12/22/11- Winter Break Workout 3

Warmup:
General Dynamic
Junkyard Dog Warmup

Strength:
Max Effort Power Clean- find new 1rm

Conditioning:
21-15-9
DB Snatch, Right arm
DB Snatch, Left arm
Burpees

12/20/11- Winter Break Workout 2

Warmup:
General Dynamic and Running Drills

Strength:
Dynamic Effort Push Press
12 sets of 2 reps at 55% of 1rm, on a :40 interval

Conditioning:
21-18-15-12-9-6-3
Pushups
Situps
After each set of pushups and situps perform 30 Walking Lunges
(21 pushups, 21 situps, 30 lunges, 18 pushups, 18 situps, 30 lunges, etc.)

Notes
-Congrats to Will and Nick are now Crossfit Level 1 certified! Check out the pic from their seminar on Crossfit.com.
- Don't forget to check out the Youtube page! User name is MiddleburySwimming!
- I will be posting the workouts on the same schedule this week- Monday, Tuesday, Thursday.

Warmup:
General Dynamic and Running Drills

Strength:
Dynamic Effort Back Squats
6 sets of 3 reps at 75% of 1rm, on a :60 interval

Conditioning:
3 rounds:
30 Box Jumps
21 Swings (to eye level, not all the way overhead)- USE A DUMBBELL IF YOU DONT HAVE KB
12 Pullups

12/15/11- Bear Complex!

We made it! Last workout of the semester!
I'm proud of you all, you've done a great job!
Keep in touch and check the blog over break, I will continue to post workouts and other info.

The Workout: Bear Complex
5 rounds:
7 sets-
Power Clean
Front Squat
Push Press
Back Squat
Push Press

The bar cannot rest on ground during the set and hands must remain on the bar the entire time!
The goal is to work up to the heaviest set possible!

Mid-Week Notes

I know it's a stressful finals week but don't let your mobility go down the tubes! Go through past posts on the blog and watch K-Star's tips for desk athletes. Also, here is another helpful desk warrior post:
http://www.marksdailyapple.com/16-tips-for-desk-jockeys-what-to-do-about-sitting-all-day/#axzz1gT6NSn6I
You will feel better and be more productive!

Our YouTube channel is growing! Check it out and spread the word! User name- MiddleburySwimming

12/13/11- Finals Week Day 2

Warmup:
General Dynamic
Hip Prep

Strength:
Max Effort Deadlift

Conditioning:
5 rounds:
10 1-arm KB Swings Right
Short Shuttle Run
10 1-arm KB Swings Left
Short Shuttle Run
Rest :60

Take a break from your studies to mobilize and get ready to pick up heavy weights!

12/12/11- Finals Week Day 1

Warmup:
Running Drills
Gymnastics Drills

Strength:
Max Reps Kipping Pullups- 2 attempts

Conditioning:
10-9-8...3-2-1
Overhead Squats
Burpees


Videos from my two Crossfit heros!!!

12/6/11- Speed and Agression

Warmup:
General Dynamic
Shoulder Prep
Junkyard Dog Warmup

Strength:
Max Effort Hang Power Snatch

Conditioning:
Tabata Mashup-
Push Press
Air Squats

12/5/11- Grind Time

Warmup:
Running Drills
Dynamic Hip Prep

Strength:
Dynamic Effort Front Squat- 8 sets of 3 reps at 65% of 1 rep max

Conditioning:
5 rounds:
10 Barbell Lunges at 30% 1rep max Back Squat
10 Toes2Bar
10 Box Jumps
Rest :45

Weekend Mobility!

Travel meet this weekend!
Don't let sitting on a bus for 3 hour impede your performance.
Be proactive about your mobility to prepare to get up and race.
Go forth and dominate.

12/1/11- BAWSE (Rick Ross voice)

Warmup:
General Dynamic Warmup
Junkyard Dog Warmup

Strength:
Dynamic Effort Split Jerks- 10 sets of 2 at Monday's Press weight, alternating stances
Focus is on-
Organized Midline!
Speed!
Shoulder Position Overhead!

Conditioning:
Tabata Mashup-
Power Cleans
Burpees

Here are some great K-Star videos

11/29/11- Strength Day!

Warmup:
General Dynamic Warmup
Dynamic Hip Prep

Strength:
Back Squat- 3 rep max
then
Dynamic Deadlifts
then
3 sets max reps Knees-to-Elbows

Mobility Videos!
Super helpful for this workout!

11/28/11- Back From Break!

Warmup:
Running Drills
Dynamic Shoulder Prep/Kipping Practice

Strength:
Max Effort Shoulder Press

Conditioning:
Four 4:00 rounds with 1:00 rest between rounds--
20 Pullups (First scale will be number of pullups, then ring rows)
4 laps around Nelson
AMRAP Double-Unders (sub will be burpees)

YouTube Channel!

We now have a YouTube channel! Right now it's just some strength footage but we are looking to keep adding to it! Check it out!

http://www.youtube.com/user/MiddleburySwimming?feature=mhee#p/u

Thanksgiving Break Workouts!

I will post two days worth of complete workouts. One does not require any equipment other than a pullup bar, the other requires gym equipment. If you have any questions, call text or e-mail me! We've been working hard all year and have to keep doing what we're doing. 

Workout 1

Strength: 3 sets of max reps strict pullups

Conditioning:

4 rounds for time:

400m run (you can sub rowing instead of running if you have access to an erg)

25 Burpees

Workout 2

Strength: Dynamic Back Squats- 10 sets of 2 at 70% of your 1rm

Conditioning:

As Many Rounds as Possible in 15 minutes-

10 DB Snatch per arm

20 Walking Lunges

11/21/11- Strength Day!

Notes
- I will be posting workouts over break! I will post 2 options: one for those of you with access to a gym and equipment, one for those without access to equipment.
- If anyone is going to be around Tuesday afternoon and is interested in doing a workout LET ME KNOW!

Workout:
15:00 to work up to a heavy Snatch
15:00 to work up to a heavy set of 5 for Deadlift
15:00 to work up to a max height Box Jump

11/17/11- Dirty Nasty Speed

Warmup:
General Dynamic Warmup
Shoulder Prep

Strength:
Max Effort Push Jerk

Conditioning:
4 rounds:
6 Thrusters
12 Burpees
Rest 2:00

11/15/11- Always Squatting

Warmup:
Running drills
Dynamic Hip Prep

Strength:
Max Effort Squats- Beginners are doing Front Squats. Experienced lifters are doing Box Squats.

Conditioning:
3 rounds-
10 Deadlifts
25 Air Squats
50 Situps

11/14/11- So Much Power

Warmup:
General Dynamic Warmup

Strength:
Dynamic Effort Pullups- If your 1rm is >50 lbs use 50%. If not, do dead hang pullups for speed

Conditioning:
AMRAP Double-Unders in 10:00
Perform 3 Power Cleans at the top of each minute.

Mobility While You Sleep?!?!

11/10/11- Position Priority Day!

Notes
I know everyone is feeling pretty beat up with the volume of training ramping up so we are going to take this workout as a Position Priority Day. Rather than speed and intensity the focus will be on POSITION, TECHNIQUE, and ORGANIZATION.
On a similar note, now that the season is in full swing it is time to prioritize and make recovery a major focus point. That means:
- Eating IMMEDIATELY after workouts! This could be as basic as whey protein mixed in water but you need to eat as soon as possible after training.
- GET SLEEP. Adequate sleep is paramount to recovery and performance. Go to bed as early as possible.

Warmup:
Dynamic Warmup
Junkyard Dog Warmup

Strength:
Dynamic Effort Back Squats- use 60-65% of your 1rm from Monday.

Conditioning:
12 minutes of-
10 Hang Power Snatches
15 Situps
20 Air Squats

11/8/11- Cranking Chinups!

