WOD - 05/05/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill Work:
HSPU
Sandbag Carry technique
Snatch technique
C2B Pull-ups
Heavy Kettlebell Swings

**Work on whichever movements you choose at your leisure.
Moderate Volume / Low intensity**

Finisher:
Long Stretch / Mobility / Foam Roll / Massage / Ice Bath / Lacrosse Ball

"We talkin bout practice!" Stay loose, fresh, and active...



For your viewing pleasure...

WOD - 05/04/10

Events Announced.

You've all likely seen the events posted. We had a LOT of discussion about them yesterday. Again, it's hard to set any sort of strategy in stone until more details regarding weights and standards are released, but in the meantime, we can figure out some basics. I discussed who should do what workouts and we seemed to come up with a few ideas. Unfortunately, Greg wasn't here to offer his opinion, so hopefully he can provide some input. As we all know, the girls must do all the workouts - rough, I know. Again, this is just a rough idea and will likely change when we know the order of the workouts. So...

Affiliate Challenge #1 – The Quad:
20 Kettlebell Swings
10 Chest-to-Bar Pull-ups
20 Burpees
10 Box Jumps (24/20”)

>>For this one, we seemed to agree that Nick and ODB would probably be the best option. But it is possible we would swap ODB with Ryan or Greg depending on event order.


Affiliate Challenge #2 – The Run:
Trail Run – Approximately 5K with Sandbags and Hills

>>This one we kind of volunteered Greg for (sorry, bud) along with Ryan. Both are competent long-distance runners. As details for this event are released, we may need to change our approach.


Affiliate Challenge #3 – The Snatch:
Max Snatch (15 Min. Cap 1 Men’s Bar, 1 Women’s Bar)
Max Handstand Push-ups (5Min)

>>And here we thought it best to go for Nick and ODB again, mainly due to Nick's decent snatch and good HSPU and ODB's overall strength.


NOTE: Remember, this is only tentative. If you're schedule to do the events in a different order i.e. 3-1-2, then we'll probably have to switch to optimize rest. So if we begin with the snatch, we may have ODB rest during the metcon and do the trail run. Obviously, there are a lot of factors at play here and we will adapt accordingly. In the meantime, today's workouts are designed to hopefully better prepare you for what to expect on Friday.


Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill:
All:
HSPU
Snatch technique
Sandbag Carry techniques (except Nick)
C2B Pull-ups

Workouts:
Sarah & Katie:
Run 1 lap w/ sandbag

2 Rounds:
10 Unbroken Kettlebell Swings (44#)
5 Pull-ups (C2B if possible)
10 Unbroken Burpees
5 Unbroken Box Jumps (20")

Run 1 lap w/ sandbag

Nick & ODB:
[8 Minute Time Limit]
2 Rounds:
20 Kettlebell Swings (70#)
10 Chest-to-Bar Pull-ups
20 Unbroken Burpees
10 Unbroken Box Jumps (24")

**With remaining time, perform as many HSPU as possible.**

Ryan & Greg:
Run 1 lap w/ sandbag

2 Rounds:
10 Kettlebell Swings (70#)
5 HSPU
10 Unbroken Burpees
5 Unbroken Box Jumps (24")

Run 1 lap w/ sandbag

Finisher:
Stretch / Foam Roll / Lacrosse Ball / Ice Bath / Massage / PNF

Tomorrow will focus on recovery and skill work...

WOD - 05/03/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 8 Minutes
Sarah: dips
Katie: dips
ODB: double-unders
Greg: HSPU
Ryan: HSPU
Nick: hamstring mobility/stretching/rolling

Work:
A. Power Clean + Front Squat + Push Press; medium-heavy single in 10 minutes
B1. Kettlebell Swing (70/53) - 25 unbroken; 3 sets; rest 30 sec
B2. Ring Push-ups - amrap(-1); 3 sets; rest 90 sec
C. SLER @ 3030; 12 reps; 3 sets; rest 60 sec
D. KB/DB Sidebends - 20 reps; 2 sets; rest 60 sec

Tomorrow will be our last moderately difficult workout, the remainder of the week will be tapering with soft tissue work, mobility, stretching, etc...

