June 10

No warm up

3 Rounds
10 dl @ 135
10 k2e
10 jumping squats
10 power cleans @ 135
10 HSPU

Time: 13:20

6.8.2010

A1. Power
Broad jumps 4 x 3
A2. Strength
Deadlift peak set of 3

B. Metcon
3 rounds
5 deadlift @ 75% of peak
10 handstand pushups
15 box jumps
Time: 9.53

6.3.2010

A1. Strength

Front squats, work up to a peak set of 1 repetition. 255

A2. Power

Jumping squats, 4 sets of 2 repetitions

B. Metabolic Conditioning

As many rounds as possible in 8 minutes of:

3 Front Squats @ 80-85% of peak single (205)

5 Knees to Elbows

7 strict pull ups
Rounds:5

6.1.2010

A1. Peak set of 2 reps bench
A2. 5x2 clapping pushups
A3. 5x4-8 ring rows

B. 6 rounds
5 pull ups 5 dips
Time: 2.52

5.31.2010

Warm Up:
1 min plank
1 min sit up
1 min plank
1 min sit up

WOD
5 Rounds
10 Push press @ 65
15 KB @ 1.5 pood
20 lunges w/25# plate overhead

Time: 12:02

5.30.2010

Tabata squats
Tabata heavy bag

2x5 max vertical jumps

5.28.2010

Strength

Barbell Press: Work up to a peak set of 2 reps.

170

Power

Overhead Medball Throws, 5 sets of 2 reps.

Metabolic Conditioning

For time:

15 reps, Shoulder to Overhead at 100% of peak set (170)

15 Burpees

Time: 5.12

5.27.2010

Deadlift
10@ 135
5@225
2@315
1@365
1@365

Then
2 rounds each individualy times
25 pull ups
25 push ups
10 ab wheel rolls out
25 squat
Times: 2.30 @ 2.46

May 25th

Warm up:

2 min. plank
2 min jump rope

WOD:
21-15-9
burpees
flutter kicks
thrusters @65

5.10.201

Grace
30 clean and jerks @135 for time:
8.21

Absolutley no warn up shocked the system

5.3.2010

3 rounds
10 deadlift @ #225
5 handstand pushups
10 pullups
Time: 4.14

4.29.2010

500 skips

10 left 10 right kb 1.5 clean and press

Tabata:
Squat 16
Push ups 15,15,15,11,9,6,6,6
Pull ups 8,8,8,8,8,8,6,6

4.26.2010

Back squat
225x5
225x5
225x5
255x5

1 round
15 ring dips
20 goblet squats
25 db thrusters
20 sandbag clean and jerk
15 pull ups
Time: 8.50

4.25.2010

10 minute swim
-30 laps

Tied PR. But needed goggles, really hard to see underwater in the dark.

4.23.2010

Weighted pull ups
#45,#65,#100,#118,#140m

4.22.2010

Perform each movement for 1 min for most reps as possible

Squats
Push press
Lunges
Db rows
Mountain climbers
Pull ups
Flutter kicks
Dips
Deadlift

3.19.2010

9 Rounds
-9 deadlift @ 205#, la @ 95#
-9 burpees

jh-18:08
la- 9 and some change

4.20.2010

3x10 #60dumbell rows

21-15-9
#65 power snatch
#65 over head squat
Push ups
Time: 9.08

4.19.2010

5 rounds
85% of max deadlift, 2 reps (355)
8 burpees
10 pull ups
Time: 13.39
Deadlift felt so heavy

4.18.2010

Warm Up
Ring Dips 3x10
Deadlift 3x3
jh-205# La-165#

WorkOut
10 minute swim. Down and back = one lap.

Catch UP

4.15.2010

1/2 Cindy
10 rounds.

