thursday 7.26.2012

saiyantraining.wordpress.com

Wednesday 7.25.2012

1. 2 position clean (floor, just above knee):
5x1@70%

2. Snatch deadlift:
4x3@95%

3. Front squat:
5@70%
4@80%
3@85%
3@90%

4. 6 rounds, every 2:00:
6 db thruster R, 50/35
6 db thruster L
5 axle hang power clean, 135/95

Bonus round
5. 5 rounds:
15 KBS, 53/35
30m sled backpedal, 90/45
30m sled sprint, 90/45
Rest 3:00 between rounds

Tuesday 7.24.2012

Enjoy your light weight week. Be nimble and fast.


1. Power clean:
5x3@70%

2. Snatch balance:
5x3@65%

3. Push press:
5x3@72%

4. 3RFT:
200m shuttle
30 ball slams

monday 7.22.2012

*One of the most erotic photos I've ever seen. So proud of you girls! This thing needs to go viral. Just let me recap the awesomeness in contained to the right...

1. Two (not unattractive) fit girls arm wrestling.

2. Chris Lee looking really excited.

3. "Stag" neon sign.

4. Andrew looking...surprised?

5. Kelley initiating the countdown.

6. Money being thrown down on the table!

I just can't express how much I love it.


Yeah, I'm too lazy to post an actual photo or change the name of this link. But, CLICK BELOW TO SEE HOW YOU CAN IMPROVE YOUR JERK IN 30 MINUTES! The folks at LBEB spat out another sweet article.
http://www.liftbigeatbig.com/2012/07/improving-your-jerk-in-30-minutes-or.html?spref=fb&m=1

1. power snatch: 5x3@70%
   *:60 rests
2. a) jerk: 4x3@73%
   b) clean pull: 3x3@88%
   *:90 rests
3. back squat:
   8@65%
   6@75%
   4@85%
   4@90%
4. 3RFT:
   8 alternating split snatches, 115/85lbs
   7/5 bar muscle ups
   400m run

friday 7.20.2012

1. 2 position snatch (floor, thigh):
   2x1@77%
   2x1@81%
   
2. snatch pull:
   5x5@96%
   
3. snatch push press:
   5x5@81%
   
4. back squat:
   4x8@65-70-75-80%
   
5. 500m row
   20 GHD sit-ups
   400m row
   15 GHD sit-ups
   300m row
   10 GHD sit-ups

Thursday 7.19.2012

Rest day! Don't be afraid to get out and do something active...just don't lift any barbells.

On another note, if anyone is interested in doing "Amanda" with us this Saturday there is a fundraiser to go along with it. Go to www.amandawod.com to sign up. It's $20, it goes to a good cause and there will be prizes given for the top times.

You don't have to sign up online to do the WOD, just wanted to throw it out there.

Amanda Miller was a CrossFit games athlete in 2009 who later lost her battle with cancer. She was young and has inspired tons of people in CrossFit to work harder.

wednesday 7.18.2012

1. muscle snatch:
   5@65%
   2x4@70%
   3@75%
   
2. 2 position clean (floor, mid thigh):
   2x2@77%
   2x2@81%
   
3. snatch deadlift:
   5x5@105%
   
4. front squat:
   5x5@70-75-80-85%
   
5. 10 RFT:
   5 deads, 255/170
   5 HSPU

tuesday 7.17.2012

This week is another week of rest as needed between lifts. Its still going to be a busy hour, but make the reps count and get recovered.

1. power clean + clean:
   4x1@75% 1RM clean
   
2. snatch balance:
   3@70%
   2x3@75%
   2x3@80%
   
3. push press:
   4x5@85%
   
4. a) reverse hyper: 3x12, heavy
   b) 3x :30 L-sit
   
5. 3RFT:
   8 turkish get-ups, 70/53lbs
   5 muscle ups
   
   *sub: MU = 12 c2b pull-ups, 12 ring dips

monday 7.16.2012

*In case you forgot...
Tell your friends.


On another note. The CrossFit Games was pretty awesome. Some people really disappointed us, but others surprised and shined.

I guess it goes to show you...shrug off longer WODs and focus too much on lifting and explosiveness, and you'll end up with a sprint triathlon that kicks the shit out of you for the next four days.

1. power snatch+snatch:
   4x2@77%
2. jerk:
   5x2@80%
3. clean pull:
   5x4@98% (of clean)
   *explosive hips, relax elbows but don't pull with them. use aggressive shrug.
4. a) back squat:
   8@65%
   8@70%
   6@80%
   6@85%
   b)weighted GHD sit-up:
   4x10
   *use med ball or dumbell held at chest, NOT stomach.
5. AMRAP 15:00
   50 DU
   25 SDHP, 70/53
   10/7 diamond grip push-ups

7.14.2012

1. snatch:
   2@75%
   1@80%
   1@83%
   1@85%
   1@83%
   1@80%
   
2. clean & jerk:
   same scheme as above.
   
3. RDL:
   4x8@58% of 1RM back squat
   
4. couplet for time:
   wall ball: 50-40-30-20-10
   t2b: 25-20-15-10-5
   

friday 7.13.2012

Who's in for a Sunday session this week? I'll plan on being there at 10-10:30 depending on the response I get. We'll blast out a quick 1-2 hour session and call it a day.

1. 2 position snatch (floor, thigh):
   2x1@75%
   2x1@80%
2. snatch pull:
   5x5@96%
3. snatch push press:
   5x578%
4. back squat:
   10@60%
   10@65%
   8@70%
   8@75%
5. 10-9-8-7-6-5-4-3-2-1 reps for time:
   power clean, ~65% 1RM pwr cln. If that equals less than 135/95, do 135/95.
   burpees

thursday 7.12.2012

REST YO'SELF!

Mobilize. Stretch. Ice. Do it up.

wednesday 7.11.2012

Remember guys, this week and next are "rest as needed" between sets. That said, don't waste too much time between lifts. We're still covering a lot of stuff here.

1. 2 position clean (floor, thigh):
   2x1@75%
   2x1@80%
2. clean deadlift:
   5x5@105%
3. front squat:
   5@70%
   5@75%
   5@80%
   5@85%
   *Get in the bucket on these. Think LOW squat clean catching.
4. 5 rounds for time:
   10 overhead lunges, 135/95
   10 GHD sit-ups
   10 hip extensions

tuesday 7.10.2012

For those of you who even attempted "King Kong" at ANY weight....bad ass. Feeling that STREMPH yet?? Stick to the plan man!

On another note, I was driving my Triumph (calling it by name because its the baddest machine I've ever owned) to Trader Joe's to pick up a few snacks. I passed Club Fitness. God, I love that place. The shit I see when I drive by there. Its like a hamster cage full of treadmills and elliptical machines. Hilarious!

So what did I see tonight? A guy...on an elliptical machine...WEARING A WEIGHT VEST. Holy shit. That is all.

1. power clean + clean:
   4x1@75%
   
2. snatch balance:
   2x3@70%
   2x3@75%
   3@80%
   
3. push press:
   5x5@80%
   
4. 3 rounds for time:
   15 unbroken pull-ups
   10 unbroken box jumps, 30/24"
   3 wall climbs
   
   *unbroken box jumps you say?? that's right. I went there. 

monday 7.9.2012

1. power snatch + snatch:
   4x1@75%
   
2. jerk:
   5x3@78%
   
3. clean pull:
   5x8@96%
   
4. back squat:
   8@65%
   8@70%
   6@80%
   6@85%
   
5. a) 3x front lever
   b) :30 superman hold
   
6. "king kong"
   3RFT:
   1 deadlift, 455/300
   2 muscle ups
   3 cleans, 250/165
   4 HSPU
   
   *Scale weights as needed, but be aggressive. According to Rudy (of Outlaw fame), the deadlift is designed to be 90% of a 500lb 1RM, and the clean is 80% of a 315lb 1RM clean. If you can lift the prescribed weight, go for it. If you can't then scale roughly to those percentages. 

saturday 7.7.2012

1. snatch:
   3@70%
   2@75%
   1@80%
   1@85%
   1@80%
   1@75%
   
2. clean & jerk:
   same rep scheme as above.
   
