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WOD Archive - March 2014

Monday March 31 2014
have shoes will lift!!!
monday:

1. 3 pos snatch: work up to 75%x3x2, 80%x3x2

2. snatch pp: 90%x3x2, 95%x3x2

3. back squat: 90%x3x3

4. clean shrugs: 130%x5x4

5. back ext using weight: 3 x 10

6. toes to bar: 2 x 10

7. chin ups or pull ups x 10

CrossFitters

Strength:
1) Pause front squat - Work up to a 1 RM
2) Snatch - 10x1 every 60 seconds. Last rep should be a max for the day
3) EMOM - 12 minutes, complete:
-Odd minute - 5x touch and go power snatch (60-80kg/40-60kg)
-Even minute - 10x toes to bar

Work Capacity:
1) Complete 1-2-3-4-5-6-7 reps for time of:
-Squat clean (100kg/70kg)
-Muscle up

Core:
-400m farmers carry (70#/53#)



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Sunday March 30 2014
practice this!!
sunday:

practice the pix above!!

CrossFitters

Rest day or LSD active recovery day



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Saturday March 29 2014
omg!!! finish!!
saturday:

1. snatch: 80%x1, 85%x1, 90%x1, 95%x1x2

2. cln and jerk: 80%x2, 85%x2, 90%x1, 95%x1x2

3. front squat: 85%x4x2, 90%x2x3

4. snatch shrugs: 125%x5x4 sets

5. back ext no weight x 10 x 3 sets

6. sit ups x 100

CrossFitters

Work Capacity:
1) CF Open WOD 14.5. Complete 21-18-15-12-9-6-3 reps of:
-Thruster (95#/65#)
-Bar facing burpees



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Friday March 28 2014
geezer crossing!
friday:

off day!! rest up!!

CrossFitters

Rest day/CF Open prep, strategy, dry run



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Thursday March 27 2014
training partners when i was at notre dame!
thursday:

1. snatch: 80%x3x2, 85%x3x3

2. 3 pos cleans: work up to 75%x3x2, 80%x3x3

3. back squat: 85%x3x5 sets

4. snatch pull: work up to 100%x5x2, 110%x4x3

5. box jumps: 5, 5

6. chins or pull ups x 12, 12, 12.

CrossFitters

Strength:
1) Sumo deadlift - Work up to a 3 RM
2) 10 rounds, every 30 seconds, perform:
-1x sumo deadlift (80-90% 1 RM)
3) 1x Max rep chest to bar pull ups

Work Capacity:
1) Complete 50-40-30-20-10 reps of:
- Row (Calories)
-KB swing (24kg/16kg)

Conditioning:
1) 10 minute Airdyne/run/row recovery



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Wednesday March 26 2014
early am at mikes gym
wednesday:

rest day!!

CrossFitters

Strength:
1) 2x clean + 2x split jerk x 10 sets - Every 90 seconds. Work up to a max for the day.
2) Weighted pull up - Work up to a 1 RM

Work Capacity:
1) Complete the following for time:
Run 800m
21x chest to bar pull up
21x thruster (135#/95#)
Run 600m
15x chest to bar pull up
15x thruster (155#/115#)
Run 400m
9x chest to bar pull up
9x thruster (185#/115#)

Core:
1) Clean halting deadlifts: 5 sets x 3 reps with 5 second pause at launch position (1" above knee). Use 100-115% 1 RM Clean.



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Tuesday March 25 2014
old indian bike!!
tuesday:

1. cleans: 85%x3x2, 90%x3x3

2. pj+jerk: 80%x2x2, 85%x2x3

3. clean pulls: 100%x5x2. 110%x4x3

4. rdl: 100% of clean x 5x5

5. box jumps: 20

CrossFitters

Strength:
1) Muscle snatch - Work up to a 1 RM
2) Hang snatch - 10x 3 reps, every 90 seconds. Add weight each round so the 10th set is a 3 RM.
3) 1 and 1/4 front squat - Work up to a 1 RM.

Work Capacity:
1) Complete 10 sets of:
10x DB snatch, alternating (70#/50#)
30m prowler push (Heavy)
60 seconds rest

Conditioning:
1) 3x1000m row. Rest 3 minutes between efforts.



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Monday March 24 2014
luv me a kill cliff!!
monday:

1. 3 pos snatch: 70%x3x2, 75%x3x3

2. snatch pp: 90%x3x2, 95%x3x3

3. back squat: 90%x3x5

4. clean shrugs: 130%x5x5

5. back ext using weight: 3 x 10 reps

6. toes to bar: 2 x 10

7. chin ups or pull ups x 20

CrossFitters

Workout 14.4 (Trial 2)

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb/14 lb. to 10-foot target
30 cleans, 135 lb/95 lb
20 muscle-ups



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Sunday March 23 2014
avocado\'s at mikes gym!!
sunday: i am in va. beach doing a course!!

rest day!!

