Foundations/Masters Class Tuesday 1/21/14
Strength/Skill
Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge 8-10 reps each leg @ 3011
Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge 8-10 reps each leg @ 3011
WOD Class Tuesday 1/21/14
Strength/Skill
Five sets of:
Power Clean x 1.1.1
Competitors Class Tuesday 1/21/14
A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps
Foundations/Masters Class Monday 1/20/14
WOD
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 21X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
WOD
For time:
40 Wall Ball Shots
400 Meter Run
20 Burpees
400 Meter Run
40 Wall Ball Shots
Competition Class Monday 1/20/14
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-95%
B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 85-90%
C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps
D.
Six sets for times of:
20 Double-Unders
15 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
WOD Class Monday 1/20/14
Strength/Skill
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds
WOD
For time:
40 Wall Ball Shots 20/14#
400 Meter Run
20 Burpees
400 Meter Run
40 Wall Ball Shots 20/14#
WOD and Foundations/Masters Classes Saturday 1/18/14
This progression video is one of the best I've ever seen. Listen to what the coach says about how long they make the athlete wait, consistently practicing this progression 3 times a week, before they allow them to even attempt a actual muscle-up.
WOD
In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style):
Competitors Class Saturday 1/18/14
A.
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…
WOD Class Friday 1/17/14
Strength/Skill
Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Competitors Class Friday 1/17/14
A.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.
Foundations/Masters Class Thursday 1/16/14
Strict/Skill
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Strict Toes to Bar x 7-10 reps
Rest 60 seconds
(No toes to bar, no problem. Grab a PVC pipe and do supine toes to PVC.)
WOD
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Strict Toes to Bar x 7-10 reps
Rest 60 seconds
(No toes to bar, no problem. Grab a PVC pipe and do supine toes to PVC.)
WOD
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
WOD Class Thursday 1/16/14
Strength/Skill
Five sets of:
Hang Snatch + Snatch
Rest as needed between sets
WOD
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
Competition Class Thursday 1/16/14
A.
Five sets for times of:
Row 250 Meters
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.
C.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds
Same exact movements as last week…you should be learning how to perform the movements better and able to more confidently perform them with greater intensity.
Five sets for times of:
Row 250 Meters
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.
C.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds
Same exact movements as last week…you should be learning how to perform the movements better and able to more confidently perform them with greater intensity.
WOD and Foundations/Masters Classes Wednesday 1/15/14
Registration for the 2014 CrossFit Games Open begins today!!! Are you ready for some community bonding and celebration through positive competition?! Sign up and join in the fun this year.
WOD
Four rounds for time of:
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member
Foundations/Masters Class Tuesday 1/14/14
Strength/Skill
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
WOD Class Tuesday 1/14/14
This is a great series showing how to cook great healthy meals for yourself from CrossFit.com. Enjoy!
Strength/Skill
Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Competition Class Tuesday 1/14/14
A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds
Foundations/Masters Class Monday 1/13/14
Strength/Skill
Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
WOD
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings (24/16 kg)
Rest 60 seconds
2 Minutes of Goblet Squats (24/16 kg)
Rest 60 seconds
1 Minute of Dumbbell Push Press
WOD Class Monday 1/13/14
Strength/Skill
In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)
WOD
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
Competition Class Monday 1/13/14
A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80-85%
B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%
Rest as needed
C.
Five sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups
WOD and Foundations/Masters Classes Saturday 1/11/14
WOD
In teams of two, complete:
100 Power Cleans (135/95 lbs)
1600 Meter Relay with a 20 lb Ball or Dumbbell
100 Burpees
Only one partner works at a time. Partition reps however you like.
Competition Class Saturday 1/11/14
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps
WOD and Foundations/Masters Classes Friday 1/10/14
There is only one Lord of the Row. I put this picture up because we've been doing a lot of rowing...A LOT of rowing these past two weeks. Unfortunately due to the uncooperative weather, anytime there is a run programmed it becomes a row. Take hope, dear haters of rowing that, "The sun will come out, tomorrow..." In the mean time, suck it up buttercup, it's good for you (this is coming from someone who has not yet learned to thoroughly enjoy rowing as much as I would like to).
