20131127.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS

Barbell:  less than 80%
6x1 Snatch pull + PS.  EMOM
6x1 Clean pull + PC + PJ. EMOM

HBBS:
2 waves, 5-3-2

Strength 1:
a)  5x5 bench press
b)  5x5 weighted pull up

Strength 2:
a) 3x8 bent row
b) 3xME Lsit (parallette)

20131126.Tuesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - stay below 80%

7x1 1st pull + HS + LHS, rest 60-90

3x2 snatch pulls at 100%, use straps

7x1 1st pull + HC + LHC + SJ, rest 60-90

3x2 clean pulls at 100%, use straps

Strength 2

a)  3xME parallette HSPU, rest 30

b)  3x12 ring rows, rest 30

c)  3x8 bulgarian split squat (each leg), rest 60

Conditioning:

4 rounds for time

row 500m

15 ring dips

20131125.Monday

Sorry for the lack of posts - we had 3 teams in the crossfit jigsaw throwdown.  Great job to everyone who competed and a huge thanks to Dal & the Crossfit Jigsaw team for putting on a great event.

Overall, pretty good results but lots of areas to work on.

Mulligan - 3rd place, womens.  Crushed the cleans/box jump wod
Vanilla Guerilla - 6th place finish - mis-strategized the indoor wod but destroyed the others.
90/10 - 1st place, mens.  Snuck in to the finale.

For a detailed summary, please see this synopsis about Steve...http://en.wikipedia.org/wiki/The_Very_Hungry_Caterpillar

What did we learn?
1. Strength is much more important than metcons
2. Interval training is CRITICAL for partner/team comps
3. Need to do more pain threshold  training before the open

Take it easy this week and don't waste this opportunity to get healthy.  You will probably feel great today - hold back and DO NOT go for maximal weights.  We're going to focus on technique and positions.



Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - stay below 70%...seriously, stay below 70%.  these are perfect reps

5x2 HHS, rest 45 sec
3x2 HS, rest 45 sec
3x1 3 pos snatch, rest as needed

5x2 HHC + 1 PJ, rest 45 sec
3x2 HS + 1 SJ, rest 45 sec
3x1 3 pos clean + SJ, rest as needed

FS:

2 waves, 5-3-2

10 minutes:

alternate each minute

a) HS walk 

b) 3 TTR + 1 muscle up

20131121.Thursday

Warm up:  as needed
Tall Snatch 3x2
Tall Clean 3x2

4x5 power clean at 135, rest 1:1

throwdown practice:
wallballs

gymnastics:
5x5 muscle ups
7 minutes HS walk practice

20131120.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS

Barbell:  less than 80%
5x2 HS. heavy but perfect, rest 60-90
5x2 HC + SJ. heavy but perfect, rest 60-90

HBBS:
2 waves, 7-5-3

Strength: NOT maximal
a)  3x3 pendlay row
b)  3x2 snatch pull

Cond:
4x60s ME row, rest 60.  for cals

Throwdown prep:
2 min practice each of the following
a)  kb FS
c)  kb run
b)  kb snatches/gto.  must touch ground on each rep

20131119.Tuesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:
5x1 build up to a heavy but perfect HHS
3x3 TnG PS, rest 60

5x1 build up to a heavy but perfect HHC + SJ
3x3 TnG GTO (up to 70% of PC max), rest 60

Strength 1:

a)  3x3 pause FS (3s hold) ~ 70%, rest 45
b)  3x2 clean pull, rest 45

Strength 2:  NOT maximal - should not miss any reps.  proper timing is critical here

a)  3x8 benchpress, rest 30-45

b)  3x10 GHD hip ext, rest 30-45

gymnastics:
7 min free standing HS hold, every 3 attempts, do 3 pull ups OR 1 Mup

20131118.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Cleans:

5x1 3 pos snatch (high to low).  70-75%, rest 60-90
5x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS: 

1) 7-5-3
2) 7-5-3
3) 15

Conditioning:
15 min

row 1k
then AMRAP
5 wall crawls
10 jump lunges (each leg)
20 sit ups

20131116.Saturday

20 min to find 1rm snatch

20 min to find 1rm cnj

HBBS 3 waves

5-3-2

Conditioning  (partners)