4.16.2010
3 Rounds for time
20 ring pushups
20 box jumps (16")
20 thrusters
20 Knees to elbows

JH- 13:51
La- 17:47

4.12.2010

Handstand pushups 3 sets
16,10,5

3 rounds
40 double unders
30 box jumps
20 kb swings @ 1.5 poof
Time: 20.09

4.4.2010

La

Warm Up:
2 minute plank
2 rounds of 20 10# overhead lunges

Work out:

3 Rounds for total # of reps (each rep is worth 1, whoever has done most reps is winner)

One Round = all 5 movements. Each movement is 1 minute long. Only 1 minute rest allowed between rounds. This workout is 17 minutes long.

Knees to Elbows
Thrusters (small bar)
Box Jump (stack all bumper plates on top of each other)
Push Press (big bar)
Over head Squats (use red or white pole to hold overhead)

La

Warm UP

-2 minute side plank (1 minute each side)

-2x5 L-Sit (hang from pull up bar, keep legs straight and bring them parallel to ground only moving your body at your hips)

3x3 65#Push Press (La you need to do this and L-sit only)

WORKOUT
3 Rounds for time
5 Pull Ups (use bands as needed)
10 Kettlebell swings (middle sized)
15 Burpees

3.28.2010

JH

Fran

time: 7:38

3.28.2010

La

Warm Up

2 minute Plank (try to do this in least amount of sets)
Knees to Elbows 2x10 really slow.

*La only you do 3x3 reps (9 total) of 135# deadlift (but make sure you do knees to elbows).

5 Rounds for time of
- 10 (total) overhead lunges (use 10# dumbells and 10# plate)
- 10 jumping squats (must touch pull up bar)
- 10 push ups (only you must do real push ups all the way through, you'll be fine just break them up)

3.22.2010

5x5 weighted dips @ 1 pood

3 round
10 deadlift @275
50 double unders
Time: DNF- in the 3rd round on the 9th double under I met pukie

3.18.10

Max Day

La
- Dead Lift 155#
- Power Clean 75#
- Push Press 75#
- Front Squat 95#
- Push ups 23

JH
- Clean and Jerk 185# *PR
- Snatch 115#
- Push Press 135#
- Push ups 40

3.17.2010

JT
21-15-9

Handstand push ups
Ring dips
Push ups
Time:14.35

3.16.2010

5rounds

185 clean and jerk 3reps
13 pull ups
200 meter run
Time:18.50

3.16.2010

La

Warm Up
2x10 Deadlift @ 95#
2x10 pullup

5 Rounds
7 over head squats 45#
7 knee to elbow
7 push press 45#

3.14.2010

3 Rounds
5 front squats @135
15 kb swings 1.5 pood
25 pullups

Time: 10:31

3.15.2010

3x20 ring push ups
3x3 dead lift 295,315,365

21-15-9
D ball slams
Tuck jumps
Kb swings 1.5 pood
Time: 6.01

3.11.2010

Clean and jerk #205 with no warm up...need to learn how to clean
couldn't move #225

15 man makers @ 40
15 jumping burpees
Time: 8.33

3.10.2010

5 min plank

Then

21-15-9
#135 bent over barbell row
#185 bench press
Time: 18.01

3.7.2010

100 squats
9 HSPU
100 squats
15 HSPU
100 squats
21 HSPU

Time: 17 and some change

3.9.201

3 rounds
5 Front squat @ 185
15 Kb swings @ 1.5 pood
25 pullups
Time: 10.17

3.8.2010

Deadlift
135x5
225x3
315x1
414x1

Grace
#135 x30 floor to overhed
Time: 7.11

3.4.2010

3 rounds
200 meter run
15 2 poos kb swing
5 weighted pull ups 2 poos
Time: 8.24

3.3.2010

Back squat
3x3
275,295,295

5 Turkish get ups each side
@ 1 pood

3 rounds
20 double unders
5 #100 sand bag clean and jerk
Time: 7.24

3.2.2010

DL 3x3
365,375,375

Bench Press 3x5
225,3@255,225

3.3.2010

Warm UP:

5 Rounds
20 DU
10 Knee's to elbows

Work Out

10,9,8,7,6,5,4,3,2,1

Power Cleans @ 185#
Hand Stand Pushups

2.28.10

3x8 dl 205#

25 squats
25 push ups
25 pull up
25 sit ups
50 squat
50 p.u.
25 pull up (rx is 50)
50 s.u.
75 squats
75 p.u.
25 pull up (rx is 75)
75 s.u.

