Pump Juice

A.) Deadlift (3 x 3) Wendler Week 2, Cycle 2

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

B.) Bench 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.) Bench Press 3 x MAX reps (Descending weights)

- After your 3+ set, drop 15% and do MAX reps

ex. 3+ set was 235. Your 3 MAX sets would be 205 x max ,185 x max ,155 x max

D.) EMOM x 15 Minutes

Minute 1: 6 Strict Chin-Ups

Minute 2: Hip Extension/Leg Curl x 15

Minute 3: Ring Dips x 12

E.) Accumulate: (Extra Credit): Break up as needed

60 Hollow Rocks

100 AbMat Sit-Ups

60 Toes 2 Bar

Push it

Warm-Up: 

Blackburn (Y-W-T-I) 3 x 15s each

-then: 2 Rounds of

250m Row
15 Russian KB Swings (70/53)
Handstand Hold x 30s

A.) MetCon: EMOM for 20 Minutes

Even: 10 Push Press (115/75)
Odd: 12 KB Swings (53/35)

B.) AMRAP (Partners): 7 Minutes of,

Shuttle Run or Prowler/Plate Push

-Rest 1 minute-

1 Minute of Max Push-ups
1 Minute of Max Air Squats

C.) 3 Sets of,

Chinese Plank x 45s
- rest 30s
Hip Extension x 20 (BW)
- rest 60s

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

This moment, we own it.

Today's Article: It's not CrossFit's Fault

Warm-Up: 

Blackburns (Y-W-T-I) 3 sets of 15 sec. hold each position

-Video Demo at 3:35-

A.) Three Sets, not for time of:

Double Unders x 50
Handstand Hold x 30 Seconds
Toes 2 Bar x 12

B.) (AMRAP) As many rounds as possible in 8 minutes of,

5 SDHP (70/53)
5 Push-Ups

C.) EMOM for 30 Minutes,

Minute 1: 15 Calorie Row

Minute 2: 12 Alternating DB Snatches (65/45)

Minute 3: 15 Abmat Sit-Ups

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

Bent-Over Barbell Row x 8 reps
Rest 60 seconds
Chin-Up x 6 reps
Rest 60 seconds
Weighted Hip Extensions x 8 reps
Rest 60 seconds

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

Be Balanced

A.) Deadlift (10-10-8-6-4)
(Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B.) MetCon: 5 rounds for time of,

10 Power Cleans (135/95)
10 Burpees

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

Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Band Pull Apart's x 12 reps
Rest 30 seconds
Weighted Back/Hip Extension x 12 reps
Rest 60 seconds

___________________________________________________________

*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.*

Prove your fitness

Jason Sell of Steel Fitness Riverport.

Today's Article: Loosen Up! Say NO to Tight Ankles

A.) Deadlift (10-10-10-8-6)
Rest 2-3 minutes between sets.

50% x 10
60% x 10
65% x 10
75% x 8
80% x 6

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

B.) MetCon: Three rounds for time of:

75 Double Unders
50 Air Squats
25 Cals on Rower 

C.) Three Giant sets, not for time, of:

Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds

Med Ball Slams x 20

Rest 45 seconds
______________________________________________________
*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.*

I pick things up, and I put them down.

Strength: Deadlift

(Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%

-If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator.

Accessory Work: Three sets, not for time, of:

What is Tempo Training?

Banded Good Mornings x 8 reps @ 30X1
-Rest 45 seconds
Supine Ring/TRX Row x 8 reps @ 2111
-Rest 45 seconds
Weighted Hip Extensions x 8 reps @ 2012
-Rest 45 seconds

Core: Three Sets, not for time, of:

Barbell Rollouts x 10

- Rest 45 seconds

Med Ball Slams x 20 (20/14)

- Rest 45 seconds