CrossFitters

Rest Day



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Saturday March 22 2014
boston students on spring break to so calif.
saturday:

1. snatch: 75%x1, 80%x1, 85%x1, 93%x1x2

2. clean and jerk: 75%x2, 80%x2, 85%x1, 93%x1x2

3. front squat: 80%x4x2, 85%x3x2

4. snatch shrugs off rack: 120%x5x4

5. back ext: 3 x 10 use weight

6. sit ups x 50

CrossFitters

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb/14 lb. to 10-foot target
30 cleans, 135 lb/95 lb
20 muscle-ups



Comments (0)

Friday March 21 2014
new buddy i see on my beach walks!!
friday:

beach walk day!!

CrossFitters

Rest day or Open prep/strategy work



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Thursday March 20 2014
beautiful pup!!
thursday:

1. snatch: work up to 80%x3x2, 85%x3x3

2. 3 pos cleans: 70%x3x2, 75%x3x3

3. back squat: 80%x3x5 sets

4. snatch pulls: 100%x5x2, 105%x4x3

5. box jumps x 5, 5

6. chins or pull ups: 3 x 12 or total 36 any way you can.

CrossFitters

Strength:
1) Thruster - Work up to a 10 sets x 3 reps. Work up to a max triple for the day.
2) 30x bar muscle ups for time

Work Capacity:
1) Complete AMRAP in 12 minutes of:
Row 200m
10x wallball (20#/14#)
Row 200m
15x wallball
Row 200m
20x wallball
etc...

Conditioning:
1) 6x 50m sandbag hill sprints (rest is walk back down the hill). Use the most difficult terrain you have access to.



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Wednesday March 19 2014
go for a beach walk
wednesday:

beach walk day!!!

CrossFitters

Strength:
EMOM for 12 minutes, perform:
-Odd minute = 5x back squat (Start at 70% and increase the weight each round)
-Even minute = 20m prowler push (AHAP)

Work Capacity:
1) Complete 10 rounds for time of (10 minute cap):
-6x thruster (95#/65#)
-12x pull up

Core:
1) 400m farmers carry for time (70#/53#)



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Tuesday March 18 2014
new dorm!!
tuesday:

1. cleans: work up to 80%x3x2, 85%x3x3

2. pj+jerk: work up to 80%x2x2, 85%x2x3 sets

3. clean pulls: 100%x5x2, 105%x4x3 sets

4. rdl: work up to 95% of best clean x 5x5

5. box jumps x 5 x 4 sets

CrossFitters

Strength:
1) 3x hang squat clean - 10 sets x 3 reps x every 90 seconds. Work up to a max for the day.
2) Work up to a 1 RM shoulder to over head.

Work Capacity:
1) Complete as many rounds as possible in 10 minutes of:
-10x ring dips
-10x toes to bar
-1x legless rope climb

Conditioning:
1) Row 2,000m for time



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Monday March 17 2014
luv the view!!
monday: beginning week 5 of this cycle.

1. 3 pos snatch: work up to 65%x3x2, 70%x3x3.

2. snatch pp: work up to 85%x3x2, 90%x3x3

3. back squat: work up to 85%x3x5 sets

4. clean shrugs off rack: 125% x 5x5

5. back ext: use weights 3 x 10

6: toes to bar: 2 x 10

7. chins or pull ups x 20 total

CrossFitters

Strength:
1) Work up to a 1 RM snatch in 10 minutes.
2) Heavy Isabel: Complete the following for time:
-30x snatch (80kg-100kg/50kg-70kg)

Work Capacity:
1) "Ryan". Complete 5 rounds for time of:
-7x muscle up
-21x burpee with 12in touch

Core:
1) 3 rounds, not for time: 20x wtd ghd sit up, 8x good morning (AHAP), 60 second plank



Comments (0)

Sunday March 16 2014
dorm 5
sunday:

Weightlifters and CrossFitters

rest day!!



