13.4

Pre:
http://www.mobilitywod.com/2013/03/cf-open-strategy-and-gaming-for-13-4.html

WOD:
7 Min. AMRAP
3 Clean and Jerks@135lbs
3 Toes To Bar
6 Clean and Jerks@135lbs
6 Toes To Bar
9 Clean and Jerks@135lbs
9 Toes To Bar
12 Clean and Jerks@135lbs
12 Toes To Bar
etc.....

Post:
Handstand Practice
MWOD Shoulder

Matt: 64 Reps (Toes to Bar not my thing)

Good To Be Back (Back Squats)

4th set 

Pre:
MWOD Hips (AM)
later...
10 min. Bottom Position
15 min. Squat Prep (Warm-Up sets)

WOD:
Back Squats 5-5-5-5-5 (Climbing)
Muscle-Ups (rings) 5-5-5-5-5

Post:
Foam Roll

Matt-BS 225lbs-245lbs-255lbs-265lbs-265lbs
Muscle-Ups check

Moderate Loads/Medium Speeds

Pre:
"The Stick"
Snatch Positions
Snatch Pulls/Stop Cleans
Warm-Up sets of Snatch

WOD:
Snatch 2-2-2-2-2 (Moderate Across) rest at least 2 min. in between sets
Snatch Grip DL 3-3-3 (90-100% Snatch)

Post:
50 Band Good Mornings
50 Band Pull-Aparts
10 min. MWOD Hamstrings (Band distract) and Couch Stretch

Matt:
Snatch-48,3kg
SnDL-66,3kg

Still Walking Weird

Pre:
Roll out Back and Quads 10 min.
3x5 Reps each Deadlift-Shoulder Press-Front Squat
3 Rounds 1 min. Wall Climb into Handstand 1 min. rest
Warm-Up sets of Shoulder Press

WOD:
Shoulder Press 3-3-3-3-3
then...
Tabata Deadhang Pull-Up (Ledge)

Post:
100 Superman Rocks
10 min. MWOD (Barbell Smash trap/Lat w/ band)

Matt:
Press-62,3kg-64,3kg-66,3kg-68,3kg(F2)-66,3kg(F2)
Pull-Up-5-5-5-5-4-2-1-2

13.3/12.4

Pre:
10 min. MWOD-Hips/Shoulders
Technique on exercises

WOD:
12 min. AMRAP
150 Wallballs @20lbs MB to 10 ft. target
90 Double Unders
30 Muscle-Ups (Rings)

Post:
30 min. Basketball

Matt: 254 Reps (150WB, 90DU, 14 MUs)
12.4-251 Reps

hOly Friday (h is silent)

Pre:
Snatch warm-up 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
then...http://fitr.tv/blogs/fitr-tv/6933178-how-to-warm-up-for-snatch-snatch-progression-part-2-w-justin-thacker-from-the-lab-gym
Warm-up sets on snatch

WOD:
Snatch 3-3-3-3-3-3-3 (Climbing Moderate load 70-75%)
Clean and Jerk 3-3-3-3-3 (Climbing Moderate load 70-75%)
Front Squat 3-3-3 (Climbing Heavy) *no rack so power clean 1st

Post:
MWOD 5-10 min. (Hips)

Matt:
Snatch (No more Power Snatch BTW) 38,3kg-38,3kg-42,3kg-42,3kg-44,3kg-46,3kg-48,3kg
C+J 68,3kg-72,3kg-74,3kg-74,3kg-78,3kg
FS 96,3kg-98,3kg-100,3kg

The Ledger

Pre:
Practice Double Unders
Dynamic Warm-Up Drills
MWOD Shoulders
Bridge-Ups/Pass Throughs/Pull-Aparts
Warm-Up sets of Pull-Ups

WOD:
Weighted Pull-Ups Ladder 1-2-3-4-5.....until you can't complete req,d reps
use a heavy load across or if you can only do 3-6 Pull-Ups don't use weight
rest at least 2 min. in between sets
post total reps

Post:
Practice Handstands

Matt: 12 Reps @20kg each set (Using a ledge not a pull-up bar)

C+J Bull

Pre:
MWOD: Ovhd Pos. /Bottom Position
Static Positions (Clean)
Technique and Warm-Ups Clean and Jerk

WOD:
Clean and Jerk 1-1-1-1
then...
2 min. AMRAP Bear Complex (Power Clean-Front Squat-Shoulder to Overhead-Back Squat-Back Rack to Overhead) @Bodyweight

Post:
Static Stretch/Soft tissue roll

Matt: 98,3kg-100,3kg-102,3kg(Fail on Jerk)-102,3kg(Fail on Jerk)
2 min. Bear-5 Reps @78,3kg

Turk McGirt

Pre:
MWOD Shoulder/Bottom Position
Work KB Snatch technique

WOD:
5 Sets of 3 KB Turkish Get-Up (each arm) @24kg for technique
rest as needed.
5 Sets of 5 Strict 1 Arm KB Press (strict) @24kg
rest as needed.

