Thursday 29, January 2015

Warm up:

Coaches choice

Stabilizer:

50 evil wheels

Skill:

8 min double unders

Strength:

Back squat
5-5-5-3-1+

Metcon:

4x
200m sled pull 60/40kg
15 thrusters 35/25kg

Wednesday 28, January 2015

Warm up:

Coaches choice

Stabilizer:

100 old school sit ups

Skill:

7 mins double unders

Strength:

Power cleans
3-3-3
Squat cleans
3-3-3

Metcon:

5x
15 wall balls 20/16lbs
15 KB swings 24/20kg
15 goblet squats 24/20kg

Tuesday 27, January 2015

Warm up:

Coaches choice

Stabilizer:

100 v-twists

Skill:

6 mins double unders

Strength:

Bench press

5-5-5-3-1+

Metcon:

7 min AMRAP
1 power snatch
1 OHS
1 snatch balance
52.5/37.5

This is a form/skill workout - not speed, but TECHNIQUE

Monday 26, January 2015

Week 3 of our strength cycle

5-5 warm up
5-3-1+ work sets at 75/85/95% of your 90% of your 1 rep max

Warm up:

Coaches choice this week

Stabilizer:

3x20 floor wipers 60/40kg

Skill:

5 mins of double unders - increase 1 minute every day this week

Strength:

Deadlift

5-5-5-3-1+

Metcon:

Tabata
Row
Squat
Pull ups
Burpees

Do all 8 rounds of each movement before moving to the next one

1 min of rest between movements

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Saturday 24, January 2015

This was a fun but deceiving one for a Saturday

5 rounds each round starts with the Fish Game on the rower - 4 mins, and ends with a 4 minute body movement.
Your score is your best Fish Game score minus your total reps for the 5 movements

1. 4 minutes of each
Fish Game
Box squats 60/40kg

2. 4 mins of each
Fish Game
Push press 50/30kg

3. 4 mins
Fish Game
Sumo SLDL 60/40kg

4.
Fish Game
Push ups

5.
Fish Game
Ring rows

Awesome workout guys!!!

Friday 23, January 2015

Warm up

Fish game
Shoulder mobility

Stabilizer:

100 old school sit ups

Skill:

Handstand progression

Strength:

Back squat
5-5 warm up
3-3-3+

Metcon:

10 min AMRAP

3 snatch / ground to overhead 50/35kg
6 HSPU
9 toes 2 bar

Thursday 22, January 2015

Warm up:

4 minutes jump rope
3x10
OHS
Back extension

Stabilizer:

50 hollow rocks


Skill:

Handstand holds

Strength:

Snatch

2-2-2-2-2-2-2

Metcon:

HAPPY BIRTHDAY MATT LUJETIC!!!!!

"36"

36 four count burpee man makers 50/30lb dumbbells

So you will do
1 four count burpee
1 push ups
1 right arm row
1 push up
1 left arm row
1 deadlift
1 hang squat clean
1 push press

= 1 rep - do 36 of these

I LOVE YOU!!!!!

Wednesday 21, January 2015

Warm up:

600m run
3x10
Pull ups
Push ups
Air squats

Stabilizer:

50 four count flutter kicks

Skill:

Handstands

Strength:

Bench press

5-5-3 warm up
3-3-3+ work set

Metcon:

"Fran" - oh yes here she is

21-15-9
Thrusters 42.5/30kg
Pull ups

LOG YOUR TIME

Tuesday 20, January 2015

Warm up:

Fish game on the rower
1 gym pass inch worms
3x10 light good mornings

Stabilizer:

5x10 evil wheels - add weight to back if need

Strength:

Deadlift

5-5-3 warm up
3-3-3+ @ 70/80/90%

Metcon:

3-5-7-9-11-13-15 hand release push ups
15-13-11-9-7-5-3 Kettlebell swings 32/24kg

So you will do 3 push ups and 15 swings, then 5 push ups and 13 swings, keep following the rep scheme until you end up with 15 push ups and 3 swings

Monday 19, January 2015

Warm up:

As always as a group

Coaches choice lane drills

Stabilizer:

50 band crunches

Skill:

Hanstands - free from wall, use a partner to help stabilize you

Strength:

Week 2 of our 12 week 3 phase Wendler Cycle

All week for our power lifts you will follow

5-5-3 warm up

3-3-3+ work sets at 70/80/90% of your 90% of your 1 rep max found during assessment week

Strict press

Metcon:

800m run
Jump rope single jumps the time it took you to run the 800m
600m run
Jump rope single jumps the time it took you to run the 600m
400m run
Jump rope single jumps the time it took you to run the 400m
200m SPRINT

Score = total time for everything

Friday 16, January 2015

Warm up:

400m run
20 shoulder dislocates
20 seconds on each - 10 seconds forward, 10 seconds backward
     little arm circles
     medium arm circles
     big arm circles
20 wide stance air squats

Skill:

Rope climb - 5 mins

Strength:

Power cleans
3-3-3

Squat cleans
3-3-3

Metcon:

Double Tap Karen

150 double tap wall balls 20/16lb
***5 push ups every time you "rest"

Thursday 15, January 2015

Warm up:

2 minutes single jump rope
20 torso twist lunges - light weight
20 side 2 side lunges - each direction
1 gym pass inch worms

Skill:

5 mins rope climb

Stability:

Coaches choice

Strength:

Bench press
5-5 warm up
5-5-5+ @ 65/75/85%

Metcon:

12 min EMOM

3 burpees
1 G2OH - increase 1 rep per round until failure - then finish the time left by continuing to move
50/35kg

Wednesday 14, January 2015

Warm up:

400m run
10 burpees
10 exaggerated mountain climbers
2 passes frog jumps

Skill:

5 mins rope climb

Stabilizer:

5x20

Hanging leg raise

Strength:

Deadlifts

5-5 warm up

5-5-5+ 65/75/85%

Metcon:

1000m row
400 single jumps
100 KB swings 24/20kg
1000m row

(you may be asking why I didn't make it 200 and 200 single jumps - the answer to that question is... Truth be told I don't know, at about 1:30 today I asked myself the same question.)

Tuesday 13, January 2015

Warm up:

As a group
2 mins single jumps
2 passes gym duck walk - really focus on the hips opening
10 each side leg swings
10 each side lateral leg swings
10 body trunk circles - 5 rotating each side

Skill:

5 mins rope climbs

Strength:

Strict press

5-5 warm up
5-5-5+ @ 65/75/85%

Metcon:

15-12-9-6-3

Power cleans 42.5/35kg
Evil wheels
Push ups

Monday 12, January 2015

Warm up:

Coach's choice 6 rounds of lane drills

Stabilizer:

100 ab mat sit ups

Skill:
 5 mins rope climbs - all week

Strength:

Back squat

5-5 warm up
5-5-5+ @ 65/75/85% of your 90% of your 1 rep max you found last week

Metcon:

Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Post time to comments.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Wendler Cycle - quick over view

We are back on our "power" lifts strength cycle and again using Wendler. The slight change in this cycle is that we will follow the 4 week progression for three rounds before we re-test our 1 rep max.

See below for a quick exert from Jim Wendler himself as to why, what and when.

In 5/3/1, you're expected to train three or four days a week. Each workout is centered around one core lift — the parallel squat, bench press, deadlift, and standing shoulder press.

Each training cycle lasts four weeks, with these set-rep goals for each major lift:

Week 1: 3 x 5
Week 2: 3 x 3
Week 3: 3 x 5, 3, 1
Week 4: deloading

 

Then you start the next cycle, using heavier weights on the core lifts. And that's where a seemingly simple system starts getting a little more complicated.

You aren't just picking a weight to lift five times or three times or one time per set. You're using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.

So if your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here's how it works:

	Week 1	Week 2	Week 3	Week 4
Set 1	65% x 5	70% x 3	75% x 5	40% x 5
Set 2	75% x 5	80% x 3	85% x 3	50% x 5
Set 3	85% x 5+	90% x 3+	95% x 1+	60% x 5

When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Let's walk through the Week 1 workout for bench press. Using the example above, if your 1RM is 315, you calculate all your percentages from 90% of that max, or 285 pounds.

