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.