Notes
- Freshmen- Bring your computers down for registration!!
- Everyone did a great job ripping PRs yesterday. Keep up the positive energy!!! It's awesome!!!

Warmup:
General Dynamic Warmup
Gymnastics Warmup

Strength:
Max Effort Chinup- 1rm weighted chinup (palms facing you) or max reps strict chinups

Conditioning:
5 rounds:
3 Heavy-ish Push Jerks
6 Pullups
9 Pushups

This is a sprint! Don't hold back!

11/7/11- Back Squats!

Notes
- Sophomores, I know you guys have registration, so bring your computer down with you. Early groupers, we'll let you out. Later groupers, you will register before you warm up.
- Freshmen, the above statement applies to you for Tuesday morning.
- Make sure you have your jump rope!

Warmup:
Choice of Jump Rope or Running practice
Dynamic Warmup
Dynamic Hip Prep

Strength:
Max Effort Back Squats! Your choice of high-bar or low-bar.

Conditioning:
4 rounds:
12 KB Swings (sub will be high pulls)
20 Double-Unders
100m Sprint (Down and back in Nelson)
Rest 1:30

11/3/11- Steady Workin

Warmup:
Running Drills
Jumping and Landing Practice
Shoulder Prep

Strength:
Dynamic Effort Split Jerk- 8 sets of 2 reps at 65-70% 1rm, alternating stance

Conditioning:
10 rounds:
5 Power Cleans
7 Burpees
10 Lunge Jumps

Mobility Homework!

Proper texting setup! Get organized! My two favorite Crossfit coaches, definitely watch it.



Stay hydrated! The electrolyte stuff might sound tricky, but I keep a tub of sea salt down at the pool and tossing a little of that in your water bottle for workouts helps a ton!

11/1/11- First Day of the Season!!!

Notes
- Later Group- Don't forget that Tuesday and Thursday workouts now start at 7:15!!!

Warmup:
Jump Rope Work
Posterior Chain Prep

Strength:
Dynamic Effort Deadlifts- 8 sets of 3 reps at 60-65%

Conditioning:
6 rounds:
:40 Back Squats
:20 rest
:40 Toes 2 Bar (Scale will be V-Ups)
:20 rest
:40 Swings
:20 rest

10/31/11- Last Day of Preseason

Notes
- If you have a watch PLEASE BRING IT TOMORROW
- Don't forget to re-rack your weights and equipment when you are done!
- I am going to leave the Lara Bars from last weekend's competition in the pool classroom for people to eat after workouts. Eat for recovery!

Warmup:
Jump Rope
Choice Dynamic Warmup
Dynamic Shoulder Prep

Strength:
Max Effort Push Press

Conditioning:
"Barbara Sprints"
2-3 rounds (depending on time):
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3:00

Mobility Homework!

If you have a band or stretch cord give the first piece a try. Definitely spend time on the second piece! You can all do the third piece without a band; this will be especially helpful for all you breaststrokers!!



Don;t forget to re-visit old mobility homework videos!!!

10/27/11- Heavy Front Squats!

Notes
- Make sure you have your jump rope today!!!

Warmup:
Jump rope/ Double Under practice
Dynamic Hip Prep

Strength:
Max Effort Front Squat

Conditioning:
As Many Rounds/Reps as Possible in 10 Minutes:
10 Hang Power Snatch (squat snatches if you got 'em)
30 Double-Unders

10/25/11- Grind Time

Notes
We will be working out at 7:00 AM on Tuesday!
Bring an extra shirt or towel for situps, we will be doing conditioning in Nelson

Warmup:
General Dynamic Warmup
Dynamic Shoulder Prep

Strength:
If your weighted dip was >45#: Dynamic Effort Dips using 65% of 1rm
If your weighted dip was <45#: 3 sets max dips

Conditioning:
4 rounds:
20 Hand Release Pushups/10 Handstand Pushups
30 Situps
400m run

Travel Workouts!

Here are some workouts for those of you not on campus Monday and Tuesday. They require no equipment so there's no excuse to come back Thursday having not worked out for a week.

As Many Rounds/Reps as Possible in 10 Minutes:
15 Burpees
30 Air Squats

120 Pushups for time, every time you rest do 20 Lunges

6 rounds:
200m run
25 Situps
25 Air Squats

10/24/11- Back At It

Great job on Saturday! I could't be prouder of everyone. We all stepped up big time and threw down some great performances!

We will workout at 12:00 Noon on Monday!!! Meet at the gym!!!

Warmup:
General Dynamic Warmup

Strength:
Dynamic Effort: Power Clean+Hang Squat Clean, use ~70% of your 1rm clean

Conditioning:
Alternating Double Tabata-
Air Squats
Deadlifts

Middlebury-St.Mike's Throwdown Recap

A Recap of Saturday's event is forthcoming, I am waiting to upload some media along with it.

10/21/11- Prep Session for Saturday

We're going to meet at the pool at 3:00 PM to go over skills and mobility to get ready for the competition on Saturday.
Here are some inspirational videos to get pumped for the weekend!

10/20/11- Getting Prepped for the Weekend!

Notes for the Weekend:
- Saturday morning we are going to meet for breakfast at Proctor at 9:30 AM! We will leave campus at 10:30.
- With a format similar to a meet, it will be important to make sure you have snacks and recovery food on hand, so we will make a trip to Hannaford's Friday evening.
- If you have a car and are able to drive please let me know ASAP so we can figure out transportation!
- If people want to it would be really fun to get dinner in Burlington afterwards. (Sushi, possibly?)
- I think we should have one unifying clothing item for the whole group, does anyone have any ideas for this?
- Stuff you should bring:
Food
Workout Clothes
Sweatshirt/Sweatpants
Water Bottle
Lacrosse Ball
Change of Clothes for dinner
Jump Rope

Warmup:
Double-Under Practice
Skill Practice
Shoulder Prep

Strength:
Max Effort Weighted Dip
Don't worry if you don't have dips yet, we will work on transfer exercises.

Conditioning:
21-18-15-12-9-6-3
Sumo-Deadlift High Pull
Push Jerk
Women will use 45#
Men will use 65#

It wasn't on YouTube but here's a link to a video of this workout from Crossfit.com
http://media.crossfit.com/cf-video/RobO_HiPull&Jerk_WOD.mov

Mobility Homework!

There's a lot of information to digest here, but definitely take the time to address the 3 pieces described here, especially the shoulder piece.

10/18/11- Heavy Cleans!

The emphasis in this workout is developing STRENGTH and SPEED.
These are two very important aspects of fitness that will transfer over to everything else we do, whether in the pool or in the gym.
The clean is a technical movement so take the time to focus and fully prepare yourself for each effort.


Notes
- Early Group-ers that line in Battel: Meet in E-Lot (lot behind Allen and Johnson) at 6:10 if you want a ride down.
- Please wear knee-high socks for this workout!

Warmup:
Double-Under Practice
Dynamic Warmup
Jumping and Landing Practice

Strength:
Max Effort Clean!
- These are full cleans, meaning they must pass through a front squat. We are not power cleaning.

Conditioning:
5 rounds:
3 Heavy Front Squats
6 Tall Box Jumps
9 KB/DB Swings
rest 2:00

10/17/11- Building Warriors

Warmup:
Jump Rope/Double-Under Practice
Skill Practice

Strength:
Beginners- 5 sets of Max Pushups
Experienced- Dynamic Effort Floor Press, starting at Press 1rm from Tuesday

Conditioning:
5 rounds for max reps:
:45 Pullups
:15 Rest
:45 Lunges
:15 Rest
:45 Burpees
:15 Rest
:45 Shuttle Run
:15 Rest

That amount to 20 minutes of 45 seconds of work and 15 seconds of rest with pullups, lunges, burpees, and shuttle runs.

