To whom it may concern......

I have put a lot of time and effort into this blog trying to challenge and prepare athletes, but frankley the response/feedback/followers have been pretty non existant. I know there are a few of you out there that do these workouts and I thank you for trusting me to help you get better at this great sport. But that being said I can give you guys the info if you desire it in different ways that will not be as time consuming as this for me. So it was a great run but I am officially disbanding this blog. If you want any advice from me or need help my e-mail address is michael.r.jones3@navy.mil, please feel free to contact me and I will do my best to support you. Again thanks to all who followed this program but I have had to little of a response and feedback to continue pouring time and effort into it. I will continure to push myself and others to achieve their goals, that will never change.

Rest or Make up Day

Start the week off right!

Warm up-

20 to 30 minutes of GOAT work


SWOD-

20 Minutes to find the heaviest lift for:

Stone to Shoulder

Tire Flip

100m Farmers Carry



Muscle Endurance-
AMRAP 8 Minutes:

8 Burpees
8 Toe to bar


WOD-

Complete for time:

800m run
15 Muscle ups
600m run
10 muscle ups
400m run
5 muscle ups
200m sprint

SQUATS

Warm Up-

Row 1K

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

* Based off your 3 Rep Max*

1x3 @ 70%
1x3 @ 80%
3x3@ 90%


Strict  Press- 5x5



WOD/Muscle Endurance-

"Holleyman"

30 rounds for time:
5 Wall ball shots 20lb ball
3 HSPU
1 Power Clean 225/135

Justin Trampota- 26:13 as Rx'd, Mike Jones- 35:28 as Rx'd, Aaron O'Neil- 43:04 @185lb Power Clean

Buenos Snatches

Workout 12 . 2

MEN

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Rest or Make Up

Power Clean & "Heavy Rowing Grace"

Warm Up-

Row 1K
 Mobilize and Prep for Power Cleans

SWOD-

Power Clean- 20-30 minutes to establish a 1 Rep Max

Push Jerk- 5x2

Box Jump- 5 to 7 attempts for max height



Muscle Endurance-
As Fast As Possible complete:

100 Double Unders
40 Burpees
20 CTB Pull ups

* Try to Complete under 5 minutes*


WOD-
Complete for time:

"Heavy Rowing Grace"

3 Rounds:

500 M Row

10 Ground to Overhead (155 lb, 105 lb)

Squat Cycle Light Day

Warm Up-

Row 1K

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

* Based off your 3 Rep Max*

1x3 @ 60%
1x3 @ 70%
3x3@ 80%


Bench Press- 5x5


Muscle Endurance:
Every minute on the minute for 10 minutes perform:

100m Sprint
5 Burpees


WOD-

With a 10 Minute Cap Perform:

1 Power Snatch 95/65
1 OHS 95/65
2 Power Snatch
2 OHS
3 Power Snatch
3 OHS
And so on until 10 minutes has expired

Rest Day

Push Press

Warm Up-

Run 1 mile at an easy pace

Mobilize shoulders

30-40 HSPU

20-30 Muscle Ups


SWOD-

Push Press- 7,7,5,5,3,3,3

KB Swings with a Spike- 5 sets of 10 reps HEAVY AS POSSIBLE, if you don't know what this is.... ASK!!


Partner MED BALL Chest passes( 10' apart)- 10 rounds, 45 seconds on/ 15 seconds off, 20lb ball


Muscle Endurance-
Every 30 seconds for 5 minutes perform:

3 EXPLOSIVE Tire Flips



WOD-

"Christine"
3 Rounds for time of:
500m row
12 Deadlifts @ Body weight (ROUND UP)
21 Box Jumps @ 20"

Next Squat Cycle Begins

Warm Up-

Row 1K

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

Take 20-30 minutes to establish a 3 Rep Max



Muscle Endurance:
Every minute on the minute for 10 minutes:

2 Power Cleans @ 80% of 1RM
20 Double Unders




WOD-

"Sin-dy"

AMRAP 10 minutes:

5 CTB Pull ups
10 HR Push ups
5 Squats @ 80% of your 3RM from earlier


Endurance-

Run 2 Miles

Rest or Make up Day

Chipper

Warm up-

Run 10 minutes @ 70% effort

Mobielize Hips and Shoulders


SWOD- by MALAHY S&C

Power Snatch- 2x2 @ 55%
                       2x2 @ 65%
                       2x2 2 75%

Rack Jerk- 8x2 @ 90%

Front Squat- 6x6 @ 70%

Thanks Kevin!!!



WOD-

For time complete:

15 Deadlifts 315/195
15 Burpee Box Jumps 30"/24"
10 Cleans 225/145
10 HSPU
5 Snatchs 135/95
5 Muscle Ups


Endurance-

Row your BODY WEIGHT in calories!

Warm Up-

Row 2K light and easy

50 Push ups

50 Sit ups

Mobilize shoulders


SWOD-

Bench Press- 6x4

Bent Rows- 6 Sets of 6-8 reps

Pull Ups- 5 sets of 6-8 reps STRICT! Try and touch sternum to bar. If 8 reps is easy to achieve then wear a vest or add weight!


Muscle Endurance-
Death by wall climbs

Once you fail to complete the number of reps for that minute switch IMEADIATELY to:

Death by Push Press 115/75


WOD-

For time Complete:

400m run
50 DB Burpee Man Makers 35/25 ( Burpee into power clean to overhead)
400m run

Squat Cycle Continued

Warm Up-

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

Warm Up- 3x5 at 50%- 70% of your Heaviest set of 5 from September 2nd

Working sets- 5 sets of 5 reps @ 80% of your Heaviest set of 5 from September 2nd



Power Cleans- 10x2 from the floor, keep reps crisp and explosive!


Muscle endurance (OPTIONAL)-

Row 1 minute on 1 minute off for 20 minutes. 3000m is the target distance to hit!


WOD-

Complete for time:

200m sprint
10 Front Squats @ 225/135
200m Sprint
10 Front Squats @ 185/105
200m Sprint
10 Front Squats @ 155/ 75

9/11

Take today to honor our fallen Soilders, Sailors, Law Enforcement, Fire Fighters, Friends and Family members that gave the ultimate sacrifice to protect this country and it values. Go do a WOD and when it starts to hurt or if you want to give up REMEMBER THEM and push through that shit!!!

