Strength:
3 Position Snatch x 5 sets at 50%
2 Position Snatch x 5 sets at 70%
Snatch x 5 sets at 85%
If your feeling good, work up to a 1 Rep MAX
Conditioning:
3 rounds of:
50 meter Farmers Carry (100# DBs/ 70# DBs)
100 meter shuttle sprint
Snatch Work with Pat Barber
*I would like you to do your 3 position Snatch in the opposite order. Therefore, do the first lift from the high hang, then the mid thigh, finally from the floor. For the 2 position Snatch, start with the mid thigh and then go to the floor.
I know I've shown this video before, but it's just so awesome, I had to show it again.
Post Weights and Times to Comments
April 30, 2012
April 29, 2012
WOD Monday 4/30/12
Strength:
Every Minute, On The Minute, for 15 minutes perform:
1 Hang Power Clean + 1 Hang Squat Clean
*These two movements are done one after another without the bar making contact with the floor.
*You can choose to attack this in two different ways. You could find a challenging weight and try to maintain that weight for all 15 sets, or you could add weight every set and find a max.
Conditioning:
Row 1000 meters
Rest 60 seconds
Row 1000 meters
Hang Power Clean
Hang Squat Clean
Post Weights and Times to Comments
Every Minute, On The Minute, for 15 minutes perform:
1 Hang Power Clean + 1 Hang Squat Clean
*These two movements are done one after another without the bar making contact with the floor.
*You can choose to attack this in two different ways. You could find a challenging weight and try to maintain that weight for all 15 sets, or you could add weight every set and find a max.
Conditioning:
Row 1000 meters
Rest 60 seconds
Row 1000 meters
Hang Power Clean
Hang Squat Clean
Post Weights and Times to Comments
Weekend WOD
Sorry this is a day late
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 Wallballs
Extra:
Every Minute, On the Minute, for 5 minutes perform:
7 Burpee Box Jumps
Then, on the 6th Minute, do as many Burpee Box Jumps as you can within that minute
Muscle Up Progressions, Part 2 (Part 1 was Posted on Wednesday)
Post Times to Comments
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 Wallballs
Extra:
Every Minute, On the Minute, for 5 minutes perform:
7 Burpee Box Jumps
Then, on the 6th Minute, do as many Burpee Box Jumps as you can within that minute
Muscle Up Progressions, Part 2 (Part 1 was Posted on Wednesday)
Post Times to Comments
April 27, 2012
April 26, 2012
WOD Friday 4/27/12
Strength:
Back Squat - Heavy Single
Conditioning:
MAX Rep Back Squat (315#/ 205#)
Rest 5 minutes
MAX Rep Front Squat (225#/ 155#)
Rest 5 minutes
MAX Rep Overhead Squat (135#/ 95#)
Intermediate:
(225#/ 155#)
(135#/ 95#)
(95#/ 65#)
Beginner:
(185#/ 125#)
(115#/ 80#)
(65#/ 45#)
MAX Back Squat w David Charbonneau
Post Weight and Reps to Comments
Back Squat - Heavy Single
Conditioning:
MAX Rep Back Squat (315#/ 205#)
Rest 5 minutes
MAX Rep Front Squat (225#/ 155#)
Rest 5 minutes
MAX Rep Overhead Squat (135#/ 95#)
Intermediate:
(225#/ 155#)
(135#/ 95#)
(95#/ 65#)
Beginner:
(185#/ 125#)
(115#/ 80#)
(65#/ 45#)
MAX Back Squat w David Charbonneau
Post Weight and Reps to Comments
April 25, 2012
WOD Thursday 4/26/12
Strength:
Hang Clean 3-3-3
Conditioning:
4 rounds of:
500m row
12 One-Legged Squats
5 Hang Cleans (225#/ 135#)
Intermediate: (185#/ 115#)
Beginner: (135#/ 95#)
Novice: (95#/ 65#)
Heavy Triple Hang Clean with Tom Maresca and David Charbonneau. Ignore the three Deadlifts for this Workout.
