Strength:
Squat Clean - 1RM
Met-Con:
"ELIZABETH"
21-15-9
135 lb Clean
Ring Dips
Rest 3 min
2 min AMRAP
95 lb Sumo Deadlift High Pull
Rest 2 min
For Max Time
Ab Plank - 1
Notes:
Strength: spend about 10 min working up to a 1 RM Squat Clean.
Met-Con: sets of 21-15-9 reps of each.
Ab Plank: After just a 2 min rest from the SDHP, do 1 Ab Plank for as long as you can. Longest time wins.
Monday, October 31, 2011
Friday, October 28, 2011
10/29/11 - MET-CON
Skill:
Butterfly Pull-ups
Met-Con:
5 Rounds for Time
Pull-ups - 10
50 lb KB/DB Farmer Carries - 200 ft
Burpees - 15
Rest 3 min
2 min AMRAP
DU
Assistance:
Reverse DB Flies - 3x12-15
Notes:
For a demo video of Farmer Carries, click on this link (http://www.crossfit.com/mt-archive2/007278.html) and watch the "Kevin Montoya on Today's WOD" video. Possible substitutes would be a 50 lb KB/DB Farmer Carry for 100 ft or 45 lb Plate OH walk for 100 ft.
You are invited to come do this workout at my house early Saturday morning - just give me a heads up tonight.
Butterfly Pull-ups
Met-Con:
5 Rounds for Time
Pull-ups - 10
50 lb KB/DB Farmer Carries - 200 ft
Burpees - 15
Rest 3 min
2 min AMRAP
DU
Assistance:
Reverse DB Flies - 3x12-15
Notes:
For a demo video of Farmer Carries, click on this link (http://www.crossfit.com/mt-archive2/007278.html) and watch the "Kevin Montoya on Today's WOD" video. Possible substitutes would be a 50 lb KB/DB Farmer Carry for 100 ft or 45 lb Plate OH walk for 100 ft.
You are invited to come do this workout at my house early Saturday morning - just give me a heads up tonight.
10/28/11 - SPRINTS & BOX JUMPS
Skill:
Box Jumps - High
Met-Cons:
10 Rounds
150 meter Hill Sprints
Rest 5 min
2 min AMRAP
24" Box Jumps
Rest 3 min
For Time
Toes 2 Bar - 30
Notes:
If you guys want to come over to my house to do the workout together, let me know and we can coordinate a time. There is a really good hill for Hill Sprints close to my house.
Box Jumps - High
Met-Cons:
10 Rounds
150 meter Hill Sprints
Rest 5 min
2 min AMRAP
24" Box Jumps
Rest 3 min
For Time
Toes 2 Bar - 30
Notes:
If you guys want to come over to my house to do the workout together, let me know and we can coordinate a time. There is a really good hill for Hill Sprints close to my house.
Thursday, October 27, 2011
10/27/11 - REST DAY
Don't just rest. Spend time today in recovery. Loosen up, stretch, massage, ice injuries, work on range of motion... And work on building/getting equipment (ie - medicine ball, jump rope, etc.).
Wednesday, October 26, 2011
10/26/11 - MET-CON
Skill:
Rope Climb
Met-Con:
10 Rounds for Time
10 ft Seated Rope Climb - 1
70% 1RM Deadlift - 3
Hand Release Push-ups - 15
Standing Broad Jump - 8
Rest 3 min
2 min AMRAP
Sit-ups
Notes:
Substitute the Rope Climb with 12 Commando Pull-ups
Rope Climb
Met-Con:
10 Rounds for Time
10 ft Seated Rope Climb - 1
70% 1RM Deadlift - 3
Hand Release Push-ups - 15
Standing Broad Jump - 8
Rest 3 min
2 min AMRAP
Sit-ups
Notes:
Substitute the Rope Climb with 12 Commando Pull-ups
Tuesday, October 25, 2011
10/25/11 - SPEED MET-CON
Skill:
Pistols
Met-Cons:
4 Rounds for Time
155 lb Front Squat - 10
Lateral Jumps - 20
DU - 50
Rest 5 min
For Time
20 lb Wall Ball - 50
1.25 mile Run (do immediately after Wall Ball - no rest)
Notes:
For the Lateral Jumps, stand next to your bench and jump over it sideways... This video is an example of a lateral jump (although we aren't doing the burpee): http://www.youtube.com/watch?v=MBThz19Jpd0
Time your Wall Ball and your run separately.
