Off Season: Day 32

Strength:

A.) Five sets of:

Snatch + Hang Snatch @ 85%-90% (Rest 90 sec)

B.) Every minute, on the minute for 4 minutes,

Snatch High Pull x 3 @ 100%

C.) Six sets of:

Front Squat x 4 @ 85% (Rest 2-3 min)

Skill: 

D.) Every minute on the minute for 7 minutes: 

5 Unbroken C2B Pull-Ups

Conditioning:

E.) MetCon:

Four rounds for time of:

5 Strict Pullups
10 TTB
15 Wall Ball (20/14)

Rest 2 min

Four rounds for time of:

5 Strict Pullups
10 TTB
15 Wall Ball (20/14)

Off Season: Day 26

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Three sets of:

Snatch @ Hip x 3 @ 60% (rest 60 seconds)

B.) Four Sets of: 

Snatch Pull + Hang Snatch + OHS (2 + 2 + 2) @ 80-85% (Rest 2-3 min)

C.) Front Squat: 

5 ×2 every 90 sec @ 80%

D.) Every 90 seconds complete: 

3-5 Burpee Bar MU (sub pull-ups) x 6 sets

E.) MetCon:

AMRAP in 8:

5 Power Snatch (135/95)
10 Ring Push-ups

Rest 4 minutes

AMRAP in 8:

3 Hang Power Clean (185/135)
6 Bar-Facing Burpee

Off Season: Day 25

A.) Six sets of: Snatch from floor + hang snatch + OHS: 

Set 1: 60%/2+3+2, 

Set 2: 70%/2+2+2, 

Set 3: 80%/2+1+2, 

Set 4-6: 85% - 90%/1+1+2 (Adjust loads based on feel)

B.) Front Squat: 5×5 @ 80% (rest 2 minutes)

C.) Deadlift (Banded): 7 x 3 @ 40% (Rest exactly 45 sec between sets)

-Use band that allow for FAST Deadlift. 

D.) 5 Rounds for time(s):

250m row
5 Power Snatch (135/95)
10 TTB
Rest 3 min

Off Season: Day 6

A.) Track Session

3 x 800m, rest equal to run time.

B.) For time

50 C2B

100 HSPU

50 Pull ups

C.) "Dork"

33 Front Squats, 185/125

15 Burpees

33 Deadlifts, 185/125

15 Burpees

33 KBS, 70/53

15 Burpees

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate.  He along with fellow firefighter Edward Walsh are in our thoughts and prayers.  This work out is dedicated to them.

Off Season: Day 5

A.)Skills: EMOM x 10 minutes

Odd: 6-10 HSPU
Even: 40 Double unders 

B.) Squat: Four sets of,

Front Squat x 4 reps @ 70-80%

(Rest 2 minutes between sets)

C.) Snatch: Five sets of,

Hang Snatch x 5 reps

(Rest 2-3 minutes between sets)
(select loads that will challenge you to achieve all 5 reps)

OR 

C.) "Isabel" 

30 Snatches for time, 135/95

(Go based on feel for today, athlete's choice with snatch work)

D.) Squat: Four sets of,

Back Squat x 5 reps @ 70% of 1-RM

Rest 2 minutes between sets

Off Season: Day 3

TechniqueWOD - The Clean: First-Pull
Chris Spealler - Efficiency Tips: The Muscle-Up

A.) Jerk

1RM Jerk  - from a rack or boxes.

B.) Front Squat

4 x 6 across @ 70-75%

C.) Big Clean Complex: 6 climbing sets of:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Each set of the "Big Clean Complex" consists of 12 unbroken reps.  Repeat this sequence six times, resting as needed between sets and climb up in weight every set.  

D.) Gymnastics Skills

1.) 3 x 20 Unbroken C2B* - rest as needed between sets.
2.) 30 Burpee Muscle ups for time**  - rings set at six inches above max reach.

*If you do not have 20 unbroken c2b pull-ups, do 3 sets of MAX reps with as much rest as needed to hit a consistent number. 

* If you do not have muscle-ups, use this time to work on muscle-up transitions, ring dips, ring pull-ups etc.

Off Season: Day 1

A.) Snatch

EMOM x 10 minutes: Power Snatch + Squat Snatch

B.) Clean and Jerk

3RM TnG Squat Clean and Jerk

C.) Squat (Rest 2-3 minutes between sets)

7x5 Front Squats, across @ 70-75%

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon: 

10 Rounds for time of:

7 C2B Pull-Ups

14 Push ups
21 Squats

What is the suggested cool down?

"This is one of the most important times for the mental side of your training.  Immediately after your WOD is the time to reassess the positives from your session - not second guess your efforts, strategy or ability.  Tell yourself that you are happy with your effort, reaffirm that the stimulus you got is going to make you a better athlete, and convince yourself that you loved the pain.  This will become a self-fulfilling prophecy and you will perform better and become mentally stronger in your training and competition.
A good rule of thumb is to have your cool down last for 20 minutes minus the time of your metcon.  For example, if you did "Fran" and it took you 3 mins, your cool down should last for 17 more minutes.  If you did "Nancy" and it took you 12 minutes, your cool down would be 8 minutes.

General cool down - Bringing your heart rate back to normal gradually, allowing things to get flushed out properly.  Rowing, walking or the airdyne are good options. 
Specific cool down - Foam Roll AND Stretch the worked muscles and joints." 

