explode out of bottom with no bounce.
Rest 1 min between each set

Then-
10 Burpee  Broad Jumps
25 Hollow Rocks  
10 Burpee Broad Jumps
25 Superman Rocks  
10 Burpee  Broad Jumps

12-4-14

Thursday
Gymnastics

NOT for time:
Rope Climbs
3x2
After each set complete:
25 Hollow rocks on ground
25 Supermans
...
For time:
45 HSPU *kipping or strict

Post-wod Stretch:
20 Side Leg Swings
20 Sit Up to Straddles
Hold Middle Split for 2 minutes

Mob:
Reverse sleeper stretch
Anterior deltoid smash with LAX
Shoulder sink mobilization stretch with bar on rack

"The only time you fail is when you fall down and stay down." - Stephen Richards

11-29-14

11-29-14
Practice Day

A) Tabata Ring Support Holds, Tabata Ring Bottom Holds, Tabata Handstand Hold (Free standing for advanced)

B) 5 Shoulder to Overhead (95/65)
10 Power Cleans (95/65)
15 Burpees over bar
400m Run
15 Burpees over bar
10 Power Cleans
5 Shoulder to Overhead

“I could feel my anger dissipating as the miles went by--you can't run and stay mad!” 
― Kathrine Switzer - first woman to run the Boston marathon as a numbered entry

11-28-14

11-28-14
Event Day

A) 10x1 Front Squat @ 75 % 1RM
Rest 80 seconds between sets

B) 3 Rounds- 
3 Min Running Clock to complete 500m Row, max reps DB ground to overhead
Rest 3 minutes
(score is the round with lowest reps G -> OH)

C) Lats and shoulder release with mobilabuddy, lax ball, foam roller or banded archers

“It's easier to stay in shape if you never let yourself get out of shape in the first place.” 
― Bill Loguidice

11-26-14

11-26-14
Practice Day

A) 7x3 Front Squats @ 70% 1RM
Rest 70 Seconds between sets

B) 3 Rounds -
60 seconds max effort Row for Calories
60 seconds max effort DB Push Press 
60 seconds max effort Box Jumps
60 seconds max effort Burpees
Rest 3 min 
(18 total minutes on clock, score total reps for each round)

C) 2 minutes on each leg finding and working out trigger points knee to hip with foam roller, lax ball, barbell or mobilabuddy

"You are what you believe yourself to be."

11-25-14

11-25-14
Practice Day

A) 3 Rounds - 
5 H2H KB Swings
5/5 Thrusters (5 left, 5 right)
5/5 Snatches

B) For Time:
300 Russian KBS

C) Mobility - Glute release

“A bear, however hard he tries, grows tubby without exercise.” 
― A.A. Milne, Winnie-the-Pooh

11-24-14

11-24-14
Practice Day

A) 5x5 FS @ 65% 1RM
Rest 60 seconds between sets

B) 10 rounds - 
3 Ground to Overhead @ 95/65#
3 Burpees Pull ups

C) Mobility Goat Work-
Focus on upper body trigger points

“The individual who says it is not possible should move out of the way of those doing it.” 
― Tricia Cunningham

11-27-14

11-27-14

The Gobbler
Grab a workout partner, family or friend and join us for our Thanksgiving Community WOD-

Each person does all reps, but partners must rest and work at the same time - to scale, divide reps evenly between partners

Run 400m (together)
50 DU/150 singles 
Run 200m
50 Sit ups
Run 200m
50 Pull ups (scale jumping pull ups)
Run 100m 
50 Wall balls (scale 5# DB Thrusters)
Run 100m
50 Burpees
Run 50m
50 second plank (each)
Run 50m
50 K2E (scale V-ups)

“No one wakes up in the morning and says, 'I want to gain 150 pounds and I will start right now!” 
― Tricia Cunningham