Make sure you start the run without resting after the Wall Ball. I'm scheduling rests in and between WOD's to train us to go harder during the WOD and I'm doing these runs to help us learn to start an exercise when we are out of breath.
Pistols
Met-Cons:
4 Rounds for Time
155 lb Front Squat - 10
Lateral Jumps - 20
DU - 50
Rest 5 min
For Time
20 lb Wall Ball - 50
1.25 mile Run (do immediately after Wall Ball - no rest)
Notes:
For the Lateral Jumps, stand next to your bench and jump over it sideways... This video is an example of a lateral jump (although we aren't doing the burpee): http://www.youtube.com/watch?v=MBThz19Jpd0
Time your Wall Ball and your run separately.
Make sure you start the run without resting after the Wall Ball. I'm scheduling rests in and between WOD's to train us to go harder during the WOD and I'm doing these runs to help us learn to start an exercise when we are out of breath.
Monday, October 24, 2011
10/24/11 - Alternate Strength Workout
Strength:
Close Grip Bench Press - 5x5
Met-Con:
8 min AMRAP Ladder
135 Power Clean
Chest to Bar Pull-up
Light Cardio:
1 mile Jog (immediately after met-con)
Notes:
For the ladder, increase your reps by 1 each set. Your sets will be 1 PC, 1 C2B; 2 PC, 2 C2B; 3 PC, 3 C2B, etc.
Close Grip Bench Press - 5x5
Met-Con:
8 min AMRAP Ladder
135 Power Clean
Chest to Bar Pull-up
Light Cardio:
1 mile Jog (immediately after met-con)
Notes:
For the ladder, increase your reps by 1 each set. Your sets will be 1 PC, 1 C2B; 2 PC, 2 C2B; 3 PC, 3 C2B, etc.
10/24/11 - STRENGTH
Strength:
Shoulder Press - 5x5
Met-Con:
8 min AMRAP Ladder
95 lb Thruster
50 lb KB Swing
(1 Thruster, 1 KB Swing; 2 Thrusters, 2 KB Swings; 3 Thrusters, 3 KB Swings, etc.)
Light Cardio:
1 mile jog - immediately after met-con (no rest)
Notes:
The Shoulder Press is a strength workout - 5RM.
Rest at least 5 min after Strength work.
The Met-Con is an 8 min AMRAP Ladder; meaning that you start with doing 1 rep of each, then 2 reps of each, then 3 reps of each, and so on. Your score will be the round you end at, plus additional reps you get. For example, if you complete the 7th round (which is sets of 7) and then 5 Thrusters, your score is 7 Rounds + 5 Thrusters...
Shoulder Press - 5x5
Met-Con:
8 min AMRAP Ladder
95 lb Thruster
50 lb KB Swing
(1 Thruster, 1 KB Swing; 2 Thrusters, 2 KB Swings; 3 Thrusters, 3 KB Swings, etc.)
Light Cardio:
1 mile jog - immediately after met-con (no rest)
Notes:
The Shoulder Press is a strength workout - 5RM.
Rest at least 5 min after Strength work.
The Met-Con is an 8 min AMRAP Ladder; meaning that you start with doing 1 rep of each, then 2 reps of each, then 3 reps of each, and so on. Your score will be the round you end at, plus additional reps you get. For example, if you complete the 7th round (which is sets of 7) and then 5 Thrusters, your score is 7 Rounds + 5 Thrusters...