Time 35:30

This workout killed me. Sit ups were by far the hardest and most time consuming. I didn't want to go all out on pull ups. My arms don't hurt, so thats good, but I did manage to rip my hands up...didn't think that would happen with the 2" bar.

2.23.2009

Back squat
3x8@ 225

5 rounds
5 deadlift @ 315
15 ring push ups
Time:9.39

2.23.2010

La-

Warm UP:

-5 pullups (use bands as needed)
-Overhead Squats 50# 2x10 low and slow
-Knees to Elbows 2x10 (hanging from pull up bar, bring your knees to elbows)
-Push ups 2x10
-5 pullups

Work Out:

1 Round
50 Double Unders
10 Box jumps
40 DU
20 Box J
30 DU
30 Box J
20 DU
40 Box J
10 DU
50 Box J

2.18.2010

Tabata rowing 8 itervals

Weighted pull-ups
5x3@ 2 poods

Weighted ring dips
3x5@ 1 pood

rest 30 min

35 ring dips

35 jumping squats

35 push ups

35 jumping squats

35 handstand push ups

35 jumping squats

Time: 13.29

2.17.2010

Bench press
3x max reps @225-9,7,6

shoulder press
3x max reps @134-6,6,5

2.16.2010

3 rounds
10 thrusters @135
15 bull slams
20 double unders
Time 14.42

2.15.2010

5x3 back squat
225,275,295,305,315

Diane
21-15-9
225 deadlift
Handstand push-up
12.05

2.11.2010

Squats

Warm UP
135# 2x10

225# 2x5
245# 2x5
275#2x3

*This was on a smith machine, so 275# is a bit deceiving.

Pullups 7x10

*Also worth noting that I did these in like 5 minutes. My arms (above and below elbow = forearm and bicep) are still hurting. Couldn't straighten my arms for like2 days. And my bicep was noticeably swolen.

2.11.2010

19 Tire Flips
19 Deadlifts, 225#
19 Pushpress, 95#
19 Barbell Situps, 45#/25#
19 Box Jumps, 20″ Box
19 Wall ball Shots, 20# Ball
19 Weighted Pushups, 45# Plate
19 Power Snatches, 65#/45#
Time:13.25

2.10.2010

DL
275x5 felt sick
Weighted dips
1x1@#90

2.9.2010

Bench press
5x1
300,300m,275,250,250

Wod
21-15-9
Pull ups
#95 overhead squats
Time:5.47

2.8.2010

Back lever work
Weighted pull ups 7x1
90,90,90,100,100,100,90

Front squat 3x15
135,135,135

WOD
Amrap 10min
5 pull ups
10 push ups
15 squats

10 rounds

2.5.2010

5 Rounds

9 dl 155#
9 burpees

4:04 (had another guy working out with me so i couldn't use 205)

2.4.2010

4 Rounds for time:

25 squats
25 pushups
25 box jumps
Sprint (only 30 yards one way, 60 yards overall)

9 minutes and some change

2.3.2010

5 rounds
80 squats
25 back extensions
not for time. just wanted to get it down during the 30min lunch break, mission accomplished

legs feel like jelly

2.2.2010

Shoulder Press 8x3
135,145,165

*after the 3rd set experience intense pain on right trap. Couldn't lift arms past shoulders.
Had to stop there, not going to be able to engage my shoulder/trap for a few days.

2.1.2010

Front squat 5x3
185,195,205,225

Handstand prac

5rnds:
15-53# kB Swings
15-Ring Dips
Time:9.56

Rice digs

2.1.10

La

Warm Up:
50 d.u.
1 minute handstand
30 sit ups (mix and match handstand and sit ups)

WOD

16-14-12-10-8-6-4

Lunges (10lb plate overhead...# for each leg)

Burpees (start with man pushups....adjust when needed)

Kettlebell (middle weight)

Limit your rest between workouts and use lunges to catch your breath.