Strength/Skill
Take 12-15 minutes to practice your Clean and Jerk technique
Competition Class Friday 1/10/14
A.
Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press
and then…
Take exactly 10 minutes to build to today’s heavy Push Press
B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
C.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 80%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
D.
For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups
Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press
and then…
Take exactly 10 minutes to build to today’s heavy Push Press
B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
C.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 80%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
D.
For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups
Foundations/Masters Class 1/9/14
Strength/Skill
Four sets of:
Bench Press x 6-8 reps @ 30X1
Rest 60 seconds
Four sets of:
Bench Press x 6-8 reps @ 30X1
Rest 60 seconds
WOD Class Thursday 1/9/14
The couple that WODs together, stays together!
Strength/Skill
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Competition Class Thursday 1/9/14
A.
For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots (If you don’t have a 30 lb ball, throw the 20 to a 12′ target.)
B.
Rest exactly 4 minutes after A, and then…
Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)
C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator. Full disclosure, I don’t love percentages and tend to adjust them for the athletes I coach based on what I see…but I can’t do that for you all, so without getting into a huge discussion on how best to calculate based on your individual abilities and muscle fiber types, let’s just stick with this simple, even if slightly flawed, calculator.
D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds
——————-
Scheduling Note - For the next 8-10 weeks, if you have the ability to train twice a day on Wednesdays, I would suggest that you perform parts A and B in the AM, and parts C and D several hours later in the afternoon.
For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots (If you don’t have a 30 lb ball, throw the 20 to a 12′ target.)
B.
Rest exactly 4 minutes after A, and then…
Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)
C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator. Full disclosure, I don’t love percentages and tend to adjust them for the athletes I coach based on what I see…but I can’t do that for you all, so without getting into a huge discussion on how best to calculate based on your individual abilities and muscle fiber types, let’s just stick with this simple, even if slightly flawed, calculator.
D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds
——————-
Scheduling Note - For the next 8-10 weeks, if you have the ability to train twice a day on Wednesdays, I would suggest that you perform parts A and B in the AM, and parts C and D several hours later in the afternoon.
WOD and Foundations/Masters Classes Wednesday 1/8/14
WOD
For time:
48 Pull-Ups
48 Kettlebell Swings 70/53#
WOD and Foundations/Masters Classes Tuesday 1/7/14
Strength/Skill
WOD movement prep and warmup/setup
WOD
In teams of 3, with one person rowing and one person performing the couplet, complete:
2013 Meter Row (each member of team)
12 Rounds (Total) of:
Competition Class Tuesday 1/7/14
A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps
Foundations/Masters Class Monday 1/6/14
Strength/Skill
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Plank Holds x 45 seconds
Rest 45 seconds
WOD
Complete as many rounds and reps as possible in 6 minutes of:
3 Burpees
6 Box Jumps
9 Kettlebell Swings (Heavy)
WOD Class Monday 1/6/14
Due to the Snowpocalypse we will only be holding 2 classes tomorrow at 4:15 and 5:30 PM. Please only travel if you feel safe about doing so. There is always 7 minutes of Burpees you can do in your home after shoveling!
Strength/Skill
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
WOD
Working in intervals of 60 seconds of work followed by 60 seconds of rest, complete 5 rounds of:
155/105 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps
Competitors Class Monday 1/6/14
!!!Please Check the Comp Class FB page for weather schedule details!!!
**Today marks the beginning of the 2014 Open Prep Cycle!**
Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-80%
B.
Five sets of:
3-Position Clean @ 70-80%
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
D.
Build quickly to 80% of your 1-RM Back Squat, and then…
Three rounds for time of:
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups
————————-
The 2014 Open Prep Cycle will be broken into two separate phases, the second building off of the first.
Competitors, WOD, and Foundations/Masters Classes Saturday 1/4/14
CrossFit Ballet…or Bridget really has to pee.
All classes are cancelled today while we run our multi-gym competition. It runs from 8 AM to around 2 PM. Feel free to stop by if you aren't competing and cheer on your fellow gym mates! Maybe you'll catch the competition bug yourself!
WOD and Foundations/Masters Class 1/3/14
WOD
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 x Lateral Jumps (24″/18″ hurdle)
15 x Thrusters (95/65 lbs)
20 x Knees to Elbows
Competitors Class Friday 1/3/14
Make sure if you're competing on Saturday to take today off!
