Rest Day or Make Up Day

Rest today or make up a WOD you missed.

HSC, and Regionals event 6

Warm Up-

HSPU- 50 reps in as few sets as possible

Pistols- 4x10 alternating

Hips to rings- 5x3

SWOD-

Hang Squat Clean Thruster- Heavy Single

Muscle Endurance-
Every minute on the minute for 10 minutes perform:
3 Hang Power Cleans
3 Push Press
3 Front Squats
* Use 65% of your Hang Squat Clean Thruster Single*

WOD-
"Regionals event 6"
Complete for time:

3 rounds of
7 Deadlifts 345/225
7 Muscle ups
Then 3 rounds of
21 wall ball shots 20/14
21 Toe to bar
Then
100 foot farmers carry 100/70 in each hand
28 burpee box jumps 24/20
100 foot farmers carry 100/70 in each hand
3 Muscle ups

Rest Day

Prowler Fun!!!

Warm Up:

100 Pull Ups
100 HR Pushups
100 Air Squats
100 Sit Ups

Break up any way you want. Scale the reps and movements as necessary.

SWOD:

5 Sets of:

25m HEAVY Prowler Push

* All out effort on each set. Rest as needed between sets*

Muscle Endurance:

Death By 10 meter sprints. 1 10m sprint the first minute, 2 the second, 3 the third and so on.

WOD:

5 rounds for time:

10 Hang Power Cleans 155/95
20 Box jumps 20"/18"

* Games standards on the box jumps and elbows must be through on the HPC*

This weeks TEAM WOD

I still would like to do last weeks so if anybody wants to join me let me know. Here is this weeks team WOD.....

In teams of 4 (2 Guys, 2 Gals) Complete the following for time:

The 2 Gals do:

50 Burpees- partner A knocks out reps while partner B holds the top position of a pull up, you may switch off at any time but reps only count while someone is in the top position of a pull up!

100 KB Swings 1.5 pood - partner A will start knocking out reps while partner B holds the top locked out position of a push up, you may switch off at any time but reps will only count while someone is in the top locked out position of a push up!

200 Double unders- partner A will knock out reps while partner B holds the top locked out position of a HSPU, you may switch off at any time but reps will only count while someone is in the top locked out position of a HSPU.

* once the Gals complete thier 200th double under the Guys will start:

50 Burpees- partner A knocks out reps while partner B holds the top position of a pull up, you may switch off at any time but reps only count while someone is in the top position of a pull up!

100 KB Swings 2 pood - partner A will start knocking out reps while partner B holds the top locked out position of a push up, you may switch off at any time but reps will only count while someone is in the top locked out position of a push up!

200 Double unders- partner A will knock out reps while partner B holds the top locked out position of a HSPU, you may switch off at any time but reps will only count while someone is in the top locked out position of a HSPU.

* Once ALL work is complete the TEAM will complete:

400m Relay

Anyone can start and you can go in any order. Once the first team member completes a 400m the next may go, and so on until all members have completed a 400m. TIME WILL STOP WHEN THE LAST MEMBER OF YOUR TEAM CROSSES THE LINE!!!

*** 30 MINUTE CAP on this WOD!!! If you do not complete it in 30 minutes your score will be number of reps completed in 30 minutes. Each 400m will count as one rep.


ENJOY!!!

Rest Day

Rest Day or Make up day

Do Work!

Warm Up:
Muscle Ups- 5x5

Strict HSPU- 5x5

TGUs- 5x2

SWOD:

OHS- Heavy Double

Snatch Balance- 7x1 at 70% of your OHS double

Snatch Grip Deadlift- 5x3 at 110% of your 1RM Snatch

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
2 Power Snatch 135/95
10 Sledge Hits (5 each arm)

WOD:

Complete for time:

Run 200m
21 Clean and Jerks 115/75
Run 400m
15 Clean and Jerks 135/85
Run 600m
9 Clean and Jerks 155/95

Make Up Day

Make up any of the work you have missed or rest today.

Make up day

Use today to catch up on a WOD you missed

Please make sure you keep track of your times and numbers from this week so we can compare them at a later date!

Test Week Day 5

Warm Up:

Goat work for 20 minutes

SWOD:

Find 1RM Clean and Jerk


WOD:

"GRACE"

30 Clean and Jerks for time  135/95

* Rest 10 minutes*

Tabata Double unders
Tabata Sit ups

I Just learned how to post pics!!! A well deserved 1st place finish for Lauren! Hard work pays off!

Has anyone attempted the team WOD yet?

Test Week Day 4

How is your cardio?

