A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
(if you are proficient with pistols, progress the movement with a PVC or barbell overhead as you pistol)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
B.
Every minute, on the minute, for a total of 10 minutes, perform the following:
Snatch x 1
In an ideal world, you would have a coach or training partner
assisting you with loading your barbell. Just do your best, and if you
get a little bit off on the minute, don’t sweat it. As long as you hit
these 10 lifts within 10-13 minutes, that is fine.
C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 95+%
Rest as needed
I know your legs aren’t totally fresh, but if the weight feels good on the 5th set, go for a new 1-RM.
A) Done
B)135,140,155,165,175,190,200,210,220(f),240(f)
Check that left elbow! No bueno
C) 255, 295, 315, 330, 345, 365(f)
-Legs were completely wrecked by the end of this. Zero drive today.
Where do I start? First I would love to thank Charlie and Micha for inviting us in to their facility and for making me feel like it was my own. You guys are amazing and keep making the community a better place!
We were the first ones to arrive so we basically helped Charlie set up a bit and messed around for about an hour before we actually began the day. Once the majority of the athletes arrived we all started warming up a bit and gathered around the whiteboard for Charlie's breakdown of our day.
After intro's we went straight into the group warm-ups. All the movements we did were for a purpose. The warm-up is designed to help use hit every muscle group that we would be using during the entire training session(high knees, butt kickers, bear crawls, lunges, squats, etc...). After the warm-ups we moved into what Charlie called "EDS" or everyday skills. Everything we do in CrossFit, involves moving through these positions and having a strong body awareness can make us better athletes.
Hollow body holds
Superman holds
Hollow body rocks
Superman rocks
V-ups
Plyo Pushup
Headstand to Handstand
After the warmups, Mark Bell arrived and we went right into the Deadlift. We worked moving through the entire range of motion(conventional and sumo) and then also some accessory work such as
deficit deads
banded work
SL deads
snatch grip
I can talk forever about what Mark talked about but that would probably bore you and you wouldn't read it anyways. After the deadlift session, we ate lunch and moved into the oly work part. We started with the snatch. We warmed up with some snatch balances and then basically went H.A.M.
I PR'd my Snatch at 235!
Missed 240 and 245 a handful of times. Each one though was right where it needed to be(blast my small troll hands). After the Snatch session a bunch of us went over to the Jerk boxes and spent a WHILE on them!
While the majority got in 5-7 sets, A few of us decided to skip basically everything else and just get busy with the barbell. Needless to say, good shit happens when you work hard!
315 baby!
Right as soon as Drew and I finished up Jerking(umm...)we joined our team and the clock started for our team workout!
30 Bar Muscle Ups
60 Cleans (95 lbs)
90 Shoulder to OH (95 lbs)
120 Back Squats (95 lbs)
I was lucky enough to be partnered with two phenomenal athletes and we were the second team to finish! A great end to a great camp!
A few of us got in a finisher that combined sled pushes and DB ground to OH.
Needless to say, it was an amazing day. When you combine amazing athletes and some real cool surroundings, you get some pretty fucking awesome outcomes!
It was one of the best days I have had in a long time. It made me feel completely stress free and I was able to just do what I love to do without having the stressors of normal life.
Again, I just want to thank Charlie and the rest of the WarriorZ crew for the hospitality and the amazing day!
If you are in the Elk Grove area, I highly recommend considering heading into their facility. Once you do, you will not be sorry.
A.
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
Burpees onto a 2″ Plate x 15 reps
Work on speed and efficiency with each of these.
B.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-95%
* Set 6 – 1 rep @ 90-95%
Rest as needed
C.
Take 10-12 minutes to practice Clean & Jerk Technique.
Leave it at 10-12 minutes! Today is not the day to go heavy perfect your technique.
D.
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (225/155 lb)
6 Chest-to-Bar Pull-Ups
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (205/145 lb)
6 Chest-to-Bar Pull-Ups
Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (185/135 lb)
6 Chest-to-Bar Pull-Ups
A) Done minus the pistols. Did them a couple days ago and my knee was feeling funky
B) 255,295,310,330,340,345
-Heavier singles got easier!
C) 225
D) 2+1, 2, 3
-During AMRAP 2, I was kicked off the pull-up rig because of the UNR CF girls class. Kinda threw me off my game and I had to use these bars attached to the platform. Either way, that one seemed the hardest to me. Failed 2 reps which blew almost an entire :45 seconds for me.
Relatively good training day. I'm glad to know even with having some external stressors that are not fun to deal with, I am able to fully focus on that task at hand. I am trying to take these next two weeks to prepare myself mentally for the rest of the season.
