12/31 WOD

Full Squat Snatch--work to a tough single.

then;

Complete as many rounds as possible in 3 minutes of:
Pwr Cln x 10 reps (135/95/65)
Toes to Bar x 10 reps

Rest 5 minutes, and then . . .

Complete as many rounds as possible in 3 minutes of:
Push Press x 10 reps (115/95/65)
Kettlebell Swings x 10 reps (55/35)

12/30 WOD

Take 15 minutes to build to three heavy reps of Deadlift;
and then,
For time:
Deadlift x 15 (75% of today’s lift)
Push-Ups x 30
Run 800 Meters
Deadlift x 10
Push-Ups x 20
Run 400 Meters
Deadlift x 5
Push-Ups x 10
Run 200 Meters
 
Of course, the push ups are hand release...Use the 15 min to work up to the 3RM---even if you know what it is already.

12/29 WOD

First off, shout out to CrossFit Adrenaline. Mary and I were looking for a place to buy a small fridge for my office---and by chance, ended up there. Great group of people---cant wait to get a workout in with them this weekend.

A. Clean and Jerk - 3,3,3,3; rest 5 min
B. Power Clean TnG - 10 reps fast but tough weight; rest 3 min x 3
C. KBS heavy x 20; rest 45 sec x 3

then;
5 sets:
Row 5 min
rest 30 sec
HSPU AMRAP--unbroken
rest 30 sec
30 extended step lunges - pause 2 sec on ground - BIG step out in front
rest 30 sec
AMRAP Musle Ups (if you sub MU's, give description of sub)
rest 30 sec

*Mary
Three sets of:
Back Squat x 4 (85%)
Rest 45 seconds
Ring Rows x 8
Rest 45 seconds
Walking Lunges with KB x20 steps
Rest 45 seconds
Single-Arm Trap Raises x 8
Rest 45 seconds

then,

Complete as many rounds and reps as possible in 10 minutes of:
5 Push-ups
10 Air Squats
100 Meter Run

12/27 WOD
If you have a rope, do 5 ascents...
then,
A. Back Squat - 6,4,2; rest 1 min (75%-85%-95%)
B. AMRAP Strict Chin Ups rest 1 min x 3
C. Tuck Jumps in place - 5 continuous; rest 1 min x 3
then;
for time:
30 pistols (15 each)
50 m HS walk---(sub 120 sec HS hold)
50 KBS - (70/55/35)
30 GHD sit ups
20 wall walk
50 row cals
100 double unders
200 m run

**Mary
Against a 4-minute running clock, perform the following for max reps:
Row for Calories

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

12/26 WOD

Take 10 min to build to tough Squat Clean
Take 10 min to find 3RM OHS

then;

7 sets @ 100%:
3 tough hang power clean (pick a difficult wt)
6 burpees AFAP
15 sec Sprint on Rower (for distance)
Rest to recovery

If you want to start doing 2-a-days (to prep for the Open), log onto the CF main site, and do that WOD. I would suggest doing that one second because it will effect your Sq Cln, and OHS numbers to do it first. Rest 4-6 between this WOD and your second one.
**Mary
Five sets of:
Deadlift x 6
Rest 30 seconds
Kettlebell Swings x 15 reps
Rest 30 seconds
Hand-Release Push-Up x 15
Rest 30 seconds
Push Press x 8
Rest 30 seconds
and then,
Five sets of:
20 Cal Sprint Row
10 Burpees
Rest 60 seconds

12/24 WOD
One of our guys got engaged yesterday...congrats Slater!! You guys are an awesome couple---Mary and I wish you the very best.
Today, we are going kind of "independent"...choose some stuff you need to work on, and work on it. Get serious with it. Lift the most you can, or work on form. As we move into the CF Open (Feb 22)---we need to get serious about form. Slater talked to (and worked out with) the Hendels a couple of days ago, and Andy talked to him about effeciency. I dont harp on being efficient, because with good form comes efficiency. Those that worked out at the old warehouse know that I am a form nazi. Take these next 2 months and work on form.
I will probably be in town (Kville, NC) for the War of the WODs. I am coming in on Friday---so, if the guys going to get CF certs arent gone yet---lets get together. I plan to do my WOD at CFK-ville on Friday night.

Have a Merry Christmas!

12/23 WOD
Front Squats 4 x 5rep (80% 1RM)

5 sets:
AMRAP Ring Dips
rest 20 sec
Box Jumps high (30"/24")
rest 20 sec
AMRAP Double Unders in 30 sec
rest 1 min

**Mary
Three sets of:
Bench Press x 8 rep
Rest 45 seconds
Romanian Deadlift x 6
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8
Rest 45 seconds;

and then,
4 sets
Row 500 Meters
Kettlebell Swings x 10 reps

12/22

WOD will be posted late afternoon due to A's work.
Thanks.

WOD 12/21

REST Day ~


M - 15:06
3RFT.
10 Cln (75)
15 pull ups
10 burpees
15 kbs (35)
200m row

WOD 12/20

A. was out of town yesterday and didn't have a chance to post a regular WOD for today.

Work on your weaknesses; HSPU, Pistols, Double-Unders (2 solid minutes of work), Muscle-Ups (Slater weighted Muscle-Ups)

Also - Find your new 1RM: Clean, Push Press, Snatch, and 500m row.

12/19 WOD

3 sets
10 TnG squat clean unbroken tough
15 pull ups
10 burpees
15 KBS - 70/55/35 Russian Swing
Run 400 m
*Rest to recovery between sets. Time each seperately. Do all unbroken if possible.

then;
3 sets
1k row
*Fully recover between rows

*Mary

Three sets of:
Split Squat x 8 reps each leg
Rest 30 seconds
Push-Ups x 15
Rest 30 seconds
Wall Walk x 8 reps
rest 30 seconds;

then,

3 rounds for time of:
Thrusters x 15 reps
Run 400 Meters

*Thursters should be at a weight you can easily get through for 2 rounds. Squat weight is up to the athletes--but make it a little difficult.

12/17 WOD

150 Wall Ball for time.

12/15 WOD
Run 5K

12/13 WOD

A. Split Jerk (from rack position) - 1.1.1.1 x 4; rest 3 min between sets (go heavy, 155# min)
B. Push Jerk tough x 7 x 3 sets; rest 1 min
C. KBS heavy x 20 x 3; rest 1 min
D. AMRAP DU's in 10 min

For the split jerk: do 1 heavy split jerk, bring the bar back to rack position---then place the bar back on the squat rack. In other words, dont do all (1.1.1.1) as back to back reps. This weight should be heavy enough to warrant rest between each single.

**Mary
Five sets of:
Strict Shoulder Press x 8 reps (wt TBD)
Rest 45 seconds
Russian Step-Ups x 10 reps each leg (wt TBD)
Rest 45 seconds
Side Plank x 30 seconds each side
Rest 45 seconds

12/12 WOD

100 TGU---not for time (50 each; switch as much as needed)
choose your weight wisely---dont switch during the WOD.


**Mary
 
20min AMRAP
10 Wall Ball
15 Hand-Release Push-Ups
20 Kettlebell Swings

12/9

WOD ~

In five minutes, complete a 600 meter run and as many double-unders as possible.
Rest three minutes and repeat for a total of five cycles.
Post number of double-unders completed each round.

12/8 WOD

for time:
30 unbroken pull ups
Run 400 m
25 unbroken pull ups
Run 400 m
20 unbroken pull ups
Run 400 m
15 unbroken pull ups

Log any breaks in pull ups as well as time to complete. We want to go unbroken if at all possible.

**Mary
Three sets of:
Back Squat x 8-10 reps
Rest 30 seconds
Pwr Cleans x 8-10 reps
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes;

and then,
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpees
5 Wall Ball
100 Meter Run

12/6 WOD

DL - build to a tough single - 1RM style
WTd Ring Dips - 2-3 x 3rd; rest 3 min (go up in wt each round)

rest as needed

for time:
15 HSPU
15 Push Press (115/95/65)
10 box jumps - 24/20"
Row 1K
10 HSPU
10 Push Press
20 box jumps - 24/20"
Row 1K
5 HSPU
5 Push Press
30 box jumps - 24/20"

**Mary
Complete as many rounds and reps as possible in 8 minutes of:
Row 250 Meters
10 Push Press (55)
10 Front Squat (75)

Rest 8 minutes;
and then,

Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges
15 Hand-Release Push-Ups
10 Pull-Ups

Rest 8 minutes;
and then,

Complete as many rounds and reps as possible in 8 minutes of:
20 Box Jumps (24″)
15 Toes to Bar
5 Ring Dips

12/5 WOD

A. 20 leg less rope climbs for time (14')
(leg less up and down)
B. GHD sit ups - 15 x 5; rest 1 min

OR

as many rounds in 15 minutes:
3 power snatch - 135/95/65
6 OHS - 135/95/65
9 CTB pull ups

**Mary:

Three sets of:
Straight Leg Deadlift x 6-8 rep (65#)
Rest 45 seconds
Push-Ups x 10-15 reps
Rest 45 seconds
Reverse Lunges with (1) 15#KB x 20 rep
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds;
and then,
Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dbl Unders
30 seconds of Rest

Mary will be getting different programming for a while...she will begin running races in 2 months---so, she needs to prep for that.

