Tuesday

A.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.
B.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes
C.
Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
Run 1 Lap

Friday

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

Wednesday

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 10-12 reps
Ring V-Outs x 6-10 reps
B.
Five sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM
(rest 10 seconds between singles)
Rest 3 minutes
C.
On the minute, every minute, for 8 minutes, complete:
3 Deadlifts @ 75-80% of 1-RM
6 Burpees Over the Barbell
When the running clock hits 10:00, Rest exactly 2 min
At 12:00 perform in 5 min AMRAP the following…
12 Chest-to-Bar Pull-Ups
Run 1 Lap

Day 2 Regional Events Announced.
CrossFit Games Update: April 29, 2014 - [video]

Saturday

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ 80%
Rest as needed between sets
B.
With a partner 20 rounds for time of:
Run 1 Lap
10 Air Squats
5 Hang Cleans (135/95)

Outside Magazine still thinks that someone lifting a barbell must be a powerlifter.

http://www.outsideonline.com/fitness/bodywork/the-fit-list/High-Intensity-Litigation.html

7 Reasons Why You Should Date A CrossFit Girl

Easy Chocolate Almond Butter Cups

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]

 

Friday

Strength
Max Split Jerk
Max Back Squat

W.O.D.
15 Min AMRAP
15 Toes 2 Bar
10 Box Jumps (24/20)
15 K.B. Swings (53/35)
Run 1 Lap With the K.B.

Thursday

Strength
Snatch 10 sets of 2 around 60%
and/or Deadlift 3 3 3 3 3 or Snatch 1st Pull

W.O.D.
Run 800m
5 Bar Muscle Ups (Scale= Burpee Pull Ups)
9 Thrusters (135/95)
Run 400m
7 Bar Muscle Ups
7 Thrusters
Run 200m
9 Bar Muscle Ups
5 Thrusters

Monday

Strength
5x5 Front Squat for load  Post your total volume on board (multiply sets x reps x weight)

multiply sets x reps x weight

multiply sets x reps x weight

multiply sets x reps x weight

multiply sets x reps x weight

W.O.D.
14 Min AMRAP
At the start of every 2 min (7 Rounds) Run 1 Lap
Then Max K.B. Swings
Score is lowest round of K.B. Swings

Saturday

"Willy"
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
Post time to comments.

Enlarge image
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

Monday

Enlarge image

Strength
Clean & Jerk 1 @ 75% 1 1 @ 80% 1 1 @85%
Clean Pull   3 @ 95% 3 @100% 3@ 105%
Back Squat  2 2 2 2 2 @ 70% or more

W.O.D.
5 Rounds
8 Wall Climbs
10 T2B
12 Box Jumps
Run 1 Lap

Sub 3 Minutes with Rich Froning, Berlin - video [ipod] [mov] [HD mov]
"Rowling" with Josh Bridges, Dan Bailey, and Rich Froning - video [ipod] [mov] [HD mov]

Monday

 Our Team Took first on Sunday in Intermediate at the Good Times Fall Fit Challenge

Strength
Front Squat 5 5 5 all @75
Snatch Grip Deadlift 3 3 3 3 3 all @100% of Snatch

W.O.D.
4 Rounds
10 Hang Snatch (95/65)
8 OVH lunges (95/65)
6 Strict Pull Ups
Run 1 Lap

Points by event from yesterday

Wednesday

Strength
Press 3 3 3 3
Split Jerk 1 1 1 1

W.O.D.
10 Min AMRAP
7 Muscle ups  (sub = 14 pull-ups)
14 Burpees
21 Double Unders
10 Min AMRAP
Run 1 Lap
10 Hand Release Push Ups
10 K.B. Swings

The CrossFit Games on ESPN start Wednesday, October 2nd, at 5 p.m. PT.

Friday

Strength
Press 8 8 8 8
Push Press 5 5 5 5
W.O.D.
6 Min AMRAP
10 GHD Situps
20 Squats
10 KB Snatches (5 each arm)
- 2 minutes rest -
6 Min AMRAP
8 Clapping Push ups
Run 1 Lap


This post from CrossFit South Bay summarizes a few of KStarr’s important rules to go by when planning your mobility days.