3. romanian deadlift:
   4x8@55% of 1RM BS
   
4. run 800m
   30 squat cleans, 155/105
   run 800m 

friday 7.6.2012

1. 3 position snatch:
   2x1@70%
   3x1@75%
   
2. snatch pull:
   5x5@93% (of snatch)
   
3. snatch push press:
   5x5@75%
   
4. back squat:
   10@60%
   8@65%
   6@70%
   6@75%
   6@80%
   
5. class WOD

wednesday 7.4.2012

Sorry this post is late. Thought I had this set to auto-update. Apparently I was mistaken.

1. 3 position clean:
   2x1@70%
   2x1@75%
   
2. snatch deadlift:
   2x7@95%
   3x5@100%
   
3. front squat:
   5@60%
   3x5@70%
   
4. "Tyler"
   5 rounds for time:
   7 muscle ups (or 14 pull-ups and 14 dips)
   21 SDHP, 95/65

tuesday 7.3.2012

Happy Birthday to Nick Pavlenko. A great athlete and coach (regardless of all the shit we give him constantly). Make sure to find some way to embarrass him when you see him around!

1. Power snatch+2 Snatch:
   2x1@70%
   3x1@75%
2. a) Jerk:
   5x3@75%
   
   b) Clean pull:
   5x5@93%
3. Back Squat:
   10@60%
   8@65%
   6@70%
   6@75%
   6@80%
4. AMRAP 15:00
   12' handstand walk
   15 C2B pull-ups
   12' handstand walk
   axle deadlift, 250/165
   *axle bars weigh 20lbs
5. Death by KBS, 70/53
   *bump it up to 90/70 if you can do more than 8 unbroken swings at that weight. 

monday 7.2.2012

*If you've never taped your hands up this much, you've never TRULY been serious about CrossFit. Just sayin'. 

ATTN: I'm programming in some rest variations for this cycle. Basically, we're doing short rest between sets for 2 weeks, then longer rest for 2 weeks. This will mark week 2 of short rests. I'll do my best to notate this where applicable, but I wanted to give you a heads up anyway. 

Week 2. 

1. Power Clean+2 Cleans:
   2x1@70%
   2x1@75%
   *:90 rests
   
2. a) Snatch Balance:
   2x3@65%
   3@70%
   2x3@75%
   
   b) Grip board pull-up:
   5x6 (challenge yourself)
   
3. Push press:
   5x5@78%
   *2:00 rests
   
4. 3 RFT:
   500m row
   3 rope climbs
   
   *wear weight vest @~22/12lbs. If you can't do the rope climbs (or aren't brave enough) with a vest, then do them touch-and-go. In other words descend, touch the floor and jump right back onto the rope. 

saturday 6.30.2012

1. snatch:
   3@70%
   2@75%
   2x1@80%
   1@75%
   1@80%
2. clean & jerk:
   same scheme as above
3. snatch shrug:
   5x8@105% (of 1RM snatch)
4. a) reverse hyper:
   3x15@ ~50% 1RM BS
   
   b) weighted GHD:
   3x15, use med ball or dumbbell held at chest
   
5. "300"
   for time:
   25 pull-ups
   50 deadlifts, 135/95
   50 push-ups
   50 box jumps, 24/20"
   50 floor wipers, 135/95
   50 clean & press, 35/25
   25 pull-ups

friday 6.29.2012

Any takers for a SaiyanTrainer Sunday meeting this weekend? I'd like to just cover a few basic movements and establish an official SaiyanTrainer warm-up progression. Let me know in the comments below!

1. BS:
   10@60%
   8@65%
   6@70%
   4@75%
   
   *I don't think I've mentioned this, but these should be high-bar back squats, not low-bar. We're focusing on Oly lifts this cycle, so every squat you do should be as upright as possible. Lube up those hips and punish yourself with perfect form and a narrow (ish) stance!
2. 3 position snatch (floor, knee, thigh):
   2x1@65%
   3x1@70%
3. a) Snatch pull:
   4x7@90%(1RM snatch)
   
   b) Snatch push press:
   3x5@70%
   2x5@75%
4. 3RFT:
   15 burpees
   20 KBS, 70/53
5. Class WOD:
   800m run
   30 power snatch, 115/85
   800m run

Thursday 6.28.2012

Someone I know posts on facebook excessively about how much they run. They did CrossFit for a while then quit. This person recently posted that they had completed a 20 mi bike ride. This person labeled it "crosstraining".

What the fuck is wrong with people?

wednesday 6.27.2012

DUDES AND CHICKS: 

Just ANOTHER friendly reminder. I know its sooooo tempting to continue your lifting well into the 5:30pm class because you didn't show up early enough to get it all done, or you stood around talking too long....

...however, please don't. In an effort to avoid being a dick in person, I'll give you some justification. Shit gets crazy at the evening classes. If you don't get your lifts done, suck it up and take part in the regular class. Even if you're doing a different WOD, just humor the coach and do the warm-up with the class. You might even learn something! 

I know its a pain, but there's just too much going on, and some of the newer members get intimidated by your awesomeness. You're all kicking serious ass at this stuff, so keep it up...between 4:30 and 5:30. 

If you have any questions AT ALL ABOUT ANYTHING, dont hesitate to comment on these posts or catch me in the gym. HINT: emailing me or commenting will probably get you a more well-thought out response.


On a positive note: We're going to start meeting on Sundays for a special SaiyanTrainer ONLY session. This will be a great chance for you guys to actually get coached on all the lifts and skills you've been doing. This means you'll be awarded the option of an extra rest day during the week! Any thoughts on times? I was thinking 10 or 11am. 

1. muscle snatch:
   5@60% (of your 1RM muscle snatch)
   4@65%
   2x3@70%
2. 3 position clean (floor, bottom of knee, mid-thigh):
   2x1@65%
   3x1@70%
3. clean deadlift:
   4x7@100%
   
   clean deads consist of the exact pull-sequence and position used in a clean. hips and bar rise together. no shrug or excessive hip-drive needed.
4. 10 EMOM:
   5 DB/KB squat clean, 50/30
   3/2 deficit HSPU
   
   *choose a deficit that makes the reps challenging. complete :10 HS hold for any reps not completed. 

tuesday 6.26.2012

OK. Some/most of you hopefully PR'd your squats over the last few weeks. If you don't already have it, go grab the Hatch Cycle spreadsheet and use 95% of your back and front squats to find your numbers. This might feel a bit light to start with, but it'll get heavier as we go along, and since we've set a new bar we don't need to push it as hard. If it gets too heavy, recalculate with 90% of your 1RM.

1. 10@60%
   8@70%
   6@75%
   4@80%
   *:90 rests
2. power snatch + 2 squat snatch:
   2x1@65%
   3x1@70%
3. rack jerk:
   2x3@70%
   3x3@75%
4. clean pull:
   4x7@90% (of your clean)
   *use straps as needed
   **2:00 rests
   3RFT:
5. 50 back extensions
   30 wall ball shots
   8/6 muscle ups
   *If you can't do 8 (or 6) muscle-ups, pick an aggressive but realistic number. If you can do less than 3, sub in 16 C2B pull-ups and 16 dips. 

monday 6.25.2012

Here we go. The next cycle begins. This shit is going to get heavy. Yes, there are a lot of Olympic lifts. Yes that is on purpose. We will focus on more power lifts in the next cycle. For now, have some confidence in the programming and don't worry about your bench press or deadlift. You should be able to maintain without hitting every lift every week. Hit these lifts with everything you've got and it will pay off. 

