12 Days of Xmas (Leme style RIO)

WOD:
Like the Christmas song...execute the 1st exercise, then the 2nd exercise followed by the 1st, then the 3rd, followed by the 2nd, then the 1st, then the 4th-3rd-2nd-1st, 5-4-3-2-1, 6-5-4-3-2-1 u get the picture!
(a total of 12 rounds adding one more exercise round)

1- 100 ft. Farmer's Walk @2-16kg KB
2- KB Man Maker's (2 renegade row e/a then clean to overhead) @16kg KB
3- Muscle-Up (ring)
4- HSPU (abmat head)
5- Toes to Rings
6- Box Jumps 20 inches
7- Walking Lunges (each leg)
8- Ab Mat Sit-Ups
9- KB RDL @2-16kg
10- Double Unders
11- American Swings (overhead) @16kg
12- Ring Dips

Matt- 34:33
Sam- check samtrainingrj.blogspot.com

LPO 58 (New Cycle)

WOD:
4x 5 Muscle Snatch- 3 Snatch Balance- 2 Snatch Push Press @50kg  (80% of Msnatch)
     2 Muscle Snatch- 4 Snatch Balance- 4 Snatch Push Press @50 kg
(alternate for a total of 8 sets, 80 Reps)

3x 5 Muscle Clean- 2 Push Press- 2 Overhead Lunge @80kg (80% of Mclean)
     2 Muscle Clean- 5 Push Press- 2 Overhead Lunge @80kg
     1 Muscle Clean- 2 Push Press- 4 Overhead Lunge @80kg
(alternate for a total 9 sets, 75 Reps)

4x 4 Clean Pulls @120kg- 5 Front Squats @90kg (superset using 2 barbells)

4x 4 Deadlifts @130kg- 5 Back Squats @100kg (superset using 2 barbells)

Snatch Complex http://www.youtube.com/watch?v=0gdGlhlheLw
Clean Pull to FS http://www.youtube.com/watch?v=ZHqzPnQmLCk&feature=youtu.be

X-mas Cons

WOD:
10 min. AMRAP
40 Double Unders
4 Weighted Strict Pull-Up (9kg MB in between feet on ledge)

rest...

10 min. AMRAP
4 Deficit HSPU @6-8 inches
10 Burpee Box Jump @20 inches

rest...

EMOM for 8 min.
Even 30 sec. FLR
Odd 30 sec. Dead Bug (static)

1st- 6 Rounds 40 DUs, 3 Pull-Ups
2nd- 3 Rounds 3 HSPU (started failing on HSPU)

LPO 57

WOD:
Work Up to 1RM Muscle Snatch then 3x2 @90% (used 60kg)
Work Up to 1RM Muscle Clean and 1 RM Push Press then 3x 1 Muscle Clean-1 Push Press @85%
6x4 Snatch Pulls (not high pulls)@90kg
5x5 Back Squat @120kg
3x20 GHD Sit-Ups

MSnatch-missed 65kg which I got last time
MClean-95kg
Push Press=110kg

Banded Bons Dias

WOD:
5x 3 Weighted Pull-Ups (ledge) @15kg
4x 8 Banded Good Mornings @62kg on Bar, green rogue band on neck (check vid)

For time w/ quality:
100 Triangle/ CG Push-Ups
every break 3 V-Ups and 5 Superman Rocks (inspired from GWOD)
8:10 and w/7 breaks 15-15-15-15-10-10-10-10

Cooldown:
OTM: 30 sec. on Farmer's Walk @2- 20kg plates 30 sec. rest

LPO 56

WOD:
7x 3 Power Snatch- 3 Snatch Push Press @60kg
7x 3 Power Clean- 3 Push Press @80kg
5x5 Clean Pull (fast shrug and calf raise) @120kg
5x5 Front Squat 100kg-100kg-105kg-105kg-105kg
3x20 GHD Sit-Ups

LPO 55 (500th Post!!!!!! just a normal training day though)

WOD:
6x 3 Muscle Snatch-3 Overhead Squats-3 Snatch Push Press@55kg
6x 3 Muscle Clean-3 Push Press-3 Overhead Lunges (rt. leg forward only)@75kg
5x 5 Snatch High Pull @75kg
5x 5 Front Squat @100kg
4x 4 Deadlift @140kg
5x 12 GHD Sit-Ups

GYMBOSS is Boss

The perfect stocking stuffer of health http://www.gymboss.com and new design too!!

WOD:
10 min. EMOM (every min. on the min.)
5 Chest to Bar Pull-Ups (normal kip)
then..
Tabata Handstand Walk 8x 20 sec. walk 20 sec. rest- 50 feet
then.. I'll have another
Tabata Handstand Walk 8x 20 sec. walk 20 sec. rest- 65 feet

This Hurt Again Mate

Back in May 2012, I tried this WOD from CF North Manly from down under in Australia.  I Changed a few variables to accomadate my environment. I haven't been doing much conditioning so I figured I would play some catch-up...


WOD:

"The End" courtesy of CF North Manly
3 min. AMRAP, 6 min. AMRAP, Completion

100 Double Unders
30 Wallballs 10ft. 20lbs
20 V-Ups
30 Box Jumps 20'
20 Sumo Deadlift High Pulls @42kg
30 Burpees
20 Shoulder-Overhead @42kg
100m Farmers Walk @20 kg Plates

There is 1 min. of rest between each attempt (3,6,completion)
Post reps for 3min. and 6min. and the completion time.

Before I started this bad boy I hit up some strength :
Sumo Deadlift High Pull 5-5-5 @72kg
Thrusters 5-5-5@82kg (2nd set bar was slippery so did 4)

As for the WOD
1st Rd. 132 Reps  (may 2012-125)
2nd Rd. 178 Reps..I messed up by doing 20 Box Jumps instead of 30 (may 2012-187)
3rd. Rd. 13:47 (may 2012-13:28)

I was not too upset that I didn't beat it the first time b/c of the lack of metcons in my recent programming.  Definitely a sick wkout once I hit the burpees things got slow motion on me.

Dust off The old Med Ball

WOD: (All this stuff rest 2-3 minutes in between sets/supersets)


A. Max Pull-Up (Ledge) with 20lbs/9kg MB in between feet
then do 3 sets @80% of the max reps...I got 8 reps so 80% of that is 6.4 so I did 3x 6 with the 6th rep a really slow negative.

B. 3x 10 V-Ups then immediate transition into Handstand against wall, hold for 1 min.

C. 3x 3 Pendlay Row @92kg

D. 3x10 Good Mornings @52kg + Green Rogue Band (put it around neck then step on it)

LPO 54

WOD:
6x5 Power Snatch @60kg
6x3 Power Clean- 3 Power Jerks@90kg
5x6 Snatch High Pulls @75kg (1st rep from floor 2nd from knee 3rd from floor 4th from knee etc.)
6x5 Back Squat 120kg
5x12 GHD Sit-Ups

LPO 53 (C+J 120kg PR)

WOD:
Snatch: 4-3-4-3-4-3-4-3-4-3 (10 working sets @75%-80%)
3x 1 Cleans-2 Jerks@75%, 1 Clean-1 Jerk @80%, 1 Clean-1 Jerk @90%, 1 Clean-1 Jerk @100%, 3x 1 Clean-2 Jerks @80%  
Front Squat 5x5 (Heavy)
Deadlift (Clean) 4-3-4-3-4-3 (Heavy)
5x12 GHD Sit-Ups

Snatch-65kg-70kg (32 for 35)
C+J 90kg-100kg-110kg-120kg(PR)-100kg
FS-100kg
Dead-130kg-140kg

5 min. of Suck

WOD:
1. 5 Rounds not for time
5 Bridge-Ups
10 Hollow Rocks
15 Side Planks (Dynamic)
rest as needed in between rounds

2. 5 min. Plank attempt (barely)

3. 3x 20 Supermans

House Work

WOD:
3x 3 Muscle Snatch-3 Snatch Push Press-3 Overhead Squat @52kg
     2 Muscle Snatch-2 Snatch Push Press-2 Overhead Squat @58kg
     ( 3-2-3-2-3-2)
5-5-5 Front Squat @102kg (Power Clean first b/c no rack @house)

OTM for 5 min:
4 Hang Power Clean @52kg

Pull-Ups (ledge strict) 8-8-8

Pendlay Row

WOD:

5x5 Pendlay Row 72kg-72kg-82kg-82kg-72kg

then....

