Saturday

No normal class today! We will be having our in House Competition and Open wod 14.1 from 9am to 2pm come by and check it out! 

Wod 1 14.1
10 min AMRAP
30 Double Unders
15 Power snatch  75/55


Wod 2 Squat Clean/Run  10 Min Running Clock
Part  A)  2 Min Max Squat Cleans    Rx'D  15  5/105   Scaled, Master, Teen  115/75

Part B)  After the 2 min of squat cleans there will be a run to the top of the hill, when you get back to your bar you take off weight so you have Rx'd 135/95  Scaled, Master, Teen  95/65, for the remainder of the 10 min clock you will preform  3 Clean & Jerk 3 T2B 6 C&J, 6 T2B, 9, etc going up by 3 reps each round.  Scaled/Master/ do K2E. If they can not be performed sit ups will be allowed but twice as many are required.


Wod 3 Burpees, then 21-15-9 Lunge, k.b. swing. then rounds of Cindy until 12 min is up
25 Burpees
21-15-9 k.b. lunge Rx'd  53/35, K.B. Swings   Rx'd 53/35 Scaled, Master, Teen   35/26
then rounds of "Cindy" Until time is up.

Friday

Sweet new shirts from Designed 2 Finish. $23 They wont last long!

Hopefully you are competing on Sat if not then you can do 14.1 Today Otherwise its another skill / Make Up/ recovery day. If you are coming on Sat then get ready. We will do 14.1 first. Then we will follow up with what looks like 2 more work outs and pot luck style BBQ. Hopefully we won't get a ton of rain. Do be prepared with extra clothes and shoes just in case, we are planning on having a little bit of running.  There will be a division for everyone to join in on Saturday and we hope to get a good number of athletes competing. Please be familiar with movements standards, we will go over them again quickly. Tonight we will spend some time cleaning the gym and volunteers are always appreciated.  :)

Workout 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Compare to 110316.

Enlarge image
For complete workout standards, video and scorecard click here.

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Watch Garret Fisher vs. Marcus Hendren on Workout 14.1 LIVE on the CrossFit Games site.

Thursday

Oliver getting some squats in to make those legs nice and strong

Make Up
Skill Practice
Mobility work
If you need to do a wod your trainer can help you put one together depending on your goals. 
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

The 11 Most Destructive Nutrition Lies Ever Told

Wednesday

 Does CrossFit Have Rivalries?

A.
Take 15-20 minutes to build to today’s heaviest Snatch
B.
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM
C.
Three sets for times of:
5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes
D.
Rest up and get ready for the Open!

Muscle-Up Education Series

CrossFit Games Update Show: February 25, 2014 - [video]

Tuesday

Do It

A.
Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes
 and then…
B.
Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes
 and then…
C.
Three sets for times of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings
50 Double-Unders
Rest 3 minutes

Monday

Workout of the Day
A.
Six sets of:
Front Squat x 1 rep
Rest as needed
Build to today’s heaviest single.
B.
Build to today’s heaviest Clean & Jerk
C.
For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)

D. 2 Attempts at  Rowing your fastest 500m

Friday

A
Work your way up to a heavy deadlift or bench press
B

“CrossFit Open Event 13.5″
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are completed under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed under 8 minutes, time extends to 12 minutes.
For the purposes of our training for the Open…if you complete 6 full rounds under 8 minutes, just pat yourself on the back and save the rest for the Open in case this one pops up again.
C.
Row 2000 Meters @ 80%
or Run 1 Mile

Thursday

 Got Quads?

A

Find your max Weight on this D.B. Complex

5 D.B. Deadlift

4 D.B. Hang Clean

3 D.B. Shoulder to OVH  (Must show full lock out and control at top of each rep)

B

Work on Skills that you are weaker at.

C

Rest 1 min after each run

20 K.B. Snatches

Sprint 1 Lap

15 K.B. Snatches

Sprint 2 Laps

10 K.B. Snatches 

Run 2 Laps

5 K.B. Snatches

Run 400m 

Double-under/Clean & Jerk Workout at The Ranch with Brooke Ence and Jon Pera - video [ipod] [mov] [720 HD] [1080 HD]

 

Wednesday

A big thank you to Ryan for getting all the good pics!

Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80% of 1-RM
B.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
D.
Complete for time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rules and Standards:
*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

Tuesday

 Should of put this pic up yesterday

A.
Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between 2 singles)

B.
Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Ring Dips
 C.
Then 8 Min AMRAP
10 Wall Ball
5 Burpees

1200 Calories - Must Read!!!

Monday

Happy Presidents Day!! 9, 10, 4:30, & 5:30 Classes Only

Every 90 seconds for 12 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Set 8 – 1 rep @ 95%
B.
Every minute, on the minute, for 12 minutes:
Clean
Loads per minute by %: 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90-95, 95, 95+
C.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

What is the Best Way to Poo?