Carl Poali breaks down Regional WOD 2
Post Weights and Times to Comments
Hang Clean 3-3-3
Conditioning:
4 rounds of:
500m row
12 One-Legged Squats
5 Hang Cleans (225#/ 135#)
Intermediate: (185#/ 115#)
Beginner: (135#/ 95#)
Novice: (95#/ 65#)
Heavy Triple Hang Clean with Tom Maresca and David Charbonneau. Ignore the three Deadlifts for this Workout.
Carl Poali breaks down Regional WOD 2
Post Weights and Times to Comments
Daily Dose of Awesomeness
Whatever you want Mr. Gosling...whatever you want.
(click image to enlarge)
April 24, 2012
WOD Wednesday 4/25/12
Strength:
OFF
Conditioning:
4 rds of:
45 seconds Max Muscle ups
15 seconds Rest
45 seconds Max Reps of 5 Front Squat + 3 Push Jerk (135#/ 95#)
15 seconds Rest
Intermediate:
Chest to Bar Pull ups
(115#/ 80#)
Beginner:
Pull ups
(95#/ 65#)
Novice:
Ring Rows
(65#/ 45#)
Extra:
MAX Rep Parallette Handstand Pushup
Rest 5 minutes
MAX Rep Handstand Pushup
Carl Paoli goes through a beginner transition to learning the Muscle up
Post Reps completed to Comments
OFF
Conditioning:
4 rds of:
45 seconds Max Muscle ups
15 seconds Rest
45 seconds Max Reps of 5 Front Squat + 3 Push Jerk (135#/ 95#)
15 seconds Rest
Intermediate:
Chest to Bar Pull ups
(115#/ 80#)
Beginner:
Pull ups
(95#/ 65#)
Novice:
Ring Rows
(65#/ 45#)
Extra:
MAX Rep Parallette Handstand Pushup
Rest 5 minutes
MAX Rep Handstand Pushup
Carl Paoli goes through a beginner transition to learning the Muscle up
Post Reps completed to Comments
April 23, 2012
WOD Tuesday 4/24/12
Strength:
MAX Snatch
Conditioning:
2012 CrossFit Games Regional WOD 6
3 rds of:
7 Deadlifts (345#/ 225#)
7 Muscle ups
3 rds of:
21 Wall balls
21 Toes to Bar
Then:
100 ft Farmers (2 - 100#/ 70# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 100#/ 70# Dumbbells)
3 Muscle ups
Intermediate:
3 rds of:
7 Deadlifts (275#/ 185#)
7 Chest to Bar Pull ups
3 rds of:
21 Wall balls
21 Knees to Elbow
Then:
100 ft Farmers (2 - 80#/ 55# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 80#/ 55# Dumbbells)
3 Chest to Bar Pull ups
Beginner:
3 rds of:
7 Deadlifts (185#/ 125#)
7 Pull ups
3 rds of:
21 Wall balls
21 Sit ups
Then:
100 ft Farmers (2 - 60#/ 40# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 60#/ 40# Dumbbells)
3 Pull ups
*For movement Standards visit the CrossFit Games Website here
Snatch Compilation from California Strength
Post Weights and Times to Comments
MAX Snatch
Conditioning:
2012 CrossFit Games Regional WOD 6
3 rds of:
7 Deadlifts (345#/ 225#)
7 Muscle ups
3 rds of:
21 Wall balls
21 Toes to Bar
Then:
100 ft Farmers (2 - 100#/ 70# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 100#/ 70# Dumbbells)
3 Muscle ups
Intermediate:
3 rds of:
7 Deadlifts (275#/ 185#)
7 Chest to Bar Pull ups
3 rds of:
21 Wall balls
21 Knees to Elbow
Then:
100 ft Farmers (2 - 80#/ 55# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 80#/ 55# Dumbbells)
3 Chest to Bar Pull ups
Beginner:
3 rds of:
7 Deadlifts (185#/ 125#)
7 Pull ups
3 rds of:
21 Wall balls
21 Sit ups
Then:
100 ft Farmers (2 - 60#/ 40# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 60#/ 40# Dumbbells)
3 Pull ups
*For movement Standards visit the CrossFit Games Website here
Snatch Compilation from California Strength
Post Weights and Times to Comments
April 22, 2012
WOD Monday 4/23/12
Workout 1:
4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
