Day 5

A. Warm-up

10 min easy rowing 30 sec easy/30 sec 80%; + mobility as needed

B. Three sets, not for time of:

Wall Facing Handstand Hold x 40 sec

Sotts Press x 6 reps (2 sec hold at the top)

Heaving Snatch Balance: x 5, light, for technique

C. Strength

E2MOM x 14 Minutes (7 sets),

Hang Squat Snatch + Squat Snatch

Set 1: 50%

Set 2: 60%

Set 3: 70%

Set 4: 80%

Set 5: 85%

Set 6: 85%

Set 7: 85%

D. Strength Superset 

Four sets of,

Snatch High Pull x 4 reps @95% of 1RM Snatch
Strict Press x 3 reps, climbing

rest 60s

E. MetCon (EMOM) x 21 Minutes 

Minute 1: 15 Wall Balls (20/14)

Minute 2: 10 Box Jump (30/24)

Minute 3: Row 170m

F. Core Work

Two sets of,

Push-up position plank x 90 sec

Side Plank Rotations x 12 (each side)

Day 134 (Recovery Day)

A. MetCon

"Rowing Annie"

50 Calorie Row
50 AbMat Sit-ups
40 Calorie Row
40 AbMat Sit-ups
30 Calorie Row
30 AbMat Sit-ups
20 Calorie Row
20 AbMat Sit-ups
10 Calorie Row
10 AbMat Sit-ups

Day 36

A. Deadlift

Deficit Deadlifts (Work up to a 3RM) 

– Stand on 45# plates (maybe 45 +25 if you are short). These can be done as sumo or traditional pulls.

B. Squat

Olympic Pause Squats (3 x 6) 

– Use high bar rack position and pause for 2 seconds in the hole of each squat

C. Accessory Work

Banded Good Morning 3 x 15

D. MetCon (Time)

Double “Annie”

100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat Sit-ups

E. Recovery Row

7 mins of easy rowing

Day 130

A.) Five sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 90 seconds
Weighted Chin-Ups x 4-6 reps @ 21X0
Rest 90 seconds

B.) Bench Press (5-3-1-3-3-2-8-8)

(Rest exactly 2 minutes between sets.)

*Set 1 – 5 reps @ 60%

*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 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%

C.) Two sets for max reps of:

4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups

Rest 4 minutes

Day 107 (Active Recovery)

GCMC: Fight To Live Well

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. 

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

* Swim (this is our first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy, find a nice easy slope and go for a walk outdoors)

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Off Season: Day 77 (Active Recovery)

GCMC: Fight To Live Well 

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join in on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Active Recovery: No Time element

3 Rounds of:

50 Calorie Row

30 Lunges

30 Push-Ups

30 Abmats

30 Air Squats

B.) Mobility

Super Groin

Hamstrings

Pigeon Stretch

Shoulders

Off Season: Day 58 (Active Recovery)

A.)  Rowing

For time:

50m Sled drag (135/70), out and back

100m Row       

50m Sled drag (135/70), out and back

200m Row
50m Sled drag (135/70), out and back

300m Row
50m Sled drag (135/70), out and back

400m Row
50m Sled drag (135/70), out and back

500m Row
50m Sled drag (135/70), out and back

600m Row
50m Sled drag (135/70), out and back

700m Row
50m Sled drag (135/70), out and back

800m Row
50m Sled drag (135/70), out and back

900m Row
50m Sled drag (135/70), out and back

1000m Row

No sled? Do a lighter DB or KB Farmers Carry. This isn't meant to be grueling, just get outside and work up a good sweat.

B.) AirDyne for 10 minutes at recovery pace.

C.) Mobility:

1. Posterior hip mobilization 

On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, or whenever you are in hip flexion. 

2. Shoulder extension, external rotation 

Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints.

3. Anterior hip mobilization 

Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers. 

4. Ankle dorsiflexion 

Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy. 

5. 10-minute deep-squat test 

Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips. 

6. Couch stretch 

Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

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 24

Today's Read:
Muscle-Ups: To false grip or not?

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Skill work:

4×8 false grip pull-ups while in hollow position- rest 60 seconds. 

Use a band for assistance if needed. Pulls should be explosive.

B.) MetCon:

Get outside and drag a sled for 30-45 minutes.

C.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.

Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.

Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Off Season: Day 13 (Testing Week, Day 4)

A.) For time:

20 Deadlifts (315/215 lbs)

30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (70/53)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (70/53)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)

*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.

B.) Mobility and easy stretching.

