Tuesday Workout 1:

Roll
Warm Ups

Strength :
Rack Jerk 105*1*3
Snatch 60*2, 70*2, 75*2 (better use right leg - foot/toes)
Snatch High Pull 85*2*2

Stretch

Saturday Workout :

Warm Ups
Voodoo Knee and Elbow

Strength:
Power Snatch 60*2, 65*2, 67*2, 70*2
Flip Snatch 50*3*3
Power Clean + Jerk 90*1+1*3
Squat 120*5*2

Stretch

Friday Workout :

Roll
Warm Ups
Voodoo Knee and Elbow
Close Squats *10*5

5 Rounds NFT
3 Tempo HSPU (2:0:2)
5 Tempo Chins (2:0:2)
-5 Min Rest -
Metabolic
3 Rounds FT
10 Kipping Ring Dips
10 TTB (broken down)
10 GHD Extensions
-rest 3 Min-
3 Rounds FT
6 Clapping Push-Ups
8 Butterfly
20 Alternating Pistols

Monday Workout :

Roll
Squat Therapy (no Voodoo)
Standing Uni Cable Curl 25*20

Gymnastics :
Pull Ups *6*6

Assistance :
Lat Pull Down Supinated #100*12, 110*10*3
DB BOR #55*12*4
DB Shrug 75*12*2
Standing Uni Cable Curl 25*20

Stretch
Chocolate Protein + Coffee

Monday Workout :

Warm Ups
Roll

Metabolic :
24 Min Time Cap AMRAP
(I did in Reverse order 1-12)
12 DBL Unders
11 #135 Hang Power Cleans
10 Toes to Bar
9 HSPUs (deficit #45 Plate/ an abmat)
8 #72 KB Swings
7 burpees
6 30" Box Jumps
5 Ring Dips/ Chins (MU)
4 #30 Wall Ball
3 Wall Walks 
2 #135 Squat Snatch (155/105)
1 #315 deadlift

Completed 2 Rounds in 23:23

Stretch
NutriForce Protein + Water

Thursday Workout :

Roll
Voodoo Knee and Elbow
30 BW Squats

Strength :
Snatch 85*1, 85*0,*85*1*2
(knee good but not pulling through both feet evenly)
Gymnastics :
3 Rounds NFT
8 #45 OH Plate Lunge
6 Hollow Pull Ups (hard on arms)

Stretch
Protein Shake

Tuesday Workout :

Warm Ups
Roll

Strength :
Clean 100*1*8
Hang Power Snatch 52*3*3
Squat #135*5, 225*5, 295*5

Gymnastics :
30 HSPU (*2-3) Lumbar "hitch"

Stretch
Banana

Sunday Workout :

Sunday
Roll + Voodoo
Strength :

F Squat + Rack Jerk 90*1+1*3
Front Squat 115 *1*8
Snatch 40*3, 50*3, 60*3
Snatch DL + BK Pause 85*3*3

Stretch

Friday Workout :

Stretch
Warm Ups
Roll
Voodoo Knee and Elbow

Strength :
50 kg Power Snatch + Snatch (45-60 Sec Rest)
Power Clean 75*2*4 (60 Sec Rest)

Gymnastics :
3 Rounds NFT
8 Unbroken Pistols (progressively lower/ 10")
-then -
8 Kipping Dips
3 Rounds NFT
8 Atomic Sit Up from 4"
8 Push Ups

Stretch

Tuesday Workout :

Warm Ups (brief)
Roll - I forgot to...
Snatch BB Warm Ups

Strength :
Snatch High Pull *3*5
60
85
90
95
100
Clean Pull *3*3
115
125
135
Rack DL *3-1*3
142*3
147*2
152*1
Bar Dips (50)
12
10
8
6
4
6
4

Monday Workout :

Warm Ups
Roll
Voodoo Knee & Elbow

Strength :
Rack Jerk 92*1*3, 115*1*2

Metabolic :
6 min AMRAP
4 24" Box Jump (Series)
8 Ring Rows
7 Rounds +7 Reps
3 min rest

6 min AMRAP
5 #225 DL
10 #20 Wall Balls
4 Rounds +5 Reps
3 min rest

6 min AMRAP
6 #95 Snatch
12 Bar Over Burpees
3 Rounds
3 min rest
14 Rounds + 12 Reps
Grapefruit
Stretch

Saturday Workout :

Warm Ups
Roll (at home)
Voodoo Tape, Squat, Ankle EXT, Push Ups

Strength
Snatch 70*0, 70*1, 75*1, 80*0, 80*1, 85*1, 90*1, 95*0, 95*1*2
-4 Min Rest -
Power Clean +Hang Clean +Jerk 50*1+1+2, 70*3*2, 901*0*1*3
3 Rounds NFT
1a 2 90kg Power Clean
1b 2 60kg OHP
-NutriForce Shake-
Front Squat 100*3, 110*3, 120*3, 90*3*3
Squat 50*10
-Paleo Pack

Thursday Workout :

Warm Ups
Roll

Strength :
Snatch +OH Squat *5*5
#115,135, 155, 175, 185
Clean +Front Squat *3*3
205, 225, 245
Back Squat *1*3
275, 295, 315

Gymnastics :
Pull Ups (40) *10*4 (Unbroken - every other set of Bk Sq)

Shower
NutriForce

Wednesday Workout :

Left foit/ facia bad...

Warm Ups
Roll

Strength
Power Snatch + Hang Power Snatch 60*1+1*3

Gymnastics :
3 Rounds NFT
6 Strict HSPU (AbMat /20kg plates)
10 KTE (kipping)
16 Hollow Rocks

NutriForce

Sunday Workout :

200 DBL Unders (20= PR)
Mile Run 09:39
40 Burpees

Stretch
Shake

Thursday Workout :

Warm Ups
30 Close Squat
30 DBL Unders
3 Headstands

3 Rounds NFT
6 Kipping Ring Dips
12 TTB
6 Butterfly
12 Pistols

Metabolic :
21-15-9
HSPU
#50 Ball Slam
12:18

Stretch

Saturday Workout :

(QNS)
Warm Ups
Snatch BB Warm Ups

Strength :
Clean and Jerk 100*1+1, 110*1+1*3 (all a little bit in front) Clean Pull 130*3*3
Squat 120*5*3

Stretch
Chocolate covered almonds

Wednesday Workout :

Warm Ups
Roll

Strength :
(every 90 Sec)
Power Clean + OHP #135*1+1, 145*1+1, 155*1+1, 165*1+1, 175*1+0, 175*1+0
(every 120 sev)
Power Clean + Push Jerk (rebound) #185*1+3, 190*1+3, 195*1+3, 200*1+3, 205*1+3
(every 360 sec)
Power Clean + Split Jerk #135*1+5, 185*1+5, 205*1+5 (broken), 205*1+5 (3+2)

Stretch
Psoas KB Smash

Tuesday Workout :

Warm Ups
Roll

Metabolic :
30 DBL Unders (focus on DBL DBL)

Strength :
Snatch 87*1*3
Front Squat 115*3*3

Gymnastics :
Paoli Push Ups *10*4

Stretch

Monday Workout :

4 Rounds NFT
6 Ring Dips (2-0-2)
12 Hollow Rocks
6 Chin Ups (2-0-2 - tough on left elbow/forearm)
12 Close Squats

Roll Lats
Stretch

Saturday Workout :

Warm Ups
Roll

Strength
Power Snatch 55*5*2 (Instagram
Front Squat 115*3*3

Metabolic :
"Lee" - particianed

5 Rounds FT
Run 400 meters
1 #365 Deadlift (Rx + #345)
5 #155 Squat Clean (Rx =3 reps) 27:33:19

Long Stretch

Friday Workout

Quick Warm Ups
Roll

Strength :
Clean and Jerk 102*1+1*3

Metabolic :
6 Rounds FT (No Measure)
5 #155 Push Jerks
3 Butterfly Pull Ups
3 Kipping Dips

Stretch

Tuesday Workout :

Brief Roll

Metabolic :
Infinity Ladder / 20 min TC
30 DBL Unders
3 TTB
3 Burpees
30 DBL Unders
6 TTB
6 Burpees
30 DBL Unders
9 TTB
9 Burpees
30 DBL Unders
12 TTB
12 Burpees
30 DBL Unders
9 TTB
Total Reps =219

Short Stretch
Protein Shake + fruit

Monday Workout :

Roll
Warm Ups

Strength :
Snatch 70*2*4
Jerk 85*2, 95*2*3

Metabolic :
Fran
21-15-9 FT
Thrusters
Pull Ups
09:38
(this smoked me - needed to sit 10+ Min before starting)

Stretch

Saturday Workout :

(pretty wiped, so...)

Strength
Warm Ups BB BP #135*10*2, 185*10,
1a BB BP 205*8*2, 205*4+2+2
1b Chins *5*3

Assistance :
Cable Low Row #120*5, 140*5, 150*5, 180*5, (emphatically strict)

Friday Workout :

(rt knee still wonky - won't close)
Warm Ups
Roll

Gymnastics :
Close Squat *10*3 (2nd set elastic around right knee)
Scaled Pistols Box Step Downs 6"*5*3

Strength :
Power Clean 92*2*2
BB Step Ups 40*5*3

Stretch
Almond/ Dark Chocolate Pack

Wednesday Workout ;

Recovery :
2 Rounds
5 Min AD + Single Knee Wrapped
(2 Min Rest)
2 Rounds
1000m Row (4 Min Rest)
03:56
Breakfast berries, fat, protein

Warm Ups :
Snatch 30*5, 40*3*2, 50*3
Roll

Strength :
Power Clean 75*5*3
Front Squat 115*3*3

Gymnastics :
Pistol Progressions ;
Close Squat *10*4
Lunge + Back Ankle P. Flexed) *5*3
Seated Candle Stick Rocks + Stand *3+1*3

Metabolic :
3 Rounds FT
8 Chins
8 Scaled Pistols (concentric from 3@45\1@25 bumpers)
8 Chins
8 Scaled Pistols
3 Min Rest
-immediately upon last pistol-
30 Burpees

Stretch
NutriForce

Monday Workout :

Warm Ups
Roll

Buy In :
3 Rounds NFT
1 Min High Rope Jumps
20 Handstand + Switches
10 Close squats

Strength :
Power Snatch + OH Squat 65*1+3*3
5 Min EMOM
2 85kg Snatch High Pull +Hang SHP

Metabolic :
Half Murph
22:06
Partician Strategy ;
1 Mile
-then 5 Rounds of
10 BW Squats
5+5 Butterfly Pull Ups
10 BW Squats
8 HRPU
10 BW Squats
7 HRPU

IMMEDIATE
Orange + 10g NutriForce
Stretch
Chocolate Milk

Sunday Seminar :

75 DBL Unders
100 Hollow Rocks
40 Back Rocks
35 Push Ups
21 Candle Stick +Stand
21 Close Squats
12/Leg Pistol Progressions
8 Kipping Push Ups (Rocks)
3/Arm Kipping 1 Arm Push Ups

Saturday Workout :

Warm Ups
Roll

Strength :
Hang Snatch + Hip Snatch 60*1+1,62*1+1*2
3 Rm Squat Clean 50*3, 60*3, 70*3, 80*3, 90*3, 100*2

Gymnastics :
5 Rounds NFT
Un

Friday Workout :

Extensive Roll

Gymnastics :
Pull Ups *5*3
Weighted Chins *5, #25*3, #35
Dips *10*3

Protein Shake (45g)

Wednesday Workout :

Warm Ups
Roll

Gymnastics :
10 Min EMOM
Odd Min 4 Kipping Chins
Even Min 3 Kipping HSPU
-immediately -
5 Min EMOM
4 Kipping Chins +3 Kipping HSPUs

Atomic Sit Up +Stand *6, 5kg*6*3

Evening- Metabolic 2:
Dynamic Run Warm Up
Weighted Hill Sprint #20 Vest*50m*8 (45-60 Sec Rest)
-immediately-
4 50m Hill Sprints (jogging down)

Tuesday Workout :

Warm Ups
Roll

Gymnastics :
Close Squat *6*3
Paoli Push Ups *6*3
Forward Roll *6*3
No wall HDS Attempts *6
Standing Depth Fall Push Up *6

Strength :
Snatch High Pull 85*3*5
Front Squat 110*3*5

Assistance :
Pull Ups *3*3
BN Pull Downs #110*12*3

Stretch
Protein Shake

Monday Workout :

Warm Ups
Roll

Gymnastics :
3 Rounds FT
5 Wall Walks
10 TTB
07:32
3 Rounds NFT
10 DBL Unders (3)
20 Alternating Lunges

Strength :
Power Snatch #145*2*2
Power Clean #205*2*2

Afterparty :
3 Min EMOM
20 Hollow Rocks
-then-
50 Reps Moderate Pace Push Ups Play

Saturday Workout :

Warm Ups
Roll Lats (neglected upper back rolls + 2ndary Action to my peril)

Strength :
Snatch 80*1*5 (only last one was dead on straight - 3rd Sq S workout in Romaleoes)
Clean and Jerk 85*1+1, 92*1+1, 105*1+1
Clean Pull 130*3*3
Front Squat 125*1*3 (hard?)

