Last chance to make an impact on 2013.
6,5,4,3 Bench (Use chains or bands if you have them)
3×10 Weighted Pull-Ups
3x1min Front Squat hold w/ Barbell
1) 10 min. to establish a 2RM Clean from blocks (at power position) + 1 Jerk (after 2nd Clean).
2) EMOM for 5:00 – 2 Cleans from blocks (at power position) + 1 Jerk @ 80% of max double from #1.
8 min EMOM:
10 Double Unders
2 TnG Power Cleans @ 75%
4 Burpee Up and Over Box 24/20
-Rest 5 minutes-
Bench – 230, 230(chains), 250(chains), 270(chains)
Weighted Pullups – 45
Clean complex – 275 – 225 for the EMOM
Conditioning part 1 – used 225
Conditioning part 2 – 5 rounds
Getting close to the end of leave. Not looking forward to going back to work. But, we can still get this work in. Also, going to be doing a variation of NorCal CrossFit’s conditioning. Get a view of Jason Khalipa, Garrett Fisher, my secret, but now not so secret love, Miranda Oldryod and many other awesome athletes are doing
6,5,4,3 Squat – Use chains or bands if you have access to them
1) 10 min. to establish a 2RM Snatch from blocks (at power position).
2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1.
30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups (use rings as long as you have them present)
*Rest 5 min. then attack the NorCal Conditioning piece
6 Min AMRAP
2 Power Snatch 135/95
2 Bar Muscle Ups
4 Power Snatch
4 Bar Muscle Up
6 Power Snatch
6 Bar Muscle Up
My ass is thoroughly whooped after this whole workout. The K2E took it out of me for squat. Not really proud of the performance I’ve put up today but, sometimes you just have a bad week or so.
Squat – 230, 320, 390, 410
Snatch – used high hang – 185, 275 for EMOM
Outlaw Conditioning – 19:31 – Had to do MUs as singles, just wasn’t happening today for some reason
NorCal Conditioning – Made it to Round of 8 + 3 Bar MUs
This is really just one big weekend for me so I don’t know why I even said that. But for you all, it’s the regular weekend probably.
12 minutes to work to an EASY 1RM Clean & Jerk for the day.
Note: This means no more than 5 to 6 attempts, no more than 1 miss, and none of these attempts should be a huge fight. Stay well below your current max if the weight isn’t going up easy.
20 minutes to establish a 1RM Front Squat.
5 rounds for total working time of:
15 Thrusters 105/70#
Determined to buy a Vette…
We’ll be doing a max Front Squat today simply because I can’t get to the gym Saturday. However, if you do have access to a gym for Saturday don’t do the fr. squat. I’ll post something for you all for a Saturday workout.
EMOTM 6-8 minutes:
7 KBS 55#
11 Wall Balls
15 min to establish a 1RM Snatch.
30 min for 1RM Front Squat
3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees
Snatch – 225, eh, I’ll chalk this one up to vacation and all that jazz
Fr. Squat – 380, pretty solid, however, a few months ago I was hitting 365 for 3. But all my numbers have been going down since I’ve been going to Mako. I need this week!
Conditioning – 16:19, paced way to fuckin’ much. I’m pissed at myself after seeing everyone else’s times. Way too many breaks on the snatch. Probably should have broken it up into 6s instead of 3s. If you attempt this, shoot for 13min you can do it, it’ll just be painful.
…You must be pretendin’
Gettin’ our max on today ladies and gents. Bring your squatin’ pants cuz we’re getting after it today.
X Band Walks
Band Pull Aparts
3 Rounds NFT
8 Good Mornings w/ BB
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
30 minutes to establish a 1RM HBBS.
5 rounds of:
2:30 to complete-
15 Deadlifts 135/95#
1 set – ME UB Muscle-Ups (if you cannot do a set of more than 4 UB reps, try to maintain 5 reps every round)
*Rest the remainder of the 2:30
12 min AMRAP @ 80%
200m Row / 200m Run
10 Walking Lunges
*80% means you should be pretty sufficiently winded but really focus on pacing especially since it’s the second met con of the day*
That 240B though! Versace, Versace, Medusa’s head on me like Illuminati!