More Mobility Work!

I know a lot of you are feeling pretty smoked from that last workout. In addition to using your lacrosse ball on your glutes and working on sitting in your deep squat position, this mobility piece will help restore your lower backs, glutes, and hamstrings.

Weekend Mobility Homework!

10/13/11- Putting in Work!

Notes:
- Please clean up after yourself in the gym! That means putting the benches back in the racks and re-racking your weights! Thank you!
- Don't forget to start ordering flat-soled shoes! (converse, vans, etc.)
- Girls, watch the video posted below. Don't be afraid to squat heavy!

Warmup:
Dynamic Hip Warmup
Skill Practice

Strength:
Dynamic Effort Squats
Beginners- 10x2 using 65-70% of your weight from Monday
Experience- 10x2 Box Squat using 70% of your Box Squat 2rm from a few weeks ago

Conditioning:
5 rounds:
10 Deadlifts
15 Burpees
20 DB Snatches (10/arm)

Will's 335# Back Squat

New Team Record.

Rest Day Mobility Homework!

Watch it. Learn it. Live it. via mobilitywod.com

Mobility WOD is one of the best fitness resources on the web. Check it out, watch some of the videos, and do your homework!

10/11/11- More Overhead Work!

Warmup:
Gymnastics Warmup

Strength:
Max Effort Press

Conditioning:
3 sets AMRAP Kettlebell Swings- Don't Be Afraid To Go Heavy!!!
then
Tabata Handstand Hold
If you already have Handstand Pushups we will work on those instead

10/10/11- More Squats!

Warmup:
Dynamic Warmup
Hip Capsule Warmup

Strength:
Max Effort High-Bar Back Squat

Conditioning:
Beginners- AMRAP 7:00- 21 Air Squats 7 Hang Power Cleans
Experienced- AMRAP 7:00- 7 Back Squats (~60%) 7 Chest-to-Bar Pullups

Weekend Mobility Homework!

Take 10 minutes to work on this some time today or tomorrow!

10/6/11- Outdoor Workout

Notes
- Dress warm tomorrow morning!!! We will be outside during the conditioning portion of the workout!!!
- If you have a watch, please bring it!!!

Warmup:
Running Technique Work

Strength:
Dynamic Effort Press
Use 70-75% of the weight you lifted earlier this month!

Conditioning:
50 Burpees
Long Run (Around Athletic Center parking lot, past Athletic Center, past CFA, past Porter, thru CFA parking lot, to back patio of CFA) ~1200m
50 Box Jumps (use white ledge on CFA patio) ~22"
Long Run (same route, backwards) ~1200m
50 Burpees

10/4/11- Dynamic Deadlifts

Warmup:
Dynamic Warmup
Deadlift Prep

Strength:
Dynamic Effort Deadlifts
Use 65-70% of Thursday's heaviest lift! Calculate this before you arrive!

Conditioning:
5 rounds:
7 heavy Front Squats
40 High Pulls (25# plate for girls, 45# plate for guys)
14 V-Ups V-Up Tutorial Video

Lifts From Monday!

We got videos of some of the big lifts from Monday morning's workout. Unfortunately the camera was not rolling, but shout out to Nick Keenan for his 205# push jerk! Below are Maddy Berkman's 95# push press, the heaviest lift for the women, my (Tyler) 201# jerk from the back rack, and Will Griffin's 110kg (242.5#!!!) split jerk, the heaviest for the men and a 10kg PR.

10/2/11- Going Heavy Overhead!

Warmup:
Gymnastics Warmup

Strength:
Beginners- Max Effort Push Press
Experienced- Max Effort Jerk (any way- split, push, behind the neck, etc.)

Conditioning:
4 rounds for max reps:
:60 of Push Press
:60 rest
:60 of Pullups or Rows
:60 rest

9/30/11- Skill Session

Skill Session is at 3pm!

Meet at the pool!

9/29/11- Deadlifts and Double-Unders!

Notes
- Please bring your jump rope!!!
- We're going to do another skill session on Friday. Does 2pm or 3pm work better for everyone?

Warmup:
Dynamic Warmup
Jumping and Landing Practice

Strength:
Max Effort Deadlift!
Heavy (not maximal) single, then 1-3 sets of 3 reps at 85-90%

Conditioning:
As many rounds/reps possible in 10 minutes:
10 Double-Unders
Short Run
20 Double-Unders
Short Run
30 Double-Unders
Short Run
40 Double-Unders
Short Run
50 Double-Unders
Etc.

If you do not have a rope, the sub for double-unders will be burpees!
If you have a rope but don't have double-unders the sub will be tuck jumps!

9/27/11- Pullups!

Notes
- Make sure you have your jump rope for Thursday's workout!
- Awesome article on snitting out on reps from Mobility WOD's Kelly Starrett. Read it. Live it. Link Here

Warmup:
Gymnastics Warmup
Jumping and Landing Practice

Strength:
Max Reps Strict Pullups
Max Reps Strict Chinups

Conditioning:
10-9-8...3-2-1
Hang Power Clean
10 Overhead Walking Lunges after each set

9/26/11- More Squats!

Notes
- Get your jump ropes and lacrosse balls!
- If you get a chance, take a look around some videos at mobilitywod.com

Warmup:
Dynamic Hip Warmup
Jumping and Landing Practice

Strength:
Dynamic Effort HighBar Back Squats

Conditioning:
6 rounds:
5 Burpees
10 Thrusters
20 Situps

9/23/11- Technique Clinic

Meet at the pool at 2pm for Friday's technique clinic. We will go over a handful of movements, focusing specifically on power cleans and kipping pullups.



There is a kipping pullup video a few days back.

9/22/11- Pullups and Tabata Mashup

Notes
- Crossfit Games are on ESPN2 tonight!!! Come over at 8 and watch!
- We're going to have a group technique clinic on Friday, does 2pm work for everyone?
- Get a lacrosse ball for mobility homework!

Warmup:
Gymnastics Warmup

Strength:
Max Effort Weighted Pullup

Conditioning:
Alternating Double Tabata:
KB/DB snatch
Pushups (can be scaled up to ring pushups)

Tabata Explanation

9/20/11- Box Squats

Notes:
- Wear knee-high socks if you have them!
- Start working on acquiring a lacrosse ball for mobility work. They are not difficult to find. Go to the bubble or ask a lax bro you know.

Warmup:
Running Technique Work
Dynamic Hip Warmup

Strength:
Max Effort Box Squat

Conditioning:
5 rounds:
5 Deadlifts 60-70% 1 rep max
10 Toes2Bar
15 Double-Unders
Rest 2:00

9/19/11- Week 2 Begins

Notices
- Please order a jump rope if you have not yet done so!!! roguefitness.com

Warmup:
Running Drills
Air Squat Technique Work
Dynamic Shoulder Warmup

Strength:
Dynamic Effort Push Press
- Use Press 2rm weight from last week

Conditioning:
50 Pullups (scale will first be jumping pullups, then a decrease in reps)
Long-ish Run (Gym-CFA-around parking lot-Nelson entrance under bridge)
100 Air Squats
Sprint around parking lot

9/16/11- Running Technique

Notices
We're going to meet at 3:00 PM at the pool. We will go over running technique and complete a related workout.
Please bring a watch if you have one!

Workout:
On the Minute for 10 Minutes: 100m sprint

Here's a sneak preview.