8 Rounds for distance and reps

20 sec. max Farmers Walk @23kg each hand

10 sec. max Push-Ups
repeat (4 min. work total no rest)

850 feet (260m) + 58 Push-Ups

LPO 53

WOD:
6x5 Power Snatch @60kg
6x3 Power Clean- 3 Power Jerks@80kg
5x6 Snatch High Pulls @75kg (1st rep from floor 2nd from knee 3rd from floor 4th from knee etc.)
4x4 Back Squat 120kg
5x5 Deadlifts @130kg
5x12 GHD Sit-Ups

LPO 52

WOD:
Snatch 4-3-4-3-4-3-4-3 @75%-80%
8x 2 Cleans- 2 Jerks @75%-80% (Alternate like above)
5x5 Snatch Pulls (not high pull) @105% 1RM Snatch
5x5 Front Squat (heavy)
4x5 Deadlift (heavy)
5x12 GHD Sit-Up

Snatch: 65kg-70kg (27 for 28)
C+J: 90kg-100kg
SnPull: 90kg
FS: 100kg
Deads: 130kg

Lagoa Health Boost

WOD:
3x10 Strict Pull-Ups  (if you can only do 6 strict Pull-Ups, try and kip the next 4 to make 10.)
3x10 Strict Bar Dips (same as above....make sure you log what happened.)

5 Rounds of:
2 min. Run @mile pace 75-80%
1 min. FLR (Front Leaning Rest is the top of your push-up)

The FLR was good for some active recovery. I used a light to moderate pace because I haven't ran in over 6 weeks.  My legs felt heavy.  Pull-Ups had to kip on 2 on 2nd and 3 on third, dips =easy.

Turtle Shell 2

WOD:

WOD:
10 min. AMRAP
complete this sequence as many times as possible (did on my ledge..harder than bar)
1 Wtd. Pull-Up
3 Deadhang Pull-Ups
5 Kipping Pull-Ups
if you drop from the bar before the complex is completed the round doesn't count.  You have to drop the weight after the 1st Pull-Up, I used a bookbag w/ 16kg inside and wrapped my legs through the straps.

10 min. AMRAP
complete this sequence as many times as possible
1 Deficit HSPU (6-8 inches)
3 HSPU
5 Close Grip Push-Ups
more than 3 sec. break or failed rep the round doesn't count

Inverted Tabata 8x10 sec. on -20 sec. off hold chin over ledge

1st and 5th round of 2nd WOD 5th round no rep and pretty funny

WOD 1: 3 Rounds failed on 3rd deadhang in 4th...tried again but couldnt get the deadhangs
WOD 2: 4 Rounds then 2 attempts on the 5th the video then got one more parallette

LPO 51

WOD:
6x 3 Muscle Snatch- 3 Overhead Squat- 3 Snatch Push-Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges (Jerk Leg Forward) @75kg
5x5 Snatch High Pulls @75kg
3-3-2-3-3-2 Front Squat 100kg-110kg-115kg-100kg-110kg-115kg
5x12 GHD Sit-Ups

Happy Thanksgiving

LPO 50

WOD:
6x5 Power Snatch @60kg
4x 3 Power Cleans 1 Power Jerk @80kg
4x 1 Power Cleans 3 Power Jerks @80kg
5x5 Snatch Pulls @90kg
3-3-2-3-3-2 Front Squat 100kg-110kg-115kg-100kg-110kg-115kg
5x5 Deadlifts @130kg
5x12 GHD Sit-Ups

In House GWOD

Courtesy of http://gymnasticswod.com/content/sun-1027

WOD:
6 Rounds for time:
20 Squats
15 Burpees
10 V-Ups

Matt-13:15

LPO 49 (COMPETITION)

WOD:
Snatch 1-1-1  75kg-80kg-85kg
Clean and Jerk 1-1-x 110kg-115kg-120kg(F)

http://www.youtube.com/watch?v=_Rp5oV70v0Y

http://www.youtube.com/watch?v=BzIN4M-_hAY

http://www.youtube.com/watch?v=mjMc1GEnN2I&feature=youtu.be

LPO 48 and Muscle-Ups (20/11)

20/11
WOD:  3X 1 min. AMRAP Muscle-Ups (ring) rest as needed, 1 min. AMRAP jumping bar Muscle-Ups rest as needed.
Ring-5 Bar-7 Ring-5 Bar-6 Ring-4 Bar-6
note: missing the rep to rep transition

21/11
WOD:
6x 4 Power Snatch- 4 Overhead Squat @60kg
6x 3 Power Clean-3 Power Jerk @80kg
5x5 Snatch High Pull (from boxes) @70kg
5x5 Back Squat @120kg
5x10 GHD Sit-Ups

LPO 47

WOD:

6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
4x5 Clean Pulls @120kg
5-4-3-5-4-3 Front Squat @95kg-100kg-105kg
4x5 Clean Deadlifts @130kg

notes: a little left knee discomfort today, hit some MWOD.

Rainy Day WOD

1.Courtesy of http://gymnasticswod.com
5 Rounds for quality:
5 Sit-Ups to pike (hold Pike 3sec.)
5 Bridge-Ups (hold Bridge 3sec.)

2. 5x 20 Goblet Squats @24kg
rest 60 sec. in between sets
5x 60 sec. Front Leaning Rest
rest 60 sec. in between sets

3. 5 min. Headstand work

No Kip Friday

WOD:
10 min. Slackline
10 min. practice Muscle-Up on rings (strict)
10 min. to complete this circuit of Pull-ups on rings:
10 @Bodyweight
8 @5kg (DB in between thighs)
6 @5kg (DB in between thighs)
4 @10kg (DB in between thighs and ankles)
2 @15kg (DBs and one 5kg plate around neck
10 min. Practice Handstand Walk
after every 3 attempts 10 Hollow Rocks
30 min. Slackline

LPO 46 (hi-five)

WOD:
6x5 Snatch @+ or - 80%
6x5 Cleans @+ or - 80%
6x5 Jerks @+ or - 80%
5x4 Front Squat (Heavy)
5x10 GHD Sit-Ups

Snatch-65kg
Clean-90kg
Jerk-90kg
Fs-100kg

Rough one

LPO 45

WOD:
Power Snatch 3-2-3-2-3-2 (75%-87.5% of 1RM PS)
Power Clean/ Power Jerk 2/3-3/2-2/3-3/2-2/3-3/2-2/3-3/2 (70%-80% of 1RM PC/PJ)
5x4 Clean Pulls (100% Clean)
5x4 Front Squat (Heavy)
5x10 GHD Sit-Up

PS-60kg-70kg
PC/PJ-80kg-90kg
Cp-120kg
FS-100kg

13.5 +

WOD:
4 min. AMRAP
15 Chest to Bar Pull-Ups
15 Fat Bar Thrusters @+/- 95lbs (concrete barbell lagoa)
rest 4 min.
4 min. AMRAP
6 Toes to Rings
6 Handstand Push-Ups

Sam:
2 Rds 5 Thrusters, 2 Rounds 6 Toes to Rings

Matt:
1 Rd 15 Thrusters-13 CTB, 3 Rounds 6 Toes to Rings, 1 HSPU

Sitio

WOD:
1.10 min. Slackline
2. For Time:
5 Rounds
30 sec. hold Bottom of a Squat
20 Squats
30 sec. Front Leaning Rest
20 Push-Ups
10:29

3. 15 min. practice Handstand Walk
4. 30 min. Slackline

Aline (Sam's Choice)

WOD:
5 Rounds @ Max Reps, rest as needed between rounds:
Shoulder Press@62kg
Muscle-Ups

Matt:
SP: 11-9-8-7-7
MU: 4-3-3-1-2

Sam:
SP: 6-5-5-5-4
MU: 6-5-5-5-4


Later I did 50 Burpees for time (Wake-Up WOD) -2:19

LPO 44 (120kg PR Clean)

6/11/13
10 min. SMR Trigger Point
3x60 sec. Goblet Squat bottom hold (24kg kb)
3x20 Bridge-Up http://gymnasticswod.com/content/bridge
3x10 Alternating Turkish Get-Ups (24 kg kb)

7/11/13
WOD:
Work up to Heavy Power Snatch (80kg)
4x2 Snatch (full) @80kg (x-2-2-1)
Work up to 2 Heavy Power Cleans- 1 Heavy Power Jerk- 1 Split Jerk (100kg)
Find Clean and Jerk max (hit 110kg easy, 120kg got the clean missed Jerk)
4x5 Snatch Pull @90kg
4x4 Back Squat @120kg-120kg-125kg-125kg
5x10 GHD Sit-Ups

LPO 43 (Test Day)

WOD:
Find 1RM Muscle Snatch
Find 1RM Power Snatch
3x3 Power Snatch @87.5% of 1RM PSn of above.
Find 1RM Muscle Clean-Push Press
Find 1RM Power Clean-Power Jerk
3x 2 Power Clean- 2 Power Jerk @80% of 1RM PCl and Pj above
5x5 Front Squat @Heavy

Matt:
MS-65kg
PS-80kg, 3x3-70kg
MC,PP-90kg
PC, PJ-110kg, 3x2-2 90kg
Fs-95kg

Ngi

No Excuse WOD
For Time:
100 Push-Ups (no kipping)
100 Sit-Ups (AB-mat, arm ok)

9:27

3s Company Revisited

WOD:
Work up to a Heavy 1 Rep Thruster (I used the 5-5-3-1-1)
Rest as needed.