A.
Take 15-20 minutes to build to a heavy-ish Snatch
A.
Take 15-20 minutes to build to a heavy-ish Snatch
WOD and Foundations/Masters Class Thursday 1/2/14
Make sure to check Facebook and Mindbody during the day for possible cancellations due to weather if it gets bad.
Strength/Skill
Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to:
Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
WOD
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Anchored Sit-Ups
40 Double-Unders
New Year's Day Open Class - All Levels, Members and Visitors
2nd Annual New Year's Day Workout at CrossFit St. Louis / ICE
Dynamic Group Warm-up, then:
4 person teams complete the following, with one person working at a time, (45 minute Time Cap):
CrossFit Athletes Visitor Athletes
100 Burpees Burpees
200 Pull-Ups Ring Rows
300 V-Ups Abmat Sit-Ups
400 Wall Balls Front Racked Med Ball Squats
500 Mtn Climbers Mtn Climbers
600 Double-Unders 60x10M Shuttle Runs (600M)
Teams may be constructed with both CrossFit and Visitor Athletes each performing appropriate movements...
WOD and Foundations/Masters Class Tuesday 12/31/13
Strength/Skill
Back Squat 5-5-5-5-5
Build over the 5 sets to a heavy set of 5 for the day. If it's feeling strong, go for a 5 rep maximum. Rest 2-3 min between sets.
WOD
"Cindy"
As many rounds/reps as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Foundations/Masters Class Monday 12/30/13
Strength/Skill
Four sets of:
Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds
WOD
For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters
WOD Class Monday 12/30/13
Strength/Skill
In eight sets or less, build to a heavy Jerk
WOD
For Max Reps:
3 Minutes of Box Jumps (24″/18″)
1 Minute of Rest
3 Minutes of Kettlebell Swings (53/35#)
1 Minute of Rest
3 Minutes of Thrusters (115/83#)
Competition Class Monday 12/30/13
A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2-3 reps (try to increase the load a bit from last week)
Even Minutes – Row or AirDyne (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)
B.
Four minutes of:
Strict Handstand Push-Ups
(accumulate as many as possible in four minutes…but keep them strict!)
C.
Three sets of:
GHD Sit-Ups x 15 reps
Rest as needed
Supine Ring Rows x 8-10 reps @ 2111
Rest as needed
D.
Optional 10-15 minutes of Rowing or AirDyne @ 65-70%
———-
Little bit of light recovery today…fun, long session tomorrow, then two consecutive days off – nothing more than aerobic restoration.
WOD and Foundations/Masters Classes Saturday 12/28/13
Don't forget about the friendly comp in the New Year at STL!
10 Goblet Squats 70/53# Kettlebell
10 Box Jump-Overs 24/20"
10 Hand-Release Push-Ups
Competition Class Saturday 12/28/13
Day 2 of the Mini Competition (800 of 2000 available points)
Event 7
Take exactly 20-minutes to build to a 1-RM Snatch.
When the clock reaches 20:00, begin Event 8…
Event 8
For time:
20 Deadlifts (315/215 lb)
40 Pull-Ups
80 Double-Unders
20 Cleans (225/145 lb)
40 Pull-Ups
80 Double-Unders
20 Snatches (135/95 lb)
40 Pull-Ups
80 Double-Unders
Event 7 (200 points): The barbell must start empty. The athlete will have exactly 20 minutes to establish a 1-RM snatch. Athletes may use any snatch technique they choose – power snatch, split snatch or snatch. A very small, almost imperceptible press out will be accepted, but we expect this to be a snatch and not some awkward looking snatch-grip press from forehead to overhead. Athletes may perform multiple attempts and score only their heaviest successful attempt. Scores should be reported in lbs – so if you lift in kgs, simply convert to lbs for purposes of this competition.
