Thursday, January 31, 2013

Tech Run and Press

10 min. Bottom of a Squat (early a.m)
3x3 Pose Drills
4x1:30 Run @202 cadence (recover and drill in between)
1x6:00 Run @194 cadence
Jumping and landing
Shoulder MWOD
Warm-up sets of Press

Press 5-5-5-5-5 (same across)
used 75% of 1 RM

Ledge Work and Shoulder MWOD

Matt and Sam: 52.3kg across

Wednesday, January 30, 2013

Threshold Action

MWOD (Shoulders/Hips)
Ring Work
Handstands and Handstand Walks
1/2 Karen 75 Wallballs 20lbs MB 10 ft. target (2:49)

For Time:
9 Muscle-Ups (Rings)
27 MB Cleans @20lbs
7 Muscle-Ups (Rings)
21 MB Cleans @20lbs
5 Muscle-Ups (Rings)
15 MB Cleans

Watch K-Star's Seminar

Sam: 8:32
Matt: 6:34

Both Sam and I knocked out 7 unbroken Muscle-Ups in the first round.

Tuesday, January 29, 2013

Rain, Rocks and Rows

5 min. "The Stick"
5 min. MWOD
Leg Swings 15 front and back
3 down and back Scoots (look @ 2:25)
Practice the WOD movements

For Time: 100 Hollow Rocks
every break is 3 Burpees
Max Reps for 8 Rounds:
20 sec. Ring/Trx Rows
10 sec. rest
20 sec. Pistols (alternate)
10 sec rest
post lowest rounds

10 min. Handstand work/ stretching

HR=5:49 27 Burpees
Row-10 Pistol-7

Monday, January 28, 2013

Macho Man/ Ticking Time Bomb

WODs courtesy of CF New England

15 min. MWOD
2 Rounds:
30 SDHP @24kg KB
5 Headstand Pike-Ups
15 Wtd. Goblet Lunges @24kg KB
Warm-Ups Sets of Macho Man...

"Macho Man"
OTM as long as possible:
3 Power Clean
3 Front Squat
3 Jerks

rest 10 min.

"Ticking Time Bomb"
Kettlebell Swings
Double Unders

5x 5 Sec. Standing SL Band Adduction
40 Wtd. Sit-Ups @24kg
50 Band Good Mornings

Macho Man @62.3kg- 9 Rounds 3PC, 1 Fsquat
TTB- @24kg KB-10:31

Saturday, January 26, 2013


5 min. "The Stick"
3x3 Pose Drills
10 min. Hill Running
Warm-Up Sets of the WOD exercises

5-5-5-5-5 Deadlifts
15 min. AMRAP
20 Squats
3 Press (Strict)
4-100ft. Shuttle Runs

4 Rds:
12 Hollow Rocks
12 Band Pull-Aparts
12 Superman Rocks

Matt: (ran out of weight)
15 min. AMRAP-20 ft. short of 8 Rounds

Friday, January 25, 2013

Return of the Snatch Ladder

10 min. MWOD (rogue wraps)
Practice Double Unders and Handstands 5 minutes.
Perform 25 Handstand Push-Ups for time, at the top of each minute 20 Double Unders (1:45)
Burgener Warm-Up
Skill Transfer
Practice Snatch

10 min. AMRAP
30 Snatches @48.3kg
30 Snatches @62.3kg

5 min. on the minute 2 Heaving Snatch Balance @52.3kg
5 Rounds Unbroken of
20 sec. Side Plank (lt. arm)
20 sec. Plank
20 sec. Side Plank (rt. arm)

30 Snatches @48.3kg
11 Snatches @62.3kg
10 Reps higher than last time

This is a modified version of the Snatch Ladder from last year's open, the weights are a different.  On March 1st, 2012 I only had a 8.3kg Bar, 2-20kg plates, 2-5kg plates and 2-2kg plates so I used 48.3kg and 62.3kg.  I have more plates now and if I wanted to I could start with 75lbs instead of 105lbs,  but I wanted to work with the same loads to see if I have improved.  The RX snatch ladder is:
10 min. AMRAP
30 Snatches @75lbs
30 Snatches @135lbs
30 Snatches @165lbs
As many reps as possible @ 210lbs

Thursday, January 24, 2013


20 min. Bike
10 min. MWOD
15 min. Muscle-Ups (bar)
2x 10 Unbroken bar Muscle-Up (green rogue)
Warm-Up sets of the following

4 Rounds for time
5 Bench Press (heaviest bar in Arpoador)
10 Knees to Elbows

5 Rounds for time
5 Bench Press (bar weight ??)
10 Knees to Elbows

5x5 Toes to Bar
3x5 Towel Pull-Ups
1x Max hold w/ chin over bar
20 min. Bike

Matt: 6:35
Sam: 5:42

Tuesday, January 22, 2013

Thrusty Again

Dynamic Prep 10 min.
Work Thruster technique (warm-up sets)
For Time 30 Thrusters@ 42.3kg (1:23)

OTM for 10 min.
1 Thruster (climbing)
10 min. recover and work technique for the following exercises:
For Time:
30 Deadlifts @84.3kg
20 Handstand Push-Ups
10 Front Squats @84.3kg (have to clean from ground)

3x Max Ledge Hangs (47s, 31s, 33s)
5 min. Trigger Point (back)

Thruster 78.3kg-78.3kg-78.3kg-82.3kg-82.3kg-82.3kg-84.3kg-84.3kg-84.3kg-88.3kg
7:30 (front squats felt like 100kg)

Monday, January 21, 2013


3 Rounds:
Burpees 15 Reps
Pistols 5 Reps Each leg alternating
3 Handstand holds (against wall)

Burgener Warm-Up
After Sots Press practiced the WOD exercises

3-3-3 Sotts Press (climbing)
7 Rounds for time:
15 KB Swings @24kg (did russian swings like a newb)
15 Power Clean @42.3kg
15 Box Jump 24/20 inch