3 Rounds for time...
12 Thrusters @62.3kg
12 Pull-Ups (strict no kip)
rest 3 min. between rounds, record time for each round.

Matt:
Thruster 102kg http://www.youtube.com/watch?v=M4Mt-2btq1k&feature=youtu.be
Rd. 1-1:16
Rd. 2-1:16
Rd. 3-1:56 (Pull-Ups got me)



Did this in November last year (big changes)  http://matttrainingrj.blogspot.com.br/2012/11/3s-company.html

LPO 42

WOD:

6x5 Snatch @70-75% 
6x2 Cleans 2 Jerks @70-75%
5x5 Snatch Pulls (not high pulls) @moderate
5x5 Back Squat @heavy

Sn-60kg
C+J-85kg
SnP-90kg
BS-120kg

New Tree

WOD:
Muscle-Up 6x5
Leg-Raise Chin Over Bar 5x5 http://www.youtube.com/watch?v=JDyBWQxSZXM

Comments: MUs failed on 2nd and 4th set, only got 4 then shook it out and got the 5th both times.

LPO 41

28/11- NEWOD (No excuse WOD) 50 Burpees -2:25

29/11

6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @55kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
4x5 Clean Pulls @120kg (add shrug and plantar flexion)
5x5 Front Squat @95kg
4x5 Clean Deadlifts @130kg
5x10 GHD Sit-Ups
later in the day....
Quick Metcon 100 SDHP @24kg KB -2:31

Turk it

WOD:
5x 4 Turkish Get-Up (Rt/Lt)
40 Total
Rest as needed in between Arms.

4X 25 Hollow Rocks- 25 Superman Rocks

10th Round KO

WOD:
3x 3 Negative Bar Muscle-Ups
then...
EMOM for 12 min.
3 Muscle-Ups
50m Shuffle (25 down and back)

Comments: Sam and I encountered Muscle-Up trouble in the last 3 min.


http://www.youtube.com/watch?v=kMP5Uij_tOg

http://www.youtube.com/watch?v=cY6JdwFKa1M

LPO 40

Yesterday:
Crush some MWODs and ....
Pull-Ups-
10 @BW, 3@16kg, 5@7kg, 3@16kg, 5@7kg


WOD 24/10:
6x5 Snatch @70-75%  http://www.youtube.com/watch?v=jTBFRWqK7fE
6x2 Cleans 2 Jerks @70-75% http://www.youtube.com/watch?v=HLnxeiQFJJ4&feature=youtu.be
5x5 Snatch Pulls (not high pulls) @heavy
5x5 Front Squat @heavy
5x10 GHD Sit-Ups

Sn-60kg
CJ-85kg
SnP-100kg
FrSq-95kg

LPO 39

WOD:

6x 4 Power Snatch-4 Overhead Squat @75%-80% (1RM Pwrsnatch)
6x 3 Power Clean-3 Power Jerk @70% (1RM Power C+J)
5x5 Snatch High Pull @80% (1RM Sn. High Pull)
5-4-5-4-5-4 Back Squat @Heavy

Matt-
PS-OHS 55kg
PC-PJ 75kg
Sn HPull 75kg
Bk Sq 110kg-120kg

Comments: Felt Heavy today.

Free Falling

WOD:
For Quality...
10-8-6-4-2
Free Standing Handstand Push-Ups
Toes to Bar

Comments: on a scale of 1-10 performance was 4.5

Sunday Happy Hour

WOD:
3x  3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push-Press@52kg
      2 Muscle Snatch- 2 Snatch Balance- 2 Snatch Push Press@58kg
(6 total sets alternate weights)

5x 5 Thrusters @72kg
4x4 Snatch Pulls @88kg

Matt's Pick

WOD:
6 min. AMRAP
4 Muscle-Ups
10 Overhead Lunges (5EL) @2-16kg
rest 3 min.
6 min. AMRAP
6 Plyo Clap Push-Up
30 ft. Wtd. Broad Jump (holding 2-5kg plates)

Sam:
3 Rounds, 1 MU
7 Rounds, 6 PU, 15 ft. BJ

Matt:
4 Rounds, 1 MU
9 Rounds, 4 PU

LPO 38

WOD:
6x5 Snatch@70%-75%
6x2 Clean-2 Jerk@ 70%-75%
5x5 Snatch Pulls (not high, just shrug)@+100%(Snatch)

Snatch: 60kg
C, J: 85kg
SnP: 90kg

LPO 37

WOD:

6x 4 Power Snatch-4 Overhead Squat @75%-80% (1RM Pwrsnatch)
6x 3 Power Clean-3 Power Jerk @70% (1RM Power C+J)
5x5 Snatch High Pull @80% (1RM Sn. High Pull)
5-4-5-4-5-4 Back Squat @Heavy
5x10 GHD Sit-Ups

Matt-
PS-OHS 55kg
PC-PJ 75kg
Sn HPull 75kg
Bk Sq 110kg-120kg

Sam's Choice

WOD:
Tabata Pull-Ups (score lowest round)
Tabata Double Unders (score total)
Rest 2 min.
Run 1600m.

Matt:
PU-7, DU-168, Mile-6:53

Sam:
PU-7, DU-104, Mile-6:35

LPO 36

WOD:
Snatch: 6@50kg, 5@55kg, 6@55kg, 5@60kg, 6@55kg, 5@60kg
6x 2 Cleans 2 Jerks: 80kg
5x5 Snatch Pull: @70kg

LPO 35

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press @53kg
6x 3 Muscle Clean- 3 Push Press- 3 Lunges OH @70kg
5x3 Clean Pulls @110kg
5x5 Front Squat @100kg (last set 4 reps)

60/45/20

MWOD: Bottom Squat

3x60 sec. (Plank Rt. Middle Lt.)
3x45 sec. Handstand against wall (try to keep off wall)
3x20 sec. Chin Over Bar

LPO 34 (Return 60%)

WOD:

6x 4 Power Snatch @60%

6x 2 Power Clean-2 Power Jerk@60%

5x 4 Snatch High Pull

4-3-2-3-4 Back Squat

5x10 GHD Sit-Ups

PS-50kg

PCPJ-70kg

SHP-70kg

BS-110kg-120kg-120kg-110kg-100kg

60-45-30

MWOD: Hip Capsule Opener
Stretch: Splits
3x60 sec. Headstands
3x45 sec. Bridge Up
3x30 sec. Hollow Body Hold

Rest as needed in between

VACATION WODS

21/9
3X12 DB Chest Press@70lbs
3X12 DB Front Squat @70lbs
3x12 DB Bent Over Rows @70lbs
OTM 10 min. 30 sec. Row 30 sec. off

9/23
OTM 10 min 30 sec. Double Unders 30 sec. off
3x10 Strict Pull-Ups
3x 10 Diamond Push-Ups

9/24 Crossfit Gryphon Cleveland, TN
4x5 Back Squats @70% 265lbs
15-12-9-12-15
Hang Power Clean@115lbs
Knees To Elbows
KB Swings@55lbs
15:00
6 min AMRAP 30 Double Unders 20 Sit-ups
3 Rds 30 DUs 10 SUs (Jump rope not ideal length)

9/25 Crouching Tiger
50 Squats
50 Push-Ups
50 Pistols
25 Finger Tip Push-Ups
50 Side-Lunges
25 Knuckle Push-Ups
50 Lunges
25 Diamond Push-Ups
12:38

9/26 Old gym visit
1000m Row Warm-up
1 x 3 Muscle Snatch-3 Snatch Balance- 3 Sn. Push Press
Had to leave

9/28
OTM for 10 min. 3 Muscle-Ups

3/10
3 Rounds for time:
10 Burpees
20 Tuck-Jumps
30 Push-Ups
40 Squats
50 Lunges
15:17

Inov 8 Lifts!!

WOD:
1. Find 1 RM Power Snatch  http://www.youtube.com/watch?v=JIW7aFAAX2s&feature=youtu.be

2. 6x Snatch Complex- 1 Power Snatch-1 Hang Snatch-1 Snatch-3 Overhead Squats http://www.youtube.com/watch?v=Q1AAFj68iLI&feature=youtu.be 
(Use 70% of the 1RM established for PSnatch)

3. 6x 3 Power Clean- 3 Power Jerk @75% (Power Clean)

Matt:
1. 80kg (PR)
2. 56kg
3. 80kg

LPO 33

WOD:

3x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
     2 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (85%)
3x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (80%)
     2 Muscle Clean- 2 Push-Press- 2 Lunges OH (85%)
5x5 Clean Pulls (110%)
2x4 Front Squat (80%)
    3 Front Squat (85%)

    2 Front Squat (90%)

Matt

Combo 1 80% =55kg, 85% =57kg

Combo 2 80% =75kg, 85% =80kg  http://www.youtube.com/watch?v=CfJ3Q7qgA-8&feature=youtu.be

CPls-125kg

FS 80%-90kg, 85%-95kg, 90%-100kg

These percentages aren't super accurate, Muscle Snatch % based loosely on 1RM Muscle Snatch (w/ great form)

Matt's Choice

WOD:
3 Rounds for time:
30 Double Unders
20 Box Jump @22 inches
10 Muscle-Ups
Rest 2 min.

