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.

tuesday 3.13.2012

*Keep an eye on the bulldog. He's coming for you. 

1. Back Squat: 5@65%, 5@70%, 5@75%, 5@75%
   
2. a) 3x8 bent over rows, get heavy
   b) 3x8 weighted hip extensions
   
3. 7 rounds (time each round separately):
   10 burpees
   7 deadlifts, 275/185lbs
   rest 2:00
   
4. If you haven't done it already, rest 20 minutes and do "Annie"
   50-40-30-20-10:
   double unders
   sit-ups

monday, 3.12.2012

Pay special attention to that first pull on the snatch! Legs straighten first, before the hips drive open.

1. take 3 attempts (yes, ONLY 3) to establish a 1RM snatch, then clean & jerk.
   *take as long as you need to warm-up, but stick to 3 sets of 1 for your 1RM
   
   
2. 40 wall ball, 20/14#
   30 pull ups
   20 hspu
   30 wall ball
   20 pull ups
   10 hspu
   20 wall ball
   10 pull ups
   5 hspu

saturday 3.10.2012

1) Back Squat:
    5@ 60%
    5@ 65%
    5@ 70%
    5@ 70%

2) Open WOD 12.3
    18 min AMRAP:
    15 box jumps, 24/20"
    12 push press, 115/75lbs
    9 toes to bar

Friday

Guess who just got invited to compete on American Ninja Warrior...

No, there's no lifting today. You can only do so much of that in a week, and you should be doing 12.3 tomorrow, so get your met-con on and crush that WOD. Sabrina just did 8 rounds +15 box jumps, so we're off to a good start.

1) Lactate threshold burpees x4 rounds.

*For the burpees, complete as many as you can QUICKLY. As soon as your form starts to deteriorate and your tempo slows significantly, stop the set (usually around 20-25 reps for me). 


2) "Helen"
    4 RFT:
    400m run
    21 KB swings, 53/35lbs
    12 pull-ups

Thursday 3.8.12

BE UNSURPRISED

12.3 was announced. I'm not going to go into much strategy on it right now, but I think anything north of 11-12 rounds will be pretty strong on this one. Its a long AMRAP with some familiar movements. You shouldn't be too shocked, and we should all do fairly well here.

1) 5 Rounds for weight:
    3 snatch pulls
    3 hang power snatch
    3 snatch balance
    rest 2:00

2a) 4x12 weighted GHD sit-ups
2b) 4x12 reverse hypers or hip extensions
2c) 4x5 push press, heavy

3) 50 c2b pullups
    15 deads, 315/225lbs
    40 hand release pushups
    10 deads
    30 hand release pushups
    5 deads
    20 hand release pushups
    25 c2b pullups

Wednesday 3.6.12

If you already took a rest day, do the WOD below but be warned...more squats to come tomorrow. Otherwise, REST DAY. And no, I won't be Rx-ing the Open WOD on Thursdays. If you want to pre-test, do it after the WOD.

1) 15 min to max your clean

2)
50 C2B pull ups
15 deads, 315/225lbs
40 hand-release push ups
10 deads
30 hr push ups
5 deads
20 hr push ups
25 C2B pull ups

Yeah, i stole that shit pretty much verbatim from Outlaw. Original programming is on the way, but we'll ride his coattails just a bit longer. Credit where credit is due.

Tuesday

Squat Day!
1) Back Squat: 5@ 60%, 3@ 70%, 2@ 80%, 2@ 90%, 1@ 95%, 1@ 102.5%

2a) 4x15 weighted GHD sit-ups
2b) Front Squat: 5@ 60%, 5@ 70%, 5@ 75%, 5@ 75%

3) 3x3 unbroken muscle-ups or strict muscle ups

WOD:
Class WOD from Gambit...

For time:

15 Jerks, 155/105
30 Burpees
5 Rope climbs
9 jerks
20 burpees
3 rope climbs
3 jerks
10 burpees
1 rope climb

Monday, 3/5/2012

My inaugural post on this blog! Some folks have been downright CLAMORING for strength programming. As Gambit grows - and our square footage remains the same - its become increasingly difficult to help you guys get your stremph in. I simply can't make all our members lift heavy shit every single day. That wouldn't be fair.

So this blog is for you. Here I'll collect and post WODs that I've written as well as stolen from others, along with links, videos and other random shit to help you on your way. This will all be programmed in the context of what Kelley and I are doing, as well as what the class is doing. Its designed to be done in place of, or in addition to the daily Gambit WOD, so no bitching and moaning if you get a day behind and have to do 176 chest to bar pull-ups in 24hrs. Deal with it or quit.

So without any further ado, here's day one: 


1) 4x4 kneeling jumps for height (focus on solid landing position with good squat form)
    4x8 heavy ball slams (it only counts if you catch it on the bounce!


2) Take 15 min to establish a 1RM clean and jerk.


3) 21-15-9 reps for time:
    400m run
    KBS, 70/53
    Burpees

*Exercises grouped under the same number indicates a superset!