No Excuses

We have been program jumping for a little while now. Although we have seen great success even though everyone says not to, I plan on following along with CompetitorsWOD for the next month and seeing how we progress. Ben Bergeron is one of the best coaches out there. 

I may throw in some extra work that I feel we need, but his programming will be the basis of what we do for the next month. Feel free to follow along with us.

Article:
How NOT to RDL

by: Mike Robertson

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.) Snatch: Work up to today's heavy 3-position Snatch

Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

B.) Clean : EMOM x 12: Wave Ladder of 1 Squat Clean + Split Jerk.

(Stick and hold the overhead position in the split jerk, and the overhead position with feet together, for as longer than necessary.)

Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%

C.) Gymnastic Benchmark: Max Strict T2B 

- no kipping

D.) MetCon: For time,

200-150-100-50 Double Unders
100-75-50-25 Air Squats  

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).

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

Drifting snow

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 

Strength: 5 sets of: Snatch Complex 

Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch 

MetCon: EMOM for eight sets: 

(total of 32 minutes):

(If you don’t have strict HSPU, perform a strict substitution – like Dumbbell Press)

45 seconds of Rowing (for max meters)

Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of Box Jump-Overs (24/20)
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

I will.

Happy New Year!

Tips for Successful Goal Setting and Achievement - Crossfit Invictus

Warm-Up: 2 Rounds not for time of: 

200m Row
15 GHD
15 Hip Extensions
10 Strict Pull ups
10 Push-ups or Strict Ring Dips
10 Alt. Reverse Lunge Reach (Samson)
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts 

Strength: EMOM for 8 minutes:

Front Squat x 2 reps @ 75-80% 

Strength: Five sets of: 3-Position Clean @ 70-80%

- High hang, mid-thigh, 2″ below the knee)
- Rest as needed

MetCon: Four sets for max reps of:

30 seconds of Power Cleans @ 60% of 1-RM Clean
-Rest 90 seconds-

Active Shoulders.

Warm-Up: 

Wil Fleming's 3 Phase Olympic Lifting Warm-Up

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Strength: Work to today's (1RM) Snatch. 

Then, drop 30 lbs (or so) off your last make, for 3 sets of 2.

Strength: Work to today's (1RM) Clean & Jerk.

Then, drop 30 lbs (or so) off last make for 3 sets of 2.

MetCon: EMOM 10 minutes:

Top of the minute: 7 hand-release push-ups (feet on 45 lbs plate)
Every :30 mark: 5 chin-ups, short iso-hold at the top position

Deload Week.

Great Article: Squat Stance & the Olympic Lifts: Catalyst Athletics

Warm-up: 3 Rounds, Not for time of:

OH Squat Hold (Bar) x 25 seconds
Toes 2 Bar x 10-12
Double Unders x 40-50

Strength: EMOM for 8 Minutes: Snatch x 2

(all sets should be performed between 80-90% of 1-RM snatch)

Strength: Snatch Grip Deadlift 

(100% x 5, 105% x 5 x 2)

Strength: Front Squat (5-5-5)

(Wendler Week 4: Deload week)

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: 10-9-8-7-6-5-4-3-2-1

Push Jerk (135/95)
Box Jump (30/24)