"Wittman" is a Crossfit hero workout,

5 min. Bottom of Squat
2x25 reps Bent Over Row @42.3kg
2 min. each side barbell smash heel chords

Sots Press: 32.3kg -38.3kg-42.3kg
"Wittman"-19:13 (20 inch box, russian swings w/ kb)

Friday, January 18, 2013


Pre and Post
Perform some basic maintenance on yourself...-Kelly Starrett

Perform 3 Rounds for max reps each exercise:
60 sec. Ring Row
60 sec. KB Sumo Deadlift High Pull
60 sec. Box Jump 24/20 or Sit-Up (scale for lower body injury)
60 sec. 1 Arm KB Push Press
60 sec. Ring Row
60 sec. Rest
Post reps

Dip: 20-20-17
SDHP-16kg KB: 30-33-30
S-up: 25-24-21
PP-16kg KB: 25-27-25 (total)
TOTAL: 348

Dip: 23-23-16
SDHP-16kg KB: 35-32-34
Box Jump 24: 25-24-25
PP-16kg KB: 25-24-25 (total)
Row: 23-24-20
TOTAL: 378

Thursday, January 17, 2013

The Chief's Snatch

20 min. Mobility Work
2 Pose Drills 3x each
3-1:30 Run Intervals @200 Cadence (rest 2:00 and drill in between)
Burgener Warm-Up and Transfer Skills
Warm-Up sets of the following...

5x Power Snatch-Hang Squat Snatch-Squat Snatch (same weight)
rest as needed
5x 3 min. AMRAP of
3 Power Snatch
6 Hand Release Push-Up
9 Air Squat
courtesy of Crossfit New England

rest 1 min. in between every 3 min. interval.

3x10 Barbell Rollouts
3x12 Band Pull Aparts

Snatch Complex 52.3kg across
The Chief's Snatch:
Rd. 1: 62.3kg(Rx)-2 Rounds, 3 Snatches
Rd. 2: 58.3kg-2 Rounds, 3 Snatches, 3 Push-Ups
Rd. 3: 52.3kg-2 Rounds, 3 Snatches, 6 Push-Ups 
Rd. 4: 48.3kg-2 Rounds, 3 Snatches
Rd. 5: 42.3kg-3 Rounds, 3 Snatches, 6 Push-Ups
Change load during rest

Tuesday, January 15, 2013

Over the Dome

10 min. Tack and Floss (lacrosse ball)
10 min. Dynamic Flexibility: Multiplanar Lunges, Kneeling Plyos, Burgener Warm-Up, Sots Press
Warm-up sets of Snatch Balance

Snatch Balance 2-2-2-2-2
Overhead Squat 3-3-3-3-3
Rest as needed

3x 8 reps each leg of Split Squat
25 Pull-Ups
50 Wtd. Sit-ups @20kg
5 min. MWOD hips
5 min. Bar Smash (heel chords)
5 min. MWOD shoulders

Snatch Balance: 58.3kg-62.3kg-64.3kg-68.3kg-72.3kg(F1)
Overhead Squat: 62.3kg-68.3kg-72.3kg-74.3kg-78.3kg(F2)

Monday, January 14, 2013

Rainy Day Recovery

A.  10 min. MWOD (hips/shoulders)
B.   3 x 3 Pose Drills
C. On the minute 25 Sumo Deadlift High Pulls @20kg Plate for 10 minutes
D. 5x 100 ft. Waiter's Walk @20kg Plate (1 arm at a time) 60 sec. rest in between sets
E.  10 min. MWOD (wrists/calf complex)

Sunday, January 13, 2013

Main Site 130110

10 min. Ring Stuff

Complete 5 Rounds of:
On the rings, lower from an inverted hang, slowly w/ straight arms and body, 7 Reps
15 Ring Push-Ups
Move slowly and methodically attempting perfect execution each rep.
Ideally this is done w/ two sets of rings, one pair hung approximately 8 feet off the ground and the other 4 inches off the ground.

10 min. Stretch

Saturday, January 12, 2013

Triple Down

5 min. Trigger Point Roll
3 Sets of 2 Pose Drills
Burgener Warm-Up
Warm-Up sets of WOD exercises

21-15-9 Reps
Hang Power Snatch @42.3kg
200 ft. Shuttle Run (100 down 100 back) after each round

Max Handstand hold (against wall-but try to stay off wall)
5 min. The Stick Myofascial Release


Friday, January 11, 2013

Rain Dance

After a great relaxing vacation I am back.  Here are the highlights of my US workouts:
5 Consecutive Ring Muscle-Ups @-1 degrees Celsius
3 Touch and Go Power Snatch @135lbs
245 lbs Front Squat for 1
155 lbs Shoulder Press

1. "The Stick" 5 min.

2. BIG Dynamic Warm-Up

3. 10 min. L-Sit Progressions

4. For Time 300 Air Squats (CF Standard)

5. 30 V-Ups-60 Hollow Rocks

6. Stretch 5 min.

Matt: 300 Air Squats-9:19

1. "The Stick"5 min.

2. Dynamic Warm-Up

3. 3 min. AMRAP Double Unders (164)

4. 1 Pull-Up (strict) 10 sec. rest, 2 Pull-Ups (strict) 20 sec. rest, 3 Pull-Ups (strict) 30 sec. rest....until you cannot set amount of reps.  Courtesy of Sam Schwab

5. 3 min. AMRAP Double Unders (170)

6. Tabata (20 sec. on 10 sec. off for 8 rounds) Bridge-Up

Matt: Pull-Up (strict on ledge) 7th Round + 6