Post:
100 Hollow Rocks
Static stretch whatever is tight

No More Power Snatches (for a while)

Mobility Wods Pre and Post , always warm-up and cool down properly


Saturday- 45 min. Snatch technique (no power snatches)

Monday-
 20 min. to work up to 1 RM Hang Snatch (land in bottom "no power snatch")
then.. w/ 75% of above, On the minute 2 Heaving Snatch Balance

Matt: Hang Snatch (Squat) 64,3kg...HSB (48,3kg)

13.2

Pre:
http://www.mobilitywod.com/2013/03/crossfit-open-13-2-prep-and-strategy.html

WOD:
13.2
10 min. AMRAP
5 Shoulder to Overhead @115lbs
10 Deadlifts @115lbs
15 Box Jumps @24 inches

Post:
Rope Climb technique
MWOD

Matt: 8 Rounds-240 Reps

Front Page

Pre:
10 min. MWOD Anterior Chain/Rack Position
Prep and Warm-UP sets for Power Clean and Front Squat

WOD:
5-5-5-5-5 Front Squat (Heavy across)
(rest as needed)

Post:
20 min. Bike Ride
10 min. MWOD Hamstring/Shoulder

Matt: 90,3kg all rounds

then later....

Crossfit Leblon Inaguration WOD#2

12-9-6-3
Toes To Bar
KB Swings @24kg

Matt: 2:15

CROSSFIT LEBLON !!!!!!!!!!!!

Got a chance to swing by the first official, legit, awesome Crossfit Box in Rio de Janeiro today.  Big thanks to Andrei Britto for letting me come through and move some large loads long distances quickly!!!

1. Push-Press 5-3-3-1-1-1

2. 21-15-9 Pull-Ups/Box-Jumps 24'

3. 1000m Row for Time

Matt:
1. 155lbs-165lbs-185lbs-205lbs-215lbs(F)-215lbs(PR)
2. 3:42
3. 3:52

13.1

Pre:
Open Prep:
http://www.youtube.com/watch?v=kPiD_WHXsco&feature=player_embedded
Warm-Up Snatches and some burpees

WOD:
17 min. AMRAP (as many reps as possible)
40 Burpees (touch target 6 inches above max reach)
30 Snatches @34,3kg
30 Burpees (touch target 6 inches above max reach)
30 Snatches @62,3kg
20 Burpees (touch target 6 inches above max reach)
30 Snatches @75kg
10 Burpees (touch target 6 inches above max reach)
30 Snatches @95,4kg

Post time after each round (first 40 Burpees and 30 Snatches is round 1)

Post:
100 Black Rogue Band Good Mornings
2 min. Split
Hip MWOD
2 min. Retest Split
Shoulder MWOD

Matt:
40 Burpees, 30 Snatches @34,3kg-5:45
30 Burpees, 24 Snatches @62,3kg
Total Reps 124

Big Shout out to my judge and training partner Sam Schwab for motivating me, thanks for the almond butter as well

Snatch Practice

Thurday and Friday were devoted to the Snatching, all variations and techniques.  I worked the bottom position the most.
Notable things that happened worth remembering was a 72.3kg Power Snatch, prepping for 13.1!!

Bad Pulls all day typical of a Crossfitter, I am ditching the Power Snatch for training...time to relearn the movement.

Lagoat

AM:
Some Running w/ Hills Involved

PM:
MWODs Hips-Shoulders
Practice WOD Movements

WOD:
For 20 min.
Even Min. 3 L-Hang Pull-Ups
Odd. Min. 6 Overhead Pistols (alternating) @PVC

Open Workout announced today!!

Cliffhanger

Pre:
MWOD 10min. Calf/Hip
Pose Drills 3x3
100 Hollow Rocks
Practice and Warm-Up sets of Shoulder Press

WOD:
5-5-5 Shoulder Press
then....
12 min. AMRAP
200ft Farmer's Walk @24kg DB
200ft Sprint (2-100ft shuttles-down and back)
7 Toes to Bar (used a overhang ledge)
Every drop on Farmer's Walk=10 Deadlifts w/the 24kg Dumbells

Post:
25 Supermans
25 Prone (on stomach) Pass throughs
25 Supermans
25 Prone (on stomach) Pass throughs
5 min. Bottom of a Squat

Matt: Press-56.3kg-58.3kg-60.3kg
5 Rounds even...no drops

Getting Under

Pre:
MWOD: Hips/Shoulders 10 min.
Clean Positions/Technique work 15 min.
Warm-Up sets Hang Squat Clean

WOD:
2-2-2-2-2 Hang Squat Clean
then...
3 sets of
30 sec. AMRAP Hang Power Clean @52.3k
30 sec. rest
Immediately after...
3 sets of
30 sec. AMRAP Front Squat @52.3kg
30 sec. rest

Post:
Hip Mobility and Headstands 10 min.
Lower Leg (heel chord/calf) MWOD

Matt:
HSClean 78.3kg-82.3kg-84.3kg-88.3kg-92.3kg

HP Clean-14-15-12
Front Squat-12-12-12

Hang Clean 92,3kg for 2

Goat Double

28/02
1:00 Bridge-Up
Shoulder MWOD
Re-test 1:00 Bridge-Up
Hips MWOD
Snatch Drills (15 min.)
Hang Squat Snatch 2-2-2 work technique 48.3kg-52.3kg-52.3kg
WOD: On the Min. for 10 min. Power Snatch-2 Overhead Squats @52.3kg
Did something good for post but forgot.

1/3
10 min. Bottom of Squat (w/ voodoo floss 5 on knees 5 on ankles)
On the minute for 20 min...
10 sec. L-Knee tuck (2 counters in the kitchen)
3x10 Ring/TRX Rows (Back on floor, feet against door)
3x10 Ring/TRX Roll-Outs
Shoulder MWOD