12/1 WOD
3 sets
Heavy Ground to OH x 5 reps (specify how you went G2OH in comments--clean/jerk, snatch, etc)
then;
Handstand pushups x 7 reps
then;

A. hang power snatch - 3 x 3; rest 90 sec between sets
B. handstand walk - 20 ft (total); rest 90 sec x 3
C. Run 400 m; rest 90 sec x 2

11/29 WOD

3 sets
Bench x 5 95%
rest 60 sec

then;
3 sets
Wall Walk
rest 60 sec

then;
1. Power Clean x 1/Overhead x 1; rest 1 min x 3 - use yesterdays weight
2. Row Sprints: 20 sec @ max effort; rest 2:00 x 4
3. 5 burpees AFAP - jump as high as possible at the top; rest 30 sec x 5
4. AMRAP DU's in 20 sec; rest 40 sec x 3
 
Dont get tired of rows, burpees, or dbl unders...these are big items in competition--thats why they are getting pounded into rotation for the time being...

11/28 WOD

5 sets
Deadlift x 3 90% 1RM
then;
Clean and Jerk - build to a tough single in a few sets; NOT a 1RM


then;

Row Sprints:
25 sec @ max effort
rest 1:00 x 2
(rest 5 min)
25 sec @ max effort
rest 1:00 x 2

11/26 WOD

Happy Birthday to me...now, get to work!!

Overhead Squat 3x3
rest 60 sec between sets

Muscle up attempts 3x3
rest 60 sec between sets

then;

3 rounds for time:
30 double unders
10 front squat - 155#/100#
10 burpees
 
On the OHS, go heavy enough to be VERY uncomfortable. If you have to dump the bar in rounds 2 or 3----you are using the right weight!!
For the MU attempts; if you already have muscle ups---put on a vest. The weight in the vest should be around 10 or so pounds.

11/23 WOD

Take 2 days off...Mary and I are going to hit yesterdays WOD today (we're a day behind from celebrating our wedding anniversary)...Be back Friday---ready to hit it up again...

I havent heard from Ian in a while....we hope your back is doing better!! Cant wait to have you back with us!

11/22

3 Sets.
Squat Snatch x 3 reps (heavy)

Then;

3 Sets.
10 Burpees
20 One Arm KBS - only go to eye level, not overhead (10/arm)
30 Cal Row

Rest until nearly recovered.  Time sets separately.

11/21 WOD

Row 2k for time.

11/19 WOD...

Do yesterday's WOD...we took yesterday of...

11/18 WOD

Power Clean - build to a tough single in a few sets

then;

3 sets:
3 tough hang power clean
30 sec DU's
 
Move immediately from the hang pwr clean to the DU. Post weight for pwr clean, and number of DU's per set. Work on form and technique in sets 2 & 3---if you blast the DU's (like you should be), your form and technique will go to shit.

11/17 WOD

No strength portion today...do a quick warm up (DU's, row, etc)---stretch, and GO!!!!!!!!!!!!!

21,18,15,12,9 rep rounds for time:
Toes to Bar
Thrusters - 95#/65#

11/15 WOD
1. Snatch - 5 sets of 2 - tough but solid; rest as needed
2. Front Squat - 3 x 3 @ 90% 1RM; rest 2 min
3. 15 chin ups COVP; rest 1 min x 4

Rest until recovered
then;

4 sets:
400m run
rest 5 min between runs

11/14 WOD
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg
Rest 60 seconds

then;

5 sets @ 90-95%:
5 muscle ups
5 HSPU
10 KBS - (70/55/35)
10 box jumps - (30/24)
15 double unders
15 row cals
rest about 3 min b/t set

then;
1 set all out:
10 burpees AFAP
25 double unders
10 burpees AFAP
25 row cals
 
**Time each set of the 5 set WOD seperately. Your 1 set sprint should leave nothing in the tank!!

11/12 WOD
Testing make up day...

20min AMRAP
20 Thrusters (135/95)
20 Pull ups
20 Burpees

11/11 WOD
OFF!! Do a light to medium WOD tomorrow---the test on Sunday...

11/10 WOD
Bench Press - BWT AMRAP; if you can't do BWT do 50% BWT
rest 20 sec
AMRAP COVP chin ups; rest until recovered x 5 sets

rest until normal heart rate

Run 800 m time trial

rest until recovered

for time:
25 squat clean - 95#/65#
20 Push Press - 95#/65#
15 muscle ups
20 Push Press - 95#/65#
25 squat clean - 95#/65#
 
*COVP--chin over vertical plane. In other words, put your chin OVER the bar in every pull up
*If you cant do MU's, do jumping MU's. Rings must be at head height.

11/8 WOD
3 sets:
HSPU x 8
Strict P/U x 10...if 10 strict p/u are easy---throw on a vest or weight belt. Record B/W or weighted.
rest 60 sec

then;

5 sets:
5 squat snatch TnG heavy
5 power clean TnG same weight
10 explosive burpee broad jumps
rest walk 2 min b/t sets - record distance per set of BBJ's

rest 15 min
then;
Airdyne
40 sec @ maximal effort
Rest until normal heart beat x 8
(sub row for Airdyne----record cals of each set)

11/7 WOD
4 set:
Front Squat x 3-5reps (90% 1RM)
rest 60 sec
GHD sit up x 15

then;

for time:
30 ring dips
Run 1600 m
30 ring dips
Run 800 m
30 ring dips
Run 400 m

11/5 WOD

Dead lift, 4 sets x 4-6; rest 3 min (80% 1RM)
then;
Strict Press, 3 sets x 7-9; rest 60 sec (50% 1RM)
then;
Single arm KB russian swing - 3 sets x 15 - each arm; rest 1 min between sets (70/55/35)
then;
AMRAP Double Unders in 30 sec; rest 30 sec x 5

11/4 WOD
4 sets
Bench Press x 4-6 (85% 1RM)

then;

5-7 set @ 100% each set:
3 TnG Power Clean heavy (work on FORM and explosiveness!! NOT speed)
10 burpees (as fast as possible)
Airdyne 15 sec (sub for Airdyne = Row---as fast as possible)
rest 3 min between sets
 
I need the Pwr Cleans to be a heavy almost uncomfortable weight. These 5-7 sets arent for time, only certain parts are---but, still do them together like a timed WOD.
The reason I say 5-7 sets is because, if you are lifting the right weight, and pushing your pace for the other parts---you will have trouble doing anything past 5 sets.
The only thing I need posted for this are the weight you did for the Cleans, and the Calories per round for the Airdyne (or row).

**NOTE....
I meant to post the 11/2 WOD this morning (via auto post)---but my blogspot skills arent the best. Anywho...Todays workout is optional. I posted it on Wed (a rest day) because I wasnt sure who did what on Monday---with it being Halloween. This WOD will roll over until tomorrow, and we will be back on a regular schedule on Friday...

11/2 WOD
5 sets
OHS x 6-8 reps (min 75/55)
Weighted Ring Dip x 4-6

then;

for total time:
21 Squat Snatch
21 R pistols
21 L pistols
10 HSPU
rest 90 sec
15 Squat Snatch
15 R pistols
15 L pistols
10 HSPU
rest 90 sec
9 Squat Snatch
9 R pistols
9 L pistols
10 HSPU

11/1 WOD

4 sets:
Front Squat x 4-6 reps (90% 1RM)
rest 60sec
Toes to bar (as many reps as possible, unbroken)

then;

Record Row Times:
30 push ups
Row 400 m
rest 4 min
25 push ups
Row 400 m
rest 4 min
20 push ups
Row 400 m
rest 4 min
15 push ups
Row 400 m
 
Stamina is going to be huge in this upcoming competition---as well as the date Brent, Slater, and Shannon have at the end of Nov. I need 95% effort on ALL of these rows to help build it up...