Metabolic (Load) :
3 Rounds NFT
1a 3 #225 BB Squat
1b 8 Bar Dips
1 Min Rest

Buy Out:
TTB *8*3
Prowler Push +90*200m *2
(3 Min Rest)

Long Stretch
Protein Shake

Friday Workout :

Gymnastics :
Chins *10*3

Wednesday Workout :

Warm Ups
Roll
Paoli Push Ups *6*3
Banded PVC Stretch
Power Snatch 50kg*2*2
Power Clean + Front Squat 80*2+1*3

Strength :
OHP #115*3*3, #140*3*3

" rich berry " (20 min time cap)
Teams of 2 (partner = Bret)

DL Hold (185/115)
50 Pull Ups

Front Rack Hold (185/115)
50 HSPU (*scale HR PU)
"look at opposing wall", "punch head through"

OH Hold (135/85)
50 Ring Dips (scale box dips)

Back Squat Hold (95/65)
50 Burpees

RX(for me) /we timed out at 5 Burpees.

Rested 5 Min
Technique:
Snatch High Pull + Snatch #95*1+1*3

Rest 5 Min
45 Burpees (what we missed)
02:31

Monday Workout #2:

Warm Ups with Bar

Strength :
Power Snatch 40*6, 50*5, 62*2*3 (alright I'm fast)

Metabolic :
3 Rounds NFT
3 #190 Snatch High Pulls
6 Burpees to 8' Target

Stretch
KB Psoas Mash

Monday Workout :

Warm Ups
Roll

Strength:
Split Jerk 3Rm (15 Minute Time Cap) 60*3, 82*3, 95*3, 105*3 (difficult lockout on rt arm)

Metabolic (Heavy)
3 Rounds
20 Cal Aerodyne
5 #225 Back Squat
(<02:30 rest)

Stretch
NutriForce
Chocolate Milk

Friday Workout 2:

Roll

Strength :
Clean and Jerk 100*1+1*3
Front Squat 116*3*3

Stretch
NutriForce

Friday Workout 1:

Slow start...

Workout 1:
30 close squats
30 HSPU (Kip last 15)
30 Pull Ups (kip last 15)
30 Pistols to 12"
Moderate pace 20min time cap... COMPLETED (gamed it 1, 2, 3, 4, 5s)

Protein Shake

Thursday Workout :

Warm Ups
Roll

Metabolic :
5* 500m Row (5 Min rest)
1 01:50:1
2 01:49:3
3 01:53:7
4 01:54:1
5 01:54:0

(few tweeks of left elbow)

Stretch
Mash Psoas
Starbucks Tall Mocha +Protein Pack

Wednesday Workout :

Warm Ups
Roll

Strength
Snatch
50*2*2, 70*1, 80*0, 80*1, 85*1, 90*1, 95*1
OHP #146*4*2

Metabolic :
3 Rounds AFAP
2 15' Rope Ascents
10 24" Box Jumps
30 DBL Unders (better/ 12)
10 #110 BB Power Snatch
2 Min Rest Between Rounds

Stretch
NutriForce
Coconut Water

Monday Workout :

Warm Ups
Roll (extensive)
Psoas Mash

Skill:
200 DBL Unders (6)
"turn from wrists", "arms straighter", "minimum elbow bend" -

Strength :
BB BP #135*10*2, #185 *6*3

Could feel Psoas over right hip when leaving gym.
Breakfast

Saturday Workout :

Warm Ups

Strength :
Front Squat 125*3*3
Snatch 70*1*3
Clean 90*1*3

Gymnastics :
Pull Ups (hollow) *5*3
Chin Ups (hollow) *5*3

Assistance :
BB BOR 50*12*3 (feet parallel + varied lumbar spine each set)

Stretch
Amazing Meal

Friday Workout :

Warm Ups
Roll

Gymnastics :
HS Hold *30 Sec *3
Wall Walks (looking) *3
Forward Roll 50 (head touch-tuck-lower)
Pistol Work:
Close Squat 30
Roll + C Sq 20
Alternating Banded Pistols Green*5*3

Strength :
OHP #95*10*2, 115*5, 135*3*5

Assistance :
Batwing KB HOLD 16kg *1 Min
2 Min Rest
DB Side Raise #8*1 Min
2 Min Rest
BO DB Raise #8* 1 Min

Stretch
Psoas KB Release Work
Coconut Water
NutriForce

Monday Workout :

Roll Calves
Warm Ups

Strength :
Power Snatch 70*2*2
Snatch High Pull 90*1*2

Gymnastics :
Paoli Push Ups *5*3
Close Stance Squat (lean) *5*3 (each side & alternating)
Chins *10*3 (long rest & unbroken)

Buy Out:
3 Rounds NFT
5 24kg KB Snatches
1/2 min Hand Balance + walk

Stretch by Ed Williams (right hip)

Friday Workout :

Warm Ups
Roll Extensive

Metabolic :
Lurong 5-2013
10 #95 Snatch
20 Pull Ups
30 20" BJs
40 #37 KB Swings
30 20" BJs
20 Pull Ups
10 #95 Snatch

12:18 Level 2

Thursday Workout :

Warm Ups
Roll

Strength :
5Rm OHP
#95*10, 115*8, 140*5, 150*5

Gymnastics :
NFT
FT Together Sq *10*2
Strict GHD Sit-ups *10*2
Toe Grabbed Band Assisted Pistols *6*3
10 Strict GHD Extensions

3 Rounds NFT
1a Cume - 20 Sec L-Sit
1b 3 HSPU (fst set strict)

NutriForce
Nuts/ Raisins

Monday Workout :

Warm Ups
Roll

Gymnastics :
Wall Walks *2*5

Ate 1/2 Grapefruit

Strength :
Snatch 85*1*3
Front Squat 116*3*2

(strangely worn out)

Stretch

Saturday Workout :

Warm Ups
Roll (feel good in spite of training volume)

Strength :
Clean and Jerk #205*1+1*2
Snatch Complex 1
Sn Fst Pull +Snatch High Pull +Power Snatch
#95*3*3
Snatch Complex 2
High Pull+Power Snatch +OH Squat
115*3*3
Snatch High Pull #205*2*3

Stretch
Roll
Mud Shake @ Complete

Friday Workout :

Warm Ups
Roll

Strength :
BB BP #185*5*5

Gymnastics :
Pistol Prep
Sq /FT Together *10*4

Metabolic :
Lurong 4-2013 (Level 2)
50 #65 Thrusters
50 AbMat Sit Ups (no arms/ touch toes)
07:24:02

Strength 2:
OHP #95*8*5 (1 Min rest)

Assistance :
2 Rounds w
1a DB Side Raise
1b DB BO Side Raise

Batwing DB Hold #25*45 Sec

Cool Down Walk *10 Min
Stretch
NutriForce
Digg Inn (small plate)

OHP

Thursday Workout :

Warm Ups
Roll

Metabolic : "all in"
18 #75 Power Snatch
30 DBL Unders
15 #75 Power Snatch
30 DBL Unders
12 #75 Power Snatch
30 DBL Unders (13=best)
09:47 (DBL Unders killed me - best time sub 4)

Strength :
Power Snatch #45*6,115*2, 135*1, 145*1
Snatch High Pull #155*3

Stretch
NutriForce
Cool Down

Wednesday Workout 2:

Strength :
Squat (Speed)
#135*5, 185*3, 225*3, 255*3

Metabolic :
8 Min AMRAP
3, 6, 9, 12, 15, etc
#225 DL
TTB
Round of 12+18 reps (grip crazy - elbow feels fine) ->78 reps
Best in class 115

Stretch
Buy Out :
50 Crunches

Wednesday Workout :

Warm Ups
Roll

Gymnastics :
7 min
HS Holds *45 Sec*3
Close Stance Squat (Pistols) *10*3
7 Min
Kipping HSPU *7*3
Pistols (scaled) 10"*7*3

Strength :
Front Squat 100*3, 110*1, 120*1, 130,1*3
Front Squat 90*4*3 (90 Sec rest)
Stretch
Dynamic Run Warm Up
NutriForce

Monday Workout :

Warm Ups
Roll

Buy Inn:
No Measure
1a Butterfly Pull Ups 3, 3, 4*3, 5
1b Snatch Complex 50*2+2+2*3
Snatch +Snatch Balance +OHS
1c Strict Pull Ups *5*5

Strength :
Snatch 50*1, 60*1, 70*1, 75*1*5 (+5 misses all forward)
-with-
4 Rounds of 25 AbMat Sit Ups

Stretch
Meeting
NutriForce / Coconut Water

Monday Workout :

Warm Ups
Roll

Buy Inn:
No Measure
1a Butterfly Pull Ups 3, 3, 4*3, 5
1b Snatch Complex 50*2+2+2*3
Snatch +Snatch Balance +OHS
1c Strict Pull Ups *5*5

Strength :
Snatch 50*1, 60*1, 70*1, 75*1*5 (+5 misses all forward)
-with-
4 Rounds of 25 AbMat Sit Ups

Stretch
Meeting
NutriForce / Coconut Water

Friday Workout : (Lurong 2)

Warm Ups
Roll

Skill :
DBL Unders 50 (10 in a row)

Hang Clean Warm Ups
Dynamic Run Warm Up

Metabolic :
25 Min Running Clock;
1a Lurong 3-2013
#95 Hang Clean 10/8/6/4/2
DBL Back Sprint 20m/40/60/80/100
03:37
1b Mile Run
09:02
1c Clean Complex
Max Clean+Hang Power Clean+Jerk
100Kg

Recovery WOD:
3 Rounds NFT
5 #225 DL
25 AbMat Sit Up
40m Sled Drags
#70 Forward/#70 Back/#25 Side Shuffle

Stretch
NutriForce

Thursday Workout :

Warm Ups
Roll Extensive
(long day on feet - feet and rt knee sore)

Strength :
Front Squat
115*3*3
85*3*3
62*3*3

Snatch
NutriForce

Tuesday Workout :

Warm Ups
Rolls

Gymnastics :
Pistol Prep:
Feet Touching Rounded Back BW Squats *10*3

Metabolic :
Clash of the ninjas" (20-50)8 intervals 2:2A)
2 deadlifts (315/225)
4 Pistols (to 12" box)
6 Single arm kb push press (53/35)B)
3 HSPU (Strict to AbMat)
6 KTE (kipping)
9 lunges (each leg)
14:44:03

Skill:
Jerks #205*1*3

Stretch

Monday Workout :

Warm Ups
Roll

Strength :
Snatch AHAP in 15 Minutes
#195*1, 205*0

Metabolic :
Lurong Benchmark
12 Min Time Cap
100 Burpees
100 KB Swings (level 2 = 16kg)
11:29

Stretch
NutriForce
Apple

Eye Appt.

Saturday Workout :

Almond Veggies Smoothy
Warm Ups
Roll

Strength :
Front Squat 85*3, 107*3

Metabolic 1:
8 Min EMOM
2 102kg Front Squat

Gymnastics :
1a 30 Strict Pull Ups
(6, 6, 5, 5, 4, 4, 3, 3, 3,1)
1b Dynamic Run Warm Up

Metabolic 2:
Treadmill Sprint 1/4 (4 Min)
8.5mph
9.5*3

Stretch
Roll Shanks
NutriForce *1

Friday Workout :

Warm Ups
Extensive Roll
Gymnastics :
HS Hold *3*3

Skills:
5 Rounds NFT (15-20 Sec)
3 50kg Snatch
3 Strict HSPU

Strength :
Snatch 70*1*8 (30 Sec) - 1 miss)

Metabolic :
3 Rounds No Measure
12 DBL Unders
12 Ring Dips

Stretch
Caveman to Go

Thursday Workout :

Morning full Roll

Strength :
Clean and Jerk 110Kg *1+1

Timed out - off to work

Wednesday Workout :

Warm Ups
Roll Lats

Gymnastics :
5 Rounds NFT
1a 10 Steps Handstand Holds + BK & forth
1b 10 DBL Unders (3 - tight midline)

Metabolic :
3 Rounds AFAP
15 CTB Pull Ups
15 Atomic Sit Ups
15 #20 Wall Ball
1 min rest

Stretch
NutriForce *1

Monday Workout :

Warm Ups
Roll Lats, Calves, IT bands, Quads, Feet
50 AbMat Crunches (day 6)

Gymnastics :
1a Butterfly Pull Ups 3, 5, 7, 9, 8+3
1b Handstand Hold
2a HSPU 4, 3, 2, 1 (AbMat & #35 plates)
2b Feet Touching Fake Squat

Strength :
Squat 75*5, 85*5, 95*5
(Warm Ups for Rt Knee/Shank )
Power Snatch 70*2*2
Snatch High Pull 92*3*3

Stretch
20+ Almonds/ Dried Mango.