300 DU

50 PU

20 GTO 185/115#

100 Burpee lateral box jumps (20")

20131115.Friday

Warm up-
6x100m striders, rest 30

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:
a) 3x6 pendlay row
b) 3x3 pause FS, up to 65% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131113.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS

Snatch:
6x1 HHS. heavy but perfect, rest 60-90
6x1 HHC + SJ. heavy but perfect, rest 60-90

HBBS: use the first wave to "warm up"
3 waves, 7-5-3

Strength:  NOT maximal - should not miss any reps.  proper timing is critical here

a)  4x5 benchpress, rest 30-45

b)  4x5 dynamic (banded) deadlift.  75% of 1RM clean + black band single (black band ~50-75#), rest 30-45

*ok to lighten up deadlifts if needed/uncomfortable

Cond:
5 min AMRAP
20 kbs 2/1pood
14 kb front lunges (same KB)

rest 90 seconds

3 rounds

row 300m

15 burpees

20131112.Tuesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:
5x1 3 pos snatch.  up to 80%, rest 60-90

5x1 3 pos clean + SJ.  up to 80%, rest 60-90

FS:

3x3 pause FS (3s hold) ~ 70%

Strength:
a)  3xME parallette HSPU
b)  3xME ring row

Cond:
Run 400m
10 PS 135/95#
10 Mup
10 PCnJ 135/95#
Run 400m

Rest 1 min

1 min max distance HS walk

20131111.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Snatch:

6x2 HHS.  70-75%, rest 60-90
6x2 HHC + PJ.  70-75%, rest 60-90

HBBS:  use the first wave to "warm up"

3 waves, 7-5-3

Conditioning:
3 rounds
Row 20 cal
15 TTB
15 Dips
15 Box Jumps

20140404.Friday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:

a) 3x6 pendlay row

b) 3x3 pause FS, up to 65% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131106.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS

Snatch:
5x1 HHS + HS. 80-85%, rest 60-90
5x1 HHC + HC + SJ. 80-85%, rest 60-90

HBBS: use the first wave to "warm up"
3 waves, 7-5-3

Strength:  NOT maximal - should not miss any reps.  proper timing is critical here

a)  5x3 benchpress, rest 30-45

b)  5x3 dynamic (banded) deadlift.  75% of 1RM clean + black band single (black band ~50-75#), rest 30-45

*ok to lighten up deadlifts if needed/uncomfortable

gymnastics practice:
10 min shoulder tap practice

every 3 attempts, 7 hollow rocks

20131105.Tuesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:

6x1 3 pos clean.  heavy but perfect (~70-75% max), rest 60-90
4x1 PJ + SJ.  heavy but perfect (~70-75% max), rest 60-90

FS:

3x3 pause FS (3s hold) ~ 70%

Strength:
a)  3xME parallette HSPU
b)  3xME ring row

Cond: Total 15 minutes- 6x 2.5min rounds

6 rounds for reps:
90 seconds to...
run 200m
ME squat clean thruster 185/135#
rest 60

Round Times

1. 0:00 - 1:30
2. 2:30 - 4:00
3. 5:00 - 6:30
4. 7:30 - 9:00
5. 10:00 - 11:30
6. 12:30 - 14:00

20131104.Monday

Back by popular demand, 7-5-3 "waves" squatting.  most days will be 3 waves

• Each wave consists of 3 sets 7 reps - 5 reps - 3 reps
• Each set should be heavier than the last then, reset for the next 
• example 2 waves:  135, 150, 160 - 150, 165, 175

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Snatch:  

6x1 3 pos snatch.  heavy but perfect, rest 60-90

HBBS:  use the first wave to "warm up"

3 waves, 7-5-3

gymnastics practice:

5 minutes to practice

3 strict TTB + 1 MU

20131103.Saturday

1RM snatch

1RM CnJ

OH squat (narrow grip) practice

COND:
sled pulls
10 axle front rack lunges
10 C2B