Tuesday, January 31, 2012

Terça Task 3

Pre:
Burgener Warm-Up
Hip MWOD
10 Headstand Push-Up Reverse Hypers (Broken)

WOD:
For Time...
100 Sumo Deadlift High Pull @50 lbs
10-9-8-7....1
Squat Snatch 50lbs
Hollow Body Tucks (Supine)

Post:
Barbell Heel Chord Mash
Foam Roll

Matt B: 13:36

A Squat Snatch is a advanced exercise...req. a awesome Ovhd squat and powerful clean.  Master technique and practice w/ really light weight.  Study Mike Burgener's Crossfit journal contributions.

Monday, January 30, 2012

Cindy

Cindy is a Crossfit benchmark workout.

Pre:
Hip Swings Side/Backward/Forward-15 each leg
P-Bar Bottom of Dip swings
Skin the Cat 3 reps

WOD:
"Cindy"
20 min. AMRAP of
5 Pull-Ups
10 Push-Ups
15 Squats

Post:
Stretch

Matt B: 21 Rounds 5 Pull-Ups 6 Push-ups (PR- 23 Rounds 5 Pull-Ups 10 Push-Up 7 Sq.)

Sunday, January 29, 2012

Grace

Grace is a Crossfit benchmark workout...

Pre:
Foam Roll
Burgener Warm-Up (PVC)

WOD 1:
For Time:
"Grace"
30 Clean and Jerks (Ground to Overhead) @135lbs

WOD 2:
For Time:
60 Overhead Squats 45lbs/PVC
Everytime the bar hits the ground-3 burpees

Post:
Heel Chord Barbell Mash
Middle Split

Matt B:
WOD 1 Grace-4:54.8
WOD 2 60 Ovhd Sq. @45lbs-2:33.3 3 burpees

Flo:
WOD 1 Mod. 30 Deadlifts @45lbs-2:34
WOD  Mod. 50 Ovhd Sq. @PVC-1:03 (unbroken)

Friday, January 27, 2012

Flexibility Friday

Gonna try this one from Carl Paoli's site-
http://gymnasticswod.com/wod?field_focus_tid=96&sort_by=created&sort_order=ASC&page=2

Pre:
http://www.youtube.com/watch?v=YynqIDCiRKM&feature=player_embedded#!

WOD:
Hold and Accumulate Middle Split for 5 min.
Hold and Accumulate Bridge Up for 5 min.

Matt B: This workout was tough, lots of tremblin....Kelly Starrett and Carl Paoli are the real deal.

Thursday, January 26, 2012

No Run Kelly

Due to achilles problems I have been trying to avoid running and/or high volume impact to my foot/ankle region.  Never did this one w/ the run but I imagine it is just as brutal.  Kelly is a Crossfit Benchmark Workout.

Pre:
http://www.mobilitywod.com/2010/09/heel-cords-of-cheetah-achilles-well.html
http://www.mobilitywod.com/2012/01/episode-363365-pre-squat-hip-opener-mob-rx.html
Burgener Warm-Up
Hand Walk-outs
Foam Roll Lats/Shoulder blades 2 min.

WOD:
Kelly Sub 400m Run
5 Rounds for time:
50 Sumo Deadlift High Pulls @45lbs
30 Box Jumps 24 inches
30 Wall Balls 10ft. Target @20lbs MedBall

Post:
http://www.mobilitywod.com/2011/09/episode-319365-protect-those-heel-cords-man.html


Matt B: 25:44
Caution workout may induce regurgitation...This Kelly chick is mean...please always scale when necessary.

I try my hardest not to lay down after workouts  ...Touchet Kelly...touchet

Wednesday, January 25, 2012

Hip Flexin'

Pre:
Shoulder Mobility
TRX Rip trainer Punches 20 E.S
TRX Rip Trainer Sotts Press
P-Bar Dips w/ swings 5-10 reps

WOD:
For Quality...
10 min. L-Hang Progressions (Bar)
10 min. Bar Pull-overs
10 min. Practice Handstands