Saturday Workout :

Warm Ups
Roll
Split Jerk #95*3*3

Strength :
OHP #135 *5*3
Front Squat 110Kg*3*3
RDL 102*5*3

Stretch
NutriForce *1

21 Day MIDLINE Challenge

It's the little things...

Sick day 3

50 AbMat
50 Ab Movement Prep
15 Bent Knee Abductions (BKA)

Friday Workout 083013 :

Front Squat 112*3*3

Metabolic :
5 Rounds No Measure
3 #165 Front Squat
6 Push Ups
9 V-Ups

-5 Min break -

Metabolic 2:
2 Rounds No Measure (circa 17 Min - disfunction in left shoulder (not normal Warm up)
200m Run
30 TTB
30 24Kg KB SDHP

Stretch

Sunday Workout :

Walk 750m
Warm Ups

Buy In:
NFT
40 RVS Slant Board Crunch

Metabolic :
5 Strict Pull Ups
10 30" Wall Jump Overs
15 Dips
20 BW Squats
7 Strict Pull Ups
14 30" Wall Jump Overs
21 Dips
28 BW Squats
9 Strict Pull Ups (broken)
18 30" Wall Jump Overs
27 Dips
36 BW Squats

Stretch
750m Walk
Breakfast

Wednesday Workout :

Warm Ups
Roll

Metabolic :
3 Rounds NFT
6 #95 Power Snatch
12 GHD Situps

Strength :
Snatch High Pull #95*3, 135*3, 185*3
Clean and Jerk #225*2*3

Gymnastics :
10 HSPU to AbMat
10 HSPU #25 hands on plates & Abmat
10 HSPU Kipping "Gymnastic" HSPU - Thanks Jason of Reebok Crossfit Miami Beach

Stretch

Tuesday Workout :

OHP #135*5*5
Push Jerk #95*18*3

Gymnastics :
CTB Strict Pull Ups *10*2
Butterfly Pull Ups *10*3 (last 10 In a row! PR)

Assistance :
Low Row 95*10*2

Saturday Workout :

Protein Shake
Roll out
Warm Ups

Gymnastics :
MU Technique;
Banded *3*3
MJ *3*3
High Hip Kip *3*3

Strength :
Snatch 85*0 (rt foot forward /painful) 85*1*3
Snatch High Pull 100*2*3

Assistance :
3 Rounds NFT
1a. 8 #115 BB OHP
1b. 8 Push Ups
1c. 8 Box Dips

Stretch
Protein Shake

Wednesday Workout :

3 Rounds NFT
1a. 20 DBL Unders
1b. 5 Strict HSPU

Warm Ups
Roll

Strength :
Front Squat 80kg*3, 100*3, 120*3

Metabolic :
4 Rounds NFT
2a. 8 80kg Back Squats
2b. 10 Yard Sled Push Ascending Loads
40kg
70
85
95

Buy Out :
40 Burpees (20/10/10)

Stretch
Immediately breakfast!

Tuesday Workout :

Warm Ups
Roll Lats

Strength :
Power Clean +Jerk 85*1+1*5 (90 sec)
Snatch 62*3*3

Gymnastics :
Pull Ups *5*3
Weighted Pull Ups +12kg*3*3 (hard)

Stretch
DBL NutriForce + Coconut Water

Monday Workout :

082613
Warm Ups
Roll Lats & Calves

Metabolic 1:
Fast as possible - no time kept
60 DBL Unders
30 #205 BB BP
(gamed it back & forthl

Metabolic #2:
500m Row 01:46
05:00 Rest
500m Row 01:53 (pulled higher-harder to catch tempo)
05:00 Rest
500m Row 01:47 (sorted)

Stretch

Saturday Workout :

Warm Ups
Roll

Metabolic :
Running Jackie" (30-50)
1 mile run (18 lap track in Chicago Hilton)
50 thrusters (45)
30 pull ups (had to Kip* not Butterfly - because of pull up bars set up was going to break my chin 5-5-3-3-2-2-3-3-3-1)
17:18 - not great but felt good after heavy Squats /Cleans (Friday night) & plane ride
*full 5 finger grip in left hand saves elbow

Happy to be on your program Bobby.

Friday Workout :

Warm Ups
Roll (quick)

Strength :
OHP #135*5*2, 135*4
Front Squat 125kg *2*2 (tough racking left elbow)
Squat Clean 52kg*3, 75*1, 92*1, 120*1

Metabolic :
3 Rounds NFT
1a 10 Burpees
1b 10 #205 Deficit DL
(focus on cycling/ 90+ sec rest)

Buy Out:
20 Gymnastics Push Ups (3/9 o'clock)

Stretch
Finished 8:40pm

Thursday Workout :

Warm Ups
Roll

Strength:
Snatch 65*2, 72*0, 72*1, 85*1, 85*0, 85*1

Metabolic :
September 2012 Reebok Anniversary WOD
FT/30 Min Cap
25 HSPU (Scaled to AbMat/Kipping)
50 TTB (2-5 @ a time)
800m Run (Indoors)
75 #75 Push Press
150 DBL Unders
-timed out at 89 (3 Singles = 1)
45 DBL + 132 Singles

Stretch

Tuesday Workout: Active Recovery

Extensive Roll Out 10-12 Min
NFT
20 Push Ups
500m Row
20 #110 BN Pull Downs
20 #60 DB Shrugs
20 BW Squats
20 #25 DB Curls
20 #30 SLDL

Wednesday Workout:

Draggggggging

35 min nap
Metabolic :
2000m Row 08:26
Roll back (forgot to roll lats)

Strength :
Power Snatch 63*2*2 (left hand grip issues upon 2nd pull)
Power Clean 87*2*2 (left elbow not racking well)
Jerk Balance 42*2*3

Gymnastics :
MU Technique ;
MU Swing *3*3
3 Rounds NFT
1a. 3 GHD Speed Sit Up
1b. 3-5 Tip Toe MU Progression
3 Rounds NFT
2a. 3 AbMat Sit Up
2b. 3-5 Banded MU

Stretch
Coconut Water
NutriForce Protein

Monday Workout :

Warm Ups
Roll Extensive

Skills:
DBL Unders 50 (1-1-2)

Metabolic :
Hero WOD "Danny" - 20 min TC
30 20" Box Jumps (Rx= 24)
30 #115 Log Push Jerk
30 Pull Ups
1 Round +81

Stretch
Orange
Dale Bar? (Megan)

Sunday Workout :

Warm Ups
Roll Lats, Calves

Strength:
Snatch 55*1, 55*2*2
Snatch High Pull 75*3. 85*3*2 (hard to keep 2nd rep close)
Snatch 1" Deficit DL 100*3*3
Squat 102*8*3

Gymnastics :
Slap to OA Push Ups *3*4
Hollow Rocks *10*4 (still soar from GHD)

Stretch (Extensive)

Friday Workout :

Coconut Water & Protein
Warm Ups
Roll lats, IT bands, calves

Gymnastics :
3 Rounds NFT
1a 16' Rope Climbs
1b 10 DBL Unders (3 fast rope)

Strength :
2a Power Snatch 62*2*4
2b GHD Sit Ups *12*4

Metcon :
1000m Row 03:47:00

Stretch
Grapefruit
Chocolate Milk

Wednesday Workout:

Jump Rope (High) 70sec *3 (60sec rest)

Warm Ups
Roll Lats, Back, Calves

Strength :
Snatch 52*3*3
Clean and Jerk 75*3*3

Dynamic Run Warm Ups

Metabolic :
1/4 Mile Run @ 2% (treadmill)
1. 8.5mph
2. 9.0
3. 9.5

Buy Out:
20 Push Ups
30 Hollow Rocks

Monday Workout :

Jump Rope (High/ perfect elbows in ribs) *1min*3 (1min rest)
Warm Ups
Roll Lats, Calves

Gymnastics :
False Grip Ring Row *3*3
Plyo Box Jumps 20*3, 25*3*2
Banded MU Technique *2-3*5

Strength:
OHP #95*5, 115,5, 125*5, 135*5, 145*5
Front Squat #245*3

Buy Out:
30 Butterfly Pull Ups FT
4, 3, 2, 1 *3=30

Stretch
Eat Eggs, bacon, avocado, coconut water

Thursday Workout :

FINALLY!

Warm Ups Roll lats calves

Gymnastics : "15 Min on your hands" HSPU *3*3 Kipping HSPU -1"*3 HSPUs -1"*3 Piked HSPU *10

Strength : 2 Part 10 Min EMOM 1-5 #275 Back Squat *2 6-10 #135 OHP

Assistance : MU Static False Grip *1min f2 (fst set in 2 parts, 2nd set 3 parts-drops)

Stretch Large Chocolate Almond Banana Protein Shake

Thursday Workout :

Warm Ups
Foam Roll (extensive)

Strength :
Front Squat 102*3*5
Power Snatch + OH Squat 62*3+1*3
Snatch High Pull 70*3*3

Gymnastics :
HS Pactice + Hands Moving *10*4
Banded Muscle Up Technique *1-2*10

Metcon #1 :
3 Rounds
10 TTB
10 Parallette Push Ups
NT Kept - all out sub 03:30

Roll Tube and Lacrosse Ball
Cool Down
Chocolate Milk + Protein
-15 minutes rest-

Metcon #2 :
Columbian "Killer Bees"
1000m Row (02:08-02:13 pace throughout)
10 #65 BB OH Lunge
750m Row
15 #65 BB Front Rack Lunge
500m Row
20 #65 BB Lunge
250m Row
25 #45 Plate OH Lunge
24:15:63 (25 Min Time Cap beat)

Tuesday Workout :

Warm Ups
Roll lats calves

Dynamic Run Warm Up (Up Hill

Metcon (park):
" Up Up and Away"
7 hill sprints (100m)
60 hr push ups
50 d/u (1-3)
40 burpees (15/15/10)
3 hill sprints + weight vest (100m #20/14)
33:01:29 (DBL Unders killed me)

Stretch Hams, calves, hip flexors, chest

Meal was delayed...

Monday Workout :

Warm Ups
Roll lats quads, calves, feet and IT bands

Gymnastics / Conditioning :
4 Rounds NFT
1a. 10 Kipping HSPU
1b. 10 #185 DL (rebounds)
4 Rounds NFT
2a. 10 Butterfly Pull Ups
2b. 10 #95 Push Jerk (rebounds)
3 Rounds NFT
3a. 10 Kipping Dips
3b. 10 #95 Power Snatches (above knee)

Cool down
Stretch
Sandwich

Saturday Workout :

Warm Ups

Strength :
Clean and Jerk 90*1+1 (knee/ ankle not right)
Front Squat 120*1, 110*3*3

Quad Stretch
Chocolate Milk

Friday Workout :

Dynamic Run Warm Up

Metcon :
Ran 3.35 miles
Alternating
6 Clapping Push-Ups
or
6 BW Squats
-every 2 minutes across entire distance.

10 min cool down.
Gatorade

Thursday Workout :

Big studio day - hands sore.
(cutting corrugated cardboard stencils*4 hours)

Warm Ups
"Roll" Back and lats on folding chair and jump boxes...

Note: right ankle feels jammed up & front rack awkward - left shoulder / elbow.

Strength :
Power Clean +Jerk 50 *2+2*3
Power Clean 90*2*2
Hang Power Clean + Hang Clean + Jerk 60*3, 75*3*2
Power Snatch + Snatch Balance + Snatch 40*3*3
Power Snatch 70*1*3 (tired - over hip extending)

Yogurt
Walnuts

Wednesday Workout :

Warm Ups
Roll lats (really good today)
Roll back

TUESDAY 130723 Mainsite
5 min DBL Unders (best = 6)

Metcon :
FT
#155 (Rx =)205) Front squat, 20 reps
30 Box jump, 25" (Rx=30) box
40 Kettlebell (Russian) swings, 1.5 pood
50 Wall ball shots, 20 pound ball
11:49:9
Compare to Main Site 130205.

