Off Season: Day 53

A.)  3 rounds of “Lynne”

A: Bodyweight Bench Press, Max Reps

B: Max Pull-ups, Max Reps - If you can do over 50 kipping pull ups, these should be done as strict pull ups.

Move directly from movement A to movement B.  Rest as needed after movement B.

B.)  Overhead Strength

A: 3×8 Strict Press, across
B: 3×5 Push Press, across

C.) Four sets of, 

Band Pull-aparts x 12 - demo vid.

D.) Four sets of,   

Dumbbell Shrugs x 8-10 (Shrug up and back, not up and forward.)

Off Season: Day 40

Warm-Up:

A.) Row

250m Row
– 30 sec rest –
500m Row
– 45 sec rest –
750m Row
– 1 min rest –
1000m Row

Strength:

B.) Strict Press

5×1 across

C.) Weighted Chin-up

5×3 across

Conditioning:

D.) MetCon: For Time,

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65) *No rack*

Strict Pull-up 

Core:

E.) Three rounds, not for time of:

Barbell Rollouts x 10

Strict T2B x 10

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 17

A.) Four sets of: Power Clean x 2.2.2 @ 70-75% of 1-RM Clean

(rest 10 seconds between doubles)
Rest as needed between sets

B.) Four sets of: Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets

C.) Complete as many reps and rounds as possible in 6 minutes of:

275/185 lb Deadlift x 6 reps

30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps

(use Games standards on the box jumps – open hip at top with feet on the box)

Rest exactly 4 minutes, and then…

D.) Complete as many rounds and reps as possible in 6 minutes of:

10 GHD Sit-Ups

10 Walking Lunges with 55/35 lbs per hand

Off Season: Day 15

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.) Back Squat @ 30X0 (5-3-1-3-3-2-7-7-7-7)

*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

B.) Every minute, on the minute, for 20 minutes:

Snatch x 1 rep @ 85-90%

C.) For 30 minutes, rotate through the following 3 stations on the minute:

Minute 1: Calorie Row (15/12)

Minute 2: Power Clean (165/115) x 5 reps
Minute 3: Chest-to-Bar Pull-Ups x 6-10 reps

You’ll hit each of these stations 10 times.

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 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)

Up In The Air

A.) "Sherwood Special"

2 RFT:

400m Run
40 Thrusters (75/55)

B.) Partner MetCon:

5 RFT: (2 athletes per team.  One works while the other rests.)

6 Squat Cleans (165/110)
12 HSPU
15 Burpees
18 Pull-ups

Must complete all prescribed reps before switching.  For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the HSPU and completes all 12 reps, followed by the second athletes. This work/rest sequence continues till the end of the round.  Complete 5 rounds total.

14.2 Redux

Jesse paced it out and killed this workout on Saturday.

1. Check your grip: I would use something other than the width if you pull up grip just to help conserve. So if your comfy OH grip is your jerk grip and the width of pull up grip is the same, then maybe widen OH grip slightly.


2. No hook grip, this will create unnecessary tension and hinder position.


3. No wrist wraps! Do you really need them for this weight? The more narrow grip will help with this as well, so if at all possible, go without. They as well will cause unnecessary tension and/or hinder position.


4. If you struggle with mobility at all, use your Oly shoes. In either case, that little bit may allow you to go slightly more narrow more comfortably and make all the difference.


5. Keep your head UP! I see so many people look down or poke their neck forward, this as well causes unnecessary tension and hinders position(drags you forward.)


6. Check all the great tips out there on C2B's!


7. HAVE FUN!.......most importantly:)

-Chad Vaughn

A.) Focused Mobility Work…

Mobility Doc: John Giacalone Mobility warm-up

Please see the link above for mobility for 14.2.

Lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

B.) Warm-up:

Row 500 Meters @ 75-80%
Row 500 Meters @ 80-85%
Row 500 Meters @ 90-95%
Row 500 Meters @ 80-85%

and then….