10/31 WOD
Happy Halloween.

If any of you will be in the gym tonight, work on HSPU for 15 min, and Rope Climbs for 15 min...be ready to hit it hard tomorrow.

10/30 WOD

Rest Day

I believe Slater has a website where he sells vitamins---we should be getting the details later today, and we will post it with our other links.

10/29 WOD

3200m run (aka 2miles)...

Go ahead and try to time this one. Post your time, if you can.

10/28 WOD

100% effort for time:
20 power snatch - 95#/65#
25 CTB pull ups
30 cal row

rest until recovered, then;

100% effort for time:
25 KBS - 70# (S,S,I,Ax)/ 55#/ 35#
20 burpees
100 Dbl Unders

rest until recovered, then;

100% effort for time:
21 thrusters - 95#/65#
21 box jumps - 24/20"

You are going to want to time each WOD seperately.
Not all comp WOD's will be a timed multi round, or long AMRAPs. This will give you a taste of 3 single round short sprint WOD's. Try to recover to 100% (but, no longer than 12 min between each). Blast through these. Slater, Shannon, Ian, and Ax---if you guys do this, you should be to the point of completing every single rep of every single round unbroken (except for the normal hang up on the DU's). This WOD was built specifically for you guys---speed and pacing is the key here....
ALSO, there is NO strength portion for a reason...if you do one, please do it at least 4-5 hours before...The idea behind some of these is to let you see where you are coming into a WOD super fresh...

10/27 WOD

In 5 min:
AMRAP Ground to Overhead
choose from 115-165 lb for males
choose from 65-115 lb for females
 
then;
 
3rds for time
500m row
400m run
 
Between the AMRAP and the WOD rest until you feel 100%. There is no strength portion---I want you to do this AMRAP fresh. In other words: warm up, stretch, and start the clock!!
 
Going forward, these WOD's will change pretty decently from day to day---but, I have been working on some programming for the upcoming Jan 21 competition. Some will be super boring, some movements may seem repetitive but studying CF's movements and some past competition WOD lists--I am basing the upcoming months on that. Bear with me and do each WOD at 100% (unless otherwise stated). Not all of the WOD's will be super long either---so, if you need to do something extra, do a WOD, not a strength routine.

10/25 WOD

4 sets
Bench Press x 8-10 reps (this is meant to be something that gets tough late in round 3 into round 4...rounds 1&2 should be easy---choose your weight wisely, dont be afraid to go UP!!)
rest 60 sec
Hand Stand Push up x 5-7 rep
rest 60 sec

then;

AMRAP 15min

3 muscle up (or 6 STRICT pull ups, and 6 ring dips)
6 OHS {135# (Sl, Sh, Ian, Ax)/ 95#M / 65#W}
200m run

Post number of actual MU's done during this WOD.

10/24 WOD:

5 sets
Back Squat x 5-7 reps (90% 1RM front squat wt)
then;
10 Turkish Getup (5 each side---go as heavy as possible)
then;
for time:
50 box jumps - 30/24"
Row 400 m
50 KBS - 70#(Shannon, Slater, Ian, Alex)/53#M/35#W
Row 400 m
50 Double Unders

10?23 WOD

Rest Day...

Had a great day with the family yesterday at our neighborhood fall festival...Found some potential CF'ers in the crowd...This may end up being Kernersville all over again!

10/22 WOD

Time to do a little work...

15 TnG squat clean - 115#/80#
45 sec row @ 90-95%
rest 5 min b/t sets x 5

rest 30 min

Run 1 mile

10/20 WOD

5 sets
Overhead Press (80% 1RM) x 5
rest 60 sec
Straight Leg Deadlift (find tough, but comfortable wt) x 8-10
rest 60
then;
As many rounds in 10 min:
5 clean and jerk  (95/65)
5 burpee jumping pull ups
20 double unders
 
For straight leg DL, stand on one set of 35 or 45lb bumpers to get full ROM. Set up like a regular DL, just dont bend at the knees at any point during this lift. Also, dumping your bar during this lift is NOT an option...Actually, I would prefer you to control the weight on ALL strength portions of these workouts.

10/19 WOD:
Run 400m (full blast---100% effort)
rest until you feel fully recovered
then;
A. Snatch - build to a 1RM (full squat snatch)
B. Clean and Jerk - build to a 1RM (full squat clean/any jerk you want)
then;
For time:
Row 250 m
25 burpee
Row 250 m
25 burpees
Row 250 m
 
On the lifting portion---warm up with some technique work on each lift before you begin to lift heavy. In addition to posting the 1RM weight, go ahead and post the weight you failed (for each lift) as well as the number of attempts you made at the weight you failed.
On the WOD portion---the jump part of the burpee should be a minimum of 12".

10/18 WOD:
Rest Day

Shannon, Slater, Ian, (and Alex if you do one of these WODs)...Do me a favor...once you complete a WOD---leave me some feedback (hard, easy, too long, too short). Everyone's work capacity has increased nicely...I need to adjust some of the workouts, I'd like you guys to be working out in the 13-15 min range...also, are you guys doing 2-a-days?? If so, let me know what the other workout was---that way you wont beat yourselves up too bad...Pick a time between tomorrow and Saturday---you guys need to do that capacity test!!

10/18 WOD:

Five sets of:
Bench Press x 5 reps @ 20X1 (80% 1RM)
Strict Pull Up (max rep---to failure on every set)
Rest 60 sec
then,
Five rounds for time of:
Ring Push-Ups x 10 reps (if you have access to a weight vest--use it)
Knees to Elbows x 15 reps
then,
Hold the following positions for 45-60 seconds each, with no rest between positions
Front Leaning Rest (Plank from Hands)
Side Plank (right)
Side Plank (left)
Plank from Elbows

I am working on a project (at work)--so I wont be able to WOD until Wednesday...I will catch up by weeks end though!!

Good job yesterday!

10/17 WOD:

Five sets of:
Deadlift x 6-8 reps @ 21X1 (80% 1RM)
Rest no more than a minute
Double-Unders x Max Reps in 45 seconds
Rest about a minute or two
and then,
Five rounds for time of:
225/155 lb. Deadlift x 5 reps
Run 200 Meters
 
For the first part of this WOD I need you to do the DL, rest 60, then DU; DL, rest, DU (for 5 sets). For your DU's I need you to attempt these at 100% effort EVERY set. That 1-2 minute rest between these sets should be an actual recovery period from the DU's. There should be no less than 45 DU's per set---hopefully that number is over 60!!

10/16 WOD:

Get some rest!! I know I will...

10/15 WOD:
Testing, Testing, 1, 2, 3...

20-Minute Work Capacity Test

As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees
 
DO NOT SCALE THIS TEST!!!
 
A male CF games athlete did 6 rounds. A female CF games athlete did 4rd+17 thrusters.
For the average CF male--anything over 3 is good, anything over 4 would be considered very impressive...
For the avg CF female--anything over 2 is awesome, anything over 3 is very impressive...
How do us mortals stack up??? Post your results...

10/14 WOD:

Technique Day
Spend 15-20 minutes working on the Olympic Lifts, ex. Snatch for 10 minutes, C&J for 10 minutes.

Then, spend 15-20 minutes completing 3-5 sets of 3-5 different gymnastics movements: pistols, handstand holds/walks, toe-to-bar, ring work, l-sits, kipping pull-ups, etc.

Optional Conditioning
Three sets of:
500m Row
Rest 90 sec
or
Three sets of:
400m Run
Rest 90 sec

This is a good day to NOT do a crushing WOD---we will be doing testing tomorrow morning...Be ready for that shit---its gonna be tough. I was given a good capacity test for us to do---and there is a way to measure yourself against upper teir CF athletes...
Go ahead and post what you did today, if you want---if not, its not that big a deal.

10/13 WOD:

Four sets of:
Front Squat x 4-6 reps @ 30X1 (hold the bar in rack position, use about 80-85% 1RM)
Rest 60 seconds between sets
Trap 3 Raise x 8-10 reps each arm @ 2110 (use a weight that you can get 10 reps in round 1).
Rest 60 seconds between sets
and then,
Complete as many rounds and reps as possible in 10 minutes of:
Walking Lunge x 20 steps (bodyweight)
Toes-to-Bar x 10 reps
Renegade Rows x 5 reps (each arm---try it holding the "bell" portion of a kettlebell, instead of a dumbbell)

10/12 WOD:

WEDNESDAY!! REST DAY!!