- Ben Bergeron (Crossfit New England)

Be Not So Fearful

A.) Sprints

5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

B.) Squats

A. 5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.

B. 2x10 Front Squats

C.) Cleans

Five sets of: 3-Position Clean 

(one from the floor, then the mid-hang, then the high hang)

D.) Complete as many reps as possible in 7 minutes following the rep scheme below:

Thruster x 3 reps (100/65 lbs)

Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

E.) Rowing

Row 2000 Meters @ 75-80%

Closer to the edge

Today's mobility video:

Squatting with your feet turned out? 

- Kelly Starrett

A.) Snatch Complex

Power Snatch + Squat Snatch from blocks 

- Set up blocks so the bar starts at your knees. You can drop and reset between reps. Work up to a heavy, but not max set.

B.) Metcon 

3 Rounds for time of:

500m Row
21 Power Snatches, 115/80

C.) Skills 

Work on Deficit HSPU

D.) Squats 

Front Squats (5 x 5)

- Can do same weight across, or ascending. Athlete's choice.

E.) MetCon: EMOM x 15 minutes

Min 1: 5 Wall Balls (30/20) + 5 Power Cleans, 135/95
Min 2: 5 Wall Balls (30/20) + 5 T2B
Min 3: 5 Wall Balls (30/20) + Push Jerks, 135/95

- Repeat the sequence for 15 minutes.

Spring is in the air

A.) Three sets of:

7/5 Muscle-Ups (Sub C2B Pullups)
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 3 minutes

B.) Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)

C.) Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

D.) For max reps/meters:

4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups

You Shook Me All Night Long

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) EMOM x 16 minutes : Snatch

First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80

Focused practice.  Don't grip and rip - move better. Consistency.

B.) Work up to a heavy set of: Hang Squat Clean + Squat Clean + Jerk

Chad) 205
Mike)115

C.) Front Squat (5-3-1) Wendler Week 3, Cycle 2

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

Chad) 215 x 5, 240 x 3, 265 x 3

Mike) 135 x 5, 150 x 3, 165 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.

D.) MetCon: with a 10 minute running clock:

15-12-9 Power Snatch (115/80) T2B	Chad	Mike
	4:55 Rx	n/a

in the remaining time, AMRAP of:

MetCon: Burpee Box Jumps, 24/20	Chad	Mike
	50	n/a

Drip Sweat

A.) Warm-Up: 2 Rounds of,

250m Row

15 Russian Swings (70/53)

5 Bench Squat Jump

B.) Front Squat (3 x 3) Wendler Week 2, Cycle 2

70% +10lbs x 3
80% +10lbs x 3
90% +10lbs 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.

B.) EMOM for 12 Minutes: Clean

Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+

C.) Four Sets of,

Romanian Deadlift x 8 @ Final Clean weight from Part (B)

D.) Metcon (Time): 3 Rounds for time,

5 Push Press (115/75) 

10 OH Lunges (115/75) 

15 Back Squats (115/75) 

Winter Storm Warning

Article: Bulgarian Split Squats

by: Ben Bruno

Warm-up/ Mobility: 

Couch Stretch x 2 min each leg

-then-

Bench Squat Jump 5 x 3

- Rest 30s between

- Jump as high as you can, bringing your knees to your chest as you jump over bench

- Be fast and explosive, this should be a bounding exercise

A.) Front Squat (3 x 5) Wendler Week 1, Cycle 2

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

B.) Single Leg Work:

DB Bulgarian Split Squat (Goblet Squat Hold) - 4 x 6 

Note: In the back squat, the limiting factor is typically the lower back. In the front squat, it's the upper back. In the BSS, you essentially eliminate those limiting factors and are able to hone in more directly on the legs. Moreover, because you're not loading the spine as heavily, it doesn't take as long to recover, so you're able to do them with greater frequency, potentially leading to greater strength and size gains.

C.) Posterior Chain:

Romanian Deadlift 3 x 10 

D.) Conditioning: Rowing 

10 x 250m, :30 rest

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)

I must break you

Warm-Up: 2 rounds, not for time of:

200m Row
15 AbMat
15 Hip Extensions
10 Strict Pull-ups
10 Push-Ups
10 Reverse Lunge with Reach
10 PVC Pass Throughs
10 PVC Overhead Squats
15 Band Pull Aparts

A.) Front Squat (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 Front Squat 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.) Superset: Three sets of,

DB Step Up (Single Side Loaded) x 8 (each) *rest 30s*

Romanian Deadlift x 10 *rest 60s*

- I highly encourage using straps for the Romanian Deadlifts

C.) Superset: Three sets of,

Bulgarian Split Squat x 8 (each) *rest 30s*

Cable Wood Chopper x 10 (each) *rest 60s*

D.) Conditioning:

Treadmill Hill Sprints 8 x 30s 

- Rest 60 seconds between sprints

- Rest is to be performed at a walking pace, and start increasing speed 15s before your sprint starts

Double Ladder

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 10
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 8
Halting Power Snatch (Pause below knee and mid thigh) x 8
3- Second Snatch x 8

A.) 6 sets of: Snatch Complex 

(Rest as needed) 

Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch

B.) Front Squat 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 Front Squat 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.) EMOM for 10 Minutes: 

Squat Clean + Front Squat with 3 second hold in the bottom position

D.) Superset: 3 Sets of,

Hip Extension/Leg Curl x 12

Plank Hold x 60 seconds

-Rest 60 Seconds-

E.) MetCon: Double Ladder: 10-1, 1-10

Air Squat

Push-ups

- Complete in descending reps down to (1) Air Squat and (1) Push-up, then complete in ascending order back to (10) and (10).

_________________________________________________________

Announcements:

*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.*