Stretch
Cool Down
Chocolate Milk + 20g protein

Tuesday Workout :

Warm Ups
Roll lats

Gymnastics :
NFT 3 Rounds
10 GHD Back Extensions
3 Long HS
10 HSPU (10, 10, 8+1+1 -> 10kg plates +abmat)
3 20", 25", 30" Box Jumps (up only)
10 Pull Ups (10*2, 5*2*1*1*1)
3 Alternating Pistols (Blue Band
15 Hollow Rocks
10 TTB

Assistance :
TAG Deadlift #185*5, 225*3, 275*3

Metcon :
1000m Row 03:58

Shower
Chocolate Milk

Sunday Workout: Full

Buy In : 120m Open Water Swim Metcon #1 : 10 Push Ups 20 Squats

Gymnastics : 5 Min Free Handstand Practice (30+ attempts/ 3 balanced attempts)

Metcon #2 :
2 Rounds NFT
50 yard Ocean Swim
50 yard Sand Sprint
50 yard Ocean Swim
50 yard Lunge

Buy Out :
Wheel Barrel 15 yards
20 Push Ups

(super sun burned)

Sunday Workout :

Buy In :
120m Open Water Swim
Metcon #1 :
10 Push Ups
20 Squats

Gymnastics :
5 Min Free Handstand Practice (30+ attempts/ 3 balanced attempts)

Metcon #2 :
2 Rounds NFT
50 yard

Saturday Workout :

Warm Ups
Roll lats quads

Buy In :
Row 500m 02:06

Strength :
Clean 100*1, 110*1*3 (Reebok Lifters)

Metcon :
100 DBL Unders (speed rope)

Buy Out :
500m Row 01:44

Stretch
Cool Down

Consumed 48oz gatorade & water

Friday Workout :

Warm Ups
Roll lats

Gymnastics :
3 Rounds NFT
1 15' Rope Climb
5 Kipping HSPU

Metcon :
"White Chedder"
5 Rounds FT
20 #20
20 #53 DBL KB Clean
20 Jumping Pull Ups
11:27 - utter collapse at ONLY 3 Rounds

Shake
16oz water
3/4 Chocolate Milk

Short Stretch

Wednesday Workout :

Warm Ups
Roll lats quads and IT bands

Gymnastics :
(90 sec rest)
Pull Ups 10, 10, 5, 5, 5
HSPU 8, 8, 6, 4, 4
TTB 6, 6, 6, 6, 6

(minimal rest)
Parallette Push Ups 14, 12, 10, 8, 6, 4, 2

Monday Workout :

Warm Ups
Roll lats quads and IT bands

Strength :
DL 205*4, 275*4, 365*4, 415*2!

Metcon :
80 DBL Unders -> 240 Singles (left jammed toe)
70 Air Squats
60 AbMat SitUps
50 Lunge =Rx -> Bulgarian Squat (left toe jammed)
40 HRPU
30 CTB (*3*10 ->6min)
20 Burpees
19:34

10 Min Cool Down Stretch
Stretch
NutriForce 2 scoop
Shower
Eggs & Oats

Tuesday Workout :

Warm Ups
Roll lats

Strength :
Power Snatch #135*2*5
Snatch #145*1, 155*1*5
Power Clean & Push Jerk #185*1+2*2

Light Stretch

Monday Workout :

Warm Ups
Roll lats quads and IT bands

Strength :
DL 205*4, 275*4, 365*4, 415*2!

Metcon :
80 DBL Unders -> 240 Singles (left jammed toe)
70 Air Squats
60 AbMat SitUps
50 Lunge =Rx -> Bulgarian Squat (left toe jammed)
40 HRPU
30 CTB (*3*10 ->6min)
20 Burpees
19:34

10 Min Cool Down Stretch
Stretch
NutriForce 2 scoop
Shower
Eggs & Oats

Sunday Workout :

Warm Ups
Roll lats

Strength :
Front Squat 106*3*3 (new shoes)
Power Clean 70*3, 80*3, 85*3, 92*3

Metcon :
12 EMOM
3 #95 Hang Power Snatch

Assistance :
DB BOR (twisting) #65*5*5

Stretch

Friday Workout Addendum :

379 reps

Friday Workout :

Warm Ups
Roll lats

Strength :
Clean and OHP #135*5, 140*5, 145*5, 150*5!, 135*5

Metcon
6min AMRAP
15 Box Jump Overs
15 Dips (rt shoulder hurting)
3 Rounds + 17
-2 Min rest -
6min AMRAP
15 #45 Alternating DB Snatch
15 Mountain Climbers
3 Rounds +2
-2 Min rest -
6min AMRAP
15 Horizontal Pull Ups
15 Hollow Rocks
6 Rounds
163 Reps
-2 Min rest -
6 Min Stretch
Shower
Shake

Thursday Workout #1 :

Warm Ups
Roll (extensive)

Metcon :
30 Min Row (5,680m)
Coconut Water
-then -

Strength :
Rack Jerk #185*3*3
OH Squats 95*5, 135*3, 185*3

"dead"

Stretch

Wednesday Workout :

Morning -
Warm Ups
3 Rounds NFT
10 HSPU (to yoga block)
10 Hollow Rocks
10 TTB (strict)
10 Ring Dips (some kipping)

25 DBL Unders - terribly broken (could not get it un my Nike Flywires - ankle/ foot bones)

Evening -
Power Snatch 65*2*3
Snatch High Pull 92*1*3
Jerk 90*1*3

Coconut Water

Notes on Crossfit & Scaling

As it relates to Boxes, Programming & Coaches:

If scaling options are presented & encouraged by good instructors and the INTENT or GOAL is made clear to the participants then ANY workout is safe.

As it relates to the Athletes:
If one is ruled by the ego & likes to suffer, Darwinism will take care of them.

Moral : know your goal/ make a plan/ gang critique plan/ follow YOUR plan WITHOUT EGO.

Monday Workout :

Warm Ups
Roll lats quads and IT bands
Dynamic Run Warm Up
100m Row

Metcon :
1 Mile Run
2000m Row
1 Mile Run
Time : 37 min - > bad rower(damper) / too conservative on run?

- 10 min break -

Strength :
BB BP #185 *5*5

Long Stretch
Banana

Saturday Workout :

Warm Ups
Roll lats

Strength :
Power Clean 80*2*5

Friday Workout :

Warm Ups
Roll lats quads and IT bands

Strength :
(download)
OHP #135*5*5 (hard)

Metcon #1 :
10 min EMOM
6 #95 Rebound Push Press (Odd Min)
12 #70 Standing Calves (Even)

Metcon #2 :
2 Rounds
10 #275 Shrugs
#70 OH Tri Ext Rope
10 Rope Crunch
10 Rope Twist Ext (each side)

Assistance #1 :
Knee Ups *20*2

Stretch Traps, Scalenes, Hambs

Thursday Workout

Warm Ups

100 DBL Unders (4)
1/2 Mile Jog (temp/humidity)
1/4 Mile Sprint (Hamb near seize)

Stretch

Wednesday Workout :

After Angie Monday & a day off Tuesday, I still feel low in nervous energy.

Skipped Partner WOD & 3 Rep Snatch Ladder - bummer...

Warm Ups
BB Roll lats.

Strength :
Front Squat 102*3*3
Power Snatch 52*3*3
Snatch High Pull 65*3, 85*3*2

Assistance #1 :
Lat PD BN 100*10*3
Lat PD Supinated 120*10

Stretch

Monday Workout :

Warm Ups
Roll lats

Strength :
Push Jerk Heavy
#115*5*3(rebounds)
165*1, 195*1, 215*1

Rest 5 min
Then
Angie
FOR TIME;
100 Pull-Ups (30 BF/70 Jumping PU)
100 Push-Ups
100 Situps
100 BW Squats
27:40

Stretch
Progenex Recovery Protein *3

Saturday Workout :

Warm Ups
Roll lats
HS in middle of room *4*5

Strength :
Snatch 70 *1, 80*1*5
Clean 1005*1*3

Metcon #1 :
1/2 Tabata (2 min each)
1a #135 Squat (8)
1b Push Ups (10)
2a GHD Sit Ups (8)
2b GHD Extensions (11)

Stretch
Coconut Water

Thursday Workout :

Apple
Warm Ups
Roll
Snatch Warm Ups

(Peters Style)
Wu WOD/ skill WOD (0-15) 1 RNFT
1 Snatch #145
10 double unders (3 max)
1 Snatch #145
10 kipping HSPU (to AbMat, constantly in contact w wall)
1 Snatch #145
10 kipping ring dips (cycling)
1 Snatch #145
10 kipping toes to bar (5 max)
1 Snatch #145

Strength(15-35):
Front Squat 5-3-3-1-1-1
#115*5, 165*3, 205*3, 235*3, 265*3, #285*1*3 (2 min rest)

Metcon :
10 min AMRAP (35-52)
4 #115 power cleans
(Rx =155/115 emphasis on touch & go)
4 wall balls (20/14 -> big boy target)
6 power cleans
6 wall balls
8 power cleans
8 wall balls
Etc.
Rounds of 12 + 9

LONG COOL DOWN
Stretch (52-60)
Progenex Recovery *3 +coconut water...

Tuesday Workout :

(tired)
Warm Ups
Roll
10 Lunges

Josh's WU Warm Up WOD
NFT 3 Rounds
10 DBL Unders (best 4 straight)
10 Plate Lunges (#35/ 35/ 45)

Strength :
OHP #115*5, 135*5, 145*5*5 (Hard 35 minutes to complete)

Buy Out :
3 Min Skip Rope (hard on rt ball of foot & ankle)

Eat

Monday Workout :

042913 (half of WOD)
Buy In:
4 Rounds Not For Time
8 GHD Sit Ups
8 GHD Extensions
8 DBL Unders "best w head up /hands IN peripheral vision/ jump-clench

Metcon :
" intergalactic intervals" (27-52) 3.X 2:1. (. 2 min on 1 min off) - I alternated. ABABAB

A) AMRAP
15 air squats
7 pull UPS (Cycled many butterfly) not more than 4/ kipping to beat clock in later rounds/ tore up rt hand)

B) AMRAP
15 burpees
#135 7 push press (155/115)

Stretch
Banana
Progenex Recovery *3
Hook - (Trigger points traps and shoulders)

Sunday Workout :

Warm Ups
Roll

Strength #1 :
Snatch Pull + Snatch 50*1+1*3, 60*1+1,
Snatch 65*0, 65*1, 70*1, 75*1, 80*1

Metcon :
Clean Ladder EMOM +#20
#155 Start
175
195
215
235
#255
Nil #275+10 DL

Gymnastics:
Pull Ups *10, *9, *8

Assistance :
Standing Calves Machine 6*10*3
BW Calves *25
Hammer Curl #25*15
DB Shrug #95*10

Stretch

Saturday Workout :

BB BP #135*10, 185*5, 205*5, 215*5

Metcon :
Tabata
Close Grip BB BP
12-3
Low Score = 3

Stretch Lats

Warm Ups
Roll

Metcon
Partner WOD
Teams of 3

200 Double Unders (400 Singles)
150 Elevated Sit-ups
100 Pull-Ups
50 Squat Cleans(135/95)
25 Front Rack Lunges dropped to #115 after first set... (135/95)
20:37

CrossFit 808
Thu, Jun 6 2013 04:30
Today's WOD:
A. Three sets, not for time, of:
Handstand Push-ups x 10-15 reps
Alternating Pistols x 10-12 reps
L-Sit x 30 seconds

B. In teams of 2, alternating movements, complete as many rounds as possible in 20-minutes:
5 Deadlifts (275/185 lbs)
10 Chest to Bar Pull-Ups
15 Wall Ball Shots (20/14 lb)

If you are not proficient in the Chest to Bar Pull-ups, sub regular Pull-ups.
Elyse

Wed, Jun 5 2013 04:30
Today's WOD:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-6 reps
Turkish Get-ups x 2-4 on each arm

B. Take 15-minutes to build to a heavy Split Jerk.

C. Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
5 Burpees
Elyse

Tue, Jun 4 2013 04:30

Above: This past weekend's "Bring a Friend Day"!
Today's WOD:
A. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 7-8 reps @ 70-85%
(Make these as heavy as you can handle.)
Rest 3 minutes

B. Three sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 3 minutes

THE NEXT GROUP ELEMENTS PROGRAM STARTS THIS WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins tomorrow, Tuesday, June 4, 2013. The next PM begins on Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Elyse
Comments
Mon, Jun 3 2013 06:28
Today's WOD:
A. Five sets of:
3-Position Snatch
(high hang, mid-hang, floor)
Rest 2-minutes

B. "Nate"
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

THE NEXT GROUP ELEMENTS PROGRAM STARTS THIS WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins tomorrow, Tuesday, June 4, 2013. The next PM begins on Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Elyse
Comments
Sat, Jun 1 2013 06:27
Today's WOD:
A. Two sets, not for time, of:
Run 400 Meters @ 70-80%
Pull-Ups x 7-10 reps

B. For time:
Run 1 Mile
60 Pull-Ups
Run 1 Mile
Elyse
Comments
Fri, May 31 2013 04:30
Today's WOD:
A. Take 15-minutes to build to a heavy snatch.

B. Take 10-minutes to build to a heavy Clean & Jerk

C. Three sets of:
Front Squat x 2 reps
Rest as needed

KIDS CLASS SUMMER UPDATE:
Starting next week and continuing all through June and July: Kids Class (ages 5-13) will occur Monday through Friday from 1:00-1:45pm. NO Saturday class.