10/11 WOD

Six sets of:
Push Press + Push Jerk (one of each, go HEAVY)
and then,
Three rounds for time of:
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps (95/65)
Burpees x 12 reps

If you are a stonger athlete (Slater/Shannon/Ian)---use between 135-155 for your ground to overhead...

We did a WOD over the weekend, but I forgot what it was...I have been nursing my achilles, so we have been off our routine a bit. Unfortunately, I have dragged Mary down with me---but, we are going full steam with the postings starting today (per Shannon and Slaters request).
There is an event in G-boro in Janurary---that I would like to see Shannon and Slater (at a minimum) compete in...Alex, of course, will be repping CFG--so, he'll already be there. I think Mary and I may make the trip up to see this one...

10/6 WOD:

We just did:

4sets
OHS 8-10 reps
Strict Pull up (max)
then;
3 rd for time
15 pull up
25 wall ball
60 dbl under

Aaron- 13:46
Mary- 15:36

Aaron OHS-75# (should have done 95#, 75# felt light today)
Mary OHS- 45# (attempted 65#, wasnt feeling it today)

Thanks for getting back up with us...we will continue to post. We are, however, going to do it alittle differently. We are going to post the WOD that we do on a specific day---along with our times, thoughts on the WOD, etc. Then, you can do it, know what to expect, and make adjustments how you see fit. Example: we will post our Monday WOD (and results) on Monday night, after we have done it. You can do it on Tuesday---there will be a day of lag, basically. Follow as your schedule allows. This will be much easier for us.....So, lets get this (re)started!!

10/3 WOD:
Single jump, jump rope---as fast as possible (warm up)
Max strict Pullups (cold)---(warm up)
then,
1min AMRAP ground to overhead (135/95)
then,
Run 1 mile (casual pace)

(1 min AMRAP)
A: 8reps
M: 2reps


Mary felt the weight was heavy for her. Our diets have been off for the past couple weeks---moving makes things hard. I felt the weight we comfortable for the first 30 or so seconds. The last few reps sucked---I blew my wod early. We threw the run in because we dont do a lot of "over 400m" runs.

Are there any athletes still following the programming on this blog (besides Mary and myself)? If so, let me know (either with an attached comment, or a text/FB msg) and I will continue to post. If not, you all have my and Mary's FB/phone/email info---feel free to contact us with any questions....Again, if anyone is still following the blog (for whatever reason), let me know, and I will continue to post----otherwise, good luck to you all. We will let you know when we are coming to town, and we will definitely get a WOD in with you!!

10/31 WOD
Happy Halloween

If anyone will be at the gym, work 15 minutes on HSPU, and work 15 min on Rope Climbs...Be ready to hit it hard tomorrow.

9/30 WOD:

Five sets of:
Deadlift x 1-3 reps @ 21X1----GO HEAVY!!
Rest 20 seconds
Box Jumps x 10-15 reps @ 10X0
Rest 20 seconds
Ring Rows x 10-12 reps @ 2111
Rest 20 seconds
Knee to Elbow x 10 reps
Rest 3 minutes
 
Your set will look like this: DL/r20/BJ/r20/RR/r20/K2E/r3min...thats one set, do this 5 times.

9/29 WOD:

Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
then,
Accumulate 90sec of L-sit on rings (do with bent knees for sub)
 
then,
5 sets
for reps:
30 sec thrusters - 95#/65#
30 sec rest
30 sec burpees
30 sec rest
30 sec Double Unders
1 min rest (then begin again)

9/28 WOD~

It's supposed to be REST DAY....but since we skipped Monday we'll be rowing a 2500 and working on our GOATS!!!!

9/27 WOD:

Four sets of:
Strict Shoulder Press x 1 + Push Press x 3 reps (use the weight you use as 80% 1RM overhead press)
Rest 3 min
Strict Toes-to-Bar x 8-10 reps
Rest 3 min;
and then,
Complete as many rounds as possible in 8 minutes of:
55/35 lb Kettlebell Swings x 15 reps
Hand-Release Push-Ups x 10 reps
 
No workout yesterday....Mary was hung over...fun in the ATL!!!

9/23 WOD:

Five sets of:
Bench Press x 3 reps @ 20X1 (90% 1RM)
Rest 20 seconds
Unbroken Kettlebell Swings (20 rep max -- 55/35)---do no more than 20 per round. MUST be unbroken, with no rest.
Rest 3 minutes;
and then,
Four sets of 3-minute “Mary” sprints:
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

9/22 WOD ~

5 x 3 Shoulder Press (90% 1RM) @ 20x1

Rest 90 seconds

Strict Pull-ups x 6-8 reps @ 21x0

Rest 90 seconds

3RFT~
95/65# Push Press x 10
Wall Balls x 20
Anchored Sit-ups x 30

9/20 WOD ~

5 x 3 reps - Front Squats (either add 10lb to last week, or do 90% of 1RM -- which ever weight you know @ 21x1

Then,

Running Clock Pull-ups - 1 minute-1 pull-up
                                       2 minutes - 2 pull-ups
                                       etc.
Until you can no longer complete the entire number of p/u's in one minute.

REST 1 MINUTE ~

Running Clock Air Squats - 40 Squats on the minute, every minute until you can't complete the full 40. (Max 6 minutes) - If you can't complete 40 squats the first minute you're done.

REST 3 MINUTES ~

Pistol, Muscle-UP, or HSPU practice.  Your choice.  Be as strict as possible, it's only practice!

9/19 WOD~

5x3 OH Press @ 90% 1RM

Then;

Cleans and Jerk, build to max (full squat clean)

Snatch, build to max (full squat snatch)

Then;

Row Sprints, 300m x 5 sets, rest 5 min between sets.

** Unless you've been practicing Oly lifts a lot lately, don't expect your max weight for the (full squat) C&J or the Snatch to be as high as with a power C&J or Snatch yet.

9/16 WOD:

Do last nights WOD...we had some stuff to get done around the house, and ended up doing a few muscle ups and some Oly lifts. If you did Thursdays WOD---use today to work on things that are giving you trouble. 30-minutes of solid "goat" practice should be good.

9/15 WOD ~

5x3 DL @ 90% 1RM

Part I.
20 Pwr Snatch (95/65)
25 Pull ups
30 Cal Row

Rest until 100%

Part II.
25 KBS (55/35)
20 Burpees
400m Run

Rest until 100%

Part III.
21 Thrusters (95/65)
21 Box Jumps (30/24)
Run 400m

Time Each Separately!!!

9/14....our favorite day...REST DAY!!!

9/13 WOD:

5x5 Bench Press @ 80% 1RM; 21X1

then;

4 rds for time:
10 push press (95/65)
40 double unders
15 knee to elbow

then;

Row (1) 500m sprint. Go hard on this 500m.

Do not row until the 4 round set is complete.

9/12 WOD~

* We are starting a basic version of the 5/3/1 strength program.  I am looking for some strength gains in the next couple of months, and this will get us there quickly.

5x5 - Front Squat @ 80% 1RM, 21x0
1 minute rest between sets

5RFT:
5 Pistols (each leg) 10 total
5 Strict Pull ups (only acceptable alt is jumping pull ups - NO KIPS!)
15 Box Jumps (24/30)

Pull ups are standard overhand grip.

9/11

REST DAY :-)

9/10 WOD~

In 15 minutes build up to a heavy DL (3RM)

then,

FOR TIME:

DL x 15 (using 75% of today's 3RM * DON'T 1/2 ass your weight)
Hand Release Push Ups x 30
Run 800 meters
DL x 10
HR Push-ups x 20
Run 400m
DL x 5
HR Push-ups x 10
Run 200m

POST Time and Weigh to comments!

9/9 WOD~

3 Sets:
Bulgarian Split Squats x 8-12 reps (as usual go up in weight for every set)
rest 30 sec.
60 sec HS hold

Rest 3 Minutes ~

"Annie"
50-40-30-20-10
DU's
Anchored Sit-ups

Post times/weight to comments!

9/8

WOD~

FOR TIME:

25 HSPU *if you sub reg push-ups do 50, or 25 wall walks.
50 Pull-ups
75 Wall ball shots (20, 14)
100 KBS (55/35)

Must be completed in order, finish all exercises before moving to the next.

9/7 WOD~

REST DAY! We'll be regularly posting again starting tomorrow :-)

8/30

Hey guys! We have no internet right now, and I can't post from my phone (I'm at Starbucks) -

We will start posting again Tuesday after Labor day weekend!