6 Overhead Squats (95/65 lbs)
6 Chest-to-Bar Pull-Ups
4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
2 Overhead Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups

-REST AS NEEDED-

C.) CrossFit Games Open Event 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:

10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

Open Workout 14.2

"Loving 14.2! Remember, just because it says OH squat doesn't mean you have to use your snatch grip! If you have the mobility, go with more narrow, ideally your regular jerk grip for this WOD, you'll be stronger and conserve more energy and shoulder vs snatch grip. Anything more narrow than snatch will help but test yourself beforehand and see where you're at. If the ideal jerk grip is something you're capable of but it's really forced, then you'll need to widen a little and give yourself extra room as that forcing will suck your energy as well."

1. Check your grip-to add to the above I would use something other than the width if you pull up grip just to help conserve. So if your comfy OH grip is your jerk grip and the width of pull up grip is the same, then maybe widen OH grip slightly.


2. No hook grip, this will create unnecessary tension and hinder position.


3. No wrist wraps! Do you really need them for this weight? The more narrow grip will help with this as well, so if at all possible, go without. They as well will cause unnecessary tension and/or hinder position.


4. If you struggle with mobility at all, use your Oly shoes. In either case, that little bit may allow you to go slightly more narrow more comfortably and make all the difference.


5. Keep your head UP! I see so many people look down or poke their neck forward, this as well causes unnecessary tension and hinders position(drags you forward.)


6. Check all the great tips out there on C2B's!


7. HAVE FUN!.......most importantly:)

-Chad Vaughn

A.) Focused Mobility Work…

Mobility Doc: John Giacalone Mobility warm-up

Please see the link above for mobility for 14.2.

Lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

B.) Warm-up:

Row 500 Meters @ 75-80%
Row 500 Meters @ 80-85%
Row 500 Meters @ 90-95%
Row 500 Meters @ 80-85%

and then….

6 Overhead Squats (95/65 lbs)
6 Chest-to-Bar Pull-Ups
4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
2 Overhead Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups

-REST AS NEEDED-

C.) CrossFit Games Open Event 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:002 rounds of:

10 Overhead Squats (95/65 lbs)
10 Chest-to-Bar Pull-Ups

From 3:00-6:00
2 rounds of:
12 Overhead Squats (95/65 lbs)
12 Chest-to-Bar Pull-Ups

From 6:00-9:00
2 rounds of:
14 Overhead Squats (95/65 lbs)
14 Chest-to-Bar Pull-Ups

Etc., following same pattern until you fail to complete both rounds within the 3-minute period.

Don't talk about it, be about it.

A.) Every minute, on the minute, for 6 minutes, complete:

5 Cleans (165/105 lbs)

Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.

B.) Three sets for max reps of:

60 seconds of Shoulder to Overhead (165/105 lbs)
Rest 2 minutes

Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.

C.)  EMOM x 10 Minute:

Odd:  7 Push Press from rack (You choose weight) + 7 Box Jumps (24/20)

Even: 7 TTB + 7 Burpees to bar

-Rest 5 Minutes-

D.) Complete as many rounds and reps as possible in 5 minutes of:

10 Pull-Ups

10 Ring Dips

Eye of the Tiger

A.) Deadlift complex x 8, climbing

One full rep consists of:
3 Pulls to Knees
2 Pulls to Mid-Thigh
1 Full Deadlift

Chad) 365

Mike) 255

B.) MetCon: AMRAP x 7 minutes of,

Wall Balls (20/14)

every minute on the minute, stop where you are and complete 5 deadlifts (225/155)

Chad) 112 Rx

Mike) 78 (165 DL)

C.) For Time:

1000m Row

30 Hang Power Cleans (135/95)

30 Pull-Ups

Chad) 7:29 Rx

Mike) 10:22 (95)

D.) Extra Credit: AMRAP x 10 Minutes (Partner)

Partner 1: 15 GHD (Pace)

Partner 2: Airdyne

It's up to you, New York, New York

"Gallant" 

For time:

Run 1 mile with a 20 pound medicine ball

60 Burpee pull-ups

Run 800 meters with a 20 pound medicine ball

30 Burpee pull-ups

Run 400 meters with a 20 pound medicine ball

15 Burpee pull-ups

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

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 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.*