Rest Day or Make Up day

Deads

Warm Up-

Run 10 minutes @ 60% effort

50 Sit ups

50 Back Extentions


SWOD-

Warm up Deadlift then do:

 Deadlifts Every minute on the minute for 15 minutes:

First 5 minutes perform 5 Deadlifts at 60% of 1RM

Second 5 minutes Perform 3 Deadlifts at 70% of 1RM

Last 5 Minutes Perform 2 Deadlifts at 80% of 1RM




WOD-

AMRAP 10 minutes:

2 Power Cleans 245/145
20 Lateral Hops over bar ( Both feet must leave the floor and land at the same time)
10 Ring Dips



Endurance-

1 mile run with weight vest

Squat Cycle Day

Warm Up-

Row 1K

Mobilize Hips

Dynamic Stretch and roll out for 10 minutes


SWOD-

Back Squats-

Warm up- 50% x 5, 70% x 5, and 80% x 5 of the HEAVIEST set of 5 from September 2nd

Working sets- 5 set of 5 reps @ 90% of the HEAVIEST set of 5 from September 2nd


Power Snatch + Hang Power Snatch- 7x2

Muscle Endurance:
Everyminute on the Minute for 10 Minutes:

2 Seated Box Jumps 30"/24"

* Start seated and explode up onto the box, Be as explosive as possible*


WOD-

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

Push Jerk 185/115
Burpee Pull Up

Rest Day or Make Up Day

Bench

Warm up:

Row 1K

20 Muscle Ups

20 HSPU

20 HR push Ups

20 GHD Sit ups


SWOD:

Bench Press- 10,8,6,4,2

Power Clean- 7x2 From the Floor


Muscle Endurance-
Every minute on the minute for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 2 Front Squats M 185/ W 105


WOD-

AMRAP 8 Minutes:

3 Tire Flips
6 Burpee Box Jumps onto Tire
9 Push Press 115/75

Squat Cycle Day

Warm Up-

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!


SWOD-

Back Squats:

Warm Up- 3x5 at 50%- 70% of your Heaviest set of 5 from September 2nd

Working sets- 5 sets of 5 reps @ 80% of your Heaviest set of 5 from September 2nd


1 Power Snatch + 1 Hang Power Snatch- 7x2 from low blocks



WOD-

AMRAP 7 minutes:

1 Rope Climb
2 Power Snatch 135/95
3 OHS 135/95



Conditioning-

2 mile run @80% effort

Rest Day or Make Up Day

Labor Day

Either rest today or go hit up the 31 Heros WOD!!!

Squat Cycle HEAVY DAY!!!

Warm up-

Run 10 minutes @ 70% effort

Mobilize Hips

Dynamic Movements 5 minutes


SWOD-

Today is not based on any number. This is all about how you feel and how HEAVY you can go!!!

Back Squat:

Warm up 3x5 at 50% effort

Working sets-

Set 1 @ 60% effort x5 reps (not a weight, but how you feel)

Set 2 @ 80% effort x5 reps

Sets 3-5 @ 100% effort x5 reps (each set of 5 should be grueling) Try and add at least 10lbs to your August 20th number!!!

*Record your heaviest set of 5 reps for future reference*


WOD-

Complete for time:

5,4,3,2,1

HSPU
Stone to Shoulder

*200m Sprint between each set*

Rest Day or Free Day

Rest Day

How are you feeling today?

Warm up-

Row 2K slow and steady

50 Hollow rocks

50 back extentions

Dynamic Movements for 5 minutes

SWOD-

Deadlift:

Warm up- 5x1 @ 60%

Working sets-

2x1 @ 70%

2x1 @ 80%

2x1 @ 90%


Muscle Endurance-
Every Minute on the minute for 10 minutes:

30 Double Unders

* Every time you break up a set do 1 Burpee before starting back up*


WOD-

AMRAP 10 minutes:

*First 3 minutes will be max DISTANCE on the rower (record meters)

then with remaing time do AMRAP:

7 Deadlifts 225/155
14 Bar Facing Burpess


Your score will be in 2 parts, Distance rowed and rounds completed.

Squat Cycle continued

Warm Up-

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!

SWOD-

Back Squats:

Warm Up- 3x5 at 50%- 70% of your Heaviest set of 5 from August 20th

Working sets- 5 sets of 5 reps @ 80% of your Heaviest set of 5 from August 20th


Power Snatch- 7x2 from the ground


WOD-

AMRAP 8 minutes:

4 Muscle ups or 8 CTB Pull ups
8 Ring Dips
12 Wall Ball Shots 20/14

*If you are doing muscle ups, Lock out your 4th muscle up and proceed directly into 8 ring dips before dropping from the rings. If you fail at anytime during the ring dips, you must perform a full muscle up before you may continue*

Rest Day or Make Up Day

Press

Warm up-

Run 10 minutes @ 80%

50 Push ups

50 Sit ups

Mobilize Shoulders


SWOD-

Strict Press- 7,5,5,3,3,3 If you want, find a new 3RM!

Bent Rows- 4 sets of 6 to 8 reps

Power Clean- 7x2 from low blocks, maintain perfect form!


Muscle endurance-

Tabata sledge hits right arm x 8 intervals

Tabata Double unders x 8 intervals

Tabata sledge hits left arm x 8 intervals


WOD-

Complete for time:

5,4,3,2,1

Tire Flips

* 200m sprint between each set*

Squat Cycle Medium Day

Warm Up-

Row 1K

Mobilize Hips

Dynamic Stretch and roll out for 10 minutes


SWOD-

Back Squats-

Warm up- 50% x 5, 70% x 5, and 80% x 5 of last mondays HEAVIEST set of 5

Working sets- 5 set of 5 reps @ 90% of last mondays HEAVIEST set of 5


Power Snatch- 7x2 From Low Blocks, Stay light enough to have perfect form.


WOD-

Complete for time:

30 KB swings 2pd/1.5pd

15 Burpee Muscle ups or 30 Burpee pull ups

30 Power Snatch 115/75

15  Burpee Muscle ups or 30 Burpee pull ups

30 KB swings 2pd/1.5pd

Rest Day

Deads

Warm Up-

Run 10 minutes @ 65%-75% effort

Dynamic stretch and mobilize for 10 minutes


SWOD-

Deadlift- 3x5 @ 70% of 1RM
              3x3 @ 80% of 1RM
              3x1 @ 90% of 1RM


Muscle endurance-

Tabata row for distance, 1000m is the goal!!!


