WARM UP
5 min of joint prep
brachiation x 2 different progression.
monkey plant x 1 length of gym floor.
Competition stream - rest or come to mobility
Performance Stream
A1. Back Squats x 5 sets x 3-4 reps; rest 60 sec.
A2. Strict Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 2-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B. For Time:
KB Swings x 15 35/55 lbs
Run 400 meters
kipping pull ups x 25
KB Swings x 25
Run 400 meters
Kipping pull ups x15
KB Swings x 35
RUn 400 meters
Kipping Pull ups x 5
The Flux Way
A1. Back Squats x 3-4 reps x 5 sets; Rest 60 sec.
A2. Strict Muscle ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3, EITHER INTERMEDIATE OR BEGINNERS.
A2. Intermediate: false grip pull ups @ 33x3 x 3-5 reps (pre-requisite is 3 chest to bar chin ups) x 5 sets; rest 100 sec.
A3. Intermediate: Ring dips @ 51x1 or bar dips @ 51x1 x 2-5 reps x 5 sets; rest 30 sec.
A2. Beginner: chin ups @51x3 x 5-7 reps x 3 sets; rest 100 sec.
A3. Beginner: Push ups @ 31x1 x 5-7 reps x 3 sets; rest 30 sec.
B1. monkey plant x 10 reps (ideally this is on a box). x 4 sets; rest 60 sec. Go up in height with each set if possible. If it is your first time, use floor for first couple sets minimum. The monkey plant can be tricky. The key is to remove your hands quickly from the floor. Be patient with this one. If it comes a bit more naturally to you, then try and work the "scorpion tail" into the movement. Drive the heel to the butt and your hips will create upward momentum (kind of important for jumping).
B2. HSPU Chest to wall x 3-4 reps x 4 sets; rest 60 sec.
Or DDHSPU (feet against the wall) 4-5 reps x 4 sets; rest 60 sec.
C. For Time:
KB Snatch Ladder 35/55 lbs
10 down to 1. Do 10 on one arm, then 10 on the other, and then 9 and 9 and so on.
Wednesday, September 30, 2015
Tuesday, September 29, 2015
Wednesday, September 30, 2015
A. OHS x 3-5 reps x 4 sets; rest 2 min
B. 3 min AMRAP
ring or regular push ups x 3/5
double unders x 15
Rest 3 min
C. 3 min AMRAP
push press x 5 75/105 lbs
Hang power cleans x 7 75/105 lbs
Rest 3 min
D. 3 min AMRAP
Deadlifts x 5 125/185 lbs
Burpees x 5
B. 3 min AMRAP
ring or regular push ups x 3/5
double unders x 15
Rest 3 min
C. 3 min AMRAP
push press x 5 75/105 lbs
Hang power cleans x 7 75/105 lbs
Rest 3 min
D. 3 min AMRAP
Deadlifts x 5 125/185 lbs
Burpees x 5
Monday, September 28, 2015
Tuesday, September 29, 2015
A. Back Squat 3-5 reps @ 32x2 x 4 sets
B1. L sit x 30 sec
B2. Strict toes to bar x 3-5 reps or arch scap pulling x 5 reps with 3 sec hold plus straight leg raises on stall bars x 5 reps(aim to hold for 3 sec at top).
B3. shoulder taps (prescribed is 1 foot or less from the wall with feet together) x 40 reps
Do 3 sets and rest 60 sec after B3. This is not for time
C. For Time:
15-12-9-6-3
Thrusters 65/95 lbs
burpees
B1. L sit x 30 sec
B2. Strict toes to bar x 3-5 reps or arch scap pulling x 5 reps with 3 sec hold plus straight leg raises on stall bars x 5 reps(aim to hold for 3 sec at top).
B3. shoulder taps (prescribed is 1 foot or less from the wall with feet together) x 40 reps
Do 3 sets and rest 60 sec after B3. This is not for time
C. For Time:
15-12-9-6-3
Thrusters 65/95 lbs
burpees
Sunday, September 27, 2015
Monday, September 28, 2015
A. Clean Complex
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60 kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.
Intermediate/Beginner: 2 reps of each
See- Wednesday, September 16, 2015
B. AMRAP in 5 minutes:
box jumps x 5 24/30" I want a soft landing. No noise. If you are loud, go down in height.
Ring Dips x 3/5
Rest exactly 60 sec.
C. For Time:
500 meter row
25 kipping pull ups
35 goblet squats 35/55 lbs
25 wall balls 14/20 lbs
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60 kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.
Intermediate/Beginner: 2 reps of each
See- Wednesday, September 16, 2015
B. AMRAP in 5 minutes:
box jumps x 5 24/30" I want a soft landing. No noise. If you are loud, go down in height.
Ring Dips x 3/5
Rest exactly 60 sec.
C. For Time:
500 meter row
25 kipping pull ups
35 goblet squats 35/55 lbs
25 wall balls 14/20 lbs
Monday, September 21, 2015
CrossFit Programming Changes
Beginning October 1 you will notice some changes to the CrossFit programming at Flux.