Take a few sets to build to the weight that you will use for the
first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps
should be challenging, but not a max effort.
B.
For times:
5 Power Cleans @ 80-85%
Rest 2 minutes
10 Power Cleans @ 70-75%
Rest 2 minutes
15 Power Cleans @ 60-65%
Please note load used and time – 275, 11 seconds
C.
1 to 5 to 1 UB Muscle Up Ladder
*20 Double Unders in between each set.
A) 8-315, 6-365, 4-405
-New PR for 4!
B) 225-:23, 205-:28, 185- 1:14
C) 5:56
I was exhausted to say the least today. The would be the last time I do that!
Whether or not you actually choose to believe it, you are someone's role model. It could be a younger sibling or even a friend who decided to text you that day to tell you they wanted to change their life because of how you chose to live yours. So the way in which you hold yourself should always be to the highest of standards. Your actions, regardless if anyone is watching, should mimic your beliefs an values.
So my challenge to you is to always try to live your life as virtuously as possible. Your daily endeavors will shape your actions and those actions will be mimicked by others. It is up to us to ensure that those who follow, follow with the highest of standards that we should strive to hold ourselves to.
A.
Five sets of:
Muscle-Snatch x 1 rep
Rest as needed
B.
Six sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the six sets to a heavy triple.
C.
Three sets for max reps of:
30 seconds of Strict Handstand Push-Ups
30 seconds of Rest
30 seconds of Kettlebell Swings (32/24 kg)
30 seconds of Rest
30 seconds of Kipping Handstand Push-Ups
90 seconds of Rest
D.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed
And then . . .
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 85% of 1-RM
A) 95, 115, 125, 130
B) 155, 175×2, 180×2, 185
-Once again, keeping the loads lighter to work my positions through the middle
C)18/15/14, 13/16/7, 9/17/9
Had to run to class. Was going to squat after work but once I got off
I was pretty tired. Doing D/E tomorrow morning before I swim.
I want to share this video with my readers. It makes you think twice about what you really think is a problem. No matter how difficult life may seem. No matter how hard the task at hand is.
Awesome day today! Haven't had this good of a day in a long time.
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed
B.
Five sets of:
Hang Snatch + Snatch
Rest as needed
Build over the five sets to a heavy set. You should be dropping the
weight from the top of the hang snatch, and resetting for the snatch.
C. CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
1 Squat Clean (165/110 lb)
1 Shoulder to Overhead (165/110 lb)
This was scored as two movements – the squat clean, and the shoulder
to overhead. If you fail a shoulder to overhead, you can power clean the
weight back up and jerk it – you don’t need to perform another squat
clean.
A) 245, 275, 315, 330, 350
-5 lb PR!
B) 155, 175, 190, 210, 225(Failed hang)
-Decided to say eff it and keep attempting 225.
Needless to say!
Stoked face!
C) 28=56 total reps
-Three more reps that 2011. Felt good after 3 minutes then it just kinda fell apart from there. Legs were tired from A and B
A.
Five sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, floor)
Rest as needed
Err on side of keeping loads lighter and working perfect mechanics.
B.
Three sets of:
Halting Snatch-Grip Deadlift x 3 reps @ 8121
(yes, that means 8 seconds to descend from the top – I strongly encourage you to use straps)
Rest as needed
10 am
100 pull, 100 kick, 100 swim
4×50 dolphin kick(used fins and kick board)
4×50 one arm fly-change arms at 25(used kick board)
1 pm
A) All sets done at 175
-Missed the mid on the final set. So I spent 10 minutes or so with
135 and 155 working just one rep from the hang focusing on extending up
and through my feet instead of transferring my weight forward and trying
to move my hip through the bar
As I was leaving the store, there was a gentleman sitting on the median with a sign that read
"Really Hungry. Anything Helps"
As I started to reach into the grocery bag (that contained hot chocolate, cookie dough, pop-tarts and paper towels) to grab him a pack of pop-tarts, the light turned green and we had to pull away. I felt bad. The entire way home, Drew and I had a conversation about how the majority of the time, we all forget how lucky we actually are.
No matter how bad the training session was. No matter how late we got off work. No matter how stupid that assignment is that we have to write.
We are all blessed to live the life we are living right now.
We have the ability to train even if it's not fun. We have a job even if we get off at 4 am. We are able to go to school even if we spend our weekends doing hw.
All of those complaints are just first-world, middle-class, problems.
Sometimes, what we need are just simple reminders of how lucky we really are and what it means to have a good life.
