Day 126

A. Strength

Trap Bar Deadlift – Heavy Triple

B. Unilateral Movement (4 second Eccentric)

Bulgarian split squat (Goblet Hold) 3 x 6-12

C. Hip extension exercise

Cable Pull-throughs 3 x 10

D. Ground Based Abdominal Circuit

Sprinter sit-ups, V-ups, toe touches, hip thrusts

Perform 10-20 reps of each exercise and go through the circuit 2-3 times.

Rest 1-2 minutes between circuits.

Day 45

A. Squat

Front Squat – Work up to a heavy triple

B. EMOM x 10 Minutes

5 Bench Press

Start at (185/125) and go up if you can

On Min 11 AMRAP Bench (135/95)

C. Superset: 

5 sets of:

Neutral Grip Lat Pull-Down x 10

Band Pull Apart x 20

D. Core Work

50 Strict T2B
50 GHD Sit Ups
50 AbMat Sit-Ups

Burn Baby, Burn

Article: 5 Tips To Help You Prepare for The CrossFit Games Open

by: Kyle Ruth

Warm-Up: Three Rounds, not for time of:

250m Row

Back Extension x 12

A.) Deadlift (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Training Max	75%	85%	95%
Chad (390)	305 x 5	340 x 3	380 x 1+ ( 10 )
Mike (300)	235 x 5	265 x 3	295 x 1+ ( 4  )

B.) Goblet Bulgarian Split Squat 4 x 6 (each)

Chad	75
Mike	45

C.) Every minute on the minute for 10 minutes:

4 Deadlifts (275/185)
6 Lateral Burpees over bar

D.) Core: 21-15-9 (for quality)

Knees To Elbows

Abmat Sit-ups
Russian Kettlebell Swings (70/53)

What a Rush.

A.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

B.) Core Circuit: 3 Rounds of,

10 Strict Toes 2 Bar
20 Abmat
10 Barbell Rollouts
20 Cross Body Mountain Climbers
10 Hollow Rocks
1 Minute Plank
20 Med Ball Slams
45s Side Plank (L)
45s Side Plank (R)

C.) EMOM for 5 minutes:

10 Goblet Squats (45/25)

- Controlled movement, focus on perfect squat mechanics. This is NOT meant to be rushed through.

D.) Conditioning: Treadmill Hill Sprints

- Start the treadmill and walk slowly for 2 minutes.

- Increase the treadmill speed to 8.5 mph and the incline to 12% while standing on the sides of the treadmill. - As soon as it's up to speed, sprint for 20 seconds. 

- At the end of the 20 seconds, jump back on the side of the belt and rest for 10 seconds. (Grab the handrails. Trust me.) 

- Repeat 10 times. 

- Drop the speed and the incline and walk slowly for another 2 minutes.

Follow your dreams

Today's Video: Eccentrics to Improve Chin-Ups and Push-Ups

Warm-Up: Three sets of,

Blackburns (Y-W-T-I) x 15s each

A.) Strict Press (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Four sets of,

DB Single Arm Alternating Bench Press x 8 (each)
Chin-up (Bodyweight) x 8
-Rest 60 seconds

C.) Three sets of,

Weighted Dip x 8
DB Single Arm Row x 8

D.) Giant Set:

Toes 2 bar x 15
Cross Body Mountain Climber x 40 (total)
Paloff Press x 10 (each side)
-Rest 60 Seconds

Cult of Personality

Today's Read: Raising Chickentown: Odd Facebook address resurrects a bit of history

A.) Every minute, on the minute for 5 minutes:

5 Pull-ups

10 Push-Ups

15 Air Squats

B.) Deadlift (3 x 3) (Wendler Week 2)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Deadlift is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Bench Press (3 x 3) (Wendler Week 2)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Bench Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Core: Accumulate 

50 Hollow Rocks 

50 Leg Raises

50 AbMat Sit-Ups

D.) Every minute, on the minute for 10 Minutes: 

5 Chin-ups

Throwback Tuesday

Today's Article: 