Warm Up:

Row 1K

TGUs- 5x2 at moderate weight

SWOD:

Find 1RM Deadlift


WOD:

"JERRY"
For Time complete:

1 Mile Run
2K Row
1 Mile Run


Extra Credit Core Work-

3x 30 second L-sit hold

3x10 Knee to elbow

Test Week Day 3

Todays WOD is all about proper form and technique. If you have never done it Rx'd, I highly suggest you try it!!

Warm Up:

Muscle ups- "Man Test 2.0" (Thanks to coach DL for spicing it up a little!)

1 Toe through ring
1 Muscle up
5 Dips
1 Toe through ring
1 Muscle up
4 Dips
1 Toe through ring
1 Muscle up
3 Dips............

All the way down to 1 of each. If you drop off you are done.

SWOD:

Find 1RM Snatch

WOD:

"AMANDA"

9-7-5 for time:

Muscle ups
Snatch 135/95

*Rest 20 minutes*

Run 2 x800m resting 3 minutes between sets.

Test Week Day 2

Either take a REST day today or do this work. If you skip today YOU MUST MAKE IT UP at some point this week.

Warm Up:

HSPU- 5 sets, 1st set max reps, last 4 sets Hold at the top for 30 seconds and then do max reps.

Pistols- Accumulate 30 reps

Plank Holds- 5 sets of 30 seconds on 30 seconds off

SWOD:

Find a 1RM Back Squat

WOD:

"BARBARA"

5 rounds each for time:

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

* Rest 3 minutes between rounds*

Team WOD

With all the intrest in the upcoming events, I think it is only appropriate to start posting some team WODs once or twice a week. Grab a group of people and knock this out. It can be done at any time this week, just stay out of the way the other classes going on!!!

WOD-

Team of 4 ( 2 Men, 2 Women) Complete the following for time:

Men

200m buddy carry
60 Burpees
50 box jumps 24"
40 Shoulder to Overhead 115lbs
30 Toe to Bar

Once Mens work is complete:

Women

200m buddy carry
60 Burpess
50 Box jumps 20"
40 Shoulder to Overhead 65lbs
30 Toe to Bar

Once Womens work is complete:

As a Team complete 20 Muscle ups

*Women will rest as the 2 Men go, reps can be broken up in any way you see fit. As soon as the Men are done the 2 Women head out the door, they also can break the reps up in anyway they see fit. Once Womens work is complete the team will knock out 20 Muscle ups breaking them up in anyway. Time will stop at the completion of the 20th muscle up. SCALE AS NEEDED, I know some of the begginers can not do all or some of this work. THAT DOES NOT MEAN YOU SHOULDN'T DO IT!!!


POST TEAM MEMBERS AND TIME TO COMPLETE TO THIS PAGE!!!

Test week Day 1

This week we will do some "Benchmark" WODs so we can retest them later next month. And YES, King Kong will be a part of that retest!

Warm Up:

Row 2K

TGUs- 5x2 at moderate weight

Roll out and hit some dynamic stretches

SWOD:

Find 1RM Strict Press

WOD:

"JACK"

AMRAP 20 minutes:

10 Push Press 115/85
10 Box Jumps 24"/20"
10 KBS 1.5pd/1pd

* Rest 20 Miuntes*

Run 1.5 Miles for time

KING KONG!!!

I know a lot of you have this up on your goal board.... So let's take a crack at it! We have been doing a bunch of heavy lifting so its time to translate it to a short and heavy Metcon!

Warm Up:

Muscle up- Technique work

HSPU- Technique work

TGUs- 5x2 at moderate wieght

SWOD:

Deadlift- Work up to the WOD weight

Squat Clean- Work up to the WOD weight

* WOD weights listed below*

Muscle Endurance:
None for today

WOD:
"King Kong"
3 rounds for time:

1 Deadlift- Rx is 455/325, scale A 405/275, scale B 355/225, scale C 305/185

2 Muscle ups- Scale is 8 CTB pull ups + 8 ring dips

3 Squat cleans Rx is 250/185, scale A 225/155, scale B 200/135, scale C 185/115

4 HSPU- scale to the toughest you can do!


Extra Credit Core Work-

3x 30 second plank holds

3x10 Toe to Bar

Free day or Rest Day

Make up a WOD you missed or do some active recovery. Tomorrow will be one of the most infamous "Bench Mark" WODs so be prepared!!!

Yoke, Squats, and Friday Chipper

Warm up:

Row 2K

Muscle ups- 10x2  unbroken reps

TGUs- 5x2 at moderate weight

SWOD:

Yoke walk- 5 attempts for max weight 75ft walk(25m)

Back Squat- Heavy triple

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
100m Sprint
4 Clapping Pushups (Focus on a BIG explosion from the ground)

WOD:

For time:

10 Deadlifts 315/205
20 Bar facing Burpees
30 Pull ups
40 KBS 1.5/1
50 Box Jumps 24"/20"
40 KBS 1.5/1
30  Pull ups
20 Bar facing Burpees
10 Deadlifts 315/205

Rest Day

Snatch + OHS, and some threshold training

Warm Up:

HSPU- If you did not do HSPU yesterday accumulate 50 reps, if you did skip this.

