Pre:
10 min. Bottom of a Squat (early a.m)
later...
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
WOD:
Press 5-5-5-5-5 (same across)
used 75% of 1 RM
Post:
Ledge Work and Shoulder MWOD
Matt and Sam: 52.3kg across
Thursday, January 31, 2013
Wednesday, January 30, 2013
Threshold Action
Pre:
MWOD (Shoulders/Hips)
Ring Work
Handstands and Handstand Walks
1/2 Karen 75 Wallballs 20lbs MB 10 ft. target (2:49)
WOD:
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
Post:
Watch K-Star's Seminar
Sam: 8:32
Matt: 6:34
Highlight-
Both Sam and I knocked out 7 unbroken Muscle-Ups in the first round.
MWOD (Shoulders/Hips)
Ring Work
Handstands and Handstand Walks
1/2 Karen 75 Wallballs 20lbs MB 10 ft. target (2:49)
WOD:
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
Post:
Watch K-Star's Seminar
Sam: 8:32
Matt: 6:34
Highlight-
Both Sam and I knocked out 7 unbroken Muscle-Ups in the first round.
Tuesday, January 29, 2013
Rain, Rocks and Rows
Pre:
5 min. "The Stick"
5 min. MWOD http://www.mobilitywod.com/2011/06/episode-278-tissue-flossing-for-better-sliding-surfaces.html
Leg Swings 15 front and back
3 down and back Scoots (look @ 2:25) http://www.youtube.com/watch?v=pPeDM0ddRFw
Practice the WOD movements
WOD:
For Time: 100 Hollow Rocks
every break is 3 Burpees
then....
Max Reps for 8 Rounds:
20 sec. Ring/Trx Rows
10 sec. rest
20 sec. Pistols (alternate)
10 sec rest
post lowest rounds
Post:
10 min. Handstand work/ stretching
Matt:
HR=5:49 27 Burpees
Row-10 Pistol-7
5 min. "The Stick"
5 min. MWOD http://www.mobilitywod.com/2011/06/episode-278-tissue-flossing-for-better-sliding-surfaces.html
Leg Swings 15 front and back
3 down and back Scoots (look @ 2:25) http://www.youtube.com/watch?v=pPeDM0ddRFw
Practice the WOD movements
WOD:
For Time: 100 Hollow Rocks
every break is 3 Burpees
then....
Max Reps for 8 Rounds:
20 sec. Ring/Trx Rows
10 sec. rest
20 sec. Pistols (alternate)
10 sec rest
post lowest rounds
Post:
10 min. Handstand work/ stretching
Matt:
HR=5:49 27 Burpees
Row-10 Pistol-7
Monday, January 28, 2013
Macho Man/ Ticking Time Bomb
WODs courtesy of CF New England
http://crossfitnewengland.com/category/wod/
Pre:
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...
WOD:
"Macho Man"
OTM as long as possible:
3 Power Clean
3 Front Squat
3 Jerks
rest 10 min.
"Ticking Time Bomb"
50-40-30-20-10
Kettlebell Swings
Double Unders
Post:
5x 5 Sec. Standing SL Band Adduction
40 Wtd. Sit-Ups @24kg
50 Band Good Mornings
Matt:
Macho Man @62.3kg- 9 Rounds 3PC, 1 Fsquat
TTB- @24kg KB-10:31
http://crossfitnewengland.com/category/wod/
Pre:
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...
WOD:
"Macho Man"
OTM as long as possible:
3 Power Clean
3 Front Squat
3 Jerks
rest 10 min.
"Ticking Time Bomb"
50-40-30-20-10
Kettlebell Swings
Double Unders
Post:
5x 5 Sec. Standing SL Band Adduction
40 Wtd. Sit-Ups @24kg
50 Band Good Mornings
Matt:
Macho Man @62.3kg- 9 Rounds 3PC, 1 Fsquat
TTB- @24kg KB-10:31
Saturday, January 26, 2013
Healthlifts
Pre:
5 min. "The Stick"
3x3 Pose Drills
10 min. Hill Running
Warm-Up Sets of the WOD exercises
WOD:
5-5-5-5-5 Deadlifts
then...
15 min. AMRAP
20 Squats
3 Press (Strict)
4-100ft. Shuttle Runs
Post:
4 Rds:
12 Hollow Rocks
12 Band Pull-Aparts
12 Superman Rocks
Matt:
112.3kg-118.3kg-124.3kg-128.3kg-128.kg (ran out of weight)
15 min. AMRAP-20 ft. short of 8 Rounds
5 min. "The Stick"
3x3 Pose Drills
10 min. Hill Running
Warm-Up Sets of the WOD exercises
WOD:
5-5-5-5-5 Deadlifts
then...
