Latest news

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
KB windmill x 3/side
wall angels
partner handstand holds x 15 sec. x 2
x-band walks

then

Performance:

A. Power Clean above knee + ground (1+1) x 3 sets @ 65-80%
B. Snatch grip RDL to knee @ 42×1 tempo x 3 x 3 sets
+
“Gute City”
800m run
21 DL @ 225/135
800m run
15 DL @ 225/135
800m run
9 DL @ 225/135

*if you DL is over 400/275 then scale up to 275/185
*if you are tight then switch to a sumo DL

Fitness:

A. Power Clean above knee + ground (1+1) x 3 sets
B. Snatch grip RDL to knee @ 42×1 tempo x 3 x 3 sets
+

800m run
21 KB DL
800m run
15 KB DL
800m run
9 KB DL

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats, calves
+
3-5 minutes of workout prep (1 round)
ARE squats – closer stance here
TGU x 2/side
Kip swing x 5 + 1 pull up – stay tight x 2 rounds
plank walk outs x 15

Performance:

A. Snatch grip BN push press + OHS (1+1) x 3 sets.. hold OHS for 5 sec. in bottom and build upon last week
B. 8 minute emOM
odd = 3 BS @ 65% @ 23×1 tempo on first rep – 2nd and 3rd rep are no pauses
even = Muscle ups or 1-2 legless rope climb
*Mu go 1 rep before failure on each set
+
75 double unders
21 FS @ 115/75
21 push press @ 115/75
50 double unders
15 Fs
15 Push Press
25 double unders
9 FS
9 push press

A. Snatch grip BN push press + OHS (1+1) x 3 sets.. hold OHS for 5 sec. in bottom and build upon last week – on the OHS go to point of technical limit and hold there for 5 sec.
B. 8 minute emOM
odd = 3 BS – no pauses
even = DB bent over row x 5/side
+
21-15-9-6
ghd sit up
DB walking lunge steps
DB push press

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
forward wall slides x 15
russian kb swing x 15
ghd sit up x 15
lateral goblet squat x 20
kip swing x 10

then

Performance:

A. Power Snatch from pause @ knee x 2 reps @ 65-75% of PS max for 3 sets
B. EMOM x 8 minutes; 1 PS @ 135/95# + 2 burpees + 3 dips
*this PS weight should be moderate, something you can hit 1 rep with no problem with perfect form.. scale up or down accordingly
C. 10 pulls on rower AFAP, rest 60 seconds x 4 sets
+
For time:
50 kb swings, 70/55#
75 double unders
30 kb swings, 70/55#
50 double unders
25 kb swings, 70/55#
25 double unders

Fitness:

A. Power Snatch from pause @ knee x 2 reps for 3 sets
B. EMOM x 8 minutes; 4 db power snatch (2/arm) + 6 v-ups
C. 10 pulls on rower AFAP, rest 60 seconds x 4 sets
+
For time:
5 minute amrap russian kb swing
3 minute amrap double unders
1 minute amrap calories on AB

2 more Assault Bikes have arrived – BEWARE!!

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats
+
3-5 minutes of workout prep
ARE squats x 2 rounds
back ext. x 20
wall angels x 15
Waiters walk x 30m per arm

then

Performance:

A. Clean pull from pause above knee x 2 – building over 5 sets
B. FS @ 25×1 tempo on first rep and no pauses on 2nd and 3rd rep x 3 sets @ 60%-70% of fs max
+
24 minutes on the clock
top of every 6 minutes complete the following:
400m run
15 pull ups (scale up to CTB if you can)
20 cal on AB

*look to get faster each round – 70/80/90/100% effort

Fitness:

A. Clean pull from pause above knee x 2 – building over 5 sets
B. FS @ 25×1 tempo on first rep and no pauses on 2nd and 3rd rep x 3 sets @ 60%-70% of fs max
+
24 minutes on the clock
top of every 6 minutes complete the following:
400m run
10 db renegade rows
12/10 cal on AB

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, upper back, hips, ankles
+
3-5 minutes of workout prep
ARE squats – closer foot position
x-band walks
plank walk outs
kip swing on pull up bar

then

Performance:

A.1 Sumo DL @ 80-90% or reg. DL max; 1 rep x 3 sets
A.2 BN Power Jerk x 3 x 3 sets.. build from last week and hold 5th rep OH for 5 sec. focus on arm positioning
B. 10 minute emOM
odd = 3-5 strict HSPU (wall, box, downward dog)
even = 10 v- ups + 20 double unders
+
5 rounds for time
7 HPC @ 135/95
14 wall balls, 20/16#

Fitness:

A.1 Sumo DL x3 reps x 3 sets
A.2 BN Push Press x 3 x 3 sets.. build from last week and hold 5th rep OH for 5 sec. focus on arm positioning
B. 10 minute emOM
odd = 2 wall walks
even = 10 v- ups + 20 double unders
+
5 rounds for time
7 HPC
14 wall balls

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, upper back, hips, ankles
+
3-5 minutes of workout prep
ARE squats
forward wall slides
bottoms up kb press
Kip swing on pull up bars – work on staying hollow

then

Performance:

Monday; 10.20.14
A. BS – build to a tough double – no pauses in 3 attempts
B.1 BB bent over row x 8 x 3, rest 30 seconds
B.2 pull up @ 5xx5 x 3 reps x 2 sets , rest 60 seconds
+
7 minute armap
5.4.3.2.1
thruster, 135/95
burpee pull up