Saturday

A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups (4 Dips)
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…
A2.
Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
A3.
Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
A4.
Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders

Friday

Workout of the Day
A.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed
B.
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101%
*Set 7 – 1 rep @ 101-105%
*Set 8 (Optional) – 1 rep @ 105+%
Rest 2-4 minutes between sets.
These percentages should be based off of your 1-RM back squat from the beginning of the cycle.
C.
For max meters:
8 Minutes of Rowing on Concept 2 Erg (or Run 1 Mile)
Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…
D.
Complete as many rounds and reps as possible in 3 minutes of:
10 Overhead Squats (135/95 lbs – taken from the floor)
10 Burpees Over the Barbell

"The Flash of the Blade" by Emily Beers, CrossFit Journal article [pdf]

For the Love of Coffee" by E.M. Burton, CrossFit Journal article [pdf]
and video [ipod] [mov] [720 HD] [1080 HD]

Thursday

 Thanks to everyone that came out to support our athletes last Saturday

A
Make up Front Squats from Monday or Deadlifts from yesterday.
Find your Max Press
Work on your Biggest Weakness
B
EMOM for 20min
Even 35 Double Unders
Odd 7 Toes 2 Bar & 10 Push Ups

 Sub 3 Minutes with Zach Forrest - video [ipod] [mov] [HD mov]

Wednesday

A.

Deadlift
*Set 1 – 8 reps @ 55% of 1-RM
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 rep @ 85%
*Set 5 – 1 rep @ 95%
*Set 6 – 2-3 reps @ 100+
Rest 2-3 minutes between sets.
This is the last day of our deadlift cycle. Your goal is to hit 2-3 reps at 100% of the 1-RM you chose to use on January 1, 2014. Go hard, but be safe…do not allow mechanical failure just to prove your grit.
B.
Row 3000 Meters @ 80-85%
Or
"Grace"
30 Clean & Jerks (135/95)
C.
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Chinese Plank x 45-60 seconds

Tuesday

A.
Three sets, not for time, of:
Handstand Walk x 15 meters (wall walks or handstand against wall for scale)
L-Sit x 45-60 seconds
15′ Rope Climbs x 2-3 ascents
B.
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets.
C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters (may be running a lap every other round)
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)

Monday

a
 Adam and Deanna and Megan all competing this weekend. It was Adam's second competition and Deanna's 1st in Lodi at Another Level Crossfit. They both did really well, and we had a good group of people from the gym supporting them! Adam placed 24th out of 70 guys, and Deanna placed 23rd out of 66 girls, which is awesome! On Sunday Megan did the Moxie Maddness Competition at the San Jose Convention Center. She had 3 different long workouts between 12-20 min each. Lots of heavy squats, and burpee's.  She also did really well placing 18th out of 49 girls! It was a long, fun weekend of Crossfit!

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%
B.
Six sets of:
Power Clean + Clean
Rest as needed
C.
Every minute, on the minute, for 6 minutes:
5 Power Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the 6 sets.
D.
For time:
60 Box Step-Ups (24″/20″) with Front-Racked Barbell (115/75 lbs)

Thursday

Three sets of:
Overhead Squats x 8-10 reps @ 2010
Rest 10-15 seconds
Ring Dips x 10 reps @ 1010
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes
Make up Strength
B.
In teams of two, partners alternate rounds to complete three each of:
Kettlebell Swings x 30 reps
500m Row
C
100 Push ups for time (if you didn't already do this)

Wednesday

Enlarge image

A.
For time:
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.
C.
TWO sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 seconds

Tuesday

A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps
B.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed
C.
Six sets of (total of 24 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Toes 2 Bar
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
Note scores by movement…e.g., Rowing – 245/248/241/etc…
D.
For time:
100/70 Push-Ups

Monday

No 5am today!!

Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%
B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.
C.
Three sets of:
175/120 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
155/105 lb Power Cleans x Max Unbroken Reps
Rest 2 minutes
135/95 lb Power Cleans x Max Unbroken Reps
A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.
D.
For time:
Row 1000 Meters
50 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)

Saturday

Fun Class this morning. Have a good weekend and don't get too crazy eating and drinking during the Super Bowl. Be ready to go hard again on Monday!!

Rich Froning's 225 pound Isabel - [video]

"Constantly Varied Kitchen: Bacon-Wrapped Jalapeno Poppers" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]


And For next Season