Daily Dose of Awesomeness

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



 

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
 

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

WOD Tuesday 2/21/12

Strength:

  Overhead Squat 1-1-1-1-1-1-1


Conditioning:

   As Many Rounds As Possible (AMRAP) in 10 minutes of:
       30 Double Unders
       15 Power Snatches (75#/ 55#)

   Beginner:
   AMRAP 10 of:
       30 Double Unders or Tuck Jumps
       15 Power Snatches (45#/ 35#)


Extra/ Competition WOD (Optional):
 
   AMRAP 5 of:
       5 Overhead Squats (135#/ 95#)
       5 Burpees

   Intermediate: (95#/ 65#)


*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.

Overhead Squat w David Charbonneau

WOD Demo w David Charbonneau

Post Weights and Rounds to Comments

Weekend WOD

Strength:

   MAX Back Squat

Conditioning:

   As Many Rounds As Possible (AMRAP) in 12 minutes of:
       30 Overhead Walking Lunge Steps (45#/ 25#)
       15 Ring Dips


   Beginner:
   AMRAP 12 of:
       30 Walking Lunge Steps
       15 Bench Dips or 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.


Back Squat w David Charbonneau --> 455#



WOD DEMO w Joe Arias and Joey Marble




Post Weights and Times to Comments

WOD Thursday 1/26/12

Strength:

   MAX Deadlift

Conditioning:

   7 rounds of:
       7 Front Squats (165#/ 115#)
       7 Chest to Bar Pull ups


   Intermediate:
   7 rounds of:
       7 Front Squats (135#/ 95#)
       7 Pull ups


   Beginner:
   5 rounds of:
       7 Front Squats (95#/ 65#)
       7 Pull ups or Jumping Pull ups


   Novice:
   5 rounds of:
       7 Front Squats (45#/ 35#)
       7 Pull ups or Jumping Pull 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.


We had two Deadlift PRs today. Congratulations to Andrew Gelber and Batcheva Gutterman on setting new personal bests! Andrew hit 435#, improving 10# from last time. Batcheva hit 245#, improving by a whopping 50#! Way to go guys! Here are some vids of their feats.





WOD DEMO w David Charbonneau






Post Weights and Times to Comments

Weekend WOD

Strength:

   Max Clean and Jerk


Conditioning:

   As Many Rounds As Possible (AMRAP) in 15 minutes of:
      5 Hang Squat Cleans (155# for men/ 105 for women)
      1 Rope Climb
      5 Handstand Pushups
      1 Rope Climb


   Intermediate:
   AMRAP 15 of:
      5 Hang Squat Clean (115#/ 80#)
      1 Rope Climb or 5 Pull ups
      5 Handstand Pushups or 10 Pushups
      1 Rope Climb or 5 Pull ups

 
   Beginner:
   AMRAP 15 of:
      5 Hang Squat Clean (95#/ 65#)
      5 Pull ups or Jumping Pull ups
      5 Pushups
      5 Pull ups or Jumping Pull ups


   Novice:
   AMRAP 10 of:
      5 Hang Squat Clean (65#/ 45#)
      5 Pull ups or Jumping Pull ups
      5 Pushups
      5 Pull ups or Jumping Pull 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.


MAX CLEAN & JERK DEMO w David Charbonneau



WOD DEMO w David Charbonneau and Joseph Arias




Post Weights and Rounds to Comments

WOD Tuesday 12/20/11

Strength:

   MAX Bench Press
   MAX Weighted Pull up


Conditioning:

   As Many Rounds As Possible (AMRAP) in 15 minutes of:
      3 Weighted Pull ups (45# for men/ 30# for women)
      3 Bench Press (225#/ 155#)


   Intermediate:
   AMRAP 15 of:
      3 Weighted Pull ups (25#/ 15#)
      3 Bench Press (185#/ 135#)


   Beginner:
   AMRAP 15 of:
      3 Pull ups
      3 Bench Press (135#/ 95#)


   Novice:
   AMRAP 10 of:
      5 Pull ups or Jumping Pull ups
      5 Pushups


*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.