1.30.2010

30 man makers for time
Time:9.32
Rest 3min
25 burpees pullups for time(first 10 w/ ankle weights)
Time: 5.10
Rest 3 min
50 double unders for time (5min time limit)
Time:2.51

1.30.10

La-

Warm UP:

1.5 minute handstand
1.5 minute plank
Then carry all bumper plates to back yard where rings are...place them in center, i don't want sprinklers getting them. Stack them in one pile.


WOD:

5 Rounds for time

10 Thrusters (22# bar)
20 box jumps (jumping on the complete stack of bumper plates)
10 Ring dips Start without band, use it when u need it

Actually I think I'll do this one today too.

1.28.09

Attempted to find C&J max.

155 2x no problem
185 freaked out and didn't completely lockout Jerk 2x, i know i can get this...but my jerk tech sucked.
205 attempted once, but can't jerk it

also attempted 155 ohs...no sir...135 is my current max on that.

Did 1.27.10 workout mod:

30 squats
15 p.u.
5 floor to over head @ 95#

8:10

squats were toughest....i like this medcon though.

1.27.2010

Bench press
5@ 225
3@275
1@285
12@185

4 rounds
30 squats
10 chest 2 bar pullups
5 floor to overhead @#95
Time:8.33

1.27.10

La:

Warm Up:
Hand stand against wall for 3 minutes (similar to plank, break it up if needed)
sit ups 3 rounds of 10

Work Out:

5 Rounds for time of
Round 1. 20-KB swings and 12 pushups
Round 2. 18-KB swings and 14 pushups
Round 3. 16-KB swings and 16 pushups
Round 4. 14 KB swings and 18 pushups
Round 5. 12-KB swings and 20 pushups

1.26.2010

CrossFit Total

Back squat 315
Shoulder press 180
Deadlift 415

910 total
(40 pounds less, 10 pound increase on deadlift big decrease on back
squat)

1.25.2010

Power Clean 5x1:
missed 225 all 5 times

Back Squat 1x3 @#295

Four Rounds with #20 ankle weights
5 pull ups
5 ring dips
5 #50 DBs (100pounds) Thruseres
Time: 5.55

1.21.2010

Overhead Squat find 1 rep max
135,155,165,185,195,195

should have tried 205

1.24.2010

Warm UP:

D.U.'s 20ish

Snatch work:
3x3 @ 95 and then 1x3 @ 115
My form was terrible...just didn't feel right

Workout:
5 Rounds for time
10 ring dips
10 pushups
10 situps

Barely got it under 10 minutes. RD to PU are really tough.

1.23.2010

La
Warm Up:

50 d.u.
15 girl pushups
5 handstand pushups
50 d.u.

4 rounds for time of:

50 jumping squats
10 ring dips (use bands)
10 knees to elbows

1.22.10

Warm UP:

3 minute plank
30 du
30 sit ups

11-8-5
95# ohs
53# kb swings

4.02

Then 10 HSPU (going to do these a lot...got to get my shoulders stronger if muscle ups hurt them that bad)

OHS were tough at that weight...the 8 were toughest I dropped weight 3 times during that set.

1.20.10

1/2 Cindy

9 Rounds completed (3 off of pr)

1.20.10

Bench Press 5x5
185,225,225,225,225

Dead Lift 1 set of 2 @ #365

Max pull ups
25 (miss pr by 11) super lame

1.19.2010

3x3 Shoulder Press:
155,155,160

5x5 Barbell Row
135,135,145,160,160

3 Rounds
7 Handstand Pushups
7 Thrusters @ #105
7 Hang Power Clean @#105

Time 12.45

1.18.09

Snatch 5x1
135,135,155 (miss),155,155
the full snatch is so hard for me much rather do a power snatch

Thrusters 3x3
155,155,160

WOD:
50 thrusters @ #45
40 double unders
30 KB swing @ #53
20 Overhead lunges @#45
10 Box Jumps 24 inch box

time: 10.08

1.14.2010

row 1600 meter

5x3 parallettes handstand push up

Dead #405 1x1

3 rounds of Barbara
24.14 total time including rest
15.14 of total work time

La 1.18.09

Warm Up:

3 rounds:
20 double unders
30 lunges (15 each leg) with 10# plate overhead

WORKOUT:

5 rounds for times
15 burpess
10 thrusters (your bar = about 22#'s)

1.16.09 Swimming...what was I thinking

Swim Workout

Ten minutes straight...One breath per 8 meters. 16meters = 1 lap.

