Day 118

A. Bench

Bench Press (10-8-6-4-2-5-10)

B. Strength Superset

Four sets of,

DB Single Arm Row x 10
Band Pull Apart x 15 (2 sets overhead, 2 sets underhand)

C. Vanity Work

Three sets of,

Barbell Curl x 10
Stationary Dips x 15 (Sub bench dips)

Day 105

A. Strength

Bench Press - work up to 6RM

B. Strength Superset

1. Chin-up (8-6-6-6-6-6)
2. Dips (10-8-8-8-8-8)

C. Accessory Work

Strict Press (4 x 10, across)

D. Vanity Work

Barbell Curls (4 x 10, across)

Day 95

A. Strength

EMOM x 14 Minutes:

Odd: 3 Rep Deadlift

Even: 3 Muscle Ups (6 Pull ups + 6 Dips)

B. Accessory Work (Superset)

Four sets of,

DB Bench Press x 12

Barbell Row (Underhand Grip) x 12

C. Vanity Work (Superset)

Three sets of,

Hammer Curls x 12

Med Ball Push-Ups x 15

Day 86

A. Bench

EMOM x 10 Minutes:

5 Bench Press (205/115) 

B. Strict Pull-Ups: 4 Sets Of Max Reps

Rest 3 minutes between sets. Use a bands if you can’t get at least 7 reps.

C. MetCon (AMRAP) x 15 minutes

250m Row
12 Dips

D. Hip Extension: 4 Sets Of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

Day 54

A. Strength (MetCon)

Odd: (20/15) Calorie Row
Even: 1 Heavy Front Squat from a rack + 5 Strict HSPU

B. MetCon (Skill) 

3 Rounds of, 

Bench Press @ 60% x 10 reps

20 Ring Dips

Rest 2-3 min between sets

C. For Time:

100 Meter Shuttle Run (50 down, 50 back)

100 Double Unders

100 Meter Shuttle Run

Rest 5 Min

100 Meter Shuttle Run (50 down, 50 back)

100 Double Unders

100 Meter Shuttle Run

Day 184

A.) Warm-Up (Activation): 3 rounds of,

DB Snatch x 3 each side

Plank T-Rotations x 5 each side

Prone Scaption x 8

B.) Bench

Bench Press (8 x 2 ) @ 80%

C.) "Abracadabra"

1000m Row 

20 Bench Press (155/105) 

50 Dips

D.) Superset: 3 sets of,

Alt. Hammer Curls x 8

MB Clench Push-Ups x 20

Day 162

A.) Every two minutes, for 10 minutes (5 sets):

Front Squat (5-5-3-2-2)

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by…

B.) Every two minutes, for 6 minutes (3 sets):

Back Squat x 10 reps (Add 10lbs to last week)

C.) Four Sets of:

DB Bench Press x 6
-Rest 30s

DB Single Arm Row x 10
-Rest 60s

D.) Four Sets of:

Weighted Stationary Dips x 6

-Rest 30s
Strict Pull-Ups x MAX

-Rest 60s

Day 142

A.) Bench Press (10-8-6-4)

Set 1: 10 @ 60%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%

Rest 2-3 minutes between sets

B.) Weighted Chin-up

• Warm-up set of 8 reps

• perform 4 sets of 6, across

C.) Weighted Dips

• Warm-up set of 10 reps

• perform 4 sets of 8, across

D.) Seated DB Overhead Press

• Perform 4 sets of 10, across

E.) Barbell Curls

• Perform 4 sets of 10 , across

F.) Three rounds, for quality

25 AbMat Sit-Ups

20 MB Slams

40 Cross Body Mountain Climbers

Off Season: Day 66

Warm-Up

Double-banded Bent-over Rear Delt hold 

(Hold for 10-30sec, then rest for 10-30sec. Repeat 3-4X.)

Strength

A.) Bench Press (2RM)

B.) Close Grip Bench 3 x 20, across

C.) DB One Arm Row 4 ×10, across

Gymnastics

D.) Three sets of:

Stationary Dips x 15-20
Rest 90 seconds
Weighted Plank Hold x 60 seconds
Rest 90 seconds

Accessory Work

E.) 3 x 20 Band Pull aparts
F.) 3 x 20 Reverse DB Flyes

Off Season: Day 45

Today's article:

Jerk Technique

by: Wil Fleming

A.) Four sets of: Power Jerk + Split Jerk @ 80% (Touch and Go) 

(Rest 90s between sets)

B.) Front squat: (5-5-5-5-5-5-5)

(Rest as needed)

50% x 5 

70% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

C.) Superset (As heavy as possible): Three sets of, 

Strict Press x 6 reps 

(rest 90 sec)

Strict Weighted Chin-up x 6 reps 

(rest 90 sec)

D.) 5 Rounds, for quality

15 Stationary Dips

15 Hip Extensions

Off Season: Day 39

Westside for Skinny Bastards, Part III

Max-Effort Upper Body

"Not much about the max-effort movement has changed since my original article was published. I still prefer a 3-5 rep max (RM) - as opposed to a 1RM - for my skinny bastards. The one thing that has changed – you’ll notice this later on in this article - is the second movement on max-effort upper body day. We recently started having our athletes perform two high-rep sets of an exercise immediately following the max-effort movement.