Have a fabulous, safe weekend everyone!

8/26 WOD ~

Last WOD with you guys tonight!
I just want ya'll to know I love each of you sooooo much, ya'll are completely awesome! And I'm glad you've come into my life :-)

31 HEROES

AMRAP 31 minutes

8 Thrusters (155/105)
6 Rope climbs (15ft ascent)
11 box jumps (30/24)

Partner 1 will perform the work listed above.
Partner 2 will run 400m with a sandbag (45/25)
Once P2 returns from the run, P1 will grab the sandbag and begin their 400m run.
P2 picks up where P1 left off.

8/25 WOD~


Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-10 seconds between singles)
Rest 3-4 minutes;
and then,
Three rounds for time of:
600 Meter Run
30 Kettlebell Swings (24/16 kg)

8/23 WOD ~

Helen.

400m Run
21 KBS (55/35)
12 Pull ups

3RFT

Cash in - 50 DU's
Buy out - 30 GHD

8/22 WOD~

Take 15 minutes to build to a heavy jerk or snatch balance. Work on your weakness.

4 RFT~

10 T2B
20 HR Push ups
30 DU's
400m Run

8/19 WOD~

Four sets of:
Walking Lunges with DBs (55/35 lbs.) x 20 steps @ 20X0
Rest exactly 60 seconds between sets;
and then,
In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 15 minutes of:
10 Wall Ball Shots
20-Yard Bear Crawl

8/18 WOD~

Reg WOD ~

7 Rounds of:

Every 4 minutes complete AFAP

400m Run

12 Toes to Bar

Comp WOD ~

In teams of 2, complete the following relay - 1 person always working:

1000m Row
800m Run
750m Row
600m Run
500m Row
400m Run
250m Row
200m Run

WOD 8/16


REG WOD~


 Lumberjack 20
20 Deadlift (165/115)
400m Run
20 KBS (55/35)
400m Run
20 OHS (65/45)
400m Run
20 Burpees
400m Run
20 C2B pullups
400m Run
20 Box Jumps (24/20)
400m Run
20 Cleans (95/65)
400m Run






COMP WOD~

Strength Testing
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Conditioning Test
Complete as many Burpees as possible in 3 minutes.

8/15 WOD:
**Comp WOD:
Warm up/Stretch in prep for a game speed WOD,
then,

Complete rounds of 25, 20, 15, 10 and 5 reps for time of:
Kettlebell Swings (55/35 lb)
Pull-Ups

Rest until you feel (as) fully recovered (as possible)

then,

Complete rounds of 25, 20, 15, 10 and 5 reps for time of:
Thruster (95/65 lbs.)
Hand-Release Push-Ups

**The rounds should be completed as such: 25 KBS, 25 P/U, 20 KBS, 20 P/U....5 KBS, 5 P/U.

**Ian--just as a heads up--we are in the process of moving to GA, so posting my times is going to be difficult for the next couple of weeks. I will keep posting WODs, but I wont have access to my equipment until the weekend of the 26th. I dont want you to think we have quit WOD'ing. 

**Reg WOD:

For time:

40 Steps Dumbbell walking lunges (20 steps each leg)

60 Box Jumps (24"/20")

800m Run

**I hope everyone will post their times... 

8/13 WOD:
We are getting some Oly lift coaching today at 1pm. Do a WOD on your own today...be at the warehouse at 1.

8/12 WOD:
**Comp WOD:
Take 15 minutes to work on Snatch technique, then
take 10 minutes to work on Clean & Jerk technique;
and then,
Three rounds for time of:
115/75 lb. Hang Squat Snatch x 10 reps (Katy sub OHS @75lb)
24″/20″ Box Jumps x 20 reps
Run 400 Meters

**Reg WOD:
Work up to heavy Deadlift,
then,
25 Deadlifts (75-80% of heavy DL---work on form, NOT speed!!!)
50 Pull Ups
25 Deadlifts

**This will be our last night (physically) coaching at PG, we will continue to run this blog (posting WOD's, etc) and answer any questions you post on it. Thanks for helping us bring our little vision to life!!!

8/11 WOD:
**Comp WOD:
Five sets of:
Weighted Strict Pull-Up x 2 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds;
and then,
Five sets for time of:
10 Pull-Ups
10 Push Press
30 Double-Unders
**Front-Leaning Rest (aka Push up postition) on rings, will be performed by dropping the rings and using plyo boxes for extra height. Dont worry, we will use the mats as crash pads if need be.

**Reg WOD:
Work up to tough 2-rep DB strict press--close to 1RM,
rest 60 sec between attempts
then,
5 rounds
Run 400m
10 Wall Balls (20/14)
15 "Hand Release" Push Ups
25 Double unders
**On this DB press ladder, you can literally stand in front of the dumbell rack (and do your 2 reps) and move up in weight until you cant do any more. You guys are going to need to start recording your weight on these strength warm ups.

**Thanks so much to everyone that came out last night---it meant so much to Mary, Arianna, and me. We will treasure your thoughtful cards and gifts as we move on to Atlanta. Each of you hold a special place with us, and I hope we can all keep in touch---even if that means that Matt and Jen have to get a Facebook page!! I sincerely hope that you all will help Jamie see his vision through, like you helped us see ours.

**Reg athletes: You guys are the heart and soul of what I always wanted Proving Grounds to be. You guys have come in and accepted ANY challenge that I laid in front of you. I have seen you, as a group, grow physically and mentally----and I am so glad to be a part of that. Each of you have made huge progress---and with more hard work, you will continue to succeed. Keep up the GREAT work, and help put Jamie's new CF gym on the map!!

**Comp athletes: I dont even know what to say...you have helped me push our (collective) physical capacities to the edge, then came back for more. You have always given more than 110%, no matter how punishing the workout was. I want to thank you guys also for helping Mary and I make significant gains---both physically and mentally---that we werent reaching before. I will continue to post programming on this site, and I hope you can stick with it. Each of you has the potential to make a mark in the CF competition world---and I hope you will give it a shot!!

Thanks again everybody!!
Aaron

8/10...
As if you didnt know---today is a rest day...

**Dont forget...TONIGHT at the wing place in front of the warehouse, 7p---we are having wings and brews!!! We wanted to have a meal and a couple of laughs with our Proving Grounds crew before we leave...
As you know---the Comp WOD will still be posted daily, and ALL CrossFit Open 2012 athletes SHOULD BE POSTING THEIR TIME/WEIGHT ON THIS BLOG WHEN WE LEAVE!!! Mary and I will continue to post ours, and imagine Ian will follow suit.
Also, until Jamie requests otherwise, I will continue posting the daily Reg WOD too---I want to see some SOLID gains out of you Reg WOD athletes!! Your goal should be to complete ALL Reg WOD's that I post as prescribed. I will be posting prescription weights for Reg WOD going forward.
If you are not a competitor, and you cant do 90+% of the Reg WOD's as Rx---dont even ATTEMPT doing Comp WOD's. You arent doing yourself any favors by trying to run before you can walk. That being said, once you get to a point that you CAN do the Reg WOD's as Rx, you know the movements without being overly coached, and you have NO nagging or lasting injuries---first talk to Jamie and get his honest advice, then talk to Shannon, Slater, and Katy about joining them in their daily training.
Enjoy your day everybody...see you tonight!

8/9 WOD:

...sorry about the late post...
**Comp WOD:
Four sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Seated Sled Pull (hand-over-hand) x 1 Rope Length
Rest 90 seconds;
and then,
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees (YES, Burpees twice in a row!!)
200 Meter Run
10 Ring Dips
then, (if you still have gas in the tank)
Pistol Practice
or Muscle Up Practice
or Snatch Practice

**Reg WOD:
Built to tough 3RM Pwr Clean
then,
12 HSPU’s
2 Power Cleans
10 HSPU’s
4 Power Cleans
8 HSPU’s
6 Power Cleans
6 HSPU’s
8 Power Cleans
4 HSPU’s
10 Power Cleans
2 HSPU’s
12 Power Cleans

**There is ONE acceptable sub for HSPU---that is your only option. I will show you when you get here!! Make us proud in our last week of coaching!!!

8/8 WOD:
**Comp WOD:
Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible (any kind of P/U)
Rest 3-4 minutes (basically, until almost fully recovered);
and then,
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees
**For these Front Squats, only one athlete at a time---this rest interval is too short to rotate. You will do one set, load the bar, and being the next set.

