Tuesday, February 28, 2012

Poser

Pre:
http://www.mobilitywod.com/2011/06/episode-272365-tj-murphy-edition-and-hamstring-stiffness.html
5 min. practice Toes to Bar
2 Pose Drills 3x

WOD:
Run 300m 5x
Rest as needed
80%-90%

Rest 5 min.
Tabata Bottom to Bottom Squats

Post:
Heel Chord Ice Bath

Matt B:
300m 1:06-1:11-1:06-1:04-1:03
B2B 16-16-9-9-9-9-9-8  (Burnout)

Monday, February 27, 2012

WOD 12.1

Pre:
Pick a Mobility Wod

WOD:
7 min. AMRAP of Burpees
1.  Chest and hips must contact floor.
2.  Jump and touch a target with both hands 6 inches above max reach.

Post:
Foam Roll/Mobility

Matt B: 101 reps 1st attempt.  April 9th re-test: Goal 115 reps

Sunday, February 26, 2012

Modified 11.2 Games WOD

Pre:
Foam Roll
Pick Mobility WOD
Burgener Warm-Up
27 Squats http://www.youtube.com/watch?v=wXkh8ofejc0

WOD:
15 Min. AMRAP
9 Front Squats @135
12 Hand Release Push-Ups
15 22' Box Jumps

Post:
Barbell Mash IT Band/Heel Chord

Matt B: 6 Rounds

Friday, February 24, 2012

Skill Sexta-Feira

Pre:
Bike Ride 30 min. (Looking for a place to work)
MWOD 12.1 Prep-http://www.mobilitywod.com/2012/02/games-open-wod-1-prep.html

WOD:
5 Min. Practice Butterfly Kip Pull-up
5 Min. Practice L-Sit Progressions
5 Min. Practice Hollow Rock Progressions

Post:
Bike
Foam Roll

Thursday, February 23, 2012

Death By Clean and Jerk

Pre:
Burgener Warm-Up-20lbs (Bar)
Hollow Rocks 25 Reps
Pistols 10 Reps
Practice-10 min. Snatch Skill Transfer Exercises 50lbs

WOD 1:
135lbs Clean and Jerk (Ground to OVHD) 1 rep in the 1st minute, 2 reps in the 2nd minute, 3 reps in the 3rd minute.... until you are unable to complete required amount of reps.  Post rounds/minutes and total reps.

WOD 2:
For Time...
10-9-8-7-6-5-4-3-2-1 reps of each
Hang Squat Snatch@50lbs
Shoulder Press@50lbs (Not Push-Press or Push-Jerk)

Post:
Mobility WOD
Foam Roll

Matt B:
WOD 1-6 rounds/min. and 4 reps....Total Reps-25
WOD 2-11:15

Wednesday, February 22, 2012

Don't Drown

Pre:
Shoulder Circles
Leg Kicks 15 each direction
Bench Dips 2x15
Squats 2x30

WOD 1:
12 min. AMRAP
100m Swim
22 Burpees

WOD 2:
12 min. AMRAP
20 lbs. Ovhd MB Walking Lunges
...25 inverted burpee penalty for every time you stop.

Post:
Active release stretches

Matt B:
WOD 1-2 Rounds + 100m swim and 14 burpees
WOD 2-94 Lunges 45 Inv. Burpees

I ended Burpee month due to bad blisters from doing the 180 workout barefoot.  I took two days off and was going to see how today goes but it just isn't happening.  February burpee total=2003 reps

Sunday, February 19, 2012

Row your boat

Pre:
95 Grandma Burpees

WOD:
For Time:
200 Sumo Deadlift High Pulls @45lbs or 2000m Row

Post:
95 Grandma Burpees

Don't Judge me :0

Matt B:
200 SDHP's -6:10

Saturday, February 18, 2012

180

Pre:
Didn't bother :/

WOD:
Every minute do 10 burpees for 18 minutes..

Post:
Mobility WOD of your choice

Matt B: Success :)

Friday, February 17, 2012

Suckfest Sexta

Pre:
Pick a Mobility Wod http://www.mobilitywod.com/
Spealer Warm-Up (Need CF Journal to see this.  Buy it if you don't have, totally worth it)
Burgener Warm-Up
2 Min. AMRAP Burpees

WOD:
Yesterday's CrossFit Mainsite Workout...
For Time
21-15-9
115lbs Power Clean
115lbs Thrusters

Post:
Reach 170 Burpees... No time limit...Technique Only

2 Super Sets of 20 Superman Burpees
video





20 Headstand Burpees
video



Finish with 50 Grandma Burpees....Work on foot placement (Staight) and good torque on jump (knees out).