9/15/11- Dynamic Front Squats

NOTICES:
- If you have not yet purchased a speed rope yet, please do so ASAP. roguefitness.com
- Friday we will be doing a clinic going over running technique. Please let me know what time works best for you to do this.
- Please get into the habit of checking this blog regularly every evening. It is the easiest and most efficient way for me to communicate with everyone in the group


Warmup:
2:00 EZ Jump Rope
2:00 Double-Under Practice
Dynamic Hip Warmup

Strength:
Dynamic Effort Front Squats

Conditioning:
RX'd- 7 rounds: 7 Clean&Jerks 115# 25 Double-Unders
SX'd- 7 rounds: 15 DB/KB Swings 10 Burpees





Results:


Maddie Jackson- 45/8:20 SX'd 25#
Jamie Hillas- 45/8:45 SX'd 25#
Sam Simas- 45/9:10 SX'd 25#
Andie Tibbetts- 45/8:08 SX'd 25#
Dana Monsees- 45/7:25 SX'd 25#
Elie Alldredge- 45/7:20 SX'd 25#
Kelsey Allan- 45/8:35 SX'd 20#
Sarah Demers- 45/8:36 SX'd 20#
Nora Daly- 45/8:20 SX'd 25#
Goran Simic- 95/13:00 SX'd 45#
Nick Keenan- 155/11:30 SX'd 53#
Nick Daly- 145/20:17 RX'd
Tyler Sandoval- 160/12:48 RX'd
Ian Mackay- 185: 11:23 RX'd

9/13/2011- Press and Pull

Warmup:
2:00 EZ Jump Rope
2:00 Double-Under Practice
Dynamic Shoulder Warmup
Muscle Snatches
Pushups Drills

Strength:
Max Effort Press

Conditioning:
RX'd- As Many Reps As Possible (AMRAP) in 8 minutes- Muscle-Ups
SX'd+- AMRAP 8 minutes- 5 Strict Pullups 5 Dips
SX'd- AMRAP 8 minutes- 5 Supine Rows 10 Pushups

9/12/2011- It Begins

Warmup:
2:00 EZ Jump Rope
2:00 Double-Under Practice
Dynamic Hip Warmup/Air Squat Tutorial

Strength:
Max Effort Low Bar Back Squat

Conditioning:
RX'd- 20 bodyweight Back Squats 30 Deadlifts (same bar) 40 Lateral Jumps 50 Unanchored Situps
SX'd- 50 Air Squats 50 Lateral Jumps 50 Air Squats 50 Unanchored Situps

Mobility:
Couch Stretch
Pigeon PNF
Overhead Distraction





Results

Nora Daly: 85x3/8:16 SX
Andie Tibbetts: 85x3/10:30 SX
Joe Tamposi: 175x3/6:00 SX
Goran Simic: 155x3/6:39 SX
Paul Gerard: technique work with 95/7:45
Tyler Sandoval: 275x2/6:04 RX 160#BW
Will Griffin: 315x1/9:48 RX 170#BW
Andre Keiser: 205x2/5:35 RX 135#
Nick Daly: 205x2/7:24 RX 135#
Nick Keenan: 265x2/6:27 RX 155#
Kazu Asaga: 205x2/9:38 RX 135#

Snatch Work

I went down to Crossfit Groton to hit some snatch drills with owner Tim Devine. He's a great dude and got a great gym going on. Working out with another coach definitely helped both of us nail some PRs.

Muscle Snatch heavy double- 95#
Snatch Balance heavy single- 165#
Snatch heavy single- 135#

Strongman Workout

I got this first workout from strongmanwod.com.

50 Tire Flips (440# tire) for time, 5 Burpees at the top of each minute
time- 5:31

Because it didn't take too long I did a little something extra at the end.

50 yard Front Rack Walking Lunge 135#- 2:48

Rowing Intervals

I am not going to get a chance to workout this weekend so I'm going to hit a workout all five week days. I figure since rowing intervals aren't too taxing and they're something I need to work on I'd throw them in for my mid-week workout.

4 Rounds:
500m row
Rest 3:00 between efforts

Times- 1:48.4, 1:48.5, 1:47.4, 1:46.0

Heavy Sprint-ish Metcon

This was a pretty heavy workout for me, but it went quickly. I've been doing double-overhand deadlifts since attending the mobility cert a few weeks ago and it definitely helps me better maintain position.

5 rounds:
20 DUs
10 Pullups
5 Deadlifts 255#

time- 7:39

Run-Thrusters

I did this workout outside at the local HS track.

3 rounds:
400m run
15 thrusters 95#

time- 10:40

Another Long Metcon

6 rounds:
5 Power Cleans 135#
50 yard farmer's carry 75#/hand
40 yard backwards sled pull 180#

time- 18:09

Friday- Crossfit Football Workout

"Religion"
5 rounds:
Max Reps Back Squats at Body Weight (160#)
7 Burpee Box Jumps 20"

Reps- 18/9/9/9/9=54
Time- 10:10

I got this workout from Crossfit Football. It was real fun and totally brutal. Below is a video of my first round. I did high-bar back squats for this workout.

Thursday Workout

Snatch-Grip PushPress 1rm- 175#

Max Strict Pullups in 5 minutes- 48 reps
Max Strict Dips in 5 Minutes- 32 reps

Tuesday MetCon

100 Wall Balls 18# 10ft

800m run with 30# vest

100 Swings 45#

time- 17:15

Monday- Max Effort Deadlift

Sorry for the lack of posts, the hurricane knocked out my internet.

Deadlift 1rm- 365#

3 rounds:
15 abmat situps
15 good mornings 45#
50 yard sled drags 135#
rest :60

Saturday Workout

5 rounds:
7 Front Squats 155#
14 Ring Pushups
14 Box Jumps 24"

time- 13:25

Run-PowerSnatch-Chest2Bar

This workout turned out to be way harder than I anticipated when writing it. It was super fun though, I really like all three of these movements. My hands got torn to shreds, though.

3 rounds:
350m run with a hil
12 Power Snatch 95#
15 Chest2Bar Pullups

time- 13:46

Strength with Technique

Attending Kelly Starretts's mobility cert this past has inspired me to utilize some more technical movements and clean up my burpees.

Push Jerk 1rm- 175#, see video below

then

3 rounds:
6 Sott's press 35# -- http://media.crossfit.com/cf-video/CrossFit_SottsPress.mov
9 K-Star burpees- done with stable midline, proper pushups, and streamline jump
12 Split jerks, alternating stance 95#

time- 6:50

Long Metcon

This was my first 20+ minute long metcon in a while.

10 rounds:
3 power cleans 155#
5 Box Jumps 32"
~150m run
Rope Climb 12'

time- 21:20

Squats and Stuff

Today was supposed to be a 1rm low bar back squat, but a lack of a spotter caused a change in plans.

Worked up to 275x1
then
2x3 245#

then

4 rounds:
4 tire flips jump in and out
25 yard sled 160#
30 DUs
25 yard sled 160#

time- 8:35

Mobility Cert Was Awesome!!!

'Nuff Said

Friday Workout and Pool Session

It's time to start getting some pool work in.

AM workout-

6 rounds:
7 deadlifts 205#
30 air squats
7 GHD situps

time- 8:45

PM swimming technique session-

8x50 free on :60 focus on turns and break outs
4x25 6-kick switch drill
6x50 free on :60 focus on turns and break outs
3 butterfly restarts

Upper Body Strength Day

Starting next week I am going to make some changes to my programming to get ready for this upcoming season's training. This was my last session of strength without any metcon at all so I addressed some things I might have overlooked or underutilized throughout the summer.

3 Strict Press on the minute for 8 minutes at 95# (~75%)
3,3,3,3,3 weighted pullups, working up to 45# for the last 2 sets
4x20 pushups

Muscle-Ups in a Metcon

AMRAP 15:
5 Muscle-Ups
100m run
10 Burpees
100m run

score- 5 rounds+Muscle-Ups+100m run

This was my first time throwing Muscle-Ups in a workout and I'm definitely happy with it, especially after yesterday. Kept a pretty steady output for most of it, last 2 rounds actually being my fastest.