Event 8 (600 points): Event 8 starts when the clock reaches 20:00. Athletes may use only one barbell for the entirety of this event, and must change their own weights. Men’s barbells should be loaded with three 45 lb plates on each side of a 20 kg barbell; women’s barbells should be loaded – from the inside out on each side – with a 25 lb bumper plate, a 5 lb change plate, a 25 lb bumper plate, a 25 lb bumper plate and a 10 lb change plate on a 15 kg barbell. (If you are a female athlete who doesn’t have a 15 kg barbell, simply remove the 5 lb change plate.) The cleans and snatches in Event 8 may be performed as power cleans/snatches. All movements should be performed to Games standards. Report the time in which it took to complete this portion (i.e., subtract the 20 minutes from the total time for today’s events).
Scoring: Athletes must provide two separate scores for today’s events. Scores should be entered as follows:
Event 7 – 265 lbs
Event 8 – 15:44
Foundations/Masters Class Friday 12/27/13
Strength/Skill
Three sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
Three sets of:
Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
WOD Class Friday 12/27/13
Strength/Skill
Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes
Competition Class Friday 12/27/13
Workouts 1-6
Perform the following six events against a running clock:
5 Minutes of Rowing for Max Meters
4 Minutes to Establish a 2-RM Front Squat
3 Minutes of Ring Muscle-Ups
Perform the following six events against a running clock:
5 Minutes of Rowing for Max Meters
4 Minutes to Establish a 2-RM Front Squat
3 Minutes of Ring Muscle-Ups
WOD and Foundations/Masters Classes Thursday 12/26/13
Strength/Skill
Four sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 10X1
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds
WOD
For time:
40 Wall Ball Shots
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups
Competition Class Thursday 12/26/13
A.
Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch + Overhead Squat
(use approximately 70-75% of your 1-RM snatch – use this as a skill and technique session)
B.
Three sets of:
Four-Stop Halting Snatch Deadlift x 1 rep @ 95-105% of 1-RM snatch
(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-patella, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. You will want to use straps for these.)
Rest as needed
C.
Complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
2 Rope Climbs (or Legless Rope Climbs if you would like)
15-Meter Handstand Walk
Row 500 Meters
5 Wall Climbs
Competition, WOD, and Fundamentals/Masters Classes 12/25/13
WOD and Fundamentals/Masters Classes Tuesday 12/24/13
WOD
We will be doing a long "12 Days of Christmas" workout. Details of movements and such will be given in class tomorrow. The workout will run like the "12 Days of Christmas Song":
1 – 300 Meter Row
2 – Power Cleans (135/95 lb.)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lb.)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lb.)
12 – Shoulder to Overhead (135/95 lb.)
There will be 12 movements/12 rounds. Each round you add a new movement. After completing the new movement go backwards through the movements already performed. I.E. do 1 Clean, then 2 Push-ups + 1 clean, then 3 Front Squats + 2 Push-ups + 1 clean, etc until all 12 rounds/movements are completed.
Competitors Class Tuesday 12/24/13
A.
Front Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets
Front Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-100%
* Set 6 – 1 rep @ 90-100%
Rest 2-3 minutes between sets
Foundations/Masters Class Monday 12/23/13
Strength/Skill
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Press x 6-8 reps @ 20X1
Rest 60 seconds
Jump Rope Technique x 45-60 seconds
Rest 60 seconds
WOD
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight used)
WOD Class Monday 12/23/13
Santa's been working hard this year just like you!
Strength/Skill
Six sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Box Jumps x 10 reps
Rest 2 minutes
WOD
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)
Competitors Class Monday 12/23/13
A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline)
Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)
B.
Three sets of:
Stationary Dips x 15-20 reps
(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
Rest 90 seconds
Weighted Prone Plank Hold x 60-75 seconds
(use chains or stack plates on your back)
Rest 90 seconds
C.
Row, Run, Swim or AirDyne for 15-20 minutes @ 75-80%
WOD and Foundations/Masters Class 12/21/13
WOD
"Rabbit's Delight." In teams of two, with one person working at a time:
As many rounds as possible in 30 mins of:
10 Abmat Sit-up
10 Kettlebell Swings
20 Walking Lunges
400m Run (500m Row if weather is bad)
Competitors Class Saturday 12/21/13
A.
Two sets, not for time, of:
Muscle-Ups x 6-9/3-6 unbroken reps
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps
B.
For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Athletes need to change the weights on their own barbells.
C.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed
Two sets, not for time, of:
Muscle-Ups x 6-9/3-6 unbroken reps
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps
B.