Matt B:
2 min. Burpee Amrap=43 Reps
WOD- 10:44 @Rx

Thursday, February 16, 2012

Teach Grandma Burpees

Pre:
Hip Mobility
160 Grandma Burpees http://www.youtube.com/watch?v=0gteMnSf710
(I did a clap after the jump...your call)

WOD:
Max Time Plank (Forearms and Toes)
Rest 2 Min.
Accumulate 5 min. in the top of a Bridge-Up
http://gymnasticswod.com/content/bridge
Record amount of attempts it took to reach 5 min.
Work into the best middle split you can and hold 5 min. http://gymnasticswod.com/content/middle-split

Post:
Trigger Point Foam Roll

Matt B:
Plank-3:00
Bridge-Up- 5 min. in 5 attempts

Wednesday, February 15, 2012

Have the dips but no chips

Pre:
Heel Chord Distraction
Burgener Warm-Up
Bike 15 min.
Pose Drills 5 min.

WOD 1:
10 Min. AMRAP
200m Run
10 Burpees

WOD 2:
Post end time and reps of each set....
Max Rep Dips (kip ok)
Match the amount of reps w/ No Push-Up Burpees
Stop WOD @ 100 Dips/Burpees or 20min.

Post:
Bike 15 min.
Ice Bath for ankle

Matt B:
WOD 1:  6 Rds. +200m run
WOD 2:  13:30  32-15-10-9-6-7-7-7-7

Tuesday, February 14, 2012

Valentine Inversion

AM:
Pre:
15 min. Bike Ride
2 min. in bottom position of squat
1 min. in bottom position of dip
20 reps (broken) Kipping HSPU
20 reps (broken) Headstand Reverse Hypers
20 reps supermans

WOD:
10 min. AMRAP
Burpee Pull-Ups

Post:
15 min. Bike Ride

PM:
Pre:
50 Hollow Rocks
Hip/ Shoulder Mobility
4 Burpee Box Jumps 36' box

WOD:
60 Inverted Burpees

Post:
Foam Roll


Matt B:
Workout 1=  76 Burpee Pull-Ups
Workout 2=  7:08
14/02/2012= 140 Burpees

Monday, February 13, 2012

Sumo Segunda

Pre:
Hip MWOD
Couch Stretch
Burgener Warm-Up
12 Ovhd Squat @50lbs
12 Muscle Snatch @50lbs

WOD:
50-40-30-20-10 Reps of..
Double Unders
Sumo Deadlift High Pull @50lbs
oh and after the SDHP do 26 burpees each round :O  (Feb. 13th=130 burpees)

Post:
10 min. stretch

Matt B: 20:19

Sunday, February 12, 2012

HS Practice

Pre:
Leg Swings 15 reps forward/backward/side

WOD:
Practice Handstand against wall...every time you lose it 12 burpees

Post:
Stretch

Matt B: 10 attempts 120 burpees

Saturday, February 11, 2012

How fit are you??

http://www.youtube.com/watch?v=Rl6ANK8CN5w

Pre:
Hip MWOD
3x 10 Burpees
2x 15 Hollow Rocks
1x Burgener Warm-Up

WOD 1:
5 Min. AMRAP
10 Ovhd. Squats @105lbs
21 Bar Facing Burpees

Rest 5 minutes...

WOD 2:
5 Min. AMRAP
5 Burpees
7 Squat Cleans (Full)@105 lbs
7 Push Press/Push Jerk@105lbs

Post:
42 Burpees
Pick a stretch any stretch

Matt B: WOD 1-1 round and 10 OHS 2 Bfbs
            WOD 2-3 rounds

Friday, February 10, 2012

30 Muscle-Ups

Pre:
Shoulder Prep
Air Squats 25 reps
Hip Mobility
Tree Climb 4x

WOD 1:
For Time...
30 Muscle-Ups (Rings)
Punishment for each failed rep is 10 burpees

WOD 2:
3 Rounds For Time...
12 Inverted Burpees
12 Regular Burpees

Post:
Stretch/Foam Roll

Matt B: WOD 1-14:52 w/3 fails=30 Burpees
            WOD 2-8:02

On Sept. 2nd I did WOD 1 for the first time in 22:51 and that was w/out doing burpees on the failed reps.  Nothing better than watching yourself improve.

Thursday, February 9, 2012

30 Min. AMRAP for 30 yrs. of life



Pre:
Ankle/ Hip/ Shoulder Mobilty
Front Leg Kicks 15 reps
Back Leg Kicks 15 reps
Side Leg Kicks 15 reps  (For all these keep leg straight as possible with foot pointed)

WOD:
30 Min. AMRAP
12 Toes to Bar
15 Deadlift @90kg
30 Double Unders
on the 7th minute do 30 burpees
on the 14th minute do 30 burpees
on the 21st minute do 30 burpees

Post:
Flexibility Work 10 min.

Matt B. 6 Rounds buzzer beater.  Felt like an old man out there today :0

Wednesday, February 8, 2012

Strike a Pose?