Achieved 30 laps = 480 meters. 480m = 1,574 feet. Which = .298 miles.

Swimming sucks...I was so tired. Did help my shoulder though.

1.11.09

4 rounds

10X Body Weight deadlift)
25X Box jumps

1.9.10

HANS

7 X 1 hang Cleans

155,155,185,185,185,185,205

WOD:

21-15-9: 135# f.s. and 1.5pd KB swings (around 8 minutes)

I was exhausted....i forgot to anticipate being tired from cleaning the bar back up to front squat position every time i dropped it...which was often. You're a beast for doing 185.

1.9.10

LA

WARM UP:

2 rounds

5 pullup
10 pushup (real ones)
15 sit ups

WORKOUT

21-15-9

45# front squat (your bar with 10's on each side)
1 pood kb swings

notes on temp

per, http://www.performancemenu.com/forum/showthread.php?t=2560

Program notes

• These programs will increase static strength, explosive strength, and limit strength. This increase in strength will lead to substantial improvements in metabolic conditioning.
• Metcon should be short and intense. Keep it under 10 minutes (usually under 5). Keep it heavy, and keep it functional. Select workouts that require very little rest. Scale reps, rounds, or time before scaling weight! (This might be the most important bit you'll read on this). This is key to the neuroendocrine response we’re looking for.
• Use KB’s, tires, farming implements, stones, boat chains, and sledgehammers liberally. Sprint often (Tabatas, 100s, 200s, 400s). Full body exercises (cleans, thrusters, swings) are great. Use couplets and triplets. NO chipper workouts.
• The exercise order and selection promotes increases in strength and, if you eat for it, lean mass. Everything you do on this program packs a substantial neuroendocrine wallop. Pick your metcon exercises accordingly. You should be shaving twice a day on this program.
• Eat more protein. If you’re Zoning, increase protein intake by 2-4 blocks and fat by 8-16 blocks. Do not increase your carbs (I have accounted for them in the fat increase).
• Go heavy, go hard, or don’t go at all. The volume is low enough, and the metcons are short enough that your CNS should be stable throughout the program. If you need a day off, take it. Don’t tear your body down while it’s trying to build itself up.
• Eat lots of red meat. It’s just better. Consuming large quantities of blood-soaked animal tissue puts you in a better frame of mind to train like this. If you eat eggs, eat whole eggs.

Programs


• There are three programs.
• The 3/1 program. I designed one for people who like the 3/1 CF schedule. Personally, I think 6 workouts in 8 days is a bit much. But you wanted it, so here it is.
• The novice strength-biased program. This is a 3/1/2/1 schedule. I got used to training like this doing the PMenu WOD, and I like it. It’s also an intermediate programming scheme discussed in Practical Programming. I wrote this program because I train with a guy who doesn’t need to do as much OLY lifting as I do. The power versions of the OLY lifts are done. There is also an extra day of push presses or rack jerks. If you train on Saturday, just do a regular WOD (this can be a little longer). If you train with weights, keep it light and drill some OLY lifts.
• The intermediate/advanced strength-biased program. This is my personal program. Saturday is optional. This is where I drill OLY by doing assistance exercises (snatch balance, tall cleans, etc.) and get on the rings. Or I get in the canoe, go mountain biking, or play a little judo. Saturday is not a hard training day for me. So yeah, I pretty much train 4 out of 7 days.