Post:
Static stretch



Tuesday, January 24, 2012

Task Tuesday Pt. 2

Pre:
Foam Roll
Pick 5 Mobility Drills
Burgener Warm-Up
8 Reps Front Squat (45lbs.)
8 Reps Press (45lbs)
8 Reps Ovhd. Squat (45lbs)
8 Reps SDHP (45lbs)
8 Hand Walk-outs

WOD:
10 Rounds for time...
5 Squat Thrusters @125lbs.
20 Abmat Sit-Ups (Arm Usage OK)

Post:
Pick 3 Mobility Drills

Matt B: 14:42

Monday, January 23, 2012

Technique Vs. Intensity

Pre:
Shoulder Mobility
Performed in circuit
Hollow Rocks 2x15
Squat 2x15
Step up To Calf Raise 2x15
Sit-Ups 2x15
SL Bridge 2x15

WOD:
10 min. of Muscle-Ups (rings)
5 Min. Burpees
3 Min. of Pistols
2 Min. of Static L-Hang (rings)

Post:
Shoulder Mobility
Pike Stretch

Matt B:
14 MUs, 60 Burpees, 36 Pistols, 23 sec. L-Hangs

Sunday, January 22, 2012

Team Effort

Pre:
Mobility
Burpees:60 seconds
Squats:60 seconds
Hollow Rocks:60 seconds
50 ft. Walking Lunges
50 ft. Walking Leg Kicks

WOD:
Max. Attempt Strict Ring Dips 3 sets (no time limit, rest as needed)
W/ 3 people on a team perform as many rounds as possible w/ one person at a time:
7 minutes:100 ft. Bear Crawls
7 minutes:100 ft. Broad Jumps
7 minutes:50/50 ft. Each side Cariocas

Post:
Sauna-pool

Matt B: Wtd. Ring Dips w/20 lbs.
10 rep/9 rep/9 rep
Flo/Matt/Luiza
BC-14
BJ-19
CA-25

Friday, January 20, 2012

Squat and/or Die

Pre:
Hip/Hamstring Mobility
Shoulder Mobility
1 Running Wall Muscle-Up (3rd attempt)

WOD:
20 Min. AMRAP
5 Overhead Squats @105lbs
20 Double Unders
@10 min. stop what your doing and do max amount of quality push-ups
@20 min. match your amount of push-ups

Post:
Puke

Matt B:  10 rounds w/ 21 push-ups

Thursday, January 19, 2012

Academia do Arpoador

Pre:
Bicycle 15 min.
25 Sumo Deadlift High Pull 45lbs
Swinging Dips 1 set
Butterfly Pull-up 1 set
Squat Clean lt. 1 set

WOD:
7 Rounds for time...
7 Clean and Jerks (Ground to Ovhd.) @65-75lbs?? (concrete barbell)
7 Toes to Bar

Post:
Foam Roll/Ice

Matt B: 11:31

Wednesday, January 18, 2012

Day Off??

Pre:
Hip Distraction
Ankle Distraction
(KStar Mobility Wod)
Burgener Warm-Up (PVC)

WOD:
For Quality:
3 Min. Hollow Rocks
3 Min. Bridge Up (Hold in top)
3 Min. Superman Rocks

Post:
Split progression
Salad Prep

Tuesday, January 17, 2012

Terça Task

Pre:
Bike: 20 Minutes
Shoulder/Hip Mobility
Active Hamstring Stretch

WOD:
Practice Snatch 10 min.
(Light wt. skill transfer exercises)
21-15-9 reps
90kg Deadlifts/ Pull-Ups

Post:
Foam Roll/Ice

Matt B:  Timer was stopped sometime during workout..... :(
Under 4 min. though for sure

Monday, January 16, 2012

MLK Monday

Pre:
Hip/ Shoulder Mobility 5 Minutes
Burgener Warm-Up 8.3 KG Bar
Step-Up to S.L. Calf-Raise 12 Reps each
Hopping Side Lunges 12 Reps each

WOD:
Shoulder Press 5-5-5-5-5
15 min. AMRAP
7 Burpees
12 Walking Lunges @20kg plate overhead (knee gently kisses ground)
20 Sumo Deadlift High Pulls @20kg

Post:
Static Stretch 5 min.