Pre:
Foam Roll
(For Quality) 4 Supersets of..
15 Hollow Rocks
10 Burpee Box Jumps

WOD:
Practice 2 Pose Method Running Drills for 10 minutes

For Quality:
10 Forward Rolls to Burpees
10 Burpee to Butt Kick
10 Burpee to Tuck Jump
10 Burpee to Candlestick

Post:
5 Min
Middle Split Progression
Hamstring/Calf Mobility

Tuesday, February 7, 2012

Thruster-Burpee Beatdown

Pre:
Pick a Mobility WOD... here was mine http://www.mobilitywod.com/2011/01/episode-136365-technically-better-fran.html
Plus a little Hip Mobility

WOD:
5 Rounds for time of
15 Thrusters
15 Bar Facing Burpees

Post:
Heel Chord Mash
Trigger Point Shoulder Blade region

Matt B: 16:09 w/ 105 lbs thrusters

A bar facing burpee is a burpee performed in front of a barbell with a jump over the barbell at the top position.

Monday, February 6, 2012

Brenton

"Brenton" is a CrossFit Hero WOD.

Pre:
Shoulder/Hip Mobility

WOD:
10 min. Practice Butterfly Kipping Pull-Ups

"Brenton"
For Time.....
5 Rounds
100 ft. Bear Crawl
100 ft. Broad Jumps
for every 5 broad jumps do 3 burpees

Post:
Stretch/Mobility
Foam Roll

Matt B: 7:52 w/48 Burpees.  Added 12 Inverted Burpees after to reach the 60 burpees needed for the 6th day of February.

Sunday, February 5, 2012

Tabata 50

Pre:
Foam Roll
Burgener Warm-Up PVC
Head Stand Reverse Hypers (3 min. practice)
Strattle Sit-Up 15 reps
Hollow Rocks 20 reps

WOD:
Tabata- Burpees
20 sec. doing burpees then 10 sec. of rest for 8 sets

Post:
Static Stretch 5 min.
Foam Roll

Matt B: 6-6-6-6-6-6-7-7= 50 total
Focused on explosive kip from the bottom position and speed.

Saturday, February 4, 2012

TGU



Pre:
Burgener Warm-Up
Bridge Ups
Shoulder/Hip/Ankle Mobility

WOD:
For Time:
21-15-9 reps
Lt. Handed Turkish Get Up @25 lbs.
Burpees
Rt. Handed Turkish Get Up @25 lbs.

Post:
Static Stretch 10 min.

Matt B: 28:52
Longest 135 reps ever

Friday, February 3, 2012

Hopper

A Hopper workout consists of several exercises usually executed one time.  Crossfit programming favors couplets and triplets with the occasional hopper.
Pre:
Hip Shoulder Mobility
Pick 2 Pose Drills x 2
L-Sit Progression

WOD:
100 ft. Bear Crawl
20 Pistols
30 Burpee Broad Jumps
40 Box Jumps 20 inch
50 Wall Balls 20lbs MB 10 ft. target
40 Sit-Ups (Arms allowed)
30 Handstand Push-Ups (Head to ground)
20 Forward Rolls
100 ft. Crab Walk

Post:
Static Stretch

Matt B: 14:52
Good One!!!
Note- Feb. 3rd=30 Burpee Broad Jumps

Thursday, February 2, 2012

Rack it UP

Pre:
Bike 15 Min.
Hip and Shoulder Mobility
Light Bar Sq. Cleans 10 Rep
P- Bar Swinging Dips 5 Reps
P- Bar Hangout in bottom position of Dip
Junkyard Dog Warm-Up: http://www.youtube.com/watch?v=IWppRgifeP8

WOD:
5-5-5-5-5 Front Squat
10 Min. AMRAP
5 Burpee Pull-Ups (Bar 1 foot higher than max reach)
20 Overhead Walking Lunges (Knee gently kisses ground) @45lbs (? Concrete Barbell)

Post:
Static Stretch
Foam Roll

Matt B: 90kg-90kg-90kg-90kg-90kg
4 Rounds 5 Burpee Pull-Ups 11 Ovhd Lunges

Got 25 Burpees today instead of 20

Wednesday, February 1, 2012

Skillz

My wife and I have dubbed February the month of Burpees.  Feb 1st do 10 Burpees, Feb 2nd -20 Burpees, Feb 3rd -30 Burpees,............. Feb 29th 290 Burpees.  You are allowed to modify the movement to your fitness level.  I will incorporate some in my WODs and also do them seperately throughout the day.  I will also use different variations (burpee to candlestick, burpees box jumps, burpees pull-up, burpee broad jump etc.).  Get Creative
AM:
Pre:
Shoulder/Hip Mobility

WOD: 
10 Min. Practice Skin The Cat (Rings)
10 Min. Practice Muscle Up (Rings)

2 Min. Max Double Unders

Post:
Stretch

Matt B: 162 Double Unders

PM:
Pre:
Foam Roll
Hip Distraction (band)
Ankle Distraction

For Quality:
50 Hollow Rocks
10 Burpee to Candlestick

Post:
Static Stretch:
Accumulate 2 min. each side of Side Split