Friday

A.
Choose
build to today’s heavy Snatch.
build to today’s heavy Clean & Jerk.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.
B
Choose 
EMOM 16 min
Even Row 250m
Odd 12 K.B. Swings (70/53)
 or
 For time:
60 Clean and Jerk @ 185/125-lbs
**In Teams of 2, one person works at a time**

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]

Wednesday

A.
Three sets, not for time, of:
15′ Rope Climbs x 3-4 reps
Muscle-Ups x 4-8 unbroken reps
L-Sit x 30-45 seconds
B.
Six sets for times of:
20-Meter Suicide Sprint
135/95 lb Shoulder to Overhead x 12 reps
20-Meter Suicide Sprint
Chest-to-Bar Pull-Ups x 12 reps
Rest 4 minutes
Suicide Sprints – 5m out and back, 10m out and back, 15m out and back, 20m out and back.

Tuesday

A.
Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps
Handstand Walk x 15-20 Meters
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)
B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM
12/9 Ring Dips
Rest exactly 3 minutes, and then…
C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…
D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders

Monday

A.
Back Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
B.
Every two minutes, for 14 minutes (7 sets):
Clean & Jerk x 3 reps
*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
C.
Against a two-minute running clock, complete the following:
400 Meter Run
Pull-Ups x Max Reps (if you run out of time do 8 pull ups)
Complete a total of four sets, and rest exactly 2 minutes between sets.


Watch archived coverage from Regional Week 1.

Friday

A
Bench Press @ 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.
B
Run 800 Meters
135/95 lbs Hang Power Cleans x 30 reps
Wall Ball Shots x 50 reps

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 – 4 reps @ 85%
Rest as needed between sets
B
400m Run
50 Sit Ups
50 Double Unders (100 S.U.)
40 K.B. Swings
50 Double Unders
30 Burpees Over Bar
50 Double Unders
20 Clean & Jerks (135/95)
50 Double Unders
10 Front Squats
400m Run

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

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

Friday

A
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups

Cool Down: 30 weighted Pull Ups, heavier than last week.

6 Tips to Develop the Overhead Squat

Regional Team Events Announced.

Thursday

Summer is almost here, and I know a lot of you want to shed your top layer and look good for bathing suit weather. Everyone who has been in consistently has been working hard to build muscle, and burning calories to help lean out. Our training methods are some of the best ways possible to get lean. The most important thing and the one thing we don't do at the gym is work enough on what we eat. In May we will have the fat test guy come out so now is the time to really be motivated to eat as clean as possible. Small changes can make a big difference. Megan and I both have time to answer any questions anyone may have about food. If you really get detailed and write down everything you eat for 3-5 days I will go through it and make suggestions for improvements.  You may not be eating as well as you think.

Next Sat meet at the track? See who has the best beer mile? haha

A.

Make Up Back Squat, Split Jerk, or Power Cleans

Work Up to a heavy Snatch or Clean & Jerk

B.
In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
Toes to Bar x 10 reps
Dumbbell Ground to Overhead x 10 reps
24/20″ Box Jumps x 10 reps

Go-To Breakfast Idea : Sweet Potato Hash

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]

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

Monday

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Strict Toes to Bar x 8-10 reps @ 2110
Skin the Cats x 5 reps
(perform these as slowly and controlled as possible)
B.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.
C.
4 Rounds of
7 Hang Snatch (115/75)
20 Sit Ups
10 Box Jumps (30/24)
K.B. Farmer Carry to mail box and back (53s/35s)

D. (Cool Down- If Time)
Two sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20-30 reps @ 1010
Rest 90 seconds

Friday

A
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
B
Row 750m
3 Rounds
10 Front Squat (95/65)
15 Knees to Elbows
20 Shoulder 2 Overhead

Thursday

Make Up
Power Clean / Push Press
Back Squat / Overhead Squat

Run 400m
50 Air Squats
40 Sit ups
30 Push Ups
20 Air Squats
10 Pull Ups
20 Burpees
30 Box Jumps  24/20
40 Lunges
50 Double Unders
Run 400m

The 10 Best Mobility Exercises For Runners

Wednesday

A.
Three sets, not for time, of:
Double-Unders x 30-50 unbroken reps
Pistols x 4-6 reps each leg
Ring V-Outs x 6-10 reps
B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets
C.
Three sets of:
Clean Pull x 1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets
D.
On the minute, every minute, for 12 minutes:
275/185. Deadlift x 5 reps
Burpees x 5 reps
PLEASE UNDERSTAND that EMOM work is an excellent way to accumulate volume, but choose your loads with this understanding. If you have any concern about pulling 275 lbs for 60 reps in a workout, play it safe this week and see how you feel for future efforts.

15 Things Highly Confident People Don't Do

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-8 unbroken reps
Toes to Bar x 10-12 reps
B.
Four sets of:
Snatch Push Press x 4-5 reps
Rest as needed
C.
Five sets of:
32 kg Weighted Pull-Up x Max Reps
Rest 20 seconds
Strict Pull-Ups x 6-8 reps
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes
D.
For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up
(advanced athletes should perform chest-to-bar pull-ups)

Sub 3 Minutes with Dan Bailey: Open 2014 - [video]

Monday

A.
Three sets, not for time, of:
Russian Leg Lifts  or strict toes 2 bar x 6-8 reps
Double-Unders x 30-50 unbroken reps
Turkish Get-Up x 2-3 reps each arm
B.
Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
(straps are ok if you have them)
Rest as needed
C.
Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)
D
4 sets for times of:
Thrusters x 10 reps (115/75)
Sit-Ups x 10 reps
Push-Ups x 10 reps
Rest 2 minutes

6 Exercises for Maximum Mobility