Buy in:
3 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3
Strength/Skill:
15 minutes to practice the Split Jerk or establish a 1RM.
#135 x 3; #155 x 2; #175 x 2; #185 x 1; #195 x 1; #205 x 1 (PR)
Metcon:
15 minutes AMRAP of:
7 Power Cleans 185/120# (#155)
30 OH Walking Lunges (steps) 45#
15 Wall Balls 20/14# (#15 DB Thrusters; no med ball)
Score: 3 rounds + 7 PC + 19 lunges
Cash out:
5 min stationary bike
Bar dips 7 x 3
MFS:
1/1/1
Tuesday, June 26, 2012
Monday, June 25, 2012
120624 Clean off blocks & Jerks
120624 Clean off blocks & Jerks
Buy in:
800 m run
5 min DROMs
10 overhead squats
20 KB snatches
Burgener warm-up
Strength/skill:
7X1 Clean off High Blocks (above knee) + 2 Split Jerks – heaviest possible—#155
Metcon:
10 minute AMRAP of:
7 Push Press 70% of max used above (#105)
30 Split Jumps
15 V-Ups
Score: 5 rounds + 5 push press
Cash out:
Pull-ups 6-4-4-3-3
HSPUs 3 x 3
MFS:
1/2/6
Buy in:
800 m run
5 min DROMs
10 overhead squats
20 KB snatches
Burgener warm-up
Strength/skill:
7X1 Clean off High Blocks (above knee) + 2 Split Jerks – heaviest possible—#155
Metcon:
10 minute AMRAP of:
7 Push Press 70% of max used above (#105)
30 Split Jumps
15 V-Ups
Score: 5 rounds + 5 push press
Cash out:
Pull-ups 6-4-4-3-3
HSPUs 3 x 3
MFS:
1/2/6
Thursday, June 21, 2012
120620 Tall Cleans; Hang Squat Clean, Burpees & Double Unders
Buy in:
3min jump rope
5 min DROMs
Skill:
15 minutes Tall Clean Practice (go to a 1RM if technique is sound).
#145 1RM
Metcon:
3 rounds for time of:
7 Hang Squat Cleans @ 155/105# (#135)
21 Burpees
35 Double-Unders
Time: 15:58
MFS:
1/3/2
3min jump rope
5 min DROMs
Skill:
15 minutes Tall Clean Practice (go to a 1RM if technique is sound).
#145 1RM
Metcon:
3 rounds for time of:
7 Hang Squat Cleans @ 155/105# (#135)
21 Burpees
35 Double-Unders
Time: 15:58
MFS:
1/3/2
Tuesday, June 19, 2012
120619 Bear Complex
Buy in:
5 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3
Strength:
Off
Metcon:
For time:
7 Bear Complex @ 135/95# (#115)
50 Double-Unders
5 Bear Complex @ 155/105# (#135)
50 Double-Unders
3 Bear Complex @ 185/120# (#165)
50 Double-Unders
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
Time: 16:00 (no burpee penalties)
Cash out:
Dumbbell Curls
#35 x 15 (ea. arm)
#35 x 13 (ea. arm)
V-ups 13 x 2
5 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3
Strength:
Off
Metcon:
For time:
7 Bear Complex @ 135/95# (#115)
50 Double-Unders
5 Bear Complex @ 155/105# (#135)
50 Double-Unders
3 Bear Complex @ 185/120# (#165)
50 Double-Unders
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.
Time: 16:00 (no burpee penalties)
Cash out:
Dumbbell Curls
#35 x 15 (ea. arm)
#35 x 13 (ea. arm)
V-ups 13 x 2
Monday, June 18, 2012
120617 Snatch off blocks; Amanda
Buy in:
800m run
5 min DROMs
Pull-ups: 6-4-4-3-3
Skill:
15 min of snatches off blocks (@ knee)
Focused on technique kept intensity low (#90 max)
Metcon:
“Amanda”
9-7-5 of:
Muscle-Ups (blue band)
Snatches (full squat) 95#
For time.
Time: 10:33
Compared to:
120515
Subbed 3:1 pull-ups/dips for MUs
#95 snatch
Time: 21:01
110529
Blue band MUs
#95 snatch
Time: 11:19
PR'd time but weight stayed the same. Snatch technique is getting better as a result of Outlaw programming (lots of practice)
800m run
5 min DROMs
Pull-ups: 6-4-4-3-3
Skill:
15 min of snatches off blocks (@ knee)
Focused on technique kept intensity low (#90 max)
Metcon:
“Amanda”
9-7-5 of:
Muscle-Ups (blue band)
Snatches (full squat) 95#
For time.