10/22/11 - Saturday's Alternate Workout
5 Rounds for Time
135 lb Front Squat - 10
32" Box Jump - 5
Situp - 20
Rest 3 min
20 lb Wall Ball - 2 min AMRAP
Rest 3 min
DU - 1 min AMRAP
Rest 2 min
DU - 1 min AMRAP
Ab Plank - 1 min
Notes:
My shoulders needed some time to recover from all the muscle-ups and overhead work I did this week. So I did this workout instead of the original posted WOD.
135 lb Front Squat - 10
32" Box Jump - 5
Situp - 20
Rest 3 min
20 lb Wall Ball - 2 min AMRAP
Rest 3 min
DU - 1 min AMRAP
Rest 2 min
DU - 1 min AMRAP
Ab Plank - 1 min
Notes:
My shoulders needed some time to recover from all the muscle-ups and overhead work I did this week. So I did this workout instead of the original posted WOD.
Friday, October 21, 2011
10/22/11 - MET-CON
Skill Work:
Box Jumps & Muscle-ups
Met-Con:
6 Rounds for Time
135 lb Thruster - 3
Chest to Bar Pull-ups - 10
Sit-ups - 15
Assistance:
Weighted Bentover Row - 2x8-10
Upright Row - 2x12-15
Notes:
Focus on keeping the bar on your shoulders with your elbows up, like a front squat, when doing Thrusters. When you get to the press motion of the Thruster, flick the bar up with your shoulders and position your hands to do a press...
Box Jumps & Muscle-ups
Met-Con:
6 Rounds for Time
135 lb Thruster - 3
Chest to Bar Pull-ups - 10
Sit-ups - 15
Assistance:
Weighted Bentover Row - 2x8-10
Upright Row - 2x12-15
Notes:
Focus on keeping the bar on your shoulders with your elbows up, like a front squat, when doing Thrusters. When you get to the press motion of the Thruster, flick the bar up with your shoulders and position your hands to do a press...
10/21/11 - MET-CON
Skill Work:
Pistols
Met-Con:
For Time
Start - 560m Run
3 Rounds
10' L-Sit Rope Climb - 2
50 lb KB Swing - 15
95 lb OH Squat - 10
24" Box Jump - 10
End - 560m Run
Notes:
Start your met-con with a 560m Run; do 3 Rounds of Rope Climb, KB Swing, OH Squat, and Box Jump; and then end with another 560m Run (you only do the run twice). The runs count toward your time.
If you don't do this workout at my house and you don't have a rope, do 20 Commando Pull-ups each round in place of the rope climb. Here's a quick video demonstrating the Commando Pull-up: http://www.youtube.com/watch?v=GTBE1soP7To
Pistols
Met-Con:
For Time
Start - 560m Run
3 Rounds
10' L-Sit Rope Climb - 2
50 lb KB Swing - 15
95 lb OH Squat - 10
24" Box Jump - 10
End - 560m Run
Notes:
Start your met-con with a 560m Run; do 3 Rounds of Rope Climb, KB Swing, OH Squat, and Box Jump; and then end with another 560m Run (you only do the run twice). The runs count toward your time.
If you don't do this workout at my house and you don't have a rope, do 20 Commando Pull-ups each round in place of the rope climb. Here's a quick video demonstrating the Commando Pull-up: http://www.youtube.com/watch?v=GTBE1soP7To
Thursday, October 20, 2011
10/20/11 = REST DAY
If you feel up to it, do some light cardio and plyometrics. Also, do some recovery work and loosen up those tight muscles.
