Sunday, December 21, 2014

Monday December 22nd, 2014

A. Snatch Technique -  build to a moderate single. 
B. Back Squat   3,3,3.  Build per set. 

C. AMRAP in 7 minutes
DB squat clean thrusters - heavy


A. Squat Snatch – Build to a 1RM
B. Back Squat – Build to a 3RM

C Open workout 11.3
AMRAP in 5 minutes:
Squat Clean Thrusters @ 165#/ 110#.   

Can be done as clean and jerk or as power clean/front squat and jerk.

Q: I just want to look good naked, what should I do?
A: Start the Lifestyle program, use barbell movements, train consistently (3x per week) get plenty of sleep (7.5 minimum, strive for 9!)

Q: I can't get a pull-up, what should I do ?
A: train various pulling movements 3-4x per week.  Must have consistent exposure to movement. Movements can include partner assisted pull-ups, barbell rows, db rows, ring rows, lat pull-downs, scap pull-ups, bicep curls

Q: My push-ups stink? Por que seƱor ?
A: again for upper body must have consistent exposure.  3-4 days  per week of pushing. This one is easy and can be done anywhere! Reminder keep elbows tucked and tight.

Q: Is increasing training volume always the answer to getting more fit?
A: no. You need to recover from training to make adaptations that wlll lead to becoming more fit

Q: What should my deadlift, squat front squat ratio be?
A: a balanced athlete should strive for the following
Deadlift 1.25 of Back squat
Front squat 0.85 of back squat.
Power snatch 0.51 of back squat

Q: I want a muscle-up but can't even do a pull-up. Is it possible?
A: of course it is. But it will take time. Possibly a long time and you will have to train consistently. We have multiple people that have gone from zero pull-ups to a muscle-up. But it might take a year or two years to get there.

Q: Why so many wall balls ? Do you hate us ?
A: So many wall balls so we can be prepared for CrossFit open.  Also it’s an excellent exercise for lower and upper body. No.

Q: What should I do if I don't care about the Crossfit Open?
A: have fun in your training, pick some things you would like to accomplish and attack them. Start the lifestyle program and train in the way that YOU want. After all it is your journey.

Q: I want to do training program XYZ? Can I do it ?
A: Yes, it is your journey.  Be smart and safe about it and let a coach know. As long as it does not interfere with the group class for that day have at it!

Q: Why do my legs hurt for DAYS after so many wall balls?
A: a high volume of eccentric movements (i.e the lowering portioning of a squat) will lead to DOMS (delayed onset muscle soreness) Consistent , progressive training will help not make this so bad, but do enough and it will still hurt.

Q: Scaling a workout or taking an extra rest day. When is it smart training? When is it sandbagging? And how to tell the difference
A: hard one to answer. Have to go by feel. Too individualized to answer fairly. Don’t have train through an injury or pain or if you feel like an injury might occur.

Q: Protein and supplement consumption. What supplements and how much are necessary and affective? At what point are you just making your piss really expensive?
A: again VERY individualized. Person A is a female looking to lose weight and “tone” up, Person B is a 140lb male looking to gain muscle. Their protein requirements will likely differ greatly. 

 As far as supplements, lots of studies out there that some can improve performance. No legal supplement is going to turn someone from unable to do workouts Rx’d to smashing everything in sight. So then it becomes a question of if you want to pay a bit for supplements that over time and with consistent training might improve your performance by 5% or 10%. I like to think of supplements as the tip of the iceberg. If everything else below it is in place and solid then maybe some supplementation can lead to improved performance.  But its WAYYYYY  more important to get those other things in place before worrying about what supplements you “should” take. 

Those other things I am referring to
-       train 3-6 times per week. If you are only training on average 1.5 or 2 times per week don’t worry about supps, find more time to train.
-       - sleep.  If you aren’t serious about your sleep, don’t try to make up the deficit with supps. Figure out how to rearrange your life to get more sleep.

-       diet.  If your diet is 30% good, 70% garabge don’t bother with supps. Fix your diet first.

Friday, December 19, 2014

Saturday December 20th, 2014

Fitness and Performance: 

A. Front Squat – Build to a 5RM in 10 minutes

B. One set max wall balls.  Cannot pause anywhere

For time:
2K Row

Thursday, December 18, 2014

Friday December 19th, 2014


A1. Shoulder Press; 4-6 reps x 3 sets; rest 1 minute
A2. Supinated Pull-ups; 4-6 reps x 3 sets; rest 1 minute.  Have someone help push your feet up to make the pull-ups. 

