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