WEEK 1. DAY1

1. power clean + 2 squat cleans:
   2x1@65%
   3x1@70%
   *rest 2:00 between sets
   
2. snatch balance:
   2x3@60%
   3@65%
   2x3@70%
   *rest 2:00 between sets
   
3. push press:
   5x5@75%
   *:90 second rests
   
4. for time:
   DU: 100-80-60-40-20
   push ups: 50-40-30-20-10
   OHS, 135/95: 10-8-6-4-2
   

wednesday 6.20.2012

Hey...enjoy your days of low-ish volume while you can. We're continuing to establish some 1RMs this week and hit some much-needed accessory work. Next week will mark the beginning of a new 12 week cycle. And its going to be awesome. 

1. push press: 5-3-2-1-2-3-5
   *take up to two additional attempts at the "1" rep ONLY if you fail the first rep.
2. 10 rds EMOTM:
   50m sprint
   
   *keep your splits at or under 10 seconds.
   

tuesday 6.19.2012

1. a) 4x10 weighted hip extension (~25-45lbs+)
   b) 4x6 vertical jumps for height (use pull-up bar or wall for reference)
   
2. 5x3 power clean, AHAP
   
3. for time:
   power clean, 135/95: 1-2-3...10
   HSPU: 10-9-8...1

monday 6.18.2012

1. Muscle Snatch: 5-3-2-1-1-1
   
2. Clean Deadlift: 6x4 reps @ 100% of your clean
   *Use your hook grip and dont move your hips unless the bar come with you!
   
3. 6 Rounds:
   400m run
   12 T2B
   *You have 3 minutes to complete each round. Rest the remainder of the 3 minutes. At the end, complete 2 burpees for every rep left undone. 

saturday 6.16.2012

1. Snatch warm-up
   -shins to shrug
   -thighs to high-pull
   -muscle snatch
   -snatch balance
   -hang squat snatch
   
2. 5k row

1. buy in: 20 box jumps, 30/24"
   then...
   10-8-6-4-2 thruster, 115/85
   50-40-30-20-10 double under
   
   20 box jump cash out, 30/24
   
2. Total 2
   1-1-1:
   clean
   bench press
   overhead squat

wednesday 6.13.2012

Warm-up is key today. Noticing a theme this week? When you're maxing your shit out, take your time and warm-up. Get a good sweat going before you attempt Total. You only get 3 shots!

1. 3 rounds of "cindy"
   5 pullups
   10 push ups
   15 squats
   
   *sloooooow reps. full range of motion. punish yourself a little.
   
2. "Total"
   3 attempts each at a 1RM of:
   back squat
   shoulder press
   deadlift
   
   *No cheats/extra reps. Try a rep scheme like 5-4-3-2-1-1-1 to get you to your max. First single rep should be a gimme, second should be at your current max, third rep should be your new PR. 

tuesday 6.12.2012

This video kinda sucks to watch, but the information is solid. Check out this guy's position. Notice how upright he stays coming off the floor. Warm-up slow today and try to replicate this.

Widen your grip, and widen your knees. If you need to adjust your stance width to get in a better first pull, do so. Drive those hips open and get your ass under the bar. COMMIT!

1. I shouldn't have to tell you, but get those shoulders warmed up and make damn sure your squat position is good before even touching the barbell. An official SaiyanTrainer warm-up is in the works, but for now just think spider stretch, squat test, bowler, bully and burgener warm-up!
   
2. Take as long as you need to establish a 1RM snatch. Try to do 20 or fewer total reps.
   
3. 12:00 EMOTM
   8 T2B
   6 burpees
   
   *row 100m for every rep not completed (which should be ZERO). 

monday 6.11.2012

I got a sweet deal on a hotel and I'm not about to check out early. Boston is a pretty sweet city so far. 

Might try to do a drop-in at CFNE to spy on them...but I really don't care at this point. This is a MANCATION, not a WODfest. 

Besides, you guys are going to loafing around all week doing shit like "cindy" and "total". What a bunch of  lazy A-holes (I kid, I kid). 

1. 2x15 each:
   back extension, NOT HIP EXTENSION
   GHD sit-up
   slow air squat (examine/fix your position)
   
2. 3x5 each:
   strict HSPU
   strict pull-ups, use grip board or rope handle
   
3. "Cindy"
   AMRAP 20
   5 pull-ups
   10 push-ups
   15 squats

saturday 6.9.2012

1. Snatch:
   2 rounds:
   1@85%
   1@90%
   1@95%
   
2. Clean & Jerk
   Same as above
   
3. "Hope"
   3 rounds, fight gone bad style:
   burpees
   pwr snatch, 75/50
   box jump, 24/20
   thruster, 75/50
   c2b pull-up
   rest

friday 6.8.2012

1. BS:
   5@60%
   5@70%
   2x5@75%
2. FS:
   5@60%
   5@70%
   5@75%
3. for time
   2 rounds:
   500m row
   21 dips
   21 pull-ups
   
   2 rounds:
   30 squats
   15 HPC, 135/95

wednesday 6.5.2012

I have nothing to say today...

1. snatch grip deadlift: 4x6@~110% 1RM snatch
   
2. snatch:
   3@55%
   2@80%
   3x1@85%
   
3. clean&jerk:
   2x2@70%
   2x2@75%
   
4. AMRAP 10:00
   9 SDHP, 115/85
   9 OHS, 115/85
   1 rope climb

tuesday 6.5.2012

Go lift a fucking horse. 

Its week 12 kids. Don't get discouraged by some lighter-than -usual workloads. Get your reps in and rest up so you're prepared for some max effort BS next week! 

I think we'll hit football total then proceed to smash a few PRs with some other crazy stuff. 

We'll get a couple weeks to enjoy ourselves before we get back to the grind of doing ALL THE REPS. 

1. BS:
   5@60%
   5@70%
   2x5@75%
   
2. FS:
   5@65%
   5@70%
   5@75%
   
3. a) handstand walk: 5x12'
   b) 5x10 alternating grip C2B pull-ups, strict
   
4. 3RFT:
   20 push-ups (not hand release, but FULL ROM!)
   30 wall ball, 20/14
   40 walking lunges

monday 6.4.2012

1. snatch:
   2@70%
   1@80%
   2x1@85%
   
   *full squat clean and split jerk for all reps
2. Clean and Jerk: same as above
3. 10-9-8-7-6-5-4-3-2-1 reps for time:
   GHD sit-ups
   Back extensions
   40 double unders to end each round
   
   *yeah....that's 10 more DUs than the WOD class. BOOM! Scale for the DUs will be going home and sitting on your couch. Or you can opt to do 20reps per round to make it manageable. No singles or parallette hops!

saturday 6.2.2012

All the images I found for 

"gemini" are really stupid looking. 

So, we'll go with this one because its 

silver and looks expensive. 

1. snatch, 3 rounds NFT:
   1@82%
   1@87%
   1@92%
   
2. rest 10:00-15:00
   
3. clean and jerk, 3 rounds NFT:
   1@82%
   1@87%
   1@92%
   
4. 21-15-9 reps for time:
   OHS, 95/65
   burpee

friday 6.1.2012

1. Back squat:
   5@60%
   5@65%
   2x5@70%
   
2. front squat:
   5@60%
   5@70%
   5@75%
   5@80%
   
3. "fight gone bad"
   3 rounds:
   wall ball, 20/14
   SDHP, 75/50
   box jump, 20
   push press, 75/50
   row for calories
   1:00 rest
   
   *with a continuously running clock, complete max reps at each station, blah blah blah...

wednesday 5.30.2012

1. snatch pull:
   3x2@90%
   
2. power snatch:
   3@55%
   2@80%
   3x1@82%
   
3. a) 4x8 box jump-overs for height
   b) 4x12 reverse hyper
   
4. 15 deadlifts, 315/205
   50 double unders
   12 deadlifts
   100 double unders
   9 deadlifts
   150 double unders

tuesday 5.28.2012

Great job on Murph yesterday! Oh wait...none of you showed up. Nevermind.