WOD-

For time:

5,4,3,2,1

Deadlift 315rx/275scale for men and 185rx/155scale for women
Wall Climbs or Deficit HSPU on 45lb plates NO ABMATS!!!



Conditioning-

2 mile run @ 75% effort

Squat Cycle Light day

Warm Up-

Banded Squat Holds- 3 sets of 2 minute holds

* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!

Mobilize Hips!!!

SWOD-

Back Squats:

Warm Up- 3x5 at 50%- 70% of your Heaviest set of 5 from Monday

Working sets- 5 sets of 5 reps @ 80% of your Heaviest set of 5 from Monday


Depth Box Jumps:

Jump onto 24"/20" box-Jump down and immediately Jump to 30"/24" box- Jump down and immediately Jump to 36"/30" box.

* Repeat this 5 to 7 more times, STAY EXPLOSIVE!!!*



Muscle endurance:
With a Weight vest perform:

800m run

Rest 3 Minutes

800m run




WOD-

AMRAP 7 Minutes:

10 Alternating DB Snatch 55/35
5 Burpee Box Jumps 24"/20"

Rest Day or Make Up Day

Bench

Warm Up-

Row 1k nice and easy

50 Sit ups

50 Push ups

Mobilize Shoulders

SWOD-

Bench Press- 12 sets of 3 Reps every minute on the minute. Use 50%-70% of your 1RM and stay tight and explosive. Add bands for a little extra spice!


Muscle Endurance-

Tabata Mash up of:

75/55 Hang power Snatch
Burpees

* 8 tabata intervals of each!!! 16 total*


WOD-

AMRAP 5 Minutes:

7 DB Push Press 50/30 (each hand)
35 Double Unders

Squat Cycle Begins

Warm Up-

Run 400m
Row 500m

15 Wall Climbs

Row 500m
Run 400m


All @ 60% effort!



SWOD-

Back Squat:

Warm up 3x5 at 50% effort

Working sets-

Set 1 @ 60% effort x5 reps (not a weight, but how you feel)

Set 2 @ 80% effort x5 reps

Sets 3-5 @ 100% effort x5 reps (each set of 5 should be grueling)

*Record your heaviest set of 5 reps for future reference*


WOD-

AMRAP 6 Minutes:

2 Strict Pull ups
4 Strict HSPU
8 KBS 2pd/1.5pd


Conditioning (optional)-

1 Mile run @ 75% effort

Another Sunday Afternoon

Warm Up:

Row 2K

Mobilize hips and shoulders

Hspu- 50 reps

Muscle up- 20 reps


SWOD-

For max weight:

1 Squat Snatch + 3 OHS from low blocks


Muscle endurance-

5 rounds of:

5 Strict press
5 Push press
Max rep unbroken Push Jerk

Men use 95, Women do 65


WOD-

AMRAP 9 Minutes:

3 Stone to shoulder HEAVY
5 Burpees
7 Toe to Bar

Game Day

Pre Game

For those competeing this weekend use today to finalize your plan of attack, Scope out the venue rules and get your gear bag equipped accordingly. GOOD LUCK!!!



For those not competing:

Warm up:

Run 10 minutes @ 70% effort

Yoke Push- 5 down and backs

Toe to bar- 50 reps


SWOD-

For max weight-

1 Squat Clean + 3 Front squats from low blocks

then

5x2 Jerks from the high blocks


WOD/Muscle endurance:

5 Sets of-

5 Power Cleans
10 Lunges with bar in front rack position
Max reps unbroken push press

Rest 3 minutes between rounds, Guys use 135, girls use 75. Once you drop the bar on the push press that set is over and your rest begins. Score is the total of the push presses completed.

Rest Day / Make Up Day or Pre Game

If you are competing this weekend get with your team and stratigize!

Bench Press

Warm Up-

Run 10 minutes @ 70% effort

Lacrosse ball and Mobilize shoulders

Push ups- 50 reps

Abmat Sit ups- 50 reps


SWOD-

Bench Press- 5,5,3,3,3,1,1,1 Work up to a HEAVY single

Dumbell Rows- 50 reps each arm



Muscle Endurance-

7 x 50m sprints with flying start from 10m behind the start line. Make sure your hammies are warmed up! Rest as needed to attack each sprint with 100% effort.


WOD-

3 Rounds for time:

7 Power Cleans 185/115
14 Box Jumps 30"/24"
21 KB push press 55/35 in each hand

Rest Day or Make Up Day

Snatch!

Warm Up-

Row 1K

Burgner Warm up


SWOD-

Snatch- 5x3 from blocks, These are NOT unbroken reps, reset after each make.

Snatch Grip Deadlift- 5x2 @ 120% of 1RM Snatch




Muscle Endurance-

Max rep Burpee Box Jump (24"/20") in 3 minutes


WOD-

Complete 3 rounds for total WORKING time:

200m run
12 Power Snatch 95/65
12 Burpees
12 Power Snatch 95/65
200m run

* Rest 3 minutes between rounds*

Short and Heavy!!!

Warm up:

Run 10 minutes @ 70% effort

Mobilize Hips and Shoulders

Hollow Rocks- 50 Reps

GHD Back Extension- 50 Reps


SWOD-

Jerk- from blocks, 7x 2

Banded Box Squats- 15x3 explosive reps, rest 60 seconds between sets

WOD-

3 rounds for time *6 minute cap*:

7 Ground to overhead 185/115
7 Bar Facing Burpees

Run 5K For time

As usual, a Friday chipper

Warm up-

Goat Work


SWOD-

Deadlift- 5x2 @ 90%,95%,100%,105%,110% of your 3RM

Muscle Endurance:
None for today


WOD-

Complete for time:

400m run
21 Deadlifts 225/155
21 Box Jumps 24/20
400m run
15 Deadlifts
15 Box Jumps
400m run
9 Deadlifts
9 Box Jumps
400m run

Rest Day or Make Up Day

Power Cleans.... Gotta love em'

Warm up-

Row 1K

HSPU- accumulate 50 reps

Hollow Rocks- Tabata. 20 seconds on, 10 seconds off, 8 total


SWOD-

Power Clean- 5,5,3,3,1,1

Pause Front Squats- 5x2


Muscle Endurance-

50 Power Cleans @ Body weight for time.


WOD-

AMRAP 8 minutes:

8 Push Press 135/95
8 Toe to Bar
4 10m Sprints

Rest Day or Make Up Day

Just to clarify, Rest Days are NOT days off. Yes you maybe not doing anything physically tasking that day, but your focus still has to be on the end all goal of success! And in perspective, you workout 1 to 3 hours on your "ON" days right? That leaves 23 or so hours that you still need to maintain your focus! Sure have a cheat meal, enjoy time to yourself or doing other activities, but never lose sight of WHY you are doing this. I am as guilty as anyone when it comes to this point. But from here on out what ever time I can commit to this journey, I will pour my all into it. We all work, some of us multiple jobs, Guess what..... That is not a reason or excuse not to train. Through pain comes success, Through sacrifice comes satisfaction! Get up early, Stay up later, Sacrifice your lunch break and put the time in! You must commit, if you can not, then you may need to readjust your goals. Now I am not saying you need to spend every waking minute in the gym or being concerned with food. You definitly need to rest and recover. JUST DO IT SMARTLY AND WITH A PURPOSE. If you do, your goals will be fulfilled. If your goal is to compete in the CrossFit open/regionals/games, then you need to look into the guys who are winning these events. Look at how much time and effort they dedicate to training. If you can not fulfill that commitment, Then set a goal that will challenge you but is ACTUALLY reachable. I have nothing but faith and respect for the people who are reading this right now and I believe the sky is the limit for all of you. Please take the time to sit down and really examine yourself and see where your goals, time, effort and commitments really need to be, and I will do the same!   

OKC Classic Recap......

All in all I was very pleased with the performance of the 405 family of athletes. A LOT of knowledge was gained and some trouble areas were exposed. I thought we handled a very chaotic situation with professionalism and poise. When teams were complaining, ours were stoic, While other athletes displayed improper form or movement standards, ours exemplified proper form and movement techniques. And I think that in itself is a victory. Being able to walk away knowing you did the right thing regardless of placement.

We had some first timers go out and put on a great show of heart and determination. Matt, what can I say, you impressed me the most. I got to watch all of your events and you my friend are a BEAST. After a couple more scaled events I think you will have the experience to step up to bat with the big boys!

Dom, Great Job! A top 10 finish in your first event is legit! I think you learned a lot about yourself and what to focus your training on. We have already talked a little bit but if you want more advice just let me know.

Allan, We will never know how it really could have ended, or where the other 70 Double unders went, But you did GREAT brother. 2 events..... 2 top 10's, I know your not satisfied with that but take a second to appreciate it. Your time will come bro! Keep the drive and the podium will be your next stop!

Aaron did 5 workouts in 5 hours, Take a fucking rest day! Great work brother!

DL, I didn't get to see much of your work bro but I am sure you gave it hell. And I don't need to tell you that if a weakness was exposed, attack that shit! And you still are my hero!

No Pants Killed it again! You did Awesome! Another top 10! I was very impressed watching you. You spead up when the other girls slowed down, keep that mental attitude and the podium will come!

TEAM 405 STRONG, other then an unexpected slip up, we did pretty much what we set out to do. Alex and Katie competed in thier first event and killed it. I think Alex saw first hand just how much adrenaline can influence a lift... 175 might still be in orbit somewhere over Russia right now. Katie, your a beast , but I already knew that from watching you in the strongman class. Keep up the training and the sky is the limit! Becky, also an unbelieveable athlete, You kick ass girlfriend, I think you will do well in future competitions, work on your weaknesses and you will do great! As for JT and Myself we need no accalaids, we were there for you guys not ourselves, Our main purpose was to help and guide you new guys. And last but certainly not least... The lovely Gena, You can be my teammate any time! I don't know if you were nervous at all, every time I looked at you, you looked calm and collected and it really helped to center me in all of the chaos and I thank you for that! And your buzzer beater clean and jerk was FUCKING AWESOME even though it was the same weight.

MIDTOWN MUSCLE, I saw a lot of good things from you guys! Some clean and jerk expectations were met, some weaknesses were exposed, and you guys exemplified comradere and team spirit (I still want a shirt!). Audra and Holly had probably the best squat form out of all the girl athletes I observed, which says a lot about your training and personal standards, I loved everything about that event for you two! Ethan and Andrew, obviously I didn't get to see you because we were in the smae heats but I know you did your best and if you saw a weakness, you will work on it. Amy, You are a monster and we all know that, Don't get to frustrated, we all have bad events, you get better by analyzing that situation, training what needs to be trained and attacking it next time you see it!

Over all 405 showed up, did work, and took care of buisness, I am PROUD to train with all of you and be a part of this family!!! If anyone needs help or wants advice please come talk to me, Justin, DL, or Aaron. We all are willing to help you and make you better!!!

Back to work!

If you still are a little beat up from the weekend take today to do some more active recovery. If you feel good do this work:

Warm up-

Tabata Squat holds- Get in the bottom of your squat and hang out for 20 seconds, recover for 10 seconds and repeat 7 more times for a total of 8 Tabata rounds.

Muscle ups- 7x3, Hold the top support for 5 seconds before returning to the bottom, 7 sets of 3 reps.

Ab mat sit ups- 75 reps


SWOD-

Back Squat- 4x4, @ 90%,95%,100%,105% of your 5RM


Muscle Endurance-
Every minute on the minute for 10 minutes perform:

2 Power Snatch
2 OHS
2 OH walking lunge steps (each leg)

Guys- 115, Gals- 75


WOD-

3 Rounds for time:

400m run
21 Burpees
12 CTB Pull Ups

Active recovery

I will be heading to Wes Watkins out in McCloud to do some swimming, If you care to join I will be getting there around 1000.

Game Day

Pre Game

Use today to set up your plan for tomorrow. I know there is a lot of confussion about the event but try and block that shit out and focus on what you need to do. Bring Dassani water apparently. Get you gear bag all set up and prepare for it to be searched. You have trained hard and now is the time to put it into action.

Active recovery/ Rest Day

Last Day of training before the Comp!!!

Use today to fine tune your skills and practice the WODs for the COMP, get with your team and stratigize and plan for each workout.

Rest day or Make up day

A few more days.....

Warm Up:

Work on stuff you know you suck at!!!

