Off Season: Day 40

Warm-Up:

A.) Row

250m Row
– 30 sec rest –
500m Row
– 45 sec rest –
750m Row
– 1 min rest –
1000m Row

Strength:

B.) Strict Press

5×1 across

C.) Weighted Chin-up

5×3 across

Conditioning:

D.) MetCon: For Time,

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65) *No rack*

Strict Pull-up 

Core:

E.) Three rounds, not for time of:

Barbell Rollouts x 10

Strict T2B x 10

Off Season: Day 21

A.) Warm-up: 

2 Rounds, not for time of:

200m Row
15 GHDSU
15 Banded Good Mornings
10 Wall Slides
10 Push-ups
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs
10 PVC OHS 
10 Band Pull Aparts

B.) 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

C.) Two sets for time(s):

Run 400 Meters

95/65 lb Shoulder to Overhead x 25 reps

Rest 3 minutes

D.) Back Squat @ 30X0 (Rest exactly 2 minutes between sets.)

*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

TKO

Warm-Up: BlackBurns (Y-W-T-I) x 15s Each

A.) 3 Rounds, not for time:

 

Handstand Hold x 30s

L-Sit Chin-Up x 6

Explosive Push-up x 6

C.) Strict Press (5-3-1) Wendler Week 3, Cycle 2

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

	75% + 5lbs	85% + 5lbs	95% +5lbs
Chad (155#)	120 x 5	135 x 3	155 x 1+ (  4  )
Mike (95#)	75 x 5	85 x 3	95 x 1+   (  5  )

- 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.

C.) Skill: 3 sets of,

Max Rep Strict HSPU 

(Sub 3 x 8 of seated DB press)

D.) MetCon: For Time,

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters (95/65)
30 Double unders after every round of thrusters.

Solid Gold

Warm-Up (Activation): 

Triple Threat 3 x 8 (Banded Face Pull, Rotate, Y-Press)

A.) 3 Rounds, Not For Time

6 Strict Chin-Ups
5 DB Snatch (each arm) *Go heavy on these*
Rest 60 Sec

B.) Strict Press (3 x 3) Wendler Week 2, Cycle 2

70% +5lbs x 3
80% +5lbs x 3
90% +5lbs x 3+

- 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 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.) 5 Sets (ascending) of:

2 Push Press + 2 Push Jerks

D.) AMRAP x 15 minutes of:

25 Double Unders 

10 DB Bench (60/40) 

E.) Mobility:

Couch Stretch x 2 minutes (side)

Hip External Rotation with Flexion x 2 minutes (side)

Banded Overhead Distraction x 2 minutes (side)

Belief

Warm-Up: "Face Pull-Rotate-Y press" 3 x 8 

Video Demo at 4:45

-Then- 

Three Rounds, not for time 

Double Unders x 30 

Handstand Hold x 30s 

Hollow Rock x 20 

A.) Strict Press (3 x 5) Wendler Week 1, Cycle 2

65% +5lbs x 5
75% +5lbs x 5
85% +5lbs x 5+

- 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 155#, your percentages will be based off of 90% of 155# (140#).

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

- When you see 5+, 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.) Superset: Four sets of,

DB Single Arm Alternating Chest Press x 6 

-Rest 30s

Band pull-apart x 20 

-Rest 30s

C.) Three sets for time(s), rest 90s between sets,

15 Ring Dips

50 Double Unders
15 Pull-Ups 

D.) Three sets, not for time, of:

Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Chinese Plank x 45-60 seconds
Rest as needed

Handstand Hold x 30s

Rest as needed

Extra Credit: Mobility

Couch Stretch x 2 min each leg

Hip External Rotation with Flexion x 2 mins each leg

Banded Overhead Distraction x 2 min each arm

Don't stroke your ego

A.) Front Squat (5-5-5) 
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

B.) Strict Press (5-5-5) 
(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

C.) 5 Rounds for time of,

3 Bear Complex (135/95)
10 Burpees

-Rest 5 Minutes-

5 Rounds for time of,

3 Bear Complex
10 Burpees

D.) 3 sets, for quality of

1 min Plank Hold straight into
30 Abmat Sit-ups
(Rest as needed between sets)

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

Breathe in, breathe out

Today's Knowledge Bomb: Missed lifts are inevitable, learn how to do it the safest way.

You may have noticed an uptick of upper back work. We have been doing a lot more horizontal pulling and rear delt work to compensate for the amount of pushing exercises CrossFit throws at us. Your posture and overall shoulder health will thank you for adding these things in.

A.) Strict Press 3 x 3 (Wendler week 2)
(rest 3-5 minutes between WORK sets)

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 Strict 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.

