Friday, December 27, 2013

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

Thursday, December 26, 2013

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

Tuesday, December 24, 2013

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)


Monday, December 23, 2013

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



Friday, December 20, 2013

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


video

Thursday, December 19, 2013

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


Tuesday, December 17, 2013

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

Monday, December 16, 2013

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


Sunday, December 15, 2013

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.

Friday, December 13, 2013

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)


Thursday, December 12, 2013

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

Tuesday, December 10, 2013

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


Sunday, December 8, 2013

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

Saturday, December 7, 2013

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


Friday, December 6, 2013

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


Thursday, December 5, 2013

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

Tuesday, December 3, 2013

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

Monday, December 2, 2013

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.


Friday, November 29, 2013

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




video




video

Thursday, November 28, 2013

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

Tuesday, November 26, 2013

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


Monday, November 25, 2013

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

Thursday, November 21, 2013

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

Tuesday, November 19, 2013

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.

Sunday, November 17, 2013

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

Friday, November 15, 2013

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



Thursday, November 14, 2013

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

Tuesday, November 12, 2013

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


Monday, November 11, 2013

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


Sunday, November 10, 2013

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

Friday, November 8, 2013

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

Thursday, November 7, 2013

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


Tuesday, November 5, 2013

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



Saturday, November 2, 2013

Ngi

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

9:27

Friday, November 1, 2013

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



Thursday, October 31, 2013

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

Wednesday, October 30, 2013

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.

Tuesday, October 29, 2013

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

Saturday, October 26, 2013

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

Friday, October 25, 2013

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

Thursday, October 24, 2013

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

Tuesday, October 22, 2013

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, October 20, 2013

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



Friday, October 18, 2013

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

Thursday, October 17, 2013

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


Tuesday, October 15, 2013

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

Monday, October 14, 2013

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


Saturday, October 12, 2013

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

Thursday, October 10, 2013

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)



Wednesday, October 9, 2013

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


Tuesday, October 8, 2013

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

Monday, October 7, 2013

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


Thursday, September 19, 2013

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


Tuesday, September 17, 2013

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
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)

Friday, September 13, 2013

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

Thursday, September 12, 2013

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


Tuesday, September 10, 2013

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)

Friday, September 6, 2013

"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

Thursday, September 5, 2013

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

Tuesday, September 3, 2013

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


Friday, August 30, 2013

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


Thursday, August 29, 2013

GWODs

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

Knee is taking a break!!

Tuesday, August 27, 2013

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

Monday, August 26, 2013

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)


Saturday, August 24, 2013

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



Friday, August 23, 2013

A Long Sprint

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

Sam: 6:37
Matt: 6:56


Thursday, August 22, 2013

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

video


Wednesday, August 21, 2013

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




Tuesday, August 20, 2013

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

video

Monday, August 19, 2013

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


Saturday, August 17, 2013

LPO 25

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

60kg
video
90kg
video

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

Friday, August 16, 2013

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

video
video

Thursday, August 15, 2013

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


video
video

Wednesday, August 14, 2013

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.




Tuesday, August 13, 2013

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





  video
video
video
video

Monday, August 12, 2013

"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)


Saturday, August 10, 2013

LPO 22

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


5 Snatch @60kg
video
2 Clean 2 Jerk @90kg
video
5 Snatch Pull @90kg
video

Friday, August 9, 2013

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


Thursday, August 8, 2013

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
video
Complex #2 @75kg
video
Snatch High Pulls (box)@ 60kg 
video
Back Squats 110kg-120kg (120kg here)
video

Wednesday, August 7, 2013

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.


Tuesday, August 6, 2013

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


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

Friday, August 2, 2013

"Elizabeth"

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

Elizabeth is a CrossFit benchmark workout.

Matt- 6:39
Sam- 8:41

Thursday, August 1, 2013

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


Wednesday, July 31, 2013

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


Tuesday, July 30, 2013

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


video
video






Sunday, July 28, 2013

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.


Saturday, July 27, 2013

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


Friday, July 26, 2013

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!!

video
video
video
video
video
video