**Reg WOD:
Built to 1RM STRICT press.
then,
AMRAP 12:
10 Toes to Bar (sub is Knee to Elbow)
20 Box Jumps (24, 20)
30 Walking Lunges (25lb/10lb Bumper)

8/6 WOD:
**Comp WOD:
Take 10-15 minutes to practice and/or build to a heavy-ish Squat Snatch;
and then,
Complete five rounds for time of:
115/75 lb. Overhead Squat x 10 reps
Pull-Ups x 15 reps (kip, strict, whatever)
400 Meter Run

**If you are not a Comp athlete---that will actually compete at next years Open, PLEASE do not attempt this WOD. This WOD will be performed Rx---and without proper lifting form/coaching, you WILL get hurt.

**Reg WOD:
Work to a tough Front Squat (you will use 90% of this weight in the WOD)
then,
3 Rounds For Time:
75 Dbl Unders
20 Push Ups
5 Front Squats

**Everybody, please post your times/weights to the comments section.

8/5 WOD:
**Comp WOD:
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm @ 2111
Rest 90 seconds;
and then,
For time:
Row 1000 Meters
100 Double-Unders
**Go ahead and push yourselves on these Back Squats today. I would like to actually see your 4th set be near a 1RM. PLEASE POST YOUR WEIGHTS/TIMES IN THE COMMENT SECTION!!!

**Reg WOD
Drill the Power Clean with Shannon
then,
In 20 Minutes Complete:
1 Pwr Clean
1 Strict Pull Up
2 Pwr Cleans
2 Strict Pull Up
3 Pwr Cleans
3 Strict Pull Up…
Continue to add 1 Pwr Clean and 1 Strict Pull Up each round for 20 Minutes
**There are no "rest periods" between rounds, just keep moving for all 20 minutes. These pull ups are going to be strict (YES, the HARDEST ONES!!)---try NOT to use the bands, or tires, or any other contraption until you ABSOLUTELY have to!!!

**Jamie is going to coach the Reg WOD tonight after Shannon runs through these Pwr Cleans. Next week, Jamie will be gradually taking over the Reg WOD classes. Mary and I will turn our attention more to the Comp athletes---as they will still be following our (Proving Grounds) Comp programming once we are gone. Also, as of next week, I will no longer be programming the WOD's for the Reg Athletes alone---Jamie and I will do this as a team. I will show him my thinking/methods for programming these particular WODs and he can use them as he wishes.

8/4 WOD:
**Comp WOD:
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs.)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Shoulder to Overhead (95/65 lbs.)
60 seconds of Rest
60 seconds of Burpees
120 seconds of rest;
and then,
Eight sets of:
20 seconds of Hollow Rocks
10 seconds of Rest
**Ian---type "Hollow Rocks exercise" into yahoo---you will find a video demo of this. If you have any questions about any of these Comp WODs, shoot me an email: a_evans89@yahoo.com
**The WB, PC, BJ, StoO, and Burpees will be done in succession as one set with the 60 sec rest periods in between--with 120 seconds rest between the entire set. This will be scored like FGB---each rep from each exercise counts as 1 point. We will total the points from each set seperately (ex: Aaron-121, 115, 100).

**Reg WOD:
We will go over Deadlifting for 10-15 minutes
then,
Work up to a tough Deadlift---near a 3RM
then,
4 Rounds For Time:
6 Deadlifts
12 Burpees
400m Run

**Everyone remember to hydrate BEFORE you come in, as well as during and after!!!

8/2 WOD:

**Comp WOD:

Five sets of:
Bench Press x 3-5 reps @ 20X1
Rest 2 minutes
Strict Chin-to-Bar Pull-Ups x Max Reps (go to failure EVERY set)
Rest 2 minutes;
and then,
Three rounds for time of:
Hand-Release Push-Ups x 25 (men)/15 (women)
Run 400 Meters
**I know we did max rep P/U on Saturday---those were kipping, mixed grip, one second drop (to re-grip) P/U's. These will be overhand grip, dead hang, strict P/U's with no drop allowed. I expect our rep numbers to be quite low on these. Also, this 3 round WOD is built for speed---go as fast as possible!

**Reg WOD:

10 Rounds For Time:
5 Thrusters (75,45)
10 Push ups
200 Meter Sprint
Rest One Minute Between Rounds
**Yes, there is running 2 days in a row. Only ONE Reg athlete showed up last night---and she has to work tonight. Have fun with this.

8/1 WOD:

**Comp WOD:
Take a few minutes to build to a heavy, but not 3-RM, Deadlift;
then,
Complete rounds of 15, 12, 9, 6 and 3 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups

**Reg WOD:
Take a few minutes and build to a tough Squat Clean
then,
For time,
10.9.8.7.6.5.4.3.2.1
Squat Cleans (using same weight that you built to)
+
200 Meter Run
This WOD is NOT a race. Use a tough weight---Reg WOD athletes need to make some solid gains!!

7/30 WOD:
**Comp WOD
Five sets of:
Back Squat x 3-5 reps
Rest 30 seconds
Pull-Ups x Max Reps
Rest 3 minutes;
and then,
3RFT:
30 Double-Unders
20 Walking Lunge Steps with DB (2x45/2x30)

**Reg WOD:
AMRAP 15:
25 Box Jumps (24, 20)
20 Kettlebell Swings
15 Toes to Bar
10 Burpees

7/29 WOD:
Everyone that was NOT at the gym last night---please try and make it tonight...we have news we need to share...Thanks!!

**Comp WOD:
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds;
and then,
Six sets for max reps of:
30 seconds of Push Press
30 seconds of Rest
30 seconds of Kettlebell Swings
30 seconds of Rest

**Reg WOD:
3 Rounds For Time:
400 Meter Run
30 Overhead Squats (very comfortable--but, difficult weight---this is ALOT of reps)
21 Pull Ups

7/28 WOD:
**Comp WOD:
Warm up: GOAT practice...whatever you suck at, do a few reps of...

Three sets of:
Deadlift x 6-8 reps @ 21X1 (80-85% of 1RM for last set)
Rest 90 seconds
Ring L-Sit Hold x 45-60 seconds (or Chair Sit if necessary)
Rest 90 seconds;
and then,
Three rounds for time of:
600 Meter Run
20 Box Jumps (30"/24")
20 Toes to Bar

I realize that some competitors hands are in bad shape---we will tape them up really good before this WOD. Competitors, please bring one roll of tape with you (the wide roll)---we will go through alot of tape tonight...

**Reg WOD:
Warm up: GOAT practice...whatever you suck at, do a few reps of...

Five Sets of:
Push Press x 2-3 reps
You will be coached on getting a solid P/P and we will work you up to (very) near a 1RM today.

” Annie “
50-40-30-20-10
Double Unders
Sit Ups
*DU's don't have to be consecutive...

7/26 WOD:

**Its Slaters B-day, and he wanted a team WOD....here's what he gets:
Inspired by the CF Regionals we will (slightly) change Team WOD 4...
For time:
125 Chin to bar pull-ups
125 Double-unders
125 Ground to Overhead (95/65lbs)
1600m Run

In teams of 2 (depending on who shows up). Teams will be comprised of a mix of Comp and Reg PG athletes. All Comp athletes will do Rx weight. Only one team member works at a time. No team member can do all of one exercise--the run MUST be split evenly (800m/team member).  We will start AT 6:30!!!


**Comp 2-a-day WOD:
HSPU Practice (attempt at least 5)
take 5 minutes to work to a TOUGH Pwr Clean (you will use this weight for the WOD)
then,
5 Rounds For Time:
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
10 Burpees

Rest 4-5 hrs between this and tonights WOD.

7/25 WOD:
**Comp WOD:

Testing Day!!!

For Max Reps:
4 Minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings (53/35 lb)
Rest 60 seconds
2 Minutes of Back Squat
(males = bodyweight/90% 1RM whichever you can do; females = .75 x BW)
Rest 60 seconds
1 Minute of Shoulder to Overhead (95/65 lbs.)
then;
Pistol practice
2x20 GHD sit ups

**Reg WOD:

Warm up: Pistol Practice...we are going to practice pistol squats a new way!!

4 Rounds For Time:
400 Meter Run
12 Pull Ups
40 Double Unders

7/23 WOD:

**Comp WOD:
1rd for time:
15 Handstand Push-Ups
30 Power Cleans (135/95 lbs.)
50 Pull-Ups
65 Box Jumps (24"/20")

Comp Athletes: You must go in that order. There will be no "splitting" of exercises into sets (by moving to another and coming back).