WOD - 04/30/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 10 Minutes
Sarah: dips
Katie: dips
ODB: muscle-ups
Greg: muscle-ups from full lockout
Ryan: muscle-ups from full lockout
Nick: muscle-ups from full lockout

Work:
A. Power Snatch + OHS + Snatch Balance; heavy single in 10 minutes
B. Row - max calories in 1 minute; 4 sets; rest 60 sec
C. AMRAP in 3 Minutes: 3 C2B Pull-ups / 3 Burpees; rest 180 sec
D. DB External Rotation @ 4141; 3 sets; 10 reps; rest 90 sec

Finisher:
Ab Wheel Rollout Holds: 4 x 20/sec each

WOD - 04/29/10

**We will meet at Primal at 10:45AM Sunday morning to travel as a group to Balance for our team workout. That's 10:45AM, Sunday morning. Danielle and I are in the process of creating the workouts.**

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 5-7 Minutes

Metcon:
Run 1 short lap
50 Double Unders
25 DB Thrusters (35/20)
Run 1 long lap
30 Double Unders
15 DB Thrusters
Run 1 short lap
50 Double Unders
25 DB Thrusters



Compare to 05/13/09

Randi: 13:25 Rx'd
Greg: 17:09 Rx'd
Peter PC: 26:25 Rx'd
Nils: 21:39 (scaled)
ODB: 16:14 (scaled)

Finisher:
3x15 GHD Sit-ups / Back Extensions

WOD - 04/28/10

REST DAY

As some of you may have seen on CrossFit.com or Primal's website, Amanda Miller passed away last Friday at the tender age of 24. For those of you who don't remember, Amanda came to Primal a few times to train with Christy. She was strong, decked with tattoos, outspoken, and a fierce competitor. She served her country in the U.S. Navy and placed 55th overall in the CrossFit Games last year. Unfortunately, she lost a long, hard-fought battle with melanoma and is no longer with us.

Most times, especially here, I try not to get all sappy and emotional, but this obviously warrants it. As hard as we work day in and day out at the gym, constantly stretching out towards our goals, please never forget what's truly important in life. Be it your friends, your family, your spouse, your pets - cherish what's really valuable in your life. In the end, it won't matter how big your house is, how nice your car is, or how much money you make. It's the people in your life that matter. Never lose site of that.

WOD - 04/27/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 10-15 Minutes
Warm-up the movements or skills you'll be doing in your workout...

Weakness Workouts:
Sarah:
5 Rounds:
Farmer's Walk up & back (50lbs)
20 Double-unders

Katie:
"Annie"
50-40-30-20-10
Double-unders
Sit-ups

ODB:
"Rhiannon"
AMRAP Double-unders in 10 Minutes

Greg:
12-9-6
Deadlifts (225lbs)
HSPU

Ryan:
12-9-6
Deadlifts (225lbs)
HSPU

Nick:
3 Rounds:
Row 500m
3 Squat Clean & Jerk (155lbs)
5 Muscle-ups

Finisher:
1:30 Plank Holds - front/side/side

WOD - 04/26/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 15 Minutes
Sarah: grip / double-unders
Katie: mobility - hips and ankles
ODB: muscle-ups / double-unders
Greg: mobility / HSPU
Ryan: HSPU
Nick: snatch technique

Work:
A. Power Snatch + 2 OHS; work up to heavy double in 12 minutes
B. Ring Push-ups - max reps; 3 sets; rest 90 sec
C. Side-Lying External Rotation @ 4040; 3 sets; 8 reps; rest 90 sec
D. Row 500m for time

Finisher: MANDATORY
Stretch / Foam Roll / Lacrosse Ball

WOD - 04/23/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 10 Minutes
Sarah: Double-unders
Katie: Hip Mobility
ODB: Muscle-ups
Greg: HSPU
Ryan: HSPU
Nick: Muscle-ups

Work:
A. Side-lying External Rotation @ 4141; 8 reps; 4 sets; rest 120 sec
B1. DB Reverse Lunges from deficit; 8 reps/leg; 3 sets; rest 60 sec
B2. GHD Sit-ups - 20 unbroken; 3 sets; rest 90 sec

Rest 3 Minutes, then:

Three Rounds:
Run 1 Long Lap @ 80%
Rest 3 Minutes

Goal is same time for each set of runs

Finisher:
Long Stretch / Foam Roll / Lacrosse Ball

Attack your weaknesses - you're only as good as your greatest deficiency...