Post Times or Reps completed to Comments
4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
Post Times or Reps completed to Comments
April 21, 2012
Weekend WOD
Strength:
OFF
Conditioning:
2012 CrossFit Games Regional WOD 2
Row 2000 meters
50 one-legged squats, alternating
25 Hang Cleans (225#/ 135#)
Intermediate:
Use Assistance for Squats
Hang Cleans (185#/ 115#)
Beginner:
Use Assistance for Squats
Hang Cleans (135#/ 95#)
*Time Cap: 17 minutes
You can find a full Workout description and Demo Video here
Post Times to Comments
OFF
Conditioning:
2012 CrossFit Games Regional WOD 2
Row 2000 meters
50 one-legged squats, alternating
25 Hang Cleans (225#/ 135#)
Intermediate:
Use Assistance for Squats
Hang Cleans (185#/ 115#)
Beginner:
Use Assistance for Squats
Hang Cleans (135#/ 95#)
*Time Cap: 17 minutes
You can find a full Workout description and Demo Video here
Post Times to Comments
April 20, 2012
WOD Friday 4/20/2012
Reebok Crossfit Games Regionals Individual Workout 1
(try to make this title longer, I dare you)
(try to make this title longer, I dare you)
21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up
Extra Credit:
200 Double Unders
100 sit-ups
50 burpees
Modified Diane w Axle Bar and Keg Press
Post times to comments
April 19, 2012
April 18, 2012
WOD Thursday 4/19/12
Strength:
Snatch: 3 rep max - Touch and Go (The only place the bar can rest is overhead)
Conditioning:
3 rounds of:
400m run
20 Wallballs
15 Chest to Bar Pull ups
10 Box Jump (30"/ 24")
5 Rope Climb
Intermediate:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Rope Climb
Beginner:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Modified Rope Climb
Post Weight and Times to Comments
Snatch: 3 rep max - Touch and Go (The only place the bar can rest is overhead)
Conditioning:
3 rounds of:
400m run
20 Wallballs
15 Chest to Bar Pull ups
10 Box Jump (30"/ 24")
5 Rope Climb
Intermediate:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Rope Climb
Beginner:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Modified Rope Climb
Post Weight and Times to Comments
April 17, 2012
WOD Wednesday 4/18/12
Strength:
Front Squat: 3-3-3-3-3
Conditioning:
4 rounds of:
4 Power Cleans (205#/ 135#)
6 Muscle ups (4 for women)
8 Toes through Rings
10 Burpees
12 Handstand Pushups
3 Minutes Rest
Intermediate:
4 rounds of:
4 Power Cleans (155#/ 105#)
6 Chest to Bar Pull ups
8 Toes to Bar
10 Burpees
12 Modified Handstand Pushups
3 Minutes Rest
Beginner:
4 rounds of:
4 Power Cleans (115#/ 75#)
6 Pull ups
8 Knees to Elbow
10 Burpees
12 Pushups
3 Minutes Rest
*Another WOD courtesy of www.CrossFitInvictus.com
Post Weight and Times to Comments
Front Squat: 3-3-3-3-3
Conditioning:
4 rounds of:
4 Power Cleans (205#/ 135#)
6 Muscle ups (4 for women)
8 Toes through Rings
10 Burpees
12 Handstand Pushups
3 Minutes Rest
Intermediate:
4 rounds of:
4 Power Cleans (155#/ 105#)
6 Chest to Bar Pull ups
8 Toes to Bar
10 Burpees
12 Modified Handstand Pushups
3 Minutes Rest
Beginner:
4 rounds of:
4 Power Cleans (115#/ 75#)
6 Pull ups
8 Knees to Elbow
10 Burpees
12 Pushups
3 Minutes Rest
*Another WOD courtesy of www.CrossFitInvictus.com
Post Weight and Times to Comments
April 16, 2012
WOD Tuesday 4/17/12
Strength:
OFF
Conditioning:
10 rounds of:
100m sprint
90 seconds rest
Goal for today: Go Faster than Usain Bolt ...