Other concerns


• Do other stuff. It’s summer time. Walk, swim, play softball, ride a bike. Whatever. Don’t pass a bar, set of rings, or rock ledge without pulling yourself up on it.
• Substitute if you feel the need. I refuse to miss Murph or Filthy Fifty. If one of your favorite WOD comes up, do it.
• Deadlift every week. They’re good for your soul. Cool down with reverse hypers 2-4 times a week. They’re good for your deadlifts and thus good for you soul. Your back will thank you.
• 5 minutes a week of KB long-cycle clean & jerks has profound effects.
• Read Christopher Sommer’s article on front lever progressions (also has planche progressions).
• Read up on the Bulgarian method.
• Squat low for training. If you’re a guy, try to tea-bag the platform. You’ll be amazed how much you’ll be able to lift in a CFT when you only squat to regulation depth.

Sets, reps, and exercises (sets x reps)


• Welcome back to linear progression! We’re going to get stronger every week. Linear strength progression works a little differently in a program with gymnastics and metcon, so pay attention to what’s happening. I have borrowed heavily from Rippetoe, Everett, and Louie Simmons in designing this.
• OLY lifts should be 5-8 sets (or more) of singles or doubles. Look to Coach B. or the PMenu for additional programming ideas. You have to be careful with your loads and volume on this stuff. It can sneak up on you.
• The slow lifts should start with 3x5 (including dips and pull-ups). Drop to 3x3 after 6 weeks or whenever the volume becomes too much. You may also want to mix in some 5x3, 5x2 or 7x1. It’s your program! Eventually you’ll almost exclusively be doing either 1) med volume/high intensity or 2) low volume/stupid intensity!
• Only do one work set on the deadlift if you’re working with max numbers.
• Mix sets across with progressive loading. You can do 3x3 across one week and 5x3 progressive (working up to a 3RM). Do progressive loading at least once every third time for each lift.
• Work in some ME/DE days as necessary. We’re all about speed and power. I mix in plenty of box squatting so I can squat frequently. It helps your deadlift, too. Reverse hypers help everything.
• Deadlift every week (it’s worth repeating). If it tears you up like it does me, mix in some rack pulls and halting deadlifts. I love 3x6 snatch grip deadlifts off a 4” box.
• Substitute OLY lifts as needed. Play with the full and hang positions to optimize results. If you’re on the advanced program, do the full version at least once a week.

Bottom line

• Go fast, go heavy, and go hard. If you're doing sets across, increase it every time. Don't reset if you fail at 5, just drop to 3. If you're doing CF ME work (5 triples, 7 singles), go for a PR every time. Metcons are short, heavy, and functional. Don't rest.

new WOD template

Workout template

Monday: oly - squat - WOD

Tuesday: skill - press - squat - WOD

Wed: oly - DL - pullups or dips

Thursday: tabata, row, run, sprint

Friday: skill - oly - press - squat - WOD

Saturday: whatever

Sunday: off

1.6.10-1.7.10

1.6.10

Deadlift

3-3-3-3-3

225- 365-365-385- 405 (miss)

1.7.10

21-15-9

#185 Front Squat

2 pood KB swings

14.04

red 1.5.10 WOD

warm up:
work on snatch

WOD:
run a mile for time

to slow to post

1.6.10

WARM UP:

20 double unders/50 normal skips
1 minute plank
10 really deep overhead towel squats
1 minute plank
20 double unders/ 40 normal skips
1 minute plank
* Can break up plank as needed, but finish entire minute before moving on.

WORK OUT:

AMRAP (as many rounds as possible) in 10 minutes

5 sit-ups
10 girl push-ups
15 squats

Death by Clean & Jerk

135#

6 rounds plus 5.

Total of 26

1.4.2010

lunch wod:

5x5 back squat

225-225-250-275-275



after work:

3 rounds as quick as possible:
10 sternum 2 bar pull ups
10 dumbell burpees @ #20 dumbell

time: 9.10

1.4.2010

La

Warm Up

3 Rounds
-10 dips
-10 sit ups
-10 squats

Work Out-

5 Rounds
- Double Unders 50-40-30-20-10x
- Pushups 40-30-20-10-5x
- One Legged Squats, alternating 20-18-16-14-12x (total)