After much thought and deliberation, my coaching team and I have decided to introduce three distinct program streams: COMPETITIVE, PERFORMANCE AND THE FLUX WAY. The COMPETITIVE stream offers folks who are interested in competing in CrossFit and can commit to the training time, the option of attending 1.5 hour long sessions. These will be offered Monday, Tuesday, Wednesday, Friday and Saturday. Thursday and Sunday will be REST/RECOVERY days. There will be more focus on Olympic weightlifting and gymnastics in this competitive stream, followed by conditioning work.
The rationale for the competitive stream is as follows: CrossFit is marketing itself as a SPORT and gone are the days of grassroots competitions that appealed to everyone. Now, high profile CrossFit athletes are being sponsored by corporations, athletes are working closely with an array of manual therapists, coaches and nutritionists. CrossFit competitors pretty much have to eat, sleep and breathe CrossFit in order to be competitive. This commitment is not exclusive to CrossFit - just ask any high performance athlete or artist about sacrifices that had to be made in order to excel in their chosen field, whether it is sport or art. It is purported that Charlie Parker, the great Jazz artist, practiced 11 hours/day. Clearly, virtuosity in any field requires sacrifices. Or, a little closer to home, our teachers (including myself) put in a minimum of 12 hours/week of training.
Besides the introduction of a COMPETITION STREAM, we will also be introducing our PERFORMANCE STREAM. You can think of this stream as "Old School" CrossFit Programming. This style will be influenced by the original CF description of Fitness where we were told to practice the following:
Flips? Pirouettes? CF programming no longer resembles Glassman's original prescription for fitness and the main reason for this is that CF became a competitive sport. While competition in CF has created superb athletes, particularly with Olympic Lifting and in the development of excellent aerobic and anaerobic engines, much of the creativity of CrossFit programming has been lost. The attempt to quantify fitness has meant that movement complexity has in many ways, been pushed to the sidelines. This is not a judgement, but rather the reality of transforming CF into a Competitive Sport.
CF touts itself as a generalized program but in reality the sport doesn't rely on that many different types of movement. Gymnastics doesn't extend beyond handwalking and pretty much everything is done with the aid of a kip. The volume also means that complexity is not realistic, especially for gymnastics. So, for instance, if your goal is to do a complex ring routine, a commitment to the CF as Competitive Sport stream will not help you. Or let's say you want to chase after a one arm chin up. Performing thousands of butterfly pull ups for time will not transfer to the one arm chin. You will get very good at high volume kipping pull ups but the increase in pulling strength will be negligible. This is not a value statement but a statement that is meant to bring clarity to the notion of "fitness." Change the rules to the game of fitness and someone else comes out the winner. Who is more fit? The woman or man who can perform 1 arm chin ups, or the athlete that can do 50 unbroken butterfly kipping pull ups? This is a rhetorical question meant only to draw attention to the fact that your answer depends entirely on the terms of the game. One of the ways the PERFORMANCE stream will differ is that the programming will not be boxed in by trying to guess what the CrossFit Open competition will entail as far as movements and energy system training. The focus will shift to a program that is meant to help you reach a high level of movement and athletic performance.
The PERFORMANCE stream is going to be a potent way to learn and even excel at Olympic Weightlifting. It will help tremendously with aerobic and anaerobic conditioning and to a lesser extent, performing high volume upper body strength work. You will develop very respectable numbers in both the back, front and overhead squat. This stream will also help you to methodically chase after that front and back lever, planche, straddle rope climbs, the one arm chin up and the consistent, freestanding hspu. And beyond the above array of movements, you will train for adaptability. For instance, you may feel comfortable passively hanging on a bar for 60 sec, but what about a cat hang hold on a brick wall, or the wooden wall at Flux? What about a wall climb with a muscle up to 'top out' at the top, like Derek below. Who decided that muscle ups or hanging should only be practiced on the perfect conditions of a bar or a set of rings? The PERFORMANCE stream will allow me, as the programmer, much more creativity.
And finally, the FLUX WAY. This is arguably our most playful and movement oriented of the three streams. This stream is also performance oriented but it draws its strength on heterogeneity. Its motto is Strength Through Difference. Everyone loves to talk about how CF creates community and strong social bonds with others. But all too often community is built on sameness. Flux is unique in that it has always prided itself on being a community that draws its strength on DIFFERENCE. This is why our first Flux Summer Festival was so successful. Have you ever seen so much varied movement happen on one day? People came together for their love of movement and while CF was a part of this, CF was not the only discipline on display. The Flux Way will reach far beyond the parameters of what you typically see in the CF milieu. It is every bit as performance based as the second stream but the movements will be more diverse.
If you have always wanted to try some of the other classes at Flux, but the schedule doesn't allow for that, The Flux Way is the program for you. This program will combine barbell strength work, parkour, movement, dance, mobility, strongman/woman, etc. Olympic lifting will be present, but not to the same degree that it is currently. As you can see in the example below, you have the wall climbers from parkour, you have lizards from the world of movement and you have back squats from basic barbell strength. The Flux Way is much more in line with the House Blend philosophy. These examples also provide a stark but telling contrast between a movement based versus a competition based approach. The lizard is far more complex and challenging than a push up but it would be impossible to judge in a competition. Likewise, check out the video of the shinobi versus the pistol. Pistols can easily be counted and standards created but the shinobi, which is a movement of integration as well as improvisation, can't be made to fit the CF model.