Post Times to Comments
OFF
Conditioning:
10 rounds of:
100m sprint
90 seconds rest
Goal for today: Go Faster than Usain Bolt ...
Post Times to Comments
April 15, 2012
WOD Monday 4/16/12
Strength:
Squat Clean - Heavy Single
Conditioning:
2011 Regionals WOD 6
20 Calorie Row
30 Burpees
40 Ground to Overhead (45# Dumbbells/ 35# Dumbbells)
50 Toes to Bar
100 ft Overhead Walking Lunge (45#/ 25#)
150 ft Sprint
Intermediate:
Dumbbells (30#/ 20#)
Knees to Elbows instead of Toes to Bar
Overhead Walking Lunge (25#/ 10#)
Beginner:
Dumbbells (20#/ 15#)
Sit ups instead of Toes to Bar
Walking Lunge
Squat Clean w Kendrick Farris - Ignore the Jerk part of this
WOD Instructional Video
Post Weight and Times to Comments
Squat Clean - Heavy Single
Conditioning:
2011 Regionals WOD 6
20 Calorie Row
30 Burpees
40 Ground to Overhead (45# Dumbbells/ 35# Dumbbells)
50 Toes to Bar
100 ft Overhead Walking Lunge (45#/ 25#)
150 ft Sprint
Intermediate:
Dumbbells (30#/ 20#)
Knees to Elbows instead of Toes to Bar
Overhead Walking Lunge (25#/ 10#)
Beginner:
Dumbbells (20#/ 15#)
Sit ups instead of Toes to Bar
Walking Lunge
Squat Clean w Kendrick Farris - Ignore the Jerk part of this
WOD Instructional Video
Post Weight and Times to Comments
Daily Dose of Awesomeness
Pretty sure he is facing the wrong way.
(as always click image to enlarge)
April 13, 2012
Weekend WOD
Strength:
OFF
Conditioning:
"Amanda"
9-7-5 of:
Muscle up
Squat Snatch (135#/ 95#)
Intermediate:
9-7-5 of:
Pull up (x 3)
Ring Dip (x 3)
Squat Snatch (115#/ 80#)
Beginner:
9-7-5 of:
Pull up (x 2)
Ring Dip (x 2)
Squat Snatch (95#/ 65#)
Novice:
9-7-5 of:
Pull up
Ring Dip
Squat Snatch (65#/ 45#)
WOD DEMO w David Charbonneau
Post Time to Comments
OFF
Conditioning:
"Amanda"
9-7-5 of:
Muscle up
Squat Snatch (135#/ 95#)
Intermediate:
9-7-5 of:
Pull up (x 3)
Ring Dip (x 3)
Squat Snatch (115#/ 80#)
Beginner:
9-7-5 of:
Pull up (x 2)
Ring Dip (x 2)
Squat Snatch (95#/ 65#)
Novice:
9-7-5 of:
Pull up
Ring Dip
Squat Snatch (65#/ 45#)
WOD DEMO w David Charbonneau
Post Time to Comments
April 12, 2012
WOD Friday 4/13/12
Strength:
MAX Jerk
Conditioning:
12 Deadlift (315#/ 205#)
40 Wallballs
50 Double Unders
9 Deadlift
30 Wallballs
50 Double Under
6 Deadlift
20 Wallballs
50 Double Unders
3 Deadlift
10 Wallballs
50 Double Unders
Intermediate:
Deadlift (225#/ 150#)
Beginner:
Deadlift (135#/ 95#)
COMPETITION:
Deadlift (365#/ 245#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
385# Jerk w Frank Murray
Post Weights and Times to Comments
MAX Jerk
Conditioning:
12 Deadlift (315#/ 205#)
40 Wallballs
50 Double Unders
9 Deadlift
30 Wallballs
50 Double Under
6 Deadlift
20 Wallballs
50 Double Unders
3 Deadlift
10 Wallballs
50 Double Unders
Intermediate:
Deadlift (225#/ 150#)
Beginner:
Deadlift (135#/ 95#)
COMPETITION:
Deadlift (365#/ 245#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
385# Jerk w Frank Murray
Post Weights and Times to Comments
April 11, 2012
