Strength:
Bench Press
3×5, 1×12-15
Metcon:
(For time)
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
Based on the results from the mainsite, look at targeting this to around the 15:00 mark. Scale the Deadlift as required so that this is more of a sprint and not a 30:00 slog. The slog will happen on Wednesday.
Strength:
Back Squat
3×5, no burnout set
Metcon:
For time
400m run (7 degree incline) max effort
75 box jumps (18-20″)
50 KB swings (1.5 pood)
25 burpees
400m run (7 deg incline) max effort
Footage from Friday’s metcon:
Wrestling weight classes
50 to 55 kg (110 to 121 lbs)
60 kg (132 lbs)
66 kg (145 lbs)
74 kg (163 lbs)
84 kg (185 lbs)
96 kg (211 lbs)
96 to 120 kg (211 to 264 lbs)
Oly lift weight classes
56 kg (123 lb)
62 kg (137 lb)
69 kg (152 lb)
77 kg (170 lb)
85 kg (187 lb)
94 kg (207 lb)
105 kg (231 lb)
over 105 kg
Strength:
Shoulder press 3X5 (this is our first repeat on the schedule so look up your numbers)
1 x 12-15
Skill: Muscle up practice
Metcon:
10 rounds for time
obstacle course in the BB court
Strength:
Dead Lift
3×5, 1×15
Metcon:
5 Rounds Max Reps
Ring Push ups
Pullups
Strength:
Front Squat
3×5
Back Squat burnout
1×15
Metcon:
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Motivational Poster:
Strength:
Power Clean
3×5, 1×15
Metcon:
AMRAP in 10 min
10x 1 Arm Power Snatch (5 per arm); 45#
10x KB Swings; 45#
Scale as needed
Core cool down if time allows.
I hope everyone enjoys the weekend and takes a much needed rest. This week has been taxing on my body and by the looks of the rest of the group, it has taken a toll on you guys as well. I’ve enjoyed the workouts this week and look forward to the strength gains over the next two months. The key to success will be to get the rest you need, eat well and go hard when the opportunity presents itself.
Approach each lift like it will be your last attempt and don’t waste it. Go hard. Don’t second guess yourself post workout and think I should have forced out an extra rep on the burnout set. Go hard. I’m guilty of letting up during the metcons when I get winded and feel I just can’t go on, and it pisses me off to no end when I see the results of my less than stellar effort. Remember; age, weight, strength are no excuse for a substandard performance. Go hard. Stamina and overall performance will increase if you don’t let yourself give up. Go hard.
Show up Monday and don’t worry about what the other guy does. You can’t control that. Let it motivate you in a positive way, but remember that you can only control your performance. Step up to the plate and and don’t leave anything in the tank when you walk out of the gym. Go hard.
Strength:
Bench Press
3×5, 1x 15
Metcon:
Tabata of the following movements.
Air Squats (emphasis on depth at bottom and popping hips at top)
Push Press (75#)
Box Jumps (20″)
Ring Dips
Group will complete the individual Tabata for each movement, then move to the next exercise.
Here are the Tabata results from today’s metcon.
Tabata Results (Jan 21, 2011)
Strength:
Back Squat
3×5
Skill:
L-sits (L-Hangs if Parallettes aren’t available)
3 Rounds of max holds
Core Metcon:
KTE’s x 20-16-12-8-4
V Sit Ups x 20-16-12-8-4
Metcon Day.
Individual Metcon:
4 Rounds for time of
20 Pull-ups
20 Burpees
20 Dead lifts (135#)
400m run (max effort)
Team Metcon:
2000m Row (250m per team member, then switch off)
Strength:
Shoulder Press – 3×5,1×15
Metcon:
AMRAP in 12 min using 95#
Thrusters – 5 reps
Power Cleans – 7 reps
SDHP – 10 reps
Shoot me Now, Please
400 m run
30 KTE’s
30 Situp Standup
30 Burpee Tuck Jumps
30 Hollow Rocks
400 m run
20 KTE’s
20 Situp Standup
20 Burpee Tuck Jumps
20 Hollow Rocks
400 m run
10 KTE’s
10 Situp Standup
10 Burpee Tuck Jumps
10 Hollow Rocks
400 m run
The “situp standup” is a combined movement where you begin on your back and explode up into a squat position. You stand up then squat back down, rolling into the initial start postion on your back. And yes, we combined your two favorite movements into one with the burpee tuck jumps. Thus the name of the workout, shoot me now, please!!!
By this workout gave a whole new meaning to the term “embrace the wrench”.
Strength Bias:
Bench Press: 3×5; 1×15
Dips: 3 sets x max reps
Metcon:
Turkish get ups: 25# x max reps in 12 minutes.
This marks the beginning of our strength based workouts. We’ll focus on limiting our conditioning metcons to under 12 minutes. Standard increases in weight on the lifts is five pounds. In the beginning of the program, the trainee may use larger increases to find their current strength level. The more muscles being used, the more the lift can be increased. Thus, the deadlift can increase by as much as fifteen pounds and will average about ten. All other lifts should stick to a five pound increase. Eventually the press and bench will need to be micro-loaded to continue their weekly increase.
Crossfit Total
1 Rep max for DL, Overhead Press and Back Squat.
Skill work is muscle up transition
Metcon
4 rounds
Run 800
Row 1000
25 hindu pushups
Filthy Fifty
50 Box jump, 24 inch box
50 Calorie Row
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Thrusters, 45 pounds
50 Burpees
50 Double Unders (200 singles)
Strength:
Dead Lift: 5×3
Metcon:
3 Rounds of
Max Rep Pull ups
15 Good Mornings 95/65
Heavy bear
Motivation for you guys today while I’m home sick….:( I saw the replay of the WSM this weekend and they were doing the Axle Clean and Press. That’s 342 lbs this guy is lifting. -Randy
MSFC Crossfit 