How do you decide what is right for you? Here is what I DON'T want guiding your thought process.
If I don't do the competition stream or the performance stream I won't get the high intensity that will help me lose weight. Then, I will have to secretly continue to run on the side with fear that Darci might one day witness my "cardio on the sly". For God's sake, stop thinking that unless you leave Flux in near convulsions you didn't get a good workout in and hence you will never lose weight. Some good posts to follow on this topic!
CF as Competitive Sport
A. Snatch
Every minute on the minute, 2 snatches at 80% of your max. 10 minutes.
B. Clean from blocks
C. Back Squat Wave Load
5, 3, 1, 5, 3, 1
D. 3 Rounds for Time:
Kipping ring muscle ups x 3/6
clean and jerk x 6 205/115 lb
Kipping hspu x 5/10
CF for Performance
A1. Back Squats
A2. 1 chin ups/pull ups/1 arm chin progressions.
B. 8 min AMRAP:
Front Squats x 8 @ 00x0
rope climbs
Ring dips x 2-4 reps @ 51x1 (advanced should do rings turned out 45 degrees) everyone should end in a support hold.
C. shoulder mobility work
The Flux Way
A. Back Squats
B. Every 120 sec, perform 3-5 chin ups or pull ups or coach's prescription for the 1 arm chin up @ 31x3 and 3 quad jumps x 5 sets (Nail your landing and make sure you use proper arm pattern.)
C. 5 Rounds Not for Time:
10 shrimp squats
1 length of low lizards
1 straddle arms only rope climb or appropriate version
Rest 90 sec after each round
After much thought and deliberation, my coaching team and I have decided to introduce three distinct program streams: COMPETITIVE, PERFORMANCE AND THE FLUX WAY. The COMPETITIVE stream offers folks who are interested in competing in CrossFit and can commit to the training time, the option of attending 1.5 hour long sessions. These will be offered Monday, Tuesday, Wednesday, Friday and Saturday. Thursday and Sunday will be REST/RECOVERY days. There will be more focus on Olympic weightlifting and gymnastics in this competitive stream, followed by conditioning work.
 |
| The rhyzome as metaphor: "Decentralizing" fitness at Flux. |
The rationale for the competitive stream is as follows: CrossFit is marketing itself as a SPORT and gone are the days of grassroots competitions that appealed to everyone. Now, high profile CrossFit athletes are being sponsored by corporations, athletes are working closely with an array of manual therapists, coaches and nutritionists. CrossFit competitors pretty much have to eat, sleep and breathe CrossFit in order to be competitive. This commitment is not exclusive to CrossFit - just ask any high performance athlete or artist about sacrifices that had to be made in order to excel in their chosen field, whether it is sport or art. It is purported that Charlie Parker, the great Jazz artist, practiced 11 hours/day. Clearly, virtuosity in any field requires sacrifices. Or, a little closer to home, our teachers (including myself) put in a minimum of 12 hours/week of training.
Besides the introduction of a COMPETITION STREAM, we will also be introducing our PERFORMANCE STREAM. You can think of this stream as "Old School" CrossFit Programming. This style will be influenced by the original CF description of Fitness where we were told to practice the following:
Flips? Pirouettes? CF programming no longer resembles Glassman's original prescription for fitness and the main reason for this is that CF became a competitive sport. While competition in CF has created superb athletes, particularly with Olympic Lifting and in the development of excellent aerobic and anaerobic engines, much of the creativity of CrossFit programming has been lost. The attempt to quantify fitness has meant that movement complexity has in many ways, been pushed to the sidelines. This is not a judgement, but rather the reality of transforming CF into a Competitive Sport.
CF touts itself as a generalized program but in reality the sport doesn't rely on that many different types of movement. Gymnastics doesn't extend beyond handwalking and pretty much everything is done with the aid of a kip. The volume also means that complexity is not realistic, especially for gymnastics. So, for instance, if your goal is to do a complex ring routine, a commitment to the CF as Competitive Sport stream will not help you. Or let's say you want to chase after a one arm chin up. Performing thousands of butterfly pull ups for time will not transfer to the one arm chin. You will get very good at high volume kipping pull ups but the increase in pulling strength will be negligible. This is not a value statement but a statement that is meant to bring clarity to the notion of "fitness." Change the rules to the game of fitness and someone else comes out the winner. Who is more fit? The woman or man who can perform 1 arm chin ups, or the athlete that can do 50 unbroken butterfly kipping pull ups? This is a rhetorical question meant only to draw attention to the fact that your answer depends entirely on the terms of the game. One of the ways the PERFORMANCE stream will differ is that the programming will not be boxed in by trying to guess what the CrossFit Open competition will entail as far as movements and energy system training. The focus will shift to a program that is meant to help you reach a high level of movement and athletic performance.
