Friday, August 31, 2012

Chicken Wing It

Pre:
10 min. Mobility (Bottom of Dip, Ring Prep)
10 min. Bar Muscle Ups progressions and a couple legit reps with a chicken wing

WOD:
With a partner, 10 min. AMRAP
1 Back Squat (concrete barbell +or- 100kg)
3 Squat Cleans (tire barbell +or- 60kg)
5 Overhead Squats (concrete barbell +or- 25kg)
One person at a time (One person works, the other rests)

Post:
10 min. Some Muscle-up work on the rings
25 min. slackline

Matt B and Sam S: Total- 12 Rounds and 1HS, 3SC, 2OHS

Thursday, August 30, 2012

No Jerks Allowed


Give your wounds the day off

Pre:
Burgener Warm-Up
Tabata Triple Unders
10 min. Mobility WOD (Rack Position/Super Couch) www.mobilitywod.com
3 Headstands Press to Handstand

WOD:
5-5-5 Press (strict)
5-5-5 Push Press (jerks are ignored)
then...

For Time:
21-15-9
Push Press @52.3kg (jerks ignored)
Ab Mat (arms permitted)

Post:
2 Rounds for quality:
60 sec. bottom of Ovhd. Squat @8.3kg
60 sec. each- Side Plank
25 Floor Bridges
15 min. MWOD (Ankles/Knees/Elbows/Shoulders)

Matt B:
Triple Unders: 0-2-2-3-3-3-3-2
Press: 52.8kg-58.8kg-62.3kg(F4)
Push Press: 68.3kg-72.3kg-78.3kg(F3)
WOD: 4:19



Wednesday, August 29, 2012

Pull with Torque, Plus Bonus 200th edition special

Pre:
http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability.html
10 min. MWOD-Shoulders/Elbows
Leg Swings 15 reps lateral/forward/backward
5 min. L-Sit Progressions

WOD:
For Quality:
5 x 8 Reps Deadhang Pull-Ups
rest at least 2 min. in between sets

10 min. practice Handstand to Forward Roll

Later....
Pre:
Max L-Hang
50 Walking Lunges
Burgener Warm-Up
8-8-8 Muscle Snatch @32.3kg

WOD:
5 min. AMRAP
7 Overhead Squats @32.3kg
21 Mountain Climbers

Post:
2x 50 ft. Ovhd. Walk @32.3kg
Max L-Hang retest.
Cold shower cooldown... late

Matt B:
L-Hang: 11 sec.
6 Rds. 7 OHS, 15MC
L-Hang13 sec.





Tuesday, August 28, 2012

Back to Basics

Pre:
Jog 3x400m
5 Min. P-Bar
Burgener Warm-Up 26.3 kg
2 sets Practice Toes to Bar

WOD:
3 Sets of Max Rep Bar Muscle-Up (I used the green rogue band)
Rest as needed

then....
15 min. AMRAP
5 Burpees
15 Squats
40 Double Unders

Post:
10 min. MWOD (Rogue band-heel chords/shoulder)

Matt B:
8-13-7
10 Rounds

Monday, August 27, 2012

Altered Beast

Pre:
Warm-Up WOD
10-9-8...1
Box Jump '20
Hollow Rock

Bear Complex
5-4-3-2-1

WOD:
For Time:
80 Sumo Deadlift High Pulls @22.3kg or 800m Row
27 Thrusters @62.3kg
80 Sumo Deadlift High Pulls @22.3kg or 800m Row

Post:
2 Rounds
6 Inchworms
60 sec. Bottom of a Squat w/ 22.3kg in the racked position
60 sec. Handstand Hold

Matt B:
WU WOD: 3:57
Bear: 42.3kg-52.3kg-62.3kg-72.3kg-82.3kg
WOD: 11:29


Friday, August 24, 2012

"Nasty Girls"

Pre:
10 min. MWOD..Foam Roll/Voodoo Floss
10 min. Ring Work
Climb a tree
Muscle Progressions via gymnasticswod.com
Burgener Warm-Up
5-5-5 Hang Power Clean (48.3kg-48.3kg-62.3kg)

WOD:
"Nasty Girls"
3 Rounds For Time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans @62.3kg

"Nasty Girls" is a notorious Crossfit WOD  

Post:
15 min. Slackline practice

Sam S: 18:54 http://socialcam.com/v/G1YcNGV8
Matt B: 12:33

Thursday, August 23, 2012

Snatch, Squat, Crawl

Pre:
1600m bike
Burgener Warm Up
10 min. MWOD-ankle/hips/shoulder
10 min. technique: Squat Snatches light-med. weight

