Peoples,
It's been a real pleasure programming for CA these past few months. With that being said, I've got my time tied up getting ready to open the doors for my own facility, CrossFit Greenpoint. I don't like doing things half-assed, and I quite frankly, just don't have the time .
I love you all very much, and I encourage you to check out the programming at http://www.crossfitgreenpoint.com .
Best of luck
Coach Ron
October 25, 2012
October 24, 2012
Daily WOD 102412
Sorry for the late post. Real late.
A. OHS - max for day, 80% x 2
B. Snatch 70% x 2 x 5
Then, for rounds/reps
20 minutes AMRAP
6 C2B pullups
12 Wallballs
24 DU
*Rehab
A. Hang Muscle Snatch - 40% x 3 x 3
B. Bench Press 75% x 5, 85% x 3, 95% x 1+
C. Weighted Ring Pushups x 5 x max reps - 2 minutes in between sets
D. 5 x 6 BOR - 60-90s between sets
E. 3 x 10 Good mornings
F. 400m plate carry
A. OHS - max for day, 80% x 2
B. Snatch 70% x 2 x 5
Then, for rounds/reps
20 minutes AMRAP
6 C2B pullups
12 Wallballs
24 DU
*Rehab
A. Hang Muscle Snatch - 40% x 3 x 3
B. Bench Press 75% x 5, 85% x 3, 95% x 1+
C. Weighted Ring Pushups x 5 x max reps - 2 minutes in between sets
D. 5 x 6 BOR - 60-90s between sets
E. 3 x 10 Good mornings
F. 400m plate carry
October 23, 2012
October 22, 2012
Daily WOD 102312
A. FS 80% x 3 x 5
B. Snatch Pull 95% x 3 x 3
C. Jerk - max for day, 90% x 1 x 3
D. "Filthy Fifty" - With perfect form, seriously. This workout is not an excuse to move like an asshole.
*Rehab
A. 5-5-5 Hang Power Clean (pick it up off the blocks)
B. 50-25-10 Strict T2B
C. 50-25-10 Hollow Rocks
D. Max plank hold x 3 rounds, 1 minute rest in between sets
E. Max effort airdyne (no legs) 30s on, 1 minute off x 4-6 rounds
B. Snatch Pull 95% x 3 x 3
C. Jerk - max for day, 90% x 1 x 3
D. "Filthy Fifty" - With perfect form, seriously. This workout is not an excuse to move like an asshole.
*Rehab
A. 5-5-5 Hang Power Clean (pick it up off the blocks)
B. 50-25-10 Strict T2B
C. 50-25-10 Hollow Rocks
D. Max plank hold x 3 rounds, 1 minute rest in between sets
E. Max effort airdyne (no legs) 30s on, 1 minute off x 4-6 rounds
October 21, 2012
Daily WOD 10/22/12
A. Muscle Snatch -40% of Snatch - 3 x 3
B. Clean and Jerk - 70% x 2 x 5
Then,
5 rounds
185# FS x 7
400m Run
70# KB swing x 20
finish with
Tabata GHD situps
*Rehab
A. Deadlift - Week 1 , Cycle 1 - Percentages off of 90% of 1RM
65% x 5, 75% x 5, 85% x 5+
B. 5 x 10 bent over row
C. Press 70% x 3, 80% x 3, 90% x 3+
D. Bamboo Press - 5 x 10 heavier than last time
B. Clean and Jerk - 70% x 2 x 5
Then,
5 rounds
185# FS x 7
400m Run
70# KB swing x 20
finish with
Tabata GHD situps
*Rehab
A. Deadlift - Week 1 , Cycle 1 - Percentages off of 90% of 1RM
65% x 5, 75% x 5, 85% x 5+
B. 5 x 10 bent over row
C. Press 70% x 3, 80% x 3, 90% x 3+
D. Bamboo Press - 5 x 10 heavier than last time
October 20, 2012
October 19, 2012
Daily WOD 10/20/12
Everyone thank the Juice for today - we call this one "Squat On My Knob"
For time:
Run 1 mile
100 Burpees
Row 2k
200 Air Squats
*Rehab
A. 1 mile ruck carry - AHAP
B. EMOTM 1 rope climb - no legs - 10 minutes
C. 100 HSPU for time
D. 100 Hollow rocks for time
E. 20-30 minutes mobility
*Partition C and D as needed