“finisher”
complete 50 hollow rocks

Fitness:

A. BS @ 33×1 tempo x 3 x 3 sets
B.1 BB bent over row x 8 x 3, rest 60 seconds
B.2 db ext. rot. x 8/side x 3, rest 60 seconds
+
7 minute armap
5.4.3.2.1
FS @ 115/75
calories on the rower

“finisher”
Hollow holds x 60 seconds

Injuries are not specific to CrossFit training, but they happen. I’ve been hurt many more times coaching and playing soccer, baseball and basketball than I’ve ever been injured during CrossFit, but soreness and fatigue will definitely get to you if you don’t keep an eye on your training. Taking time off from CrossFit is not the worst thing you can do, but just like taking breaks in the middle of a long grinder, you need to make sure that you have a plan for getting back after it.
CrossFit encourages and teaches the three days on, one day off training schedule. While rest is encouraged, taking too much of a break too often can hinder your progress and lead to the bad habits that most of us probably had before starting CrossFit.
For me, it is less often the injury-related issues that throw off my schedule than the other obligations in my life. There have been times when I’ve gotten so wrapped up with teaching and my coaching responsibilities that sleeping in for an extra hour or two here or there throughout the week sounds better than sticking to my training schedule. If you look through my extensive training log, you’d see some pretty consistent numbers from month to month, but there are some stretches when I have gone three to five days and have not trained at all.
Taking extended rest will not end all hopes and dreams you might have had about becoming a Regional athlete some day, but it can be an extremely slippery slope. While I think that the three days on, one off approach is very sound advice and works for me (more accurately, I follow three on, one off, two on, one off), allowing myself more than two days off on any given week can be a problem. Once I start to get in a pattern of becoming comfortable with not training, I immediately begin to come up with a list of reasons why I don’t need to get back to my box.
Vacations and traveling for work also can be an issue unless you can plan ahead so that you are able to find some local affiliates or put together a solid plan to execute travel WODs. If you end up being out of town for an extended amount of time, it can be very easy to get caught up in the fun and family time of eating however you want and slacking on logging your workouts.
What schedule do you find works best for you? If you end up missing some training time because of travel or injury, what things do you do to get yourself back on track?
– Jamie Toland

3 minutes of z1 work
+
3-5 minutes of mobility work
partner t-spine stretch, lats, hip capsule, ankles
+
3-5 minutes of workout prep (1 round)
banded wall squats x 15 @ 53xx tempo
forward wall slides x 20
Strict pull ups x 10
broad jump x 5

then

Performance:

A. Clean pull from ground+ Power clean from pause above knee (1+2) x 3 sets – @ 65-75% of PC max
B. 12 minute EmOM
odd = 12/10 cal on rower
even = 1 split Jerk – building across the 5 sets
+
4 rounds for time
30 sec. L-sit hold
20 CG bench press @ 135/95
10 calories on AB

Fitness:

A. Clean pull from ground+ Power clean from pause above knee (1+2) x 3 sets
B. 12 minute EmOM
odd = 30 sec. on rower @ 75% effort
even = 3-5 split stance strict press
+
6 rounds for time
10 sec. tuck hold
12 CG bench press
15 calories on AB

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, upper back, lats, hips, ankles
+
3-5 minutes of workout prep
x-band walks x 10/side
hollow rocks x 30
ARE squats
ghd sit ups

then

Performance:

A. Front Squat @ 5xx1 tempo x 3 reps x 3 sets
B.1 BB bent over row x 8 x 3 sets, rest 45 sec. bt. arms
B.2 handstand hold x am rap x 3 sets, rest 45 seconds
+
5 rounds for time
20 wall balls, 20/14#
20 russian kb swings, 55/35#

Fitness:

A. Front Squat @ 5xx1 tempo x 3 reps x 3 sets
B.1 BB bent over row x 8 x 3 sets, rest 45 sec. bt. arms
B.2 handstand hold x plank walk out x 10 x 3 sets, rest 45 seconds
+
15 minute amrap
10 cal row
10 wall balls
10 russian kb swings

3 minutes of z1 work
+
3-5 minutes of mobility work
*upper back, shoulders, lats, hips, ankles
+
3-5 minutes of workout prep
1 round of the following:
ARE squats x 2 rounds
TGU x 3/side
plank walk outs x 15.. 2 sec. hold for each one
x-band walks x 20

then

Performance:

A.1 Sumo DL @ 80-85% x 3 singles x 4 sets *rest 5 sec. bt. lifts , rest 60 seconds
A.2 BN push press x 5 reps x 4 sets, rest 60 seconds
*work hands to jerk grip and keep elbows down, if you don’t have good mobility go wider… if this affects you go to front rack
+
3 rounds
400m run
10 power snatch @ 95/65#
5 burpees over the barbell
10 calorie row
rest 3 minutes bt. rounds

Fitness:

A.1 Sumo DL x 3 @ 31X1 x 4 sets rest 60 seconds
A.2 Push press x 5 reps x 4 sets, rest 60 seconds
+
3 rounds
400m run
10 DB power snatch (alternating)
8 squat thrust
30 sec. row or AB @ tough effort
rest 3 minutes bt. rounds