Wednesday, October 19, 2011
10/19/11 - 10 min AMRAP
Skill Development:
Muscle-Ups
Met-Con:
10 min AMRAP
95 lb Hang Squat Snatch - 5
Ring Dips - 15
DU - 30
Assistance:
JM Press - 2x6-8
Tricep Push-ups - 2x20-30
Notes:
Adjust the weight for the Hang Squat Snatch as needed. Here is a quick demo video of what a Hang Squat Snatch looks like: http://www.youtube.com/watch?v=WqGRUZ1E3CY
Muscle-Ups
Met-Con:
10 min AMRAP
95 lb Hang Squat Snatch - 5
Ring Dips - 15
DU - 30
Assistance:
JM Press - 2x6-8
Tricep Push-ups - 2x20-30
Notes:
Adjust the weight for the Hang Squat Snatch as needed. Here is a quick demo video of what a Hang Squat Snatch looks like: http://www.youtube.com/watch?v=WqGRUZ1E3CY
Tuesday, October 18, 2011
10/18/11 - RUN
Skill Development:
Pistols - 10 min
Met-Con:
For Time
2 mile Run - Sprint 30 seconds, Walk 10 seconds
Assistance:
Chest to Bar Pull-ups - 4x15
Reverse DB Flies - 2x15-20
Notes:
For the run, do 2 miles of sprinting for 30 seconds and then walking for 10 seconds. Repeat this interval until you complete a full 2 miles.
Pistols - 10 min
Met-Con:
For Time
2 mile Run - Sprint 30 seconds, Walk 10 seconds
Assistance:
Chest to Bar Pull-ups - 4x15
Reverse DB Flies - 2x15-20
Notes:
For the run, do 2 miles of sprinting for 30 seconds and then walking for 10 seconds. Repeat this interval until you complete a full 2 miles.
Monday, October 17, 2011
10/17/11 - DIANNE
Technique:
Snatch
Met-Con:
"DIANE"
21-15-9 for Time
225 lb Deadlift
HSPU
Assistance:
Toes to Bar - 3x15
Ab Plank - 1x 2 min
Notes:
Spend about 5-10 min working on your Snatch technique. Use light weight - this is part of the warm-up. Here are a few videos on Snatch technique - Part 1: http://www.vimeo.com/1306013; Part 2: http://www.vimeo.com/1306279
Snatch
Met-Con:
"DIANE"
21-15-9 for Time
225 lb Deadlift
HSPU
Assistance:
Toes to Bar - 3x15
Ab Plank - 1x 2 min
Notes:
Spend about 5-10 min working on your Snatch technique. Use light weight - this is part of the warm-up. Here are a few videos on Snatch technique - Part 1: http://www.vimeo.com/1306013; Part 2: http://www.vimeo.com/1306279
Friday, October 14, 2011
10/15/11 - 20 min AMRAP
Met-Con:
20 min AMRAP
Ring Dips - 10
20 lb Wall Ball - 15
50 lb KB Swing - 20
Assistance:
Tricep Pullovers - 2x12-15
DB Kickbacks - 2x15-20
Notes:
Here's a little demo video of the Tricep Pullovers: http://www.youtube.com/watch?v=yAL_qCoabDA
20 min AMRAP
Ring Dips - 10
20 lb Wall Ball - 15
50 lb KB Swing - 20
Assistance:
Tricep Pullovers - 2x12-15
DB Kickbacks - 2x15-20
Notes:
Here's a little demo video of the Tricep Pullovers: http://www.youtube.com/watch?v=yAL_qCoabDA
10/14/11 - SKILL AND MET-CON
Skill:
Muscle-ups - 15+ min
Met-Con:
3 Rounds for Time
95 lb OH Squat - 10
Chest to Bar Pull-ups - 20
Assistance:
1 Arm Inverted Row - 2x6-10
1.5 min Ab Planks - 2 sets
Muscle-ups - 15+ min
Met-Con:
3 Rounds for Time
95 lb OH Squat - 10
Chest to Bar Pull-ups - 20
Assistance:
1 Arm Inverted Row - 2x6-10
1.5 min Ab Planks - 2 sets
Thursday, October 13, 2011
Wednesday, October 12, 2011
10/12/11 - 7 Round Met-Con
Met-Con:
7 Rounds for Time
115 lb Push Press - 10
Toes to Bar - 10
24" Box Jump - 10
Assistance:
Sit-ups - 2x50
7 Rounds for Time
115 lb Push Press - 10
Toes to Bar - 10
24" Box Jump - 10
Assistance:
Sit-ups - 2x50
Tuesday, October 11, 2011
10/11/11 - DU's and Burpees
Met-Con 1:
Tabata DU's
The Tabata round is 20 sec of work followed by 10 sec of rest for 8 rounds. So you will do a total of 160 seconds of work and 80 seconds of rest.