From the post:
1. Position is power even with mobility – whenever possible, maintain good posture and midline stability when mobilizing. Most of the time you are mobilizing a specific movement, so you want to make sure the whole body is in a good position.
2. Never take a day off – this is tough at first, but it really is important to get into a routine of doing something everyday. I used to only work on mobility around my workouts, but now I’ve made a habit of doing something in the morning as well right when I get out of bed…..after I get the coffee started of course:)
3. Minimum effective dose is 2 minutes – this is always a popular question with may different responses. K-Starr highly recommends 2 minutes. Longer is always better if you really want to get into the connective tissue and fascia to create a deeper, more effective stretch.
4. If it feels sketchy, it’s sketchy – it’s not always a no pain no gain thing. If it feels nervy or your body part being mobilized starts to go numb you may be on a nerve. So back off.
5. Stay hydrated – unhealthy tissues do not mobilize well. They need to be hydrated and happy to be effectively mobilized. Just like dry skin…..if you try to stretch it it will usually just crack right?
6. Sort out your imbalances – get to know your body. You guys are already a step ahead of a large majority of the population because of the sport you have chosen to partake in. It’s hard to do CrossFit without really getting to know how your body works, but make sure you spend time getting to know areas of tightness, weakness, etc. Review your functional movement screen results too!!! They can help you create an individualized mobility program.
7. Mobilize your stiff areas – don’t waste time on areas that aren’t tight. Unless you have a lot of free time on your hands and it feels good. Some people just grab a foam roller and roll up and down a few times, thinking that this is effective mobility. But it’s not! K-Starr says “quality, not quantity. Don’t rush through mobility.”
8. Explore your business (informed freestyle) – again, get to know your body. My sore/stiff areas are not going to be the same as yours. Play around. As you can see in K-Starr’s videos, you can really get creative with some of this stuff!
9. If possible, always use a band – the band helps to stretch out the actual joint capsule in order to put the join in a good position to mobilize. The band can get confusing based on the joint you are working on, but a general rule of thumb is if you’re mobilizing a flexion movement (i.e. calf stretch) put the band in front of the joint. If you’re mobilizing an extension movement (psoas stretch) put the band in back of the joint. In general, you just want to have some sort of traction on the joint.
Read more tips here.

Wednesday

Strength
Push Press 5 3 3 2 2
Split Jerk 2 2 1 1

W.O.D.
Run 1 Mile or Row 2k
10 Power Cleans (165/115)
20 Pistols
20 Ring Dips
10 Box Jumps (30/24")
Run 1 Lap

*25 minute time cap

Monday

Strength
Every other Min for 10 Min 5 Back Squat @75-80%
Weighted Pull Up 2 2 2 2

W.O.D.
4 Rounds
10 Hang Squat Cleans (95/65)
5 Chest to Bar Pull Ups (Advanced Bar Muscle Ups)
Run 1 lap

Tuesday

Skill -
-Max Effort HSPU 3 sets
- 500m Row for time
-Make up Back Squats if missed Monday

W.O.D-
5 Rounds of:
30 Double Under's or 60 Single's
10 Air Squats
5 Hang Cleans (135/95)
Run 1 lap

Fixing Your Dip Issues

Friday

Dan Bailey and Jackie Perez from The top 20 Hottest body's in CrossFit

Be sexier

Strength
Hang Snatch
3 3 3 1 1 1
Bench Press
20 15 10 5 1

W.O.D.
12 Min AMRAP
Run 1 Lap
5 HSPU
10 Box Jumps
15 Push Ups

Stabilization
50 OHS

Kendrick Farris Does Isabel

Monday

Enlarge image

Rich Froning, wins his 3rd CrossFit Games in a Row

Strength
Front Squat 5 5 5 5
Push Press 3 3 3 3 3

W.O.D.
Run 800m
15 Toes to Bar
20 KB Swing
Run 400m
20 T2B
25 KB Swing
Run 200m
25 T2B
30 KB Swing

Friday

Strength
Bench 8 8 8 5 3
Rack Lunges (Each Leg) 8 8 8 8

W.O.D.
6 Rounds
10 Thrusters (95/65)
15 Sit Ups
Run 1 Lap

Thursday

Strength
Deadlifts

W.O.D.

Working together as a 2 person team,

100 Double Unders
20 Burpees
1 Lap Run

100 Sit Ups
20 Burpees

1 Lap Run

100 Air Squats
20 Burpees1 Lap Run

100 K.B. Swings

20 Burpees1 Lap Run

100 Toes 2 Bar

20 Burpees
1 Lap Run