**Reg WOD:
5rd for time
400m Run
12 DB Thrusters

Reg Athletes: Unless you are EXTREMELY comfortable running in Vibrams, I would advise running in running shoes today!!

**Please hydrate this morning, and bring water with you!!!

Also, if you are on Facebook, please like our FB page "Triton Strength and Fitness Equipment"...Thanks!!

7/22 WOD:

**Comp WOD:
Four sets of:
OH Squat x 4-6 reps @ 30X0
Rest 60 seconds
Powell Raises x 8-10 reps each @ 2020
Rest 60 seconds;
and then,
In teams, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:
20-Yard Bear Crawl with Dumbbells
5 Man-Makers

**Reg WOD:
1. 10 min MU Practice:
Those with one or more MU: as many MU's as possible in 10 min
Those without an MU: sets of 3 unbroken pull up & 3 unbroken ring dips (in 10 min)...if you have a broken set---do not count that set, but complete the set. Rest as needed between your sets.
Everyone will have a chance to try a false grip---the most important part of learning MU's.

2. GHD Sit ups
3 x 20-30 reps, rest as needed between sets
Each GHD Situp will be FULL extention---no half GHD situps allowed...

3. Double under Test
3 rounds for max reps of:
2 minutes Double unders, 1 minute rest between rounds.

**Anyone NOT at PG on Thursday is MORE than welcome to warm up with Fran.....JAKE!!! BUT, all Frans done today WILL be Rx---I need a true gauge of progress...

7/21 WOD ~

Regular WOD ~

Cash In:  Hold Plank 2rds - 45-60 sec.

FRAN :-D
21-15-9
Thrusters (95/65)
Pull ups

Buy Out:  400m Run


Comp WOD ~

Warm-up with FRAN!
rest 5 minutes, then:

Every 8 minutes, for a total of 3 sets - AS FAST AS POSSIBLE
Row 500m
30 KBS
15 Pull ups / 5 MU's (if you can do a MU, that is what you will be doing!)

7/19 WOD~

HAPPY BIRTHDAY JAMIE!


** Reg WOD ~ Jamie's Bday WOD
- Cash In - 400m Run

3RFT
9 Wall Ball (20/14)
9 Pull ups
9 Push ups
9 Box Jumps (30/24)
9 DU's
9 Burpees
9 Cal. Row/Airdyne
9 Ring Dips
9 T2B

Cash Out - Sled Push (180/90)



** Comp WOD ~
4 Sets
F.Sqt x 4-6 @ 21x1
Rest 20 sec
Tall BJ x 4-6 reps
Rest 3 min

AMRAP 8
20 Alt Reverse Lunges
40 DU's

7/18 WOD:

**Comp WOD:
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 20 seconds
Dynamic Push-Up x 4-6 reps
Rest 3 minutes;

and then,
Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets

**Reg WOD:
Dead hang Pull up practice...2 rd max dead hang pull up...you CAN NOT use bands, tires, jumps, etc...these are STRICT dead hang. If you cant do 1, you may move YOUR BODY (kip, swing, kick, squirm, etc) in any way to get your chin over the bar---only body movement, from a dead hang.

5 Rounds For Time:
6 DB Snatches (use a moderately tough weight)
6 Pistols (6 each leg)----if you cant go all the way down, do your best. Go as far as possible.

7/16 WOD:
Warm-up: HSPU practice

5 rounds for time:
30 double unders
10 Ground to Overhead - 95/65
10 burpees

7/15 WOD:

Four sets of:
Russian Step-Up x 15 reps each leg
Rest 60 seconds
No-Money Drills x 12-15 reps
Rest 60 seconds;
and then,
Four sets of 3-minute sprints of:
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings (24/16 kg)

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds and reps completed.

**Reg WOD athletes will perform the second half of the WOD only (4 sets...)...they will warm up with 2 sets of 30 GHD situps---1-2 rest between sets.

**Comp WOD athletes that are not coming---please watch the russian step ups and no-money drill on you tube...log all weights/reps/etc in comments.

7/14 WOD:

**Comp WOD:
In 15-18 minutes, build to a heavy, but not 1-RM, Clean & Jerk
(this is a warm-up and skill practice session, not part of the testing);
and then,
“Minute to Win It”
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)

then,
1rd for time:
Run 800 Meters
30 Pull-Ups
30 Ring Rows
30 Wall Balls
Run 800 Meters

**Reg WOD:
Pistol Practice---6 per leg (using rings for support). DO NOT start the WOD until you have done this...we are doing this skill work for your benefit.

” Helen “
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53, 35)---use a heavy but comfortable KB weight.
12 Pull Ups

7/13 WOD:

REST DAY!!! ENJOY!!!

CF Open Competitors---We've been absent for the first part of the week...thats only going to make coming back that much harder!!!!

7/12 WOD:

**Comp WOD:
Shannon/Slater:
as close to noon as possible:
run 10min @ 70%
sprint row 1000m
run 5min @ 90%
(**I need distance/time/distance from you guys)

PART ONE
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
then,
PART TWO
"Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

**Reg WOD:
Pistol Practice:
6 pistol squats each leg, holding rings.
The goal is to go "ass to grass". Work on balance and depth.
then,
” Kelly “
5 Rounds For Time of:
400 Meter Run
30 Box Jumps (24″/18")
30 Wall Balls (20, 14)

7/11 WOD:
** Comp WOD:
Three sets of:
Back Squat x 6-8 reps @ 30X0
Rest 90 seconds
Bat Wings x 5 reps @ 1519
Rest 90 seconds;
(Bat Wing--Grab a pair of dumbbells and lie facedown on a bench. Pull the weights up toward your rib cage so that your thumbs are near your armpits. Squeeze your shoulder blades together for 5 seconds at the top of the lift, and then lower the weights back down.)

and then,
Three rounds for time of:
Run 400 Meters
30 Walking Lunges
15 Toes to Bar

**Reg WOD:
1 minute airdyne calorie test...sprint as fast as possible on the airdyne for 1 minute to see how many calories you can get---can you beat 45cals????
then,
” The Bear “
7 rds//5 "Bears" per round
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest Between Rounds as Needed

7/10 WOD: Rest Day...
Had a good Oly lift session yesterday at CF Downtown Winston Salem. Learned alot--cant wait to give you guys the insight of the things we learned.

7/9 WOD:
Depending on how many people show up this morning---we will have a "Team WOD"...

In teams of two, complete as many rounds as possible in 15 minutes of:


135/95 lb. Power Cleans x 3 reps (all PG competitors MUST do Rx weight)...
Push-Ups x 6 reps
24″/18″ Box Jumps x 9 reps

One person in each team cycles through the entire round (while the other rests), once that cycle is complete, the teammate starts the round, and the other rests.

then,
GOAT practice...whatever you suck at----we'll work on it...

We are on a tight time line this morning, so please be on time and ready to roll at 10a.

***If you have a Facebook acct....please find: Triton Strength and Fitness, then "like" it...that is the name of our new CF equipment company...We need 25 "likes" to be able to be come a legit page!!! Thanks...

**Comp WOD:
Five sets of:
Deadlift x 5 reps, set #5 should be AT your 3RM
Rest 3 minutes between sets
and then,
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups

**Reg WOD:
We havent done any "single round" type WOD's in a while....its gonna suck, but here ya go!!

1rd for time:
50x Walking lunge steps
20x Clean & jerk (comfortable weight---not heavy!!)
30x Ring dips
25x Wall-ball (20#/14#)
30x GHD sit-ups
30x KB swings (comfortable weight---not heavy)
75x Double-unders

***Schedule Change!!!***
Ask and you shall recieve!!! We have had the majority of the PG athletes ask to change the Reg WOD time from 7pm to 6pm----you want it, you got it!! 6pm it is!
Coach M says that all Reg WOD athletes should be ready to GO at 6:05pm---because her clock will start at that time.
Comp WOD athletes---you get NOTHING!!! Your punishment still begins at 6:30...
Thanks for your input everybody---your input is very important to us!!

7/7 WOD:
**Comp WOD--6:30pm:
Five sets of:

Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
Weighted Pull-Up x 3 reps @ 21X0
Rest 3 minutes;
and then,
Seven rounds for time of:
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps

**Reg WOD--7pm:
HSPU practice---during your warm-up/stretch, complete 5-8 HSPU. MUST be witnessed by Coach M to count...
then,
5 rd for time:

7x Push jerk (75#/45#)
7x Pull-ups
14x Box Jump (30"/24")

**Coach M, Shannon, Brent and I are going to a private Oly lifting clinic on Saturday morning at 11am. If this is something that you may be interested in doing with us, please let me know. All PG athletes are welcome to come along---and there will only be PG athletes there. The coaching will be done at CF Downtown WS, and the coach is a USAW coach/competitor.