The PERFORMANCE stream is going to be a potent way to learn and even excel at Olympic Weightlifting. It will help tremendously with aerobic and anaerobic conditioning and to a lesser extent, performing high volume upper body strength work. You will develop very respectable numbers in both the back, front and overhead squat. This stream will also help you to methodically chase after that front and back lever, planche, straddle rope climbs, the one arm chin up and the consistent, freestanding hspu. And beyond the above array of movements, you will train for adaptability. For instance, you may feel comfortable passively hanging on a bar for 60 sec, but what about a cat hang hold on a brick wall, or the wooden wall at Flux? What about a wall climb with a muscle up to 'top out' at the top, like Derek below. Who decided that muscle ups or hanging should only be practiced on the perfect conditions of a bar or a set of rings? The PERFORMANCE stream will allow me, as the programmer, much more creativity.
And finally, the FLUX WAY. This is arguably our most playful and movement oriented of the three streams. This stream is also performance oriented but it draws its strength on heterogeneity. Its motto is Strength Through Difference. Everyone loves to talk about how CF creates community and strong social bonds with others. But all too often community is built on sameness. Flux is unique in that it has always prided itself on being a community that draws its strength on DIFFERENCE. This is why our first Flux Summer Festival was so successful. Have you ever seen so much varied movement happen on one day? People came together for their love of movement and while CF was a part of this, CF was not the only discipline on display. The Flux Way will reach far beyond the parameters of what you typically see in the CF milieu. It is every bit as performance based as the second stream but the movements will be more diverse.
If you have always wanted to try some of the other classes at Flux, but the schedule doesn't allow for that, The Flux Way is the program for you. This program will combine barbell strength work, parkour, movement, dance, mobility, strongman/woman, etc. Olympic lifting will be present, but not to the same degree that it is currently. As you can see in the example below, you have the wall climbers from parkour, you have lizards from the world of movement and you have back squats from basic barbell strength. The Flux Way is much more in line with the House Blend philosophy. These examples also provide a stark but telling contrast between a movement based versus a competition based approach. The lizard is far more complex and challenging than a push up but it would be impossible to judge in a competition. Likewise, check out the video of the shinobi versus the pistol. Pistols can easily be counted and standards created but the shinobi, which is a movement of integration as well as improvisation, can't be made to fit the CF model.
If I don't do the competition stream or the performance stream I won't get the high intensity that will help me lose weight. Then, I will have to secretly continue to run on the side with fear that Darci might one day witness my "cardio on the sly". For God's sake, stop thinking that unless you leave Flux in near convulsions you didn't get a good workout in and hence you will never lose weight. Some good posts to follow on this topic!
Below are some photos of Summer, Ido and Roye, all students of the Ido Portal Method. While I can't speak for their training program entirely, I have worked with all 3 of them and their bodies are not a result of CF training. Why do they look like that? Their way of eating is very dialed in. Not much alcohol, no sugar, an appropriate amount of carbs, meat and fat and a ridiculous amount of vegetables. I can almost guarantee that they are eating more vegetables than you or me.
Once you decide which stream to follow I would like you to stick with it for at least 4 weeks (1 training cycle). If you go back and forth between streams your training will be too random. Commit to the program and you will witness improvement.
- Darci
CF as Competitive Sport
A. Snatch
Every minute on the minute, 2 snatches at 80% of your max. 10 minutes.
B. Clean from blocks
C. Back Squat Wave Load
5, 3, 1, 5, 3, 1
D. 3 Rounds for Time:
Kipping ring muscle ups x 3/6
clean and jerk x 6 205/115 lb
Kipping hspu x 5/10
CF for Performance
A1. Back Squats
A2. 1 chin ups/pull ups/1 arm chin progressions.
B. 8 min AMRAP:
Front Squats x 8 @ 00x0
rope climbs
Ring dips x 2-4 reps @ 51x1 (advanced should do rings turned out 45 degrees) everyone should end in a support hold.
C. shoulder mobility work
The Flux Way
A. Back Squats
B. Every 120 sec, perform 3-5 chin ups or pull ups or coach's prescription for the 1 arm chin up @ 31x3 and 3 quad jumps x 5 sets (Nail your landing and make sure you use proper arm pattern.)
C. 5 Rounds Not for Time:
10 shrimp squats
1 length of low lizards
1 straddle arms only rope climb or appropriate version
Rest 90 sec after each round
Sunday, September 20, 2015
Saturday, September 26, 2015
A. clean from blocks -
B. Back squats x 7 reps @00x0
burpee box jumps x 12 20/24"
Rest 90 sec.
5 sets
Take your back squat 5 RM @ 32x2
B. Back squats x 7 reps @00x0
burpee box jumps x 12 20/24"
Rest 90 sec.
5 sets
Take your back squat 5 RM @ 32x2
Friday, September 25, 2015
A. For Time:
Thrusters x 12 95/125 lbs
Kipping Ring Muscle Ups x 10
Burpees x 25
Toes to Bar x 25
Deadlifts x 30 95/125 lbs
Rest 8 minutes
3 Sets
Thrusters x 12 95/125 lbs
Kipping Ring Muscle Ups x 10
Burpees x 25
Toes to Bar x 25
Deadlifts x 30 95/125 lbs
Rest 8 minutes
3 Sets
Thursday, September 24, 2015
A. Power Snatch Complex from 3 positions - high hang power plus hang power plus power snatch x 1 rep x 5 sets. Go up in weight with each set. First working set around 40 kgs under your max. Less advanced, around 40 lbs
Beginners or those who just need more practice do 2 reps of each position.