WOD Thursday 4/12/12
Strength:
Back Squat 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (225#/ 150#)
4 Muscle ups
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (185#/ 125#)
3 Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (135#/ 95#)
8 Pistols
250m row
Intermediate:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (185#/ 125#)
4 Muscle ups or (12 pull ups and 12 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (135#/ 95#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (95#/ 65#)
8 Pistols
250m row
Beginner:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (135#/ 95#)
4 Muscle ups or (8 pull ups and 8 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (95#/ 65#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (65#/ 45#)
8 Pistols
250m row
*This WOD is from CrossFit Invictus
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Weights and Reps to Comments
Back Squat 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (225#/ 150#)
4 Muscle ups
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (185#/ 125#)
3 Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (135#/ 95#)
8 Pistols
250m row
Intermediate:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (185#/ 125#)
4 Muscle ups or (12 pull ups and 12 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (135#/ 95#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (95#/ 65#)
8 Pistols
250m row
Beginner:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (135#/ 95#)
4 Muscle ups or (8 pull ups and 8 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (95#/ 65#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (65#/ 45#)
8 Pistols
250m row
*This WOD is from CrossFit Invictus
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Weights and Reps to Comments
April 10, 2012
Daily Dose of Awesomeness
Here's our friend demonstrating proper catching technique.
(as always click image to enlarge)
WOD Wednesday 4/11/12
Strength:
MAX Snatch
Conditioning:
Run 800m then:
21-15-9 of:
Overhead Squat (135#/ 95#)
Handstand Push up, then:
1000m Row
Intermediate:
Run 800m then:
21-15-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
1000m Row
Beginner:
Run 400m then:
15-12-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
500m Row
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Pyrros Dimas World Record Snatch from 1998 Olympics - Skip to 4:00 minutes in for his World Record Lift.
Post Weights and Times to Comments
MAX Snatch
Conditioning:
Run 800m then:
21-15-9 of:
Overhead Squat (135#/ 95#)
Handstand Push up, then:
1000m Row
Intermediate:
Run 800m then:
21-15-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
1000m Row
Beginner:
Run 400m then:
15-12-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
500m Row
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Pyrros Dimas World Record Snatch from 1998 Olympics - Skip to 4:00 minutes in for his World Record Lift.