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Saturday March 15 2014
dorm 4
saturday:

1. snatch: work up to 75%x2, 80%x2, 85%x1, 90%x1, 85%x1

2. cln and jerk: work up to 75%x2, 80%x2, 85%x1, 90%x1

3. front squat: work up to 80%x5, 85%x5, 5, 4,

4. snatch shrugs off rack: 120%x5x3

5. back ext: 3 x 12

6. toes to bar: 2 x 10

CrossFitters

Work Capacity:
1) CrossFit Games Open WOD 14.3
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch



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Friday March 14 2014
omg!!
friday:

1. snatch: work up to 80%x2, 85%x2, 2, 1

2. pc+hang cln+ clean: work up to 75%x3, 80%x3x3

3. back squat: work up to 80%x5x4

4. box jumps: 10

5. chin ups or pull ups x 10

Crossfitters

rest day/ Open prep day



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Thursday March 13 2014
CrossFitters

Strength:
1) Snatch Balance - Work up to a 1 RM
2) Deficit deadlift - 8 rounds, every 30 seconds
-1 rep @ 3in deficit at 85% 1 RM

Work Capacity:
1) Complete the following for time:
-100x double unders
-50x DB snatch (70#/50#)
-25x toes to bar

Conditioning:
4 rounds - every 4 minutes:
1x 400m run
10x back extensions



Comments (0)

Wednesday March 12 2014
dorm 3.
wednesday:

rest day!!

CrossFitters

Strength:
20 minutes - EMOM, perform:
-Odd minute: 3x back squat (80% 1 RM)
-Even minute: 6-8x handstand push up

Work Capacity:
1) Complete 4 rounds for time of:
Row 300m
6x muscle up

Core:
1) 3 rounds, not timed: 15x GHD sit ups, 8x good morning (AHAP)



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Tuesday March 11 2014
dorm pix 2
tuesday:

1. cleans: 80%x3x2, 85%x2x3

2. rack jerks front: 80%x3x2, 85%x3x3

3. clean pulls: 100%x5x2, 105%x5x2

4. rdl: 95% of bests clean x 5x3 sets. go down if this is too heavy.

5. ab mat sit ups: 50 total

6. box jumps x 15 total.

CrossFitters

Strength:
1) 1x Power clean + 1x push jerk + 1x split jerk x 10 sets x every 90 second. Increase the weight each round, so that your 10th round is a max for the day.
2) In 3 sets, work up to a 1 RM bear complex. Bear complex = 1x power clean + 1x front squat + 1x shoulder to overhead + 1x back squat + 1x behind the neck shoulder to over head x 7 reps. You can link the movements together in to a squat clean + thruster, etc if you would like.

Work Capacity:
1) Complete as many rounds as possible in 12 minutes of:
-20x wallball (20#/14#)
-15x deadlift (135#/95#)
-10x box jumps (24in/20in)

*Rest 3 minutes, then:

2) 50x toes to bar for time

Conditioning:
1) 8 rounds - Every 60 seconds, 1x 20m prowler push (AHAP)



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Monday March 10 2014
coming along!!
monday:

1. pwr snatch+hang squat snatch+snatch: 60%x3, 65%x3, 3, 60%x3.

2. snatch balance: 80%x3x2, 85%x3.

3. back squat: 85%x5, 4, 3, 3

4. clean shrugs off rack: 125%x5x3

5. back ext: use weight: 10, 10

6. hanging leg raise: 10

7. chin or pull ups: 20

CrossFitters

Strength:
1) Front squat - Work up to a max for the day in 10 reps or less. The rep scheme should look like: warm up, warm up, 3,2,1,1,1,1,1.
2) Snatch deadlift with 3 second pause 1" above knee - Work up to a 1 RM. No time component here so focus on positions and work up quickly and in as few reps as possible.
3) 3x touch and go power snatch x EMOM x 10 rounds - Start off at about 70% and you can increase the weight as you please. This should be tough so push it.

Work Capacity:
1) "J.J". Complete the following for time:
185-lb. squat clean, 1 rep
10 parallette handstand push-ups
185-lb. squat clean, 2 reps
9 parallette handstand push-ups
185-lb. squat clean, 3 reps
8 parallette handstand push-ups
185-lb. squat clean, 4 reps
7 parallette handstand push-ups
185-lb. squat clean, 5 reps
6 parallette handstand push-ups
185-lb. squat clean, 6 reps
5 parallette handstand push-ups
185-lb. squat clean, 7 reps
4 parallette handstand push-ups
185-lb. squat clean, 8 reps
3 parallette handstand push-ups
185-lb. squat clean, 9 reps
2 parallette handstand push-ups
185-lb. squat clean, 10 reps
1 parallette handstand push-up

Core:
1) 3 rounds, not for time - Max rep toes to bar, 10x weighted back extension (AHAP)



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Sunday March 9 2014
pause front squat
sunday:

Weightlifters and CrossFitters

rest day



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Saturday March 8 2014
working footwork
saturday:

1. snatch: 75%x2, 80%x2, 85%x1, 90%x1, 85%x1, 90%x1x2

2. cln and jerk: 75%x2, 80%x2, 85%x1, 90%x1, 85%x1, 90%x1x2

3. front squat: 80%x5x2, 85%x5x3

4. snatch shrugs off rack: 120% x 5x5

5. back ext no weight: 15, 12, 10

6. hanging leg raise: 3 x 10

CrossFitters

Work Capacity:
1) "CrossFit Open WOD 14.2"
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95#/65#)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds



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Friday March 7 2014
what is crossfit!!
friday: rest day

CrossFitters

Today will be use to test run 14.2 in preparation to hit it hard tomorrow. Find a strategy for the workout, but do not smoke yourself, as we will be performing the WOD at 100% tomorrow.