B1. Bench Press; 5, 5, 5, 3, 3; rest 1 minute
B2. Bent-Over Barbell Rows; 4-6 reps x 5 sets; rest 1 minute

AMRAP in 7 minutes:
3 Clean and Jerks - moderate
3 weighted sit-ups
6 Clean and Jerks - moderate
6 weighted sit-ups
9 Clean and Jerks - moderate
9 sit-ups


A1. Shoulder Press; 3 reps x 3 sets; rest 1 minute
A2. Weighted Supinated Pull-ups; 2 reps x 3 sets; rest 1 minute

B1. Bench Press; 3, 3, 3, 2, 2, 2; rest 1 minute
B2. Bent-Over Barbell Rows; 2-3 reps x 6 sets; rest 1 minute

“Open WOD 13.4″
AMRAP in 7 minutes:
3 Clean & Jerks @ 135#/95#
3 Toes-to-Bar
6 Clean & Jerks @ 135#/95#
6 Toes-to-Bar
9 Clean & Jerks @ 135#/95#
9 Toes-to-Bar

Wednesday, December 17, 2014

Thursday December 18th, 2014

8 sets @80%:
AD 15 cals
3 strict TTB
Row 10 cals
3 strict pull ups
3 box jumps- step down
3 strict HSPU
rest walk 90 sec
– SAME times per set, moderate effort, good breathing

Tuesday, December 16, 2014

Wednesday December 17th, 2014

Fitness and Performance: 

A. Deadlift – Build to a tough single  ----does not have to be a 1RM.  Just get to a tough single then move on to warming up to breathe hard in B.

AMRAP in 6 minutes:
12 Deadlifts @ 165# / 115#  ---scale a relatively moderate weight
12 Box Jumps

C. Airdyne or Row cool down  10-15 mins + stretch and mobility. 

Monday, December 15, 2014

Tuesday December 16th, 2014

A. Bench Press – Build to a 5RM

3 sets:
B1. DB Row 8-12 reps / arm.  Rest 1 minute
B2.  Push-ups 8-12 perfect. break if you need to.  Rest 1 minute. 

C. For time
30 Ring Rows.  make them perfect
30 Shoulder to Overhead
30 sit-ups
30 burpees


A. Bench Press – Build to a 5RM
B. AMRAP Muscle-ups in 8 minutes --sub muscle up tech work  or max reps of strict pull-ups and ring dips - equal amount of both.

For time:
50 CTB Pull-ups
50 Shoulder-to-Overhead @ 135#/85#
50 Toes-to-Bar
50 Burpees

*20 min time cap. Scale the reps to something appropriate so that you can get through all 4 movements or very close.  So maybe 40's or 30's would be better. 

Saturday, December 13, 2014

Monday December 15th, 2014

A. Overhead Squat- build to a moderate triple
B.  Back Squats; 3 reps x 5 sets; rest 2 minutes   --go as heavy as good form allows.

C1. 8-12 ring rows.  Rest 1 minute
C2. 6-10 push-ups. Rest 1 minute

150 wall balls for time   *scale this if you haven't been training legs much. *


A. Overhead Squat – Build to a 1RM
B. Back Squats; 3 reps x 5 sets; rest 2 minutes


“Open 13.3″
AMRAP in 12 minutes:
150 Wall Balls
90 Double Unders
30 Muscle-ups

Friday, December 12, 2014

Saturday December 13th, 2014

A. TnG Squat Clean – Build to a 5RM
B. Snatch-Grip Deadlift; 3 reps x 3 sets; rest 3 minutes

AMRAP in 15 minutes:
15 Kettlebell Swings - moderate
15 Burpees

A. TnG Squat Clean – Build to a 5RM
B. Snatch-Grip Deadlift; 3 reps x 3 sets; rest 3 minutes

Part II
AMRAP in 15 minutes:
15 Kettlebell Swings @70/55
15 Burpees

Thursday, December 11, 2014

Friday December 12th, 2014


A1. Push-ups 3-5 perfect reps x 5 sets; rest 1 minute
A2. Pull-up Negatives 3-5 reps x 5 sets; rest 1 minute
B1. Bench Press; 6-8 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 6-8 reps x 5 sets; rest 1 minute

C. same as below but with
12 Double KB front rack squats
12 GHD sit-ups or regular sit-ups


A1. Weighted Dips; 1-2 reps x 5 sets; rest 1 minute
A2. Weighted Pull-ups; 1-2 reps x 5 sets; rest 2 minutes
B1. Bench Press; 3 reps x 5 sets; rest 1 minute
B2. Bent-Over Barbell Rows; 2-3 reps x 5 sets; rest 1 minute

“Toes-to-Bar 14.2 Variation”
Every 3 minutes complete
2 rounds of:
10 Overhead Squats @ 95#/65#
10 Toes-to-Bar
(*add 2 reps to each movement every 3 minutes)
(**go until unable to get both rounds with the 3 minute time frame)

Wednesday, December 10, 2014

Thursday December 11th, 2014

Make up Wednesday workout or additional leg work, this is also a great day to work skills while not under fatigue.

All done at 80%.  Same splits per round.

12 minute AMRAP @ controlled pace
Airdyne 15/10
5 burpees
25m walking lunge

rest 6 mins

12 minute AMRAP
Row 200150m
5 box jump
30 sec FLR

rest 6 minutes
12 min AMRAP
30 DU's
5 GHD sit-ups
5 ring dips