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Elyse
Comments
Next Group Elements begins next week!
Thu, May 30 2013 12:59
Today's WOD:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
V-Ups x 15-20 reps

B. Three rounds for time of:
315/205 lb. Deadlift x 7 reps
Burpees x 14 reps
Rest exactly 5 minutes, and then . . .

C. Three rounds for time of:
21 Wall Balls (20/14 lbs)
400 meter Run

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
For any NEW or interested athletes, successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP Elements Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).

Elyse
Comments (1)
CrossFit 808 brings home 1st place!
Wed, May 29 2013 01:16

Above: Your team champs from the NorCal Regional! Rocklin in third, Diablo in second, and CrossFit 808 in first!
Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
L-Sit x 30-45 seconds

B. Take 15-minutes to build to a heavy Split Jerk.

C. For time:
100 Double-Unders
50 Handstand Push-Ups
40 Toes to Bar
30 Shoulder to Overhead (185/125 lbs)
Elyse
Comments
Wed, May 22 2013 05:00
Today's WOD:
Scheduling Reminder: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Take 15-minutes to build to a heavy Clean.

B. Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest 90 seconds

C. Three sets of:
Front Squat x 2 reps
Rest 2-minutes

Modified Schedule during Regionals:
During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES
Elyse
Comments
Tue, May 21 2013 04:30

Above: 2013 Regional shirts have been printed! Come and get them before they sell out!
Today's WOD:
A. Take 15-minutes to build to a heavy Split Jerk.

B. Five sets for times of:
Row 250 Meters
155/105 lb. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps
Rest while partner goes, or 3-minutes.

Modified Schedule during Regionals:
During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES
Elyse
Comments
See Older Posts...
© 2011 CrossFit 808 Contact Me

Tuesday Workout #1 :

Warm Ups
Roll lats quads and IT bands

Skills :
5 Min DU
Frog Stands

3 Sets Max HSPU to AbMat *12, *10, *9
Weighted Dips #50*2*3
Dips Max Reps *12

Stretch

Monday Workout #1

Warm Ups
Strength :
Snatch 60*3*3
Front Squat 100*5*5

Metcon :
FT
Grace Vs Clock (Burpees on min)
10min (27 BURPEES sat out on Min 5)

Evening :
5 Min DU Skill
Loosen up calves / foot bottoms!

Stretch
Cool Down
Progenex Recovery *3
Bo Myofacial Release - Legs

Friday Workout :

Roll Back, lats and thighs
Samson & Kneeling Hamb Stretch
Ball Roll Feet Bottoms

Buy In:
8 Min EMOM
4 Pistols - Odd Min
8 #60 Russian KB Swings - Even Min
-hour break-

Strength :
Rack Jerk 100*1*5

Metcon :
8 Min AMRAP
4 75kg Power Cleans
6 Strict TTB (still bothers elbow - > grip related)
8 Burpees
4? Rounds + 3 Reps

Assistance :
1a BB BP #185*5*3
1b BB Clean Warm Ups *3*3

Progenex Recovery
Protein Box from Starbucks

Not enough post treatment.
Elbow tight...

Wednesday Workout #1 :

6am Warm Ups
Roll
Dynamic Run Warm Up
Plank + Push-Ups
Pike Ups *12
Strict TTB *6

11am
Strength :
15 Min Time Cap
Squat Clean 255*1*3 (Not meeting bar well)

Gymnastics :
Pull Ups 8, 7, 7

-rest 5 Min -

Metabolic :
Brief Dynamic Run Warm Up
Sprint 1/4s @2% - > Treadmill
8.5 mph
9.5
10.0
10,5 (01:39 - scary last .5-> hamby)
9.5
10.0
10.5 (scary)
(5 min rest as per your suggestions)

Assistance :
Cable Pec Flies 6*15*2
DB Shrug #95*10

Thurough Stretch
Protein Shake + Almond Butter, Almond Milk, Banana

Workout

3 Rounds
30 Second Plank
30 Second Right Plank
30 Second Plank
30 Second Left Plank
30 Second Rest

B
Every minute on the minute for 8 minutes;

4 Alternating Pistol Squats
8 Kettlebell Swings (70/53 lbs.)

C
12 Minute AMRAP

3 Power Cleans (165/115 lbs.)
10 Lunges
5 Burpees

Tuesday Workout #1:

Roll Back / Lats

Strength #1 :
OHP 95*5, 115*5, 135*5*5
(Long Rest)

Dynamic Run Warm Up

Assistance :
BO DB Raise 15*10*2
DB Shrug 95*10

Chest Stretch
Banana

Monday Workout #1 :

Warm Ups
Roll lats

Gymnastics :
Pull Ups (CTB) *5*3
3 Rounds NFT
Rope Holds *30 Sec
Raised Plank (9/3) *30 Sec

Strength :
Power Snatch 65*2*2
OH Squats 50*5, 65*5, 70*5, 75*5, 80*5
Front Squat 70*3, 90*3, 115*3, 125*3, 130*3

Cool Down :
Stretch
Hand Stand *3*3
Coconut Water + Protein

Rope Hold

Saturday Workout #1 :

Fresh from Honolulu...
Warm Ups

Gymnastics #1 :
(Rebound) Box Jumps 20*5, 25*5*3

Strength #1 :
BB BP #185*5, 205*5*3

Midline
Raised Plank @ 9/3 *45 Sec
Frog Stands 45 Sec (cum)

Metcon #1 :
FT 21 - 15 - 9
#95 OH Squats
Bar Dips
08:00:95

Thursday Workout #1 :

Crossfit 808! w Coach Josh
Warm Ups (full)
Roll lats, quads, IT bands
Ankle Mobility - Facia right foot...

Specific Warm Ups :
Scaled Pistols to 10"box *6 right & 6 left

Skills :
NFT 12 Min Cap
1a 10 HSPU to AbMat
1b 12 Pistols (to 10"/eccentric only/ 6 each)
1c L-Sit Accumulate 45 Sec (Tuck)

Metcon #1 :
Partner WOD 2 People with only one working at a time (Robert)
5 Deadlift #245 (Rx #275)
10 Pull Ups (Rx = CTB - Only fst round)
15 Wall Ball Shots #25
Rounds 11 +9 Reps

Stretch
Cliff Bar

Weightlifter's Newsletter Order Form

http://www.mastersweightlifting.org/forms/reno.htm

Monday Workout #1 :

Warm Ups
Roll lats

Strength #1 :
OHP #95*10, 120*5, 130*5*5

Midline #1:
1a #135 Overhead Hold
1b Raised Plank (hands at 9/3)
OH 00:50, 01:00 rest, P 01:00, 01:00 rest, OH 00:50, 01:00 rest, P 01:00

Assistance #1 :
Behind Neck Lat PD #55*20*2

Stretch

Wednesday Workout #2:

Skill :
100 Rope Skips
50 High Rope Skips
25 DBL Unders *2 Sets (fewest stops) 15 Multiple DBL Unders (2-3s) *3
10 Single foot *5 (each side)

Metcon #2:
Death by HSPU/ "20 Box Jump Overs *3
1 HSPU
3 BJO
2 HSPU
6 BJO
3 HSPU
9 BJO
2(+2 negatives) HSPU
12 BJO

Stretch
Cool Down

Wednesday Workout #1 :

Almost no Warm Ups

Strength #1 :
Jerk 60*3*2, 80*1. 100*1

Metcon #1 :
5 Min EMOM
10 #135 Shoulder to Overhead
5 Burpees
2 Rounds + 7 (completed 3rd Round after time elapsed)

Gymnastics #1 :
Butterfly Pull Ups *3*3

Stretch

Tuesday Workout #1 :

Warm Ups

Strength #1 :
Snatch 70*1*2, 80*1*3 - +2 odd misses - was pushed out the back

Strength #2 :
Clean 80*2, 90*2, 100*2*3

Metcon #1 :
3 Rounds NFT
1a 20 Hanging Pike Ups
1b 20 BW Squats
1c 20 Push Ups

Stretch
15-20 Min Talk w Kono
Shower
Chocolate Milk

Sunday Workout #1 :

Roll Back & Lats

Gymnastics #1 :
Pull Ups 7, 7, 6 (01:30 rest)

Strength #1 :
DB Turkish Get Up 30*3*3

Metcon #1 :
500m Row *4 (04:00 restl
01:52:3
01:56:7
01:56:3
01:49:7

Stretch

Assistance #1 :
W Bar 2 Way Curl 20*10+10, 30*10+10, 40*10+10*2

Fat Free Milk, Dark Chocolate, Banana

Saturday Workout #2 :

Warm Ups

Metcon #1 :
5 Rounds For Time
10 DBL Unders (catastrophic)
15 Burpees
20 Hollow Rocks
17:39:00

Buy Out :
200m Swim (10 Laps - tiny pool)

Saturday Workout #1 :

Warm Ups

Strength #1 :
Clean and Jerk 90*1+1*5

Strength #2 :
Snatch 70*2*5

Assistance #1 :
Snatch High Pull 90*3*3

Stretch
Roll Thighs, Lats, Back
Chocolate Milk

Friday Workout #1 :

Warm Ups
Roll lats quads, IT bands

Strength #1 :
Front Squat #185*6*3

Assistance #1 :
75 Second Rest - 12 Sets / Continuous
BB BP #185*6*4
BB BP #135 *6*4
CG BB BP #95*6*4

Metcon #1 :
Treadmill
1.5 Miles @2%
14:21 - wanted to do 2 miles - > failed

1/2 mile cool down
Stretch
Coconut Water

Wednesday Workout #1 :

Warm Ups
Dynamic Run Warm Up

Metcon #1 :
Treadwell Sprints;
400m 2% 8mph
400m 2% 9mph
400m 2% 9mph
400m 2% 9mph (quite tough - desire to go faster "over with" strong, stay to goal: METABOLISM)

Gymnastics #1 :
Pull Ups 7 (easy), 6, 6 (hard - HA!)

Strength #1 :
Deadlift #185*5, 275*5, 335*5!, 225*5*2

Stretch
Grapefruit
Progenex Recovery *3

Saturday Workout #1

Warm Ups

Strength #1 :
Snatch 70 *1*6

Metcon #1 :
BB Bear Complex
Power Clean + Clean + Jerk +Squat + Rear Jerk 90*5*3

Assistance #1 :
Clean Pull 130*3*3

Gymnastics #1 :
Pull Ups *6*3

Wednesday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Strength #1 :
Push Jerk + Split Jerk 85*2+1*3

Strength #2 :
Front Squat 95*3,100*3, 115*3
Back Squat 85*1, 102*1, 125*1, 137*1

Skills :
Muscle Up Swing *3*3 "NO ARMS * hip thrust"

Elbow Treatment - > Bo (much petter)

Tuesday Workout #1 :

Warm Ups
Roll lats, quads, IT bands, calves

Buy In :
4 Rounds NFT
1a. 5 Pull Ups
1b. 20 Sec Frog Stands
1c. 30 Sec Plank (hands at 9/3)

Strength #1 :
Weighted Pull Ups #20*1, #40*1*3

Strength #2 :
Power Snatch + OH Squat 40kg*6+2*2, 50*5+1, 60*1

Metcon #1 ;
3 Rounds For Time
4 #135 Power Snatch
8 Bar Over Burpees
06:07:13

Buy Out :
Snatch High Pull + Snatch #95 *1+2*3 (re-solidify skill after Olympic Metcons)

Stretch
Coconut Water

Monday Workout #1 :

Morning
Back & rib sore - commute & deep breathing during Sunday morning Metcon? (deep breathing moves the rib?)

Roll Back, lats, quads, IT bands
Stretch upper and lower

Evening :
Strength #1 :
1a. OHP 100*5, 125*5*5
1b. Pistols 12"*3*4

Buy Out :
Hollow Rocks *20*2 (hands behind head)

Right knee feels unstable - right ankle jammed up from jump rope?

Sunday Workout #1 :

Warm Ups
Dynamic Run Warm Up

Buy In :
100 Rope Skips
10 DBL Unders

Metcon #1 ;
Partner WOD - one group runs while other works
2 Rounds (2 min rest between rounds)
150m Shuttle Run
#50 MB Slam
150m SR
Jump Rope
150m SR
#50 MB Clean
07:14/ 07:06

Buy Out :
40 DBL Unders (terribly broken)
20 Burpees
Stretch

Thursday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Strength #1 :
Snatch 65 * 2 * 5

Strength #2 :
Clean and Jerk 85*1+1*5

Assistance #1 :
RDL 75*10
Deadlifts 75*10
Deficit DL 75*10

Stretch
Cliff Bar

Tuesday Workout #1 :

Warm Ups

Strength #1 :
OHP 95*5, 120*5*5

Gymnastics #1 ;
Pistols 12"*5*3

Dynamic Run Warm Up

Metcon #1 ;
Treadmill. - - minimal rest
. 5 7.9mph
.2 9.0mph
.2 10.0
.2 10.5
.2 11.0
.2 10.5

Buy Out :
75 HR Push Ups 05:06:54

Stretch
Coconut Water
Skinny Girl COCO-NUT

Friday Workout #1 :

Warm Ups
Roll ( brief)

Strength #1 :
15 Min to determine 1Rm
DL #225*1, 315*1, 365*1, 385*1, 405*1*3 (fst report at 8 minl

Metcon #1 ;
AMRAP
(all scaled everything in Nike Rom)
4 #177 (Rx=50%) DL
8 Parallette Push Ups (HRPU)
12 15" (30) Box Jumps
9 Rounds + 14

Quick Stretch

Monday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Strength #1 :
Clean 62*3*3
Front Squat 105*3*3

Gymnastics #1 ;
Pull Ups *5 *3 (contact)
Weighted Pull Ups 12kg *1*3 (foot-clamp)

Paleo Chicken

RE: Saturday

Most often you HAVE TO lift first!