I want to see that bar slide up the thigh.
B. 3 Rounds for Time:
Push Press x 15 95/135 lbs
Run 400 meters
Beginners or those who just need more practice do 2 reps of each position.
I want to see that bar slide up the thigh.
B. 3 Rounds for Time:
Push Press x 15 95/135 lbs
Run 400 meters
Wednesday, September 23, 2015
A. Back Squat @ 32x2 x 3-5 reps x 4 sets; rest 2 min
B. AMRAP in 4 minutes.
Double Unders x 20
Pistols x 8
Rest exactly 60 sec.
C. Row 1000 meters
Burpees x 25
B. AMRAP in 4 minutes.
Double Unders x 20
Pistols x 8
Rest exactly 60 sec.
C. Row 1000 meters
Burpees x 25
Tuesday, September 22, 2015
A. Snatch Complex - see September 17, 2015
1 Snatch plus 2 Overhead Squats x 7 sets
Advanced: First working set around 30 kgs under your max.
Intermediate: Around 30 lbs under your max.
Beginners: 3 power snatch plus 3 OHS x 7 sets
B. Clean and Jerk every minute on the minute.
Set 1-3 should be at approx. 55-65%
Set 4-6 approx. 65-75 %
Set 7-10 75-85 %
Beginners will be a little higher.
C. 3 Rounds for Time:
Kipping hspu 3/5
(power)Clean and jerk x 7 125/195 lbs
Toes to Bar x 15
1 Snatch plus 2 Overhead Squats x 7 sets
Advanced: First working set around 30 kgs under your max.
Intermediate: Around 30 lbs under your max.
Beginners: 3 power snatch plus 3 OHS x 7 sets
B. Clean and Jerk every minute on the minute.
Set 1-3 should be at approx. 55-65%
Set 4-6 approx. 65-75 %
Set 7-10 75-85 %
Beginners will be a little higher.
C. 3 Rounds for Time:
Kipping hspu 3/5
(power)Clean and jerk x 7 125/195 lbs
Toes to Bar x 15
Monday, September 21, 2015
A1. Front Squat -
Advanced: No Tempo. 3-5 reps x 4 sets; rest 60 seconds.
Beginner: @ 32x2. x 5-7 reps x 4 sets; rest 60 seconds.
A2. Kipping Bar Muscle Ups x 3-5 reps x 4 sets; rest 60 sec.
Strict Pull ups @ 31x3 x 4-5 reps x 4 sets; rest 60 sec.
Strict chin ups @ 31x3 x 4-5 reps x 4 sets; rest 60 sec.
Hinge Ring Rows @ 51x3 x 6-7 reps x 4 sets; rest 60 sec.
NOTE: the front squat is a more complex movement compared to the back squat and the biggest mistake most people make is to prematurely push out of the bottom with their hips. This results in the common tilting of the chest towards the floor and subsequently the elbows dropping. If this is you, tell yourself to keep your hips down as you drive out of the bottom. I find this is a much better cue than "keep your elbows up".
B. Clean High Pulls 3 x 3 @ 20 lbs over your max.
Rest 2 min
C. 5 Rounds for Time:
Run 200 meters
KB Swing x 12 reps 35/55 lbs
Chest to Bar Kipping Pull ups/chin ups x 9
Advanced: No Tempo. 3-5 reps x 4 sets; rest 60 seconds.
Beginner: @ 32x2. x 5-7 reps x 4 sets; rest 60 seconds.
A2. Kipping Bar Muscle Ups x 3-5 reps x 4 sets; rest 60 sec.
Strict Pull ups @ 31x3 x 4-5 reps x 4 sets; rest 60 sec.
Strict chin ups @ 31x3 x 4-5 reps x 4 sets; rest 60 sec.
Hinge Ring Rows @ 51x3 x 6-7 reps x 4 sets; rest 60 sec.
NOTE: the front squat is a more complex movement compared to the back squat and the biggest mistake most people make is to prematurely push out of the bottom with their hips. This results in the common tilting of the chest towards the floor and subsequently the elbows dropping. If this is you, tell yourself to keep your hips down as you drive out of the bottom. I find this is a much better cue than "keep your elbows up".
B. Clean High Pulls 3 x 3 @ 20 lbs over your max.
Rest 2 min
C. 5 Rounds for Time:
Run 200 meters
KB Swing x 12 reps 35/55 lbs
Chest to Bar Kipping Pull ups/chin ups x 9
Sunday, September 20, 2015
A. OHS x 5 reps x 3 sets; rest 2 minutes.
B. ABC push ups x 2-5 reps x 3 sets; rest 100 sec.
C. 3 Rounds for time
Double Unders x 30
Toes to Bar x15
Wall balls x 20
B. ABC push ups x 2-5 reps x 3 sets; rest 100 sec.
C. 3 Rounds for time
Double Unders x 30
Toes to Bar x15
Wall balls x 20
Monday, September 14, 2015
Saturday, September 19, 2015
A. Clean Complex - same as Wednesday
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60 kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.
