Day 1 (Squat Every Day)

A. Warm-Up

3 min bike

100m walking lunges

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Back squat (10-10-5-3-3-3-3-3)

C. Superset 

Three sets of,

Back Extensions x 15

Walking Lunges x 30m

D. Strength

Bench Press (30-12-10-8-6)

E. Giant Set

Three sets of,

Incline DB Bench Press x 12

Push-Up x 20

DB Fly x 20

Day 24

1. Dynamic Warm-up

A1. Mountain Climber Hip Flexor Stretch with Reach x 4 (each side)
A2. Push-up x 8
A3. Elbow Plank T-Rotation x 4 (each side)
A4. Single Leg RDL x 8 (each side)

2. Circuit 1

Three rounds of,

A1. DB Swing Lunge x 8 (each side)
A2. Single Arm Cable Row w/ twist x 12 (each side)
A3. Plyometric Push-up x 6

rest 75s between rounds

3. Circuit 2

Three rounds of,

A1. Russian KB Swing x 12 
A2. DB Military Press x 8
A3. Paloff Press x 30s (each side)

rest 75s between rounds

4. Finisher

Squat/ Push-up Ladder

1-10

Air Squat
Push-up

Day 117

A. Strength

EMOM x 15 minutes

1 Snatch

B. MetCon (Time)

5 Snatches (115/75)
5 Muscle Ups/ 10 C2B/ 12 Pull-Ups/ 12 Ring Rows
5 HSPU/ 3 Wall Climbs/ 12 Push-Ups

Off Season: Day 77 (Active Recovery)

GCMC: Fight To Live Well 

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join in on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Active Recovery: No Time element

3 Rounds of:

50 Calorie Row

30 Lunges

30 Push-Ups

30 Abmats

30 Air Squats

B.) Mobility

Super Groin

Hamstrings

Pigeon Stretch

Shoulders

Off Season: Day 63

**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.

A.) Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Handstand Push-Ups x 4-10 reps

(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

Minute 3 – Unbroken Double-Unders x 30-40 reps

B.) Every 90 seconds, for 15 minutes (10 sets):

Split Jerk x 2 reps

(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

* Set 1 – 50%

* Set 2 – 55%
* Set 3 – 60%
* Set 4 – 65%
* Set 5 – 70%
* Set 6 – 75%
* Set 7 – 80%

* Set 8 – 85%

* Set 9 – 85%

* Set 10 – 85%

C.) Strict Overhead Press (Rest 2 minutes between sets.)

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.) Every 6 minutes, for 24 minutes (4 sets) of:

Run 400 Meters

10 Alternating One-Arm DB Snatch (70/50)
20/15 Push-Ups
Run 400 Meters

Off Season: Day 20

A.) Row

8 x 500m (1 minute rest between efforts)

- stay consistent

B.) MetCon: 5 Rounds for time of,

10 Deadlifts (275/185)

20 Push-Ups

40 Double Unders

- Rest 10-15 minutes -

C.) Benchmark: For time,

100 DB Snatches (70/50)

- You do not need to alternate, but must distribute 50 between each arm

Flexting

A.) Warm-Up:

Row 1 minute on/ 1 minute off for 10 minutes.

B.) Bench Press (5 x 5)

Work up to a heavy set of 5, then do 5 sets at that weight. All sets should feel explosive. No grinding.

C.) Deadlift (5 x 5)

Work up to a heavy set of 5, then do 5 sets at that weight. Practice touch & go technique. All sets should feel explosive. No grinding.

D.) Test (For time):

100 Push-ups

Chest to deck, full elbow extension. Don't sacrifice form for time, you're only cheating yourself.

E.) Vanity work:

Throw in come curls, triceps, whatever you want to do to get blood flow to the muscles and get a pump.

Triple Threat

Today's Article: Rationalizing the Swing: Why the American Swing Is Wrong

- Great article, but its up to you how you feel about the KB swing. If you have shoulder problems, why go overhead with it and put yourself in that position? If you plan on competing, obviously that is the movement standard that needs to be followed so keep that in mind. Either way, it's a good read.