15 min. AMRAP
20 Squats
3 Press (Strict)
4-100ft. Shuttle Runs
Post:
4 Rds:
12 Hollow Rocks
12 Band Pull-Aparts
12 Superman Rocks
Matt:
112.3kg-118.3kg-124.3kg-128.3kg-128.kg (ran out of weight)
15 min. AMRAP-20 ft. short of 8 Rounds
Friday, January 25, 2013
Return of the Snatch Ladder
Pre:
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
WOD:
10 min. AMRAP
30 Snatches @48.3kg
30 Snatches @62.3kg
Post:
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)
Matt:
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
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
WOD:
10 min. AMRAP
30 Snatches @48.3kg
30 Snatches @62.3kg
Post:
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)
Matt:
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
Barbarian
Pre:
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
WOD:
Matt-
4 Rounds for time
5 Bench Press (heaviest bar in Arpoador)
10 Knees to Elbows
Sam-
5 Rounds for time
5 Bench Press (bar weight ??)
10 Knees to Elbows
Post:
5x5 Toes to Bar
3x5 Towel Pull-Ups
1x Max hold w/ chin over bar
20 min. Bike
Matt: 6:35
Sam: 5:42
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
WOD:
Matt-
4 Rounds for time
5 Bench Press (heaviest bar in Arpoador)
10 Knees to Elbows
Sam-
5 Rounds for time
5 Bench Press (bar weight ??)
10 Knees to Elbows
Post:
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
Pre:
Dynamic Prep 10 min.
Work Thruster technique (warm-up sets)
For Time 30 Thrusters@ 42.3kg (1:23)
WOD:
OTM for 10 min.
1 Thruster (climbing)
then...
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)
Post:
3x Max Ledge Hangs (47s, 31s, 33s)
5 min. Trigger Point (back)
Matt:
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)
Dynamic Prep 10 min.
Work Thruster technique (warm-up sets)
For Time 30 Thrusters@ 42.3kg (1:23)
WOD:
OTM for 10 min.
1 Thruster (climbing)
then...
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)
Post:
3x Max Ledge Hangs (47s, 31s, 33s)
5 min. Trigger Point (back)
Matt:
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
"Wittman"
Pre:
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
WOD:
3-3-3 Sotts Press (climbing)
then...
"Wittman"
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, http://www.crossfit.com/cf-info/faq.html#WOD0
Post:
5 min. Bottom of Squat
2x25 reps Bent Over Row @42.3kg
2 min. each side barbell smash heel chords
Matt:
Sots Press: 32.3kg -38.3kg-42.3kg
"Wittman"-19:13 (20 inch box, russian swings w/ kb)
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
WOD:
3-3-3 Sotts Press (climbing)
then...
"Wittman"
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, http://www.crossfit.com/cf-info/faq.html#WOD0
Post:
5 min. Bottom of Squat
2x25 reps Bent Over Row @42.3kg
2 min. each side barbell smash heel chords
Matt:
Sots Press: 32.3kg -38.3kg-42.3kg
"Wittman"-19:13 (20 inch box, russian swings w/ kb)
Friday, January 18, 2013
KGB / RGB
Pre and Post
Perform some basic maintenance on yourself...-Kelly Starrett
WOD:
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
Sam:
Dip: 20-20-17
SDHP-16kg KB: 30-33-30
S-up: 25-24-21
PP-16kg KB: 25-27-25 (total)
Row:20-16-15
TOTAL: 348
Matt:
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
Perform some basic maintenance on yourself...-Kelly Starrett
WOD:
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
Sam:
Dip: 20-20-17
SDHP-16kg KB: 30-33-30
S-up: 25-24-21
PP-16kg KB: 25-27-25 (total)
Row:20-16-15
TOTAL: 348
Matt:
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
Pre:
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...
WOD:
5x Power Snatch-Hang Squat Snatch-Squat Snatch (same weight)
rest as needed
then...
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.
Post:
3x10 Barbell Rollouts
3x12 Band Pull Aparts
Matt:
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
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...
WOD:
5x Power Snatch-Hang Squat Snatch-Squat Snatch (same weight)
rest as needed
then...
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.
Post:
3x10 Barbell Rollouts
3x12 Band Pull Aparts
Matt:
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
Pre:
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
WOD:
Snatch Balance 2-2-2-2-2
Overhead Squat 3-3-3-3-3
Rest as needed
Post:
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
Matt:
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)
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
WOD:
Snatch Balance 2-2-2-2-2
Overhead Squat 3-3-3-3-3
Rest as needed
Post:
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
Matt:
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
Pre:
10 min. Ring Stuff
WOD:
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.
Post:
10 min. Stretch
http://media.crossfit.com/cf-video/CrossFit_WOD130110_Russia_Elliot_SD.mov
10 min. Ring Stuff
WOD:
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.
Post:
10 min. Stretch
http://media.crossfit.com/cf-video/CrossFit_WOD130110_Russia_Elliot_SD.mov
Saturday, January 12, 2013
Triple Down
Pre:
5 min. Trigger Point Roll
3 Sets of 2 Pose Drills
Burgener Warm-Up
Warm-Up sets of WOD exercises
WOD:
21-15-9 Reps
Hang Power Snatch @42.3kg
Burpees
200 ft. Shuttle Run (100 down 100 back) after each round
Post:
Max Handstand hold (against wall-but try to stay off wall)
5 min. The Stick Myofascial Release
Matt:
8:20
5 min. Trigger Point Roll
3 Sets of 2 Pose Drills
Burgener Warm-Up
Warm-Up sets of WOD exercises
WOD:
21-15-9 Reps
Hang Power Snatch @42.3kg
Burpees
200 ft. Shuttle Run (100 down 100 back) after each round
Post:
Max Handstand hold (against wall-but try to stay off wall)
5 min. The Stick Myofascial Release
Matt:
8:20
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
10/1/13
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
11/1/13
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 http://gymnasticswod.com/content/bridge
Matt: Pull-Up (strict on ledge) 7th Round + 6
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
10/1/13
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
11/1/13
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 http://gymnasticswod.com/content/bridge
Matt: Pull-Up (strict on ledge) 7th Round + 6
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