Enjoy your Saturday
For time:
Run 1 mile
100 Burpees
Row 2k
200 Air Squats
*Rehab
A. 1 mile ruck carry - AHAP
B. EMOTM 1 rope climb - no legs - 10 minutes
C. 100 HSPU for time
D. 100 Hollow rocks for time
E. 20-30 minutes mobility
*Partition C and D as needed
Enjoy your Saturday
October 18, 2012
Daily WOD 101912
A. BS 85% x 2 x 4
B. Snatch DL - 105% x 3 x 3
C. Push Press - 80% x 4 x 5
AMRAP 8 minutes
225# BS x 5
7 Muscle ups
Finish with 3 sets
10-15 Reverse hypers
15-20 GHD situps
*Rehab
A. Bench Press - 70% x 3, 80% x 3, 90% x 3+
B. 1 ARM DB Bench Press (1DB only) 5 x 10 (ea side) AHAP
C. 3 x 6 Stiff Legged DL
D. 5 x 6 Bent Over Row - 60-90s between sets
E. 5 rounds - Max MU 1:1 work to rest
F. 100 Situps
B. Snatch DL - 105% x 3 x 3
C. Push Press - 80% x 4 x 5
AMRAP 8 minutes
225# BS x 5
7 Muscle ups
Finish with 3 sets
10-15 Reverse hypers
15-20 GHD situps
*Rehab
A. Bench Press - 70% x 3, 80% x 3, 90% x 3+
B. 1 ARM DB Bench Press (1DB only) 5 x 10 (ea side) AHAP
C. 3 x 6 Stiff Legged DL
D. 5 x 6 Bent Over Row - 60-90s between sets
E. 5 rounds - Max MU 1:1 work to rest
F. 100 Situps
October 16, 2012
Daily WOD 10/17/12
5 rounds
800m run
5 rope climbs
30 burpees
After completing the final set of burpees, rest EXACTLY 3 minutes
Max Calorie Row in 3 minutes (yes, more rowing)
B. Ab work of your choice
*Rehab
A. Press 5 x 65%, 5 x 75%, 5+ x 85%
B. 5 x 10 DB Press
Rest 10-15 minutes
AMRAP 8 minutes
10 HSPU
10 Weighted Situps
rest 3 minutes
EMOTM for 10 minutes, 100ft farmer walk, AHAP
800m run
5 rope climbs
30 burpees
After completing the final set of burpees, rest EXACTLY 3 minutes
Max Calorie Row in 3 minutes (yes, more rowing)
B. Ab work of your choice
*Rehab
A. Press 5 x 65%, 5 x 75%, 5+ x 85%
B. 5 x 10 DB Press
Rest 10-15 minutes
AMRAP 8 minutes
10 HSPU
10 Weighted Situps
rest 3 minutes
EMOTM for 10 minutes, 100ft farmer walk, AHAP
October 15, 2012
DAILY WOD 10/16/12
A. Snatch - Max for day
B. C/J - Max for day
C. FS - Max for day
2 minute rest between sets of Snatches and C/J.
D. Tabata Row x 16 intervals
*Rehab
A. Shoulder mobility and knee mobility - 20-25 minutes
B. 10 rounds
10 pullups
Max L-Sit hold
15 hollow rocks
1 minute plank
30s plank right/30s plank left
1 rope climb - no legs
Rest 1 minute after each round
C. 400m walk. AHAP.
B. C/J - Max for day
C. FS - Max for day
2 minute rest between sets of Snatches and C/J.
D. Tabata Row x 16 intervals
*Rehab
A. Shoulder mobility and knee mobility - 20-25 minutes
B. 10 rounds
10 pullups
Max L-Sit hold
15 hollow rocks
1 minute plank
30s plank right/30s plank left
1 rope climb - no legs
Rest 1 minute after each round
C. 400m walk. AHAP.
October 14, 2012
Daily WOD 10/15
Congrats Juice, for finishing 11th overall @ The Beast. You did damn good son, damn good.
For all questions about the *Rehab program, unless your knees are no longer working, ignore it.
A. Snatch Balance - max , 70% of that x 3 x 4
B. Power Snatch + Snatch - 75% (power snatch) x 1 + 1 x 5 sets
5 rounds
315 DL x 5
10 Ring HSPU
Rest 3 minutes
50 KB swings @ 2 pood
50 wallballs
*Rehab
We've just finished a full 5/3/1 cycle. Increase your hypothetical max by 5 pounds. All percentages will adjust accordingly.