Matt B: 105lbs-105lbs-105lbs-105lbs-105lbs (Highest weight available)
7 Rounds 7 Burpees

Sunday, January 15, 2012

Sunday Squatters

Pre:
Foam Roll 5 min.
Burgener Warm-Up
Hip/Shoulder Mobility

WOD:
For Time
21-15-9 reps of....
Squat Cleans @105lbs
Push-Ups (Hand Release off ground in bottom position)

Post:
Couch stretch

Matt B: 6:46
Flora B: 6:39 Sub 20kg Deadlift for Cleans and Modified Burpees for Push-Ups

Friday, January 13, 2012

MB=Medicine Ball/Matt Bresloff

 Watch out for Jason Voorhies or injuries...

Pre:
Walking Lunges 20 reps slow
Walking Leg Kicks w/ opposite hand touch 20
SL Bridge w/ 20lbs. MB 12 reps each leg
Dive Bomber Push-Ups 12
S.L Deadlift w/ floating leg flexed at knee 12 each leg
Hamstring Mobility
Shoulder Mobility
Bar Pull-over to 10 Bar Dips

WOD:
"Ledesma"
20 Min. AMRAP
5 Paralette Handstand Push-Ups
10 Toes Through Rings
15 20 lbs. MB Cleans

Post:
Static Stretch
Ice

Matt B: 7 Rounds 5 Paralette HSPUs 7 Toes Through Rings
HSPU standard for me was-4 inch parallete head touch to ground

Ledesma is a Crossfit Hero WOD so go hard!

Thursday, January 12, 2012

Acima Da Cabeça

12/1/12
Pre:
Bike ride 15 min.
BW Squats 15 reps
SL Deadlifts 15 reps
Shoulder and Hip Mobility

WOD:
Overhead Squats 5-5-5-5-5
Rest 5 min.
For Time....
100 Sumo Deadlift High Pulls @45lbs (Oly Bar)
50 Sit-Ups

Post:
Foam Roll 5 min. on tight areas
Ice Massage: 5 min. each problem area

Matt B:  OHS 95lbs-105lbs-115lbs-125lbs-125lbs
100 SDHP-50 Sit-up-3:51
SDHP standard: Shin to Chin (don't hit yourself)
Sit-Up standard: Frog leg position, arms allowed...start with arms ovhd and shoulder blades on the ground, sit-up w/ a 2 arm throw and end by touching feet.  This is easier than a Abmat sit-up with hands on arms.  When I don't have the Abmat I use this version.

Reminder: Keep that hollow body...tight butt and gut.  Master air squats then front squats before attempting overhead squats.

Wednesday, January 11, 2012

Lord Of The Rings

Pre:
Walking Leg Kicks 20 reps
Shoulder Passthroughs (band)
SL Deadlift Crossover 2 sets 15 reps
BW Squats 2 sets 15 reps (superset w/ sldl)
Practice: False-Grip/Bar Pull-over/L-Sit on rings/Bottom position of ring dip

WOD:
10 Rounds for time:
10 Pull-Ups
10 Ring Dips

Post:
Static stretch

Matt B: 13:01

Pull-up Standards- Full extension at elbow-Chin above bar
Ring Dip Standard-Ring to shoulder-Full arm extension


Please modify to your fitness level...
assisted pull-ups-jumping pull-ups-pull-ups
chair dips-bar dips-ring dips




                           

Tuesday, January 10, 2012

2/3 DT

10/01/12
DT is a hero WOD from CrossFit.  CrossFit creates workouts and names them after heroes who have been killed in the line of duty.  DT is prescribed with 155lbs but I will use 105lbs.

Pre:
Sit-up to pike 15 reps
Burgener Warm-Up (PVC)
Skill Transfer (PVC)
Turkish Get-Up 15lbs 3:00 minutes (quality)
Plank Complex (Hip Flexion/Ext./Abduction/Knee-Elbow/Ext. Rotation)

WOD:
5 Rounds for time of...
12 Deadlifts @105lbs
9 Hang Power Cleans @105lbs
6 Push Jerks @105lbs

Post:
Static Stretch 
Foam Roll

Matt B: 7:18




Monday, January 9, 2012

Bear Arms

Pre:
Shoulder Pass throughs (tube)-15 reps
Hand walkouts 5 reps
Runners Stretch (active hamstring stretch w/staggered stance)10 reps each
Running while turning the jump rope (pose drill method)
Push-Ups 15 reps 2 sets
Sit-Ups 15 reps 2 sets
Air Squats 15 reps 2 sets
Ring Work: Skin the cat/Muscle Up/Dips  (a couple reps of each)