This high-rep movement is usually an exercise that’s closely related to the max-effort movement. For example, if our athletes performed a 3RM in the bench press, their second exercise may be two sets of dumbbell benches. We don’t do this all the time, but it’s a new “twist” in our templates that wasn’t covered in previous articles." 

- Joe Defranco

A.) Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises:

• Thick bar or regular barbell bench press
• Barbell floor press
• Rack lockouts / Suspended chain lockouts
• Incline barbell bench press (regular grip or close grip)
• Close-grip bench press (index finger on smooth part of bar)
• Weighted chin-ups
• Board presses or foam presses
• Chain bench press (*recommended for not-so-skinny bastards)
• Band bench press (*recommended for not-so-skinny bastards)
• Reverse band bench press (*recommended for not-so-skinny bastards)

B.) Supplemental Exercise – perform 2 sets of max reps in one of the following exercises. 

(Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

• Flat DB bench press (palms in or out)
• Incline DB bench press (palms in or out)
• DB floor press (palms in)
• Barbell push-ups (wearing weighted vest)
• Blast strap push-ups (wearing weighted vest)
• “Criss-cross” chain push-ups
• “Triceps death”
• Chin-ups (don’t perform these if you chose to do weighted chin-ups for your first exercise)

C.) Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.

Group 1

• DB rows
• Barbell rows
• Seated cable rows (various bars)
• T-bar rows
• Chest supported rows

Group 2

• Rear delt flyes
• Scarecrows
• Face pulls
• Seated DB “power cleans”
• Band pull-aparts

D.) Traps – Perform 3 – 4 sets of 8-15 reps of one of the following exercises:

• DB shrugs
• Barbell shrugs
• Safety squat bar shrugs
• Behind the back barbell shrugs

E.) Elbow flexor exercise - Perform 3-4 sets of 8-15 reps of one of the following exercises:

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

Here's what we did:

A.) Thick Bar Bench Press (Fat Gripz)

- Work up to 5RM

B.) Single Arm Alternating DB Bench Press (4 x 10)

C1.) DB One-Arm Row 4 x 10

C2.) TRX Scarecrow 4 x 12

D1.) Strict Stationary Dips 4 x 10

D2.) Barbell Curls 4 x 10

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

Nor'easter

A.) Three Rounds, not for time of:

Double Unders x 50

Back Extension x 12

Handstand Hold x 30s

B.) Deadlift (3 x 5) Wendler Week 1, Cycle 2

65% +10lbs x 5
75% +10lbs x 5
85% +10lbs x 5+

C.) Bench 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 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle. You will add 5lbs to every upper body lift, and 10# to your lower 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.

D.) Superset: 

Weighted Dips: 1 x 10 (BW), 3 x 10 (Weighted)

-Rest 60s-

Weighted Chin-Ups: 1 x 8 (BW), 3 x 6 (Weighted)

-Rest 60s-

F.) MetCon: 5 Rounds for time:

15 Deadlifts (155/115)

15 Pushups

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

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

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.*

Pump it up

A.) Bench Press - (3RM)

- Progressively RAMP up to a 3RM Bench Press

- You should reach your top set in 6-8 sets.

ex.
135 x 5, 155 x 5, 175 x 3, 195 x 3, 215 x 3, 235 x 3, 245 x 3, 255 x 3 (3RM)

- No slow or grinding reps.

B.) Accessory Work: 2 sets of MAX reps of,

DB Floor Press (Neutral Grip) 

- Rest 3 minutes between sets
- Choose a weight you can get 15+ reps with, and go for max reps each set.

C.)  Strength (Superset): 3 Sets of, 

           (1 minute rest after each superset)

Barbell Row x 8
Band Pull Aparts x 12

D.) MetCon: EMOM x 10 Minutes

Top of the minute: 10 Dips (Sub any pushing variation)
Every :30 mark: 5 Strict Pull-ups
__________________________________________________________________________

*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.*

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.

Row In The Snow.

Think like a Bumble Bee, train like a Race Horse 

by: Ben Bergeron (CrossFit New England)

MetCon: (Partner)

Row 5k

- Each partner rows in 1 minute intervals. NO longer than 5 seconds to transition.
- If you do not have a partner, row 1:1 until you reach 5000m

Strength: EMOM for 10 Minutes,

5, 7, or 10 dips (depending on strength level)

- Would like these to be done on a stationary dip station, but if you only have rings they will also suffice.

Strength: 4 sets of,

Barbell OH Shrug x 12-15 reps
-Rest 30 seconds
Seated Row x 10 reps
-Rest 30 seconds

- Any horizontal row variation will do. One thing I notice with CrossFit as a whole is a lack of horizontal pulling. We like to add these things in to combat the volume of pushing exercises that are done. ex. Barbell Row, Ring Row, DB One Arm Row, DB Row.

Cash Out: "Vanity Fun"

Any "Vanity" exercises you desire. Could be Bicep Curls, Tricep Push-downs, etc. Have some fun and get a pump.

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