B. Push Press x 8 85/125 lbs
Sprint 100 meters (50 meters there and back. Must touch the ground).
KB swings x 20 35/55 lbs
Rest 1 min
5 sets
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60 kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.
B. Push Press x 8 85/125 lbs
Sprint 100 meters (50 meters there and back. Must touch the ground).
KB swings x 20 35/55 lbs
Rest 1 min
5 sets
Friday, September 18, 2015
A. Back Squats @ 32x2 3-5 reps x 4 sets
B. Row x 45 sec
rest 15 sec
Toes to Bar x 45 sec
Rest 15 sec
Air squats (jumping for beginners) x 45 sec
Rest 15 sec
5 sets
B. Row x 45 sec
rest 15 sec
Toes to Bar x 45 sec
Rest 15 sec
Air squats (jumping for beginners) x 45 sec
Rest 15 sec
5 sets
Thursday, September 17, 2015
A. 1 Snatch plus 2 Overhead Squats x 7 sets
Advanced: First working set around 30 kgs under your max.
Intermediate: Around 30 lbs under your max.
Beginners: 3 power snatch plus 3 OHS x 7 sets
B. For Time:
Run 800 meters
7 Rounds
Box Jumps x 7 20/24"
push ups x 5/10
Run 800 meters
Advanced: First working set around 30 kgs under your max.
Intermediate: Around 30 lbs under your max.
Beginners: 3 power snatch plus 3 OHS x 7 sets
B. For Time:
Run 800 meters
7 Rounds
Box Jumps x 7 20/24"
push ups x 5/10
Run 800 meters
Wednesday, September 16, 2015
A. Clean Complex
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60 kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.
B. 3 Rounds for Time
KB Snatch x 20 35/55 lbs (Do 10 on one arm and then switch).
Front Squats x 15 65/95 lbs
Kipping Pull ups (advanced chest to bar) x 12
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60 kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.
B. 3 Rounds for Time
KB Snatch x 20 35/55 lbs (Do 10 on one arm and then switch).
Front Squats x 15 65/95 lbs
Kipping Pull ups (advanced chest to bar) x 12
Tuesday, September 15, 2015
A. Back Squats 3-5 reps x 4 sets @ 32x2. Go up if you hit 5 reps. Note that this has changed from 5-7 reps for 3 sets to 3-5 reps x 4 sets. Adjust accordingly. Rest 2 minutess
B. Strict Press 5-7 reps @ 31x1 x 3 sets. Go up if you hit 7 reps.
Rest 15 sec.
On a 2.5 minute clock:
Row 500 meters @ 90% (this means hold back a little).
AMRAP Double unders in remaining time.
Rest 3 minutes
4 sets
NOTE: If your 500 meter row is more than 1:50, please go on a 3 minute clock.
B. Strict Press 5-7 reps @ 31x1 x 3 sets. Go up if you hit 7 reps.
Rest 15 sec.
On a 2.5 minute clock:
Row 500 meters @ 90% (this means hold back a little).
AMRAP Double unders in remaining time.
Rest 3 minutes
4 sets
NOTE: If your 500 meter row is more than 1:50, please go on a 3 minute clock.
Sunday, September 13, 2015
Monday, September 14, 2015
A1. Strict Pulling:
Advanced: 3-5 pull ups @ 31x3 x 5 sets (chest must touch); rest 90 sec.
Intermediate: 3-5 chin ups @ 31x3 x 5sets (chest must touch); rest 90 sec
Beginner: 5 ring rows @ 5133 x 5 sets; rest 90 sec.
A2. Ring dips
Advanced: @ 51x1 x 2-5 reps x 5 sets (weighted if this is too easy); rest 90 xsec
Intermediate: bar dips @ 51x1 x 2-5 reps x 5 sets; rest 90 sec
Beginner: ABC x 2-5 reps x 5 sets; rest 90 sec. (do these even if on an incline)
B. 3 Rounds For Time:
Run x 200 meters
thrusters x 15 65/95 lbs
Run 200 meters
OHS x 15 65/95 lbs
Advanced: 3-5 pull ups @ 31x3 x 5 sets (chest must touch); rest 90 sec.
Intermediate: 3-5 chin ups @ 31x3 x 5sets (chest must touch); rest 90 sec
Beginner: 5 ring rows @ 5133 x 5 sets; rest 90 sec.
A2. Ring dips
Advanced: @ 51x1 x 2-5 reps x 5 sets (weighted if this is too easy); rest 90 xsec
Intermediate: bar dips @ 51x1 x 2-5 reps x 5 sets; rest 90 sec
Beginner: ABC x 2-5 reps x 5 sets; rest 90 sec. (do these even if on an incline)
B. 3 Rounds For Time:
Run x 200 meters
thrusters x 15 65/95 lbs
Run 200 meters
OHS x 15 65/95 lbs
Monday, September 7, 2015
Sunday, September 13, 2015
A. TGU x 5/arm x 3 sets (do not alternate arms).
B. 12 minute AMRAP
Toes to bar x 12
200 meter sandbag run 35/60 lbs
25 air squats
B. 12 minute AMRAP
Toes to bar x 12
200 meter sandbag run 35/60 lbs
25 air squats
Saturday, September 12, 2015
A. Strict Press
5-7 reps x 3 sets @ 31x1 Go up in weight if you hit 7 reps.
