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I know this may be a “boring” WOD but it’s a test and it’s just got to be done. For those athletes testing their max squat tomorrow you will do this on Saturday. You are still expected to come in today and work on mobility and get yourself ready to go tomorrow.
Conditioning 2km row for time
*The goal is to crush this. The last few weeks we have had rowing in the middle of the WOD. Today I want you to set a new PR on your 2km row as you are doing it fresh and not under fatigue from previous movements.
Finisher (2minutes after finishing your row) 3 minute ME double unders |
Archive for July, 2013
Thursday the 1st August 2013
Wednesday, July 31st, 2013Wednesday the 31st July 2013
Tuesday, July 30th, 2013|
Conditioning 20 thrusters 40/30kg 400m run 20 thrusters 400m run 20 thrusters 400m run |
HAHA.. For those who don't know the guy on the bottom is Lucas Parker and he won the clean and jerk lader with 161kg…
Tuesday the 30th July 2013
Monday, July 29th, 2013|
Conditioning 5 rounds for time of: 20 KBS 32/24kg 15 box jumps 24/20”
Additional Work Clean and jerk 1rm |
Incase you haven't seen here are your podium finishers for the 2013 CrossFit games….
Monday the 29th July 2013
Sunday, July 28th, 2013|
Attention: Those athletes who have completed smolov well done. It has been a tough cycle and now we need to back of a bit. You will follow the programming up until Wednesday then you will rest on Thursday and Friday. This will ensure you are ready to test for a new 1rm on Saturday. If you are unable to come in on Saturday or would rather do it on Friday then you are welcome to do so. If you are testing on Friday do the 1rm before the conditioning. If you are testing on Saturday do Fridays workout after maxing out. You must still show up on Thursday and Friday to get in some skill work, active recovery work and mobility. You will not do it at home and you don’t want to let the cob webs build up.
Now to those who aren’t doing smolov. You guys have been awesome as well. I have seen everyone (who shows up) progress in leaps and bounds. You should all be very proud of what you have done.
All in all I’m a very proud coach. Thanks crew
Strength Back Squat 3×5 *Heavier then last time (those athletes who have done smolov do not do this today)
Conditioning 12minute AMRAP of: 12 pull ups 9 hang power snatch 40/30kg
Additional Work Snatch 1rm |
Saturday the 27th July 2013
Friday, July 26th, 2013Open box at 10am
Catch up wods or additional work
additional work
Smolov week 3 day 4 (last session)
6×3 @ 92.5%
1rm snatch
1rm clean and jerk
Catch up wod on one you missed during the week
funny read.
CrossFitters dating guide
Friday the 26th July 2013
Thursday, July 25th, 2013|
Conditioning 21-15-9 Strict pull ups Ring dips Box jumps 30/24”
Optional Finisher Additional Work Smolov week 3 day 3 5×5 @ 87.5%
*Heavier then last time |
More event announcments plus some new equipment..
I want the Pig
I want the Pig
Thursday the 25th July 2013
Wednesday, July 24th, 2013|
Those athletes doing smolov please come in and do mobility work today. Do this WOD on Saturday. Also Thursdays have been very quite, please lets try to pick up the attendance.
Conditioning 50 KBS 24/16kg 1km Row 50 KBS 24/16kg |
http://www.youtube.com/watch?v=aKyhGcnmzyY
Wednesday the 24th July 2013
Tuesday, July 23rd, 2013|
Strength Deadlift 5rm *Heavier then last week by 2.5-5kg
Conditioning 3 rounds for time of: 15 thrusters 50/35kg 15 toes 2 bar 15 burpees
Additional Work 1- Smolov week 3 day 2 4×7 @ 82.5% |
CrossFit Games guide… Also now add Wednesday for the pool/bar muscle up WOD and half marathon row plus 2000m row. Love the CrossFit games…..
For more info check out http://games.crossfit.com
Tuesday the 23rd July 2013
Monday, July 22nd, 2013
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Weightlifting 1rm Power clean
Conditioning EMOM for 10 minutes 3 power cleans @ 80% of max 30 double unders
Additional Work Pendlay row 3×5 *Heavier then last time |
Monday the 22nd July 2013
Sunday, July 21st, 2013|
Strength Back squat 3×5 *Heavier then last week
Conditioning 15minute AMRAP of: 3 snatches 60/40kg 3 pull ups 6 snatches 60/40kg 6 pull ups 9 snatches 60/40kg 9 pull ups etc Keep going up in 3s through out this workout. Score will be the total amount of reps completed. Also these are SNATCHES not power snatches. If you are unable to snatch you can power snatch into an ohs.
Additional Work This will be the last week of what has been a brutal squatting cycle. Next week we will deload and then test on the Friday.