11-21-14

Friday
Moderate

1) Back Squat
10x2 @ 80%

2)Partner Metcon:
EMOM-20
5 rounds of:
Max effort for 30 sec on/off with partner...
1st min-Handstand taps or Handstand ladder walks
2nd min-BOSU Air squats or Air squats
3rd min-GHD Situps
4th min-Hollow Rocks on pull-up bar w/ towel between feet

Keep rotating through the minutes for five total rounds until the 20 minutes is up. First person works for 30 seconds, while the other person rests. Then the second person works the latter part of the minute, while the first person rests

11-20-14

Thursday "Event Day"
Moderate

1) "Elizabeth"
21-15-9
Power Cleans (135#/95#)
Ring Dips

-rest 10-12 minutes

2) Benchmark:
2 attempts of max # of reps - pull-ups (butterfly, kipping, or strict)
rest 2 minutes between attempts
-or-
2 attempts of max pull-ups with band with no jumping

"If you blame others for something that happens in your life, then you must wait until they change in order to get better." - Wayne Dyer

11-19-14

Wednesday
Moderate

Back Squats
7x3 @ 75%

Metcon:
40 Wall Balls (20#/14)
30 KB Swings (24/16
20 Cal Row
100 DUs (300 Singles)
20 Cal Row
30 KB Swings (24/16 kg)
40 Wall Balls (20/14#)

"Lost time is never found again." - Benjamin Franklin

"Do a little more each day than you think you possibly can." - Lowell Thomas

11-18-14

Tuesday
Moderate
Olympic

*Using no more than 60% of your 1RM Overhead Squat
1) OHS/Snatch
A. 3 sets of 3 Overhead Squats

B. Complex:
5 singles of Hang Power Snatch (above the knees) + Oh squat w/ 3 sec pause at bottom of squat...

C. 5 singles of Low Hang Squat Snatch (below knees)

2) Snatch Metcon:
EMOM-5
5 Squat Snatches @ 55% of your 1RM OHS
-rest 2 min-
EMOM-5
3 Squat Snatches @ 65% of your 1RM OHS

"Success is from walking from failure to failure with no loss of enthusiasm." - Winston Churchill

***We will be testing 1RM Snatch eventually since we did not get the max lift in two weeks ago.***

11-17-14

Monday

Moderate

Strength:

Back Squats

5x5 @ 70%

rest 1:30 between sets

Metcon:

AMRAP-15:

15 Knees to Elbows

10 Pistol squats (alternating, 5/5)

5 HSPU

1 Squat Clean @ 60% of 1RM 

"Pleasure in the task puts perfection in the work." - Aristotle

11-15-14

11-15-14
Practice Day

5x2 Rope Climbs
rest 90 seconds between sets

Then:
5
10 Push Press
20 Jerks
100 Superman Rocks
-each time you break form, perform 3 burpees
20 Back Squats (same weight as presses)
10 Front Squats
5 Air Squats

"Will it be easy? Nope. Worth it? Absolutely."

11-14-14

11-14-14
Practice Day

Strength:
10x1 Front Squat
Rest 70 seconds between sets

Then:
PVC Instruction and lift mechanics:
Muscle Clean and Rear Rack Split Jerk

Then:
21-15-9
Muscle Clean
Rear Rack Split Jerk's @ 50% 1RM Jerk

Remember, it's still a practice day and movement efficiency is the Key!

"Nobody cares about your excuses. Nobody pities you for procrastinating. Nobody is going to coddle you if you're lazy. It's your ass. You move it."

11-13-14

11-13-14

Practice Day

Skill and Strength
5x5 Double KB Floor Row and 5 Double Military Press
-you may share with a partner and alternate rounds and rest

Then:
Tabata (alternating hands each 30 seconds)
- Single Arm Lunge and Press
- Single Arm 1/2 Get-up
- H2H Russian Swing

"Imagine what you can do if you do all you can."

11-12-14

Event Day
Strength:
7x3 FS@55% rest 60 seconds between sets

Then ;

10 Rounds for time:
7 Squats
7 Burpees

"What have you done today to make you feel proud?"