The Tabata score is the least number of reps performed in any of the eight intervals. So if the least number of reps you got in a set was 30, then your score would be 30...
Met-Con 2:
For Time
Burpees - 100
Assistance:
Shoulder Press - 2x8-12
Upright Row - 2x12-15
Notes:
Rest for about 5 minutes at most between met-cons.
Tabata DU's
The Tabata round is 20 sec of work followed by 10 sec of rest for 8 rounds. So you will do a total of 160 seconds of work and 80 seconds of rest.
The Tabata score is the least number of reps performed in any of the eight intervals. So if the least number of reps you got in a set was 30, then your score would be 30...
Met-Con 2:
For Time
Burpees - 100
Assistance:
Shoulder Press - 2x8-12
Upright Row - 2x12-15
Notes:
Rest for about 5 minutes at most between met-cons.
Monday, October 10, 2011
10/10/11 - "CINDY"
Met-Con:
"CINDY"
20 min AMRAP
Pull-ups - 5
Push-ups - 10
Squats - 15
Assistance Work:
Inverted Row - 3x12-15
"CINDY"
20 min AMRAP
Pull-ups - 5
Push-ups - 10
Squats - 15
Assistance Work:
Inverted Row - 3x12-15
Friday, October 7, 2011
10/8/11 - UPPER BODY MET-CON
Strength:
Incline Bench Press - 5x5
Met-Con:
2 Rounds for Time
50 lb Double KB Push Press - 25
Burpees - 50
DU - 100
Assistance Work:
Wall Climbs - 2x8
OH Tricep Extension - 3x6-8
Perfect Tri Push-ups - 3xFailure (with 60 sec rests)
Notes:
50 lb Double KB Push Press - I recently bought another 50 lb KB. I will be doing the Push Press with both of the KB's, totalling 100 lbs. If you don't have 2 KB's, do 115 lb Push Press with the barbell.
Here's a demo video of the Double KB Push Press: http://www.youtube.com/watch?v=EACe_6s0pmg
Incline Bench Press - 5x5
Met-Con:
2 Rounds for Time
50 lb Double KB Push Press - 25
Burpees - 50
DU - 100
Assistance Work:
Wall Climbs - 2x8
OH Tricep Extension - 3x6-8
Perfect Tri Push-ups - 3xFailure (with 60 sec rests)
Notes:
50 lb Double KB Push Press - I recently bought another 50 lb KB. I will be doing the Push Press with both of the KB's, totalling 100 lbs. If you don't have 2 KB's, do 115 lb Push Press with the barbell.
Here's a demo video of the Double KB Push Press: http://www.youtube.com/watch?v=EACe_6s0pmg
10/7/11 - BACK ME DAY
ME Work:
Weighted Pull-ups - 1RM
Weighted Pull-ups RP - 3xFailure
Met-Con:
5 Rounds for Time
185 lb Bent Over Row - 10
75 lb Hang Squat Snatch - 10
24" Box Jumps - 10
Assistance:
Towel Pull-ups - 2x12-15
Double Bar/Close Grip Commando Pull-up - 1x15+
Toes to Ceiling - 3x10
Notes:
I am doing a Back ME day to give my legs and lower back a rest from heavy lifting.
