AMRAP 10 minutes
3 Squat Cleans 155/105
30 Walking Lunges
We're working under heavy load on this one. For those of you w/ moderate proficiency with the squat clean, select a weight that will definitely challenge you yet still maintain proper form.
Monday, August 29, 2011
Friday, August 26, 2011
Saturday 110827
Death by Clean & Jerk (135/95)
With a continuously running clock perform 1 clean and jerk the first minute, 2 the second min, and so on. Continue until you are not able to perform the required number of C&Js in a given minute. Post total rounds and partials.
Then
Death by Pull-ups
With a continuously running clock perform 1 pull-up the first minute, 2 the second min, and so on. Continue until you are not able to perform the required number of pull-ups in a given minute. Kipping is allowed. Post total rounds and partials.
With a continuously running clock perform 1 clean and jerk the first minute, 2 the second min, and so on. Continue until you are not able to perform the required number of C&Js in a given minute. Post total rounds and partials.
Then
Death by Pull-ups
With a continuously running clock perform 1 pull-up the first minute, 2 the second min, and so on. Continue until you are not able to perform the required number of pull-ups in a given minute. Kipping is allowed. Post total rounds and partials.
Wednesday, August 24, 2011
Thursday 110824
Back to lifting heavy S%^& - the good-ol' fashioned way
Back Squat
5-5-5+
Sets will be done at 65%,75%, and 85% 1RM respectively. If you don't know what your 1RM is, then let me know and we can estimate it.
IMPORTANT: The final set will be performed to maximum reps (but will stop 1 rep short of failure). For those unfamiliar w/ this scheme, this is the Wendler 5/3/1 strength periodization methodology.
Then:
5 Rounds
30 Seconds Handstand Hold
30 Seconds of Sit-ups
Post loads and sit-up totals to comments.
Subtract 10 sit-ups from your total for each time you come out of your handstands before the end of 30 seconds.
Back Squat
5-5-5+
Sets will be done at 65%,75%, and 85% 1RM respectively. If you don't know what your 1RM is, then let me know and we can estimate it.
IMPORTANT: The final set will be performed to maximum reps (but will stop 1 rep short of failure). For those unfamiliar w/ this scheme, this is the Wendler 5/3/1 strength periodization methodology.
Then:
5 Rounds
30 Seconds Handstand Hold
30 Seconds of Sit-ups
Post loads and sit-up totals to comments.
Subtract 10 sit-ups from your total for each time you come out of your handstands before the end of 30 seconds.
Monday, August 22, 2011
Tuesday 110823
Intensity is the most common variable in positive adaptation.
We'll work the same domain as we did on Saturday - working on quick explosive movements w/ full intensity over a very short duration using a moderate amount recovery time. The stimulus achieved in these type of WODs is powerful, and the effect on increasing your stamina is significant.
4 Rounds of:
6 iterations of 1 one barbell complex*, which is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the neck Push Press
THEN Run 200m
Rest 3 mins between rounds.
*Weight: 95/65; reps must be touch & go from the ground; barbell is not allowed to rest on the ground; barbell can only rest in the rack or behind the neck.
So in other words, you will perform 6 iterations of the barbell complex then run 200m. You will do this 4 times w/ 3:00 in between. Cool?
Post time of each round.
We'll work the same domain as we did on Saturday - working on quick explosive movements w/ full intensity over a very short duration using a moderate amount recovery time. The stimulus achieved in these type of WODs is powerful, and the effect on increasing your stamina is significant.
4 Rounds of:
6 iterations of 1 one barbell complex*, which is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the neck Push Press
THEN Run 200m
Rest 3 mins between rounds.
*Weight: 95/65; reps must be touch & go from the ground; barbell is not allowed to rest on the ground; barbell can only rest in the rack or behind the neck.
So in other words, you will perform 6 iterations of the barbell complex then run 200m. You will do this 4 times w/ 3:00 in between. Cool?
Post time of each round.
Friday, August 19, 2011
Saturday 110820
Great day to work on increasing our power, speed, and explosiveness while enhancing our ability to recover rapidly.
WOD 1: 3 Rounds
Clap Push Ups AMRAP. Just below failure. rest 10 sec
Push Ups AMRAP. Just below failure. rest 10 sec
Rest 3 min
WOD 2: 2 Rounds
1 Heavy Power Clean
6 Jump-over-the-box jump
Rest 3 min
WOD 3: 6 sets
20 sec AMRAP Hang Power Clean 85/55*
Sprint run 200 m @ 90%
rest 3 min
choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position), when the 20 sec timer goes off, sprint run 200 m @ 90% effort. You choose the power clean weight for all 7 sets; ensure the sprint is powerful for entire 200m
*you cannot change weight once chosen for 1st round
--
WOD 1: 3 Rounds
Clap Push Ups AMRAP. Just below failure. rest 10 sec
Push Ups AMRAP. Just below failure. rest 10 sec
Rest 3 min
WOD 2: 2 Rounds
1 Heavy Power Clean
6 Jump-over-the-box jump
Rest 3 min
WOD 3: 6 sets
20 sec AMRAP Hang Power Clean 85/55*
Sprint run 200 m @ 90%
rest 3 min
choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position), when the 20 sec timer goes off, sprint run 200 m @ 90% effort. You choose the power clean weight for all 7 sets; ensure the sprint is powerful for entire 200m
*you cannot change weight once chosen for 1st round
--
Ken Velez
Cell (Korea): 010-6566-4971
Dial toll-free from the US (+13hrs EDT): 703-531-8479
Skype name: metsek7
Wednesday, August 17, 2011
Thursday 110818
In the event I'm called back to the hospital - here's what we should tackle:
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Monday, August 15, 2011
Saturday, August 13, 2011
Thursday, August 11, 2011
Monday, August 08, 2011
The If, When, Why, and How You Should Scale
For those of you that don't have a CrossFit Journal subscription, I was able to pull this informative article in .pdf format from CrossFit Smyrna. Here's great quote:
"If the WOD calls for 30 clean and jerks at 155 pounds, it's clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you've missed the point." (I'm talking to you Henry and your double unders)
I can't emphasize enough that your ability to successfully scale the workouts to your skill level WILL significantly increase your work capacity. One of my favorite coaches always says, "The most common variable in positive adaptation in intensity". It's a strident belief that has served me well in 3 years of crossfit.
This article goes a long way in explaining if, why, when, and how you should scale.
Enjoy! -KenCFY
http://www.crossfitsmyrna.com/pdfs/CFJ_CleaWeiss_Scaling.pdf
"If the WOD calls for 30 clean and jerks at 155 pounds, it's clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you've missed the point." (I'm talking to you Henry and your double unders)
I can't emphasize enough that your ability to successfully scale the workouts to your skill level WILL significantly increase your work capacity. One of my favorite coaches always says, "The most common variable in positive adaptation in intensity". It's a strident belief that has served me well in 3 years of crossfit.
This article goes a long way in explaining if, why, when, and how you should scale.
Enjoy! -KenCFY
http://www.crossfitsmyrna.com/pdfs/CFJ_CleaWeiss_Scaling.pdf
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