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Thursday March 6 2014
jaime jerking!!
thursday:

1. snatch: work up to 80%x3x2, 85%x 3, 3, 2.

2. 2 cln pulls + 2 cleans: 75%x4, 4. 80%x4, 4, 4

3. back squat: 80%x5x5

4. box jumps: 15 total

5. chins or pull ups: 20 total

CrossFitters

Strength:
1) Back squat - Work up to a 3 RM
2) Shoulder to overhead - Work up to a max for the day. Play around with techniques here....I recommend a behind the neck split jerk.

Work Capacity:
1) Complete 3 rounds for time of:
Run 800m
20x burpees with a 6" touch
10x clean (225#/155#)




Comments (0)

Wednesday March 5 2014
arthur ashe quote
wednesday:

rest day

CrossFitters

Strength:
20 rounds - EMOM, perform:
-Odd minute: 3x deadlift (75% 1 RM)
-Even minute: 1x legless rope climb

Work Capacity:
1) Complete the following for time:
-150x wallball (20#/14#)
*Note: Any time that you break, immediately perform 5x shoulder to overhead (185#/125#).

Core:
-3 rounds, not timed - 20x banded hip extensiosn, 10x reverse hyper (AHAP)



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Tuesday March 4 2014
more xfit oxnard
tuesday:

1. 2 pos cleans: 1 from hang, 1 from floor: work up to 80%x2x2, 85%x2x3 sets

2. rk jerks: 80%x2x2, 85%x2x3 sets

3. clean pulls: 100%x3x2, 105%x3x3

4. rdl: work as heavy as you can for 5 x 5. no more than 95% of clean. if you have to use less that is ok. get that posterior chain very strong.

5. box jumps: 15.

CrossFitters

1) 1x squat clean + 1x hang squat clean + 1x jerk x 10 sets - every 90 seconds. Start off at about 50% and increase the weight each round so that the 10th set is your max for the day.
2) 50x HSPU for time

Work Capacity:
1) Complete the following for time:
Row 1,000m
3 rounds of:
21x wallball (20#/14#)
15x ring dips
9x toes to bar

Conditioning:
1) 20 rounds - 30 second max airdyne, 30 seconds rest




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Monday March 3 2014
crossfit oxnard
monday:

1. 2 snatch pulls + 2 snatches: work up to 73%x4, 4. 78%x4, 4, 4

2. snatch balance: 80%x3,3. 85%x3, 3, 3.

3. back squat: 85%x4x5 sets

4. clean shrugs off rack: 125%x5x5

5. back ext: use weight: 15, 12, 10

6. hanging leg raise: 3 x 10

7. chins or pull ups: 12, 12, 12

CrossFitters

Strength:
1) Front squat - Work up to a max for the day in 10 reps or less. The rep scheme should look like: warm up, warm up, 3,2,1,1,1,1,1.
2) 1x squat snatch + 1x hang squat snatch x 10 sets - every 90 seconds. Start off at about 50% and increase the weight each round so that the 10th set is your max for the day.

Work Capacity:
1) Complete the following for time:
50x DB snatch, alternating (75#/55#)
50x pull ups
50x GHD sit ups

Core:
1) 4 rounds, not timed: 10x weighted back extensions (45#/25#), 60 second weighted plank




Comments (0)

Sunday March 2 2014
start em young!!

Weightlifters and CrossFitters

been a tough week. enjoy the day.



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Saturday March 1 2014
new digs coming along
saturday:

1. snatch: 75%x2, 80%x2, 85%x1x2, 88%x1, 85%x1

2. clean and jerk: 75%x2, 80%x2, 85%x1x2, 88%x1, 85%x1

3. front squat: 75%x5x2, 80%x5x3,

4. snatch shrugs off rack: 115%x6x5

5. back ext: 3 x 12 use bar

6. hanging leg raise: 3 x 10

CrossFitters

Work Capacity:
1) 14.1. Complete as many rounds as possible in 10 minutes of:
-30x double unders
-15x snatch (75#/55#)



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