WOD:
3-3-3 Hang Squat Snatch

15 min. AMRAP
3 Power Snatch @52.3kg
6 Ovhd. Squats @52.3kg
50 ft. Bear Crawl

Post:
1 min. Ovhd Barbell Hold @28.3kg-1 min. rest x3
1 min. Plank (any variation) 1 min. rest x2
1 min. Pass throughs x1
1 min. Headstand with pike/straddle x1
10 min. MWOD-shoulder/hams

Matt B:
42.3kg-52.3kg-54.3kg
6 Rounds 3 Snatches 1 Ovhd Squat



Wednesday, August 22, 2012

Max Balling

Pre:
10 min. MWOD: Voodoo floss on knees and ankles/work on bottom dip position
2 Rounds: 5 Strict Ring Dips, 10 Ring Rows (Feet suspended), 15 Hollow Rocks

WOD:
For 10 min.
Even Minutes: Max Wall Ball Throws 10 ft. w/20lb med. ball
Odd Minutes: 6 Strict Wtd. Ring Dips @10kg (plate in bookbag)

Post rounds and results.

Post:
10 min. Flexibilty

Matt B:
Wallballs: 25-21-23-24-24=117 total
Wtd. Dips:6-6-6-6-6


Tuesday, August 21, 2012

"Mary"

Pre:
10 min. MWOD

WOD:
"Mary"
20 min. AMRAP
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

Post:
400m jog
10 min. MWOD

Matt B: 10 Rounds, 5HSPUs, 10 Pistols, 11 Pull-Ups
PR by 11 reps and no hand rips

"Mary" is a Crossfit benchmark workout


Monday, August 20, 2012

Mean Monday

Pre:
Tabata Double Under:Post highest and lowest rounds
10 min. MWOD (5 min. bottom position/shoulder band wod)

WOD:
5-5-5
L-Pull-Up (Green Rogue band)
then...
3 Rounds for Time:
25 ft. Overhead Walking Lunge@52.3kg
15 Toes to Bar
then...
15 Push Press @52.3kg rest 30sec.
15 Front Squat @52.3kg rest 30sec.
15 Deadlifts @62.3kg rest 30 sec.
15 Back Squats @62.3kg

Post
10 min. relax into the stretch

Matt B:
TDU: H-30 L-17(shoe untied)

3R4time: 10:52 T-B needs work


Sunday, August 19, 2012

Polish Get-Offs in the Scrum

Pre:
5 min. movement prep
5 min. Throw Football
300 ishm Run
Heat up w/ each of the following lifts (light weight-actual weight)

WOD:
With a partner for time...
10 Front Squat @48.3kg
Run 300ish meter w/ a staircase (34 steps)
10 Bent Over Rows @48.3kg
Run 300ish meter w/ a staircase (34 steps)
10 Power Cleans @52.3kg
Run 300ish meter w/ a staircase (34 steps)
10 Rack to Overheads (Press,PP,PJ) @52.3kg
Run 300ish meter w/ a staircase (34 steps)
10 Deadlifts @98.3kg
Run 300ish meter w/ a staircase (34 steps)

One person rests while the other performs the lifts and runs.

Post:
Yoga, Melzinho

Matt and Windsor: 19:07

Friday, August 17, 2012

Arpoador ASSAULT!!

Pre:
1600m Jog
10 min. MWOD (Voodoo wrap knee/ankle, Bottom Position)
10 Reps (Light weight) 1 Snatch-2 Ovhd Squats
3 Sets MU progression (w/ band on rings)
Practice a couple of reps of the following...

WOD:
For Time:
9-6-3
Front Squat 65-70kg??(Tire Barbell)
Muscle-Up(Ring)

Post:
Practice PP or Jerk (65-70kg) on the minute 2-7 reps focus on technique/form
1600m Bike ride

Matt B: 4:32
Sam S: 7:01

video
Post workout fun....


Thursday, August 16, 2012

"Griff"

Pre:
MWOD 15 min. (Voodoo wrap ankles/knees then perform pistols/bottom squat holds.
Pose Drills 10 min.

WOD:
"Griff"
For Time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Post:
15 min. Handstand work
5 min. PNF (contract release-Pike stretch)
5 min MWOD shoulder

Matt B: 12:37

"Griff" is a Crossfit Hero WOD


GRIFF


SSgt Travis Griffin
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. 