Post Weights and Times to Comments
April 9, 2012
WOD Tuesday 4/10/12
Strength:
OFF
Conditioning:
6 rounds of:
10 Deadlifts (225#/ 155#)
10 Squat Cleans (135#/ 95#)
400m run
Intermediate:
6 rounds of:
10 Deadlifts (185#/ 125#)
10 Squat Cleans (95#/ 65#)
400m run
Beginner:
4 rounds of:
10 Deadlifts (135#/ 95#)
10 Squat Cleans (65#/ 45#)
400m run
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD Demo w Joey Marble - Sorry about the terrible video quality
Post Times to Comments
OFF
Conditioning:
6 rounds of:
10 Deadlifts (225#/ 155#)
10 Squat Cleans (135#/ 95#)
400m run
Intermediate:
6 rounds of:
10 Deadlifts (185#/ 125#)
10 Squat Cleans (95#/ 65#)
400m run
Beginner:
4 rounds of:
10 Deadlifts (135#/ 95#)
10 Squat Cleans (65#/ 45#)
400m run
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD Demo w Joey Marble - Sorry about the terrible video quality
Post Times to Comments
Daily Dose of Awesomeness
All of our pro athletes definitely get their sauce from the Pokemon in Japan.
(as always click the image to enlarge)
WOD Monday 4/9/12
Strength:
OFF
Conditioning:
100 Pull ups
100 KB Swings (53#/ 35#)
100 Double Unders
100 Overhead Squats (95#/ 65#)
Beginner:
50 Pull ups or Jumping Pull ups
50 KB Swings (35#/ 26#)
50 Double Unders or Tuck Jumps
50 Overhead Squats (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Last Years CrossFit Games Champion, Annie Thorisdottir, completing this WOD at last years European Regional
Post Time to Comments
OFF
Conditioning:
100 Pull ups
100 KB Swings (53#/ 35#)
100 Double Unders
100 Overhead Squats (95#/ 65#)
Beginner:
50 Pull ups or Jumping Pull ups
50 KB Swings (35#/ 26#)
50 Double Unders or Tuck Jumps
50 Overhead Squats (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Last Years CrossFit Games Champion, Annie Thorisdottir, completing this WOD at last years European Regional
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April 8, 2012
April 7, 2012
Weekend WOD
Strength:
OFF
Conditioning:
21-15-9 rep rounds of:
Deadlift (315#/ 205#)
Box Jump (30"/ 24")
Intermediate:
21-15-9 rep rounds of:
Deadlift (225#/ 155#)
Box Jump (24"/ 20")
Beginner:
21-15-9 rep rounds of:
Deadlift (135#/ 95#)
Box Jump (24"/ 20")
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO from last years Northeast Regional
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OFF
Conditioning:
21-15-9 rep rounds of:
Deadlift (315#/ 205#)
Box Jump (30"/ 24")
Intermediate:
21-15-9 rep rounds of:
Deadlift (225#/ 155#)
Box Jump (24"/ 20")
Beginner:
21-15-9 rep rounds of:
Deadlift (135#/ 95#)
Box Jump (24"/ 20")
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO from last years Northeast Regional
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April 6, 2012
April 5, 2012
WOD Friday 4/6/12
Strength:
Snatch: Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 10 minutes of:
1000m row
100 Double Unders
Max rep Squat Snatch with remaining time (155#/ 105#)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Snatch World Record
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Snatch: Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 10 minutes of:
1000m row
100 Double Unders
Max rep Squat Snatch with remaining time (155#/ 105#)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Snatch World Record
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April 4, 2012
WOD Thursday 4/5/12
Strength:
Front Squat 5-5-5-5-5
Conditioning:
21-15-9 rep rounds of:
Chest to Bar Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (135#/ 95#)
KB Swing (70#/ 53#)
Intermediate:
21-15-9 rep rounds of:
Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (95#/ 65#)
KB Swing (53#/ 35#)
Beginner:
21-15-9 rep rounds of:
Pull ups or Jumping Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (65#/ 45#)
KB Swing (35#/ 26#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Weights and Times to Comments
Front Squat 5-5-5-5-5
Conditioning:
21-15-9 rep rounds of:
Chest to Bar Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (135#/ 95#)
KB Swing (70#/ 53#)