CTB Pull ups- If you Did not do this yesterday do them today, if you did skip it.

TGUs- 5 minutes of continuous movement alternating hands at the bottom of each rep using 50lb/30lb dumbbell.

SWOD:

For Max Weight:

1 Snatch + 3 OHS

* If you Power Snatch you must complete 4 OHS*


Muscle Endurance:
Every minute on the minute for 10 minutes perform:
12 Air squats
2 Box jumps 36"/30"

WOD:

5 rounds of the following:

250m Row
10 Burpees
5 Touch and Go Squat Snatch   95/65
*rest 2 minutes in between rounds, Each round performed at 95% effort.*

Run Day

Sorry, but we have to do them every once in a while!

Warm Up:
HSPU- accumulate 50 reps

CTB Pull Ups- accumulate 50 reps

SWOD:
None for today

Muscle Endurance:
None for today

WOD:

Run 5K for time

Shout out!

Wow, what a weekend! All of you that competed did an AWESOME job and I and the whole CrossFit 405 family could not be more proud! I really only got to watch bits and pieces of all the compettitors because I shared the field of battle, but what I saw, I liked!!!

Andrew- 25th place, amature division. Your first one brother, drink it in! I got the pleasure to see you do most of your first and second workouts. You did GREAT! Do not be down on yourself for anything that happened. Now you have those experience points and you will be able to apply what you learned and use it for the next one. You have the drive, never give up! Maybe swing a sledge hammer a couple of times!

DL- 12th place amature division fresh off a knee injury, Fucking Legit! Keep doing what your doing and you will be back!

Ethan- 13th place amature division. Great job bro, Keep working hard and you will see yourself move up the leader board. You have abilities that I wish I had. Now harness them and take it to the next level!

Mike Miller- 16th place amature division. Awesome work bro, I know you had some frustrations with training leading up to this event. But you worked hard and I think you learned some stuff as well. Use that as we go into the future and you will be up there next time!

No pants- 6th place Ladies amature division. First competition and you got 6th place, That is FUCKING ELITE!!! Keep working hard and you will be on the podium!

Lauren Miller- 1st place Ladies amature division. I could not be happier for you! You are one of the most coachable people I have ever dealt with and you work ethic is phenominal! You deserve this win and you should be proud! Hard work pays off! But like I siad now is the time to test the waters with the big fish!!!

AO- 5th place amature divsion. My brother in arms! Always a pleasure to go to competitions with you! Many more are in our future and I can't wait. Good work brother!

Allan- 9th place Pro division. We all know that this guy is on the edge of doing somthing great. Just a matter of time before that happens. 2nd competition ever and gets himself a top 10 finish. No matter what you think or feel that is fucking legit brother. And now everyone in the area knows who you are and knows your abilities. Keep pushing hard and shit will go great for you!

Overall one of the funnest things I have done in along time! Next event is August 4th and training starts TODAY. Let's show up and fuck some shit up!!!

Active recovery

Today will be all about active recovery for those of you who competed on Saturday. Roll out, warm up, and move around for at least 30 minutes. Run, row or work on some skills but nothing to tasking.

For those of you who did not compete here is the work for today:

Warm Up:

Muscle ups- 7 sets of 3/5 unbroken reps

Pistols- 3 sets of 10 alternating reps

Turkish get ups- 5x2 with moderate weight

SWOD:

Deadlift- 10,8,6,4,2 going up in weight each set, be smart with your weight jumps!

Bench press- 5x3 work up to a challenging weight

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
6 ring dips
12 air squats

WOD:
For time:
400m run
15 Tire flip Jump Throughs ( or 15 deadlifts225/155 and 15 box jumps 24"/20)
400m run
12 Tire flip Jump Throughs ( or 12 deadlifts225/155 and 12 box jumps 24"/20)
400m run
9 Tire flip Jump Throughs ( or 9 deadlifts225/155 and 9 box jumps 24"/20)
*Flip the tire, jump in, jump out is one, turn around and repeat*

BIG REST DAY

Rest, Recover, Eat some shitty ass food!!! Reflrct on your competition results and see if there is somthing you could have done better in preperation or some skills you could have put more work into. But regardless of your comp results you all have worked very hard and just gained some experience points. Take what you have learned and apply it to your training and start getting ready for the next competition. AUGUST 4th!!!

GAME DAY!!!