Travis is survived by his son Elijah.

First posted 9 June 2008

Tuesday, August 14, 2012

I'm Thrusty

Pre:
5 min. TP(Trigger Point) Roll
Tabata Sumo Deadlift High Pull @22.3kg
2 Rounds:15 Band Pull-Aparts, 15 Band Passthroughs, Max Headstand hold
1 Bear Complex @48.3kg (7 Reps of power clean, front squat-overhead, back squat to overhead) Bar doesn't rest.

WOD:
On the min. for 15 min...
3 Thrusters @68.3kg

then...
25-20-15-10-5
KB/DB Swing 24kg
Push-Up

Post:
MWOD 10 min.

Matt B: Thrusters=ok
6:10

Monday, August 13, 2012

"Filthy Fifty"

Pre:
Voodoo Floss:Elbow/Knee/Ankle
Run/Jog 800m
25 Sumo Deadlift High Pull @22.3kg
Burgener Warm-Up @22.3kg
Practice a couple of the following...

WOD:
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 KB Swings 16kg
50 Walking Lunges
50 Toes to Bar
50 Push Press @22.3kg
50 Back Ext.
50 WallBalls @20lbs 10ft. target
50 Burpees
50 Double Unders

Post:
Tabata Backwards Run w/ 20lbs MB
10 MWOD
Voodoo Floss:Elbow/Knee/Ankle

Matt B: Subs for MCB Arena
20 inch Box
Pull-Ups against a ledge...Hand above ledge w/max reach
Toes to Bar on ground holding barbell
Supermans for Back ext.
22:00

Sunday, August 12, 2012

"Isabel"

Pre:
20 Wtd. Lunges 20kg Plate each hand
Burgener Warm-UP
200 Double Unders
3 Handstand Attempts
5 min. Shoulder MWOD
5 min. light to moderate Squat Snatch

WOD:
30 Full Squat Snatches @52.3kg
(Power Snatch to Overhead Squat is ok)

This is a modified version of the benchmark Crossfit workout "Isabel"


Post:
10 min. MWOD to your needs

Matt B: 8:54


Beach Burpees

Pre:
2 Rounds
200m Run
15 Sit-Ups
15 Squats
15 Leg Swings stdg. (all directions)
10 Burpees

WOD:
10 min. AMRAP
7 Burpee Pull-Ups
21 Box Jump 20 inch

Post:
Ocean Swim

Matt B:
5 Rounds

Friday, August 10, 2012

Team DT

Pre:
20 min.
Voodoo Floss things
Junkyard Dog Warm-Up
Warm-Up sets of Ovhd Squat

WOD:
3-3-3 Overhead Squat

then...
Team DT
5 Rounds each person of
12 Deadlifts @52.3kg
9 Hang Cleans@52.3kg
6 Push Jerk @52.3kg
One person rests while other goes.  Total of 10 Rounds, 5 per person.
You must perform each round w/out resting the bar on the ground.  If the bar touches the ground 10 burpees will be issued each time.  Perform burpees when your partner is working w/ the bar.

then...
2 Sets Max Reps Pull-Up (Deadhang on ledge)

Post:
10 min.
Contract and Relax Stretching

Matt B:62.3kg-68.3kg-72.3kg
Sam S:48.3kg-52.3kg-62.3kg(F2)

Team DT: 15:50
40 Burpees

Matt B:11-8
Sam S:11-9


Thursday, August 9, 2012

PR ess

Pre:
2 min. Max Hollow Rocks
2 min. hold bridge-up
3 Hill Sprints (21sec, 19sec, 18sec)
10 min. Shoulder MWOD

WOD:
Press (No hips or shrug)
5-5-3-3-3-1-1

Post:
5 min.work Handstand
5 min.work hip and shoulder ROM

Matt B: 42.3kg-48.3kg-52.3kg-54.3kg-58.3kg-64.3kg-68.3kg(PR)

Wednesday, August 8, 2012

Up Dips Creek

Pre:
2 Rounds:
12 Ring Push-Up
12 Ring Row
12 Ring Roll-outs
15 Air Squats

5 Skin the Cats
2x7 Chest to Bar Pull-Ups


WOD:
5 Rds of 3 min. Intervals
75 Sumo Deadlift High Pulls @22.3kg/50lbs
Max Ring Dips w/ remaining time of 3 min. (kip-ok)
Rest 1 min. between rounds..
Post each round.