A. Bench Press 65% x 5, 75% x 5, 85% x 5+
B. Bamboo Bench Press 5 x 10
C. Bent Over DB rows 5 x 10 (ea side) AHAP
D. Good mornings 3 x 6
E. 50 L pullups - PERFECT - for time
For all questions about the *Rehab program, unless your knees are no longer working, ignore it.
A. Snatch Balance - max , 70% of that x 3 x 4
B. Power Snatch + Snatch - 75% (power snatch) x 1 + 1 x 5 sets
5 rounds
315 DL x 5
10 Ring HSPU
Rest 3 minutes
50 KB swings @ 2 pood
50 wallballs
*Rehab
We've just finished a full 5/3/1 cycle. Increase your hypothetical max by 5 pounds. All percentages will adjust accordingly.
A. Bench Press 65% x 5, 75% x 5, 85% x 5+
B. Bamboo Bench Press 5 x 10
C. Bent Over DB rows 5 x 10 (ea side) AHAP
D. Good mornings 3 x 6
E. 50 L pullups - PERFECT - for time
October 12, 2012
Daily WOD 10/13
Joe came in 3rd on WOD 1 and 14th on WOD 2, putting him in 7th of about 80 people. The Juice is loose.
A. Jerk - max 85% x 2 x 2
B. Snatch Pull - 90% x 3 x 3
C. FS - 80% x 3 x 5
D. Row 5k
Rehab*
A. Row 5k
B. 21-15-9 BW bench, pullups
C. 30 MU for time
D. AMRAP 5 minutes - Supinated ring pullups
E. AMRAP 2 minutes - hollow rocks
A. Jerk - max 85% x 2 x 2
B. Snatch Pull - 90% x 3 x 3
C. FS - 80% x 3 x 5
D. Row 5k
Rehab*
A. Row 5k
B. 21-15-9 BW bench, pullups
C. 30 MU for time
D. AMRAP 5 minutes - Supinated ring pullups
E. AMRAP 2 minutes - hollow rocks
October 11, 2012
Daily WOD 10/12
Good luck Joseph and crew @ Beast of The East this weekend! Do us proud!
A. Mid-hang snatch high pull + mid hang muscle snatch @40% snatch x 2+2 x 3 sets - 1 min rest
B. C/J - 60% x 2 x 3, 65% x 2 x 2, 70% x 1 x 3, 1 min rest
C. 4 x 800m run, 3 minute rest between efforts
D. 3 rounds - 50 DU, 30 T2B
*Rehab
A. Mid-hang snatch high pull + mid hang muscle snatch @40% snatch x 2+2 x 3 sets - 1 min rest
B .5 x 2 box squats - AHAP with perfect form
C. Press - 75% x 5, 85% x 3, 95% x 1+
D. Deficit HSPU - 5 x max reps - 60s rest in between sets
E. 30 strict T2B
A. Mid-hang snatch high pull + mid hang muscle snatch @40% snatch x 2+2 x 3 sets - 1 min rest
B. C/J - 60% x 2 x 3, 65% x 2 x 2, 70% x 1 x 3, 1 min rest
C. 4 x 800m run, 3 minute rest between efforts
D. 3 rounds - 50 DU, 30 T2B
*Rehab
A. Mid-hang snatch high pull + mid hang muscle snatch @40% snatch x 2+2 x 3 sets - 1 min rest
B .5 x 2 box squats - AHAP with perfect form
C. Press - 75% x 5, 85% x 3, 95% x 1+
D. Deficit HSPU - 5 x max reps - 60s rest in between sets
E. 30 strict T2B
October 10, 2012
October 9, 2012
Daily WOD 10/10/12
*For Beast competitors
*Regular Programming
95# thrusters
A. For time:
50 DU
15 T2B
10 Stone to shoulder 145#
50 DU
15 T2B
10 Stone to shoulder 145#
B. Mobility work 15-20 minutes
*Regular Programming
A. BS 85% x 3 x 5
B. Snatch DL 100% x 3 x 3
C. Push Press 75% x 5 x 5
B. Snatch DL 100% x 3 x 3
C. Push Press 75% x 5 x 5
D.