Post Rounds..
Sam:
Rd 1-2:37
Rd 2-3:44
Rd 3 3:54

Matt:
Rd 1-2:18
Rd 2-2:49
Rd 3-5:12

https://www.dropbox.com/sh/f5llsr1v1wa1fjt/JNq5qpWjLZ?n=58489799#lh:null-G0121122.JPG

LPO 32 (Castelo Branco)

WOD:

Snatch: 5@75%, 4@80%, 5@75% 4@80%, 5@75%, 4@80%
C+J: 2+2@75%, 2+2@75%, 2+2@75% 2+2@75%, 2+2@75%, 2+2@75%

Snatch: 60kg, 65kg (4th set missed 2)
C+J: 85kg

Notes: Had to use nanos...big difference you can see in the vid that I am off the heels.

http://www.youtube.com/watch?v=pKKC0zc2XTA&feature=youtu.be

LPO 31

WOD:

3x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
     2 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (85%)
3x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (80%)
     2 Muscle Clean- 2 Push-Press- 2 Lunges OH (85%)
5x5 Clean Pulls (110%)
2x4 Front Squat (80%)
    3 Front Squat (85%)

    2 Front Squat (90%)

Matt

Combo 1 80% =55kg, 85% =57kg

Combo 2 80% =75kg, 85% =80kg

CPls-125kg

FS 80%-95kg, 85%-100kg, 90%-105kg

These percentages aren't super accurate, Muscle Snatch % based loosely on 1RM Muscle Snatch (w/ great form)

http://www.youtube.com/watch?v=rSF6g-zvDVs&feature=youtu.be

"Nate"

WOD: "Nate"
Nate is a CrossFit Hero Workout...

20 min. AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 KB Swings

Matt: @24kg KB 16 Rounds 1 MU
Sam: @24kg KB 16 Rounds 1 MU

LPO 30 (Castelo Branco)

WOD:
6x 4 Power Snatch-4 Overhead Squat @75%-80% (1RM Pwrsnatch)
6x 3 Power Clean-3 Power Jerk @70% (1RM Power C+J)
5x5 Snatch High Pull @80% (1RM Sn. High Pull)

Matt-
PS-OHS 55kg
PC-PJ 70kg
Sn HPull 70kg


http://www.youtube.com/watch?v=L2whnb_DdVs&feature=youtu.be
https://www.youtube.com/watch?v=HFq9tO-4KdM

notes: lifts w/ inov-8s

Slackline Complex

Pre:
Rogue Band Wrap Quad-Couch Stretch
Trigger Point-TFL, Quad, Ant. Tib

Core/ Warm-Up:
3x 25 Hollow Rocks- 12 SL Bridge- 12 SL March http://www.youtube.com/watch?v=1fHjKUvnbk4&feature=youtu.be
1x 15 Band Pull-Aparts-15 Band Pass throughs

Strength:
3x 3 Negative Pull-Ups (5 sec. count - ) rest 15 sec. only in between sets. Intensity >85%

3x Max Hand Release Push-Ups. rest 60 sec. in between sets. Intensity >90%

3x Each side with KB in L/R hand using the opposite foot: 6 RDL- 6 Bent Over Row-6 Shoulder Press  .  Intensity =80% http://www.youtube.com/watch?v=JJidBeM_ae8  http://www.youtube.com/watch?v=xNdCD8CVxDo

3x 7 Headstand Reverse Leg Lifts http://www.youtube.com/watch?v=WstEjF9XojU

Post:
Stretches: Wall Olympic Squat - Wall Split

Matt: 
HR Push-Ups: 48-14-11
SL Complex @24kg

Membro Superior

WOD:
1. No rest in between: 1 min. Side Plank, 1 min. Plank, 1 min. Side Plank , 1 min. Rev. Plank, 1 min. Dead Bug.

2. On the Min. for 10 min: 2 Hang Muscle Snatch  (I went from the hip b/c my knee is not 100%, the video shows the traditional movement starting from the knee.  You will be able to move more load with the version in the video).  http://www.youtube.com/watch?v=Wgaq68DObq0

3. Work up to 2 RM Shoulder Press

4. 3x5 Reps Pendlay Row http://www.youtube.com/watch?v=ZlRrIsoDpKg

5. No rest in between: 1 min. Side Plank, 1 min. Plank, 1 min. Side Plank , 1 min. Rev. Plank, 1 min. Dead Bug.

Matt:

2- 42kg

3- 78kg

4- 80kg

GWODs

28/8- 30 min. Muscle-Up technique
29/8- 20 min. Handstand practice

Knee is taking a break!!

LPO 29

A little knee discomfort from last week's squat marathon...

WOD:

6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
6x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (80%)
5x5 Clean Deadlifts (105%)
5x5 Front Squat (75%)

Complex 1-55kg
Complex 2-75kg
Clean DL-120kg
FS-90kg

Countdown

WOD:
For Quality  (not timed)

10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups (chin-up allowed)

10-9-8-7-6-5-4-3-2-1
Strict Dip (p-bar/ korean/ any variation)

LPO 28

WOD:
Snatch: 5@75%, 5@80%, 5@80% 5@80%, 5@80%, 5@80%
C+J: 2+2@75%, 2+2@80%, 2+2@80% 2+2@80%, 2+2@80%, 2+2@80%
Snatch Pulls: 5x5 @+ or-105% ( 1RM snatch)

Matt:
Snatch- 5for5@60kg, 2for5 @65kg, 4for5 @65kg, 3for5@65kg, 4for5@65kg, 5for5@65kg
C+J- 90kg, 95kg (no misses)
Snatch Pulls: 90kg

A Long Sprint

WOD:
30 Overhead Squats @42kg
7 Muscle-Ups
20 Overhead Squats @42kg
5 Muscle-Ups

Sam: 6:37
Matt: 6:56

LPO 27

WOD:
6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @80% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @80% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (75-80%)

Matt:
Complex 1-55kg
Complex 2-80kg
Sn. High Pulls 70kg
Bk Squat 105kg-115kg

Midweek Midsection

WOD:
For Quality-
Accumulate 2 min. Knee Tuck (support position on P-Bar)
3x10 Deficit Ring Row
Accumulate 2 min. FLR on rings http://www.youtube.com/watch?v=CWiVS8iwybI
3x 10 Ring Roll-outs

LPO 26

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (80%)
6x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (75%)
5x5 Clean Deadlifts (105%)
5x5 Front Squat (85%)

Complex 1-55kg
Complex 2-70kg
Clean DL-120kg
FS-95kg

3x Threat

WOD:
8 min. AMRAP
5 Wtd. Pistols each leg (not alternating) @16kg
5 Deadhang Pull-Ups

rest 3 min.

8 min. AMRAP
5 Handstand Push-Up
5 Triple Unders

rest 3 min.

8 min. AMRAP
10 Tuck-Crunch
200 ft. Overhead Waiter's Walk (2 KBs 1-24kg, 1-16kg switched arms each rd)

1- 4 Rds. 10 Pistols, 4 Pull-ups
2- 5 Rds. 1 HSPU
3- 4 Rds. 10 Tc, 100ft walk

LPO 25

WOD:
6x 5 Snatch @75%
6x 2 Cleans 2 Jerks @75%
5x 5 Snatch Pull @+or-105% (Snatch 1RM)

60kg

90kg

Snatch-60kg
C+J-90kg
Snatch Pull-85kg

Sam's 1 year Muscle-Up Anniversary

WOD:
10-8-6-4-2
Muscle-Ups
Box Jumps @33 inches

Sam-9:12
Matt-9:27

LPO 24

WOD:

6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @75% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @70% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (80%-85%)

Matt:
Complex 1-50kg
Complex 2-75kg
Sn. High Pulls 60kg
Bk Squat 110kg-120kg

Toed Up

WOD:
4x5 Headstand Reverse Leg Lifts - http://www.youtube.com/watch?v=WotkZMMnmFE

OTM for 10 min:
Odd minutes-10 V-Ups
Even Minutes-10 Toes to Bar


 After 6 minutes had to regress from V-ups to Tuck Crunch and T-B to Knees to Elbow.

