Off Season: Day 41

A.) Deadlift (10-10-10-8-6)

Rest 2-3 minutes between sets.

Set 1: 50% x 10 

Set 2: 60% x 10

Set 3: 65% x 10  

Set 4: 70% x 8

Set 5: 80% x 6

B.) Three sets of:

Alternating Front Rack Reverse Lunges* x 12 (across)

*Bar must be taken from the ground*

*6 reps per leg*

C.) Every minute, on the minute for 30 minutes: 

Min 1: 10 Cal Row
Min 2: 10 Box Jump Overs (24/18)
Min 3: 10 Deadlifts (185/135)
Min 4: 10 Wall Balls (20/14)
Min 5: 10 Ring Dips
Min 6: Rest

Westside

A.) Deadlift:  Work up to today's "heavy" double, not 2RM

- You don't need to try to PR today, just work up to a heavy double. No grinding reps, these should all feel strong and explosive.

B.) 7 x 3 Speed Deadlifts across at 70% of "A"

- Touch and go efficiency. 

C.) 5 Ascending sets of: Front Rack Reverse Lunge x 5 (each) 
(Rest 90s between sets)

- Barbell taken off the rack
- Ramp up in weight each set
- Non dominant leg first, not alternating reps

D.) EMOM for 8 Minutes:

Even: 45 second AirDyne
Odd: 45 second Row

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)

Be Yourself, Unapologetically.

Today's Article: The Paleo Hybrid Diet

A.) Front Squat 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 front squat is 225#, your percentages will be based off of 90% of 225# (205#).

-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: Three sets of:

Front-Racked Alternating Reverse Lunges x 8-10 reps each leg (Rest 60s) 

Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps (Rest 60s)

C.) "Cindy XXX": Complete as much as possible in 20 minutes of:

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
__________________________________________________________________________
*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.*

The weight has been lifted.

Warm-Up: EMOM x 3 minutes 

OH Squat Hold (Bar) x 25 Seconds (Rest remainder of minute)
-then-
Burgener Warm-up

Strength: Five sets of: Snatch (3-3-3-2-2)

(Rest as needed)

Set 1-3 @ 75%
Set 4-5 @ 80%

Strength: Back 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

MetCon (Time): Five rounds for time of,

15 Deadlifts (185/115)
15 GHD Sit-ups

-Rest 5 minutes-

MetCon: EMOM for 6 Minutes,

Alternating Front Rack Reverse Lunge x 6 (135/75)