You CAN do more. You CAN always do MORE - Talayna Fortunato

A.) Bench Press 5 x 5 @ 75%

- Rest 75s between sets

B.) Weighted Chin-Up (Rest as needed)

1 x 8 (Bodyweight)

4 x 6 across (Weighted)

C.) Weighted Dips (Rest as needed)

1 x 10 (Bodyweight)

4 x 8 across (Weighted)

D.) Strict Press (Rest as needed)

4 x 10 across

E.) Barbell Curls (Rest as needed)

4 x 10 across

F.) Core Circuit x 3 rounds 

(for quality, but keep moving right through)

AbMat Sit-up x 20

Weighted Hip/Back Extension x 12

Med Ball Slams x 20
__________________________________________________________________________
*Reminder: Reebok CrossFit ONE ROAD TRIP!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

I pick things up, and I put them down.

Strength: Deadlift

(Rest 2-3 minutes between sets.)

*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%

-If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator.

Accessory Work: Three sets, not for time, of:

What is Tempo Training?

Banded Good Mornings x 8 reps @ 30X1
-Rest 45 seconds
Supine Ring/TRX Row x 8 reps @ 2111
-Rest 45 seconds
Weighted Hip Extensions x 8 reps @ 2012
-Rest 45 seconds

Core: Three Sets, not for time, of:

Barbell Rollouts x 10

- Rest 45 seconds

Med Ball Slams x 20 (20/14)

- Rest 45 seconds

I'm Bouncing Off The Walls Again

The Mobility Doc himself, John Giacalone representing his Be Epic shirt.

MetCon: As many reps as possible in 7 minutes of,

Wall Balls (20/14)

*EMOM 5 Deadlifts (225/155)*

-Start with Wall Balls, then do 5 Deadlifts on the top of every minute.

-Score is total Wall Balls completed in 7 minutes

MetCon: For Time

100 Alternating DB Snatches (55/35)

Core: 3 Rounds, not for time of:

20 Alternating Single Arm Ring Extensions

10 Double Arm Ring Extensions*

*Sub Barbell or Ab Wheel Rollouts*

-Link above has a demo of both exercises-

THOSE BURPEES WERE FUN...Said no one ever.

Mobility: (Click link)

Are your shoulders tight?

Warm-up (MetCon):  

7/5 Burpees Every 30 seconds for 10 minutes. (140/100 total)

Strength: Push Press (5-3-1)

(Rest 2-3 minutes between sets)

-Find 5RM, 3RM, then 1RM

-progressively RAMP up 

(ex. 135x5, 155x5, 175x5 (5RM), 185x3, 195x3, 205x3 (3RM), 215x1, 220x1, 225x1 (1RM)

MetCon: EMOM for 10 minutes

Odd: 10 Back Squats (185/135)
Even: 15 Toes 2 Bar (Sub 15 Knees 2 Elbows)

Cash out (Midline): 5 sets: not for time of,

20 Abmat Situps
20 GHD Hip Extensions

Stop, Drop, and Roll.

Mobility: “Limber 11”

Lacrosse Ball (Glutes)

Lacrosse Ball (Calves)

Banded Hamstring floss (10 each leg)

Banded Hip Distraction x 30 seconds

Bent Knee Iron Cross (Knees together, palms down, head opposite) x 8 (each)

Rollover to V-Sit x 8

Fire Hydrants x 10 (Each)

Mountain Climbers x 10 (Each)

Kossack Squats (Side lunge) x 8 (Each)

Seated 90/90 Stretch x 30 Seconds

Couch Stretch x 30 Seconds

Front Squat (3-2-1-1-1-1-3)

(Rest 2-3 minutes between sets)

* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 3 reps @ 90%

MetCon (Time):

100 Barbell OH Walking Lunges (100/70)

*Each time the bar is dropped from OH lockout; you must do 30 Double Unders before continuing*

Midline (Circuit): 3 Rounds of,

*Not for time*

15 Abmat Situps
10 Barbell Rollouts
15 GHD sit-ups

“Individuals play the game, but teams beat the odds.” – Navy Seals