21-15-9
95# thrusters
HSPU
50 DU in between rounds
*Rehab
A. Bench Press 75% x 5, 85% x 3, 95% x 1+
B. 5 x 10 - 1 ARM DB Bench Press
C. 21-15-9 w/ one 70# KB
KB Clean - alternating arms
Burpees
D. 3 x 5 Good mornings
50 DU in between rounds
*Rehab
A. Bench Press 75% x 5, 85% x 3, 95% x 1+
B. 5 x 10 - 1 ARM DB Bench Press
C. 21-15-9 w/ one 70# KB
KB Clean - alternating arms
Burpees
D. 3 x 5 Good mornings
October 8, 2012
Daily WOD 10/9/12
A. Snatch - heavy single
B. C/J - heavy single
C. Back Squat - heavy single
For the Snatch, you have 3 attempts in 6 minutes. Bar starts empty.
D. 3 x 10 - Reverse hyper, GH Raise
Rehab*
A. 4 x max pullups (kipping) 1:1 work to rest
B. 4 x max HSPU (kipping) 1:1 work to rest
Rest 5 minutes
C. 4 x max pullups (strict) 1:1 work to rest
D. 4 x max HSPU (strict) 1:1 work to rest
Rest 5 minutes
E. Dead bugs - 60s alternating, 60s same side, 60s top + bottom (1 set) - maintain perfect form - 3 sets
F. 5 x max effort plank with weighted vest -as heavy as possible - 1:1 work to rest
G. Tabata air squats - slow and controlled - aim for the same amount of reps per set
B. C/J - heavy single
C. Back Squat - heavy single
For the Snatch, you have 3 attempts in 6 minutes. Bar starts empty.
D. 3 x 10 - Reverse hyper, GH Raise
Rehab*
A. 4 x max pullups (kipping) 1:1 work to rest
B. 4 x max HSPU (kipping) 1:1 work to rest
Rest 5 minutes
C. 4 x max pullups (strict) 1:1 work to rest
D. 4 x max HSPU (strict) 1:1 work to rest
Rest 5 minutes
E. Dead bugs - 60s alternating, 60s same side, 60s top + bottom (1 set) - maintain perfect form - 3 sets
F. 5 x max effort plank with weighted vest -as heavy as possible - 1:1 work to rest
G. Tabata air squats - slow and controlled - aim for the same amount of reps per set
October 7, 2012
Daily WOD 10/8/12
A. Mid hang Power Snatch 65% x 2 x 5 - 1 minute rest
B. Snatch balance - max for day, 90% x 1, 80% x 2 x 2
C.
25 thrusters @135#
5 burpees on the minute, every minute
Rest 3 minutes
25 thrusters @135#
5 burpees on the minute, every minute
D.
Row 2k
*Rehab
A. Press - 70% x 3, 80% x 3, 90% x 3+
B. Press with bands + KB - 5 x 10 or bamboo bar
C. 5 x 5 Pendlay row - heavier than last time - rest 60s
D. AMRAP L-sit rope climbs in 5 minutes -
E. DB Squats - limited ROM - 3 x 10 - rest as needed
B. Snatch balance - max for day, 90% x 1, 80% x 2 x 2
C.
25 thrusters @135#
5 burpees on the minute, every minute
Rest 3 minutes
25 thrusters @135#
5 burpees on the minute, every minute
D.
Row 2k
*Rehab
A. Press - 70% x 3, 80% x 3, 90% x 3+
B. Press with bands + KB - 5 x 10 or bamboo bar
C. 5 x 5 Pendlay row - heavier than last time - rest 60s
D. AMRAP L-sit rope climbs in 5 minutes -
E. DB Squats - limited ROM - 3 x 10 - rest as needed
October 5, 2012
Daily WOD 10/6/12
A. FS 75% x 3 x 3 (if you're legs are hurting from yesterdays met-con, scale to 65%)
B. Snatch Pull 85% x 3 x 3
C. Jerk - Max for day, 90% x 1, 80% x 2 x 2
D.
Row 500m
10 Squat Snatches @ 135
Row 500m
10 Squat Snatches @155
Row 500m
10 Squat Snatches @185
*Rehab
A.
10 rounds of
10 pullups
1:1 work to rest
B. 3 rounds
Bent over sand bag row x 25 as heavy as possible
400m walk with as much weight as possible - think weight vest fully loaded + heavy sandbag
200ft farmer carry - 100# DB
C.
