Rainy Day Recovery

Pick 3 Mobility WOD's

http://www.youtube.com/watch?v=58seC11fFnI&feature=player_embedded
http://www.youtube.com/watch?v=yURLeKhMDdc&feature=player_embedded
http://www.youtube.com/watch?v=lMQL7_HNV_Y&feature=player_embedded#!

150 Hollow Rocks for Quality

Rest Up!!

Burning Building

Pre:
10 Min. Pose Drills/Jumping and Landing Practice
10 Min. Circuit-15 Deadlifts @105lbs/ 7 Jerk @105lbs/ 15 Slow Air Squats

WOD:
15 Min. AMRAP
9 Deadlifts @185lbs
Run 200m
21 20 inch Box Jumps (12.3 Open Standards)

Post:
10 Min. Mobility/ Flexibility

Matt B: 6 Rounds

Only 300

Pre:
10 Min. MWOD
10 Min. Circuit: TRX Push-Up, Mountain Climber, Pose Drill

For Time:
50 Pull-Ups
10 Burpees
40 Pull-Ups
20 Burpees
30 Pull-Ups
30 Burpees
20 Pull-Ups
40 Burpees
10 Pull-Ups
50 Burpees

Post:
10 Min. Practice Pull-Overs
10 Min. Couch Stretch/ Bottom Position

Matt B: 25:48
Flora: Sub TRX Rows for Pull-Ups/Squats for Burpees 22:40

Thrusta Thrust

Pre:
Leg Swings 15 Forward 15 Side Each Leg....One Burpee Penalty for touching ground w/floating leg
MB Clean Complex (7 MB Deads, 7 MB Deadlift to Shrug, 7 MB Hang Power Clean to Bottom postition)
10 Squats Close(feet next to each other butt to calf)
10 Squats Normal
10 Squats Wide
5 Front Squats @105lbs
5 Push Press @ 105lbs

WOD:
Thruster
2-2-2-2-2-2-2-2

Tabata Mix-Up
85 lbs Hang Power Clean
Burpees

Post:
10 min. Mobility
Sweep and Mop apt.


Matt B:
135lbs-150lbs-160lbs-175lbs-180lbs(Fail 0 Reps)-175lbs-175lbs-175lbs(Fail 1 Rep)
HPC-9 Burpee-7

Mobbin'

10 Min. Trigger Point
http://www.mobilitywod.com/2011/01/episode-156365-split-it-up-champion.html

2 min. work on Pancake Split
2 min. work on Middle Split
2 min. work on Side Split L
2 min. work on Side Split R
2 min. Hollow Rock (Accumulate Reps)
1 min. 1 arm Plank L (Push-Up pos.)
1 min. 1 arm Plank R (Push-Up pos.)
2 min. Bridge Up (Hold)
2 min. Superman Rock (Accumulate Reps)

Mind over matter on this one

Burn The Witch

Pre:
10 Min. Bonesaw/ Trigger Point
5 min. Pose Drill
10 Min. Work up Squat Snatch to 75%-80%

WOD:
12 Min. AMRAP
9 Handstand Push-Ups (Head to Floor)
15 Wall Balls 20lbs MB 10 Ft. target
21 Front Squats @105lbs
45 Double Unders

Post:
10 Min. Mobility

Matt B:
2 Rounds 9 HSPUs, 15 Wallballs, 21 Front Squats and 3 Dunders

Regional Event 2 (slightly altered)

Pre:
10 Min. MWODhttp://www.youtube.com/watch?v=dDWchJ-Td9M&feature=player_embedded
Burgener Warm-Up
Skill Transfer

WOD:
"Regional Event 2-2012"
Row 2000m or 200 Sumo Deadlift High Pulls @45lbs
50 Pistols (Alternating Legs, No Contact allowed w/ hand or floating foot.)
30 Hang Power Cleans 225lbs/135lbs

Post:
10 Min. Mobility/Goat work

Matt B: 17:40
SDHP @50lbs
HPC @135lbs (The Woman's weight was plenty for me)

"Angie"

Pre:
10 Min. Bike
10 Min. MWOD

WOD:
"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

"Angie" is a Crossfit benchmark workout

Post:
Bike 10 Min.
Foam Roll

Matt B: 20:43 Not a PR :(
Sit-Ups: no arms allowed, feet anchored, no abmat

Witches Brew

Pre:
10 Min. MWOD
10 Min. 5 Pull-Ups/Pose Drill Jump Rope/10 45lbs Front Squat

WOD:
12 Min. AMRAP:
45 Double Unders
21 Front Squats @105lbs
15 Wall Balls @20lbs 10ft Target
9 Handstand Push-Ups Head to Ground

Post:
10 Min. Ledge Walk w/ Hands/ Step up to Pose (10 each leg)/Superman Hollow (5 reps 5 sec. Hold
10 Min. Hamstring/ Hip Flexibility/ Heel Chord Smash

Matt B: 2 Rounds 45 Dunders 21 Front Squats 5 Wallballs

4-20

Pre:
10 Min. Trigger Point and Couch Stretch
10 Min: 4 attempts Handstands/ 10 Ovhd Lunges @45lbs/ 10 Burpees

