Thursday December 22, 2011

Angie doing a pretty solid Olive impression.

WOD

ROMIK

- SMR: IT bands/quads

- pigeon 2 min/side

- OHS hold 1 min

Strength

- back squat: 5-5-5-5-AMRAP; rest as needed

Supplemental

3 rounds:

- 15 ab wheel rollouts

- 20 OH weighted situps (45/25lb plate)

- 35 back extensions

- 40 DB weighted lunges (25/15lb DBs)

*While you'll want to move through this quickly and efficiently, it is not for time, so focus on quality reps. 

Post results and thoughts to comments.

Monday December 5, 2011

OH Christmas tree carry

**Announcements**

• Our new strength cycle begins today with just a few changes.   We will keep the same schedule and rep schemes but we'll be alternating back squat and deadlift at each 3 day rotation and we'll be doing bench press on every 3 day cycle instead of alternating it with strict press.  We will continue to practice the Oly lifts as before.   Remember, keep tracking your progress and check back at previous results to help you choose appropriate loads.  

WOD

ROMIK

- SMR: quads/glutes

- wall of death 2 min/side

- OHS position work (dynamic or static)

Strength

- back squat: 5-5-5-5-AMRAP; rest as needed

MetCon

AMRAP in 3 min x 3, resting 6 min bt efforts:

- 30yd heavy sled push

- 1 suicide liner sprint (15yds > 30yds)

*arrange cones at 15yds and 30yds.  Push the sled to the "30", turn around and sprint back to the "15", then back to the sled at the "30", then sprint 30yds (back to the start), then back to the sled again, and repeat this pattern as many times as possible in 3 min.  Rest 6 min, and repeat 2 more times.

*For the load on the sled, make it heavy while still being able to push it 30yds continuously for at least the first few attempts.  Sug. starting weigths (90-135/50-75)

Post results and thoughts to comments.

Monday November 14, 2011

James - working on his levitation skills. 

WOD

ROMIK

- SMR: glutes/quads

- wall of death 2 min/side

- OHS hold 1 min

Strength

- Back squat: 5-5-5-5-AMRAP; rest as needed

Supplemental

- GDH raises  3 x 10/side

MetCon

For time:

- 3k wattbike

- 25 wall climbs

- 100 abmat situps

Post results and thoughts to comments.

Thursday November 10, 2011

Bill Bull getting some serious air.

**Announcements**

• Get stronger: Today begins our second cycle of the strength program.  It becomes a little more interesting now because you've got some numbers to work with.   Just make sure you use them by clicking on the BS.5 link to see your loads and totals for the last time we did this.

• The plan: Here's a quick review of the plan for the next few weeks.  Just like last month, we'll do 3 days of strength work (squat/press/Oly lift), take one day off, then repeat.  For the squats and presses, the first two (3 day) cycles will be done with a 5 rep scheme, then we'll do two cycles with the 3 rep scheme, then one cycle with a 1 rep scheme.  For the Olympic lifts, we will go 3-2-1 instead of 5-3-1.  And like before, we'll finish each workout with an AMRAP set.  

• FYI: Our current strength programming is closely modeled after what is known as the "Wendler" strength cycle.  However, I've made some adjustments to better accomodate the demands of our more diverse CrossFit skill set, as well as the variety of training schedules of everyone in the gym.

• The AMRAP set: If you're not able to exceed the day's targeted reps (5, 3, or 1) on your AMRAP set by at least 2-5 reps, then you've gone too heavy.  In fact, it's even okay to shoot for 5-10 extra reps.  So take a look at how you did last month and adjust accordingly.

WOD

ROMIK

- SMR: quads/glutes

- pigeon 2 min/side

Strength

- back squat: 5-5-5-5-AMRAP; rest as needed

Compare to BS.5

Supplemental

- GHD raises 3 x 10; rest ~ 90 sec

MetCon

For time:

- 250m row

- 15 burpees

- 25 KB swings (70/53)

- 15 burpees

- 250m row

*Joey's time to beat: 3:26... and since we're on the subject, Josh Bridges' (the worlds 2nd fittest man) time to beat: 3:41.  

Post results and thoughts to comments.

Friday October 21, 2011

Nice work Sam!

**Announcements**

• Our very own Frank "F3" Schonig is getting married tomorrow!  Good luck Frank and Melissa!  All the best for one amazing, glorious, and memorable day! (umm, yeah Frank, I said memorable...) 

WOD

ROMIK

- Pigeon, Hammies, wall of death: 2 min/side

*pick the one that limits you the most, or if you have time, do all 3!

- air squat hold 1 min.  You can gently move around in the bottom position to increase mobility.

Strength

- Back squat: 5-5-5-5-AMRAP; rest as needed

MetCon

3 RFT:

- 20 KB swings (53/35)

- 20 burpees

- 2 x 30yd sled push (sled + 135lbs/75lbs)

Post results and thoughts to comments.

Monday October 17, 2011

Adam D. on the dogsled.

**Announcements**

Programming Update

• Today begins "Day 1" of a bit of a change in the programming, particularly in our strength development. Essentially there will be a more specific pattern to it.  This first cycle will be comprised of five 3 day training splits with a strength "off day" between each.  There will be two 3 day splits with a 5 rep scheme, two with a 3 rep scheme, and one with a 1 rep scheme.  When the cycle is finished, we'll take one 3 day split off and then begin the cycle over again.

• The movements we will be emphasizing for now will be back squat, press (military or bench), and the Olympic lifts.  

• In my opinion there are 3 keys to making any programmed training cycle work for you.  1) Consistency - for obvious reasons.  2) Focus and effort - if your heart's not in it, it won't work.  3) Journaling - record your numbers daily and put them to use.

• I will continue to work some "benchmark" workouts into the programming, but they won't necessarily be on Mondays for the time being.

• Don't forget, if you're truly interested in getting fitter, TRACK YOUR PROGRESS!  And who knows, there may be something really cool in it for whomever takes that to heart and shows the most progress

• The best way to track your numbers is to get a training journal, but if you don't want to do that I will also tag and archive each day by exercise and rep scheme.  For example, you'll find all the 5 rep back squat workouts under "BS.5", all the 3 rep overhead press workouts under "OHP.3", all the 5 rep bench press workouts under "BP.5", etc.

...okay, here we go.

WOD

ROMIK

- SMR 5-10 min

- pigeon 2 min/side

- OHS hold 1 min

Strength

- Back squat: WU-5-5-5-AMRAP; rest as needed

*Make the first set of 5 challenging but manageable, then add weight as you go and perform the last set as an AMRAP.  

MetCon

3 RFT:

- 20 pullups

- 20 box hops (24"/20")

Supplemental

- 20 Ab wheel roll-outs

- 3 x 10/side Single leg floor bridge @ 3013

Post results and thoughts to comments.