B. AMRAP in 10 minutes:
Back Squat x 7 reps No tempo (Use your numbers from earlier in the week and use what you hit for 7 reps)
Push ups x 5/10
Double Unders x 30
C. KB power snatch alternating arms x 8 35/55 lbs
KB Goblet squat x 15 35/55 lbs
KB Push Press x 5 reps/arm 35/55 lbs
Rest 60 sec.
4 sets
5-7 reps x 3 sets @ 31x1 Go up in weight if you hit 7 reps.
B. AMRAP in 10 minutes:
Back Squat x 7 reps No tempo (Use your numbers from earlier in the week and use what you hit for 7 reps)
Push ups x 5/10
Double Unders x 30
C. KB power snatch alternating arms x 8 35/55 lbs
KB Goblet squat x 15 35/55 lbs
KB Push Press x 5 reps/arm 35/55 lbs
Rest 60 sec.
4 sets
Friday, September 11, 2015
A. BCBD comeptitors - come to the gym and grease the groove. Go to approx. 20-30 kgs under your max on your lifts.
Everyone else:
A. Deadlifts x 3 sets of 5-7 reps. Go up in weight if you hit 7 reps.
B. For Time:
800 meter run
Kipping Pull ups x 25
Box Jumps x 25 20/24"
Wall balls x 25 14/20 lbs
Burpees x 25
800 meter row
Time cap is 16 minutes.
Everyone else:
A. Deadlifts x 3 sets of 5-7 reps. Go up in weight if you hit 7 reps.
B. For Time:
800 meter run
Kipping Pull ups x 25
Box Jumps x 25 20/24"
Wall balls x 25 14/20 lbs
Burpees x 25
800 meter row
Time cap is 16 minutes.
Thursday, September 10, 2015
Rest Day for BCBD competitors
A. Back Squats @ 32x2 x 5-7 reps x 3 sets (go up only if you hit 7 reps at the specified tempo).
B. Every 3 minutes x 4 sets
AFAP:
Strict Press x 5
Power Cleans x 7 85/125 lbs
KB Swing x AMRAP in 30 sec.
A. Back Squats @ 32x2 x 5-7 reps x 3 sets (go up only if you hit 7 reps at the specified tempo).
B. Every 3 minutes x 4 sets
AFAP:
Strict Press x 5
Power Cleans x 7 85/125 lbs
KB Swing x AMRAP in 30 sec.
Wednesday, September 9, 2015
BCBD COMPETITORS:
A. Repeat WOD 2, MAX SNATCH AND CLEAN AND JERK COMBINED
I Recommend you go by feel for this one and based on how experienced you are as a lifter. Novice lifters should definitely go to their max again on each lift and for experienced lifters, depending on how much you have been training your lifts, go to within 10 kgs of your max.
B. Repeat GODZILLA (ELITE 1 FULL ROUND)
----------------------------------------------------
A. Toes to Bar Skill Work:
Advanced: Tabata - 20 sec of work and 10 sec of rest x 8 sets
Intermediate: AMRAP in 60 sec/rest 60 sec x 5 sets
Beginner: (this is you if you do not have a toes to bar). 8 arch scap pulls with a 3 sec hold x 5 sets; rest 60 sec.
B. EVERYONE ELSE:
3 Rounds for Time:
Front Squats x 15 (must clean the bar) 65/95 lbs
Hand release push ups x 5/10
Run 400 meters
AGAIN, if you would like to do Godzilla with a partner, regardless of whether or not you are competing, go for it.
A. Repeat WOD 2, MAX SNATCH AND CLEAN AND JERK COMBINED
I Recommend you go by feel for this one and based on how experienced you are as a lifter. Novice lifters should definitely go to their max again on each lift and for experienced lifters, depending on how much you have been training your lifts, go to within 10 kgs of your max.
B. Repeat GODZILLA (ELITE 1 FULL ROUND)
----------------------------------------------------
A. Toes to Bar Skill Work:
Advanced: Tabata - 20 sec of work and 10 sec of rest x 8 sets
Intermediate: AMRAP in 60 sec/rest 60 sec x 5 sets
Beginner: (this is you if you do not have a toes to bar). 8 arch scap pulls with a 3 sec hold x 5 sets; rest 60 sec.
B. EVERYONE ELSE:
3 Rounds for Time:
Front Squats x 15 (must clean the bar) 65/95 lbs
Hand release push ups x 5/10
Run 400 meters
AGAIN, if you would like to do Godzilla with a partner, regardless of whether or not you are competing, go for it.
Tuesday, September 8, 2015
BCBD EVENT 4 SPRINT AND 5 "PANTALOONS"
WORK WITH A PARTNER FOR BOTH OF THESE WODS
WARM UP
SPRINT WARM UP ABCS PLEASE!