WOD:
15 min. AMRAP (as many reps as possible)
40 Double Unders
20 Inverted Burpees
100 ft. Bear Crawl

Post:
Static Stretch tight areas

Matt B: 3 Rounds 40 Double Unders 13 Inverted Burpees

Saturday, January 7, 2012

Burp Up

07/01/12
Pre:
Foam Roll 5min.
Bike 20 min.
Hip mobility
Shoulder Mobility
Bottom Position of Dip and swing

WOD:
Practice: Bar Muscle-Up w/ a jump (For Quality) 10 reps. 1 rep then rest 1 min.
10 min. AMRAP
Burpee Pull-Ups (Bar 1 ft. higher than max reach)

Post:
Bacon, Eggs and Ice!!

Matt B: 72 Reps

Friday, January 6, 2012

Thrashed by Thrusters

06/1/12
Pre:
Foam Roll: 10 minutes on problem areas
Burgener Warm-Up (PVC)
20 Pass-throughs (PVC)
Transverse Plane Lunges w/ Punch: 30 seconds
Front Squats 105lbs 10 reps
5 Box Jumps '20 inch
15 Push-ups
15 Sit-ups
6 Hollow Rocks

WOD:
20 Min. AMRAP (as many reps/rounds as possible)
9 Squat Thrusters #105lbs
12 Hollow Rocks
20 Box Jumps '20 inch

Post:
Stretch (Static)
Ice

Matt B: 7 Rounds

This workout was like the ending of the Lord Of The Rings trilogy....should have been shorter :)
Thruster-Hollow Rocks =Nightmare

Wednesday, January 4, 2012

Crab Boy

4/1/12
Warm-up:
Trx Mobility-Shoulder/Hip/Knee/Ankle
Active Hamstring stretch
Leg Lifts (High) 10 Each side
2 sets of 5 Negative Pull-ups w/ False Grip (TRX Bunny Ears/High)

Workout:
3 Minutes: Quality L-Pull-ups
6 Minutes: Handstand practice

12 Min. AMRAP-as many rounds as possible
100 ft. Bear Crawl
100 ft. Crab Walk
100 ft. Run
100 ft. Backwards Run  

Cool Down:
Pick 10 stretches for tight/problem areas and hold for 30-45 seconds.

Matt B: 6 Rounds + 100 ft. bear crawl

This workout makes you appreciate the runs!! Good stuff- 

Tuesday, January 3, 2012

Deadlift till' your dead

03/01/12
Pre:
Active Soleus Stretch
Burgener Warm-up
Snatch Skill Transfer
Still Leg Deads Bar 15
Ovhd Squat Bar 15

WOD
Ovhd Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

Tabata: 20/10 off x8
Deadlift 95lbs
Rest 4 min. (Partner can go)
Sumo Deadlift High Pull 95lbs

Knees to Elbows w/ Partner
(Partner does 1 you do 1...partner does 2 you do 2 until one person loses)

Post:
Static Stretch

Matt B:
Ovhd Squat-95-145(2)-135
Thruster-135-155-165
Push-Jerk-155-185-205(2)

Deadlift @95lbs 16-16-15-15-15-15-14-15
SDHP @ 95lbs 11-11-11-11-10-9-8-9

K-E I failed 8th round

Monday, January 2, 2012

Off The Wall

02/01/2012
1st Workout of the year is Karen. Karen is a CrossFit benchmark workout. The main site's WOD is Fran which I would like to do but I didn't have the necessary equipment.

Pre:
Standing Leg Lifts 10-15 each side
Pose Drill 2 sets
Hopping Side Lunges 10-15 reps
MB Clean 12 reps
Good Morning BW 12 reps
Shoulder mobility
Pike Jumps 10 reps
Bw Squats 15 reps
Pistols 10 reps

WOD:
Karen
For Time:
150 Wallballs
10 ft. Target w/
20 lbs. Med. ball

Post:
Static Stretch

Matt B: 6:50