11-12-14

11-12-14
Event Day

Strength:
7x3 FS@55% rest 60 seconds between sets

Then ;

10 Rounds for time:
7 Squats
7 Burpees

"What have you done today to make you feel proud?"

11-11-14

11-11-14

Practice Day
Honoring Veteran's Day

In teams of two:
Complete 50 total jumping, kipping, or butterfly pull ups while holding a folded towel between feet to maintain proper dynamic movement pattern
- each time towel drops, perform 10 hollow rocks together

Then:
-Using one hand only, the other must remain at side the entire time, switch hands at the 10 minute mark
-EMOM for 20 min, partners alternate minutes-
****Think of yourself as missing the arm that's not being used and honor our veterans, particularly those who return from deployments with irreversible injuries*****

Perform one round of bear complex with one hand at PVC/15#/30#
1 full clean
1 push press (no thrusters) to rear rack,
1 back squat
1 push press to front rack

"Fit is not a destination, it is a way of life."

11-10-14

Monday
Practice Day

Strength:
5x5 FS @ 50%
Rest 45 seconds between sets

Then: Practice Effort-
To work on and reinforce running form:
2x200 rest 2:00 between each...

Then : Event Effort-
Timed 1 mile

"Nothing great was ever achieved without enthusiasm."
-Ralph Waldo Emerson

11/7/14

Friday
Heavy week

7x1
Clean

3 rounds for time:
15 cal row
30 pushups
...
Mobility:
Banded spiderman into pigeon stretch
Shoulders

"Life is like riding a bicycle. To keep your balance, you must keep moving." - Albert Einstein

10-27-14

10-27-14
Event Day

Strength:
12 minutes to build to 5x5 Front Squat

Then-

"Helen"
3 RFT
400 meter run
21 KBS @ 24kg/16kg
12 Pull ups

Mobility:
-Lats smash with external shoulder rotation on foam roller
-Roll Glutes on foam roller,

***Spend extra time on any particularly spicy spots

"Be stronger than your excuses."

10-9-14

Thursday 
Event Day

Spend 10 minutes after warm up on technique:
Wall Balls & Sumo Deadlift High Pull

"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 

3 Rounds of:
Wall-ball: 20/14 pound ball, 10'/9' target. (Reps)
Sumo deadlift high-pull: 75/50 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/50 pounds (Reps)
Row: calories (Calories)
Rest for one minute

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Mobility:
Low back smash with lacrosse ball
Hip External rotation (pigeon stretch with band)
T-spine Smash with lacrosse ball

"Age is no barrier. Its a limitation you put on your mind." - Jackie Joyner-Kersee

10-8-14

Wednesday 
Strongman/KB

1) Skill/Strength:
3 Rounds:
10 Atlas Stone Cleans
*choose own weight, rest 2 min between sets

2) 15-12-9-6-3 of:
KB swings 32/24 kg
Knees to Elbows
Burpees

"Go as far as you can see; when you get there you'll be able to see much farther." - Thomas Carlyle

Atlas Stone Cleans:
https://www.youtube.com/watch?v=3vu6DX8txr4

10-7-14

Tuesday 
Heavy 
Gymnastic/Metcon

3 rounds of: 
10 V-ups
10 hollow rocks on ground
10 candlesticks
10 roll to candlesticks with hands down

5 Rounds:
400m Run
2 rounds of cindy

"We tend to forget that happiness doesn't come as a result of getting something we don't have, but of appreciating what we do have." - Dale Partridge

10-6-14

 Monday
Heavy Week
Olympic

1) Snatch:
OTMx10 @ 1RM Snatch Weight
1 Snatch Grip Deadlift+1 High Pull from hang position 

2) Back Squat:
5x2, 2x3 @ 80%

3) Mobility:
Quad Smash w/ superfriend or barbell
Banded distractions on ankle and hip flexors
Butterfly stretch against wall

Post weights to board.