SWOD-

Strict Press- 10x3 at 70% of 1RM

- Super set with-

Strict Pull ups- max reps after each set of presses

Muscle Endurance:

5 rounds of:

As fast as possible each round:

100m row sprint

10 Burpees

* rest 90 secounds between rounds*


WOD-

21-15-9 for time:

Power Snatch 115/75
Box Jump 30"/24"

Sunday Workout

Warm Up:

Muscle up- 5x5

HSPU- 5x5

TGUs- 5x5

DB Snatch- 5x5 each arm


SWOD:

Power Clean- 30 Reps at 85% of your 1RM, for quality not for time!

Pause Front Squats- Heavy triple. Slow and controled to the bottom, hold bottom for a 2 count, then drive the weight up, repeat 2 more times. STAY TIGHT!!!

Muscle Endurance:
Everyminute on the minute for 10 minutes perform:

4 KB thrusters 1.5/1 in each hand
8 Sit ups

WOD:

Part 1-

2 minute max rep Wall Ball Shots 20lb ball to 10ft men/ 9ft women

* Rest 1 Minute*

Part 2-

Complete for time:

100 Double Unders
50 Push press 95/65
25 Toe to Bar
10 Wall Climbs

Rest Day or Make Up Day

PR your damn OHS!!!

Warm up:

Run 10 Minutes @ 80% effort

Prep hips and shoulders


SWOD:

OHS- 5,5,3,3,3,1,1,1 Going up in weight each set. If you can PR, do it!!!

Muscle Endurance:
Every minute on the minute for 10 minutes perform:

3 Deadlifts @ 70% of 1RM
6 Barfacing Burpees


WOD:

Complete for time:

800m run

30 Thrusters 75/55

30 Pull ups

400m run

15 Thrusters 75/55

15 Pull ups

Rest Day or Make Up Day

Training Camp

Warm up:

Row 1K

10 Rounds of Cindy, not for time but at a good pace.

SWOD:

Bench press- 225/125 for max reps, 2 attempts (scale as needed but 225/125 is the gold standard)

5 x 50m sprints with a flying start. * Start 10m behind the actual start line and be reaching max speed by the time you hit the start line. Rest long enough to achieve 100% effort on all sprints.

Yoke push- Load your body weight onto the yoke and push it 25m down and 25m back, complete 5 sets.

Box Jump- Find a new Max Height

* Rest as needed between this work to be able to hit each item at 100% effort*


WOD:

Complete for time:

30 Back Squats @ Body weight
1K row
30 Burpees

Rest Day or Make Up Day

This weeks Team WOD

TEAM WOD-

As a Team of 6 (3 Guys/ 3 Girls) Complete:

Max Rep Pull ups- Each Team member will get 1 attempt at a max unbroken set of Pull ups. There will be a 5 minute cap to complete all team members.

Once 5 minutes is up you will roll right into-

Going in a guy/girl order complete:

10 Front Squats Men 185, Women 115 *From the Ground*
20 Box Jumps Men 30", Women 24"
30 Wall Ball Shots Men 20 to 10', Women 14 to 10'
40 Shoulder to overhead Men 95, Women 65 *From the Ground*
50 Double Unders

Score will be Total Pull ups completed plus total time to complete the chipper. Time ends When Last team member finishes their Double Unders. YOU MAY NOT ADVANCE UNTIL THE STATION AHEAD OF YOU IS CLEAR!!!


Enjoy!!!

August 4th 2 weeks out....

Warm up:

Run 10 minutes @75% effort

3 attempts max unbroken Double unders

3 Attempts max unbroken muscle ups


SWOD:

Snatch- Find a 1RM for the day

Then do AMRAP 8 Minutes at 80% of the 1RM


Muscle endurance:

10x100m sprints

Run to the 100m mark, turn around and walk back, your rest time is how long you take to walk back. Attack each sprint @ 100% effort!!!



WOD:

For time:

500m Row

50 Burpee Pull ups

500m Row

Games Chipper

Warm up:

1K row

TGUs- 5x5

SWOD:

150 KBS unbroken @ the heaviest possible KB. You must perform  5 HSPU for every time you rest the KB before you may continue.



WOD:

2012 Games Chipper:

Complete for time-

10 OHS 155/105
10 Box Jump overs 24"/20"
10 Axle Thrusters 135/95
10 Power Cleans 205/125
10 Toe to Bar
10 Burpee Muscle Ups
10 Toe to Bar
10 Power Cleans 205/125
10 Axle Thrusters 135/95
10 Box Jump overs 24"/20"
10 OHS 155/105

Rest day or Make up day

Nasty Chipper

Warm Up:

Take 20 minutes to work on skills and drills. Attack your GOAT!!!


SWOD:

Deadlift- 12x3 @ 60% of 1RM, work on speed while maintaining proper form.

Muscle Endurance:
Every 30 seconds for 10 minutes perform:

2 Strict CTB Pull Ups

* If yuo know this will be easy for you, throw a weight vest on!!!*


WOD:

Complete for time-

400m run
25 Burpee Box Jumps 24/20
75 Double unders
50 Wall Balls 20/14
400m run with wall ball
50 Wall Balls 20/14
75 Double unders
25 Burpee Box Jumps 24/20
400m run


*30 Minute cap*

Rest day or Make up day

Presses........ and more Presses

Warm up:

Run for 10 minutes @70% effort

10 Rope Climbs

10 Atlas Stone to Shoulder

10 20 Second HS Holds or 10 20m HS walks

SWOD:

Strict Press- 5,5,5

Push Press- 3,3,3

Push Jerk- 1,1,1 (No Split Jerks)

*Goal is to increase the weight each set. Start at a challenging weight and work up from there.*


Muscle Endurance:
Complete for as long as you are physically able(20 minute cap if need be), every minute on the minute perform:

2 Muscle ups (or 6 CTB Pull ups)
4 Alternating Pistols
8 KBS 2pd/1.5pd


WOD:

With a 5 minute cap perform:

Grace- 30 clean and jerks 135/95

Then with time remaing AMRAP double unders

Score is number of total double unders completed.

Rest day or Make up day

This weeks TEAM WOD

Team WOD:

AS a team of 6 (3 guys/ 3 girls) You will have 7 minutes to establish a 1 rep max ground to overhead for each team member. You will only have 2 bars, one for the men and one for the women.  Score will be the total of all the teams 1 rep maxes.