Had a nice little taste of double conditioning yesterday. I think this is something we can get done fairly easily over the next week or so. Today, unfortunately, we do not have anything programmed from Mako since they’re probably closed tomorrow. That said I think we may have to revisit the world of Pure Mammal Conditioning. What You guys are probably going to see from me, as long as I can help it, is complementary Metcon programming. This means you’ll have a rather grimy workout first usually followed by a workout that you are going to work on pacing and continuous, unbroken movements. This is key to building both domains of Crossfit. The domain of intensity, junk yard dog, nothing can beat being strong as shit, version of CF and the domain of smart, calculated, never stop moving enduro CF. So when you get to the longer AMRAP metcons (think 15-30 min) really work on pacing. Catch your breath somewhat but when it comes to moving weight or doing an exercise, you should do it straight through, very efficiently without having to stop, all unbroken, even if it’s at a slightly slower pace. THAT BEING SAID, when I say pace, do not take that for meaning slow and not hard. It should be rough, but not on the verge of death/Fran. If your conditioning is already up there or you know you are gifted in the Endurance domain, feel free to go harder until you get that near “holy shit” feeling.
3×6 High Box Jumps, stick landing – pick a height that is challenging and make sure you land in a full squat on top. You don’t have to stand all the way once on top
1) 10 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
2) EMOM for 5 minutes – 1 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk @ 85% of max from #1.
12 minute AMRAP of:
20 Power Clean & Push Jerks 105/75#
15 Power Clean & Push Jerks 155/105#
10 Power Clean & Push Jerks 205/140#
Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.
400m Run – 15ft Rope climb – 30 2count flutter kicks
Bench – 230, 270(3), 280(2), 270weights felt super heavy and I have no clue why. Maybe I’m not used to the type of bar or something.
Clean Complex – 275, 235 for the EMOM
Outlaw Conditioning – made it to last round and 3 T2B
Mammal Conditioning – 5 Rounds
On my journey back home to the greatest state in the Union saw this literal car fire. I could feel the heat from it 2 lanes away.
A little something to say on the Crossfit Games Open coming up here in a short few months:
We’re going to start getting ready for what we’ll face during The Open. If you remember anything about the previous opens you know that the workouts usually suck and usually they’re fairly light weight. (my own two personal nemesis). So, you will most likely see a change in the metcons. Volume won’t change much, but the volume in the auxiliary areas will be. If you’ve been following my auxiliary work you should be more than fine on most of the gymnastic movements, primarily pull-ups haha. Anyways, if you’ve been given this week off or just have extra time, use this week as a hard work week. So expect to be at the gym 2.5-4+ hours or hit some double sessions. The good thing is Mako programs a lot of things that are very similar to what you would see for the Open. That combined with what Outlaw has going on is going to make for some solid work. This is the only time where both conditioning pieces are meant to be done the same day. All this said, here is a word from Outlaw Head Coach/Owner Rudy about what we’re getting ready to run into.
The beauty of getting ready for the Open is that there is not an exponential amount of things to prepare for. As a matter of fact, my main man Anders Larson’s analysis of what’s to come this year, shows that there have only been fourteen total movements used in the last three years. This, in comparison to the eight billion movements used in the last three Games, makes preparation at least a little easier.
TOW’s entire off season program has been tailored with this moment in mind. We’ve run three consecutive squat cycles, done enough Weightlifting to qualify 20+ lifters for the American Open, and have drilled an assortment of skills that should have everyone ready for far more than fourteen movements. The off-season foundation is built, now it’s time to get ready for game day.
20sec of DU’s
3×15 Strict C2B Pull-ups
1) 10 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2″ from floor).
2) Every 45 sec. for 3 minutes – 1 2-Pos Snatch (hi-hang, low-hang 2″ from floor) @ 85% of max from #1.
5 rounds for total time of:
15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14
Rest 1:00 after each round.
20min AMRAP: @ 80%
50 Double Unders
15 Push Press @95/65
Squat – 230, 320, 370, 390 – took it a little easier just so I could work on perfect form and keeping my knees from coming in at all
Snatch complex, 215, then used 185 for second part. Failed on last set of the 45sec part
Outlaw: Total time of 10:57
Mako: 5 Rounds, paced it pretty good just to keep the lungs pumping, definitely could have pushed harder. Used the run to get my breath back though.