"Nothing is more expensive than a missed opportunity." - H. Jackson Brown

9-16-14

Event Day

For Time-
"Jackie"
1000m Row
50 Thrusters @ 45/30
30 Pull Ups

"Life is not a problem to be solved, but a reality to be experienced."
-Soren Kierkegaard

9-11-14

9/11 Tribute WOD
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

****If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

8-26-14

Tuesday

1. EMOM x 10 min
5 Power cleans- touch-n-go
*choose own weight
-5 min rest -

2. Metcon
5 2-minute Rounds:
15/12 Calorie Row
10 D.B. Hang Squat Cleans (35/20#)
Max Double Unders w/ remaining time
*1 min rest Between rounds
Score is total number of DUs completed.

"The best bridge between despair and hope is a good night's sleep." - E. Joseph Cossman

8-15-14

Saturday 
"31 heroes" (scaled)
Teams of 2,
31 min AMRAP:
8 Thrusters (115/85)
6 rope climbs (scale 3:1)
11 box jumps (30/24)
*One partner always running with a 35/15# plate

8-14-14

Thursday 
1. Strength
3 Rounds with 2-KBs of 16 kg/12 kg:
Deadlift+Hang snatch+Strict Press+Push Press+Push Jerk+Split Jerk

https://www.facebook.com/photo.php?v=872730239949&set=o.200792543313769&type=2&theater

2. Partner Metcon
Backwards "Barbara"
3 rounds each of:
50 Squats
40 Sit-ups 
30 Push-ups
20 Pull-ups
Rest while your partner works. 

"Do what you love, love what you do, and deliver more than you promise." - Harvey Mackay

08-04-14 Monday
Back Squat
5x7, across
*use the weight you squatted two weeks ago with sets of 5 and apply the same weight to these sets of 7

"Jackie-ish":
1000m Row
30 Thrusters (Scaled 75/50) (Rx 95/65) (Rx+ 115/80)
50 Pull-ups

"Anyone who has never made a mistake, has never tried anything new" - Albert Einstein 
_____________________________________
08-05-14 Tuesday 

10 minutes to work up to:
3RM Power Snatch *touch-n-go

Escalated Strength Partner WOD
5 RFT: 
5 Bench Press (Rx-155/95)
10 Bent over rows (Rx-115/65)
15 GHD situps
*alternate back and forth, finish all your reps for that set, you cannot switch in the middle of your set.

Post weight and times to board, or post them on here. 

"To achieve greatness, start where you are, use what you have, do what you can." - Arthur Ashe

8-2-14

Team WOD!

Teams of 3, work together to accomplish:

10-1 of:
Rope climbs
Clean and Jerks @ 135/95 (scaled 65/45)
Wall balls (20/14)
Burpee Broad Jumps
Backwards Walking Goblet Lunges (1.5/1)
Sit ups

Executed as 10 rope climbs, Cj, WB, burpee, lunge, sit ups. Then 9 of each, then 8 of each and so on until the last round is 1 rep of each movement. Teams individually decide how they wish to split movements among members.
***Only 1 person works at a time, equipment barbell cannot touch the ground. If equipment touches ground, 400m penalty for team assessed immediately.

"The strength of the team is each individual member. The strength of each member is the team."
Phil Jackson

8-1-14

Skill -
With Barbell only-
50 high hang squat cleans - fast pull under; do not bring barbell high!!

Run 1 mile
20 pull ups (scale - jumping pull ups - no bands!)
75 sit ups
30 KBS
75 sit ups
20 pull ups
Run 1 mile

"Don't Stop trying just because you've hit a wall. Progress is progress no matter how small."