For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Athletes need to change the weights on their own barbells.
C.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed
Foundations/Masters Class Friday 12/20/13
Strength/Skill
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Suitcase Carry x 100 feet each arm
Rest 45 seconds
WOD
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Suitcase Carry x 100 feet each arm
Rest 45 seconds
WOD
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
WOD Class 12/20/13
Strength/Skill
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes
WOD
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets
Competitors Class Friday 12/20/13
A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
B.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)
C.
Three sets of:
Deadlift x 6 reps @ 75-80% of your 1-RM (if known)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
B.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)
C.
Three sets of:
Deadlift x 6 reps @ 75-80% of your 1-RM (if known)
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes
WOD and Foundations/Masters Class Thursday 12/19/13
The next class gathers on the bleachers to watch and cheer as the current class fights through a tough little 6 minute sprinter.
Strength/Skill
Four sets of:
*Bench Press OR Floor Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds
*If you prefer to bench then you can share the 2 benches or makeshift one from the small boxes and do that instead of floor press
WOD
Five sets for max reps (of Ring Dips/Stationary Dips/Push-ups):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips
Rest 60 seconds between sets
Competitors Class Thursday 12/19/13
A.
For time:
Row 1000 Meters
10 Burpees Over the Erg
15 Shoulder to Overhead (185/135 lbs)
Rest 6 minutes, and then . . .
B.
For time:
Row 1000 Meters
15 Burpees Over the Erg
20 Shoulder to Overhead (155/105 lbs)
Rest 6 minutes, and then . . .
C.
For time:
Row 1000 Meters
20 Burpees Over the Erg
25 Shoulder to Overhead (135/95 lbs)
Rest 6 minutes, and then . . .
D.
For time:
Row 1000 Meters
25 Burpees Over the Erg
30 Shoulder to Overhead (115/75 lbs)
For time:
Row 1000 Meters
10 Burpees Over the Erg
15 Shoulder to Overhead (185/135 lbs)
Rest 6 minutes, and then . . .
B.
For time:
Row 1000 Meters
15 Burpees Over the Erg
20 Shoulder to Overhead (155/105 lbs)
Rest 6 minutes, and then . . .
C.
For time:
Row 1000 Meters
20 Burpees Over the Erg
25 Shoulder to Overhead (135/95 lbs)
Rest 6 minutes, and then . . .
D.
For time:
Row 1000 Meters
25 Burpees Over the Erg
30 Shoulder to Overhead (115/75 lbs)
Foundations/Masters Class Wednesday 12/18/13
Strength/Skill
Four sets of:
Back Squat x 6-8 reps @ 20X1
Four sets of:
Back Squat x 6-8 reps @ 20X1
Competitors Class Wednesday 12/18/13
A.
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)
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)
Foundations/Masters Class 12/17/13
Strength/Skill
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Push-Ups x Max Reps @ 2011
Rest 60 seconds
WOD
Complete as many rounds and reps as possible in 6 minutes of:
Push Press x 10 reps
Burpees x 10 reps
Box Jump Overs x 10 reps
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Push-Ups x Max Reps @ 2011
Rest 60 seconds
WOD
Complete as many rounds and reps as possible in 6 minutes of:
Push Press x 10 reps
Burpees x 10 reps
Box Jump Overs x 10 reps
WOD Class Tuesday 12/17/13
Strength/Skill
Clean & Jerk
Sets 1, 4 and 7 – x 3 reps
Sets 2, 5 and 8 – x 2 reps
Sets 3, 6 and 9 – x 1 rep
WOD
Complete as many rounds and reps as possible in 6 minutes of:
Burpees x 10 reps
115/75 lb Shoulder to Overhead x 15 reps
Pull-Ups x 20 reps
Competition Class Tuesday 12/17/13
A.
Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Handstand Walk x 15-20 Meters
(or work on Handstand Hold)
L-Sit x 30-45 seconds
B.
Six sets of:
Push Press + Jerk
Rest 2-3 minutes
C.
Four sets for times:
Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds
Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.
* Set 1 – 155/105 lbs
* Set 2 – 170/115 lbs
* Set 3 – 185/125 lbs
* Set 4 – 205/135 lbs
Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Handstand Walk x 15-20 Meters
(or work on Handstand Hold)
L-Sit x 30-45 seconds
B.