Guess you'll all be kicking extra serious ass on today's workout then! It's a quick one, so you'll need to strategize work your ass off and keep your shit together. If you get done and say to yourself "that wasn't too bad", you did it wrong.

1. Back squat:
   5@60%
   3@70%
   2@80%
   2@90%
   1@95%
   1@100%+
   
2. Front Squat:
   5@60%
   5@70%
   2x5@75%
   
3. Power Clean + Push Jerk:
   2@55%
   1@75%
   3x1@85%
   *Base this off of your 1RM C&J, or -if you have it- 1RM push jerk.
   
4. for time:
   1k row
   50 KBS, 53/35

monday 5.28.2012

MURPH 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

1. power snatch + OHS:
   3+3
   2+2
   3x1+2
   AHAP
2. "Murph"
   for time:
   1 mile run
   100 pull-ups
   200 push-ups
   300 squats
   1 mile run

saturday 5.26.2012

1. Snatch:
   1@80%
   1@85%
   1@80%
   1@85%
   1@85%
   1@90%
   
2. Clean & Jerk:
   same scheme as snatch.
   
3. 4x10 weighted back extensions
   
4. AMRAP 15:00
   1K row "buy-in"
   then as many rounds as possible of:
   25 double unders
   15 wall ball shots, 30/20
   10 ring push-ups
   5 c2b pull-ups
   

friday 5.25.2012

*Yeah, I go for the low-hanging fruit. What of it? We only want you to be good at counting so when you start tearing up the regionals you don't get no-repped and shit...

1. BS: 4x5
   60-65-70-75%
   *Use chains or bands. Don't forget to account for the added resistance!
   
2. Front squat + Jerk:
   2+2@55%
   3+1@75%
   2x3+1@80%
   2x3+1@85%
   *take weights from % of max jerk.
   
3. 3 RFT:
   21 box jumps (games standard)
   15 SDHP, 95/65
   9 thrusters, 95/65
   cash out: 30 burpees

wednesday 5.23.2012

1. Snatch Pull:
   2@100%
   2@105%
   
2. Snatch:
   2x2@80%
   2x1@85%
   2x1@90%
   
3. Clean & Jerk:
   2 rounds:
   1@80%
   1@85%
   1@95%
   
4. AMRAP 12:00
   21 double unders
   9 ground to overhead, 40/25 DBs
   15 KTE

tuesday 5.22.2012

We learned some hard lessons at Regionals this weekend. And I think Kelley learned that a solo sport is totally different from a team sport. Some of these animals have been solo athletes for years. They have the mental attitude to cut down their opponents and rely on themselves for victory.

The good news is its a skill, and you can learn it. Take some advice from NPH over there, and when you fail, choose to be awesome instead of sad. Its not about being a pussy or not a pussy, its just about how you overcome your challenges. There are plenty of those in CrossFit.

1. BS:
   5@60%
   5@65%
   5@70%
   5@75%
   
2. a) FS:
   5@60%
   5@65%
   2x5@70%
   
   b) 4 rds: max reps HSPU, limit of 10
   
3. "jason"
   100 squats
   5 MU
   75 squats
   10 MU
   50 squats
   15 MU
   25 squats
   20 MU
   
   *If you can do muscle ups, but not a shitload like is listed, step the reps down to 2-4-6-8
   **If you can't do muscle-ups at all, you'll do double reps of C2B pull-ups and ring dips. 

Monday 5.21.2012

I can't post any photos from this fucking iPad, so I apologize. Check out the Facebook page for a photo or two if you're interested. Gambit was represented pretty well this weekend though. Kelley brought home a strong 5th place finish and Jake made 10th with a bad ass finish on the WOD 6. Nice job guys. Although keep in mind, Kelley has been doing saiyantrainer, and jake had been doing outlaw. Hmmm...

1. Power snatch+ohs:
3+3@55% (of snatch or pwr snatch, depending on your numbers)
2+2@65%
1+3@80%
3x1+2@82%

2. Clean & jerk. 2 rounds:
1@80%
1@85%
1@95%

3. Before or after class WOD:
"Adam brown"
24 deadlifts, 295/195
24 box jumps, 24/20
24 wall ball, 20/14
24 bench press, 195/125
24 box jumps, 24/20
24 wall ball, 24/20
24 cleans, 145/95

4. class WOD:
Row, 3x750m rest 3:00
*hold splits within 5-10 seconds

OR

Run, 3x800m rest 3:00
*hold splits within 5-10 seconds

Friday 5.18.2012

Make sure you guys tune in to regionals. This thing is going to be epic!

Sorry the format here will suck ass. Updating from my phone due to the lack of serviceable wifi.

1. Back squat (dynamic resistance):
5@80%
3x5@75%

2. Hang squat clean:
4x5@~65%1RM FS

3. Push press:
5-4-3-2-1 AHAP

4. "JT"
21-15-9 reps
HSPU
Dip
Push-up

wednesday 5.15.2012

Who's pumped about the regionals?? If you're not going up there, make sure to follow the action at games.crossfit.com Or you could be a total douche, and not follow it. Your choice.

1. Pick a number between 10 and 20. Perform this number of burpees EMOTM for 6 minutes. (EMOTM = every minute on the minute, dumbass). 
2. Snatch:
   20:00 to work up to a heavy single.
   *Focus on quality. Don't max out or exceed your max if it means getting sloppy. Just get some work done. 
3. 5 Rounds not for time:
   max rep deadlift, 405/255
   max rep bench press, 225/135
   *score the total reps completed each round. 

tuesday 5.15.2012

Sorry about the late update. Internet has been out at the gym and that seriously cramps my style. How am I suppose to live without the frickin' internet!? I knew storing all my programming on Google Docs was gonna come back to bite me in the ass.

Just so you guys know we only have to cancel ONE class this week in honor of Kelley's future ass kicking at the Regionals...

There will be NO NOON CLASS ON THURSDAY.

1. Back Squat:
   5@50%
   3@70%
   2@80%
   2@90%
   1@95%
2. Clean pull:
   2x2@100%
   2x2@105%
3. front squat+jerk (use % of 1RM jerk):
   2+2@50%
   3+1@70%
   2x3+1@80%
   2+1@85%
4. 10 RFT:
   10 KBS, 53/35
   10 burpees

monday 5.14.2012

That has an effect on roughly zero of you, I'm sure. Enjoy.
Here's yesterday's work, just for the record...

1. snatch pull:
   2x2@100%
   2x2@105%
   
2. power snatch + overhead squat:
   2x3+3@50%
   1+3@70%
   3x1+2@85%
   
3. 5RFT:
   5 power snatch, 135/95
   12 GHD sit-ups
   10 overhead lunges, 45/25

saturday 5.12.2012

1. Snatch Pull:
   2x5@100%
   3x4@110%
   
2. 20:00 to establish a 1RM OHS
   
3. "nate"
   AMRAP 20
   2 muscle ups
   4 hspu
   8 kbs, 70/53
   
   OR
   
   "mary"
   AMRAP 20
   5 hspu
   10 pistols
   15 pull-ups
   
   *might wanna go with nate if you were in class yesterday...
   
   

friday 5.10.2012

But you already knew that didn't you? 

You might notice the load is a bit lighter this week. Focus on getting the most out of each WOD. Pour your heart and soul into it!

1. BS:
   2x5@65%
   3x5@70%
   
2. a) FS: 4x5@60%
   b) Snatch Shrug: 4x5@125%
   
3. Snatch EMOTM:
   10x3@65%
   10x1@85%
   
4. Regionals WOD#2:
   
   2k row
   50 pistol squats
   30 hang power cleans, 225/135lbs
   

wednesday 5.9.2012

Read this and sound smarter in front of your friends! 