**Team WOD #1 of the OKC classic**

Squats........ and more Squats

Warm Up:

Row 1K

Mobilize Hips and Shoulders

SWOD:

Over Head Squats- 5,5,5

Front Squats- 3,3,3

Back Squats- 1,1,1

*The Goal is to increase the weight each set. Start at a challenging weight and work up from there.*


Muscle Endurance:
Every minute on the minute for ten minutes perform:
5 Burpees
10m Bear Crawl
5 Pull ups


WOD:

AMRAP 7 minutes:

Row 1K

Squat Cleans 155/95

Start with a 1K row and the with time remaining complete as many Squat Cleans as possible.

Groovin' on a Sunday afternoon.....

Warm Up:

Rope Climb- work technique

Dumbbell Thrusters- 3x10

KB Taters- 3x10

SWOD-

Power Clean- Heavy single

Then AMRAP 8 minutes at 80% of that heavy single


Muscle Endurance-
None for today


WOD-

5 rounds for time

10 deadlifts 275/185
2 rope climbs


*Rest 10 minutes*

3 rounds for time:

50 Double unders
15 Toe to bar

Rest day or free day

Cleans and an "Outlaw" Metcon

Warm Up:

Row 1K

Double Unders- 3 attempts at max unbroken reps

Hips and Shoulders mobility for 10 minutes


SWOD:

For max weight-

1 Power Clean + 1 Squat Clean + 2 Front Squats + 1 Jerk

* This work is to be done unbroken, Focus on form and go as heavy as perfect form will allow*


Muscle Endurance:

Death by KB swings  70/55

1 swing the first minute, 2 the 2nd, 3 the 3rd and so on until you cannot complete the reps in the given minute.

OR

Every minute on the minute for 10 minutes perform:
2 Power clean to over head @ 80% of the SWOD
1 Rope climb


WOD:
From "The Outlaw Way",

4 rounds for total working time (not including C2B) and total reps of C2B:

50 Double-Unders
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.

ME UB C2B Pullups
*Rest 1 minute before starting next round.

Rest day or Make up day

The Terrible 20's = FML!!!

Warm Up:

Gymnastic skill work for 20 minutes- Muscle ups, HS walks, HSPU, Rope climbs, etc.....

SWOD:

Thruster- Heavy Single


Muscle Endurance:
Every Minute on the minute for 10 miniutes perform:

3 Thrusters @ 65% of your heavy single
3 Burpee Pullups


WOD:

Complete for time:

20 Shoulder to Overhead 135/95
20 Burpees
20 Power Cleans 135/95
20 Box Jumps 30"/24"
20 Front Squats 135/95
20 CTB Pull ups
20 Squat Cleans 135/95

Back to work!

Warm Up:

Bar Muscle Up- Accumulate 20 reps or work on the technique, If you can not do them work on CTB Pullups and Ring Dips (60 reps of each)

Pistols- AMRAP 3 Minutes alternating legs each rep.

SWOD-

Complete 5 sets of the following:

Box Squat- 2 reps @ 80% of your 1RM Back Squat (Be as explosive as possible)

Followed immediately by:

50m Yoke walk- Loaded with 110% of your 1RM Back Squat

Muscle Endurance:

None for today


WOD:

3 Rounds for time:

15 Push Jerks 135/95
15 Toe to bar

* Rest 5 Minutes*

3 rounds for time:

15 Deadlifts 225/155
15 Burpees

* Rest 5 Minutes*

Row 1K for time

This weeks TEAM WODs

TEAM WOD # 1:

As a team of 6 (3 guys, 3 girls) complete the following:

1guy + 1 girl complete-

Tire flip 50m Heavy tire

Yoke push 100m ( 50m down and back to tire) 400lb Yoke

Tire flip 50m Heavy tire

This is to be completed together. Flip the tire together and push the yoke together. Once the first couple completes the work the next couple goes. When they are complete the last couple goes. Score will be total time to complete all the work.


TEAM WOD # 2:

Team of 4 (2 guys, 2 girls) Complete the following:

1 Team member at a time does-

50m Jerry can farmers carry (one in each hand)

500m row

50m Jerry can farmers carry (one in each hand)

You may go in any order you like. If the Jerry cans are put down at any time other then to transfer them to the next team member OR begin the row there is a 5 burpee penalty before you may continue. Score will be total time for completion of all the work.


TEAM WOD # 3:

As a team of 6 (3 guys, 3 girls) using 2 bars ( 1 for the guys one for the girls) do the following:

10 Minutes to find max weight deadlift for the team

The score will be the sum of all the team members heaviest 1 rep. Each member will perform deadlifts going up in weight each attempt. Once a meber fails to complete a rep they are ELIMINATED and their last good rep will be their score, also they can no longer perform reps or help with removing and adding weight to the bar. As long as team members are still eligable to lift (no failed rep) They may assisst in adding weight to the bar. Once they are eliminated they will have to stand to the side and MAY NOT HELP in any way to add weight to the bar. At the end of 10 minutes all the one rep maxes will be added together to make up the team score, for example, Guy 1 355 + Guy 2 405 + Guy 3 525= 1285. Girl 1 225 + Girl 2 250 + Girl 3 275= 750. 1285+750= 2035 which would be the score for the team
EACH TEAM MEMBER MUST ATTEMPT EACH NEW WEIGHT PUT ON THE BAR!



ENJOY!!!

Rest Day

Competition style weekend

All these workouts must be completed by 3PM (1500) Sunday July 8th. You Can do the workouts any time you want between now and then. Use this to practice strategy and recovery. Post all your results on this site so we can be held accountable.

Perform in any order at any time:

WOD # 1:

Complete for time:

30 Squat Snatches 135/95

30 Muscle Ups

*Break up the reps any way you want.

* 10 minute cap, each rep not completed in 10 minutes is 5 seconds added on to 10 minutes i.e. fail to complete 10 reps puts your time at 10:50.

WOD # 2:

Complete for time:

10-8-6-4-2 Power Cleans  175/115

2-4-6-8-10 HSPU

* Kipping the HSPU is allowed*

WOD # 3:

3 Rounds for time:

5 Squat clean thrusters 155/100

200m sprint

* Power clean to thruster is allowed*

WOD # 4:

Complete for time:

25 Deadlifts 245/185

50 CTB Pull ups

25 Deadlifts 245/185

WOD # 5:

With a 5 minute running clock perform:

3 minute AMRAP Row for max calories

2 Minute AMRAP Box Jumps 30"/24" for max reps

* Score is combined total reps*

Power Cleans and a Leg smoker!