You can NFT (not for time) through 2-4 movements to warm up, but if intensity is on deck & GOAL is strength I think WODing significantly blunts strength potential /development.

4 days a week WODs to follow on 2-4 days - sometimes strength will take whole workout time. Sound good? Now I also believe in timed rest and EMOM within the scope of the strength work. That work for you?

Best formats:
1.  2 on, 1 off, 2 on (+ Saturday technique), 1 off
IE. MTThF + Saturday
2. 3 on, 1 off, 2 on, 1 off
IE TWThSatSun

How do those sound for structure in your work / family week?

-----Original Message-----

From: RJ.Feliciano@aigfpc.com
Sent: 10 May 2013 20:37:25 GMT
To: cultureshot@hotmail.com
Subject: RE: Saturday

I'd rather wod 3-4 times and get strong.  I can always find time for cardio:  aerobic or anaerobic.  would rather focus on strength for 4-5 weeks immediately and then downshift in the 3 weeks prior to the competition. 

 

Also on days when I am in the box I have a full 105-120 mins to wod and lift.  Do you recommend lifting before or after the WOD? 

 

From: Joshua Peters [mailto:cultureshot@hotmail.com]
Sent: Friday, May 10, 2013 4:32 PM
To: Feliciano, RJ
Subject: RE: Saturday

 

Congratulations! Frequent high quality practice = virtuosity!

Okay,  based on your schedule, can you WOD 6 days (up to you to participate /plan / program ) and do either 1-2 Strength a day or 4 real serious day of strength & 3-4 WODs a week? (those are the best models for YOUR strength gains - my recommended)

-----Original Message-----

From: RJ.Feliciano@aigfpc.com
Sent: 10 May 2013 20:26:15 GMT
To: cultureshot@hotmail.com
Subject: RE: Saturday

Ok,  makes sense.  Thanks.  yeah man hook up a strength program for a brotha. 

 

Btw my overhead squatage is coming along quite nicely.  I really feel like it is helping to stay vertical in everything else.  Need to work on my snatch weights but I think my form in general is also coming along.  today just drilling with the bar pre ohs I was almost instinctively riding the snatch down into the squat.  It was nice.  I was quite pleased with myself.   

 

Send a program!!!  Have a good one.   

 

From: Joshua Peters [mailto:cultureshot@hotmail.com]
Sent: Friday, May 10, 2013 4:20 PM
To: Feliciano, RJ
Subject: RE: Saturday

 

Hey no problem! From a safety/sanity perspective, I get it. Let's bag it & pick up after Regionals, ok?
(May 25th)

As far as the program, I must apologize. I was completely overwhelmed this week & didn't get to it. 

Did you want me to start planning the strength piece for you?

-----Original Message-----

From: RJ.Feliciano@aigfpc.com
Sent: 10 May 2013 20:11:14 GMT
To: cultureshot@hotmail.com
Cc: Lisa.Feliciano@ge.com
Subject: Saturday

Josh,

 

It's looking like big rains tomorrow.  If that is the case I think we would probably not drive into the city.  I don't really want to drag my boys through t-storms to sit in Gina's apartment.  Will it be too late if we make a decision in the morning?  Are you going to get charged rent for the cancelled appointments?   Ifso we would cover that.  Are we going to see you next week or is it the week after? 

 

I really don't want to miss but don't want to be in the car with my boys in the rain even more.  Also any thoughts on my strength plan?    

 

Let me  know.

 

RJ

 

---

 

---

---

Friday Workout #1 :

Warm Ups
Roll (brief)

Strength #1 :
15 Min to determine 1Rm DL

Thursday Workout #1 :

Warm Ups
Roll lats, seratus stretches with arms up (walk walk)

Strength #1
Power Snatch +OH Squat + SGPP 40*2+1+2, 50*2+1+2, 62*2+0+2*3

Metcon #1 ;
For Time :
Row 500m
15 #95 OH Squats
Row 500m
9 #95 OH Squats
Row 500m
6 #95 OH Squats
09:18:45

Buy Out :
HSPU *3*3

Stretch
Coconut Water

Main Site 042313

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Tuesday Workout #1 :

Warm Ups
Roll lats, quads, IT bands
Lots of stretching & mobility around shoulder/lats/ribs

Strength #1 :
OHP (2) #115*5*5

Assistance #1 :
Plate Pull Overs #35*10*3

Running Warm Ups
Metcon #1 ;
"Companion " (#45/#25)
For Time
Run 800m (Rx = #45 plate carry)
50 #35 Plate Ground to Overhead
50 Burpees to Plate
400m Run
25 #35 GTO
25 #35 BTP
18:43:48

Long Stretch

Monday Workout #1 :

Metcon #1 ;
1000m Row *2 (4 min rest)
3:58
3:54

Monday Workout #1 :

Metcon #1 ;
1000m Row *2 (4 min rest)
3:58
3:54

Monday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Buy In :
3 Rounds NFT
10 Strict TTB (real challenge for elbow/ grip)
10 Lunges
20 Hollow Rocks
10+10 PVC Dislocates + OH Squats

Strength #1 :
Snatch 42*6, 52*5, 62*4
(lil sloppy + meeting cut it short)

Buy Out :
3 Pull Ups EMOM for 10 Minutes
Khard to close elbow

Saturday Workout #1 :

Warm Ups
Roll lats, lacrosse ball in left seratus
Strength #1 :
Squat #295*2*3 (occasionally right knee adduction causing knee discomfort)

Specific Warm Ups
Banded Pistols Blue *3*2
Supine Ring Muscle Up (progressions)
Hanging Cleans #95*3, 115*3

Metcon #1 ;
3 Rounds For Time
"Sorta Nasty Girls"
25 Alternating Pistols
7 Band MU Supine Kip
10 #135 Power Cleans
12:24:00

Assistance #1 :
3 Rounds NFT
1a. Snatch High Pull 85kg*3
1b. Ring Dips *7 (feet up on box)
1c. Ring Rows *7

Stretch
Roll Thighs
Light Qigong (7)
Caveman Paleo Meal + Banana
Lay down for 20 min

Friday Workout #1 : Recovery

Warm Ups
Stretch.
Rudy Myofacial Release - left tricep, rib bicep

Gymnastics #1 ;
HSPU *1*3 (pre tricep release)
*3*2, *2 (post release)

Strength #1 :
OHP 50*5*5

Strength #2 :
Front Squat 50*5*5 (hard on left elbow /Myofacial Release - biceps)

Assistance #1 :
DB Shrug. #75*5*3

Wednesday Workout #2 :

Warm Ups
*right Calfe crampy /lightly strained
Metcon #1 ;
My version of
"Reebok Crossfit Workout
042913"
For Time :
50 DBL Unders (did 150 singles)
40 Burpees
30 Cable Row (3x orange)
20 Split Jumps
30 Cable Row
40 Burpees
50 DBL Unders (did 150 skips )
13:10:44

Wednesday Workout #1 :

Warm Ups
Roll lats, quads, IT

Skills :
Power Snatch
Squat Snatch 40*3*5

Stretch

Saturday Workout #1 : 042713

Rehab Elbow on 042513

Warm Ups
Roll
Run Warm Up

Gymnastics #1 ;
20" Box Jumps *8*5

Strength #1 :
Squat 122*5*3

Gymnastics #2 :
Dips *5*5

Stretch

Tuesday Workout #1 : 042313

Run Warm Ups
200m Run

10* 50' Hill Sprints

Stretch

Monday Workout #1 : 042213

Gymnastics #1 ;
10 Rope Climbs (equipment issues-RealFlex 2 no good for climbing)
"pull with left foot and lean back + friction + rope all on shoes (not shin) " Coach Megan
30 Min Timecap
21:00
-fruit between -
Strength #1 :
Snatch 65*3*3 (knee better)
Snatch Pulls from 3 Heights
65*1+1+1, 82*1+1+1, 89*1+1+1 (top down + touch and go)

Buy Out :
50 #20 Wall Balls (20/10/10/10+3 misses)

Stretch
Latte coconut water + protein

Sunday Workout #1 : Recovery 042113

Jog 1/2 Mile
50 DBL Unders
Stretch

Saturday Workout #1 : 032013

Warm Ups

Strength #1 :
Xfit Hoboken Sq Workout
OH Squat 50*5, 60*5, 70*5, 80*5*2 (from rack)
Front Squat (no strap in left hand) 70*3, 100*3, 110*3*3
Back Squat 100*1, 130*1, 150*1(hard!)

Gymnastics #1 ;
Pull Ups * 5 * 3
Weighted Pull Ups +5kg*5*3

Stretch
2 Brazil Nuts

Thursday Workout #1 :

Warm Ups
Roll

Buy In :
30 HSPU (to AbMat)
5-8-8-9

Strength #1 :
Power Snatch + Snatch 40*3+3, 50*3+1, 60*3+1*3

Metcon #1
Barbell Complex
3 Rounds (2 min rest)
Power Clean
Squat Clean
Push Jerk
Back Squat
Rear Push Jerk
Split Jerk
#165

Strength #2 :
BB BP #215*5*3

Stretch
Coconut Water + Scoop Protein

Caveman Sliders & heaping serving Chinese Broccoli

Wednesday Workout #1 : 032513

Warm Ups
Roll

Buy in :
25 Butterfly Pull Ups (broken >4)

Metcon
3 rounds for time
15 air squats
15 toes to bar (> string 5)
15 box jump overs 20″
15 hand release push-ups
09:17:97

Stretch

Tuesday Workout #1 :

Morning :
Warm Ups
Roll lats, quads, IT bands

Afternoon
Skills :
Jump Rope *100
Jump Rope High/Tempo *100
Double Unders *100 (broken) > longest string =7

Stretch
1/2 Kobe burger, kale, strawberries, pine nuts

Sunday Workout #1 :

Warm Ups
Roll lats

Strength #1 :
Clean and Jerk
1a. 72*1+1*5
1b. 90*1+1*5

Danny C. " RVS negative clean...then squat = timing issue." - protecting knee or not?

"Tension in quad before initial dip - soft knee avoids studder... "

Stretch
Chocolate Milk

Monday Workout #1 :

Morning Warm Ups
Roll

1000m Row 03:55
5Rm OHP (10 Min Time Cap) 145*5, 150*3
1000m Row 04:18

Exhausted...
Stretch
Yogurt honey Brazil nuts

Friday Workout #1 :

Warm Ups
Dynamic Run Warm Up
Light Stretch
Roll Back & Lats (early morning)

Gymnastics #1 ;
HS
HeS (prep no supports)
HeS Wall
Kipping HSPU * 1 * 3

Metcon #1 ;
For Time
2 Mile Run
"Negative Split" 49/51
10:20/ascending every 1/4 Mile
18:47

Strength #1 :
BB BP #145*10*10

Assistance #1 : BO DB Fly 15*10*2

Stretch
Myofacial Release Feet (plate)

Thursday Workout #1 :

Buy In :
6 Rounds NFT
Power Snatch 50*3 (working touch & go-right wrist jammed up)
Butterfly Pull Ups *5 (strings 2-3)
***PR 4 BF Pull Ups Unbroken!
Paul - "head forward wind up knees back"

Metcon #1 ;
8 Min Erg Bike
2.43 miles
82 cal
123 avg watts

Stretch
Chocolate Milk

Tuesday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Buy In :
50 DBL Unders

Skills :
Squat Clean 40*3*3

Metcon #1 ;
21-15-9 For Time
#135 Power Clean
Ring Dips
12:20:3

Stretch
Sweet Potato / egg/ 2 bites bison

Saturday Workout #1 : 040613

Warm Ups (brief) Elbow feels good!