B.) (Superset) Three sets of,

DB One Arm Row x 12, 12, 15

TRX Scarecrow x 12, 12 ,12

- Rest 60 seconds between sets -

C.) Blackburns on Bench (Y-W-T-I) 

3 sets of 15 sec. hold each position

D.) MetCon: Rowing Intervals

1,000m-750m-500m-250m-500m-750m-1,000m 

- Rest 3 minutes between all sets.
- The goal is to row your 2k pace for the first 1k. (Consistent pace you could row 2000m for)
- Then increase your pace on the 750. Then increase your pace on the 500, and again on the 250.
*On the way back up the ladder try and match your times.*
__________________________________________________________________________

*Reebok CrossFit ONE ROAD TRIP! *

New Arrivals!

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.*

Put Strength First

"When you encounter an obstacle that defeats your strength, all of the metabolic conditioning in the world won’t get you over the wall."

Today's Article: Put Strength First

A.) Bench Press (5 x 6) (80%)

-Warm up sets of 6 up to your first working set

- goal is to get heavier weight than last Week at 5 reps

B.) Four Sets of: Weighted Chin-Ups x 8

Bodyweight x 8 *Warm-up set*
Weighted 4 x 8 

- goal is to get same weight than last week at 6 reps for 8 reps.

C.) Four sets of: Weighted Dips x 10

Bodyweight x 10 *Warm-up set*

Weighted 4 x 10 

- goal is to get same weight as last week at 8 reps for 10 reps.

D.) Strict Press (5 x 6) (75%)

- Every rep should feel explosive and strong, no grinding reps, we are not trying to burn out our CNS.

E.)  Elbow Flexor Exercise:

Perform 5 sets of 8 reps of (ONE) of the following exercises:

Barbell curls (regular or thick bar)
DB curls (standing)
Seated Incline DB curls
Hammer curls
Iso-hold DB curls

E2.) AbMat Sit-ups 5 x 20

Unrelenting Motivation

Article of the Day: 

6 Dirty Tricks to Instantly Increase Muscle and Boost Performance by Nate Green

Workout:

A.) Strict Press 3 x 5 (Wendler week 1)

(rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-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 Strict Press is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 5+, 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.) Superset: Four sets of:

Alternating Single Arm DB Bench Press x 8 (Rest 30s) *Demo*

Single Arm DB Row (Rest 60s)

MetCon (AMRAP): As many rounds as possible in 10 minutes of,

10 Overhead Hand Release Push-ups
15 Med Ball Clean (20/14)
20 Med Ball AbMat Sit-ups (20/14)

-5 Minute Rest-

MetCon (AMRAP): As many reps as possible in 5 minutes of,

Burpees

_________________________________________________________________________

Announcements:

*At the OC Throwdown, Kevin Ogar had an accident during the Snatch workout. The accident resulted in a serious spinal injury. He suffered this life changing event doing the thing we ALL do and LOVE…. This could have happened to any one of us and it is up to this community to help out one of our own.

Kevin is a CrossFit trainer and will need a lot of financial help to get through this. A donation site has already been set up. Any amount will help.

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!

*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.*

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.*

Strike a Pose!

Look what we have here! That's a lot of Epicness in one room!

Warm-Up: “Defranco Agile 8”

1. Foam roll your IT band. Start just below your hip and roll up and down to your outer mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your outer mid-thigh and rolling all the way down to the outside of your knee

2. Foam roll your adductors. Start just below the crease of your hip and roll up and down your inner mid-thigh ten to fifteen times, focusing on any tight spots. Then perform ten to fifteen rolls starting at your inner mid-thigh and rolling down to the inside of your knee. Again, focus on the tight areas

3. Glute/piriformis myofacsial release with a tennis ball. Take the tennis ball and sit on one your left butt cheek with a slight tilt. Cross your left leg. Roll for 30 seconds or so. Switch cheeks and repeat. Feel free to cry.

4. Rollovers into "V" sits: Perform ten reps.

5. Fire hydrant circles: Perform ten forward circles and ten backward circles with each leg.

6. Mountain climbers: 20 total reps.

7. Groiners: Perform ten reps. Hold the last rep for ten seconds. Make sure to push your knees out with your upper arms while dropping your butt down.

8. Static hip flexor stretch: Perform 3 sets of 10 seconds on each leg. Complete all three sets on one side before moving to the other.