7-10-14

 Thursday 

Choose either low or high rings, not both

3 Rounds of low rings work:
3 Skin the cat
5 Banded MUs or MUs w/ feet on box/floor
15 sec support hold in L-sit

High rings work:
3 x 3 cons. skin the cats 
5 x 1 complex of: 1 L-sit Strict MU + 2 Kipping MUs + 3 Ring Dips + 15 sec L-sit hold at top 

"Cindy XXX"
Complete as much as possible in 20 minutes of: 
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Extra Credit:
3x20
GHD Hip Extensions

7-9-14

Wednesday
Strength:
Romanian deadlifts from rack 
2x10

Deficit deadlifts standing on 45# plate
3x8

5 rounds of:
Partner "DT" (155#/105#) 
12 Deadlifts
9 Hang Power Cleans
6 S20

7-8-14

Strength:
Push Press 
7x3, climbing

Metcon (AMRAP – Reps)
“GHOST”
6 Rounds
1 min Max Calorie Row
1 min Max Burpees
1 min Max Double Unders
1 min Rest

Post total number of reps for each round.

"The pessimist sees difficulty in every opportunity , and the optimist sees opportunity in every difficulty" - Winston Churchill

7-3-14

7-3-14

Skill/strength

10x3 Box Squat
- start light, focus on form, minimum 2 minutes between sets. 

WOD:

8RFT

10 Jumping back squats (65/45#)
20 Slam balls - full extension!! (50/30#)
20 Sit ups

"Do it now. Sometimes 'later' becomes never."

7-1-14 and 7-2-13

7-1-14

Skill/Strength: 
14 EMOM:
-Even min: Max Shoulder taps (mod: max HS hold or 45 secs) 
-Odd min: 10 KB Strict Press @ 16kg/24kg (5 each arm)

WOD:
Complete 4 RFT
Sprint 100m
2x rope climb
Sprint 100m
20x pull ups

"Either you run the day or the day runs you."
–Jim Rohn 

7-2-14

Skill/ Strength:
5x3 Muscle Snatch w/light weight
5x3 Power Snatch with pause in catch
3x3 Power Snatch + OHS
3x1 Full Snatch

WOD
Grace:
30 C & J @ 135/95# for time

Extra Credit:
Untimed-
3x
10 Good Mornings with alumlite
20 Med Ball Sit Ups (20/14)
25 Supermans

"Just believe in yourself. Even if you don't, pretend that you do and, at some point, you will." 
–Venus Williams

6-27-14

Friday 
Strength:
Oh squats *use rack 
3-3-3-3-3-3, pyramid up

Push press
3-3-3-3-3-3, pyramid up

Metcon:
4 rounds:
12 ring rows *parallel to ground
16 1-arm kb oh squats
Accumulate 1 min plank hold 
*split the reps evenly for each arm 8/8 for the oh squats
*put feet on box for ring rows

Post heaviest lifts and times to board.

6-24-14

Tuesday
Warm-up:
4 rounds of
20 sec hollow position
15 goblet squats with a slight pause at bottom
10 back extensions

1 min on each arm and leg:
Front Squat shoulder mobility with PVC
https://www.youtube.com/watch?v=_zMxXpvjZ_0
Spider man stretch into pigeon stretch 
https://www.youtube.com/watch?v=5QLdrX9kvDI

Strength
3 rds of:
4-6 Front pause squats with 4 sec descent-1 sec uprise-1 sec pause at top
2-3 Strict weighted pullups or strict pull-ups

For time:
Reps: 21-15-9-9-15-21
Rest times in seconds after each set:60-40-20-40-60
Wall Balls (20#/14#)
SDLHP (75#/50#)

So do 21 of each movement, then rest for 60 sec
do 15 of each movement, then rest for 40 sec
do 9 of each movement, then rest for 20 sec
do 9 of each movement, then rest for 40 sec
do 15 of each movement, then rest for 60 sec
do 21 of each movement
The point behind this workout is to try to complete each round unbroken.