Off Season: Day 11 (Recovery)

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Row 

7 Rounds:

600m Row

90s rest*

*During rest, do 12 GHD Sit-ups*

B.) Skill

Work on muscle-up progressions
Efficiency Tips: Muscle-Ups (Chris Spealler)

C.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Off Season: Day 4

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Every Minute, on the minute for 24 minutes:

Min 1: 15 Cal Row
Min 2: 15 Cal Airdyne
Min 3: 50 Double-Unders

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Open Workout 14.5

Mobility for 14.5

by: John Ciacalone (GCMC)

Open 14.5: Breakdown and Tips

by: Brian MacKenzie (Athlete Cell, CrossFit Endurance)

14.5 Tips

by: Dan Tyminski (Crossfit Lindy)

14.5 Tips

by: Chris Harris (Move Fast, Lift Heavy)

14.5 Movement Standards

by: CrossFit HQ

Coaching Roundtable: 14.5
by: Tabata Times

A.) Warm-Up:

Row 500 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 250 Meters @ 70-75%
Row 250 Meters @ 90-95%
Row 500 Meters @ 70-75%

and then….

6 Thrusters (95/65 lbs)
6 Bar-Facing Burpees
4 Thrusters (95/65 lbs)
4 Bar-Facing Burps
2 Thrusters (95/65 lbs)
2 Bar-Facing Burpees

B.) CrossFit Games Open Workout 14.5

Complete rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:

Thrusters (95/65)
Bar-Facing Burpees

Note: Remember, 2 foot jump over!!!. If you do not JUMP over with 2 feet
Then it is a “NO-REP”.

C.) Celebrate…you just finished the 2014 Open!
(Unless, of course, you’re doing this one again on Sunday or Monday.)

Recovery Day.

Great Resource:

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. 

A.) Metcon (AMRAP – Rounds)

As many rounds as possible in 45 minutes of,

250 m Row
Rest (1:1)

B.) Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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%

Be Agile.

A.) Sprints:

6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

B.) Pulls:

       1.) 6 x Super Squat Complex:  1 Good Morning + 2 Back Squats
       2.) 100 Hip Extensions, not for time.

C.) Benchmark: 20 (RM) Bench Press

- If you are not sure of what weight to use, a good estimate is roughly 60% of your 1RM.

D.) Partner WOD: Each teammate completes 3 sets of:

3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower

Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three (3) rounds the team has finished their first set. Repeat this sequence two (2) more times for a total of three (3) sets. 

Open Workout 14.3

Note: I have been following CrossFit Invictus' prep for our open workouts. I feel like they are designed perfectly to get you ready for the task ahead. You DO NOT want to go into this workout cold. Get a good sweat going and make sure YOU feel loose and ready.

Prominent Links:

Barbell Shrugged: Open Prep for 14.3

Tabata Times: Coaching Roundtable CrossFit Open 14.3

Katie Hogan: Advice for 14.3

A.) Warm-Up:

Row 1000 Meters @ 55-65%

and then…

Dynamic Range of Motion Warm-Up

John Giacalone (GCMC) 14.3 Warm-Up (Link)

and then….

Build quickly to a (275/185 lb) Deadlift x 1-3 reps

and then…

Row 500 Meters @ 65-70%
Row 100 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 150 Meters @ 95+%
Row 200 Meters @ 55-65%
Row 200 Meters @ 95+%
Row 200 Meters @ 55-65%

and then…

Build quickly to a (315/205 lb) Deadlift x 1-3 reps

B.) Every minute, on the minute:

Minute 1 – 2 Deadlifts (135/95 lbs) + 4 Box Jumps (24″/20″)

Minute 2 – 2 Deadlifts (185/135 lbs) + 4 Box Jumps (24″/20″)
Minute 3 – 2 Deadlifts (225/155 lbs) + 4 Box Jumps (24″/20″)
Minute 4 – 2 Deadlifts (275/185 lbs) + 4 Box Jumps (24″/20″)

Use this as practice on timing and rhythm of both movements, and for practice with transitions. Ensure that your equipment layout is perfect and familiar to you.

C.) CrossFit Games Open Event 14.3

As many reps as possible in 8 minutes of:

10 Deadlifts (135/95 lbs)

15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps (24″/20″)
20 Deadlifts (225/155 lbs)
15 Box Jumps (24″/20″)
25 Deadlifts (275/185 lbs)
15 Box Jumps (24″/20″)
30 Deadlifts (315/205 lbs)
15 Box Jumps (24″/20″)
35 Deadlifts (365/225 lbs)
15 Box Jumps (24″/20″)

D.) 10-15 minutes of Recovery Pace AirDyne