Lots of arguments are out there waiting to be had. Don't lose one!

ALSO: be sure and hit up the Gambit facebook page to voice your opinion about our new schedule.

1. clean shrug:
   5x5@135%
2. a) 1-arm SDHP:
   4x14 (7 ea) AHAP
   *DB, KB or BB
   b) 4x10 ball slams, 40/30lbs
3. "Diane"
   21-15-9:
   Deadlift, 225/155
   HSPU

tuesday 5.8.2012

*Learn how to squat proper and LOW. 

It might just come in handy someday. 

REST ONLY :90 SECONDS BETWEEN SQUAT SETS

1. Back Squat:
   5@65%
   5@70%
   5@75%
   5@80%
2. Front Squat:
   5@60%
   3x5@65%
3. 4 rounds max reps:
   225/135lb hang clean (power or squat)
4. For time:
   800m run
   30 muscle ups
   800m run
   
   *Sub 60 pull-ups and 60 dips for the muscle ups as needed. 

monday 5.7.2012

1. snatch push press:
   2x3@90%
   3x3@95%
   
2. 1 power snatch + 2 hang squat snatch:
   2x3@80%
   3x3@85%
   
3. AMRAP 16:
   250m row
   4 KB snatch, 70/53lbs
   2 muscle ups (or 8 C2B pull-ups)
   30 double unders

saturday 5.5.2012

Hey, I can't post a new picture every single day now can I?

1. Clean Shrug:
   4x5@130% 1RM clean
   
2. 4x10 DB or KB snatches (5 ea. arm), AHAP
   
3. 4 rounds:
   5 deadlifts, 345/245
   10 c2b pull-ups
   2 rounds:
   60' farmer walk
   5 muscle ups
   60' farmer walk
   12 burpee box jumps, 24/20"

friday 5.4.2012

1. dynamic load back squat (use bands or chains):
   4@70%
   4@75%
   4@80%
   4@85%
   
2. a) dynamic front squat:
   5@60%
   5@65%
   2x5@70%
   
   b) weighted C2B pull-up (w/kip):
   4x8 AHAP
   
3. 100 push press/jerk
   perform a 10 burpee penalty every time you put the bar down.
   
   1RM jerk = < 200/135, use 85/55lbs
   1RM = 200-250/135-165, use 105/75lbs
   1RM = 251/166+, use 115/85lbs
   
4. DO NOT do the CLASS WOD today, unless you plan to skip tomorrow's work. 

thursday 5.3.2012

Rest Day.

wednesday 5.2.2012

1. a) Deadlifts:
   4@82%
   4@85%
   3@88%
   3@90%
   
   b) weighted pistols:
   4x10 (5 ea. leg)
   
2. "Diane"
   21-15-9 reps
   Deadlift, 255/170 (axle bar)
   HSPU, defecit (use 45# plates and abmat)
   
3. 6 RFT:
   15 wall ball 20/14
   15 T2B
   

tuesday 5.1.2012

*Feel like using a keg today? Ask me how!

1. Back Squat:
   5@70%
   5@80%
   2@85%
   3@90%
   1@100%
   *rest 2:00 between sets
   
2. a) 3 position clean:
   2x1@75%
   2x1@80%
   b) push jerk + split jerk
   2x1@80%
   2x1@85%
   *Rest :90 between supersets
   
3. *If you're doing the above work during 4:30-5:30, you can do the following during 5:30's skill/strength session...
   
   4 Rounds:
   1:00 max muscle ups (or C2B pull-ups)
   1:00 rest
   (go for total reps completed)
   
4. for time:
   800m run
   30 clean & jerk, 135/95 (axle bar)
   800m run

monday 4.30.2012

Aja Barto finished the snatch ladder. FINISHED IT! What a sick SOB. All the way to 295lbs.

I mentioned this before, but this programming is getting Kelley ready for Regionals. If you need to trim one or two things out to keep up, go for it. You'll be seeing a literal ass-load of cleans, snatches, pistols and rowing. ENJOY!

1. a)Snatch Shrug:
   4x5@125% 1RM snatch
   b) 4x8 hspu, narrow, strict, elbows forward
    
2. 3 position snatch:
   2x1@75%
   3x1@80%
    
3. a) Snatch Push Press:
   2x3@90%
   2x3@95%
   b) Overhead Kneeling Jump:
   4x3 AHAP
    
4. 10-9-8-7-6-5-4-3-2-1 reps for time:
   KTE
   box jump, 34/28"
   2 KB snatch, 70/53
   
   *If you do this WOD in the 4:30-5:30 slot and run out of time, you will have to wait and do it at 6:30. Like a BOSS.
    
5. "Helen"
   3RFT:
   400m run
   21 KBS, 53/35
   12 pull-ups
   
   *wear weight vest, 22/12lbs

saturday 4.28.2012

1. Snatch Shrug:
   4x5@125%
   
2. Snatch:
   30 DU before each rep
   4x1@75%
   1@80%
   1@85%
   1@90%
   2x1@95%
   *Allow no more than :60 rest between sets
   
3. Clean & Jerk:
   2x80%
   2@85%
   1@90%
   2x1@95%
   
4. for time:
   50 back squats, 135/95
   30 shoulder to overhead, 135/95
   40 pull-ups
   
   50 front squats, 95/65
   30 s2oh, 95/65
   40 pull-ups
   
   50 OHS, 65/45
   30 s2oh, 65/45
   40 pull-ups
   
   *20:00 time cap

friday 4.26.2012

1. BS:
   4@75%
   3x4@80%
   
2. 3 position clean:
   2x1@75%
   3x1@80%
   
3. a) reverse hyper:
   4x10 ~50% 1RM BS
   b) 4x8 climb board pull-ups
   
4. AMRAP 3:00
   T2B
   AMRAP 3:00
   burpees
   *no rest between AMRAPs
   
5. 3 RFT:
   12 DB/KB thrusters, 50/35
   4 rope climbs
   24 KBS, 53/35
   24 push-ups

thursday 4.26.2012

Warm it up. Do 10 minutes of mobility. Run 1-2 miles casually. Rest your ass off.

wednesday 4.25.2012

*HARUMPH!

Dudes and Chicks:


Been getting some good feedback on the Saiyan Trainer programming. First off, thanks for the input - both good and bad. I'd like address a couple things...


I'm still getting into the groove of writing multiple levels of programming. Its been an issue for me since I openend the gym. "How can you please every single person?" I'm still convinced I can but I suppose the numbers will have to speak for themselves. We'll see how everyone's numbers are looking after this cycle. 


You guys are all killing it and sticking with the plan, so I commend you on that. If you're having trouble with the volume and getting recovered in time for the next onslaught I suggest you make some adjustments. If I program two met-cons for the day, then you might opt to lift then do only one of them (typically the 2nd met-con would be the better choice to hit). You might also consider losing the second squat day of the week. 


ONE MORE THING: 
I'm giving you guys a lot of liberties. I'm happy to do it because I want you all to be bad asses and make us all look good. I love sharing the sport of fitness. Just remember to be courteous to the "normal" members. If you don't get your shit done between 4:30 and 5:30, then finish it up at 6:30 after class. I know you've already warmed up by this time and you don't need to stretch or anything (because you're all fucking ninjas already) but do it anyway. Because your coach said so. You'll get the best experience and results if you stick with the class format. 


And don't start showing up at 5:50 and stretching in the middle of the floor or keep lifting and talking loudly half way into class. I'm just sayin'. Set an example. All this work should be doable in 1 hour.