Strength: Strict Press (10-8-6-4-2)

50% x 10
60% x 8
70% x 6
80% x 4
85%+ x 2

-2 Minute Rest-

MetCon (AMRAP): As many rounds as possible in 15 Minutes of, 

30 Double Unders
20 T2B
10 Clean and Jerk (115/85)

Old School (Upper Body Strength)

I decided I wanted to take Mike through one of my old school workouts that I saw a lot of success on. Sometimes you just need a little change of pace, and this definitely was a great stimulus.

Mobility:

PVC Shoulder Dislocator x 10

Wall Slide x 10

Quadruped T- Rotation x 8 (Each Side)

Warm-Up: 3 Rounds 

(Rest 20s between exercises)

Plyometric Push-up x 3

Pushup to T- Rotation x 5

Prone Scaption x 8

Strength: Bench Press (3 x 3) 

(Wendler Week 2, cycle 2)

(Rest 3–5 minutes between WORK sets)

70% x 3 +5lbs

80% x 3 +5lbs

90% x 3 +5lbs

-Percentages based off of 90% of your (1RM) PLUS 5lbs (ex. if your max Bench Press is 225#, your percentages will be based off of 90% of 225# + 5lbs (205# + 5lbs).

B.) Weighted Chin-up 

1 x 8 (BW) 

4 x 6 (Weighted) 

C.) Weighted Dips 

1 x 10 (BW) 

4 x 8 (Weighted) 

D.) Strict Press 

4 x 10 

(Superset)

E1.) Hammer Curls 3 x 10 

E2.) Med Ball Clench Pushups 3 x 10 

I'm bouncing off the walls again.

Warm-up: EMOM for 10 Minutes,

12 KB Swings (70/53)

Skill: Three Sets of, Jerk Balance x 3 reps

Strength: Six Sets of: Power Clean + Push Jerk x 2 (1+1)

75% x 4 sets
80% x 2 sets

Strength: Strict Press (5-5-5)

(Wendler Week 4: Deload)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon:

1000m Row
50 Wall Balls (20/14)
30 One Arm DB Snatches (55/35) *Alternating Arms*

Clean it up.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

DB Snatch x 8-10 reps each arm

OH Barbell Shrug x 10*

*Outside of being an awesome trap builder, I like the overhead shrug because it helps increase capacity for holding or carrying heavy stuff above your head. Moreover, if you’re someone who sits in scapular depression, this can be a good exercise to help bring you up to neutral.

MetCon: EMOM for 10 Minutes: 

5 Strict Pullups

Strength: Six Sets of: High Hang Clean + Power Clean + Jerk

-Drop the weight after the Hang Clean, Reset, then perform the clean and jerk.

-Progressively RAMP up each set.

-Rest (2) Minutes between sets

Strength: Shoulder Press (5-3-1) 

(Wendler Week 3)

(Rest 3-5 minutes between working sets)

75% x 5
85% x 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 Strict Press is 135#, your percentages will be based off of 90% of 135# (120#).

-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.

MetCon: Complete as many reps as possible in 6 minutes of:

10 Ring Dips
10 Pull-Ups

Walk This Way.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

OH Lunge (Bar) x 10

Band Pull apart x 15

Strength: Strict Press (3 x 3) (Wendler Week 2)

(Rest 3-5 minutes between working sets)

70% x 3
80% x 3
90% x 3+

-Warm up in sets of 3 until 1st WORK set, you should reach the 1st set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 135#, your percentages will be based off of 90% of 135# (120#).

-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.

Strength: Six Sets of: Push Press + Push Jerk + Split Jerk

(Rest 2-3 minutes)

-This is a pressing complex, you unrack the barbell and do (1) push press, reset, then do (1) push jerk, reset, and finish with (1) split jerk. This is (1) set.

-Progressively ramp up the weight.

MetCon (Strength): EMOM for 20 Minutes:

Even – (15/10) Ring Dips
Odd – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)

Notice: This is a PRESSING issue.

Mobility: (Click Here)

Wall Slides 3 x 10

Band Pull-Apart 3 x 10 

-Really focus on these, don't just go through the motions!

Strength: Shoulder Press 3 x 5 (Wendler Week 1)

(Rest 3-5 minutes between WORK sets)

Set 1: 65% x 5
Set 2: 75% x 5
Set 3: 85% x 5+

-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 shoulder press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: EMOM for 10 minutes,

Odd: 3 Push Press (65-70% of your 1RM)

Even: 8 Wall Balls (20/14) to target 2' higher than normal (12'/10')

Strength: EMOM for 16 Minutes,

Odd: 5 Strict Pull-ups

Even: 10 Ring Dips

Midline (Partner): AMRAP in 8 minutes of,

Partner 1: 10 GHD

Partner 2: Plank Hold