Front Rack Mobility: External Rotation with PVC Pipe

youtube.com

6-23-14

Monday
Skill/Strength:
6 min back and forth for 20 sec on/10 sec off:
T2B
Ring Supports *adv-hold in L-sit 
2min rest
6 min back and forth for 20 sec on/10 sec off:
HS holds/shoulder taps-freestanding or wall
Parallette push-ups *adv-strict ring dips

Metcon:
OTM-10
Within each minute attempt:
7 Burpees
12 pull-ups
Max # of deadlifts at (225#/135#)
*when 10:00 is showing on the clock, complete:
For time:
120 DUs

Score is subtracting the number of dead lifts to how many seconds it takes you complete the DUs. If you do SUs, then you do 360 reps at the end. you will subtract the deadlifts the same way. 

So if it takes you 2:10 to complete 120 DUs, and you got 30 total deadlifts, then your score is 100. (130-30=100)

5-9-14

Skill / Strength: 

10x 
30s or Max Effort
L sit or Support hold on Rings 

WOD:

Brenton:
5 RFT
100 Ft Bear Crawl
100 Ft Standing Broad Jump

"Movement is a medicine for creating change in a person”s physical, emotional, and mental states." – Carol Welch

5-9-14

Skill / Strength 

20 EMOM
Even: 30s hard air dyne
Odd: 3 ring pull ups
3 ring dips

WOD:

3 RFT
15 30” box jumps
15 Deadlifts @ 70%

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." – Bruce Lee

5-5-14

Happy Cinco De Mayo!

Welcome to Deload Week! We will be focusing on breaking down some of our form for efficiency to ensure we understand WHERE our body is through our movements and how to CONTROL the way we move when moving.

Strength / Skill 

Hang Power Clean 
*Land low in catch - deliberately pull under the bar into partial squat, pause in catch position under control, then stand
1 x 10 @ 50%
1 x 5 @ 60%
1 x 3 @ 70%
2 x 1 @ 80%

Standing One Arm DB Bent Rows 
*Coaches choice on weight. Should not be heavy and should allow for complete control and proper muscle contraction. Focus on lat activation across body and remaining tight in core throughout movement.*

5 x 6 per/arm

Rest 3 minutes, then;

WOD

5 Rounds:

3 Kipping Muscle Ups (progression: 6 CTB or 12 packed shoulder lat pulls on pull up bar)
6 Box Jumps (24/20)

"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
-Michael Jordan

5-2-14

Strength
Work up to heaviest complex of:
Push Press + Push Jerk + Split Jerk
Start with a moderate weight and only increase 10# AT THE MOST each set. 

Metcon:
300 yard Shuttle Sprint for time.
Rest 5 minutes
300 yard Shuttle Sprint for time.
The 300 shuttle is 6 x 25 yards out and back. 

Take the average of the two times. 
Elite times:
Men: :56
Women: 1:02

"Whining is a contagious disease; suffer in silence"

5-1-14

May Day Workout

1) Skill: Rope Climbs 
1x1x1x1
work on your foot technique and knees to elbows
*advanced-work on legless rope climbs as high as you can go, only use legs if needed

2) Squat Cleans Complex (7x1+1+1) 
High Hang Squat Clean+Low Hang Squat Clean+Full Squat Clean from ground
*use light weight and work on getting under the bar fast

3) Metcon:
"1/2 Chelsea"
Each min on the min (EMOM) for 15 minutes:
5 Pull-ups 
10 Push ups
15 Squats
*scale reps to keep each round within the minute 
i.e. 3,6,9 or 4,8,12

"Expect adversity and expect to overcome it"

4-29-14

Technique:
15 minutes to work on holding False Grip while doing skin the cat & forward/backward tuck rolls on rings. 

Have fun with your time on the rings. They can be very rewarding.

Metcon:
7 min AMRAP using 2-30#/20# DBs:
6 DB Dead lifts *DBs touch ground
9 DB Front Squats
12 Kipping HSPU * advanced can use DB as parallettes

-Rest 3 minutes-

7 min AMRAP using same weight as before:
6 Burpee box step overs w DBs in hands (24/20)
9 DB Hang Cleans
12 DB Push Jerks

Score each round separately. Post rounds and reps completed for both AMRAPs.

"You get back only what you give."