1. Clean Pull:
   2x5@100%
   3x4@110%
2. Clean:
   2x3@85%
   3x3@90%
3. 9-6-3 reps for time:
   deadlift, 335/245
   squat clean, 185/135
   wall climb
4. 3 rounds for time:
   750m row
   20 pistol squats (10 ea)

Tuesday 4.24.2012

Well it's happened. I was asked to program WODs that fit more closely with the general class. So now the class programming is pretty much entirely a reflection of what you guys are doing. Now don't fuck it up!

1. BS:
6@70%
6@80%
3@90%
2@95%

2. FS:
5@65%
4@75%
2x4@80%

3. A) Push jerk+jerk:
2x1@80%
3x1@85%
B) banded good morning:
5x12

4. 12-9-6-3:
Ring hspu
Weighted pull-up, 35/20
SDHP, 135/95

5. 4 rounds each for time:
25 wall ball
15 burpees
2:00 rest
*wear weighted vest or use 30/20lb ball

monday 4.23.2012

1. 3 position snatch:
   2x1@70%
   3x1@75%
   
2. Snatch push press:
   2x3@90% 1RM snatch
   3x3@95%
   
3. Hang clean:
   4x5@75%+
   
4. 4x5 box jump, 85%+ 1RM
   
5. 4 rounds:
   500m row
   :90 rest
   
6. 10 RFT:
   10 push press, 95/65lbs
   10 GHD sit-ups
   21 double unders

friday 4.20.2012

Happy 420 kiddos! No time for smoking today though...you've got work to do. Spread it on!

Yes, don't worry, we'll be hitting some of the Regionals WODs soon enough, then you'll be able to see where you'd stack up. We're going to keep going strong for a few more weeks leading up to Regionals, then take a few weeks easy, then its right back on the horse. I hope you're ready.

*You guys wont be doing the chipper programmed for the class today. I've got something special for you tomorrow. Your day today is as follows:

1. Back Squat:
   6@65%
   6@75%
   2x6@80%
   
2. Front Squat:
   5@60%
   5@65%
   2x5@70%
   
3. Weighted Ring Dip:
   4x8 as heavy as possible
   
4. 10 RFT:
   1 clean, 225/155
   3 muscle ups
   5 hspu
   
5. After 20:00 rest,
   2k row
   

4.19.2012

REST DAY

1. Go for a jog, or do 50 burpees. 

wednesday 4.18.2012

1. snatch pull:
   5x5 As Heavy As Possible
   shoot for 95%+ 1RM snatch
   *Use lifting straps as needed for these. Focus on staying in your heels and getting a good drive, hip opening and a big shrug. Elbow bend is ok, but not part of the movement. 
2. snatch:
   1@75%
   1@80%
   1@85%
   1@90%
   2x1@93%
3. AMRAP 6:00
   4 defecit HSPU (plates+abmat, 45/35)
   8 ball slams, 40/30
   12 GHD sit-ups
4. 3RFT:
   10 deadlifts, 315/205
   20 HR push-ups
   30 games standard box jumps, 24/20"

tuesay 4.17.2012

Yeah...this is late. What of it?

1. BS:
   8@65%
   6@75%
   4@85%
   4@90%
   
2. 1 squat clean + 2 FS:
   2x1@80% (shoot for 80% of 1RM front squat)
   2x1@85%
   1@90%
   
3. 1 push jerk + 1 jerk:
   2x2@80%
   3x2@85%
   
4. AMRAP 10:00
   2 clean & jerk, 185/125
   2 rope climbs
   
5. 5RFT:
   5 OHS, 135/95
   10 pistols
   15 C2B pull-ups

monday 4.16.2012

Total bad asses use chains and bands to make their squats kick more ass. I've been toying around with squats for a while now, trying to make them harder in order to punish my pathetic quads into submission and force them to get stronger. This works. 

You'll likely find after a few weeks of dynamic resistance that you get out of the bucket MUCH better. 

If you think chains/bands are stupid, then you're stupid. 

Also, to answer Nick's question in a public forum...

Chains and bands work in kind of the same way. They add resistance as you rise out of a squat. I prescribe them in such a way that you'll be squatting your target load at the bottom of the squat, and have an additional 20-25lbs worth at the top. Hence all the math I've been throwing at you. Buck up champs, we have calculators in house. 

There is a lot to move through today, so keep on task. 

You're not going to want to hit a 1RM hang power clean after today's WOD, trust me. 

1. 3 position clean (high hang, mid-thigh, floor):
   2x1@70%
   3x1@75%
2. 3 position snatch:
   2x1@65%
   3x1@70%
3. a) Snatch push press (snatch grip, from rack):
   2x3@85% 1RM snatch
   3x3@90%
   
   b) Clean shrugs:
   5x5 heavy as you can handle, or about 120% of your 1RM clean.
4. 3 RFT:
   15 hang squat snatch, 95/65lbs
   50 double unders
   400m run
5. 10-15 min after WOD:
   3 rounds:
   max unbroken reps T2B
   rest 2:00

saturday 4.14.2012

Sorry I totally forgot to update this sucker this morning. My bad. Here's the work from today in case anyone needs to make it up this week. Monday's will be soon to follow...

1. Snatch High-Pull (to chest/clavicle. stay on your heels):
   4x5 @ 105% 1RM snatch
   
2. Snatch:
   2@75%
   2x1@85%
   2x1@90%
   
3. Clean & Jerk:
   2@75%
   2x1@85%
   2x1@90%
   
4. Take 10:00 to establish a 1RM hang power clean.
   
5. After 10-12 min rest...
   For time:
   750m row
   30 HSPU
   750m row

friday 4.13.2012

This is a good one for everyone, but especially those of you with a rough squat. If you're reading this, you're probably someone who wants to get stronger. You squat heavy 1-2x per week. You've put a lot of work in. K*Star will help you get the most out of your hard work.

All squats today are dynamic effort. I prefer the chains, but the 1" bands will work well too. Remember if you add the chains or 1" bands, you'll want to figure out your target weight and subtract 20-25 lbs to compensate (the chains weight 44lbs).

[:90 rest between all sets of squats]

1. front squat:
   5 @60%
   5 @65%
   2x5 @70%
2. back squat:
   8 @65%
   8 @70%
   8 @75%
   8 @80%
3. [class WOD]
   3 RFT:
   25 KBS, 70/53
   20 C2B pull-ups
   15 burpees
4. [5-10 min after WOD]
   4x10 back-hand or fingertip push ups

thursday 4.12.2012

REST DAY

If you make it into the gym, or feel like being active...

1. Warm up, then mobilize yo'self! Foam roll, lacrosse ball, whatever. Spend a solid 20 minutes loosening up.
   
2. 3k row or 2 mile run. Nice easy pace. 

wednesday 4.11.2012

Got any feedback? How is everyone doing with the programming so far? Is anyone reading this damn thing? Shoot me an email or leave a comment on this post if you have any questions on this stuff. I know I'm not real available when you guys are doing this stuff in the gym, so hit me up here so I can help.

e: Andrew@CrossFitGambit.com

1. Deadlift:
   1 @ 90%
   1 @ 92%
   1 @ 94%
   1+ @ 95%
2. Turkish Get-Up:
   4x6 as heavy as possible
3. AMRAP 5:00
   8 SDHP, 135/95lbs
   100' bear crawl
   rest 1:00
   AMRAP 4:00
   6 box jumps, 34/28"
   6 KB snatch right, 53/35lbs
   6 KB snatch left, 53/35lbs

tuesday 4.10.2012

Just watched part of the interview with Ben Bergeron on the CrossFit Journal. I like that dude's style. He attributes a large portion of the bad-assness of his gym to the fact that they "focus on the games season". A man after my own heart.

**Rest only :90 between all sets!**

1. Back Squat:
   8 @ 65%
   8 @ 70%
   6 @ 80%
   6 @ 85%
    
2. a) Rack Jerk:
   2x3 @ 80%
   3x3 @ 85%
   b) 5x8 floor press
   (take it from a low rack or have a super-friend)
   
3. rest 3:00, then take 10:00 to establish a 1RM weighted pull-up. Kips are allowed, but the chin must be clearly above the bar. Keep 'em clean folks!
    
