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.
Monday, October 31, 2011
Sunday, October 30, 2011
Saturday, October 29, 2011
Friday, October 28, 2011
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...
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...
Thursday, October 27, 2011
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.
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.
Tuesday, October 25, 2011
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.
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.
Monday, October 24, 2011
Sunday, October 23, 2011
Saturday, October 22, 2011
Friday, October 21, 2011
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.
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.
Thursday, October 20, 2011
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".
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".
Wednesday, October 19, 2011
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!!
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!!
Tuesday, October 18, 2011
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!
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!
Monday, October 17, 2011
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!!
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!!
Sunday, October 16, 2011
Saturday, October 15, 2011
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...
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...
Friday, October 14, 2011
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.
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.
Thursday, October 13, 2011
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)
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)
Wednesday, October 12, 2011
Tuesday, October 11, 2011
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...
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...
Thursday, October 6, 2011
Tuesday, October 4, 2011
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.
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.
Monday, October 3, 2011
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!!
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