Week of September 9-14

September 8th, 2013
by:

Monday, September 9

Class Strength
Deadlift – 1 x 12 @ 50%, 1×5 @ 80%, 1×20 @ 50%, 1×3 @ 85%, 1×15 @ 60%, 1×3 @ 90%, 1×10 @ 65%.
Deadlift – 1×15 at very light weight. Then do 3-5 sets at 5-8 reps each with slightly heavier loads each time.

Modular Skill –

  • 20 GHD Sit-ups w/ 10# Med Ball
  • 20 Straight-leg 2TB (No bending knees and have toes pointed)
  • 20 L-sit pull-ups

Modular Strength – Work on achieving a triple extension for the snatch with increasing loads. 7-5-3-3-3 Make sure you are lifting a weight where you are still generating upward lift at the top of the triple extension. It should feel like the weight still wants to keep moving upward.

Modular Endurance – Run 3 miles total – 1st mile at 90% speed, 2nd mile at 100%, then 3rd  mile at 80%. On the 1st mile run at a pretty fast pace, but hold back a bit. Really push yourself on the 2nd mile. Go as fast as you can. Then slow down to a comfortable and sustainable pace for the 3rd mile.

Core WOD
 “Jag 28”

  • Run 800 meters
  • 28 Kettlebell swings, 70#/55#
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk, 70#/50# (2 KBS)
  • 28 Strict Pull-ups
  • Run 800 meters
  • Run 800 meters
  • 28 Kettlebell swings, 55#/35#
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk, 55#/35# (2 KBS)
  • 28 Strict Pull-ups
  • Run 800 meters
  • Run 800 meters
  • 28 Kettlebell swings, 35#/20#
  • 28 Pull-ups
  • 28 Kettlebell or Dumbbell clean and jerk,  35#/20# (2 KBS or DBS)
  • 28 Pull-ups
  • Run 800 meters

jag28

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.
He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Tuesday, September 10

Class Strength
Bench Press – 1×10 @ 50%, 8,5,3,1,5. Set loads accordingly.
Bench Press – Warm-up with bar, then do 3-5 sets of 5-8 reps each. Increase load slightly each set.

Modular Skill – Practice  Snatch w/ PVC pipe or light weight. Break down the movement into its various components.

Modular Strength – Do Class Strength plus sets of close grip bench press. Hands about 2 fists apart. 4 sets of 5-8 reps each.

Modular Endurance – For time:

  • Row 500m
  • 50 D/U
  • Row 400m
  • 40 D/U
  • Row 300m
  • 30 D/U
  • Row 200m
  • 20 D/U
  • Row 100m
  • 10 D/U

Core WOD
“Death by Snatches”
EMOTM complete the following:

  • 1 Rope Climb 15′
  • 1 Snatch at 115/75#
  • 3 Pull-ups
  • 1 Snatch at 65/35#

Increase the number of snatches completed each minute by 1. Do NOT increase number of rope climbs or pull-ups each round.
Your score is the number of rounds completed plus the number of reps completed in the failed round. Count only snatch reps.

Wednesday, September 11

Class Strength
Weighted Pull-ups 8-5-3-3-1-1. Rest 1-2 minutes between sets.
Work on pull-up progression if you can’t do unassisted pull-ups.

Modular Skill – 30 Muscle-ups for time.

Modular Strength – Weighted dips 8-5-3-3-1-1. Rest 1-2 minutes between sets.

Modular Endurance – Run 5k

Core WOD
Fight Gone Bad (FGB)
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating.
Complete 3 rounds.
The stations are:

  • Wall-ball: 20/14# ball, 10/8 ft target. (Reps)
  • Sumo deadlift high-pull: 75/60# 45/30# (Reps)
  • Box Jump: 20/16″ box (Reps)
  • Push-press: 75/60# 45/30# (Reps)
  • Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “switch,” the athlete/s must move to next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, September 12

Class Strength
Back Squat – 1×20 w/ just bar, 2×10 @ 65%, 8,5,5,8. Load up accordingly.
Back Squat – 1×15 w/ just bar, then 3-5 sets of 5-8 reps each. Increase load slightly on each set.

Modular Skill

  • 10x – Inverted hang on rings down to a hang. Transition from inverted hang to hang as slowly as possible while keeping legs straight and feet pointed.
  • 2x – Monkey bars
  • 1x – Hang from a pull-up bar for as long as you can

Modular Strength – Do Class Strength plus do same reps and %s with OHS.

Modular Endurance – Do Baseline for time: 500m row, 40 squats, 30 sit-ups, 20 push-ups and 10 pull-ups.

Core WOD

WOD
Level 1/2
“Bear Complex”

3 to 5 Rounds of 7 reps
1 Rep is all of the following:

  1. Hang Power Clean
  2. Front Squat
  3. Push-Press
  4. Back Squat
  5. Push-Press

1st clean maybe Power Clean from Ground

Pick a weight where you can do all 7 reps in a given round without putting down the bar. Record time and weight for each round. It only counts if you didn’t put the weight down during the 7 reps.

Basics
Same as Blue, but don’t keep track of time.

Just record weight. Go slow.
Use a pace and weight that is reasonable.
Ensure that your mechanics are solid.

Friday, September 13

Class Strength
Strict Press – 2×10 @ 60%, 5,3,3,3,3. Increase load on each set. If you fail, re-attempt same weight on next set after at least a 2 minute rest.
Strict Press / Push-press – Warm-up with bar, then do 3-5 sets of 5-8 reps of strict press and then finish of each set with a push-press. Increase load slightly on each set.

Modular Skill – Deficit HSPU. Warm-up with 3 strict HSPU and 3 kipping HSPU. Then set-up plates for deficit HSPU at 1-2″ increments and attempt 3 strict and 3 kipping HSPU for each increment.

Modular Strength – Class Strength plus split jerk 3-3-3-3.

Modular Endurance – 5 Rounds of – Airdyne 10 cals for time. Rest 1:00.

Core WOD
“Cindy”

AMRAP 20:00 of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

If you’ve been doing CrossFit for less than 8 weeks, then do 15 minutes instead of 20 minutes.

Saturday, September 14

Modular Skill – Make up any you missed this week.

Modular Strength – Make up any you missed this week.

Modular Endurance – Make up any you missed this week.

Core WOD
If you’ve been doing CrossFit for less then 6 months, then do the following for time:
Baseline x2 with a 10 minute rest in between. Really work on proper form and range of motion on each exercise. If you can do unassisted pull-ups at all, then do the pull-ups without assistance regardless of how long it takes.
Baseline
500m Row, 40 squats, 30 sit-ups, 20 push-ups and 10 pull-ups

If you’ve been doing CrossFit for more than 6 months, then select one of the following benchmark workouts.

Tommy V

  • 115 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents

tommyv

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

DT
Five rounds of:

  • 155 pound Deadlift, 12 reps
  • 155 pound Hang power clean, 9 reps
  • 155 pound Push jerk, 6 reps

timdavis

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

Roy
Five rounds of:

  • 225 pound Deadlift, 15 reps
  • 20 Box jumps, 24 inch box
  • 25 Pull-ups

roy

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009  in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.