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)