WOD 11/30/2013

Smolov's Squat Routine:
10 sets of 3 at 85% plus 5-10lbs

WOD 11/29/2013

Smolov's Squat routine: 7 sets of 5 at 80% of max plus 5-10 lbs.

Then:

5 rounds for time of:
Run 400 M
185# dead lift, 21 reps

WOD 11/28/2013

5 Rounds for time of:

50 wall ball shots
Run 400 meters (or substitute runs with 500 meter rows)

WOD 11/27/2013

Smolov's Squats
5 sets of 7 at 75% plus 5 to 10 lbs.

Then:

"Willy"

Three Rounds for time:
Run 800 meters
225# Front Squat, 5 reps
Run 200 meters
11 Chest to bar pull ups
Run 400 meters
12 Kettlebell swings, 2 pood

Substitute runs with 1000M, 250M, and 500M rows.

Homework: For those not able to make it to the gym today:
Do each for time: 100 push-up, 100 sit-ups, 100 squats

WOD 11/26/2013

Weighted pull-up 1-1-1-1-1-1-1 (or work on pull-ups (Kip or strict) for 10 minutes)

Then:

Bench press 2-2-2-2-2-2-2-2-2-2, resting 60 seconds between sets.

WOD 11/25/2013

Smolov's Routine: 4 seats of 9 @70% plus add 5- 10 lbs.

Then:  Complete 7 rounds for time: 8 Handstand push-ups, 10 toes-to-bar, 15 wall ball shots

WOD 11/23/2013

Smolov's Routine:
10 sets of 3 at 85%

11/22/2013

Smolov's Squats- 7 sets of 5 at 80% of 1 rep max

Hang Power Snatch 3-3-3-3-3

WOD 11/21/2013

Filthy 50's

For time:
50 Box Jumps
50 Jumping pull-ups
50 Kettlebell Swings, 1 pood
Walking lunges, 50 steps
50 Knees to elbows
50 Push press, 45 lbs
50 Back extensions
50 wall ball shots, 20 lb ball
50 Burpees
50 Double unders

WOD 11/20/2013

Squats: 5 sets of 7 at 75%

WOD
"Presses of Death"
5 Rounds, each for max # of reps:

95# shoulder to overhead.  Beginning with shoulder press to failure, then push press, push jerk, and split jerks.  Note the total number of reps per round as well as the number of reps per exercise with in each round.

WOD 11/19/2013

"Helen"

3 rds for time of:

Run 400 Meters
1.5 pood (55#) kettle bell swing x 21
12 pull-ups

WOD 11/18/2013

Strength: Squat routine

then:

"Fran"

21-15-9 reps of:
95# Thruster
Pull-ups

The last time I did this workout was back in January.  Took me 6:10.  I had folks do Fran a couple weeks ago and it came up again today.  It was interesting to see how they responded.  Everyone improved their times.  Many improved by over minutes.  What changed in the last three weeks.  One member said I used my squat (hip power) to push the bar up on the thrusters.  He also mentioned having a better kip (improved skill/gymnastics domain of CrossFit).  For me my improvements seem to come harder, or I have to accept smaller gains.  With Fran what kills you is breaking up any set of reps and resting between exercises.

Today I finished at 5:51.  Better than last time, but not a PR. I had to break up my 21 and 15's for thrusters.  Mostly mental, oh and it probably doesn't help to have stayed up until 11:30 watching the Broncos.  It was worth it, and good to sometimes get your workouts in when you are fatigued/sleep deprived, pushing real life situations.  That's how I add this part of constant variation, and how I prepare for my main profession of wildland fire fighting.

Good job everyone for such improvement.

WOD 11/15/2013

21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

WOD 11/14/2013

"Death by muscle ups"

With a continuous running clock do one muscle up the first minute, two muscle ups the second minute, and so on... Continue until you can not complete the number for whatever round you are on.  Note the number of rounds completed.

If you don't have muscle ups do "death by pull-ups" or scale muscle ups.

WOD 11/13/2013

Three rounds for time of:

135# Overhead squat, 10 reps
50 Double unders

WOD 11/12/2013

Muscle Snatch 1-1-1-1-1 reps
Power Snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

WOD 11/11/2013

For time:

Row 20 calories
30 Burpees
45 pound two-handed dumbbell ground to overhead- 40 reps
50 toes to bar
100 foot walking lunge with 45 pound plate held overhead
150 foot sprint

11/8/2013

Warm-up

Smolov Squat routine

Then:

"Lynne"

5 rounds for max reps of:

Body weight bench press
pull-ups

WOD 11/7/2013

Five Rounds for time of:

10 wall climbs
10 toes to bar
20 Box jumps (24" box)

WOD 11/6/2013

Warm-up

Smolov Squat Routine

Then:

5 Rounds for time of:

15 Kettle bell burpees
2 Thrusters
1 Snatch

WOD 11/5/2013

Three Rounds for time:

95# Overhead squat- 15 reps
15 L Pull-ups
95# Split jerk- 15 reps
15 Knee to elbows
95# Hang clean- 15 reps
15 Back extensions- with 25 pound weight

WOD 11/4/2013

Bent over barbell Rows 5-5-5-5-5

Then:

Back Squat 5-5-5-5-5

WOD 11/1/2013

"Morrison"

50-40-30-20-10 of:
Wallball shots- 20# to 10 foot target
Box Jumps- 24 in
Kettle bell swings- 1.5 pood (50lbs)

Breaking in the new Box.  The evening group doing a workout out.