Watch this video for the Towel Pull-ups (do the "switch, switch, switch" method): http://xercisefactor.com/view_video.php?viewkey=abcb736ab9a754ffb617
I recently bought a double bar handle that I will use for the assistance pull-ups. The substitute is the Commando Pull-up demonstrated in the video (switch sides each set): http://xercisefactor.com/view_video.php?viewkey=abcb736ab9a754ffb617
Weighted Pull-ups - 1RM
Weighted Pull-ups RP - 3xFailure
Met-Con:
5 Rounds for Time
185 lb Bent Over Row - 10
75 lb Hang Squat Snatch - 10
24" Box Jumps - 10
Assistance:
Towel Pull-ups - 2x12-15
Double Bar/Close Grip Commando Pull-up - 1x15+
Toes to Ceiling - 3x10
Notes:
I am doing a Back ME day to give my legs and lower back a rest from heavy lifting.
Watch this video for the Towel Pull-ups (do the "switch, switch, switch" method): http://xercisefactor.com/view_video.php?viewkey=abcb736ab9a754ffb617
I recently bought a double bar handle that I will use for the assistance pull-ups. The substitute is the Commando Pull-up demonstrated in the video (switch sides each set): http://xercisefactor.com/view_video.php?viewkey=abcb736ab9a754ffb617
Thursday, October 6, 2011
10/6/11 = REST DAY
Spend some time recovering. Stretch and loosen up your muscles - especially your hamstrings, lower back, and shoulders.
Wednesday, October 5, 2011
10/5/11 - ENDURANCE
For Time
Run - 500 meter
20 lb Wall Ball - 20
Run - 500 meter
DU - 100
Run - 500 meter
95 lb Sumo Deadlift High Pull - 20
Run - 1 mile
Run - 500 meter
20 lb Wall Ball - 20
Run - 500 meter
DU - 100
Run - 500 meter
95 lb Sumo Deadlift High Pull - 20
Run - 1 mile
Tuesday, October 4, 2011
10/4/11 - UPPER BODY ME DAY
Strength:
Shoulder Press - 3RM
Shoulder Press RP - 3xFailure
Met-Con:
4 Rounds for Time
Ring Push-ups - 15
95 lb JM Press - 15
115 lb Push Press - 15
Ab Plank - 1 min
Assistance:
Weighted Dips - 2x6-8
DB Front Raises - 2x12-15
Notes:
You can adjust the weight for the JM Press if you need to. Refer to the demo video on the Article page if you need a refresher.
Shoulder Press - 3RM
Shoulder Press RP - 3xFailure
Met-Con:
4 Rounds for Time
Ring Push-ups - 15
95 lb JM Press - 15
115 lb Push Press - 15
Ab Plank - 1 min
Assistance:
Weighted Dips - 2x6-8
DB Front Raises - 2x12-15
Notes:
You can adjust the weight for the JM Press if you need to. Refer to the demo video on the Article page if you need a refresher.
Monday, October 3, 2011
10/3/11 - LOWER BODY & BACK MET-CON
Skill:
Muscle-Up Progressions - 10 min
Met-Con:
5 Rounds for Time
80% (of 1RM) Back Squat - 5
50 lb KB Swing - 20
30" Box Jumps - 10
Assistance:
Inverted Rows - 3x15-20
DB Reverse Flies - 3x12-15
Notes:
For the Muscle-Ups, do some or all of the progressions explained in this video: http://www.youtube.com/watch?v=QjgCMuqNN1s. Work at your own pace, but spend at least 10 minutes working on it.
For the Back Squats, use 80% of your 1RM.
Muscle-Up Progressions - 10 min
Met-Con:
5 Rounds for Time
80% (of 1RM) Back Squat - 5
50 lb KB Swing - 20
30" Box Jumps - 10
Assistance:
Inverted Rows - 3x15-20
DB Reverse Flies - 3x12-15
Notes:
For the Muscle-Ups, do some or all of the progressions explained in this video: http://www.youtube.com/watch?v=QjgCMuqNN1s. Work at your own pace, but spend at least 10 minutes working on it.
For the Back Squats, use 80% of your 1RM.
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