December 7, 2013

Warm-up/Mobility)
Dynamic Stretch

WOD A) “The Seven” – Hero Benchmark WOD

7 Rounds for time:
7 Handstand Pushups V's from box
7 Thrusters 135/95lb
7 Knees to Elbow Knees to Chest
7 Deadlifts 245/165lb
7 Burpees
7 KB Swings 32/24kg
7 Pullups Banded

*Scale to 4-6 rounds. 35 min cap.

THE SEVEN
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

34:30 5 rounds

December 5, 2013

Snatch /conditioning

Warm-up) 2 rounds each Alt. with partner, spend 60 secs on C2 while the other works on hip mobility; hip opener lunge each leg

Mobility) overhead and pec stretch with band

WOD A) Snatch + Snatch Balance + Overhead Squat: 15 mins to work on technique. Fast and smooth is the goal today, not weight. 95 lbs

WOD B) “CrossFit Games Open WOD 11.4”

10 min AMRAP:
60 Bar Facing Burpees
30 Overhead Squats 120/90lb
10 Muscle Ups (Mod: 20 Pullups/20 Dips, divided any way) 72 RX

December 4, 2013

Strict press / Accessory Upper body press / scap-jack

Warm-up/Mobility)
Band Pull-aparts/presses
Banded shoulder stretch on pullup bar: front, back, overhead x 30 secs each

WOD A) Shoulder Press: 5×3 @ 75%+ @ 31X2 tempo 70 lbs

WOD B) 4 Rounds:

150m sandbag carry – front rack 70/45lb (150m = up Cambie street, to alley & back)
Close Grip Bench Press (elbows brush your sides) x 6-8 reps – heavy as possible (approx. 65-70% 1RM) 95 lbs
Ring Row x 4-5 reps @ 5155 tempo (Elevate feet if possible, high as possible)
-Rest 60 secs-
*Record bench press weight

WOD C) 2 sets:
KB Arm bar x 4-5 reps each arm with 3-5 second hold – heavy
ATYT with light plate or bands x 8-10 reps

December 1, 2013

Warm-up: Junkyard dog + Bergener Warm-up

WOD A) 7 x (3 Hang Snatch high pulls + 1 Squat Snatch)
(Keep it relatively light here, work on full vertical extension on every rep) 95 lbs

WOD B) 5 x 3 Snatch grip deadlift 105 lbs
(Work up to a heavy 3, but keep snatch start position and torso angle a priority)



DATE – Sunday - WOD

Warm-up: Dynamic warm-up

Mobility: Shoulder mobility

WOD A) Gym skill session (15 mins)
3 sets:
A1) Max set unbroken muscle up’s (banded transition work, kipping pull-up/dip practice)
A2) Max set kipping HSPU (Sub 5-7 controlled negatives)
A3) Max Rope climbs in 1 min
Rest as needed between efforts

WOD B) 10 rounds for max Cals + Reps (20 min) 148 RX
30s Row for Cal
30s Rest
30s AMRAP Burpees
30s Rest

November 30, 2013

Warm-up: Dynamic gym lengths

Mobility: Banded hip flexor stretch + post calf stretch (90s/side)

WOD A) CrossFit.com Hero WOD “Wittman”
7 rounds for time:
15 x Kettlebell swings (24/16kg)
15 x Power cleans (95/65lb)
15 x Box jump (24/20”)

(30 min time cap. Newer athletes, please scale to 5 rounds and/or decrease reps to 10) 23:59 RX

November 29, 2013

Warm-up: 5-7 min Dynamic lengths

Mobility: Pre-squat hip opener sequence w/ foot on bench or box

WOD A) (20-25 mins – 5 alternating rounds)

A1) Front Squat: 5 x 3 @ (3,2,X,1) 120 lbs
Rest 60s
A2) Weighted Pull-up 5 x 3 (3,1,X,1) green & blue band
Rest 60s

WOD B) 7 min AMRAP Wallballs
EMOM stop and perform 5 Deadlifts (225/155) before continuing with wallballs 80 RX

(Start with wallballs, only 6 sets of deadlifts. Scale appropriately (and conservatively!) as there are 30 deadlifts in the WOD under high metabolic load.  Deadlifts should all be touch and go, control last rep to the ground.)

November 28, 2013

DATE – Thursday

Warm-up: Band pull-aparts + Presses

Mobility: Lacrosse ball into pecs and delts

WOD A) Strict Press: 5 x 5 (15 min) Completed 80 lbs

(Start first working set of 5 @ 70% of 1RM, increase load as needed over the 5 sets working up to a 5 RM)

WOD B) (18 min)

8 rounds for max reps KB snatch:
20s Handstand hold
10s Rest
20s AMRAP Kettlebell snatch (24/16kg) (Alternate L/R each round)(Sub – KB swing)
10s Rest

- Rest 2 min -

8 rounds for max reps ball slam:
20s Parallette or dip bar tuck hold
10s Rest
20s AMRAP Ball slams (30/20)
10s Rest

Score is total KB snatches + ball slams 114 RX plus (30lbs)

November 27, 2013

Warm-up:
500m Run
Leg and shoulder swings
20 band pull throughs

Mobility: Roll out Calves + Glutes

WOD A) (8 mins)
Work up to a high (but safe) seated box jump.
(Start in a seated position on a bench and in one movement jump up to box)
Worked up to 24 inches

WOD B) EMOM x 30
1) 3 x deadlifts + 3 x hang power cleans (60-70% of 1RM PC) 95 lbs
2) 4-6 x (1 toes to bar + 1 knees to elbows) (Sub 8-12 hanging knee raise) hanging knee raises
3) 40/30/20 x Doubleunders (Adv/Int/Beg) beginner

(10 rounds of each, start on any of the movements and rotate through in order)

Time Flies!

I need to start off by saying I cannot believe that the last 6 months has past so quickly! I mean I have now completed 8 full tax seasons! Crazy!

Quick Update:
In January I suffered a nasty concussion as a result of 2 crashes back to back on the first night of official training for the BC Cup Racing Series.  This was probably the first serious concussion I have suffered in my life.  It completely shut down my training for 4 months, it made work almost unbearable.  Well fast forward and here we are.  Onward and Upward.  I am now 2 weeks back into full time training and definitely feeling the effects of not working out for that long but the only way to get better is to get back at it.

Baby steps!