Intermediate:
21-15-9 rep rounds of:
Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (95#/ 65#)
KB Swing (53#/ 35#)
Beginner:
21-15-9 rep rounds of:
Pull ups or Jumping Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (65#/ 45#)
KB Swing (35#/ 26#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Weights and Times to Comments
April 3, 2012
WOD Wednesday 4/4/12
Strength:
Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Conditioning:
3 rounds of:
400m run
8 Clean and Jerk (225#/ 155#)
12 Ring Handstand Push ups
Intermediate:
3 rounds of:
400m run
8 Clean and Jerk (185#/ 135#)
12 Handstand Push ups
Beginner:
3 rounds of:
400m run
8 Clean and Jerk (135#/ 95#)
12 Push ups
Novice:
3 rounds of:
400m run
8 Clean and Jerk (95#/ 65#)
12 Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Handstand Push up Tips
Just for fun -- Some big men moving big weight in the 2004 Olympics in the Clean and Jerk Event
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Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Conditioning:
3 rounds of:
400m run
8 Clean and Jerk (225#/ 155#)
12 Ring Handstand Push ups
Intermediate:
3 rounds of:
400m run
8 Clean and Jerk (185#/ 135#)
12 Handstand Push ups
Beginner:
3 rounds of:
400m run
8 Clean and Jerk (135#/ 95#)
12 Push ups
Novice:
3 rounds of:
400m run
8 Clean and Jerk (95#/ 65#)
12 Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Handstand Push up Tips
Just for fun -- Some big men moving big weight in the 2004 Olympics in the Clean and Jerk Event
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April 2, 2012
WOD Tuesday 4/3/12
Strength:
OFF
Conditioning:
5 rounds of:
5 Power Snatch (155#/ 105#)
10 Chest to Bar Pull ups
15 Box Jumps
Intermediate:
5 rounds of:
5 Power Snatch (115#/ 80#)
10 Pull ups
15 Box Jumps
Beginner:
5 rounds of:
5 Power Snatch (95#/ 65#)
10 Pull ups or Jumping Pull ups
15 Box Jumps
Power Snatch Demo
Carl Poali breaks down Chest to Bar Pull ups
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OFF
Conditioning:
5 rounds of:
5 Power Snatch (155#/ 105#)
10 Chest to Bar Pull ups
15 Box Jumps
Intermediate:
5 rounds of:
5 Power Snatch (115#/ 80#)
10 Pull ups
15 Box Jumps
Beginner:
5 rounds of:
5 Power Snatch (95#/ 65#)
10 Pull ups or Jumping Pull ups
15 Box Jumps
Power Snatch Demo
Carl Poali breaks down Chest to Bar Pull ups
Post times to Comments
The Monthly Movement
The Couch Stretch:
Why:
- Great way to get more flexible and relieve some tension and tightness you might have in your quads, hamstrings, and hips.
How:
- Find a wall, bench, or couch and get on a knee with your back facing the wall.
- Now bend one leg and try to get your knee, shin, and ankle to touch the wall at the same time.
- Now take the other leg and bend it in a 90 degree angle as if you were sitting.
- Alternate standing up straight and pushing your hips forward.
- Do this for 2-3 min on each side.
As you see in the video you might want to put some type of cushion under your knee to prevent soreness. You might not be able to perform the full movement at first, but that's ok. Do what you can and build up until you can do the whole movement. It will most likely hurt, but that's how you know it's working. This is also a great opportunity to practice your pain face.
Train hard and train smart.
WOD Monday 4/2/2012
Strength:
Thruster Ladder - 20 sec to perform one Thruster, 10 sec to transition to the next barbell.
When you cannot perform a Thruster in the allotted time you're done.
For time:
Thruster Ladder Demo
Run, HSPU, Row Demo
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Thruster Ladder - 20 sec to perform one Thruster, 10 sec to transition to the next barbell.
When you cannot perform a Thruster in the allotted time you're done.
Men's weights: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women's weights: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Conditioning:
1000m Run
30 Handstand push-ups
1000m Row
Thruster Ladder Demo
Run, HSPU, Row Demo
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