400 METER RUN AT 70-80%
SOME 20 METER STARTS TO WARM UP - 60, 70, 80, 90%
BATON HAND OFF PRACTICE: X 4 SETS - JUST DO 20 METER JOG LEADING UP TO THE HANDOFF AND 20 METER BEFORE THE HANDOFF
3 SETS OF THE FULL RUN 80, 90, 100%
EVENT 4 IN BACK ALLEY
IF YOU CAN'T RUN, PLEASE ROW 500 METERS FOR TIME. COACHES, MAKE SURE YOU SET UP A CONE.
EVENT 5 PANTALOONS
500 METER ROW
45 DEADLIFTS 65/95 LBS
45 SHOULDER TO OVERHEAD 65/95 LBS
60 ' BODYWEIGHT WALKING LUNGE
WORK WITH A PARTNER FOR BOTH OF THESE WODS
WARM UP
SPRINT WARM UP ABCS PLEASE!
400 METER RUN AT 70-80%
SOME 20 METER STARTS TO WARM UP - 60, 70, 80, 90%
BATON HAND OFF PRACTICE: X 4 SETS - JUST DO 20 METER JOG LEADING UP TO THE HANDOFF AND 20 METER BEFORE THE HANDOFF
3 SETS OF THE FULL RUN 80, 90, 100%
EVENT 4 IN BACK ALLEY
IF YOU CAN'T RUN, PLEASE ROW 500 METERS FOR TIME. COACHES, MAKE SURE YOU SET UP A CONE.
EVENT 5 PANTALOONS
500 METER ROW
45 DEADLIFTS 65/95 LBS
45 SHOULDER TO OVERHEAD 65/95 LBS
60 ' BODYWEIGHT WALKING LUNGE
Sunday, September 6, 2015
Monday, September 7, 2015
A. For those competing in the BCBD, please do EVENT 2 and EVENT 3 with your partner or solo.
Please warm up with 4 x hand release push ups x 3 sets, alternating with your partner. BE STRICT. NO spaghetti back and NO push off the quads.
EVENT 2: MAX SNATCH AND CLEAN AND JERK IN 6 MINUTES.
EVENT 3: 24 SHARED PULLUPS
24 SHARED THRUSTERS 75/115 LBS
REST 2 MINUTES
8 ROUNDS FOR TIME:
6 POWER SNATCHES
4 BAR OVER BURPEES
Elite Division Competitors: Please do the ring muscle ups only before starting Event 2. This is your second time through the ring muscle ups so make sure you have a sense of what makes sense for you as far as how many reps you should do in a row before breaking.
If you are not competing:
A. Find a 3 RM thruster in 15 minutes. You must clean the bar from the floor.
B. 3 Rounds for Time:
Alternating KB FULL Clean x 12 35/55 lbs
Kipping pull ups x 12
Rest exactly 60 sec after Round 3.
800 meter run for time.
NOTE: anyone can do the BCBD events together. Grab a partner and have fun!
Please warm up with 4 x hand release push ups x 3 sets, alternating with your partner. BE STRICT. NO spaghetti back and NO push off the quads.
EVENT 2: MAX SNATCH AND CLEAN AND JERK IN 6 MINUTES.
EVENT 3: 24 SHARED PULLUPS
24 SHARED THRUSTERS 75/115 LBS
REST 2 MINUTES
8 ROUNDS FOR TIME:
6 POWER SNATCHES
4 BAR OVER BURPEES
Elite Division Competitors: Please do the ring muscle ups only before starting Event 2. This is your second time through the ring muscle ups so make sure you have a sense of what makes sense for you as far as how many reps you should do in a row before breaking.
If you are not competing:
A. Find a 3 RM thruster in 15 minutes. You must clean the bar from the floor.
B. 3 Rounds for Time:
Alternating KB FULL Clean x 12 35/55 lbs
Kipping pull ups x 12
Rest exactly 60 sec after Round 3.
800 meter run for time.
NOTE: anyone can do the BCBD events together. Grab a partner and have fun!
Saturday, September 5, 2015
Sunday, September 6, 2015
A. Back Squat x 5-7 reps @ 32x2 x 3 sets; rest 2 min. Do no go up in weight unless you hit 7 reps.
B. Push Press x AMRAP in 30 sec. 65/95 lbs
Rest 30 sec.
Air squats x AMRAP in 30 sec
Rest 30 sec.
Double Unders or Single Unders x AMRAP in 30 sec
Rest 30 sec.
5 sets
B. Push Press x AMRAP in 30 sec. 65/95 lbs
Rest 30 sec.
Air squats x AMRAP in 30 sec
Rest 30 sec.
Double Unders or Single Unders x AMRAP in 30 sec
Rest 30 sec.
5 sets
Thursday, September 3, 2015
Saturday, September 5, 2015
NOTE: FOR THE RUN PLEASE MEET IN FRONT OF THE LEGISLATIVE BUILDING. SARAH WILL BE WAITING THERE FOR YOU AND SHE HAS A GREAT TRAIL ALL MAPPED OUT.
4.1 KM RUN
AS AN ALTERNATIVE, AS IT IS SUPPOSED TO RAIN TOMORROW. COME TO THE WOD AT THE GYM AND DO A 5000 METER ROW.
4.1 KM RUN
AS AN ALTERNATIVE, AS IT IS SUPPOSED TO RAIN TOMORROW. COME TO THE WOD AT THE GYM AND DO A 5000 METER ROW.
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