Six sets of:
Push Press + Jerk
Rest 2-3 minutes
C.
Four sets for times:
Power Clean x 6 reps
Rest 60 seconds
Shoulder to Overhead x 8 reps
Rest 60 seconds
Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.
* Set 1 – 155/105 lbs
* Set 2 – 170/115 lbs
* Set 3 – 185/125 lbs
* Set 4 – 205/135 lbs
WOD and Foundations/Masters Classes
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest
Competition Class Monday 12/16/13
A.
Build quickly to 80-85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 2 reps @ 80-85%
Build quickly to 80-85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 2 reps @ 80-85%
B.
Build quickly to 90% of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%
Build quickly to 90% of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%
C.
Four sets for times of:
20 Pull-Ups
20 Wall Ball Shots (30/20 lbs)
40 Double-Unders
Rest 3 minutes
Four sets for times of:
20 Pull-Ups
20 Wall Ball Shots (30/20 lbs)
40 Double-Unders
Rest 3 minutes
WOD and Foundations/Masters Classes 12/14/13
WOD
For time:
2000 Meter Row
__
Five rounds of:
5 Burpees Over Barbell
7 Front Squats (155/105 lbs)
9 Chest to Bar Pull-Ups
__
800 Meter Run
Competition Class 12/14/13
A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
B.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)
C.
Front Squat
* Set 1 – 3 reps @ 80%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 3 reps @ 85%
* Set 5 – 2 reps @ 90%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes between sets.
Foundations/Masters Class 12/13/13
Strength/Skill
Four sets of:
Push Press x 6-8 reps
Rest 45 seconds
Four sets of:
Push Press x 6-8 reps
Rest 45 seconds
WOD Class 12/13/13
Strength/Skill
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Competition Class 12/13/13
A.
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Foundations/Masters Class 12/12/13
Strength/Skill
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Wall Climbs x 3-5 reps
WOD Class 12/12/13
Strength/Skill
Five sets of:
Back Squat @ 30X0 tempo
Competitors Class 12/12/13
A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
Foundations/Masters Class 12/11/13
Strength/Skill
Three sets of:
Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Three sets of:
Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Foundations/Masters Class
Strength/Skill
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom Up Kettlebell Carry x 100′ each arm
Rest 45 seconds
Single Leg Hip Bridge
WOD
Three rounds for time of:
30 Kettlebell Swings
30 Push-Ups
400 Meter Run
Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom Up Kettlebell Carry x 100′ each arm
Rest 45 seconds
WOD
Three rounds for time of:
30 Kettlebell Swings
30 Push-Ups
400 Meter Run
WOD Class 12/10/13
Strength/Skill
Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbell Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
Competition Class 12/10/13
A.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Weighted Stationary Dips x 4-6 reps @ 20X1
Rest 60 seconds
B.
Five sets for times of:
Row 500 Meters
15/12 Handstand Push-Ups
15 Toes to Bar
6/4 Muscle-Ups
Rest 4 minutes
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds
Weighted Stationary Dips x 4-6 reps @ 20X1
Rest 60 seconds
B.
Five sets for times of:
Row 500 Meters
15/12 Handstand Push-Ups
15 Toes to Bar
6/4 Muscle-Ups
Rest 4 minutes
Foundations/Masters Class 12/9/13
Strength/Skill
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
WOD Class 12/9/13
Strength/Skill
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
Competitions Class 12/9/13
A.
Build quickly to 85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%
Build quickly to 85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%
WOD & Foundations/Masters Classes, 12/6/13
In teams of two, with only one teammate working at any time, complete three rounds for max reps of: (This is a 43 minute workout)
WOD & Foundations/Masters Classes, 12/5/13
STRENGTH & SKILL
For 28 minutes, pick 3 weaknesses and work on them (Work for 30 seconds or less and rotate between movements every 2 minutes - 4 rounds):
For 28 minutes, pick 3 weaknesses and work on them (Work for 30 seconds or less and rotate between movements every 2 minutes - 4 rounds):
Foundations/Masters, 12/2/13
STRENGTH & SKILL
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Competition Class, 12/2/13
A.
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes
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