Warm Up-

Row 1K

Muscle ups- 30 reps in as few sets as possible

TGUs- 5 minutes of continious movement switching hands at the bottom of each rep, 50/30 dumbbells.

SWOD-

Power Cleans- 15 - 1 - 10 - 1 - 5 - 1

* Do 15 touch and go reps followed by a heavy single rep, then 10 and a heavy 1 rep, then 5 and a heavy o1 rep. Take as much time as needed between sets.*


Muscle Endurance-
Every minute on the minute for 10 minutes perform:
10 unbroken wall ball shots 20/14
10 HR Pushups


WOD-

3 Rounds for time:

500m Row
10 Front Squats 185/115

4th of July

Take today to rest and relax and enjoy the holiday!!!

This weeks TEAM WOD

Team WOD Part 1-

As a team of 6 (3 Guys/3 Girls) Complete the following for max reps:

Each team member will have 2 minutes to complete Max Rep Thrusters 135/75

You will only have one bar available to you, You will go in a Guy-Girl order. The person who just got done must change the weight for the next team member before the next team member is allowed to touch the bar. Your score will be the total of reps accumulated. These are thrusters! You may not break up the movement. YOU MUST DRIVE THE BAR OFF THE SHOULDERS ON YOUR WAY UP FROM THE SQUAT!!!


This will be followed IMMEDIATELY by:

Part 2-

400 Wall Balls For Time. This will be performed with a 20LB ball to a 10 foot target by all members. You may go in any order you like and each team member can do as many reps as he or she likes, ALL MEMBERS MUST DO AT LEAST 1 REP FOR THIS TO BE VALID.

THE WALL BALL MAY NOT TOUCH THE GROUND ONCE YOU BEGIN!!! If the wall ball falls the ENTIRE team must run a 400m before proceeding, and will run a 400m for every drop there after. Score will be total time to complete.


This will take stratagey and endurance. ENJOY!!!

Rest Day

Snatch Drills

Warm Up-

Row 2K

Burgner Warm up

SWOD-

High Hang Snatch Pulls- 3x3

Full Snatch Pulls- 3x3

Hang Snatch- 3x3

Pause Snatch- 3x3 Deadlift to the knee, pause 1 second, then complete the snatch from the knee

Full Snatch- 5 sets of 1 rep

* Do not go super heavy on any of this work, FOCUS ON FORM!!!*

Muscle Endurance-
Every minute on the minute for 10 minutes perform:
3 Strict Pull ups
30 Double unders


WOD-

AMRAP 20 minutes:

400m Run
20 Burpees
1 Rope Climb

Sunday Funday

Warm Up:

Atlas Stone to shoulder- 5x2 Light weight, practice form

TGUs- 5x2 at a moderate weight

Ab Mat sit ups- 50 Reps

Row 1K


SWOD # 1:

2 minute AMRAP Stone to Shoulder- Heaviest Stone possible
Followed immediately by:
1 minute AMRAP Burpees

* Score is total reps for each movement*


SWOD # 2:

30 Tire Flips for time- Heaviest possible tire.


WOD-

For time complete:

2 Mile run
50 Thrusters 75/55
30 Burpees

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!!!

Closer...

Really push yourself these last couple of days of HARD training! We will start to taper off for the competition soon. Goal for todays WOD is to get comfortable with DU's while gassed.

Warm Up:

Muscle ups- 30 reps, 1 rep at a time

*If you do not have muscle ups do:
10 rounds- 5 CTB pull ups
                  5 Ring dips
SWOD:

Power Snatch- Heavy double (touch and go)

Jerk- Heavy Single

Back Squat- 5x3 at a moderate weight

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
4 10m sprints
8 heavy KB Swings

WOD:
5 rounds of the following:

400m run
50 Double Unders

*Rest 2 minutes in between rounds*

Keep the press on!!!

Stay focused, Stay strong!!!

Warm Up:
Strict(no kipping) HSPU- 5x7 unbroken reps

Pistols- 3 sets of 10 alternating

Turkish get ups- 5x3 at a moderate weight

SWOD:
50 weight vest burpee pull ups for time.

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
10 alternating dumbbell snatch 50/30

WOD:
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
1-2-3-4-5-6-7-8-9-10
Toe to bar

AOK Just around the corner....

2 weeks until the Anarchy in the OK event. Are you training hard? Are you resing and recovering properly? Are you eating right? Last couple of days to really test yourself, Get to work!!!

Warm Up:
Muscle ups- 5 sets with the 1st set being max reps, and the other 4 being sets of 3/5/7 unbroken reps.

* If you do not have muscle ups take 20 minutes to work on technique and progression.*

SWOD:
Starting with an empty bar, you will have 7 minutes to find a 1RM ground to overhead anyway. This can be achieved with clean and jerk, snatch, or any crazy way you can get the bar from the floor to locked out overhead. Be smart with your weight jumps and time management!

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
2 Power cleans 205/135
20 Double unders
WOD:
For time complete:

400m run
50 Push Press 75/55
400m run
35 CTB pull ups
400m run
20 Box Jumps 30"/24"

Memorial Day

Go to the Noon class at CF405 and celebrate memorial day with the WOD Coach Aaron prescribes. Rmember our fallen heros and pay tribute to them with your hard work and sweat!!!

Strongman Sunday

Today will be focused on some movements that are awkward and will take you out of your comfort zone. Stress proper form and stay within yourself!

Warm Up:
2000m row @ a 2 minute 500m pace

Turkish get ups- 5x3 at a moderate weight

SWOD:
10x3 EXPLOSIVE tire flips. Rest 90 seconds in between sets.

5x1 Atlas stone to shoulder. Go heavy if you can.

Muscle Endurance:
 Every minute on the minute for 10 minutes perform:
25m farmers carry 100lbs/50lbs in each hand
5 burpees

WOD:
"AXLE Diane"

21-15-9 for time:
225/155 Axle deadlifts
HSPU

Rest Day

Enjoy the rest day!

A conversation I over heard...

