Thursday, 1 August 2013

Rest Day

OR

Make up a WOD you missed this week...

Many Samurai have Muscle Ups as their short-term or long-term goal.  Once a week I will be posting Dusty Hyland's (Dogtown CrossFit) "Virtuosity" video series for the Muscle Up.  If you dream about getting your first Muscle Up, watch these videos and practice before and/or after our regular WODs.  Do not let your lack of ability to perform a Muscle Up consume you and start focusing solely on it rather than well rounded, functional fitness.

The first four videos were the early building blocks; the second half are where we begin to move in a way that starts to resemble a Muscle Up.  This is the FIFTH video in an eight episode series.  Enjoy!

Wednesday, 31 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER STRENGTH
Back Squat (any style):  3 x 3

INTERMEDIATE STRENGTH (Smolov Jr.)
Week 3 recommendations - Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2.  Instead add on extra weight to get a total of 15-25 pounds.  If last week’s squats were all easy, and you had zero problem with any reps, add 10-20# this week.  If they became difficult in the last few sets, and you experienced some legitimate soreness, add 5-10#.  If you could not complete all sets or could not walk because you were too sore, do not add weight.
High Bar Back Squat (HBBS):  6 x 6 @ 70% Plus – rest at least 2 minutes.

CONDITIONING
5 rounds for reps:
30 sec. Max Effort Burpees
30 sec. Rest

30 sec. Max Effort Kettlebell Swings, 32/24kg

30 sec. Rest

30 sec. Max Effort Ab-Mat Sit Ups

30 sec. Rest

• Score is total reps for all movements and all rounds combined.


Tuesday, 30 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH
Shoulder Press:  3 x 5; then 12 – 9 – 6

• During the “12 – 9 – 6” protocol portion, the goal is to select a weight which is challenging but allows you to complete Unbroken sets.  Complete all reps if you cannot do the set unbroken.  Take a 1-minute rest between completed sets.

INTERMEDIATE STRENGTH (Smolov Jr)
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10-20# this week.  If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#.  If you could not complete all sets or could not walk because you were so sore, do not add weight.
High Bar Back Squat (HBBS):  10 x 3 @ 85% plus – rest at least 2 minutes.

CONDITIONING
“Diane”
21-15-9 for time:
Deadlifts, 225/155#
Handstand Push Ups (Regionals Standards)

Movement Standards:
- Deadlift:  This is a traditional deadlift with the hands outside the knees.  Sumo deadlifts are not allowed.  Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.  The arms must be straight throughout.  Deliberate bouncing of the barbell is not allowed.  Dropping the barbell after the completion of the repetition is permitted.  Hitching is permitted, as long as full extension of the knees and hips is eventually reached.
- Handstand Push-up:  The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area.  The marked area will be 36" wide by 24" deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box).  At the bottom of each rep, the head touches the ground.  At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area.  Kipping is allowed.

Monday, 29 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER STRENGTH
1) Front Squat:  3 x 5
2) Back Squat (any style):  1 x 15-20

INTERMEDIATE STRENGTH (Smolov Jr)
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10-20# this week.  If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#.  If you could not complete all sets or could not walk because you were so sore, do not add weight.
High Bar Back Squat (HBBS):  8 x 4 @ 80% plus – rest at least 2 minutes.

CONDITIONING
8-minute AMRAP:
12 Burpees

12 Overhead Walking Lunges, 45/25# Plate (alternating total; 6 each leg)


Saturday, 27 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH
Deadlift:  3 x 5, then 12 – 9 – 6

• During the “12 – 9 – 6” protocol portion, the goal is to select a weight which is challenging but allows you to complete Unbroken sets.  Complete all reps if you cannot do the set unbroken.  Take a 1-minute rest between completed sets.

INTERMEDIATE STRENGTH (Smolov Jr)
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10-20# this week.  If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#.  If you could not complete all sets or could not walk because you were so sore, do not add weight.
High Bar Back Squat (HBBS):  7 x 5 @ 75% plus – rest at least 2 minutes.

CONDITIONING
3 rounds for time:
7 Strict Presses, 115/65#

14 Hang Power Cleans, 115/65#

21 Lateral Burpees (over bar)


How To Become The Top Dog Now - Po Bronson and Ashley Merryman


Friday, 26 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER / INTERMEDIATE WEIGHTLIFTING
7 sets:  3 Position Clean (High Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds.

• Each set includes a full Squat Clean starting from each of the three positions (three Cleans total) and then finishes with one Jerk.

CONDITIONING
3 rounds for total reps:
1:00 Max Effort Handstand Push Ups
Then, immediately -
2:00 AMRAP:
- Rest 1:00 between rounds.

