A.
Every minute, on the minute, for 15 minutes:
Hang Snatch + Snatch
Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90
B.
Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes
C.
4 rounds for time of:
Run 1 Lap
14 Burpees over your barbell
7 Hang Squat Cleans 135/95
3 Rope Climbs
A.
Every minute, on the minute, for 15 minutes:
Power Clean x 2 reps
Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes.
B. “CrossFit Games 2014 – 21-15-9 Complex”
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
* If athlete does not have c2b or bar m.u. perform all pull ups plus 1 dip per m.u.
PROGRAMMING NOTE – This is a transition week. Please
use it to get yourself 100% mentally and physically recovered and
reinvigorated to begin the next training cycle.
Camille Leblanc-Bazinet, 2014 Fittest Woman on Earth.
A.
Three Sets of
Back Squat 8-10 Reps
Rest as needed
Work as heavy as you can for each set
B. 2014 Games – “Midline March”
Three rounds for time of:
25 GHD Sit-Ups
50-foot Handstand Walk
50-foor Overhead Walking Lunge (155/115 lbs)
A.
Work Up to a Heavy Hang Clean
B.
4 sets of 5 Behind the neck Push Press
3 sets of Max Set of Chest 2 Bar Pull Ups C.
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on
Feburary, 20 2009 supporting operations in OEF when his vehicle was
struck by an IED. Timothy is survived by his wife Megan and one-year old
son T.J.
A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep
C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (20/14 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.
A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.
B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
C.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters
Athlete Profile Name: Patrick Tonge Age: 50
Occupation: IT Engineer
Hometown: El Dorado, CA Favorite WOD: Still learning them…..I'Ve only done a handful. Least favorite WOD: WALL BALLS!!!
Favorite lift: Squat Snatch
How long have you been Crossfitting? ONE YEAR, since July 15, 2013
Which class time do you usually attend? 5:30pm Evening classes mostly, and Saturday 9am!!! How did you find Crossfit? A Cross-Fit members dad told me about CrossFit Cameron Park What is your athletic background? High School and JC Pole Vaulter Has Crossfit changed your life, lifestyle, level of fitness? Wow…
Yes!! I pretty much stopped working out in my mid twenties as I got in
my 30 and 40's I kept telling myself I better start doing some physical
activity before my body
"shuts down" on me. When I hit 49 1/2 I found CrossFit CP and I have
never looked back!! I've never been over weight, I've been 6ft 165lbs
since I was 25. Thing was, I was mushy and weak. One year later going
to CrossFit CP,
4-6 times a week, my body is now once again toned. Trying to still get stronger…..
Now my body is in "shape", I can finally start "training" again.
My JC track coach always would tell us during our work-outs
that "The mind is willing, BUT, the body is Weak". I've never lost
that thought and don't want to be in that state again. Working to get
my "body" stronger.
What motivates/inspires you? Honestly, I get inspired most everyday by my fellow X-Fitters!! Seeing them work hard makes me
want to as well.
Name
one goal/personal achievement that you would like to achieve through
Crossfit: Get stronger and gain some weight. It would be cool to
"bench" 200lbs.
Hobbies/interests outside of Crossfit? Watching my kids participate in sports. Indy Cars. Camping. A good Nap!!
What were your thoughts after your first CrossFit experience? So, your bring back memories. After my first session at Crossfit I went home and sat in my chair. I didn't feel too good and
just sat there for like an hour and a half. As I recall this happened everyday for the first 2-3 days. Physically I wasn't
in very good shape. I am not sure why I kept going back "the
next day". I guess I wanted to give my body a fighting chance to "carry on". What is your favorite cheat food? Wow!! I like most ALL food. Ice Cream is always good! Tell us something about you that most people wouldn’t know: I had dinner with Archie Bunker and knew "Grandpa Walton" Any advice for new members? Take it slow and don't push too hard. You will get there!!
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.
B.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 Bar-Facing Burpees
Choose a weight that you can move quickly and comfortably – nothing
more than has been used in past weeks. Goal is to accumulate volume in a
manner that does not wreck you.
C.
Three rounds for time of:
Run 400 Meters
100 Double-Unders
10 Thrusters (155/105 lbs)
Rest 3 minutes
From single-unders to double-unders with Matt Lodin - [video]
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
Same as last week…see if you can improve upon last week’s results.
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.
D.
4 Rounds
Row 750 Meters
10/8 Muscle-Ups
Rest as Needed
A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95
C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday
D.
Complete as many rounds and reps as possible in 12 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Pull Ups (Chest-to-Bar Pull-Ups for advanced)
Run 1 Lap
A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+
B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more
C.
4 Rounds
10 Front-Racked Alternating Reverse Lunges (135/95)
12 Pull Ups
10 Dips
A.
Bench Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
B.
Your Choice of
Every minute, on the minute, for 12 minutes: Speed Deadlift x 4 reps @ same load used last week
or Deadlift
3 3 3 3 3
C.
Rounds of 50-40-30-20-10 of
Double Unders
Push Ups
Sit Ups
Row technique correction with Ben Bergeron - [video]
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)
Use the same weight as last week, and aim to beat last week’s result.
C.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:
Row 500 Meters
50 Burpees Over the Erg
(With a busy class we will do burpees over a bar)
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)
B.
Every two minutes, for 16 minutes (8 sets):
Push Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.
D.
Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.
Staying upright in the jerk with JP Bolwahnn - [video] We see this every time we jerk!!
No Class Thursday night at 6:30, no classes Friday the 4th and no Sat class this week. We don't do it often but we will be out of town so we decided to close up for the weekend. Be Safe everyone!!
A.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean
Build over the course of the 8 sets.
Drop the barbell after the hang clean! It’s important that you
consider WHY you are doing certain drills. If you see a barbell complex
as part of our weightlifting skill session (not for time), then make
sure you are putting yourself in perfect positions. Drop the barbell,
set yourself properly, then lift. If you see a complex in a timed
workout, then by all means practice your touch and go reps.
B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)
C.
4 sets for times of:
Run 400 Meters
10 Chest-to-Bar Pull-Ups
20 Wall Ball Shots (30/20 lbs)
30 Russian Kettlebell Swings (32/24 kg)
Rest exactly 3 minutes
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Push Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.
D.
3 Rounds
30 Double Unders
25 K.B. Swings (53/35)
20 HSPU
15 Ring Dips