Last Spring while I was in Atlanta for Command Fitness Leader School, I was really excited to get the oppurtunity to workout at Crossfit Atlanta ( Home of Chuck Carswell and Mike Giardina, 2 of the level 1 certification staff). When I got there the atmosphere was drentched in comradere and competition. A lot of the elite athletes at the gym had showed up to the 1630 class and I was stoked to get a chance to workout with and compete against Mike G(a games competitor). The WOD was "Nasty Girls" and I PR'd the workout by over 3 minutes. As we all were sitting around rolling out and shooting the shit, a client came over to Mike and said, "Hey coach what are we doing today?". Mike thought for a minute and looked at the client and said, " what are you good at?". The client smiled this big shit eating grin and proceeded to list off all of his best lifts and movements, which was aggresively long. Once he wrapped up his novel of how awsome he was, Coach Mike Looked at him and said,"Wow thats awesome, But we are going to do none of that shit today!". The clients smile abruptly went to frown town and a look of crushing defeat came over him. As that was going on I thought to myself, We are always eager and willing to get in the gym and do what we are good at or know what we can excel at, but we are reluctent to come to the gym when the WOD is somthing that will take us out of our comfort zone or it is somthing we know we struggle with. And that my friends is what seperates the "Champs from the Chumps". The best of the best look at the WOD and see somthing they are struggling with and get a fucking training boner and attack it with all they got. And they will keep doing it until that weakness becomes a strength. This is what we all must do. It is what we HAVE to do if we want to get better. So please come to the gym and give it your all even if the WOD is not suited to your strengths. You will get better, you will get stronger and you will get faster. The best accomplishments in life are the ones you have to work REALLY hard for to achieve! Don't waste a day, Don't waste an opportunity to get better! Don't walk away from this competition or any of them for that matter with "coulda, woulda, shoulda". Because if you shoulda and coulda, YOU WOULDA!!!

Lactate Threshold Training

Friday is a perfect day to test your abilities. Push hard and earn you weekend! Tomorrow will be a rest day so PUSH YOURSELF TODAY!!!

Warm Up:
Pick your "GOAT" and work on it for 10 minutes.

Turkish Get ups- 5x3 at moderate weight

SWOD:
Weighted Ring dips 5x3

Weighted Pull ups 5x3

Muscle Endureance:
Every minute on the minute for 10 minutes perform:
7 wall ball shots 20/14, both to 10 foot target
7 Box Jumps 24"/20"

Lactate threshold training:

Complete 5 sets of the following:

3 Tough(Heavy) touch and go Power Cleans
10 Burpees
25 meter High Prowler push down
25 meter Low Prowler push back

* Rest 3 Minutes*

This is meant to be performed at 90%-95% effort for each set. DO WORK!!!

The "SUCK" Factor

Today we will focus on the suck factor and how you handle "uncomfortable". Push yourself today and stay mentally strong! I want to see how much suck you can take!!!

Warm Up:
Atlas stone to shoulder- accumulate 30 total reps varying the weight. Focus on form!!!

SWOD:
Box Squat: 12sets of 3 reps @ 55% of your 1RM. Rest 90 seconds in between sets. Focus on Power and Explosiveness.

Muscle Endurance:
Tabata Sledge Hammer strikes. Alternate arms each set (4 sets each arm) for a total of 8 sets.

WOD:

Proceed as far as possible in 4 minutes:

400m run

5 muscle ups / CTB pull ups

10 HSPU

15 Power cleans  155/95

20 toe to bar

25 KB swings 2/1.5

30 Box jumps 24”/20”

100 double unders

*Rest 3 minutes*

Proceed as far as possible in 8 minutes:

400m run

5 muscle ups / CTB pull ups

10 HSPU

15 Power cleans  155/95

20 toe to bar

25 KB swings 2/1.5

30 Box jumps 24”/20”

100 double unders

*Rest 3 minutes*

Complete for time:

400m run

5 muscle ups / CTB pull ups

10 HSPU

15 Power cleans  155/95

20 toe to bar

25 KB swings 2/1.5

30 Box jumps 24”/20”

100 double unders

Heavy Snatches

Today will focus around the snatch. Take your time with each attempt and really stress form. Teach your body how to do it right, so when its under diress, it will do what you programmed it to do.

Warm Up:
HSPU- 5 sest, First set being max reps, last 4 will be sets of 3/5/7 unbroken reps. Use this time to also work on Kipping HSPU or Handstand walks as well.

* If you do not have HSPU, take 20 minutes to work of technique and progression. Get comfortable kicking up to the wall and holding a stable midline.*

SWOD:
Snatch- Work up to a heavy single. No more then 6 attempts. * These are full squat snatches*

OHS- Work up to a heavy triple. Focus on midline stability.

Muscle Endurance:
Every minute on the minute for 10 minutes perform-
6 alternating pistols
6 ring dips

WOD:
15-12-9 reps for time:
Power Snatch 115/75
Bar facing burpees

Rest Day

Rest and Recovery After Exercise - Improve Sports Performance

After Exercise Rest - Why Rest Days Improve Sports Performance

By Elizabeth Quinn, About.com Guide

Updated April 30, 2012

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.
Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

What Happens During Recovery?

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.

Source:  http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

Active recovery WOD:
Run 2 to 3 miles at 60%-70% effort
Roll out all your sticky places
Epsom salt bath

What is CrossFit 405 Competitor WOD?

This blog and it's contents are for any CF405 athlete who are serious about preparing for and competing in any local competitions and the CrossFit games season. Workouts posted will concentrate more on skills, movements and scenarios that you will more then likely face in the heat of battle. Each training day should be attacked with 100% effort and complete mental focus. What you put in is what you will get out! If there are any questions or concerns please feel free to approach me at the gym or leave a comment on this site. Also I will be available by phone, just get with me for my number. Happy training!!!

3 Weeks out....

The next 3 weeks are crucial training days. Train hard and train smart! Focus on your weaknesses and prepare yourself mentally.

Warm up:
Muscle ups- If you have muscle ups do:
5 sets, 1st set being max reps and the 4 sets to follow being 3/5/7 unbroken reps. rest about 2 minutes inbetween sets.

* If you do not have muscle ups take 20 minutes to work on technique and progression*

Strength WOD:
Deadlift- Work up to a HEAVY triple (3 reps). Does not have to be a 3RM but challenge yourself!!!

Muscle Endurance:
Every minute on the minute for 10 minutes perform:
10 burpee box jumps 24"/20"

WOD:
For time complete:
1 mile run
150 double unders
30 deadlifts @ 275/185