LPO 23

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push Press (75%)
6x 3 Muscle Clean- 3 Push-Press- 3 Lunges OH (75%)
5x5 Clean Deadlifts (105%)
5x5 Front Squat (80%)

Complex 1-50kg
Complex 2-70kg
Clean DL-120kg
FS-90kg

 

"Fran"

WOD:
"Fran"
21-15-9
Thruster @42kg
Pull-Ups

Fran is a CrossFit benchmark workout.  (http://www.youtube.com/watch?v=hAT6AFMiL14)

Matt- 3:42 (Sept 6, 2012- 4:20)

LPO 22

WOD:
6x 5 Snatch @75%
6x 2 Cleans 2 Jerks @75%
5x 5 Snatch Pull @110% (Snatch 1RM)

5 Snatch @60kg

2 Clean 2 Jerk @90kg

5 Snatch Pull @90kg

No Weights Please

WODs:
8 Rounds for reps:
20 sec. on Muscle-Ups
10 sec. off
20 sec. on Double Unders
10 sec. off

Matt: 23 MUs, 191 Double Unders (wanted to stay away from the bar today, feeling like roadkill)


8 Rounds for reps:
20 sec. on Muscle-Ups
10 sec. off
20 sec. on Clean and Jerk @60kg
10 sec. off

Sam: 19 Muscle-Ups, 27 C+Js

LPO 21

WOD:
6x 4 Power Snatch- 4 Overhead Squats @75% (1RM PowSnatch)
6x 3 Power Cleans- 3 Power Jerks @75% (1RM PowCl and Jerk)
5x5 Snatch High Pulls (Box) @90% (1RM Sn.H.Pull)
5-4-5-4-5-4 Back Squat (80%-85%)

Complex #1 @50kg

Complex #2 @75kg

Snatch High Pulls (box)@ 60kg 

Back Squats 110kg-120kg (120kg here)

Core Con

WOD:
Follow this sequence for 15 min. (5 times)

1st min. 30 Russian KB Swings @24kg/16kg
2nd. min. 40 Double Unders
3rd. min. 30 sec. Side Plank Lt./ 30 sec. Side Plank Rt.

LPO 20

WOD:
6x 3 Muscle Snatch- 3 Snatch Balance- 3 Snatch Push-Press (@80% of Muscle Sn. 1RM)
6x 3 Muscle Clean- 3 Push-Press- 3 Overhead Lunges (@80% of Muscle Clean 1RM)
5x5 Clean Deadlift (Heavy)
5x5 Front Squat (Moderate-Heavy)

Note: More Chest

1st Complex 53kg
2nd Complex 70kg
Clean Dead 120kg
FS 90kg

"Elizabeth"

WOD:
21-15-9
Clean (Power)
Ring Dips

Elizabeth is a CrossFit benchmark workout.

Matt- 6:39
Sam- 8:41

LPO 19

WOD:
Power Snatch 6x3 @70%
Power Clean then Power Jerk 6x 3C-3J@70%
Snatch Deadlift 5x5 @110%
Front Squat @5x5 80%

PS-55kg
PCPJ-80kg
Sn Dead-90kg
FS-90kg

Active Re-Con

WOD:
6x 5 Toes to Bar-5 Deadhang Pull-Ups (2 min. rest between sets)

Turkish Get-Up:
3x 5 rt. side (unbroken)  rest ...5 left side (unbroken)
30 total @24kg

LPO 18

WOD:
Muscle Snatch-Overhead Squat-Snatch Push Press: 3-3-3 @65%, 3-3-3 @65%, 3-3-3 @75%, 1-3-3 @80%, 1-3-3 @80%, 3-3-3 @75%, 3-3-3 @75%
Muscle Clean-Push Press: 3-3 @65%, 3-3 @70%, 1-1 @80%, 1-1 82.5%, 1-1@85%, 3-3 @70%, 3-3 @70%

Towards heavier loads Power Snatch or Power Clean was allowed to make the lift.

Clean Deadlift 5x5 @105%
Back Squat: Work up to a Heavy Single...then 3x5r @80%

Sn.Complex- off 80kg 1RM (50kg, 50kg, 60kg, 65kg, 65kg, 60kg, 60kg)
Cl.Complex- off115kg 1RM (70kg, 80kg, 90kg, 95kg, 100kg, 80kg, 80kg)
Cl.Dead-120kg
Bk.Squat-Heavy Single-140kg(vids) 5-5-5 @110kg

Complex 4 Load

WOD:
Tall Clean- 3@65%, 3@70%, 3@75%, 2@80%, 2@80%

5 Rounds for Max Load:
1 Bent over Barbell Row
2 Ground to Overhead
3 Front Squats

Re-rack allowed after Row only.  Rest in between rounds as needed.

Tall Clean: % of 110kg 1RM...72kg, 78kg, 82kg, 88kg, 88kg.

Complex:
Rd. 1 80kg
Rd. 2 82kg
Rd. 3 84kg
Rd. 4 88kg
Rd. 5 92kg


This WOD is from Faction strength and conditioning (http://factionsc.comhttp://factionsc.com). I modified it a little.

Home Sweet Home

WOD:
Find 1 RM Press
then....
6 min. AMRAP ladder:
3 Sumo Deadlift High Pulls @52kg
3 Burpees
6 Sumo Deadlift High Pulls @52kg
6 Burpees
9 Sumo Deadlift High Pulls @52kg
9 Burpees

12 Sumo Deadlift High Pulls @52kg
12 Burpees

15 Sumo Deadlift High Pulls @52kg
15 Burpees


Post reps for score.

Matt:
Press- 76kg
AMRAP- 75 reps

LPO 17 (Competition WOD)

WOD:
Snatch 3 Attempts
Clean and Jerk 3 Attempts

1st Competition, very different than training....
Snatch 75kg, 80kg (x), 80kg (x)
C+J 105kg, 110kg, 115kg (x)


Very good experience with some amazing talent!!

LPO 16

Power Snatch: work up to Heavy 1RM...
4 sets @80% 4 Reps of established.

Power C+J: 2+2 @80%, 2+2@85%, 1+1@87%, 1+1 @90%, 3+3@80%, 3+3 @80%

Front Squat 5x5 @65%

PSnatch: 75kg
C+J: 80kg, 85kg, 90kg, 95kg, 80kg, 80kg
FS: 80kg

Combos of Strength

WOD:
2 ROUNDS for quality/ Superset each combo:

A1-12 Reverse Hypers @6kg
A2-12 Reverse Hypers ~
rest 2 min.
B1-12 Pull-Ups (strict)
B2-12 DB Snatch (alt.) @26kg/57lbs
rest 2 min.
C1-12 Handstand Push-Ups
C2-12 DB Push Press @20kg
rest 2 min.
D1-12 DB Step-Ups (front rack/6 each leg) @20kg
D2-12 Broad Jumps

The Worst Chipper

WOD:
15 Power Cleans @70kg
30 Toes to Rings
30 Box Jumps @22 inches
15 Muscle-Ups
30 Push Press @2-16kg KBs
30 Double Unders
15 Thrusters @60kg
30 Pull-Ups (Pull-Up bar 300ft away from rings and barbell)
30 Burpees
300 ft Overhead Walking Lunge 1-16kg KB

Matt- 25:01
Sam-28:30

LPO 15 (195kg total)

Snatch- 4@75%, 3@80%, 4@75%, 3@80%, 3@80%, 2@87%, 1@93%, 1@100% (vid), 1@106%, 4@75%, 4@75%

Clean and Jerk- 2C+2J@75%, 1@85%, 1@95%, 1@100%, 1@105%, 1@110%, 1@115% (vid)

Sn %s-80kg 1 Rm...failed four times on 85kg 

C+J %s-105kg PRd @115kg

Grande Du @80kg Snatch

Some misses.....

Working on the Farm

Dead Bug Complex
OTM 10 min. 7 Wall Balls

15 min. AMRAP
30 sec. Side Plank L.
30 sec. Side Plank R.
200ft. Farmer's Walk @30kg DBs
25 Double Unders

5 Rounds, planks, 200ft. Farmer's Walk.

LPO 14

WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all (video)
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @80kg
5x5 Front Squat @80kg

Sitio Swinger

For 12 min. AMRAP
20 sec. American Swings @24kg KB
20 sec. rest

20 Turkish Get-Ups @24kg KB (alternating)
3X10 1 Arm Bent Over Row @24kg KB
3X10 1 Arm Shoulder Press @24kg KB
3x15 Wtd. Sit-Ups @24kg KB
60 sec Plank w/ 24kg KB on back

Leme at em'

WOD:
20 Muscle-Ups
25 Toes to Rings
30 Handstand Push-Ups (abmat)
35 Ring Rows
40 Ring Push-Ups

Sam- 16:36
Matt- 12:42

20th Muscle-Ups

Start of Toes to Rings

Start of Handstand Push-Ups (head to abmat)

Start of Ring Rows

Start of Ring Push-Ups

LPO 13

WOD:
Power Snatch 4@50kg, 3@55kg, 2@60kg, 4@50kg, 3@55kg, 2@60kg, 4@50kg, 3@55kg, 2@60kg
2 Power Clean 2 Jerk @70kg, @75kg, @80kg, @70kg, @75kg, @80kg, @70kg, @75kg, @80kg
5x5 Snatch High Pull @70kg (vid)
Back Squat 5@90kg, 4@100kg, 5@90kg, 4@100kg, 5@90kg, 4@100kg

LPO 12

WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg (video)
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @80kg
5x5 Front Squat @80kg

Tabata Squat then Muscle-Up

Pre:
MWODs

Rogue Voodoo Floss- ankle, knee, hip

Banded Overhead stretch

Trigger Point -Lats

1 Handstand on rings

MU Progressions

WOD:

Tabata Squat (20 sec. on 10 sec. off for 8 rds)

rest 2 min.