Metcon #1 ; 4 Min AMRAP (score 90 rwpsin 4min & add 4 min perpetually) 15 #100 Thrusters 15 CTB Pull Ups

Strength #1 : Front Squat 110*1*4

Gymnastics #1 ; Butterfly Pull Ups *2*5

Stretch Chocolate Milk

Sunday Workout #1 : 040713

Warm Ups (brief)

Strength #1 :
OHP 40*5, 50*5, 60*5*3
Push Jerk 50*3, 60*3, 65*3
Split Jerk. 50*2, 70*1, 80*1, 90*1*2

Barely made train! (Murray Hill)

Friday Workout #1 :

Warm Ups ( mellow)

Strength #1 :
Power Snatch + Snatch 62*1+1*3
Snatch High Pull 80 *2*4

Metcon #1 ;
Row 1000m 03:46:6 damper 8.5 splits = fst 500m 01:46/ 2nd 500m 1:54

Stretch
Dark chocolate.

Tuesday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Buy In :
5 Rounds
9 DBL Unders (5 = longest string)
3-5 Muscle Up Technique (Kipping Ring Row)

Gymnastics #1
Ring Dips *3*3

Strength #1 :
Front Squat 105*3*3

Metcon
7 Rounds
7 #75 Shoulder to OH
7 #44 KB Swings
7 Burpees
5 Rounds + 15

Finish 11:21

Sunday Workout #1 :

BW : #202.4

Warm Ups

Buy In :
3 Rounds
2 HSPU
3 Box Jumps
5 Pull Ups
7 DBL Unders

Strength #1 :
Snatch 60*3*3

Strength #2 :
BB BP. #185 *5*3

Metcon #1 ;
4 Rounds for Time
250m Row
15 Burpee Plate Jumps
11:15

Stretch
Progenex Recovery
Banana
With Ms. Carter

Saturday Workout #1 : 13.4

Warm Ups
TTB Rhythm *3*3

Strength #1 :
Clean and Push Jerk 70 *2+2*2

Metcon #1 ;
13.4
7 Min AMRAP
#135 Clean & Jerk
TTB
Ascending Ladder 3, 6, 9, 12, etc
41 (couldn't string TTB @ all)

Stretch
Apple
Progenex Recovery ( DBL)

Recovery Workout #1 :

Warm Ups (mellow)
NO stretching
Roll Legs

Gymnastics #1 ;
Ring Kips *1*7
TTB *3*7 (working on cycling)

Treatment #1 :
Rock Tape rt knee

Workout 3/29/13

Metcon
3 rounds
3 Deadlift (275/185)
8 HSPU
12 burpees
REST 3 min
3 rounds
3 power snatch (115/75)
8 wall ball (30/20)
12 push ups

Wednesday Workout #1 :

Warm Ups

Gymnastics #1 ;
Ring Muscle Up Supine Floor Kip *3*3
(as per last week's main site post - >great drill)

Strength #1 :
Power Clean 50*5, 70*4, 75*4*3

Metcon #1 ;
Hero WOD Barraza
18 Min AMRAP

Run 200m
1 Deadlift #275
6 Burpee Bar Muscle Ups
6 Rounds + 3 Reps

Stretch
Coconut Water
Progenex Recovery ( DBL)

Tuesday Workout #1 :

Warm Ups

Strength #1 :
Xfit Hoboken Sq Workout
OH Squat 40kg *5, 50*5, 60*5, 65*5, 70*5 (from floor)
Front Squat (no strap in left hand) 70*3, 90*3, 102*3
Back Squat 102*1, 125*1, 135*1, 145*1(hard!), 135*1

Stretch
Grapefruit + Progenex Recovery ( DBL) within 45 Min

Monday Workout #1 :

Warm Ups
HSs
Butterfly & Kip Play (shoulders)

Metcon #1 ;
70 Sec Interval
Odd Rounds
5 Pull Ups
Even Rounds
5 Ring Dips
14 Rounds Total - > last 2 Rounds broken

Stretch
8 egg whites, spinach

Watch "The Muscle Up with Jason Khalipa" on YouTube

https://www.youtube.com/watch?v=QjgCMuqNN1s&feature=youtube_gdata_player

Saturday Workout #1 :

Warm Ups (brief)

Strength #1 :
Power Snatch +OH Squats 50*3+1*, 60*2+1. 70*1*1

Strength (Skill) #2 :
Snatch 50*3*2, 70*1*3

Strength #2 :
Power Clean 50*3, 70*2, 90*2*3 (traps sore!)

Stretch
Progenex Recovery ( DBL)

Friday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Specific Warm Ups & Transitions

Metcon #1 ;
Open 13.3
12 Min AMRAP
150 #20 Wall Balls
90 DBL Unders
30 Muscle Up
Score: 151

Stretch
Progenex Recovery ( DBL)

Buy Out :
12 Min Cool Down Erg Bike - easy

Stretch

Thursday Recovery Workout #1 :

Warm Ups
5-6 Min Erg Bike
Roll lats, quads, calves (floor & on box)
Stretch
GHD Extensions *15*2 (rolling)
Parallette Push Ups *3*3 (stretch l

Skills :
Double Unders *35 total in many sets (longest string 3)

Gymnastics #1 ;
Ring Kips for Muscle Up *1*6

Stretch

Wednesday Workout #1 :

3/20/13
Warm Ups
Roll lats, quads, calves
Stretch
GHD Sit Ups *16*2

Skill #1 :
Muscle Up (Banded) *3*3
False Grip Ring Holds

Strength #1
Split OHP 95*5, 105 *5*2
Split Squat 65*6, 95*6*3

Metcon #1 ;
PARTNER Cindy 20 Min AMRAP
5 Pull Ups (Jumping)
10 HRPU
15 Squat to Dynamax
14 Rounds + 6 Reps
29+5 with Kevin (Rx)

Stretch
Progenex Recovery

Tuesday Workout #1 :

Warm Ups
Buy In :
2 Rounds
4 Pull Ups
8 Burpees
10 BW Squats - knee better not 100%

Strength #1
Power Clean 90*2*2

Strength #2 :
Snatch High Pull
50 *3, 70*3, 90*3

Skills :
Jump Rope * 50 (bothers knee in Nanos 2.0)

Metcon #1 ;
Row 500m
30 BB BP #135
Row 1000m
20 BB BP #135
Row 1500m
10 BB BP #135
17:11:50
500m splits 02:22 or better)

Stretch
Chocolate Progenex Recovery ( DBL serving)

Saturday Workout #1 :

Warm Ups
Gymnastics #1 ;
Play
Kip
Butterfly
HS

Gymnastics #2 :
Banded Ring Muscle Up *3*3

Metcon #1 ;
15 Rounds
3 Pull Ups Every 70 Sec

Afterparty :
18 Min Spin Bike (Level 6)

Friday Workout #2 :

Strength #2 :

OHP f Split 42*5*3
OHP 61*5*3

Friday Workout #1 :

Warm Ups
Roll lats, quads

Strength #1 :
Power Clean + Push Jerk 70*1+1*3

Metcon #1 ;
13.2
10 Min AMRAP
5 Shoulder - OH #115
10 Deadlifts #115
15 Box Jumps (Step Ups)
6 Full Rounds (180 reps)

Stretch
Coconut Water

Wednesday Workout #1 :

Warm Ups

Gymnastics #1 ;
Handstands
HeS

Metcon #1 ;
Adrian 7 Rounds FT 20 min timecap
Forward Roll * 3
Wall Climbs * 5
Toes to Bar * 7
30' Box Jumps * 9
5 Rounds in 23:02:16

Stretch

Tuesday Workout #2 :

Metcon #1 ;
Row 1500m
06:06:6

Stretch

Recovery Day Monday

Stretch (ankle)
Plank
Hang
Hollow Hangs
Roll Quads & Lats

Tuesday Workout #1 :

Warm Ups
Qigong for Shoulder /Elbow (a few)
-knee is wonky in fullest squat
1a) Bar Over Burpees *8 *3 (pacing 1234-1234)
2b) Snatch BB Warm Ups #45*6*3

Strength #1 :
Power Snatch 40*3, 50*3, 60*1,
Snatch Pull + Power Snatch 70*1+1*3

Gymnastics #1 ;
Muscle Up Technique (brief) -
Increasing Height False Grip Ring Rows *2-3*5
Kipping Ring High Pull Up *1*5

Sleep #GETSOME

Sleep Strategies for Strength, Speed, and Size | Elite FTS

Saturday Workout #1 :

Warm Ups
Roll lats, quads, IT bands

Technique #1 :
Tempo Burpees 1, 2, 3, up, 1, 2, down - >fewer than 20 reps

Gymnastics #1 ; -> last on day
Pull Ups *5*3 (Hollow)

Strength #1 :
Power Clean 70*2*3 (left elbow still not fully mobile)

Strength #2 :
Front Squat 70*3*3 (RT heel planted -> no knee pain)

Stretch
Stretch

Watch "Pat Barber 2013 CrossFit Open Video Blog 13.1" on YouTube

https://www.youtube.com/watch?v=PAQX7GR4PKU&feature=youtube_gdata_player

Friday Workout #1

Warm Ups (taking time)
Roll lats, quads, IT bands

Strength #1 :
Power Snatch #95 *3, #135*2, #155*2, #75*4

Metcon #1 ;
Crossfit Open 13.1
For Reps (17 Min Time Cap) '
40 Burpees (out too fast)
30 75Lbs Snatch
30 Burpees
30 135Lbs Snatch
20 Burpees
30 165Lbs Snatch
10 Burpees
MR 210Lbs Snatch
Goal:121
1sr Go: 110

Strategy for 2nd Attempt :
Burpee Tempo - > 1, 2, 3 down 1, 2 up!
Snatch #75 fast "let her rip", #135 5 singles + countdown 3, 2, 1
- rest 10 Min -
Strength #2 :
Floor Press. #135 *5*5

Stretch

Thursday Workout #1

Gymnastics #1 ;
False Grip Ring Rows *3*3
Muscle Up (off one foot/sans dip) *3*2
Banded Muscle Up (Purple) *3*3

Treatment :
Light massage.
Electro-therapy
Rock Taping
Cross fiber metal wedge rub

Henry & his fiance = awesome.

Strategy Session :
13.1 Crossfit Open

Tuesday Workout #1 :

Warm Ups

Strength /Skill #1 :
Snatch Balance 30*3*2, 40*2*2, 50*2*3

Gymnastics #1
Ring Muscle Up Technique *1-2*10

Assistance #1 :
GHD SIT UPS *10*4

Metcon #1 ;
3 Rounds for Time
400m Run (Rx =600m - bad measore)
10 #95 OH Squats
10 PushUps
10 Deficit DL(#45 bumper) #95
10 Ring Rows (Rx = PullUps)
10:15

Stretch
Coconut Water

Recovery Day:

6 Min Spin

Roll + 2ndary Action Thighs
Roll Lats

Easy Planks
Easy Hollow Rocks (fetal)

Chest & Low Back stretching

Saturday Workout #1 :

At CrossFit New England (Level 1 Cert)
Warm Ups

Skills :
Snatch 40*1*3
Clean & Jerk 50*1*3
Snatch High Pull 50*3

Stretch
Meal

- 3 Hours Academic -

Metcon #1 ;
Fran© 21-15-9 (scaled)
#65 Thrusters
Jumping Pull Ups
Sub 9 min

Light Stretch
© I credit pushing through the discomfort in this Fran for "fixing" most of my elbow(shoulder/rib) problem
(pain reduced mobility enhanced)

((hands RIPPED to shreds))

Sunday Workout #1 :

Warm Ups

Metcon #1 ;
8 Min AMRAP
8 Push Ups
10 Med Ball Clean #14
12 Sit Ups (fst 4 Rounds butterfly)
6 Rounds + 11 Reps

Stretch
Coconut Water

- Hour Academic -

Strength #1 :
Clean Pull 60*3, 80*3, 100*2, 125*1*5

Gymnastics Forms :
Handstand *3*3
HSPU *1*3
Kipping Pull Ups Straight Arm Practice. *3*3
Frog Stands *1*3 easy!
Ring False Grip Hollow Hold *3*3
Muscle Up Progression

Stretch

Friday Recovery Workout #1 :

17 Min Spin Bike

Volleyball Stretch (easier on knee)
Back Roll

Gymnastics #1 ;
Plank 75
HS ME circa 1 min

Thursday Workout #1 :

BB Gymnastics #1 ;
20kg
Power Snatch + OH Squats *2+1*3
Snatch *3*3
Jerk *3*3
Power Clean *3*3

Strength #1 :
Clean 40*3*3

Strength #2 :
OHP 40*5*3

Metcon #1 ;
3 Rounds For Time
14 GHD Extensions
14 #20 Medball Cleans
7 Parallette Push Ups
5:27

Afterparty :
GHD Sit Ups *10*3 (varied spd)

Stretch
Paleo Pack

Tuesday Workout #1 :

Warm Ups
Front Squat/ Jerks / Power Cleans 20 KB 40-50 reps total

Strength #1
Sq.250*2*5
w
SEAL Planks *60+ Sec*3

Assistance #1 :
Jumping Good Morning 95*10*2

Assistance #2 :
Slow GHD Sit Ups *15*2 (parallel floor)

Sunday Workout #1 :

Strength #1 :
Unilateral BB Thrusters 65*3/ 70*3/ 75*3/ 65*3/ 65*3
(right only)

Run Training :
Run Warm Ups

400m (.25) *2
8:35 Mile pace
200m (.124)*4
7:30 Mile Pace
100m (. 62)*4
6:07 Mile Pace
Easy 400m
5.9mph
Stretch

Assistance #1 :
Trunk
Seal Plank *1 Min *2

Paleo Bar

Friday Workout #1 :

Strength #1 :
Front Squat (strapped) 92*3*3

Assistance #1 :
BB Step Ups (18") #95*6*3

(hour break)
Metcon #1 ;
1/2 Mile Tread 6.7 mph @ 2 %

Assistance #2 :
Kneeling Unilateral Hamstring Curl #25 *10 *2
Seated Cafe Raise #45*15. 70*15*2

Stretch
Afternoon Acupuncture

Monday Workout #1 :

Paleo Crunch Bar + Apple + Greek Yogurt
Elbow nearly straight (left)

Spin Bike 16 Min
Lowerbody Stretch
UBE 10 Calories @ Level 10
Upperbody Stretch

Assistance #1 :
3 Rounds
1a) Parallel DB OHP (Seated) #35 *10
1b) Suitcase DB Shrug #70 *10
1c) AbMat SitUps *20
- 75 Sec Rest

Stretch Chest
Straighten Elbow
Light DB Supination/Pronation

Rich Froning Snatches #300

Watch "CrossFit - Rich Froning Snatches 300 Pounds" on YouTube

Saturday Workout #1 :

Knee is better & better.
Elbow wonky after L- Pull Ups & Jerk Metcon yesterday. Pronator in spasm - elbow won't straighten or bend enough.