Max Effort Front Squats

Front Squat 2rm- 225#

Good Mornings (Wide Stance)- 4x20 45#

GHD Situps- 3x15

Hollow Rocks- 3x12

Rough day in the gym. My rack position wasn't on and my thoracic positioning was off. Felt better after the GHD situps but the score was a resounding Weight-1 Tyler-0.

Snatch Work and a Workout

Start out with some dynamic snatch work, climbing in weight

5x1 95#, :30 rest between sets

3x1 115#, :30 rest between sets

1x1 125#

1x1 135# (really easy 5# pr)

then it was metcon time

3 rounds:

50 KB high pulls 45# (sub for a 500m row, my gym has no rower)

15 Overhead squats 95#

15 Burpees

time- 12:41

I'm gonna take the weekend off and get back at it full steam on Monday.

Max Effort Weighted Dip

Weighted dip 1rm- 65$
2x20 DB shoulder press- 25#
2x20 Tates press- 25#
T-bar rows- 3x12 90#
Wall Walks- 3x5 with 3 second pause at the top

Rest Day Video

The title says it all.

Tuesday Workout

AMRAP 9:
4 Split Jerk 135# (alt. legs)
6 Strict Chinups
6 Box Jumps 30"

Score- 5 rounds + 4 split jerks



Awesome video of Men's Event 3 from the Crossfit Games.

Max Effort Lower- Good Mornings

Good Morning 3rm- 185#
Wide Stance belt squats- 3x15 90#
Stiff-Legged deadlift- 4x15 95# rest :30 between sets
Knees to Elbows- 4 sets: 15,13,12,12

Paleo post-workout meal. Today was just a strength session so the meal focused on fat and protein with a little bit of carbs.
Handful of mushrooms cooked up in butter and garlic
2 grassfed beef patties
4 jumbo eggs

Article Worth Reading

This is a cool article from Crossfit Games Athlete Blair Morrison on fitness, training, and their role in our lives.

http://crossfitmobile.blogspot.com/2011/08/fitness-is.html

Saturday Track Workout

4 rounds:
400m run
25 hand-release pushups
25 KB swings 24kg

time- 16:33

Friday Workout

AMRAP 12:
5 squat cleans 135#
12 pullups
12 GHD back extensions

score- 5 rounds

Max Effort Upper- Press

Strict Shoulder Press 1rm- 125# (10# pr!)
Handstand Pushups to an AbMat- 2 on the minute for 5 minutes
Close-Grip Bench 85#- 4x15
L-sit 4x :20

Test3- Air Squats and Muscle-Ups

Test 3- from Crossfit.com
Tabata squats
Max Muscle-ups in 4 minutes

Tabata score- 18
Muscle-ups- 16

I need to do more air squats. They start to hurt quick and my score on that should be higher. First workout with muscle-ups. Can't quite get the turn out at the bottom but these felt real good.

Max Effort- Box Squat

High-Bar wide-stance squat to a low box- 265#

Sumo Speed Pulls- 15x1 205#, 1 lift every :30

5x50 yard low prowler push 90#

Weighted abmat situps- 3x12 35#

Chipper in the Heat

30 burpees

40 DB squat cleans 35#/hand

50 Overhead squat 45#

60 Abmat situps

70 Double-unders

500m run

time- 17:15

temperature outside- 86 degrees

Max Effort Upper- PushPress

PushPress 1rm- 165. Got 175# over my head but it was too far in front to lock out.
Bar Muscle-Up on the minute for 8 minutes
On the 9th minute- 4 unbroken bar muscle-ups
Parallette Puhsups- 4x10
Band Tricep Extensions- 2x45

Really pumped about my bar muscle ups. I've always had trouble with them and the singles were easy today. The unbroken 4 felt awesome. I will probably throw them into a metcon sometime soon.

Wednesday Workout

800m run
5 rounds:
5 Deadlift 225#
7 Box Jumps 24"
9 KB swings 24kg
then
100 Double-Unders

time- 12:35

It was really weird that these two workouts took pretty much the exact same time. That was not planned.

Wall Balls and Ropes

50 wall balls 18# ball 10' target
5 rope climbs 12'
40 wall balls
4 rope climbs
30 wall balls
3 rope climbs
20 wall balls
2 rope climbs
10 wall balls
1 rope climb

time- 12:36

Max Effort- High Bar Back Squat

My lower body 3 week strength cycles are structured as free squat, box squat, deadlift/goodmorning. This 3 week cycle begins with High Bar Back Squat.

High Bar Back Squat 1rm- 275#
Glute-Ham Raises- 3x10
7x50 yard sled drags 135#
Toes2Bar- 3x10

Saturday Workout

I felt pretty fried from the week's workouts so I did an interval/speed workout while Ian hit a met-con.

Tyler:
4 rounds:
7 broad jumps
12 Burpees
Walking recovery

Ian:
21-18-15-12-9-6-3
Air Squat
KB swings 45#
Ab-mat situps
time- 9:02

Max Effort Incline With Ian

Ian Mackay was in town from Florida for the weekend. We hit a max effort upper body session together on Friday.

Incline Bench 1rm- Tyler 145# Ian 205#
KB bench 3x12- Tyler 35#x2 Ian 45#x2
Lying tricep extention 3x10- 25# db's
Curl-Grip Pendlay Rows 4x20- 53# KB

Will Griffin Live From Buenos Aires

Griffin just sent me some training videos from Argentina. Here are his max effort power clean and power snatch. The power clean is 100kg (220 lbs) which ties his PR clean&jerk. The power snatch is 70kg (154 lbs) which is also a PR. He weighs 170 lbs in these videos.

Front Squats Running and Squat Snatches

This workout was written by the man himself Will Griffin. It was one of the most fun and challenging workouts I've done in a while.

30 Front Squats 135#
1 mile run
30 Squat Snatches 85#

time- 16:43



Running technique is SUPER important!

Muscle-Up and a Met-Con

Got my first muscle-up today! Did some practice with the same scaling I used last week then got it first try. Went unbroken on all sets in the metcon. Going overhead is a big weakness for me.

Banded Muscle-up- 5x2
Muscle-Up
then
AMRAP 12:
7 Pushpress 95#
10 Pullups
 score- 10 rounds

Deficit Deadlifts

Deficit Deadlifts standing on a 3" bumper- 318# for 3 reps
8x20 yard sled drag with 160#
4 x 20 yard sled good morning with head harness with #70
3x15 GHD Situps

Here's a video of my deads from today. The first rep looks good, but on the second and third reps I don't get into a great setup position and the weights a little forward.

Saturday Workout

Myself, Griffin, and Daly decided to do a little competition with our Saturday workout this week. I'll post scores once Griffin reports his.

Also, got a new layout on here. I'm slowly making this place a little more viewer-friendly.

AMRAP 15:
10 power clean 95#
15 bar facing burpees
20 double-unders

Gymnastics Day

Did some gymnastics work today. Worked on some Muscle-Up scaling from Gymnastics WOD (gymnasticswod.com) and some other stuff. The met-con is my modification of a Crossfit.com workout from a while back.

3 rounds:
10 scaled Muscle-Ups
10 Forward Rolls
20 Pistols, alternating legs
:40 handstand hold against wall

time- 12:40

then

Inverted hang work on rings

Powerlifting Class at Crossfit New England

John and I went to a powerlifting class at CFNE and got some great coaching on our squats and bench.