4 min. AMRAP Muscle-Up

to find score multiply lowest Squat round by # of Muscle-Ups

Matt: 180 (18 Squats x 10 Mus)

Sam: 324 (18 Squats x 18 Mus)

Country House Conditioning

WOD:
For Quality:
10 Rds
3 KB Turkish Get-Up (each arm) @24kg
3 Muscle-Ups
3 Headstand press to Handstand

LPO 11

Pre:
LAX Ball- lat and quad
2 Rds: 15 Reverse Hypers, 10 Pistols
Bottom Pos. w/ dislocates
2x 3-Sn. High Pull- 3Sn. Push Press- 3Snatch Balance- 3OHS
Warm-Up sets Snatch


WOD:
Snatch- 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%, 2@87%

Clean and Jerk- 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%

Post:

Shoulder Combo (y's, cobra, press in roman chair)

20 Pikes w/ S.B.

Lax Ball -feet

Voodoo band- knees, feet

Snatch-

75%-60kg

80%-65kg (vid)
87%-70kg https://www.facebook.com/photo.php?v=10201594826377688&l=4626966753341231316

C+J-
75%-80kg
80%-85kg (vid)

Rest-Con

Pre:
Trigger Point- Back/ Achilles
Shoulder Distraction (band), Pull Aparts, Disclocates
Split progression (band)
Voodoo wrap knees

WOD:
3x 5 min. AMRAP @80%
5 Toes to Bar
25 Double Unders
5 Burpees
Rest 1 min.

Post:
Trigger Point-Hip Flexor/ Lat

Matt:
Rd. 1= 3 Rounds +32 Reps (5 T-b, 25 Dus, 2 Burpees)
Rd. 2= 4 Rounds +1 rep
Rd. 3= 4 Rounds

LPO 10

Pre:
LAX Ball Hamstrings MWOD
3x3 Snatch High Pulls, 3 Snatch Balance, 3 Sotts Press
Warm-up sets of the 1st complex...


WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @80kg
5x5 Front Squat @80kg

Post:

3 Rounds:

20 Back Ext.

20 Plank Push-Up

20 Superman Rocks

LPO 9 Milestone 400th Post!!!

Pre:
Foam Roll-Lats, TFL, Adductors
3 Rds. 25 Double Unders 12 Back Ext.
3x 3 Snatch High Pulls-3 Angel Drops-3 Sotts Press @20kg
Warm-Up sets Snatch

WOD:
Snatch- 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%, 4@75%, 3@80%

Clean and Jerk- 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%, 2C 2J @75%, 2C 1J @80%

Post:
LAX ball smash

Matt:
Snatch- 75%=60kg, 80%=65kg
C+J- 75%=80kg, 80%=85kg

8th set of Snatch

L' in Out

Pre:
MWOD: Hips/Achilles/Shoulders -Band Distraction
Muscle-Up progressions
Handstands-Rings, Floor

WOD:
20 min. Muscle-Up technique: The Hands out in the bottom and the L from support. 2-3 reps per attempts, 6 attempts.

Post: LAX ball smash

Notes: pretty hard stuff

LPO 8

Pre:
World's Greatest Stretch
Dynamic Calf Floss (push-up position to pike w/ one foot on top of achilles) 10 each foot
Quad Snatch Stretch
Warm-Ups Power Snatch

WOD:
Power Snatch: 4@62.5%, 4@68.75%, 4@75%, 4@62.5%, 4@68.75%, 4@75%, 4@62.5%, 4@68.75%, 4@75% (vid)
Clean and Jerk: 2C 2J @66%, 2C 2J @71%, 2C 1J@ 76%, 2C 2J @66%, 2C 2J @71%, 2C 1J@ 76%, 2C 2J @66%, 2C 2J @71%, 2C 1J@ 76%
Snatch High Pull (floor) 5x5
Back Squat 6x5

Post:
30 min. low intensity soccer

Matt:
PS- 50kg, 55kg, 60kg, 50kg, 55kg, 60kg, 50kg, 55kg, 60kg
C+J- 70kg, 75kg, 80kg, 70kg, 75kg, 80kg, 70kg, 75kg, 80kg
Sn H P- 60kg (across)
BS- 100kg-110kg-100kg-110kg-100kg-110kg

Here is Eduardo doing 3 snatches @65kg

Me w/ 4 Power Snatches @60kg

LPO 7

Pre:
World's Greatest Stretch
3 Position Snatch Quad Stretch
1st complex under WOD w/ bar and then 40kg

WOD:
6x 3 Muscle Snatch (floor)-3 Snatch Balance-3 Overhead Squat-3 Snatch Push Press (12 rep complex) @45kg for all
6x 3 Muscle Clean (floor)-3 Push Press-3 Lunges (rt. leg to jerk stance)- 3 back rack to OH in Jerk stance @55kg (video)
5x5 Snatch Pull (not high pull, Sn. Deadlift to Shrug) @70kg
5x5 Front Squat @80kg

Post:
LAX ball tack and floss rhomboids

Du doing some C+J

Me on the 2nd complex MC-PP-Lunge-Bk-OH in Lunge..(that is a complex!)

Milestone-10,000 views!!

Pre:
MWOD-Rack pos.
Clean Quad Stretch
10 Thrusters @32kg, 10 Thrusters @42kg, 10 Thrusters @52kg

WOD:
Front Squat:
3@60%
3@70%
3@80%
2@85%
1@90%
3@80%
3x 2@85%

Post:
MWOD-Bottom pos.

Matt: 66kg-78kg-88kg-94kg-100kg (vid)-88kg-94kg-94kg-94kg
(used 110kg as my 1RM when it is probably around 120kg, power clean before every rep)

"Nasty Girls"

Pre:
MWOD, 3-3-3-3-3 Hang Power Clean (work up to 68kg)
MU progressions

WOD:
"Nasty Girls"

3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans @62kg

Post:
MWOD: Shoulder band distraction

Matt: 10:20
Sam: 13:30

LPO 6

Pre:
Bottom and OH pos.
Angel Drops and Sots Press
Warm-Up sets Snatch

WOD:
Snatch 7x 4 reps
8x 2 Cleans 2 Jerks

Post:
Hips static stretch 5-10 min.

Matt/ Du same weights

Matt:
Snatch-60kg-60kg-60kg(F3)-60kg(F2)-60kg-60kg(F3)-60kg
2Cs2Js-60kg-70kg-75kg-80kg-80kg-80kg-80kg-80kg

LPO 5

Pre:
World's greatest stretch
Bottom pos. and overhead
2x 3 Power Snatch-3 Sn. Push Press-3 Overhead Squats@22kg

WOD:
5x 3 Power Snatch- 3 Sn. Push Press- 3 Overhead Squats@50kg
5x 3 Hang Power Clean- 3 Jerks- 3 Lunges@60kg
5x 5 Snatch High Pulls@60kg
5x 6 Front Squats @70kg (fast)

Post:
50 Hollow Rocks
50 Sit-Ups
50 Back-Ext

3's and 5's

Pre:
Band Shoulder MWOD's, Pull-Aparts, DU's and Leg Swings

WOD:
20min..
Even Min. 3 Bar MUs
Odd 5 HSPU (strict)

Post:
Bottom Pos. and  Band shoulder

Matt: 1st 5 sets of Bar MUs w/ green rogue 65lbs resistance and last five sets w/ blue 50lbs assistance
http://www.roguefitness.com/rogue-monster-bands.php

"Helen" SAM goes HAM

Pre:
MWOD
Pose practice
Practice WOD movements...

WOD:
"Helen"
3 Rounds for time:
400m Run
21 KB Swings @24kg
12 Pull-Ups

Post:
Bookbag band distraction (shoulder)
Heel Smash

Matt: 9:11 last time (11:30)
Sam: 8:48

Good Job you s.o.b!!