Strength #1 :
Crossfit Hoboken Squat Workout
OH Squat 60*5*3
Front Squat (strap in left hand) 80*3*3
Back Squat 110*1, 110*1, 120*1(pause), 130*1(p), 140*1

Stretch
Kind Bar & Granny Smith Apple

Friday Workout #1 :

Spin & stretch

Buy in :
3 Rounds Not FT
15 Burpee
1 Min Plank
90 sec rest

Pull Ups *5*3
Weighted Pull Ups #25 *3*3

Metcon #1 ;
3 Rounds for Time (Rx = 4)
9 L- Pull Ups
10 50kg Power Jerks
11 Butterfly Situps
10:16
(if you still is still going on in Studio, 9 L-Sits Pull Ups replace rope)

Stretch

Thursday Recovery Workout #1 :

Upperbody Stretch
Spin Bike 15 Min
Lowerbody "Volleyball' Stretch
Anterior Tib Stretch

* Knee feels great after all that!

Tuesday Workout #1 :

Gymnastics #1 ;
Ring Kip to sides *1*10 (feet too high-not pulling into horizontal position to achieve muscle up) - > plenty hip thrust though...

Strength #1 :
Snatch. 40*3*3

Strength #2 :
Rack Jerks 50*3*3

Strength #3 :
Front Squat 70*3*5

Assistance #1 :
GHD Sit Ups *12*3 (whipping fast)

Stretch
Chocolate Milk

Monday Workout #2 :

Metcon #1 ;
3 Rounds For Time
250m Row
12 Dips
06:26

Stretch

Monday Workout #1 :

Gymnastics Forms ;
Frog Stands *30+ Sec *3
HeS + Torso Ext *1*3
HSPU * 1 * 5
Hollow Position Pull Ups * 5, *4, *3, *2, *1
One Leg Squat 20–*3*3

Knee Update

After getting treatment on jammed up right ankle last night, right knee is much better...

Game ON!

Saturday Workout #1 :

Warm Ups
2 Min Row
OHP + Jerk from Split 20 *5+5*3
Fake Squats
Ring Dips *3
Pull Ups *3

Strength #1 :
Front Squat 40*5, 50*5, 60*5*3

Gymnastics #1 ;
Band Ring Muscle Up (Kip) *2*3

Strength #2 :
Power Clean 40*3*3

Metcon #1 ;
Reps with 10 Min Time Cap
3 Rounds.
10 Pull Ups (kipping after fst round l
20 Ab Mat Sit Ups (broken)
- then -
3 Rounds
10 Rng Dips
10. #135 BB BOR Rows
133

Stretch
Dinner
Foot Rub

Thursday Workout #1 :

Row 1250m 05:20:03

Gymnastics #1 ;
Band Ring Muscle Up *5*3
Banded Ring Muscle Up Kip *2*3

Metcon #1 ;
EMOM 12 Min
1-2 HSPU
2/2/2/1/1/1/1/1/1'etc (Meg "push head through")

Strength #1 :
BB BP #185*5*3

Technique #1 :
Snatch Pull + Power Snatch 20*9*2
Power Snatch + Snatch 20*2+1*3

Quad Stretch

Tuesday Workout #2 :

Gymnastics #2 ;
Pull Ups *3*2

Metcon #2 :
1 Mile Schwinn Bike (3:35/9/27)
Banded Pull Ups * 20 (unbroken)
1 Mile Schwinn Bike (9/27)
Banded Pull Ups * 20 (unbroken)
1 Mile Schwinn Bike (9/27)
Banded Pull Ups * 15 (hollow /broken)
1 Mile Schwinn Bike (9/27)
Banded Pull Ups * 15 (hollow / broken)
1 Mile Schwinn Bike (9/27)
Banded Pull Ups * 15 (broken)

Roll
Knee great

Tuesday Workout #1 :

Gymnastics #1 ;
Handstand *3*2
Frog Stands *3 *2
HeS *3*1 (nearly full)

Strength #1 :
OHP 62 *5*4

Metcon (Assistance) #1 :
5 Rounds
Rope Pull Seated (Horizontal) 100kg *20"
Rope Pull Supine (Vertical)
100kg *20"

Stretch Chest

Friday Workout #1 :

Metcon #1 ;
3 Rounds loosely rush
BB BP #210*5
Banded Ring Muscle Up *5

Stretch
Yogurt

Thursday Workout #1 :

Woke up with right knee slightly better.

Gymnastics #1 ;
Pull Ups *5*3
Weighted Pull Ups #25*1
Banded Pull Ups *15
Weighted Pull Ups.#30*1
Banded Pull Ups *15
Weighted Pull Ups #35*1
Banded Pull Ups *15
Weighted Pull Ups #35*1
Banded Pull Ups *15
Weighted Pull Ups 35*0 (near miss)

Assistance #1 :
BN Pull Downs 75*15

Gymnastics #2 :
RVS Bridge *10*2
Bridge *10*2
Forward Roll. *3*3
Turtle Freeze *3*2 each side
Plank 45 Sec

Stretch

Tuesday Workout #1 :

(Rt medial knee pain / groin/shank tightness - prohibiting squat)

Warm Ups
Roll
Stretch

Gymnastics #1 ;
Frog Stands *3
Handstand *3
HeS + Torso Ext *4
HSPU *3/*2/*1

Strength #1 :
Power Clean 85*1*5

Metcon #1 ;
3 Rounds For Time
#250 Deadlifts *10
Ring Dips *10
6:00

Stretch
Eat

Monday Workout #1 :

Metcon #1;
Pull Ups *7/*1/*2/*3/*4/*5/*6

Gymnastics #1 ;
Handstand
Frog Stands
HeS *1*3 (nearly full - much more comfortable)

Monday Workout #2 :

Specific Warm Ups
Metcon #2:
12 Min AMRAP
DB Snatch #45*10 L
Run 200m
DB Snatch #45*10 R
Burpees *15
2 Rounds +15 reps +200m

Stretch

Rest Day

Saturday Workout #1 :

Warm Ups

Strength #1 :
Rack Jerk 70*1, 80*1, 90*1*2, 100*1, 80*3*3

Strength #2 :
Power Snatch + Snatch 50 *1+1, 60*1+1, 70*1+1*3 (Artie's note: get shank out the way "pull knees all the way out of the way")

Stretch
Stick calves & quads
Foremans & biceps sore from Thursday

Thursday Workout #1 :

Strength #1 :
Clean and Jerk 50*1+1*3, 70*1*1+2, 90*1+1*3

Strength #2 :
Front Squat 110 *2 *5 (varied rebounds & pauses)

Metcon #1 ;
7 Min AMRAP
40 Pike Ups (Rx = TTB) (30+10)
30 KB Swings #53 (unbroken)
20 Hang Clean #135 (Rx = 165)
89 reps (1 short of a round > gluteal & grip)

Stretch

Wednesday Workout #2

1000m Row in 4:16

Extended Specific Warm Up

Metcon #1 ;
Fight Gone Bad 3 Rounds
1 Min Wallball Shots #20 10 ft target. (Reps)
1 Min Sumo Deadlift High-Pull #75 pounds (Reps)
1 Min Box Jump 20" box (Reps)
1 Min Push Press #75 (Reps)
1 Min Burpees (Rx = Row: calories) 1 Min Rest
Total Reps = Score = 223
(box jump after WB & Burpees terrible after Push P)

Stretch
Full Meal

Wednesday Workout #1 :

Hollow Hangs
Pre Kipping Active Shoulder Hangs
GHD Sit Ups *12*3
BW Squats

Gymnastics #1 ;
Pull Ups *6*3 (smooth)

Skill #1 :
15 Ft Rope Climbs *1
Monkey Bars *1

1.5 hours until Cliff Bar

Monday Workout #1 :

Movement
"banging on thigh" - light Myofacial Release to loosen right knee

Strength #1 :
Snatch Pull + Snatch 50*1+1, 60*1+1, 70*1+1
Snatch 80*1*3

(ceased drinking water at this point in workout)
Metcon #1 ;
EMOM For 20 Min
Odd Min 4 Deadlifts #220
Even Min 5 BB BP #135

Chocolate Milk

Sunday Workout #1 :

Gymnastics #1
HS *3*3
Straddle HS *3*3
Partial HeS + Torso Ext *3*3
HeS (wall)*3*3 > (lowering knees to BK arms)
Kipping HSPU *1*3

Strength #1
Clean 50*3, 70*1, 90*1*3

Metcon #1 ;
"Death" by Front Squat (from floor)
Clean + F. Sq
1+1
1+2
1+3
1+4
1*5
      
Gymnastics #2 :
Pull Ups *6*3

Stretch
Barrito Bowl

Saturday Workout #1 :

(right knee/shank tight not properly mobile)
Myofacial Release for Calves

Strength #1 :
Power Snatch 40*4,*2, 50*2, 60*2*2
Strength #2 :
Rack Jerk 50*3, 70*2, 80*2*2

Metcon #1 ;
3 Rounds For Time :
7 Clapping Push Ups
14 Power Snatch #75
21 Calorie Row
10:16

Friday Workout #1 :

Double Unders *10*5 (end of week PR - 4 unbroken)

Gymnastics Forms :
Ring Dips *3 *3
Banded Ring Muscle Up. *3*3
Jumping Ring Muscle Up *3*3 (one leg)
Tucked Front Lever *3*3
Hollow Chin *3*3

Chest Stretch

Wednesday Workout : ACTIVE RECOVERY

Rotater Cuff Mobility
Marty + Laterals *5*10

Gymnastics Forms:
Handstand
HSPU *1*3 (Strict)
Headstand Practice ( knees on Triceps) *3
HdS (Hip Extension) *3*3
Forward Roll *3*3
Kipping HSPU *1*6(2 well timed)
RVS Bridge *10sec*5*2
Tucked Push Ups *5*3

Chest Stretch

Tuesday Workout #1 :

1/2 banana

Strength #1
Snatch 60*1*3

Strength #2 :
Clean & Jerk 70*1+1*3

Assistance #1 :
Snatch High Pull 80 *3

Strength #1 :
Front Squat 60 *3, 185*3, 102*3

Gymnastics #1 ;
GHD Sit Ups *20
Pike Ups *20

Stretch
1/2 banana

Monday Workout #1 :

Strength #1
BB BP 185*5*5 (long rest)

Gymnastics #1
Pull Ups *5*5 (moderate long rest)

Assistance #1:
Superset 5 Rounds
Triceps Ext #75*10
DB Curl #20 *10

Stretch

Friday Workout #1 :

Elbow Warm Up *5

"nothing vigorous "
Skill #1 :
Clean & Jerk 40*1+1*3
Strength #1 :
Front Squat 95*1*5
Gymnastics #1 ;
Pull Ups *3*3

Cliff Bar
Sit for 10 minutes
Plenty of water

Saturday Workout #1 :

Elbow Warm Up
Bar Hollow Hangs

Relaxed BB "Stretch & Move"
(post Flu - 3 days bed rest)
Jerk 20*3*3
Snatch 50*1*5 (rebound on last!)
1/3 Metrx Bar
Power Clean 50*1*3
Front Squat 50*3, 70*1*4, 70*3 (got better as I went)
2/3 Metrx Bar