Pre Game

Today is all about resting, rolling out and staying moble. Take the time to make sure all you gear is good to go and in your gym bag. Prepare your food for tomorrow and get lots of fluids to bring with you. Make a plan for the morning like arrival time, place to park, where you are going to set up your gear. Make sure your car is fully gassed up. If there is limited AC space your car can act as a AC zone for you to stay cool in. You trained hard. Now is the time to put it to action!!!

For those of you not competing........

Warm up:

2K row

Tabata plank holds

SWOD:

For max weight:
1 Power Clean + 2 Front squats

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
4 Power cleans @ 60% of SWOD weight
4 Bar facing burpees


WOD:
"Muscle Helen"
3 rounds for time:
400m run
21 2pd/1.5 KBS
12 Muscle ups/ CTB pull ups

Rest Day

Take today to look at and put a game plan down for the WODs. If you need any help or have questions about how to get a strategy together please let me know. Some active recovery work is also a good idea for today. DO NOT OVER DO IT!!!

UPDATE!!!!!

Movement standards are out for the Anarchy event! Go to the site and watch the video now!!! I have to say we should all be prepared for these movements, ESPECIALLY BURPEES!!! Start pumping yourself up now!

4 Days out.....

4 days until GO TIME! Be smart with your training and listen to your body!

Warm up:

Dumbell Thrusters 3x10

KB SDLHP 3x10

Row 1K

SWOD:

Snatch- Heavy single with focus on FORM not Weight!!!

Jerk- heavy single with focus on FORM not Weight!!!

Back Squat- 5x5 at moderate wieght

* If you are NOT competing on Saturday complete 100 ring push ups in as few sets as possible.*

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
3 Atlas stone to shoulder (KEEP GOOD FORM)
15 Lateral hops

or

7 Chin breaking vertical plane pull ups
7 Hand release push ups

WOD;
From the Man, the Myth, the Legend coach DL,

AMRAP 10 minutes:

3 Power Snatch 135/95
6 Box Jumps 30"/24"
9 Burpees

* Rest 10 minutes*

30 reps ground to over head 155/115

Rest Day OR.....

Either take a rest day/active recovery day or do this WOD. Be smart and listen to your body.

Warm Up:

"GOAT" work for 20 minutes

WOD:
For time-
1000m row
10 rounds of Cindy
1000m row

Active Recovery WOD:

Run, Hike, Row or Bike for 30-40 minutes at 60% effort.
Roll out
Epsom salt bath

Feed the right dog!!!

One of my favorites....

A Native American elder was asked how he handled his own inner struggles about his abilities and achieving his intentions for himself and his people.

He replied: "Inside of me there are two dogs. One of the dogs is unhappy, insecure and full of doubt.  He is harsh and negative and relentless with his criticism. The other dog is joyful and confident, he is inviting to play. The doubtful dog fights the confident dog all the time."

When asked which dog wins, he reflected for a moment and replied,

"The one I feed the most."

Which dog are you feeding? Leading up to this competition you need to pour confidence into yourself. You know the moves and you have put in the work. Believe in yourself and never give up!!!

Final Week......

Last couple of days to touch up your skills. Please focus on form and technique with all lifts this week. Use the WODs to practice "Gameing". Have fun and BE SAFE!!!

Warm Up-

HSPU- 5x5

Muscle ups- 5x5

Turkish Get ups- 5x5 at easy weight

SWOD-

Squat Clean- Heavy Single

Front Squat- Heavy Triple

Muscle Endurance-
Every minute on the minute for 10 minutes perform:
100m sprint
7 Burpees

WOD-
7 minute AMRAP @ 90% effort:

7 Hang power cleans 135/85
7 Box jumps 24"/20"
7 Knee to elbow

*Rest 10 minutes*

1 mile run @ 90% effort

*Rest 10 minutes*

5 rounds for time:

10 unbroken push press 95/65
20 Double unders

Rest Day

Rest day today, Only 1 or 2 more days of work before the taper. Don't get to crazy and hurt yourself before the competition!

"2 a Day"

AM WORK:

Warm Up

HSPU- 3 sets of Max reps

Turkish get ups- 5x3 at moderat weight

SWOD:
Deadlift ladder- Men start at 225 and women start at 155. Perform 1 deadlift every minute on the minute for 20 minutes adding 10LBs after every successful lift. Once you fail to complete a rep in a minute, drop 10 lbs and complete the workout at that weight.

WOD:
3 rounds for time:

25 wall ball shots 20/14 both to a 10ft target
25 Burpee pull ups


PM WORK:

Warm Up:

2000m row @ a 1:50 500m pace

50 ab mat sit ups

50 HR push ups

SWOD:

Hang Squat Clean- Heavy double

Push Press- Heavy triple

WOD:

9-7-5-3-1 reps for time:

Squat Snatch 135/75

1 rope climb in between sets

REST DAY

Tomorrow will be a "2 a Day" so rest up and recover today!!!