WOD - 04/22/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill:
Clean & Jerk: optimal technique with solid transition and speed (I will explain/demo this)

Push-up Standards Review

Metcon:
1 Clean & jerk
1 Round of "Cindy"
2 Clean & jerk
1 Round of "Cindy"
3 Clean & jerk
1 Round of "Cindy"
...continue until...
10 Clean & jerk
1 Round of "Cindy"

"Speal vs. Khalipa"

Loading Parameters:
Sarah - 65
Katie - 70
Greg - 105
Ryan - 115
Nick - 135
ODB - 135

Finisher:
Ab Wheel Rollout holds: 4 x 15 sec/each

As you can tell, this workout is no joke (and likely a wet dream for Ryan), 55 clean & jerks and 10 rounds of "Cindy" ...with any luck, this should test you mentally as much as physically

WOD - 04/21/10

REST DAY

It seems to have been decided that Wednesday will be a rest day for everyone. I think this will be optimal. If you missed Monday or Tuesday, however, you're welcome to come in and make them up. If you feel like coming in for some light recovery work, mobility, stretching, that is fine as well.

So our current breakdown will look like this:

Monday: Workout
Tuesday: Workout
Wednesday: REST
Thursday: Workout
Friday: Workout
Saturday: REST
Sunday: Team Workout

If you feel like an additional rest day would be to your benefit, feel free to take it as needed. Please just let me know ahead of time, if possible.



Food For Thought:

John Frieh, one of Anna's ex-boyfriends, makes a good point. I've obviously expressed some personal issues with CrossFit, but one thing I cannot deny: it pushes you mentally.

WOD - 04/20/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 15 Minutes

Strength:
A. 1 1/4 Squat @ 40% of 1RM back squat; 5 reps; 4 sets; rest 90 sec
B. Power Snatch, work up to heavy single in 15 minutes

Metcon:
30/30 DB Push Press

2 Rounds:
Max push presses in 30 seconds.
Rest 30 seconds.
Rest is in the overhead position.

Men use 20lbs dumbbells. Women use 10lbs dumbbells.

Finisher:
Stretch / Foam Roll / Lacrosse Ball / Mobility

WOD - 04/19/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 15 Minutes
Nick: rowing / wall balls
Greg: read this
Katie: mobility
Sarah: grip w/ Rolling Thunder
ODB: double-unders and being on time
Ryan: double-unders

Work:
A1. OHS @ 3021; 4-6 reps; 4 sets; rest 45 sec
A2. Pull-up @ 30X1; 6-8 reps; 4 sets; rest 120 sec
B1. Airdyne - Max Effort for 30 sec; 4 sets; rest 30 sec
B2. Ring Push-ups - max reps; 4 sets; rest 180 sec
C. DB External Rotation @ 3031; 3 sets; 10 reps; rest 90 sec

Tempo and reps should dictate weight for OHS; strict pull-ups with strict tempo; do not under-estimate the Airdyne... ask Nick about it

WOD - 04/16/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Weakness: 15 Minutes
Nick/Greg: Jerk technique
Katie: Mobility work
Sarah/ODB/Ryan: Double-unders

Work:
A. Side-lying External Rotation @ 4140; 8 reps; 3 sets; rest 120 sec
B1. DB Bench Press (45/25): amrap (-1); 4 sets; rest 45 sec
B2. Knees To Elbows - 10 unbroken; 4 sets; rest 120 sec
C. Long Lap x 2; rest as needed between efforts

Finisher:
Stretch / Foam Roll / Ice Bath / Larosse Ball / Massage

For side-lying External Rotation:
1) Stretch lats and pecs during 120 sec rest period
2) Start with your WEAKER arm
3) Stay strict with the tempo
4) No more than a 5lbs dumbbell

WOD - 04/15/10

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill:
Pistols: 10 x 2/leg
Training The Pistol w/ Boz: Part 1, Part 2, & Part 3.