4. after 5:00 rest,
   5 RFT:
   5 cleans, 155/105
   10 front squats, 155/105
   15 C2B pull-ups

monday 4.09.2012

Are we still feeling good after all that volume last week? If you want to get stronger, you gotta tough it out. And no, I'm not just pulling all the accessory work out of my ass. If you follow 12 weeks of this and skip half the work, don't blame me when you still suck.

That's a disclaimer. Learned that in business school, bitches!

1. a) 4x4 kneeling jump w/ barbell overhead.
   (start in kneeling position with a barbell or PVC in your OHS rack. spring to a squat position while maintaining the barbell).
   b) 4x10 super wall ball. throw a heavy-ass ball (ie, 30# slam ball) to a higher than normal target).
   
2. Power snatch + hang squat snatch + full snatch:
   2x1 @ 60% 1RM snatch
   3x1 @ 65%
   
3. Snatch balance:
   2x3 @ 80% 1RM snatch
   2x3 @ 85%
   
4. For time:
   10 muscle ups
   10 squat snatch, 95lbs
   8 muscle ups
   8 squat snatch, 105lbs
   6 muscle ups
   6 snatch, 125lbs
   4 muscle ups
   4 snatch, 145lbs
   2 muscle ups
   2 snatch, 165lbs

saturday 4.7.2012

1. Snatch Shrug:
   5x5 @ 120%
   
2. Snatch:
   2 @ 75%
   2 @ 80%
   2x1 @ 85%
   3x1 @ 90%
   
3. Clean & Jerk:
   2 @ 75%
   2 @ 80%
   2x1 @ 85%
   3x1 @ 90%
   
4. AMRAP 12:00
   2k row
   max reps deadlift, 275/185lbs

friday 4.6.2012

Oh my god! No way!
http://gizmodo.com/5898308/scientific-proof-that-junk-food-makes-you-miserable
No shit. I think we've known it long enough, but sometimes it helps to read about a real life scientist confirming your beliefs.

And just so you guys know, I've been having some pretty good luck with a more casual approach to Paleo. I'm on/off with the Greek yogurt and all my meals have been Paleo, but I drink a crap load of coffee (while making sure to also take in plenty of actual H20 as well). I find as long as I keep my protein intake up and my fat sources healthy, a simple adjustment of carbs gets me a long way. If I'm not training, I dial them back a bit. If I'm training hard, I take in more. If I have a cheat meal, I also dial my carbs back for the next 12 hours or so.

I'm not in competition mode right now, so I'm a little more free to experiment. I suggest you do the same.

1.  Dynamic Back Squat:
   10 @ 60%
   8 @ 70%
   8 @ 75%
   8 @ 80%
   
   * Rest :90 between sets. "Dynamic" means get some chains or bands on those squats. I prefer chains as they're easier to calculate. Add 44lbs of chains (cus that's what ours weigh), subtract 22lbs from your target numbers.
   
2. a) Dynamic Front Squat:
   5 @ 60%
   5 @ 65%
   5 @ 70%
   5 @ 70%
   
   b) 4x Handstand walk 16'
   *Do as many sets as needed to cover 16'. Rest :90 between after 'b)' before going back to 'a)'.
3. a) 4x6 standing vertical jump for height (use wall or pull-up bar to measure)
   b) 4x12 reverse hyper, 40% 1RM back squat.
4. Make-up "Nasty Girls"

thursday 4.5.2012

1. A lot of you guys think you have good push-up technique...you don't. Today I want you to take your time and work the movement. Try getting your chest (not your stomach, not your pelvis, not your thighs) touching the ground first. Keep a tight plank as you press up. But first...
   Watch this!
   
   
2. Run 1 mile or row 1500m
3. a) 4x10 slow push-ups
   b) 4x :30 side plank hold (each side)

*Take about 3-5 seconds to lower and 3-5 to press on the push-ups.

wednesday 4.4.2012

1. 2 clean pulls + 2 cleans:
   2x1 @ 75% 1RM squat clean
   3x1 @ 80%
   *Rest only :90 between sets. 
2. Rack Jerk:
   2x2 @ 80%
   3x2 @ 85%
   *Rest :90 between sets.
3. a) 4x2 unbroken skin the cats
   b) 4x4 defecit HSPU (use plates or parallettes)
   
4. WOD:
   Squat Isabelle
   30 squat snatch for time, 135/95lbs

tuesday 4.3.2012

check out the new page up top! let me know if you have additional questions you need me to post answers to. those are the basic guidelines for the program for now.

1. Back Squat:
   10@60%
   8@65%
   6@70%
   6@75%
   6@80%
   
   *Rest :90 between sets
2. a) Front Squat:
   5@60%
   5@70%
   5@75%
   5@80%
   
   b) Lopsided Pull-ups: 4x16 (8 each side)
   
   *Rest: 60 between sets

**Lopsided pull-ups are performed by shifting your body toward one arm while hanging from the bar. One set of 16 will consist of 8 reps while shifted to the left, then 8 reps while shifted right.

    3. 10 L-Rope climbs
 
    4. 21-15-9 reps:
        back squat, 225/155
        KBS, 70/53

monday 4.02.2012

*New set-up = fantastic. This'll be better

than training in 100x normal gravity!

I'm not going to get all mushy on this page. This set-up kicks major ass. And the people (friends/family/members) who helped us get it together kick even more ass. The end. 

ALSO: Those of you doing this programming are welcome to do it in the gym, but there are rules. First off, if you want to come to class early and get it in during the 4:30-5:30 time slot on Mon/Tues, that's cool. I'll be posting more times for you soon and an official schedule. You can also stay during the 6:30 class and lift. But here's the catch. Under no circumstances will I allow you lift, WOD or fuck off in any other fashion during the 5:30 class. Its too distracting and the class is too full for that shit.

I'm doing you guys a huge favor in giving you this programming AND giving you a time and place. Use the open gyms. Use the other time slots. That is all. 

1. a) clean shrug: 5x5 @ 125%
   b) weighted back extension: 5x12
2. 2 snatch pulls + 2 snatches:
   2x1@73%
   3x1@78%
3. snatch balance:
   2x3@80%
   3x3@85%
4. 1k row
   25 double unders
   750m row
   50 double unders
   50 sit-ups
   75 double unders
   25 toes to bar
   100 double unders

saturday 3.31.2012

*Nick does math! 

Sorry Nick, couldn't resist this one. 

1. Clean Pulls:
   2x3 @ 95%
   3x3 @ 100%
   
2. Snatch:
   2 @ 75%
   2 @ 80%
   2x1 @ 85%
   2x1 @ 87.5%
   
3. Clean & Jerk:
   2 @ 75%
   2 @ 80%
   2x1 @ 85%
   2x1 @ 87.5%
   
4. Pick a Hero WOD
   
5. *Optional. "Elizabeth"
   21-15-9 reps for time:
   135/95lb power clean
   ring dip

friday

1. Back Squat:
   10 @ 60%
   8 @ 70%
   8 @ 75%
   8 @ 80%
   
2. a) Front Squat:
   5 @ 60%
   5 @ 65%
   5 @ 70%
   5 @ 70%
   
   b) 4x10 banded push-ups
   
   c) 4x2 skin the cat (unbroken)
   
3. For time:
   25 burpees
   50 back extensions
   20 burpees
   40 KBS, 70/53lbs
   15 burpees
   30 SDHP, 70/53lbs
   10 burpees

Thursday 3.29.2012

1. 6 rounds:
200m shuttle run
Rest 2:00

*optional: wear weight vest.

This is meant to be a bit of an active rest day. Feel free to include plenty of mobility and a gymnastic skill. You can also hit Elizabeth today if you're up for it. Our next rest day will be Sunday.

wednesday 3.28.2012

* There any rope left on that rope?

