Wednesday

1. Squat
Work up to a single heavy Back Squat
2. Rowing
Row 5 mins for max meters
Rest 5 mins
Row 3 mins for max meters
Rest 3 mins
Row 1 min for max meters
3. Gymnastics
1-2-3-4-5-6-7 unbroken Muscle ups (Ring or Bar) or do Dips to Scale

Tuesday

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

Tuesday

 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!!

Napping can Dramatically Increase Learning, Memory, Awareness, and More

Tuesday

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 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 – Hollow Hold x 35 seconds
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.)
Rest 2 minutes
Build over the course of the 8 sets.
C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM
D.
5 Rounds
2:00 On 1 min rest
Run 200 then max double unders.
E.
2-3 Sets Max Muscle Ups or muscle up progression

Tuesday

Womens Nor Cal Final Heat

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)
B.
Five sets of:
Push Press + Push Jerk + Jerk
Rest as needed
C.
For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters or Run 1 Mile for time.
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters or Run 1 Mile for time
If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

Wednesday

A.
Two sets, not for time, of:
15′ Legless Rope Climb x 2 ascents
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift
C.
Complete as many rounds and reps as possible in 5 minutes of:
4 Deadlifts @ 80-85%
4/3 Muscle-Ups (8 Dips)
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
Toes to Bar x 12 reps
B.
Take 20 minutes to build to a heavy Split Jerk.
Work on keeping your weight back through the dip and drive and receiving the weight behind your ears.
C.
Three rounds for time of:
20 Push Press 95/65
30 Pull-Ups
D.
Six sets for times of:
Row 250 Meters
100 Meter Farmer’s Carry (to the mailbox and back)
(you choose the weight, but make it heavy, and WALK DON’T RUN)

5 Reasons to attend a CrossFit Regionals Event

Tuesday

A.
Two sets, not for time, of:
Wall Climbs x 3-4 reps
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)
C.
Against a 3-minute running clock, perform the following: Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs)
Rest 3 minutes between sets, and complete a total of five sets.

 Day 1 Regional Events Announced.

CrossFit Games Update: April 28, 2014 - [video]

Top Places to Grab a Sandwich in San Francisco

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps
B.
In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
C.
Every two minutes, for 10 minutes (5 sets):
Weighted Pull-Ups x 3 reps
Work as heavy as possible here. Build to something that feels like a heavy triple before you start the clock, and then try to hold that load for triples for all five sets.
D.
Complete as many rounds and reps as possible in 12 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

Friday

Happy Birthday Deanna! good luck to her and everyone else from CFCP competing on Saturday!

A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps
Strict Handstand Push-Ups x 8-12 reps
Double-Unders x 40-50 reps
B.
Four sets of:
Front Squat x 4 reps @ 70-80%
Rest 2 minutes
C.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)
D
4 rounds
4  Muscle ups or Ring dips
14 Power Snatch (95/65)
28 k.b. Swings

The Case Against NSAIDs

By jaimie on April 3, 2014   /   Blog   /   Leave a comment

The Case Against NSAIDs Written By Calvin Sun When I was in the Army, the panacea for all ailments was a couple of 800mg ibuprofen and a canteen of water. We called it “Ranger Candy” or “Vitamin M” and we joked that all the Army doctors graduated from the Motrin School of Medicine. In college, I learned that the old RICE acronym (Rest, Ice, Compression, Elevation) is sometimes spelled with an extra “I”… as in ibuprofen. My guess is that you have been told to take ibuprofen at some point in your life by a doctor, athletic trainer, or coach.
Read more →

Friday

Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.
Top male and female scores will receive $2,014.

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

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Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4

Tuesday

Haha

A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets
If you performed your set of 10 at 75% last week, go to 77%.
D.
Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6 Or Work on Pull Ups

Tuesday

Enlarge image

 Lisa Lischka, Sedalia, Colorado.

A
Three sets of:
5/3 Muscle-Ups
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 2 minutes
B.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets
C.
Six sets of:
2-Position Snatch
(one from the floor, then the hang)
Rest as needed
Build in loads based on speed and mechanics.
D.
For max reps/meters:
4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups

Wednesday

 Lydia Valentin 140kg Clean in Slow Motion

A.
Three sets for times of:
12 Overhead Squats (115/75 lbs)
10 Box Jumps (30″/24″)
8/6 Muscle-Ups
Rest 3 minutes
B.
Five sets of:
Back Squat x 2-3 reps
(let feel dictate load, if you feel good, go heavy)
Rest 3-4 minutes
C.
For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing
Set your goal at or above 2000 total meters rowed, but list scores separately (e.g., 1100, 600, 300 = 2000).

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

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.)

Wednesday

Enlarge image.

Tiffany Schao.

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 @ 90%
Rest 2-3 minutes between sets.

Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

Stretching For Strength: 5 Flexibility Standards

Tuesday

Enlarge image

David Durante.

A.

Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds
B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C.
Ten sets for times of:
Run 100 Meters
2 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2 Muscle-Ups
Rest 60 seconds
If you don’t have muscle-ups yet, perform 2 Belly-to-Bar Pull-Ups (or as high as you can get) for the first cluster of muscle-ups, and 4 Ring Dips for the second cluster of muscle-ups in each set.
D.
Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds

Danny Broflex: Episode 1 - The Interview - video [ipod] [mov] [HD mov]

Friday

 Goodluck Tim! We'll Miss You!

A)Work up to a heavy Press
B)Work up to a heavy Push Press

C)2 Rounds For Time
Run 400m
25 Shoulder to Ovh (95/65)

D)Back Squat
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
Max Reps @ 80%
Rest 2 minutes between sets.

E) For Time
20 Thrusters 95/65
5 Muscle-Ups
15 Thrusters
4 Muscle-Ups
10 Thrusters
3 Muscle-Ups
5 Thrusters
2 Muscle-Ups

12 Tips For a new CrossFitter

"The Best of 2013" CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

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2014 CrossFit Games Open and Regional Schedule Announced.

Thursday

Dan Bailey

Skill Day

Work on Muscle Ups, ButterFly or Kipping Pull Ups

Find Max Box Jump

Find Max Turkish Get Up

Find Max Weighted Dip & Pull Ups

3 Sets of ME Handstand Push Ups

W.O.D.

3 Rounds

24 K.B. Swings (70/35)

12 Thrusters (135/95)

6  Muscle Ups  Scale = 6 C2B pull ups & 6 Ring Pull throughs

"Blind Athlete: Might as Well Jump" with Bettina Dolinsek, CrossFit Journal video [ipod] [mov] [HD mov]

What the heck is a pood?