Smolov week 3 day 1 (instead of 3×5) 3×9 @ 77.5% |
Some ideas that may help releive some back tightness you may get…
Saturday the 20th July 2013
Friday, July 19th, 2013Open box 10am
Come in and do something you missed during the week
Additional Work
Smolov week 2 day 4
6×3 @ 90%
Then hit some weightlifting
Max snatch for day
Max clean and jerk for day
Then Thursday conditioning work
Friday the 19th July 2013
Thursday, July 18th, 2013|
Conditioning 12 minute AMRAP of: 5 muscle ups 50 double unders
Option B 5 c2b pull ups 5 ring dips 50 double unders (scale as needed still)
Rest 5 minutes MAX
3minute AMRAP of: Power clean and jerks 60/40kg
*If you can do Grace in under 3 minutes upscale to 70/50kg
Additional Work Option A Smolov Week 2 day 3 5×5 @ 85%
Option B (those not doing smolov but wanting to squat more) Squat 3×5 *Add 2.5kg from Monday |
Thursday the 18th July 2013
Wednesday, July 17th, 2013|
Conditioning 50 OH plate lunge 20/15kg 1000m Row 50 OH plate lunge 20/15kg |
This makes me sad…. I'll be wishing him a speedy recovery and he will win the games next year. Has not had a good run but will be back better then before
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Wednesday the 17th July 2013
Tuesday, July 16th, 2013|
Strength (Those squatting do that instead of DL) 1- Deadlift 5rm *Add 2.5-5kg from last week
2A 3×5 Pendlay Rows -heavier then last week 2B- 3×5 Push Press -heavier then last week
Midline 3x 2minute plank holds rest 1minute between efforts
Additional Work Smolov Week 2 day 2 (instead of DL) 4×7 @ 80%
12minute to find a 3rm power clean & push jerk (T&G)
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What do you think?
Tuesday the 16th of July 2013
Monday, July 15th, 2013
?Monday the 15th July 2013
Sunday, July 14th, 2013|
UPDATED DUE TO WET FLOORS SORRY FOR THE CHANGE OF PLAN Strength Back squats 3×5 *Add 2.5kg from last week
Conditioning 20min AMRAP of: 5 c2b pull ups 10 burpees 15 wall balls 9/7kg
Additional Work Smolov week 2 day 1 (instead of 3×5) 3×9 @ 75%
Extra snatching later in the week… |
Love Mikko, he's so cool
Saturday the 13th July 2013
Friday, July 12th, 2013|
Open BOX 10am Come in and do a catch up WOD or if you are doing Smolov please do the following:
Additional Work Smolov week 1 day 4 6×3 @ 85%
15minute to find a 1rm Snatch 15minutes to find a 1rm Clean and jerk
Conditioning work geared to your weakness. Talk to a coach. (This is aimed at those athletes wanting to compete) |
Trolling AGAIN…. Love this stuff….
Friday the 12th July 2013
Thursday, July 11th, 2013For those athltes who are doing Smolov I ask that you get in tomorrow for open box to get your squats done. We will also have some extra additional work that can be done.
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Conditioning (everyone) Part A- 21-15-9 of: HSPU Strict Pull ups *Scale HSPU with strict KB press or BB press (heavy as possible) and pull ups with band
Rest around 3-5min between A and B
Part B- 3minute AMRAP of: Power snatch 60/40kg *If you can do Isabel in 3min or less upscale to 70/50kg
Additional Work (try get squats done first today) Option A- Smolov week 1 day 3 Back squat 5×5 @ 80%
Option B- Back squat 3×5 *2.5kg heavier then Monday
Then mobilise like a BOSS |
Thursday the 11th July 2013
Wednesday, July 10th, 2013|
Those athletes doing smolov you will not do the daily WOD. Use today as either a catch up on the additional work you have missed during the week or if you completed everything so far come in and work on mobility. Don’t just stay at home because you have done all the work. I promise you’ll need the mobility work and possibly some skill work.
Conditioning Tabata row for max calories Rest 2minutes
Tabata shuttle sprints (10m up, 10m back)
Rest 2minutes
Tabata Jumping lunges for total reps
*score is total cals/total shuttles/total lunges. Every 10m shuttle = 1rep |
WOW.. Don't even talk about his no reps because I'm sure if he has to he could lock out easily.. He's better then everyone so he wins
Wednesday the 10th July 2013
Tuesday, July 9th, 2013
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Strength (not for those doing smolov. You will squat here instead) Deadlift 5rm *Start around 75% of you new max and add 2.5-5kg each week
Conditioning (Everyone) 3 rounds for total time of: 20 wall balls 9/7kg 10 power clean 70/50kg (T&G as much as possible. Don’t just get lazy and drop it) Rest 60 seconds
Additional Work Smolov week 1 day 2 (do this instead of DL 5RM) 4×7 @ 75%
12 minutes to find 3rm Power snatch *Try to get in at least 3-5 heavy sets |
Pretty much sums it up really… Make a few tweeks depending on how much how hard you are training. I personally eat rice, potatos, sweet potatos etc. I also train for 1.5-2 hours a day 5 days a week. Eat carbs according to your training needs. If you rest eat meat and veggies if you train add in some carbs.
If you would like to orgainse a catch up to talk about nutrition geared to your goals whether that be performance, fat loss, muscle gain etc please just ask 🙂