50 hollow rocks
3 max effort L-sit holds - 2 minute between each attempt
B. Snatch Pull 85% x 3 x 3
C. Jerk - Max for day, 90% x 1, 80% x 2 x 2
D.
Row 500m
10 Squat Snatches @ 135
Row 500m
10 Squat Snatches @155
Row 500m
10 Squat Snatches @185
*Rehab
A.
10 rounds of
10 pullups
1:1 work to rest
B. 3 rounds
Bent over sand bag row x 25 as heavy as possible
400m walk with as much weight as possible - think weight vest fully loaded + heavy sandbag
200ft farmer carry - 100# DB
C.
50 hollow rocks
3 max effort L-sit holds - 2 minute between each attempt
October 4, 2012
Daily WOD 10/5
A. Mid hang muscle snatch 40% of snatch 3 x 3
B. Clean + jerk + power clean x 1+1+1 x 3 sets - aim for 65-75% of C/J
C.
Run 400m
10 squat clean and jerks @ 135/95
Run 400m
10 squat clean and jerks @ 185/115
Run 400m
10 squat clean and jerks @ 225/155
*Rehab
A. Bench Press 70% x 3, 80% x 3 , 90% x 3+
C. Stiff Legged DL 3 x 6 - perfect form
B. "Black Jack" with deficit pushups - for time
D. Barbell curls 5 x 10
Finish with 15 minutes mobility work opening up your shoulders/chest/erectors and thoracic area.
Recipe of the week bitches - eat it up
B. Clean + jerk + power clean x 1+1+1 x 3 sets - aim for 65-75% of C/J
C.
Run 400m
10 squat clean and jerks @ 135/95
Run 400m
10 squat clean and jerks @ 185/115
Run 400m
10 squat clean and jerks @ 225/155
*Rehab
A. Bench Press 70% x 3, 80% x 3 , 90% x 3+
C. Stiff Legged DL 3 x 6 - perfect form
B. "Black Jack" with deficit pushups - for time
D. Barbell curls 5 x 10
Finish with 15 minutes mobility work opening up your shoulders/chest/erectors and thoracic area.
Recipe of the week bitches - eat it up
October 3, 2012
October 2, 2012
Daily WOD 10/3/12
A. BS 80% x 3 x 5
B. Snatch DL 103% x 3 x 3
C. PP 75% x 5 x 5
D.
20-16-8
Power Cleans @185#
2 Pood KB snatch - alternating arms
Burpee pullup
*Rehab
Take 90% of your most recent max, and base these percentages off that number
A. Press 65% x 5, 75% x 5, 85% x AMRAP
B. 5 x 10 seated DB press AHAP
C. 5 x 5 Pendlay row - rest 60s between sets
D. 6 x AMRAP strict muscle ups - 2 minutes between efforts - aim for 30 reps
B. Snatch DL 103% x 3 x 3
C. PP 75% x 5 x 5
D.
20-16-8
Power Cleans @185#
2 Pood KB snatch - alternating arms
Burpee pullup
*Rehab
Take 90% of your most recent max, and base these percentages off that number
A. Press 65% x 5, 75% x 5, 85% x AMRAP
B. 5 x 10 seated DB press AHAP
C. 5 x 5 Pendlay row - rest 60s between sets
D. 6 x AMRAP strict muscle ups - 2 minutes between efforts - aim for 30 reps
October 1, 2012
Daily WOD 10/2
A. Snatch - max
B. C/J - max
C. BS - max
10 minutes rest b/w exercises . 2 minutes rest between sets of snatches and C/J, rest as needed between sets of squats.
*Rehab
15-20 minute dynamic warmup , then
5 rounds
10 weighted pullups - heavier than last time
20 muscle sandbag snatch from the knee
5 rounds
25 hollow rocks
25 hanging leg raises (straight leg)
B. C/J - max
C. BS - max
10 minutes rest b/w exercises . 2 minutes rest between sets of snatches and C/J, rest as needed between sets of squats.
*Rehab
15-20 minute dynamic warmup , then
5 rounds
10 weighted pullups - heavier than last time
20 muscle sandbag snatch from the knee
5 rounds
25 hollow rocks
25 hanging leg raises (straight leg)
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