Squats with banded kettlebells 7x3
Bench with banded kettlebells Heavy 3
Backwards sled drags- 3 plates

"Annie"

"Annie"
50-40-30-20-10
Double Unders
Unanchored AbMat Sit-ups

7:53

Max Effort- Box Squat with Bands

Box Squat 2rm- 235#+light bands (~80# of tension at the top)
RDLs- 3x12 165#
6x20 yard sled drag holding strap below knees
Knees2Elbows- 3x12

                                                              My Box Squat setup

Strongman Saturday

AMRAP 20:
25 yard tire flip (440# i think)
25 yard farmers carry 75# per hand
8 FatBar Ground2Overhead 95#

score- 6 rounds even

Back Squat-Run

15-12-9
Back Squat 155#
~450m run after each set

time- 9:09

Max Effort Upper- Bench

Bench Press 1rm- 165#

JM Press+CloseGripGrip Bench- 10+5 hanging 10# off either side with mini-bands

Tates press- 3x12 27.5# DBs

Curl-Grip Bent Rows- 3x12 95#

The JM+CGB was great, gotta be one of my go-to assistance movements now. Hanging the plates with mini-bands made it interesting.

Pullup-Ring Dip-Power Snatch

5 rounds:
10 pullups
8 ring dips
6 power snatches

time- 11:44

Max Effort Lower- Zercher Squat

Zercher Squat- 285# 1rm
Good Morning, wide stance- 3x10 just above parallel at 95#
Weighted AbMat situps- 3x15 25#
Touch-and-go Box Jumps- 5x5 ~28 inches, rest :30 between sets

Zercher squats are a really cool movement- really big midline demand and an interesting "rack" position. My hip mobility is definitely progressing as I was able to do the zercher and the wide-stance GM's with my feet straight forward without my knees coming in.



K-Star with a heavy zercher.

TPSC Conjugate Crossfit Week 3 Day 4

9-7-5 115# Thruster
3-2-1 Rope Climb

time- 4:17

Super fun sprint. Heaviest thrusters I've ever done in a workout and I went unbroken here so that's good. Missed footing on my first climb on the set of 2 and got a pretty decent tear on my hand but besides that those were fine.

TPSC Conjugate Crossfit Week 3 Day 3

3 rounds:
20 power clean 95#
20 box jumps
20 pushups

time- 8:28

Another good workout for me. Kept a consistent pace through out.

TPSC Conjugate Crossfit Week 3 Day 2

4 rounds for time:
10 FatGrip deadlifts 135#
20 OHS 75#
30 abmat situps
150m run with 35# bar

Time- 16:26

This was a good workout for me. Kept a steady pace, unbroken on everything but the last 2 sets of OHS. Went double-overhand with the fat grip deads and those were really tough. Im excited to started using them on some other movements.

TPSC Conjugate Crossfit Week 3 Day 1

Dynamic Squats to a Low Box, :40 rest between sets
8x2 135#
4x2 155#

Dynamic Bench, same rest scheme
8x3 95#, 1 second pause at the bottom

Felt really fried and under-recovered and have to travel a lot at the end of this week so I'm going to take a de-load week. First time doing box squats in a long time and these felt great. Bench felt so-so.

TPSC Conjugate Crossfit Week 2 Day 5

Track Day
400m- 1:20
800m- 3:10
800m- 3:21
400m- 1:23
200m- :35

It's been a while since I've done a straight up track session, and judging by today it's probably something I should do more often.

TPSC Conjugate Crossfit Week 2 Day 4

15 OHS 95#
30 Pullups
10 OHS
20 Pullups
5 OHS
10 Pullups

5:28

OHS felt great, probably should have done more. Grip was fried from the gymnastics complex yesterday, so that really made the pullups tough.

TPSC Conjugate Crossfit Week 2 Day 3

Narrow-ish Floor Press 2rm- 155#
Bar Muscle-ups- 1 every :60 for 5:00
Tates Press- 3x15 25# dumbbells :45 between sets

3 times through Crossfit Gymnastic Bar Complex, resting ~:90 between rounds:
3 strict toes2bar passing through tuck position
3 ballups
3 kips
3 kipping toes2bar
3 strict leg lift toes2bar

TPSC Conjugate Crossfit Week 2 Day 2

2 rounds for time:
100 squats
20 PushJerks 120#

12:25

Haven't done either of these movements in a met-con in a while. The squats felt great, didn't have to pause or rest at all. As someone with weak pressing power, it made the jerks pretty spicy- sets of 5 the first round, sets of 4 the second round. I should definitely start going overhead more in met-cons because it is a glaring weakness.

TPSC Conjugate Crossfit Week 2 Day 1

Sumo Deadlift 2rm- 315
3 rounds not for time-
12 Glute Ham Raises
15 Situps
50m Farmer's Carry 75# DBs

Had trouble keeping my chest up on the Sumo pulls for some reason but still managed to move a decent weight. The farmer's carries were fun, haven't done those in a while.

TPSC Conjugate Crossfit Week 1 Day 5

5 rounds:
20 KB swings 24kg
12 Pistols, alternating legs
6 Ring Dips

11:35

Exertional headache popped up again end of 2nd rounds of swings. Dips went well for first ring dip wod, pistols unbroken, but the headache thing forced me to break up the swings 12-8 the last three rounds.

TPSC Conjugate Crossfit Week 1 Day 4

5 rounds:
5 Front Squats 135# taken from deck
10 Pullups
150m run

6:00

Keep getting exertional headaches on workouts. Besides that everything felt great on this, unbroken on everything except 4th round of pullups when hands slipped.

TPSC Conjugate Crossfit Week 1 Day 3

Shoulder press 1rm- 110
DB shoulder press- 3x15 at 22.5#
Tate's press- 3x12 20#
Muscle Snatch- 3x8 65#
L-Sit work on p-bars

TPSC Conjugate Crossfit Week 1 Day 2

10-1 Hang Power Clean #115
20 heavy rope double unders after each set

12:35

Heavy rope double-unders are way more difficult than I anticipated, especially paired with HPCs. Middle and upper back were fried after this. HPCs went great, unbroken on all sets.

TPSC Conjugate Crossfit Week 1 Day 1

High Bar Back Squat 1rm- 275#
Glute Ham Raises w/ 20pound bar- 3x12
Kipping Toes2Bar- 3x12
Weighted Box Jump 2x35# DB's to a 20" box- 3x3
Gymnastics Skills- Bar Muscle Ups 1 rep on the minute for 5 minutes, Forward Rolls 2x30 feet

Transition/Travel Week Day 4

The drive out was BRUTAL. Twelve hours on the road left me as sore as if I had full-on hit a workout. My upper body was still wrecked the last 3 workouts so I made up this take on 'Annie' given the equipment I had.

50-40-30-20-10
Situps
20 lunges before each set of situps

Time- 7:26

Fun little workout. Went unbroken on everything but still pretty wiped from traveling.

Transition/Travel Week Day 3

4 rounds:
450m run
10 Deadlifts 225
12 Dips

14:28

Super fun workout. Only the second time I've gone 225 for deads in a workout but went unbroken on all of these. Finally figured out how to kip my dips so those went well. Key on the running was technique and breath control.

Transition/Travel Week Day 2

50-35-20
Pullups
Burpees (Games standard- jump onto plates)

15:08

I severely underestimated this workout. The pullups went great, butterflied them all. The burpees were brutal, the Games standard really changes it. Way more taxing and slows cycle time down a lot. Definitely one of the toughest workouts I've done.

Transition/Travel Week Day 1

This week isn't going to be a full training week because I'm driving to Ohio for TPSC at Kenyon on Thursday. Today was probably my only strength day for the week. I've programmed through Wednesday, rest day for travel on Thursday, then I'll freestyle it Fri and Sat based on what equipment/time I have.