Time: 10:33
Compared to:
120515
Subbed 3:1 pull-ups/dips for MUs
#95 snatch
Time: 21:01
110529
Blue band MUs
#95 snatch
Time: 11:19
PR'd time but weight stayed the same. Snatch technique is getting better as a result of Outlaw programming (lots of practice)
120616 Back Squats; Diane
Buy in:
5 min jump rope
5 min DROMs
Foam rolling
Strength:
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of 120529 3RM
#200 x 8; #215 x 5; #225 x 5; #240 x 3; #250 x 3
Metcon:
“Diane”
21-15-9 of:
Deadlifts #225
HSPU (done with feet on barbell on squat rack)
For time.
Time: 7:28
Compared to 101128
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet
Time: 4:04
Cash out:
3 x 12 V-Ups
Diane was slower but Rx'd volume and weight and greater ROM on the HSPUs.
5 min jump rope
5 min DROMs
Foam rolling
Strength:
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of 120529 3RM
#200 x 8; #215 x 5; #225 x 5; #240 x 3; #250 x 3
Metcon:
“Diane”
21-15-9 of:
Deadlifts #225
HSPU (done with feet on barbell on squat rack)
For time.
Time: 7:28
Compared to 101128
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet
Time: 4:04
Cash out:
3 x 12 V-Ups
Diane was slower but Rx'd volume and weight and greater ROM on the HSPUs.
120614 Clean & Jerks
Buy in:
5 min jump rope
5 min DROMs
Strength/Skill:
15 minutes to establish a 1RM Clean & Jerk.
#195 (PR)
Metcon:
3 rounds for time of:
Run 400m
7 Clean & Jerks @ 70% (of above=#135)
Time: 10:04
Jerks done as push-jerk.
5 min jump rope
5 min DROMs
Strength/Skill:
15 minutes to establish a 1RM Clean & Jerk.
#195 (PR)
Metcon:
3 rounds for time of:
Run 400m
7 Clean & Jerks @ 70% (of above=#135)
Time: 10:04
Jerks done as push-jerk.
Wednesday, June 13, 2012
120613 Crossfit Total
Buy in:
5 min stationary bike
5 min DROMs
3 x 5 pull-ups
#35 DBS x 15
Strength:
“CrossFit Total”
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
BS=320(PR)
SP=165(PR)
DL=345
Score: 830
Compared to...
101018:
Score: 670
Shoulder Press: 125
Back Squat: 245 (PR!)
Deadlift: 300 (PR!)
110116:
Score: N/A
Shoulder Press: 140
Back Squat: 205 (f) (knee issue)
Deadlift: 315 (PR!)
5 min stationary bike
5 min DROMs
3 x 5 pull-ups
#35 DBS x 15
Strength:
“CrossFit Total”
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
BS=320(PR)
SP=165(PR)
DL=345
Score: 830
Compared to...
101018:
Score: 670
Shoulder Press: 125
Back Squat: 245 (PR!)
Deadlift: 300 (PR!)
110116:
Score: N/A
Shoulder Press: 140
Back Squat: 205 (f) (knee issue)
Deadlift: 315 (PR!)
Monday, June 11, 2012
120611 3-Pos Snatch; Muscle-ups & Wall Ball
Buy in:
5 min stationary bike
Strength:
15 minutes to establish a 1RM 3 position Snatch.
#115
Metcon:
5 rounds for time of:
3 Muscle-Ups (banded/blue)
18 Wall Balls 20/14# (#30DB thrusters)
Time: 7:51
MFS:
1/1/4
5 min stationary bike
Strength:
15 minutes to establish a 1RM 3 position Snatch.
#115
Metcon:
5 rounds for time of:
3 Muscle-Ups (banded/blue)
18 Wall Balls 20/14# (#30DB thrusters)
Time: 7:51
MFS:
1/1/4
120610 Back Squat; "Helen"
Buy in:
800m run
5 min DROMs
Strength:
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% (% based on 3RM)– rest 1:00-2:00 between sets
#185 x 8; #200 x 8; #225 x 5; #245 x 5
BB Gymnastics:
7X1 Clean & Jerk @ 90% – rest 60-80 sec.
#155 x 1 x 5; #165 x 1 x 2
Metcon:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (#55 DB)
12 Pullups
Time: 12:44 (1:02 PR!)
Compared to 110729:
13:46
MFS:
1/1/2
800m run
5 min DROMs
Strength:
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% (% based on 3RM)– rest 1:00-2:00 between sets
#185 x 8; #200 x 8; #225 x 5; #245 x 5
BB Gymnastics:
7X1 Clean & Jerk @ 90% – rest 60-80 sec.
#155 x 1 x 5; #165 x 1 x 2
Metcon:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (#55 DB)
12 Pullups
Time: 12:44 (1:02 PR!)
Compared to 110729:
13:46
MFS:
1/1/2
120608 C&J; Ring Dips & Double Unders
Buy in:
5 min jump rope
5 min DROMs
Foam rolling
Strength/Skill:
15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.