This is 3 rounds of 3:00 of work with 1:00 rest after each round.  There is no break between the HSPU and the AMRAP.  Score is total reps completed.


Oly Shoes or No Oly Shoes – Travis Holley

Thursday, 25 July 2013

Rest Day

OR

Make up a missed WOD.

Many Samurai have Muscle Ups as their short-term or long-term goal.  Once a week I will be posting Dusty Hyland's (Dogtown CrossFit) "Virtuosity" video series for the Muscle Up.  If you dream about getting your first Muscle Up, watch these videos and practice before and/or after our regular WODs.  Do not let your lack of ability to perform a Muscle Up consume you and start focusing solely on it rather than well rounded, functional fitness.  This is the FOURTH video in an eight episode series.  Enjoy!

Wednesday, 24 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH
Back Squat (any style):  3 x 5

INTERMEDIATE STRENGTH (Smolov Jr)
If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10-20# this week.  If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5-10#.  If you could not complete all sets or could not walk because you were so sore, do not add weight.

High Bar Back Squat (HBBS):  6 x 6 @ 70% 1RM (plus weight discussed above) – rest at least 2 minutes between each set.

CONDITIONING
3 rounds for time:
50 Kettlebell Swings, 24/16kg

100 Double Unders

Tuesday, 23 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER STRENGTH
Shoulder Press:  5 x 3; then 10 – 7 – 4

• During the “10 – 7 – 4” protocol portion, the goal is to select a weight which is challenging but allows you to complete Unbroken sets.  Complete all reps if you cannot do the set unbroken.  Take a 1-minute rest between completed sets.

INTERMEDIATE STRENGTH (Smolov Jr)
High Bar Back Squat (HBBS):  10 x 3 @ 85% HBBS 1RM – rest at least 2 minutes (Smolov Jr Calculator)

CONDITIONING
Complete the following in any order and/or combination for time, but…
 - Perform 5 Burpees EMOM, beginning with a buy-in when the clock starts.
50 Chest-to-Bar Pull Ups
50 Ring Dips

Risk vs Reward – Freddy Camacho

Monday, 22 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH
1) Front Squat:  5 x 3
2) Back Squat (any style):  1 x 15-20

INTERMEDIATE STRENGTH
High Bar Back Squat (HBBS):  8 x 4 @ 80% HBBS 1RM – rest at least 2 minutes.

CONDITIONING
5 minute Kettlebell Snatch Test @ 24/16kg for total reps.

• The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.  These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep and DO NOT have to touch the ground.

The 7 Biggest CrossFit Mistakes (And How To Fix Them) – The Box Mag

Sunday, 21 July 2013

Rest Day

OR 

Make up a WOD you missed this week.

Saturday, 20 July 2013

WARM UP
1000m Row
• 4 Rounds:
1) Shoulder Pass-throughs/Dislocates w/ PVC x 5
2) Toes-to-Bar x 5
3) Ring Push Ups x 5
4) Overhead Squat, 45/35# x 5

CONDITIONING
“FR.E.A.K. (Fran, Eva, Annie, Kelly)”
For Time:
21 Thrusters, 95/65#
21 Pull Ups
800m Run
30 Kettlebell Swings, 24/16kg
30 Pull Ups
50 Double Unders (sub Tuck Jumps if necessary)
50 Ab Mat Sit Ups
400m Run
30 Box Jumps, 24/20”
30 Wall Balls, 20/14#

Friday, 19 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER STRENGTH
Deadlift:  3 x 3; 1 x 15-20

INTERMEDIATE STRENGTH (Smolov Jr)
High Bar Back Squat (HBBS):  7 x 5 @ 75% HBBS 1RM – rest at least 2 minutes (Smolov Jr Calculator).

CONDITIONING
7-minute AMRAP:
5 Chest-to-Bar Pull Ups

9 Kettlebell Swings, 24/16kg

Thursday, 18 July 2013

Rest Day

OR

Make up a missed WOD.

Many Samurai have Muscle Ups as their short-term or long-term goal.  Once a week I will be posting Dusty Hyland's (Dogtown CrossFit) "Virtuosity" video series for the Muscle Up.  If you dream about getting your first Muscle Up, watch these videos and practice before and/or after our regular WODs.  Do not let your lack of ability to perform a Muscle Up consume you and start focusing solely on it rather than well rounded, functional fitness.  This is the THIRD video in an eight episode series.  Enjoy!

Wednesday, 17 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER / INTERMEDIATE WEIGHTLIFTING
5 sets:  3 Position Clean (High Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds.

• For beginners, "heaviest possible" also means "as light as necessary" to ensure strict adherence to good form.  Seek active coaching during these sets.