Clean and Jerk 1rm- 185, easy clean tough jerk

Oly Back Squat- 225x7

Handstand work- 3x:60 hold, set of 6 HSPU to an abmat

Glute-Ham Raises- 3x12

Conjugate Crossfit Test Week- Day 5

5 rounds:
2 rope climbs
4 tire flips
450m run (2 laps around gym parking lot)

15:00

Super fun workout. Was able to maintain same pace/effort level throughout. I used the rope climb technique Chris Spealler talked about in the main site video for the front squat/rope climb wod and was able to get up the 12 foot rope in about 2 pulls.

Conjugate Crossfit Test Week- Day 4

5 rounds:
5 Overhead Squat 110#
10 Toes2Bar
15 db hang squat cleans 30#
20 Double-Unders

Time- 15:08

First real grinder coming off CFFB. This was brutal. The DB cleans were by FAR the worst part, its real hard to keep them close to you and stay on your heels.

Conjugate Crossfit Test Week- Day 3

Pushpress 1 rep max- got 155 easy, made two tries at 175 and missed the lockout both times

Dips- 3x10

Wall walk- 3x5 (really challenging)

Pullups- 3x10

Conjugate Crossfit Test Week- Day 2

4 rounds:
7 stomach to bar pullups
15 kettlebell swings 24kg
30 walking lunges

Time- 7:10

Conjugate Crossfit Test Week- Day 1

I am doing this in my basement so I don't have access to all the equipment I would ideally use,  but I'll make due.

Front Squat 1 rep max- 240, got the bounce on 250 but my elbows dropped
Deficit Sumo Deadlift- worked up to 205x5 then ran out of small plates, felt very easy
Good Mornings- 3x12 75#
Weighted Situps- 3 sets with 30#

Return of the Blog!!

After a spring hiatus, the blog is back!

I went up to the CFE swimming seminar up at St. Michael's this past weekend run by Coach Brian Nabeta. It was great- learned a lot and got some great feedback on my freestyle. We have some good stuff in the works for this upcoming year, I'll keep you all updated.

After a few months focusing on strength development with Crossfit Football, it's time to start mixing up the programming. Most of you are going to a box back at home, so just follow their workouts. For myself, I will be doing a program based on Chris Mason's conjugate Crossfit template from the CFJ. This upcoming week is a test run week, followed by a travel-shortened week before I follow a 3 week wave while at TPSC at Kenyon. I'll post my workouts and results. After that I am going to be trying out the Conjugate-CFE model Brian Mackenzie posted on his blog, iamunscared.com, to give it a run before the season. I will post all of that as well.

If anyone needs programming, technique or workout feedback, mobility help, or anything else, hit me up and I'll make sure to help you out.

First Cycle of Will's Conjugate Crossfit

Week 1:

Monday:

High-Bar Back Squat 1 Rep Max

Glute-ham raises- 2x15-20

RDL- 2x15

Anchored Situps- 2x20-25

Tuesday:

Sprints/Running or rowing

Wednesday: REST

Thursday: 

Press 1 Rep Max

Dips- 3x max reps (add weight next two weeks if you get >15 reps)

Kettlebell snatch- 3x10/arm

Knees to elbows- 2x10-15

Friday-

10-9-8...-1 Power cleans/pullups

Saturday- 

30-20-10: heavier swings/shortish box jumps/ring pushups (scale to games-style pushups if shoulder is disagreeing)

Week 2:

Monday:

High-Bar Back Squat 1 Rep Max

Glute-ham raises- 2x15-20

RDL- 2x15 (add weight)

Anchored Situps- 2x20-25

Tuesday:

5 rounds: 10 deads (light; like 155) 35 doubleunders (sub tuck jumps) 10 burpees

Wednesday: REST

Thursday:

Press 1 Rep Max

Dips- 3x max reps (add weight next two weeks if you get >15 reps)

Kettlebell snatch- 3x10/arm

Knees to elbows- 2x10-15

Friday:

5 rounds for max reps- :60 pullups :30 rest, :60 burpees :30 rest, :60 Db hang squat cleans :30 rest

Saturday:

6 rounds: 250m row 8 split snatch (alt. legs) rest 2:00

Week 3:

Monday:

High-Bar Back Squat 1 Rep Max

Glute-ham raises- 2x15

8 rounds :30on/:30off (double tabata? alt. half tabatas?) deads @135/ghd situps (sub anchored situps)

Tuesday:

5 rounds: 7 power cleans 10 pistols 20 double-unders (sub tuck jumps)

Wednesday: REST

Thursday:

Press 1 Rep Max

3 rounds: 10 weighted chins 10 weighted dips (can use different weight for chins/dips) 20 hollow rocks

Friday:

21-18-15-12-9-6-3: swings and box jumps

Saturday:

Jackie- 1000m row 50 thrusters @45 30 pullups

Warmup Notes:

Speal dynamic warmup (see vid in cfj)

1-2 hip mobility wods hold for about :30 each

Muscle Snatches

1-2 other movements with transference to the days workout

Strong Dudes Lifting Weights

Team Super Training Gym from Sacramento, CA moving some serious weight around. They have a great youtube channel, check it out for videos of the conjugate method in action.

Awesome Story!

I saw this on another swimming blog and I had to repost it. It's an amazing story. What do you all think about naming a Hero wod after him?

http://www.badassoftheweek.com/akaiwa.html

Thanks to SCAQ for the original link.

Video

Austin Staab won the 200 IM and 100 Fly at NCAA's

Olympic Lifting Video

Article Worth Reading

This article, from Crossfit One World's Freddy Camacho, really drives home some important points about Crossfitting. Definitely worth reading.

http://www.sicfit.com/blog/29587-Want-to-Be-a-Better-CrossFit-Athlete

Thursday Workout 10 March 2011

Tomorrow's Workout:
In Nelson-
4 rounds:
12 pullups
Broad Jump with of first court
Sprint to the end
Walk back to recover

Wednesday Workout

Another college Crossfitter



Tomorrow's the last real burner of a metcon before nats. Make it count

Tomorrow's Workout:

Make up bench

then

15 clean and jerks
30 burpees
15 clean and jerks

Videos

Ryan Lochte at SC Worlds

Monday Workout

Tomorrow's Workout:
Back Squat- 8x2 80% on the minute
then
Bench- 5x3 75% on the minute

then

Tabata dumbbell snatch, alt. arms by interval


Cool video of Crossfit at the Arnold Expo this weekend.

Videos!

Here are the video, Ian.


Vlad Morozov, Nathan Adrian, and Graeme Moore all have great turns, watch how early they press and how fast they whip their feet around. Also notice how they initiate their jump off the wall before their feet make contact.



Preview of Coming Attractions

Swimming Videos on Floswimming

Friday Workout

Tomorrow's Workout:
Clean- heavy single
or
John- add 5 lbs to 3x5 back squat, then 3 sets of max pullups
or
Daly- make up strength day

then

5 rounds:
10 Power Snatch, use a weight you can handle unbroken for the first 1-2 sets
12 Box jumps (use bench hurdles if needed)

Finish it up with some knees2elbows and back extensions

Thursday Workout

Tomorrow's Workout:
21-15-9
Swings
Burpees
Pullups

this will be set up with the swings at the far end of Nelson, burpees in the middle, and then pullups, you will run to each station.

then

Sprint starts

Wednesday Workout

Tomorrow's Workout:
Back Squat- Heavy 5x3

Pushpress- Heavy 5x3


Nathan Adrian's 100 free from the Cal-Stanford Dual

Reboot

Thanks for a great season, guys. It's been a blast.
Nationals group, we pick up again on Wednesday morning.
Here are some videos.

Thursday's Workout

Last weight room session of the season. It's been a great year, thanks for everything.
Get ready to dominate at NESCAC's. We've put the work in, it's time to unleash.