#175
Metcon:
For total time:
25 Burpees
3 rounds of:
15 Ring Dips
50 Double-Unders
25 Burpees
Time: 14: 33
Cash out:
1000m run
MFS:
1/1/3
5 min jump rope
5 min DROMs
Foam rolling
Strength/Skill:
15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.
#175
Metcon:
For total time:
25 Burpees
3 rounds of:
15 Ring Dips
50 Double-Unders
25 Burpees
Time: 14: 33
Cash out:
1000m run
MFS:
1/1/3
Thursday, June 7, 2012
120607 3-Pos Snatch; Run, Pull-Ups & Handstand Push-Ups
Buy in:
3 min jump rope
5 min DROMs
Skill:
15 minutes to Practice the 3 Position Snatch.
Worked up to #125. Hit first 2 positions but failed on the 3rd
Metcon:
Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU
For time.
Time: 18:33
Scaling: used blue band for pull-ups. Feet on DB rack for HSPUs.
Cash out:
5 min stationary bike
V-Ups 3 x 12
3 min jump rope
5 min DROMs
Skill:
15 minutes to Practice the 3 Position Snatch.
Worked up to #125. Hit first 2 positions but failed on the 3rd
Metcon:
Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU
For time.
Time: 18:33
Scaling: used blue band for pull-ups. Feet on DB rack for HSPUs.
Cash out:
5 min stationary bike
V-Ups 3 x 12
Tuesday, June 5, 2012
120605 Back Squat; "The (medium) Chief"
Buy in:
4 min stationary bike
Strength:
Back Squat:
1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of last week’s 3RM
#175 x 8; #185 x 8; #215 x 5; #225 x 5
Metcon:
"The (medium) Chief"
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 155#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.
Scores: 57-57-55-55-48
Total: 272
Cash out:
5 min stationary bike
MFS:
1/2/4
4 min stationary bike
Strength:
Back Squat:
1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of last week’s 3RM
#175 x 8; #185 x 8; #215 x 5; #225 x 5
Metcon:
"The (medium) Chief"
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 155#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.
Scores: 57-57-55-55-48
Total: 272
Cash out:
5 min stationary bike
MFS:
1/2/4
Monday, June 4, 2012
120604 1RM Heaving Snatch Balance
Buy in:
5 min stationary bike
5 min DROMs
Hip and shoulder mob
BB Gymnastics:
12 min. to find 1RM Heaving Snatch Balance
#135
Metcon:
12 min AMRAP of:
7 Strict Pull-ups
14 Pistols (alternating legs)
21 V-ups
Score: 4 rounds
Strength:
1a) 3 x 8 Good Mornings (heavy as possible) then rest :45
1b) 3 x 12 Reverse Hyperextensions w/ dumbbell (heavy as possible)
#85/#8 | #85/#10 | #85/#15
MFS:
1/3/5
First time doing reverse hypers. Kept it on the light side, but heavy enough to feel it.
5 min stationary bike
5 min DROMs
Hip and shoulder mob
BB Gymnastics:
12 min. to find 1RM Heaving Snatch Balance
#135
Metcon:
12 min AMRAP of:
7 Strict Pull-ups
14 Pistols (alternating legs)
21 V-ups
Score: 4 rounds
Strength:
1a) 3 x 8 Good Mornings (heavy as possible) then rest :45
1b) 3 x 12 Reverse Hyperextensions w/ dumbbell (heavy as possible)
#85/#8 | #85/#10 | #85/#15
MFS:
1/3/5
First time doing reverse hypers. Kept it on the light side, but heavy enough to feel it.
120603 TM Training Run
Ran 7mi. @ VFP
Stopped at the usual spots for:
Push-ups
Pull-ups
Burpees
Bear Crawls
Alligator Crawls
Railing hops
Found a new spot for box jumps.
Stopped at the usual spots for:
Push-ups
Pull-ups
Burpees
Bear Crawls
Alligator Crawls
Railing hops
Found a new spot for box jumps.
120601 Weighted Ring Dips; Wall Walks, Run & Push Press
Buy in:
5 min jump rope
5 min DROMs
Strength:
4 x 5 Weighted Ring Dips
#15 x 5, #25 x 5, #35 x 5, #40 x 5
Metcon:
12 minute AMRAP of:
3 Wall Walks
Run 200m
15 Push Press 95#
Score: 4 rounds
MFS:
1/1/4
5 min jump rope
5 min DROMs
Strength:
4 x 5 Weighted Ring Dips
#15 x 5, #25 x 5, #35 x 5, #40 x 5
Metcon:
12 minute AMRAP of:
3 Wall Walks
Run 200m
15 Push Press 95#
Score: 4 rounds
MFS:
1/1/4
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