After that show,
Tabata Toes to Rings (8 series @20 sec. working 10 sec. resting)
Post total.

Post:
10min. MWOD
Trigger Point 5 places 2 min. each

Matt B:
Ring Dips per rd. 12-11-14-10-10 
Toes to Rings: 6-6-7-7-7-7-6-5 Total= 51 reps


PS-Sumo Deadlift High Pulls w/ 45lbs are the sub for a C2 Rower, here is the breakdown...
50 SDHP=500m Row
100 SDHP=1000m Row
200 SDHP=2000m Row

Tuesday, August 7, 2012

"Air Force"

https://www.youtube.com/watch?feature=player_embedded&v=KP5FqNteLFk

Pre:
Burgener Warm-Up
10 min. MWOD: Heel chord wrap(rogue voodoo wraps), SMR Roll back/lats(trigger point)
2 Supersets of 15 Wall Balls then 15 MB Cleans, rest 2 min. in between
then...no rest in between
1 min. max single unders-65 reps
1 min. max double unders-89 reps
1 min. max triple unders-1 rep

WOD:
"Air Force"
20 Thrusters @95lbs
20 Sumo Deadlift High Pulls @95lbs
20 Push Jerks @95lbs
20 Overhead Squats @95lbs
20 Front Squats @95lbs
At the beginning of each minute do 4 Burpees, if the minute timer sounds in the middle of the rep you start the burpees after you complete that rep.  WOD demo at the top of page for your viewing pleasure.

Post:
2 Rounds: 3-5 Sec. HSPU negatives, 12 Band Pull-aparts, 10-12 Good Mornings @95lbs
10 min. MWOD: Supercouch w/ band, Heel chord floss w/ band, Shoulder external rotation w/ band

Matt B: 10:41 @42.3kg

Monday, August 6, 2012

MUs/6x400m


2 Goats
a goat=a modality of training that needs improvement

Pre:
10 min. MWOD
400m Jog

WOD:
3 min. AMRAP Bar Muscle Up

Record time for each round...
6x400m Runs
Rest 90 sec. between each

Post:
10 min. MWOD
Band floss
Couch Stretch
Shoulder Mob.

Matt B:
MUs w/ green rogue band-21 Reps
1:43-1:37-1:26-1:26-1:37-1:35

Saturday, August 4, 2012

B.S.B.ro

Pre:
150 Double Unders
20 Ovhd Lunges @22.3kg
10 min. Mobility
3 Warm-Up Sets Front Squat

WOD:
3-3-3-3-3 Front Squat
then...
50-40-30-20-10 reps
Back Squat @42.3kg
Sumo Deadlift High Pull @20kg Plate
13 min. Time Cap
Post Results...

Post:
5 Inch Worms
Tabata Hollow Body (scale as needed)
Tabata Bottom of a Squat


Matt B:
78.3kg-84.3kg-88.3kg-92.3kg-94.3kg(F2)
50-10: Didn't finish 248 total reps

Friday, August 3, 2012

10 Rounds w/ Cindy

Pre:
10 min. MWOD
10 min. P-Bar Prep

WOD:
10 Rounds for time:
5 Pull-Ups
10 Push-Ups
15 Squats

Post:
10 min. MWOD

Matt B: 7:31

Wednesday, August 1, 2012

D-day

Pre:
Burgener Warm-Up
Trigger Point SMR: 2 min. each-back, calf, hip
Burgener Warm-Up
2 Rounds:
50 Double Unders
25 Supermans
10 Overhead Squats @32.3kg

WOD:
2-2-2-2-2 Squat Snatch

"Diane"
21-15-9
Deadlift @225lbs
Handstand Push-Up

"Diane" is a Cf benchmark workout

Post:
100 ft. 20kg Carry
15 20kg Sit-Ups
10 Std. Leg Lifts @3kg each leg
10 min. MWOD

Matt B:
38.3kg-44.3kg-52.3kg-62.3kg (F1)-62.3kg (F1)
Diane-9:04 Handstand Push-Ups head to floor...started failing on HSPUs 1/2 way through, this was discouraging.  2 inches makes a giant difference in the HSPU, if your HSPU needs work I wound recommend using a abmat or anything that will decrease range of motion. Next time I will break up the HSPUs more.  Deadlifts were @98.3kg/215lbs (all the wt. available @ MCB arena) and were not so hard but form could have been better.