Thursday 28, March 2013

Workout 13.4

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Notes
Please be sure to watch the entire workout instruction video (above) for full details.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Skill:

Mobility

Strength:

Front squats
3-3-3-3-3

Snatch balance
3-3-3-3-3

Stabilizer

4x
25 evil wheels
25 alternating arm/leg plank hold

Wednesday 27, March 2013

Skill:

Mobility

Strength:

Bench press
5-5-5-3-2-5

Stabilizer:

Toes to Rings
3x10

Metcon:

o.k. this changed about a cajillion times in less than 12 hours. :-)

You did some variation of the following for a EMOM 12 minutes

3-5 push press anywhere from 50-70kg for men and 30-50kg for woman
10 ball slams

Tuesday 26, March 2013

Skill:

MOBILITY - all week

Strength:

CrossFit Total

1 rep max back squats
1 rep max strict press
1 rep max deadlifts

Warm up real good then three attempts at your 1 rep max for a combined total weight as your "score".

Metcon: For those of you crazy enough to want one and DO IT!

12 min EMOM

3 deadlifts 60-70% just found 1 rep max
5 strict chin ups

 

Everyone across the board had a PR on a lift today if not all three! Congratulations to all my studs and of course my guys! ;-)

Monday 25, March 2013

Skill:

10-15 mins mobility

Pick a body part and STRETCH!!!!

Strength:

Warm up for Shankle Complex

Stabilizer:

100 four count flutter kicks - every 25 stop and hold legs 6 inches off the ground for 20 count

Metcon:

BBCF Shankle Complex:

5 x 60% of your one rep max
4 x 70%
3 x 80%
2 x 90%
1 x 100%

A failure or dropping of the bar equals 20 burpees (if you did not have burpees you did not go hard or heavy enough - just saying)

Donny Shankle 200k Shankle Complex

For your viewing PLEASURE!!!

Saturday 23, March 2013

8 a.m.

Re-do or make up of the 13.3 Games Open WOD

10 a.m.

Partner WOD - seemed to be a great one from what everyone has said... Yeah Coach!

Partner 1 = 800m run
Partner 2 = KB swings while 1 runs - keep count of total reps
then
50 strict pull ups - 25 each partner
75 partner push ups
100 partner sit ups with med ball - 100 each so 200 total
then 20 min AMRAP
Partner Bear Complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
and switch the bar to your partner - PARTNER ensure working partner form is good and deep on squats weight is 50/35kg respectively.
Keep count of each partners total completed complexes
then
Partner 2 = 800m run
Partner 1 = KB swings while 2 runs

SCORE - total time and total reps from both sets of swings and Bear Complex

Friday 22, March 2013

Skill:

Bergner warm up

Strength:

20 mins to find your 1 rep max on the Shankle Complex

2 clean pulls
1 hang squat clean
2 jerks

Do not put the bar down during the above cycle of movements.
GO heavy fail and be prepared for Monday.

Metcon:

Coach Travis is in the house and I forgot what it was after a long weekend of working.

Sorry guys - leave your notes in the comments section. :-)

Thursday 21, March 2013

Skill:

Muscle ups - bar or ring

Strength:

Bench press

5-5-5-3-2-5

Metcon:

For those of you not registered in the Open Workouts, or are just not feeling it today, or better yet know it will take you 12 minutes to do 150 wall balls here is another version for you. :)

12 Min AMRAP

75 wall balls 20-16lb
90 Double Unders - 270 singles
30 pull ups

Workout 13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9' target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9' target)
90 Double-unders
30 Muscle-ups

Notes

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.