1. 3 Position squat clean:
   2x1 @ 75%
   3x1 @ 80%
   
2. Deadlift:
   5 @ 70%
   5 @ 73%
   4 @ 78%
   4 @ 80%
   
3. AMRAP 10:00
   7 deadlifts, 225lbs
   10 pistol squats (5 ea. side)
   30 double unders

tuesday 3.26.2012

1. Back Squat:
   10 @ 60%
   8 @ 65%
   6 @ 70%
   6 @ 75%
   6 @ 80%
2. Front Squat:
   5 @ 60%
   5 @ 65%
   5 @ 70%
   5 @ 70%
   
3. 10:00 rack jerk. Work up to a heavy double.
   
4. 3RFT:
   6 deficit HSPU (use 45lb plates and an abmat)
   8 snatch, 135/95lbs
   12 burpees
   
5. One hour+ before or after above...
   
   "Kelly"
   5RFT:
   400m run
   30 wall ball shots
   30 box jumps

monday 3.26.2012

REST DAY

Another swell [sarcasm] article by the RFT. I love to see an olympic lifter getting some press, especially when its an expose on a good guy losing his job for the wrong reasons.

But who the F writes an article about an olympic lifter, brags about his elite level of competition and makes ZERO mention of his PRs, or how he scored at his last meet. Maybe all the hipsters who read the RFT don't lift weights and don't give a shit.

saturday 3.24.2012

1) Deficit Deadlift: 6x55%, 6x60%, 6x63%, 6x65%
*stand on 25lb bumper plates to create defecit. 


2a) Swiss ball hamstring curl, 3x20
2b) 3x6 turkish get-up

3) Open WOD 12.5

friday 3.23.2012

If you need testament to some of the programming we've been doing, here you go: I just deadlifted this. 10lb PR. Not bad for doing ZERO heavy deads as of late.

We'll be focusing more on work capacity in this current cycle, so don't expect massive gains, but I wouldn't be surprised if you see a bump or two.


** Your rest day will be either today or tomorrow. Either way, stick to the following order. Hit your strength stuff BEFORE the WOD.


1) Snatch hang shrug: 5x8 @ 115%
straight arms, bar travels from thighs to just above hips.


2a) Reverse Hyper, 3x15 @ med weight (~25% 1RM squat)
2b) :30 L-sit hold 


3) Snatch: 2@70%, 2@75%, 2x1@80%, 2x1@85%
4) Clean & Jerk: 2@70%, 2@75%, 2x1@80%, 2x1@85%


5) 12.5 
7:00 AMRAP
3 thrusters, 100/65lbs
3 c2b pullups
6 thrusters
6 pullups
9 thrusters
9 pullups
12 thrusters...


*Continue in that fashion until the 7 minutes runs out. 

thursday 03.22.2012

In case you didn't catch it on the main page. Nice cameo at :50

I wont go into great detail, or reveal his name, but one of our members emailed me this and I thought it was pretty concise. This guy ins't a hardcore CrossFitter and hasn't been doing it for 50 years or anything, but he's a smart dude and both the original article and his email made grin. There IS still hope. 

http://gawker.com/5876497/crossfit-is-over

I randomly came across this old article last night. Argues that Crossfit was only cool and seemingly effective when it was "underground" and now that it is popular it will go to shit. Really fuck wad?? If you look at the history of athletics, the more popular a sport becomes, the more people play it and the higher the competitive bar is raised. When snowboarders started to pick up big sponsorships, snowboarding became an Olympic sport and was plastered all over ESPN 2 the entire freaking winter, did the sport go to shit? Heck no. The guys and gals got better and better and then freakishly better. It has now evolved to a point that I'm sure nobody had ever imagined. The same argument could be made for every professional sport which were all at sometime just a bunch of guys using their bodies to throw, kick, jump, score, fight etc...

Crossfit isn't for everyone and will never be that way. It's not easy and it's not the magical pill that out-of-shape Americans want. The more popular it gets, the more people will take part and everyone will improve. In ten years people will look back and shake their heads in astonishment at how far the sport has come.  The guy that wrote that article should absolutely not do Crossfit-- he would never be able to squeeze into his skinny hipster jeans again and would surely perish.

Rant.

-Gambit Member

1) front squat: 5x60%, 3x5@70%  

2) back squat: 10@60%, 8@65%, 6@70%, 4@75% 

3)  a) snatch high-pulls (floor to chest height), 5x6 @ 80-90%

     b) strict & wide ring row, 5x10 (add weight if necessary)

4) AMRAP 7:00

    6 hang split snatch, 115lbs

    14 lateral jumps, 24"

    10 KTE 

wednesday 3.21.2012

Mobilize yo'self fool! 

1)  watch this video, learn its secrets and use them to help yourself become more awesome. 

2) if you're doing a rest day today, make it active rest and in the midst of your mobility do this:

4 rounds:

lactate threshold burpee box jump, 24/20"

rest 2:00

*only do as many reps as you can perform unbroken. when you break, that's the end of the round. 

tuesday 3.20.2012

"...so i put my hands on  the 

top of his head like this

and then I...oh, hey guys!"

1. Back Squat: 10@60%, 8@70%, 6@75%, 4@80%
2. Front Squat: 5@60%, 3x5@70%
   
   *If you maxed your front squat yesterday, do the BS and skip the FS.
   
3. 10:00 3 position cleans, ~80% effort.
   
   *As with the snatches yesterday, work on a solid landing position. Quality before weight!
   
4. "Grace"
   30 clean & jerks for time, 135/95lbs

monday 3.19.2012

*That's full extension. Nice work. 

Ok guys, its the start of that 12-week cycle I've been talking about. We have noticed that the regionals will happen in week 9 of the cycle, so I anticipate us leaving a 3-5 day blank spot in our schedule around that time. We'll do our best to recover and stick with it though. 

In any case, I'll still be posting the workouts more or less as scheduled so you can choose to take the break with us or carry on yourselves. 

As for the programming...

This will be designed to work with the WOD from Gambit. If you can't fit everything in or don't want to, I suggest doing the strength portion of this blog along with the met-con from Gambit. Questions? Email me. 

1. one rep = one power snatch, one hang squat snatch, and one squat snatch
   2x3 @ 65%, 3x3 @ 70%
   
   *focus here will be on speed under the bar and solid landing positions. 
   
2. snatch balance: 3x3 @ 70%
   
3. a) weighted back extension 3x10
   b) side planks 3x:45 each side
   
4. Death by ball slams, 40lbs+/30lbs+

friday 3.16.2012

1. Back Squat: 5@65%, 5@70%, 5@75%
   
2. 12.4
   AMRAP 12:
   150 wall ball shots
   90 double unders
   30 muscle ups

* Not a whole lot to say about this one other than open up on wall balls with a fairly big set. 40-60 reps ought to do it. Then just spread them out with sets of 20 or so. Hopefully this will help a few of us move up! 

Thursday 3.15.2012

Looks like I'll be back in STL a day early. That means noon class is on tomorrow. FYI, we'll be testing 12.4 tomorrow as well. Fear not, I've got some great programming that shouldn't leave you too beat up.

1) CrossFit Total
Take 3 attempts each to establish a 1RM for the following:
Back squat
Shoulder press
Deadlift

*My personal rep scheme for each lift is usually 5-4-3-2-1-1-1

2) 8 min AMRAP
10 DB thrusters, 30/20lbs
10 GHD sit ups
10 inverted burpees

*Stole that from Rudy because it's pretty short and I frickin love inverted burpees.
I'm typing on a stupid iPad, so do me a favor and type inverted burpee into YouTube instead
Of emailing me.

Wednesday

This is a day late, but I had trouble updating from my phone.

REST DAY

Or make up a WOD you missed.