Monday

A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
B.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%
C.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Run 1 Lap/ Row 250 Meters
Squat Cleans (135/95 lbs)

Thursday

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 – 2 reps @ 90%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
Rest as needed between sets
B.
4 rounds for times of
5 Squat Cleans (165/105 lbs)
10 Toes 2 Bar
15 Hand Release Push Ups
20 Sit Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders


All Day With Chad Mackay - [video]

Monday

 Our team all did a great job in Stockton on Saturday. Each hit a P.R. on their strength event and they only missed coming in first place in the entire comp by a couple points! Coming in 2nd out of 24 teams is not easy and we were all super proud watching them compete. I had a great time and always enjoy hanging out with our awesome family.
A.
Three rounds for time of:
50 Double-Unders
12 Alternating Pistols
B.
Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
C.
Three sets for times of:
5 Squat Cleans (185/135 lbs)
10 Strict Handstand Push-Ups
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
Rest 3 minutes

Wednesday

A.
For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
B.
Two sets for max reps of:
60 seconds of Muscle-Ups C2B Pull ups or Pull Ups
Rest exactly 60 seconds
C.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)
———–
Remember, this is a testing week! Please perform the workouts . . . AND POST YOUR RESULTS! The next phase of the Competition program will be determined by the numbers reported from this testing week.

Tuesday

A.
Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
Work for speed and efficiency, and then bring breathing and focus back to calm state before your next set.
B.
Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
Key is to work on efficiency to keep rep ranges close on all three sets – use your legs, drive yourself under the barbell, and stand up to full extension before bringing the barbell down.
C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
Rest exactly 3 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (20 lbs)
10 Toes to Bar

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?

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)

Monday

Normal Schedule today!

 A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%
C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 6-rep set possible.
D.
Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes

Monday

 Santa Squats Heavy

Strength
Deficit Deadlift 3 3 3 3 3 (Stand on 25lb plates. Touch ground each rep as softly as possible)
Bench Press 5 5 5 5 5 Heavier than last week

W.O.D.
16 min AMRAP:
10 Double Unders (increase by 10 each round)
5 Cleans (anyhow) 205/135

Tuesday

 

Strength

Work up to a near Max Squat Clean

Back Squat 3 3 3 3 3

W.O.D.

“alternate rounds with partner”

5 Minute AMRAP

2 Squat Cleans 185# / 125#

rest 2 minutes

5 Minute AMRAP

4 C2B Pull Ups

rest 2 minutes

5 Minute AMRAP

6 Burpees

Wednesday

 Last week Chinese weightlifter Liao Hui set a world record at the 2013 World Weightlifting Championships. Liao competes in the 69kg category, which means he weighs in at no more than 152lbs. And guess how much he clean and jerked last week? 198kg. That's 436.52lbs. That's around 2.87 times his body weight. Now, you've GOT to have amazing technique on top of stellar strength to pull that off.

Here's a slow-motion video of Laio's world-record setting clean and jerk. You can really see what a technically sound lift it is. What can you learn about your lifting from watching this man's performance?

By the way, the lift is awesome, but so is his celebratory dance! Oh, and he also snatched 160kg (almost 353lbs). From Becca Borawski& CrossFit LA

Strength
Squat Clean 3 @75% 2 2 2 2 @80%
Split Jerk Behind neck 2@ 75% 2 2 2 2 @80%
Back Squat 2 2 2 2 2 @70%
Snatch Pull 3 3 3 3 @ 100% of snatch

W.O.D.
100 Double Unders (200 Singles)
21-15-9 
Front Rack Lunges (115/75)
K.B. Swings (53/35)
Run 1 Lap
100 Double Unders

Monday

Strength
Squat Clean 3 3 3 @75% 2 2@ 80%
Jerk From Back (Hold the split 3 sec) 3 3 3@70% 2 2@80%
Back Squat 2 2 2 2 2@70%
Snatch Grip Deadlift 5@100% of Snatch 5 5 @105%

W.O.D.

"LUKE"

5 MIN AMRAP

4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke - video [ipod] [mov] [HD mov]

Wendesday

Strength
Jerk Behind the Neck (hold split for 3 sec) 3 3 3 3 3 @75%
Back Squat 2 2 2 2 2 @75-80%

W.O.D.
5 Rounds
3 Squat Clean @ 75%
10 Pull Ups
12 Push Ups

Cool Down
Clean Pull 3 3@90% 3 3 3@95%

The CrossFit Games on ESPN continue tomorrow, Wednesday, October 16th, at 8 p.m. ET / 5 p.m. PT.

Monday

Strength
Power Clean 3 3 3 3 3 (Touch and Go)

W.O.D.
6 Rounds
5 Squat Cleans (135/95)
10 Box Jumps
5 HSPU

Midline
TBD By Trainer

Thursday

Strength
EMOM For 20 Min
Even-  3 Touch and Go Squat Cleans @65-75%
Odd - 5 Ring Dips

W.O.D.
3 Rounds For Time:
400m Run
10 Thrusters 95/65

Thursday

Strength
Sumo Deadlift 5 5 3 3
Bench 8 8 8 - 60 sec rest then 2 sets of 5 @ a 40x0 tempo*
* It means take 4 seconds to lower the bar then explode up

W.O.D.
20 O.H. Lunges with empty bar
You will then load the weight on the bar and do....
3 rounds
7 Squat Cleans 155/105
30 Double Unders
Then de load the bar and finish with 20 O.H. Lunges with bar

Stabilization If time
30 HSPU

Tuesday

Strength
Squat Clean 1 1 1 1 1 1
Weighted Pull Up 1 1 1 1 1

W.O.D.
5 rounds
20 Wall Ball
20 Russian Twists
10 Med Ball Sit to Stand & Slam
Run 1 Lap with ball

YOU MUST hold and control MB for the entire 5 rounds of the workout. 5 burpee penalty anytime ball leaves hands except during WB & Slam (this includes loss of control on the WB as well)

Wednesday

Please bring or wear your high socks for today's workout it has Rope Climbs in it! 

Strength- 10 min on each to find your 3 Rep Max
Power Snatch
Power Clean

W.O.D.  10 min AMRAP
3 Sqaut Cleans
1 Rope Climb
5 Squat Cleans
2 Rope Climbs
7 Squat Cleans
3 Rope Climbs
9 Squat Cleans
4 Rope Climbs 
11 ........ and keep going

Second Games Event Announcement

Tuesday

I’ve wanted a Reverse Hyper for a long time, but they are expensive and take up a lot of room. We found a used one and I'm totally stoked.  It can be beneficial multiple ways.

1. restoration
2. lower back strength
3. hamstring strength
4. glute strength
5. rehabilitation  

Strength
Box Squats 8 sets of 2 (60-80%)
Hang Cleans 5 5 3 3 1 1

W.O.D.
800m Run
20 Shoulder to Over Head (135/95)
30 Squat Cleans
40 Burpee over the bar

Friday

Strength
DeadLift
5 5 5
Squat Clean
2 2 2 2 2 

W.O.D.
800m Run

30 Toes to bar
20 Burpee C2B pullups
10 Bear Complexes 135/95

Regional Preview: Week 4 - [video]

"Structure and Purpose" with Lucas Parker - [video]