Joseph Arias does a 120# Weighted Pull up at a Body Weight of 220#



WOD DEMO w Joseph Arias and Thomas Maresca




Post Weights and Times to Comments

Weekend WOD

Strength:

   MAX Deadlift


Conditioning:

   Shoulder to Overhead, 30 reps (205# for men/ 145# for women)
     *The bar must be picked up from the floor. After that, the bar can be taken from shoulder to overhead using any technique (jerk, push press, etc.)


   Intermediate: (175#/ 125#)


   Beginner: (135#/ 95#)


   Novice: (95#/ 65#)


*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.


Deadlift Demo w/ David Charbonneau



WOD DEMO w Thomas Maresca --> using an Axle Bar. Only half the WOD ... ran out of video space ...




Post Weights and Times to Comments



 

WOD Thursday 12/8/11

Strength:

   MAX Deadlift


Conditioning:

   50 Deadlifts
     *Every minute, on the minute, you must complete 5 box jumps. The clock continues to run the entire time, so the faster you complete the box jumps, the more time you have to do the Deadlifts. For the box jumps, you must stand up completely on the top of the box for a rep to count.

   Advanced:
     Deadlift: (275# for men/ 185# for women)
     Box Jump: (30"/ 24")

   Intermediate:
     Deadlift: (225#/ 155#)
     Box Jump: (30"/ 24")

   Beginner:
     Deadlift: (185#/ 125#)
     Box Jump: (24"/ 20")

   Novice:
     Deadlift: (135#/ 95#)
     Box Jump: (20"/ 16")


*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.


MAX Deadlift w David Charbonneau



WOD DEMO w David Charbonneau -- Few reps deep when the video starts, camera was on picture mode ...





Post Weight and Time to Comments

WOD Tuesday 12/6/11

Strength:

   MAX Snatch


Conditioning:

   7 rounds of:
     35 Double Unders
     1 Snatch (This should be at least 85% of the MAX you previously established)


   Intermediate:
   7 rounds of:
     35 Double Unders or Tuck Jumps
     1 Snatch (75% of the MAX you previously established)


   Beginner:
   5 rounds of:
     35 Double Unders or Tuck Jumps
     5 Overhead Squats (95# for men/ 65# for women)


   Novice:
   5 rounds of:
     25 Double Unders or Tuck Jumps
     5 Overhead Squats (45# for men/ 35# for women)
 

*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 DEMO w Joseph Arias



WOD DEMO w David Charbonneau - This is only the first 3 rounds




Post Weight and Times to Comments

WOD Wednesday 11/23/11

Strength:

   Max Clean and Jerk


Conditioning:

   "Grace"

   30 Clean and Jerks for time (135# for men/ 95# for women)

   Intermediate: 115#/ 80#

   Beginner: 95#/ 65#

   Novice: 45#/ 35#


MAX Clean and Jerk w David Charbonneau



David Charbonneau does Grace at 225#

David Charbonneau 225# Grace from CrossFit Virtuosity on Vimeo.



Post Weights and Times to Comments

WOD Monday 11/21/11

Strength:

   Max Jerk from the rack

Conditioning:

   

   10 Jerks (Weight is your Body Weight, for example: If you weigh 200#, use 200#)

   Farmers Carry (25 meters) (Your Body Weight in each hand)

   8 Jerks

   Farmers Carry

   6 Jerks

   Farmers Carry

   4 Jerks

   Farmers Carry

   2 Jerks

   Farmers Carry

   30 Handstand Pushups

     *STOP the time here. Start a new clock

   Once the last Handstand Pushup is completed, you then have exactly 2 minutes to establish a MAX Shoulder to Overhead from the rack. If you drop the bar, you have to pick it back up yourself.