LPO 4

Pre:
Bottom and Overhead Position
Barbell Positions

WOD:
6x Complex of 3 Power Snatch-3 Sn. Push Press-3 Overhead Squats
6x Complex of 3 Hang Power Cleans-3 Jerks
5x5 Snatch High Pulls
5x5 Back Squat (speed)

Post:
World's Greatest Stretch/ Hollow Rocks

Matt:
Complex 1 @50kg
Complex 2 @70kg
Sn. High Pulls @50kg?
Back Squat @100kg

Notes: More knee flexion needed

Weaksauce

Pre:
MWOD: Hips/Shoulder (band distraction)
4x of this complex; 3 Snatch High Pulls 3 Hang Power Snatch 3 Sn. Push-Press 3 Sn. Balance @12kg
4x of this complex; 2 Angel Drops 2 Sots Press @22kg

WOD:
Snatch (From High Hang) 3@60%, 2x3@70%, 2x3@80%
Clean Pull 4x4 @80%
4 RM Front Squat, then 4x4@90% of 4RM

Post:
MWOD Rack position

HSnatch-48kg-56kg-56kg-62kg*-62kg*(F2 vid)
Clean Pull-82kg*(vid)
Front Squat-98kg, 88kg-88kg-88kg-88kg

*lowered the weight 2kg
*weak from a virus

LPO 3 -1RM Test

Pre:
MWOD-Bottom pos.
Quad Snatch Stretch
Angel Drops and Sotts Press
Warm-Up sets of Snatch

WOD:
Find 1RM Snatch
Find 1RM Clean and Jerk

Post:
PM trigger point roll and lax ball tack and floss

Matt:
Snatch- 80kg (PR)
C+J-105kg (PR)

LPO 2

Pre:
MWOD: Tricep Smash, Bottom pos. Overhead Pos.

WOD:
8 sets: 2Power Snatch-2 Snatch Push Press-2 Overhead Squats-2 Snatch Balance
6 sets: 4 Hang Clean-Front Squat
6 sets: 1 Push-Press 3 Push-Jerks

Post:
World's greatest stretch

40kg on 1st 2 complexes
50kg on PP and PJ

Grace

Pre:
MWOD Overhead
Quad Clean Stretch
Technique and Warm-Up sets Power Clean  and Jerk

WOD:
2 Power Cleans And 1 Jerk @ 60%, 70%, 75%, 80% and 80%
rest 5 min.

"Grace"

30 Ground to Overhead @62kg

this is a Crossfit benchmark workout!!

Post:

10 min. Handstand work

Matt:

2 Cs 1 J-62kg-72kg-78kg-86kg-86kg

Grace: 3:43 (last time 4:13 on 18/9/13)

Isabel

Pre:
Fast MWOD
Warm-ups sets and technique for the Snatch

WOD:
"Isabel"
this is a Crossfit benchmark workout

30 Snatches (full)
@52kg  (NOT RX normally 62kg)

Post:
Lacrosse ball smash-traps, back

Matt: 7:25
last time I finished at 8:54

Triple Play Holiday

Pre:
5 min. Rope skip
5 min. Static hold clean positions
5x 2 Power Clean-2 Front Squat- 2 Cleans (hang)
Clean warm-up sets

WOD:
Clean 3-3-3-3-3
Clean Pulls 4x3 reps @80-85%
10 RM Front Squat

Post:
6 min. AMRAP:
Farmer's Walk, every drop 30 sec. Plank
MWOD: Groin (split w/wall)
MWOD: Shoulder (band distraction)

Matt:

Clean: 62kg-76kg-86kg-88kg-92kg (top vid)
CPulls: 86kg

FS: 88kg( bottom vid), tried 92kg and got 7
Post: 700ft. 24kg each hand/ fat grips, 2:00 of plank

Benched..Global Gym Infiltration!!!!!!

http://en.wikipedia.org/wiki/Infiltration#In_espionage.2C_exploration.2C_and_military

Pre:
Shoulder Prep: W's,Y's, T's
Core Prep: Lifts and Chops (kneeling static) 1 set 5 each side for each
Turkish Get-Ups 5 weak side then 5 strong side @moderate weight @20kg s+m
Warm-Up sets for Bench (work up to a Heavy single)

WOD:
Bench 1-10-1-20-1-30
rest as needed

Post:
3 sets Max L-Hang
Lacrosse Ball smash back

Matt: 120kg-80kg-120kg-74kg-120kg(f)-64kg ...9s,11s,10s
Sam: 100kg(f)-70kg-90kg-60kg(f18)-90kg-50kg(f23)...30s,15s,17s

Old School

Pre:
Trigger Pont T-Spine, Glute
"The Stick"-Traps
3 Rounds of:
8 Pull-Ups, 8 V-Ups, 20 Buttkicks, 20 Forward Leg kicks, 8 Handstand Push-Ups
Shoulder Press (warm-up sets)

WOD:
Shoulder Press 5-5-5 (heavy, across)
Weighted Pull-Ups 5-5-5 (heavy, across, ledge hang dead hang)
Single Leg DB RDL 8-8-8 (moderate, across, 8 each leg, don't alternate)

Post:
Super Couch http://www.mobilitywod.com/2011/04/episode-235-recover-your-anterior-with-the-super-couch/

Matt:
Press 62kg-62kg-62kg
Wtd. Pull-Up 12kg-12kg-12kg
SL DB RDL  2x24kg-2x24kg-2x24kg

100% Memorial Day

Pre:
MWOD: bottom pos. using wall, shoulder band internal rotation
5x 3Snatch Pulls to 3 Power Snatch to 2 OHS
Warm-Up sets of Snatch

WOD:
Snatch 2@60%, 1@70%, 1@80%, 1@85%, 1@90%, 1@95%, 1 @100%

Clean and Jerk 2@60%, 1@70%, 1@80%, 1@85%, 1@90%, 1@95%, 1 @100%

Post:
3x15 Reverse Hyper
Max Headstand (30s : / )
20 min. Bike
Static stretch adductors

Matt:
Snatch: 40kg, 46kg, 52kg, 56kg, 58kg, 62kg, 66kg
C+J: 62kg-72kg-82kg-86kg-92kg-96kg-102kg

Glutin'

Pre:
Quad Snatch Stretch
10x 4 Snatch Pulls-Power Snatch (hang)

WOD:
5x5 Snatch (hang) @50%
5x5 Power Clean (hang) @50%

Post:
3x15 Band Good Morning (blk and grn rogue band)
MWOD shoulder (band distraction)

Regional 30 Burpee Muscle-Ups

Pre:
MWOD w/ voodoo bands
Double Unders
MU progressions

WOD:
30 Burpee Muscle-Ups
7 min. time cap
8ft. ring height

Post:
"The Stick" and Foam Roll

Sam: 16 Muscle-Ups (capped)
Matt: 26 Muscle-Ups (capped)

Centro de L.P.O

Pre:
MWOD
5x 3 Snatch High Pull to Power Snatch from Hang

WOD:
5x 1 Power Snatch to Overhead Squat (Moderate to Heavy)
5x 4 Hang Power Clean @50% Speed
5x 5 Push Jerk @50% Speed
5x 5 Front Squat @85% of 5 RM

Post:
Static stretch

FS-90kg

Obrigado para o Grande DU, Dragos, Lívia, WilIiana e Michelle...adorei!!!!!!!

Twosday

Pre:
MWOD for 10 min.
Couch Stretch
Lat Band Resistance
Technique, positions, weaknesses and the warm-up sets for Snatch

WOD:
Snatch 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 2@85%
2 Cleans and 2 Jerks @60%, @70%
2 Cleans and 1 Jerk @80%, @85%, @90%, @85%
Front Squat 5-5-5 (Heavy, PC 1st also)

Post:
on the min. for 5 min....10 Hollow Rocks, 20 sec. Plank
then.. 5 min. Stretch Hip Extensors

Matt:
Snatch: 40kg, 46kg, 54kg, 56kg, 60kg, 56kg
C+J: 64kg, 72kg, 84kg, 90kg, 94kg, 90kg
FSquat: 98kg-98kg-98kg

Snatch 90% @60kg

last set of Snatch 56kg x 2

2 Cleans 1 Jerk @90% 94kg

Last set of the day..PC-5 FSquats @98,3kg

Don't Miss 85

Pre:
http://fitr.tv/blogs/fitr-tv/6914102-how-to-warm-up-for-the-snatch-snatch-progression-part-1-w-justin-thacker-from-the-lab-gym
Warm-Up sets Snatch

WOD:
Snatch 5x1 rep @85%
warm-up sets Clean and Jerk
Clean and Jerk  5x1 rep @85%

Post:
Pendlay Row 3x8 @52kg
MWOD-shoulder and achilles (band resistance)

Matt:
Snatch-56kg
C+J-88kg

Get Down Get Down

Pre:
5 min. Trigger Point
Bottom and OH pos. MWOD
2 Rds: 10 Rev. Hypers-10 DB RDL(14kgDB)-10 Sotts Press (12kg)
Technique and positions Snatch

WOD:
Snatch (from knee)
3@50%
3@60%
2@65%
3 Sets of 2 @70%

Snatch High Pull
3@80%
3 sets of 2@85%

Overhead Squat  3x3 Heavy

Post:
Couch Stretch-Shoulder (overhead band resist)

Matt:
Snatch (from knee) 34kg-40kg-44kg-46kg-46kg-46kg
Snatch High Pull 52kg-56kg-56kg-56kg
OHS 76kg-76kg-78kg

46kg

78kg

Best MWOD Ever

Pre:
MWOD:
http://www.youtube.com/watch?v=LlSyVwOP3d0 (AWESOME and hard)
heel chord band resistance
tricep smash

WOD:
x # of Toes to Bar on the minute until you get tired
(you want to stop when you are having trouble stringing them together, don't go all out stop.)