WOD:
For Time...
4 Rounds of
20 Push Press or Push Jerk @115 lbs
20 Jumping Lunges (10 Each leg)

Post:
2 min. Hand Walkouts
3 min. Practice Kip
4 min. Shoulder Mobility
5 min Band Distraction

Matt B: 9:28

Me-Tabata-lic Conditioning

Pre:
10 Min. Bike (easy)
10 Min. Heel Chord/Calf Smash
10 Min. Circuit: 3 Pose Drills

WOD: Tabata 20 sec. on 10 sec. off x 8.
Run
Bike
Grasshoppers
Box Jumps 20'

Post:
10 Min. Practice Gymnastics
10 Min. Mobility

Matt B: Couldn't keep track of first two but....
Grasshoppers-23
Box Jumps 20'-11

Rockin Recovery

Pick 2 Mobility WODs

Then... For Quality
150 Hollow Rocks

5 Min. Ice Massage on problem areas.

http://www.mobilitywod.com/page/37

Redman

Pre:
10 min. Mobility Wod of your pref
10 min. Burgener Warm-Up/ Pose Drills/ Handstands
10 reps 45 lbs Squat Clean Thruster/ 20 Air Squat/ 30 Meter Run

WOD:
17 min. AMRAP
30 Air Squats
4 Squat Clean Thrusters @135lbs
200m Run

Post:
10 min. Mobility/ Technique
10 min. Foam Roll

Matt B:
5 Rounds 30 Air Squats and 2 SCT

FYI: Today is Redman's birthday

Snatchsquatch

Pretty Good Bottom Position

Pre:
10 Min. Trigger Point
10 Min. Burgener Warm-Up/ Jumping and Landing/Skill Transfer

WOD:
For Time...
50 SDHP @50lbs or 500m Row
30 Snatches at 105lbs (Ground to Ovhd)
50 SDHP @50lbs or 500m Row

Post:
10 min. Alternate Farmer's Walk 100m/Jog 100m
Mobility/ Ice

Matt B: 10:19

12.1 Revisited....in a sunga

Pre:
10 min. Mobility

WOD:7 min. AMRAP Burpees
Touch 6 inches above max reach each rep

Post:
10 min. L-Sit progression

Matt B: 107 Burpees

Spu-Elcsum 03

Pre:
10 Min. Mobility
400m Run
30 Air Squats
5 Min Practice Jumping and landing

WOD 1:
For Time...
30 Muscle-Ups
Every fail is a 10 burpee penalty

WOD 2:
7 Min. AMRAP of
50 ft Run
50 ft Backwards Run
50 ft Bear Crawl
50 ft Burpee Broad Jump

Post:
10 Min. Practice Handstands and Forward Rolls
10 Min. Mobility

WOD 1: 9:19 w/ 0 burpees (no fails)
WOD 2: 6 and 3/4 Rounds

Em Cima Da Cabeça II

Pre:
10 Min: Trigger Point/ Burgener Warm-Up
10 Min: 15 Hollow Rocks/ Walking High Kicks/ 15 Air Squats/ 10 45lbs OVHD Lunges/15 45lbs Floor Bridge

WOD:
Ovhd Squats 3-3-3-3-3-3-3

Post:
15 min. Mobility and technique work
Ice

Matt B: 105lbs-115lbs-125lbs-135lbs-135lbs-135lbs(4)-135lbs(5)
Went a couple extra on the last two to push myself.  Overhead Squats take a lot of flexibility, skill and good coaching; do not attempt unless you have mastered front squats and always start very light.

Minute by Minute

Pre:
5 min: Band Mobility
10 min: Handstand Practice/Pose Drills

WOD:
For 10 min. As many reps a possible...
Odd Minutes-Double Unders
Even Minutes-Dead Hang Pull-Ups (No kipping)
Log rounds and totals

Post:
10 min: Active Flexibility
Ice

Matt B: 72-11 64-8 58-7 55-4 55-4
Dunders:304 DH Pull-Ups:34
Pull-Ups *on a overhang ledge not a bar

Wall Ball-Burpee Bloodshed

Pre:
10 Min. MWOD
10 Min. Cycling: 15 Hollow Rocks/ Burgener Warm-Up/ L-Sit Progressions

WOD:
5 Rounds For Time...
30 Wallballs @20lbs w/ 10 ft. target
15 Burpees

Post:
Tabata 20 sec. on/10 sec. off x8 sets
Superman Hollow Body
Plank
10 Min. Mobility/ Ice

Matt B: 13:45 (PR) Last time 21/11-16:08

A little more than 2/3 DT

Pre:
10 Min. Trigger Point and Mobility
10 Min or 2 circuits of 12 Good Mornings@45lbs/ 24 SDHP @45lbs/ 1 Round of DT @45lbs

WOD:
5 Rounds for Time...
12 Deadlifts @115lbs
9 Hang Power Cleans @115lbs
6 Push Jerks @115lbs

5 min. rest
Tabata 20 inch Box Jumps
Post Lowest Round

Post:
10 Min or 2 circuits:20 reps Hanging Kips/10 reps Headstand Reverse Hypers/10 reps Barbell Roll-Outs (from knee)
10 Min: Lower Leg Barbell Mash/Couch Stretch

Matt B: DT-8:23 and BJ-10

Saturday Workout Sitio Style

Pre:
10 min. MWOD
10 Rt. Hand Turkish Get-Up 15lbs
10 Lt. Hand Turkish Get-Up 15lbs

WOD:
21-15-9
Forward Rolls
Ring Dips

Then....
Death By 10m.
Run 10 meters the 1st minute, 20 meters the 2nd minute, 30 the 3rd....until you can't complete the required distance.