Work:
A1. HSPU - Men: 5 / Women: 3 negatives; 4 sets; rest 30 sec
A2. Kipping Pull-ups: amrap (-1); 4 sets; rest 90 sec
B1. Bodyweight Deadlift - 10 unbroken reps; 3 sets; rest 60 sec
B2. Max Effort Row for 1 minute; 3 sets; rest 180 sec

Finisher:
Stretch / Foam Roll / Lacrosse Ball

Single leg work is important - I will demonstrate variations and scaling; lot of pulling today...

WOD - 04/14/10

**Intensity will gradually ramp up in the coming days. For now, you should all still be recovering from Sunday.**

Mobility: DeFranco's Agile 8 & Shoulder Prep.

Skill:
Double-unders: 10 Minutes

Strength:
Men: Ring Dips: 5x3, working up to heavy 3
Women: Bar Dips: 5x3, negatives if necessary

Metcon:
AMRAP in 8 Minutes:
15 Double-unders
15 Push-ups

Finisher:
Ab Wheel Rollout Holds: 4 x 15 seconds each

Lot of pushing today, be sure to appropriately warm up your shoulders and chest. Stretch after the workout - YOGA WITH ALY @ 8PM (there ya go, Jess)

WOD - 04/09/10

Mobility: DeFranco's Agile 8.

Skill:
Weakness: as much time as you like

Finisher 1:
4 Rounds, rest as needed between each
Jog 1 lap
7 Push-ups
10 Squats

Finisher 2:
Long stretch / Foam Roll / Lacrosse Ball

No time to get strong before Sunday - just work on technique and skills that need to be developed; feel free to adjust Finisher 1 as you please i.e. if you feel like throwing some light snatches into it or box jumps or any movement you want to practice, that's fine; stay loose on Saturday, get plenty of sleep, see you all Sunday morning...

WOD - 04/08/10

Mobility: DeFranco's Agile 8.

Skill:
Weakness: 30 Minutes

Metcon:
2 Rounds:
Row 200m
5 Burpee Broad Jumps
10 Wall Balls

Finisher:
Stretch / Foam Roll / Lacrosse Ball

Tapering officially begins; spend a solid half hour working on movements you need to improve on for Sunday; approach the metcon with moderate intensity, like ODB said earlier tonight, "You got nothing to prove tonight - Sunday is what matters now..."

WOD - 04/07/10

Mobility: DeFranco's Agile 8.

Skill:
Weakness: 15 minutes

Metcon:
From the San Diego/Arizona Sectional:
3 Rounds for time of (25 min cap):
15 Deadlifts (225/155lbs)
21 Kettlebell Swings (32/24kg)
Run 1 lap

Finisher:
Stretch / Foam Roll / Lacrosse Ball

This will be our last difficult workout before tapering for Sunday. Scale deadlifts if necessary. You will likely be pretty sore from this one if you approach it stupidly...

WOD - 04/06/10

Mobility: DeFranco's Agile 8.

Skill:
Ring work: 10-15 minutes
Men: Muscle-ups
Women: Ring Dips

Work:
A1. Front Squat @ 50X1; 8-10 reps; 3 sets; rest 30 sec
A2. Ring Push-ups - amrap(-1); 3 sets; rest 180 sec
B1. Row - max effort for 30 seconds; 4 sets; rest 15 sec
B2. Kettlebell Swings - 20 unbroken; 4 sets; rest 120 sec
C. Toes-To-Bar - 12 reps; 3 sets; rest 90 sec

Finisher:
Mandatory Stretch!

We will begin tapering this week in preparation for Sunday's tryout - Wednesday will be our last rough/hard workout; someone make sure ODB gets a muscle-up today; any guesses on which movements will be involved on Sunday???