Matt: 8 OTM for 6 minutes then in the 7th minite I stopped after 2 reps b/c my grip was spent.....50 total reps.

Make Squats Happen

Pre:
MWOD w/ Band:Overhead and Hip Opener
Practice Backwards Roll to Handstand (against wall)
Technique and Warm-up sets Power Clean to Overhead to 6 Back Squats

WOD:
Back Squat 4x6 reps @75-80% of 5RM

96kg

Tall Clean 3@65%, 3@70%, 3@65%

68kg

Post: Barbell smash and static stretch


Matt:
Back Squat-96kg
Tall Clean 68kg-74kg-68kg

Regional Jackie

Pre:
MWOD w/ band-shoulders, ankles
Bottom Position-Dip and Squat
Snatch a little for technique
Practice Jackie's movements

WOD:
"Jackie"
1000m Row or 100 Sumo Deadlift High Pulls @22,3kg
50 Thrusters @22,3kg
30 Pull-Ups

Post:
Snatch Balance light
Bottom pos. of Squat

Matt: 7:36
Sam: 9:05
Patrick: 14:37

3 for the $$$

Pre:
Overhead and bottom pos. MWOD
Technique work
Warm-Ups for Power Clean to Front Squat

WOD:
3-3-3-3-3 Front Squat (climbing)

Work up to Snatch 1 Rep Heavy (not max)

Post:
Bottom Position

Matt:
FS (no rack-power clean 1st): 98kg-100kg-102kg-104kg-106kg (vid)

                                                                                 

Snatch-64kg (video w/ 62 top and 64 bottom)                  

                                          

                                                                       

Hi-Fives Unbroken

Pre:
MWOD-Overhead position w/ band resistance, Hip extensor stretch w/band resistance.
5 Turkish Get-Ups @24kg w/ rt. hand unbroken

5 Turkish Get-Ups @24kg w/ lt. hand unbroken

50 American Swings (ovhd) @24kg KB unbroken

Warm-up sets Push-Press

WOD:

Push-Press 5-5-5-5-5 across (same weight)

 

Post:

3x15 Reverse Hypers

10 min. Barbell Smash posterior 

Matt: 80 kg (Used 133% of what I think I could handle for 5x5 Shoulder Press)

 

last set 

Raider of The Lost Arch Angel

Pre:
MWOD(mobilitywod.com): Band resist-shoulder/bottom position against wall
TWOD(techniquewod.com): How to warm up for Snatch
Angel Drops practice...Working sets of Snatch

WOD:
Snatch 2@60%, 70%, 80%, 85%, 1@90%(bottom vid), 2@85%(top vid)

Angel Drops (a Jon North exercise, google him) 5x2 Reps @50% (middle vid)

Post:
I am not going to lie I had to skip it, won't happen again :)

Matt:
Snatch 40kg-46kg-54kg-56kg-60kg-56kg
AD: 32kg

Back Jack

Pre:
MWODs

Voodoo Elbow

Band Resistance Heel 

Band Resistance Ovehead

Clean and Jerk technique prep, warm-up sets and Tall Cleans

WOD:

2 Cleans +2 Jerks@60%-70%

2 Cleans +1 Jerk @80%-85%-90%-85%

8-8-8 Back Squat across

4x 3 Reps Snatch High Pull @80%

Post:

3x15 Reverse Hypers

Trigger Point Blades

Matt: 

C+J 64kg-72kg-84kg-90kg-94kg-90kg

Back Squat 90kg across....need a squat rack

52kg across

94kg

Body Snatcher

Pre:
MWOD-Bottom and Ovhd Positions
Snatch Progression http://fitr.tv/blogs/fitr-tv?page=3

WOD:
Snatch from hang 3@50%, 3@60%, 2@65%, 3 sets x2 @70%
Snatch High Pull  3@80%, 3 sets x2 @85%
Overhead Squat 3-3-3 Heavy

Post:
Contract-Relax Hip Flexors, Calves

Matt:
Hang Sn-32kg-38kg-42kg-46kg(vid)-46kg-46kg
Sn High Pull 52kg-56kg-56kg-56kg(vid)
OHS-72kg-76kg-76kg

Bar is getting away from me a little here

Main Site Friday

Pre:
Bike Gavea to Leme
Pose Drills
Muscle-Up Drills

WOD:
5 Rounds for time:
400 meter Run
7 Muscle-Ups

Post:
Bike from Leme to Lagoa
Trigger Point Roll back

Matt: 16:24
Sam: 18:39

The Pose Doctor Nicholas Romanov

Press-er

Pre:
MWOD-Shoulder band restistance
Pose Drills-Wall Pulls, Stable Arm
2 Rounds:
10 Banded Presses...band around neck and under feet w/bar only
10 Banded Good Mornings...band around neck and under feet w/bar only
20 Hollow Rocks

WOD:
20 min. find 1RM Shoulder Press

Post:
T-Spine Barbell Smash, Hip Flexor Stretch

Matt: 72kg

72kg Strict Shoulder Press

Worker's Day.. Put In Work

Pre:
5 min. "The Stick" Traps, Feet, Calf region
http://fitr.tv/blogs/fitr-tv/7063528-how-to-structure-your-crossfit-warm-ups-part-4-clean-and-jerk-warm-up-technique-wod

WOD:
2 Cleans + 2 Jerks @60%
2 Cleans + 2 Jerks @70%
2 Cleans + 1 Jerk @80%-@85%-@90%-@85%

Clean Pull 4x 3 Reps @80%

Find 3RM Front Squat
Courtesy of Faction Strength and Conditioning

Post:
World's Greatest Stretch

Matt:
C+J 62kg-72kg-82kg-88kg(did 90kg by mistake)-92kg-88kg
Clean Pull @82kg
3RM Front Squat-104kg (from power clean...missed 106kg)

90% 2 Cleans +1 Jerk @92kg

Hands On

Pre:
Voodoo Floss-Ankles,Elbows
Test Middle Split
Wall Bottom Pos. MWOD
Retest Middle Split

WOD:
10 min. on the min.
100ft Unilateral Farmer's Walk @20kg w/ Fat Gripz
(left hand down 100ft. right hand back 100ft on the minute)

10 min. Practice: Back Ext. Rolls Progression
http://gymnasticswod.com/content/back-extension-roll-progression

10 min. Practice: Handstand Variations

Post: Couch Stretch-Work Rack Pos.

New Bar Test

Pre:
Barbell Smash: Achilles, Voodoo Floss-Knees/Bows
Ovhd Band Distraction
Snatch TWOD Prep and Warm-Up Sets

WOD:
Snatch 2@60%, 2@70%, 2@80%, 2@85%, 1@90%, 2@85%
Power Clean-Power Jerk 2@50%, 2@60%, 2@65%, 2@70%, 2@70%
Stop Snatch Deadlift (knee, mid-thigh) 4x 3Reps@80%
On The Min. for 4x Power Snatch-2 Overhead Squats @80% (OHS 1RM)

Post:
Trigger Point

Matt:
Snatch-38kg-46kg-52kg-54kg-58kg-54kg
Pcl-Pjk-52kg-62kg-68kg-74kg-74kg
St Sn DL-54kg across
PSnatch-OHS-66kg

New Bar 2,20m 12kg not olympic but better than old one, picked it up at the Arnold yesterday.  The bar in the pic is going for R$5,000, a little out of my price range.

7th set of Snatch 2@85%-54kg

Bent Bar WORK

Pre:
MWOD: Groin/Overhead Position
Snatch technique and warm-up sets

WOD:
Snatch from Hang:
5@50%
5@60%
3@70%
1@75%
3@70%
5@60%
5@50%
Rest long and strong

Post:
MWOD: Shoulder/Bottom Pos.

Matt: 32,3kg-44,3kg-48,3kg-44,3kg-38,3kg-32,3kg