So you're using 185 (65% of 285) x 5, 215 x 5, and 240 or 245 x 5 or more. (In my 5/3/1 ebook, I provide detailed lists of weights and percentages so you don't have to carry a calculator with you to the gym.)

After you finish the first cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and deadlift.

These specific instructions for 1RM percentages and monthly progression are what set 5/3/1 apart from less useful systems. When I see a program that says three sets of eight reps? That's the stupidest fucking thing ever. If it doesn't have a specific percentage based on a specific max, it's useless. That's the hallmark of someone who doesn't understand basic programming.

With 5/3/1, you accomplish a goal every workout. Some programs have no progression from one day to the other.

Another unique feature is that final balls-out set in each workout. You don't have to go beyond the prescribed reps if you don't feel like it, but there are real benefits to doing so.

I've always thought of doing the prescribed reps as simply testing your strength. Anything over and above that builds strength, muscle, and character.

Yes, that last set is the one that puts hair on your chest, but the system doesn't work without the sets that precede it. I tried cutting those out but I got smaller and weaker. There might be only one really hard set, but the other sets are still quality work.

Friday 9, January 2015

Last day of our assessment week.

Warm up:

Group
400m run
Partner KB sit ups
Partner med ball sit ups
Partner push ups

Assessment:

Power clean 1 rep max
Run 1 mile


Metcon:
100 burpees - game standards - must jump and touch 6 inches above your extended arm above your head

BattleBorn PARTY!!!!

Sunday 1-11-15

5:30pm we start at Eclipse Pizza, BattleBorn CrossFit buys your food!!!

After that we head over to Need2Speed Raceway for some fast go kart races!

Be there, enjoy some delicious pizza, Paleo and not if you choose, then come try and beat me in the race cars!

Thursday 8, January 2015

Assessmnet Day 4

Warm up:

Group
6 lane drills of coaches choice


Bench press one rep max

5-5-5-3-2-1-1-1

2 mins max double unders
Max ring dips 1 set

Metcon:

10 min Cindy

AMRAP
5 pull ups
10 push ups
15 squats

***log total rounds plus extra reps

Wednesday 7, January 2014

Assessment Day 3

Warm up:

Group
1000m row
3x
10 death march
10 push ups
10 OHS - light bar

Assessment:

Back squats
1 rep max
5-5-5-3-2-1-1-1

Max effort strict chin ups
400m run

Metcon:

3x
5 strict press 42.5/30kg
5 push press 60/42.5kg
5 jerks 72.5/50kg
10 burpees

***total time for round 1
***total time for complete WOD

Tuesday 6, January 2015

ASSESSMENT WEEK DAY 2

Warm up:

Group
100 single jumps
3x
10 wall balls
10 twinkies
10 superman's or back extensions

Assessment:

Strict press 5-5-5-3-2-1-1-1
Max box jump for height
Max strict pull ups - 1 set
500m row

Metcon:

3x
5 front squats 70/47.5kg
5 OHS 42.5/30kg
5 deadlifts 102.5/70kg

*** total time for round 1 noted
*** total time

Monday 5, January 2015

Assessment Week

New assessment - New Items - Metcon added


Warm up:

***Group
600m group run
3x10
Snatch balance
Superman's
Exaggerated mountain climbers - open your hips

Assessment:

Deadlift - one rep max 5-5-5-3-2-1-1-1
Max push ups - 2 mins
Max pull ups - 1 set
200m sprint


"Tabata Something Else"

Pull ups
Push ups
Sit ups
Air squats

Each movement is completed in 8 rounds of 20 seconds of work 10 seconds of rest, then move on to the next movement

***LOG YOUR SCORE - total reps for all 4 movements

New Year 2015 Schedule Changes

New Year
New You
New Hours at BattleBorn!!!

Monday through Friday am hours

5:30 a.m.
6:00 a.m.
7:00 a.m.

10:00a.m.

Noon - open gym

Monday through Friday pm hours

4:15 p.m.
5:15 p.m.
6:15 p.m.

***afternoon classes you can still come in on the hour, and work on mobility etc.