Warm-Up: 

"Face Pull-Rotate-Y press" (aka, Triple Threat) - 3 x 8

-Video Demo at 4:45-

A.) EMOM for 5 minutes: 

DB Burpee Deadlift x 6 (70/50)

B.) Superset:

Alternating Single Arm DB Bench Press - 3 x 10 

- Rest 30s

Barbell FFE Reverse Lunge - 3 x 12 (each)

- Rest 60s

C.) Straight Set: 

Weighted Push-up (weight plate on back) - 4 x 10 

(Rest 75s between sets)

D.) Superset:

SB Leg Curl - 3 x 15 

- Rest 30s

DB Bulgarian Split Squat - 3 x 8 (each)

- Rest 60s

E.) EMOM for 5 minutes: 

10 KB Swings (70/53)

Weeble Wobble

Nice shirt everyone!

Today's Article: Why I Teach the Hook Grip from Day One - Spencer Arnold

A.) Every 30s for 3 minutes:

KB Swing x 6 (70/53)

-Rest 2 Minutes-

B.) EMOM for 10 Minutes: 

Odd: 6 Deadlifts (185/135) 

Even: 30 Double-Unders

- We kept the Deadlifts lighter to use this portion as speed work instead of max effort.

-Rest 2 Minutes-

C.) EMOM for 10 Minutes:

Even: KB/DB Goblet Squat (53/35) x 12
Odd: Hip Extension/Leg Curl x 20 *Sub 20 Russian KB Swings (53/35)*

- We do a lot of posterior chain work, and I love programming the Hip Extension/Leg Curl. It is a worthy investment to have and worth your time to get accustomed to doing this movement.

-Rest 5 minutes-

D.) MetCon (AMRAP – Reps) In front of a 15 minute clock:

1 min of Air squats
2 min of Double-unders
3 min of Push-ups
4 min of AbMats
5 min of Pull-ups

Coughing attack

Sorry for the lack of activity over the weekend, I was hit with the flu bug and have been out for the count for the past few days. Keep the lysol handy and be smart. This thing isn't fun.

A.) Take 15 minutes to build to today’s heavy Push Jerk

B.) Push Press 3 x 5 

Set 1: 65% x 5

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

-Percentages based off of 90% of your 1RM (ex. if your max Push 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.

C.) MetCon (Time) 5 rounds for time:

10 Alternating DB Snatches (65/45)

15 Push-ups
20 Double-Unders

Conquer

A.) Deadlift 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 Deadlift 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.) Bench 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 Bench 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.

C.) MetCon: AMRAP x 17 Minutes

200m Run

10 Alternating DB Snatches (60/40)

15 Push-ups

D.) Blackburns on Bench (Y-W-T-I) 

3 sets of 10 sec. hold each position

__________________________________________________________

*Join us November 9, 2014 for the Chesapeake 10k Across the Bay!, Sign up for the waiting list. Registration re-opens in March

__________________________________________________________

*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.*

Suns Out, Guns Out.

Strength:

A) Chin-up 3 x 8

-Weighted if applicable

Strength (Superset)

B1) Incline DB Press 3 x 8 (rest 30s)

B2) DB or KB One Arm Row 3 x 10 (rest 30s)

Strength (Superset)

C1) Weighted Dips 1 x 10 (BW) 3 x 8 (Weighted) (rest 30s)

C2) DB Decline Pullover 3 x 10 (rest 30s)

MetCon: (Time)

30-27-24-21-18-15-12-9-6-3

Double Unders

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

Push Ups

Vanity (Superset): 

Med Ball Slams 3 x 20

Any kind of bicep curl 3 x 12

-On the Med Ball Slams, be advised that the ball WILL bounce back quickly. Please protect your face.

Meathead Monday

We decided to go old school again today. We like to throw in a little bit of everything.  

Here you go:

Warm-up: 

20 Alternating Lunges

15 Air Squats

15 Push-ups

30 Lateral Jumps

30 Front-Back Jumps

Strength: Circuit 1 

20-15-12-10-5-8-16

Bench Press

Lat Pull-down

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 2

DB Incline Press 4 x 12-15

DB One Arm Row 4 x 10-12

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Strength: Circuit 3

Machine Fly's 4 x 10

Low Cable Row 4 x 10

- Couplet to be completed back to back, then 1 minute rest between sets.

- Use the same weight, or increase but don't sacrifice intensity for weight.

Note: Adhere to the rest periods as prescribed to keep the intensity of this workout where it needs to be.