Tomorrow's Workout:
Clean and Jerk- work up to a moderately heavy 5x1

then

3-5 rounds:
10 KB swings
rest :30
10 pushups
rest 2:30

Tuesday Workout

Tomorrow's Workout:
Sled drags, alternating between walking and pose-sprinting

then

4-6 rounds:
Two court suicide
10 burpess
Active walking rest 2:00

Monday Workout

Last week in the gym. Time to start paying extra attention to recovery and feeling good.

Tomorrow's Workout:
Snatch- work up to a moderately heavy 5x1

then

3 rounds NFT:
10 good mornings (empty bar)
20 situps
10 pullups

Thursday's Workout

Tomorrow's Workout:

Dynamic Bench- 8x3 70%, rest :45 between sets

then

4 rounds:
10 pushups
Shuttle run 5 lengths of platform-to-vertimax

We'll rotate through this and rest will be whatever the rotation allows.

Tuesday Workout

Tomorrow's Workout:
10-9-8....3-2-1
Deadlift (light)
Box Jump
15 double-unders between each round

Monday Workout

We're still preparing for NESCAC's.
Keep your goals in mind and keep prepping.

Tomorrow's Workout:
Dynamic Squats- 10x2 70%, rest :45 between sets

then

5 rounds:
4 power clean and push jerk, touch and go
8 burpees
8 pullups



Swim Set (PM):

2 rounds:
12 x25 @:45- odds 15m underwater dolphin/evens 3 cycle breakout from a relay dive

2:00 play/drills/recovery

4 x 37.5 from a restart at mid-pool, p100

2:00 play/drills/recovery

Cool Video

Found this video on the Universal Sports site and thought it would be worth posting here.
Any of these movements look familiar?



That's the best swimmer in the world right there and this training isn't too far off what we do.

Thursday Workout

Phone post

Tomorrows Workout:

Speed Bench- 8x3 @65%

Then

5x3- three position snatch

Tuesday Workout

Change of plans- dynamic squats were done today

Tomorrow's Workout:

5 rounds:
6 power cleans
12 GHD situps
12 back extensions
rest :90

Monday Workout

The schedule for this week is as follows:
Monday- Metcon
Tuesday- Dynamic Squats and interval-based metcon
Thursday- Dynamic Bench and sprint work

Tomorrow's Workout:
40 swings
30 burpees
20 push jerks

or

3 rounds:
Nelson shuttle run
16 pullups

Friday Workout

Tomorrow Workout:
Olympic lifts- work up to a 3x1 at 80% for both lifts (full clean and jerk)

then

Some sort of sprint metcon that is tbd

Thursday's Workout

Tomorrow's Workout:

5 :90rounds:
6 heavy swings, unbroken
12 pullups, unbroken
AMRAP dumbbell bench
rest 2:00 between rounds

then

Tall box jumps, heavy sleds

Tuesday Workout

This is our last week of really getting after it before we start to resting more and really prepping for NESCAC's. Starting next week we will be doing dynamic effort squat and bench along with some Oly-lifts  thrown in. We will still be doing met-cons but rest and intensity will be more managed.

Tomorrow's Workout:
Hang Power Clean- heavy triple

then

30-20-10
Lateral Jumps
Knees to elbows
Back extensions

Monday Workout

It's gonna be really really cold in the morning (-15 degrees). Bundle up if you plan on walking down.

Tomorrow's Workout:
Shoulder Press- 5x3

then

3 rounds:
15 back squats
12 burpees, either jump over bar or touch top of the cage

then

Sled drags

Friday Workout

Another speed and technique oriented pre-meet workout, nothing too crazy. Because it will not take long we are really gonna get after some mobility work afterwards.

Tomorrow's Workout:

Dynamic Olympic Lifts- 10x1 at 75% of both lifts, rest ~:45 between lifts

then

Interval met-con that will be individualized based on your specific needs.
Expect some of the following movements- light deadlifts, sled pulls, GHD work, hollow rocks, box jumps

then

Mobility work-
At least one shoulder mobilization
Thoracic mobility on the foam roller
At least one mobilization for both hip flexion/extension

Thursday's Workout

Tomorrow's Workout:

Bench- progression or Wendler week 3

then

3 rounds:
15 dumbbell cleans
10 pullups

Rest Day Video and Shoulder Stuff

It's that part of the season again. The time when your get-up-and-go starts to drop a little, soreness and tightness ramp up, and shoulder start hurting. Kelly Starrett's Mobility Wod (mobilitywod.com) is a great resource for addressing flexibility and recovery issues. Browse through it and find some videos that address your needs. If your shoulders feel tender, be smart about it- rest it, ice it, and find an MWod. If your shoulders don't hurt, be proactive- work on some MWod shoulder stuff for preventative measures.  Below is a video thats a pretty good place to start.

Tuesday Workout

Tomorrow's Workout:

Snatch-grip deadlift- heavy triple

then

Three 5:00 rounds of:
500m row
Run 3 laps around Nelson
Max burpees
rest 3:00 between rounds

Monday Workout

With the championship season quickly approaching now is the time to get into the habit of doing the little things right outside of the pool and the gym.
-SLEEP: it is absolutely crucial for recovery. Shoot for a minimum of 7 hours.
-Eat Right: Limit your desert and junk food consumption. Make sure you are consuming enough protein and that you are making good carbohydrate choices both in terms of portioning (mostly post-workout) and quality (Fruits, vegetables, dairy). Be liberal with your fat consumption.
-Foam roll: Try to do it at least once a day.
-School: Do your homework on time so you can get everything else done.

Tomorrow's Workout:
Back Squat- 3x5, 5x5, or Wendler

then

4 rounds:
10 pushpress
20 kb swings
30 double-unders

Game Day

Time to dance at Hamilton.



make beautiful music

Friday Workout

We're going to work some speed and quality power output in preparation for the meet- dynamic oly lifts and some fast interval work.

Tomorrow's Workout
Snatch 12x1 at 70% rest :30
Clean, same as above

then

3 rounds of :15 on :45 off:
Push press 95#
Kipping knees to elbows
Light good mornings- don't rush these, stay controlled

Wednesday Workout

Tomorrow's Workout:

Bench- 3x5 or Wendler week 2
then
Dumbbell weakness work

then

3 rounds:
15 hang power cleans
15 burpees

then (if time allows)

Hollow rock work

Tuesday workout

Phone post

Back squat- 3x5 progression, 5x5 or wendler week 2

Then

3 rounds:
2 laps around Nelson
21 overhead squats
12 chest to bar pullups

Rest Day Videos

Cool video from Crossfit main site.
Get ready to tear it up this weekend.

Tomorrow's Workout:
Bench- progression or Wendler
then
Tricep work with db's

then

3 rounds:
10 broad jumps (at least 6 feet)
21 kettlebell swings
24 pushups

Rest Day Videos

I'm going to try to post some videos on rest days. Here are some video of great breaststroke technique- rebecca soni and sean mahoney.






Swimming Videos on Floswimming

Tuesday Workout

We're going to take Friday off this week because of the double-header this weekend.

Tomorrow's Workout:
12x1 snatch 65%, :30 rest between
then
12x1 clean 65%, :30 between

then

15-10-5
snatch-grip deadlifts
pullups
10-20-30 double-unders between deads and pullups

Start of J-Term

Back from a break in posting and a tough training trip in Florida. Shout out and thank you to Crossfit Fort Lauderdale for letting us work out with them! Great facility and great coaches. The rest of the season we have some quality training and strength programming planned.  Tomorrow is going to pretty light in terms of met-con. We're going to try to recover from the past week and gear up for a pair of home meets this weekend.

Tomorrow's Workout:

Back squat work- add weight to 3x5 progression, 5x5, or Wendler week 1

then

4 rounds:
:30 dumbbell push press
:60 rest
:30 burpees
:60 rest
:30 situps
:60 rest