7/6

Rest Day - enjoy and we'll see you Thursday :-)

7/5 WOD:
**Comp WOD:

Work Capacity Testing...
Complete as many rounds and reps as possible in 15 minutes of:

10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/14 lb. to 10′ target)
20 Kettlebell Swings (53/35 kg)

--Do this testing FRESH!!! Stretch, then test...do this at game speed!!!

then,
Oly lift practice...we will do a quick run through of some Oly lifts and work on technique.

**Reg WOD:
3 Rounds For Time of:

400 Meter Run
21 Burpees





 

7/4 WOD:

Run 400m
then,

50-40-30-20-10
Dbl Unders
Sit Ups
Everyone is doing the same WOD today...see you at 10am!!

7/3 WOD: REST DAY!!!
Its been a week of hard work for everyone...rest up!! Back at it tomorrow morning---opening early for the 4th of July...10am.

7/2 WOD:
**COMP WOD:

Four sets of:

Walking Lunges with DBs x 20-24 steps
(use the heaviest DBs you can handle)
Rest 90 seconds;
and then,
Four sets of:
Wall Climbs x 4-6 reps
Rest 30 seconds
L-Sit x 30-45 seconds (accumulated)--on rings or p/u bar
Rest 30 seconds
Weighted Ring Rows x 10-12 reps @ 2111
Rest 30 seconds

**Reg WOD:
On the Minute For 30 Minutes:

5 Pull Ups
10 Push Ups
15 Squats
...once you get to a point that you cannot complete these movements in under one minute, you will complete the movements at your pace (continually moving, of course)--with 20 sec rest between sets. This will continue until the 30 minutes is up.

7/1 WOD ~

We will be open July 4th, 10am WOD :-)

** Reg WOD ~

3RFT
500m Row
12 DL
21 BJ


** Comp WOD ~

5 Sets
Shoulder Press x 4-6 reps @ 20x1
  rest 60 seconds
Prone Plank x 60-90 seconds
  rest 60 seconds

AMRAP 5
10 Push Press (115, 75)
10 Burpees

**NOTE TO ALL PG ATHLETES**

Due to a swift gain in Proving Grounds athletes there are few changes that will be implemented...

1) Beginning July 5th the Regular WOD start time will change. We would still like all athletes to show up at their regular time (approx 6:30) to warm up, stretch, get mentally ready, practice the WOD movements, but at 7:00pm---THE CLOCK STARTS!! All WOD's will still be completed at or near 7:30.

2) The Comp WOD's listed in the daily workouts are intended for athletes competing in the CF Open. These WOD's are specifically built for competition---athletes with injuries or scaling problems should NOT do these WOD's. They will increase your chances of getting injured!!

3) To athletes doing the Comp WOD's: these WOD's will STILL be done AT 6:30---be ready to begin strength training AT 6:30!! Your training/Game WOD will be complete at about 7-7:15.

4) Also beginning the month of July---we are going to start charging a monthly fee...(I know, BOOOO!!!). Everyone that knows us, knows that we never wanted to charge anyone for working out with us. BUT, there is overhead associated with PG (as with anything)---and we now need help covering it. If you have donated equipment money in June---you do NOT owe money in July!!! The charges will be $35/mo (single) or $50/mo (couples). There is no rush to get payment on July 1st---we will be accepting payment all month long. Please make ALL payments to Mary---she will be dealing with the equipment suppliers for PG---she will be ordering gear for our gym through our newly created subsidiary 'Triton Strength and Fitness Equipment'.  If you cannot afford to pay (for whatever reason)---PLEASE let us know, we WILL work something out with you.

Thanks for working with us---things are happening so fast at PG, we need to get a little more organized...
I also want to say that Mary and I appreciate the effort you guys give to each workout---you guys are the reason we open the doors every night!!

Thanks again,
Aaron

6/30 WOD ~

**Reg WOD ~

400m Run ~ buy in

3RFT~

10 Strict Push Press

15 Burpees

400m Run ~ cash out

**Comp WOD ~

6 Sets

You have 3 Min/Set

200m Run

Max KBS (55,35)

Rest 2 min between sets

Followed by HSPU/MU practice!!!!

6/29:  REST DAY!!!

6/28 WOD

**COMP WOD**
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-5 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds;
and then,

For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up
(Do as many C2B pull ups as possible)

**REG WOD**
For time:
21 – 18 – 15 – 12 – 9 – 6 -3
Sumo Deadlift High Pull (95, 65)
DB Weighted Squats (45, 25)
(DBWS--Hold only ONE dumbbell, two hands, chest height through your entire set)

6/27 WOD:

**COMP WOD**

Six sets for time of:

90% 1RM Pwr Clean x 3rep
Toes to Bar x 6rep (toes MUST come within 2 inches of bar to be counted)
Ring Dip x 9rep (at parallel)
Push-Up (CF Games) x 12 rep

Rest 3 minutes between each round

**REG WOD**

3rd for time:

15 Dumbbell Cleans
30 Box Jump
800m Run

6/26------REST DAY!!! YES!!!

6/25 WOD:

Four sets of:

Overhead Squat x 3-4 reps @ 3011
Rest 60 seconds
Scapular Wall Slides x 6-8 reps @ 3030
Rest 60 seconds;
and then,
Three rounds for time of:
8 Handstand Push-ups
**sub HPU---seated DB Press...weight for DB press is something you can press 8-10 reps MAX when fresh.
8 Pwr Cleans (135/95 lbs)
12 Burpees

6/24 WOD ~

4S~
Box Step Ups x 6-8 @ 2111
  rest 45-60 sec
SAKBR x max unbroken reps @ 2010
  rest 45-60 sec

AMRAP 8 min ~
20 DU
10 Pull ups
5 MM

6/23 WOD ~

3 Sets ~
OHP x 6-8 @ 21x1 - Strict
   rest 90 sec.
Side Plank x 45-60 sec/side
   rest 90 sec.

2SFT ~
Row 250m
25 Push Ups - CF Games rules
15 PSn (95/65) - Ground to OH, NOT squat Snatch
15 WB
REST 2 MIN.!!!!

6/22....REST DAY!!!!

Training is getting tougher...keep up the good work!!

6/21 WOD ~

4 Sets
DLx4-6@2111
Rest 20 sec
BJ (tall)x4-6@15x1
Rest 3 min

3RFT
15 P/U
25 KBS
400m Run

6/20 Comp WOD:

Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds;
and then,

For time:
Row 20 Calories
30 Burpees onto 4″ Platform (same stack of plates from Squats)
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead

6/20 WOD

10 PSn (115/75)
200m Run
8 PSn
200m Run
6 PSn
200m Run
4 PSn
200m Run
2 PSn
200m Run

Cash Out ~ 30 GHD & 30 Back Ext.

6/19 WOD ~

REST YOUR ASSES!!!!!

6/18 WOD ~

30 sledge hammers
50m sled push
30 SDHP (95, 65)
1 mile run
30 SDHP
50m sled push
30 sledge hammers

For Time!

6/17 WOD ~

PCl 2,2,2
FSq 3,3,3
SqS 4,4,4
OHS 5,5,5
BSq 6,6,6

Go HEAVY!
Rest 2-3 min betw sets, 4-5 min betw movements

6/16 WOD ~

Running with BALLZ!

800m Run with medicine ball (20, 14)
15 wall balls
500m Run with medicine ball
30 wall balls
200m Run with medicine ball
45 wall balls

For Time
--------------------------------------------------------------------

COMP WOD ~

Five sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Turkish Get-Ups x 3 reps each arm
(hold positions, establish stability throughout movement)
Rest 45 seconds
Weighted Vest Step-Ups (21" box) x 8-10 reps each leg
Rest 45 seconds
Strict Overhead Press x 6-8 reps @ 2111
Rest 45 seconds

6/15 WOD ~

Rest Day....enjoy :-)

6/14 WOD

Filthy 50 ~

50 Box Jumps (24)
50 Pull ups (jumping, kipping, banded)
50 KBS (35, 25)
50 Walking lunge steps
50 KTE
50 Push press (45, 35)
50 Back Ext.
50 Wall ball
50 Burpees
50 DU's

FOR TIME :-D  Good Luck!