Post:
Swim 10 min.

Matt B:
21-15-9- 6:03
10m. -Died after 14 rounds

Warning-May cause nausea

Pre:
10 Min. MWOD
For Time: 2 Rds of 50 Dunders 25 Burpees

WOD:
12 Min. AMRAP
5 Sumo Deadlift High Pulls @105lbs
10 Hand Release Push-Ups
15 20 inch Box Jumps (12.3 Standards)

Post:
2 Rounds. -30 reps Pose w/ Jump Rope/10 reps SDHP @45lbs/ Ovhd Walks @45lbs/ 25 reps Bar to shin

Matt B: Dunders/Burpees-4:55 WOD: 8 Rounds 3 SDHP

There was an old bear, old bear ol' bear

Pre:

10 Min. Trigger Point: Quads/Calves/Hams/Hip Flexor

10 Min. Pose Drills/ Hand Walk-outs w/ Push-Ups/Bear Crawls

Burgener Warm-Up/ Shoulder Prep

WOD:

Timed Test of...

Bear Complex:http://www.youtube.com/watch?v=0WOP9J7QPwI

Determine weights that are challenging or available increasing each weight every complex, look at my weights below.

Rest 5 min....

Tabata Mix-Up 

8 min. of 20 sec. on 10 sec. off alternating:

Handstand Push-Ups (Any Variation)

Knees to Elbows (Any Variation)

Ideally you want to keep your reps consistent for example look at my scheme below.  Post lowest # of reps for each exercise.

Post:

10 Min. Lunge Variations/Sit-Up Variations/Kipping

10 Min. Heel Chord Smash/Couch Stretch/ Groin Stretch/ Bar to toes 30 reps

Matt B: Bear: 50lbs (would have used 75lbs if I had the plates)-105lbs-115lbs-125lbs-135lbs (fail on 4th) 18:43

Tabata:

HSPU-4

K-E-10

HSPU-4

K-E-10

.......scored all rounds 4 and 10 success on tabata, good fail on the Bear.

Standard for HSPU head to ground and Knees to Elbow were lying down on ground holding bar or anything sturdy, check out today's WOD demo it shows the variation.http://media.crossfit.com/cf-video/CrossFit_WOD120405_OReganTwinkie_SD.wmv

Twosday

Pre:
10 Min. Trigger Point: Lats, Sh. Blades, Calfs
10 Min. Mobility: Burgener Warm-Up/Air Squats/ Practice Jumping and Landing (Position)

WOD:
2-2-2-2-2-2-2 Wtd. Pull-Ups
Rest as needed....then
15 min. AMRAP
20 Med. Ball Cleans @20lbs
10 5ft. Broad Jumps

Post:
10 Min: L-Sit Progression/ Good Mornings (20lbs MB)/ Standing Hollow Body  Contractions w/ MB ovhd (Active shoulder,butt,gut etc)
10 Min: Contract and Release: Calves/ Piriformis/ Hamstring

Matt B: 15kg-19kg-22kg-24kg-27kg-27kg(1)-25kg(1)
9 Rounds 2 Cleans

Get a grip guy

Pre:
10 Min. http://www.mobilitywod.com/2011/02/episode-163365-kneeankleachilles-issues.html
10 Min. Deep Side Lunge 20 reps/ 10 Jump and Lands Foot Position/10 Hollow Rocks/ Skill Transfer stuff (50lbs w/Bar).  Cycled for 10 min.

WOD:
20 Min. AMRAP
50 Double Unders
400m Farmer's Walk 20kg Plate in each hand
50 Sumo Deadlift High Pulls @50lbs

Post:
10 Min. Practice Handstands 3-5 attempts/Jump rope Pose Drill/ Plank Variations
10 Min. Lower leg Barbell Smash/ Shoulder mobility w/ band

Matt B: 2 Rounds 50 DUs and 200m Farmer's Walk
Next time probably going for 200m Walk (Grippled)

Team FloMat

Pre:
10 Min. MWOD and Foam Roll
10 Min. Wallwalks/ Leg Swings/ Light Deadlifts

WOD:
For time....
With a partner perform these 3 exercises 5 times each.  One person rests while the other works.
3 Overhead Squats @105 lbs
6 Thrusters @105 lbs
9 Burpees

Post:
10 Min. Practice Handstand/Light Jogging/Practice Kipping

Matt and Flora:15:35
Flora's modifications:
3 4ft. Broad Jumps
6 5kg DB Thruster
9 Burpees on a 20 inch box