   Intermediate:

   10 Jerks (75% of BW, for example: If you weigh 200#, use 150#)

   Farmers Carry (25 meters) (75% BW in each hand)

   8 Jerks

   Farmers Carry

   6 Jerks

   Farmers Carry

   4 Jerks

   Farmers Carry

   2 Jerks

   Farmers Carry

   30 Pushups

     *STOP the time here. Start a new clock

   Once the last Pushup is completed, you then have exactly 2 minutes to establish a MAX Shoulder to Overhead from the rack. If you drop the bar, you have to pick it back up yourself.

   Beginner:

   Same as Intermediate but use 50% of BW for the Weights. So, if you weigh 200#, use 100#

   Novice:

   Same as Intermediate but use 25% of BW for the Weights. So, if you weigh 200#, use 50#

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


MAX JERK DEMO w David Charbonneau


WOD DEMO w David Charbonneau

This is video shows the POST WOD MAX Shoulder to Overhead




Post Weights (Pre and Post WOD) and Times to Comments

Weekend WOD

Strength:

   Max Snatch


Conditioning:

   3 rounds of:
     10 Overhead Squats (135# for men/ 95# for women)
     50 Double Unders


   Intermediate:
   3 rounds of:

     10 Overhead Squats (95#/ 65#)

     25 Double Unders or Tuck Jumps

   Beginner:

   3 rounds of:

     10 Overhead Squats (45#/ 35#)

     25 Double Unders or Tuck Jumps


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.

Snatch DEMO w Joseph Arias

WOD DEMO w David Charbonneau

Post Weights and Times to Comments

WOD Monday 11/7/11

Strength:

   Max Snatch


Conditioning:

   2 rounds of:
     800 meter run
     30 Sumo Deadlift High Pull (115# for men/ 75# for women)
     50 Box Jumps


   Intermediate:
       (75#/ 55#)
   

   Beginner:
   2 rounds of:
     400m run
     15 Sumo Deadlift High Pull (45#/ 35#)
     25 Box Jumps


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


SNATCH DEMO w Joseph Arias - 225#

The finer points of the Sumo Deadlift High Pull - courtesy of CrossFit.com
   *If you are not familiar with this movement, watch this video in its entirety. It will be worth it.

Post Weights and Times to comments

WOD Wednesday 11/2/11

Strength:

   Max Clean and Jerk


Conditioning:

   500m Row
   20 Burpees
   20 Shoulder to Overhead (165# for men/ 115# for women)

   Intermediate: (135#/ 95#)

   Beginner: (95#/ 65#)

   * This is an all out sprint. Limit breaks and crush this thing.

   *Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


Clean and Jerk DEMO w David Charbonneau

WOD DEMO w David Charbonneau -- skip to the two minute mark to skip watching the row

Post Weights and Times to comments

WOD Friday 10/21/11

Strength:

   Work up to a Max Power Clean


Conditioning: (Courtesy of www.CrossFitFootball.com)

   10 rounds of:
      3 Power Cleans
      3 Burpees

     *These Power Cleans should be AT LEAST 65% of the max you previously established



WOD DEMO
   *I chose to do this WOD at 225# which is roughly 80% of my max power clean. I chose such a high percentage to really focus on maintaining a high level strength through multiple repetitions. Time: 6:46
   *Thomas Maresca (in the background) chose to do this WOD at 165# which is 65% of his max power clean. His goal was to complete each set of power cleans unbroken and really work on speed through the movements. Time: 4:45

Post Loads and Times to comments

Weekend WOD

Strength:

   Work your way up to a Max Snatch

Conditioning:

    Run 1200m
    15 Snatches (135# for men/ 95# for women)
    Run 800m
    10 Snatches
    Run 400m
    5 Snatches

    Intermediate: 95#/ 65#
    Beginner: 65#/ 45#
    Novice: PVC pipe --> Technique work


Here is a video of our very own Joseph Arias hitting a 225# Snatch. Nice job Joe!

Here is a video of Olympic Lifting expert Mike Bergener coaching the Snatch to some beginners.

Post Loads and Times to Comments.