CONDITIONING
With a 12-minute, continuously running clock -
3 minute AMRAP:
5 Chest-to-Bar Pull Ups
5 Ring Dips

Then, with no rest -
6 minute AMRAP:
30 Double Unders
12 Burpees

Then, with no rest -
3 minute AMRAP:
5 Chest-to-Bar Pull Ups
5 Ring Dips

• Post total reps to comments.

Open Those Hips – Zach Erick -- ** Avery important mobility article during this Squat cycle **

Tuesday, 16 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER STRENGTH
Back Squat (any style):  5 x 3

INTERMEDIATE STRENGTH (Smolov Jr)
For the next three weeks, we will be performing Smolov Jr, which means a lot of squatting.  When calculating weights based on 1RM, use your most current HBBS 1RM (10 July) NOT your HBBS PR!
High Bar Back Squat (HBBS):  6 x 6 @ 70% HBBS 1RM– rest at least 2 minutes (Smolov Jr Calculator)

CONDITIONING
Every 90 Seconds perform 1 Snatch + 3 Snatch Grip Push Press for a total of 7 sets.  Perform as many Double Unders as possible during the remainder of the first 60 seconds.  Rest the remaining 30 seconds (use this time to change plates, if need be; start at 80% plus of your Snatch).

Cautious in the Squat – Spencer Arnold

Monday, 15 July 2013

WARM UP (20 minutes with the goal of completing ENTIRE warm up; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10


BEGINNER / INTERMEDIATE WEIGHTLIFTING
20 minutes to establish a 1RM Clean.

No more than 5 heavy attempts.

BEGINNER / INTERMEDIATE STRENGTH
20 minutes to establish a 1RM Deadlift.


Sunday, 14 July 2013

Rest Day

OR

Make up a WOD you missed this week.

Saturday, 13 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER / INTERMEDIATE STRENGTH

15 Minutes to Establish a 1RM Jerk (racks may be used)

CONDITIONING
“Elizabeth” (Power version)

21-15-9 for time:
Power Cleans, 135/95#
Ring Dips

Friday, 12 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER WEIGHTLIFTING
1) Burgener Warm Up for the Snatch with PVC:  3 reps x 5 movements (Down & Up; Elbows High & Outside; Muscle Snatch; Snatch Lands @ 2”, 4”, 6”; Snatch Drop)
2) Skill Transfer Exercises for the Snatch with PVC:  3 reps x 5 movements (Snatch Push Press; Overhead Squat; Pressing Snatch Balance; Heaving Snatch Balance; Snatch Balance)
3) Hang Squat Snatch:  1 x 5 with empty bar (45/35), 2 x 5 - light; weight by feel, 2 x 3 – heavier than previous sets; maintain perfect form.

INTERMEDIATE WEIGHTLIFTING
EMOM for 5 minutes:
2 Snatches (full) @ 80% Snatch 1RM

Then, when the clock hits 5:00 -
2 minute AMRAP of:
Snatches (full) @ 80%

This is the Outlaw Snatch efficiency baseline.  Score is total reps completed in 7 minutes.  There are only 2 attempts allowed each minute during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

CONDITIONING
For time:
Test - 1 Mile Run

Thursday, 11 July 2013

Rest Day

OR

Make up a missed WOD.

Many Samurai have Muscle Ups as their short-term or long-term goal.  Once a week I will be posting Dusty Hyland's (Dogtown CrossFit) "Virtuosity" video series for the Muscle Up.  If you dream about getting your first Muscle Up, watch these videos and practice before and/or after our regular WODs.  Do not let your lack of ability to perform a Muscle Up consume you and start focusing solely on it rather than well rounded, functional fitness.  This is the second video in an eight episode series.  Enjoy!

Wednesday, 10 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER / INTERMEDIATE WEIGHTLIFTING
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70% Clean 1RM

DO NOT go above the prescribed weight.  Each set should be easy and fast.

BEGINNER / INTERMEDIATE STRENGTH
20 minutes to establish a 1RM High Bar Back Squat (HBBS)

CONDITIONING
For time:
150 Burpees

Tuesday, 9 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER / INTERMEDIATE STRENGTH
15 minutes to establish a 1RM Push Press.

CONDITIONING
“Helen”
3 rounds for time:
400m Run 

12 Pull Ups

Monday, 8 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER WEIGHTLIFTING
Split Jerk:  5 x 3

INTERMEDIATE WEIGHTLIFTING
20 minutes to establish a 1RM Clean & Jerk.

CONDITIONING
“Isabel”
For time:
30 Snatches, 135/95#

• Receiving in the Power, Split, and/or Squat position is acceptable.