November 2007 Archives

4 rounds for time:
10 burpees
10 Power cleans, 95(65)lbs
300m row

Warmup:
Burgener Warmup
Hang Power Snatches: 5 sets x 3 reps, light weight
Snatch Balance: 3 sets x 3 reps, same weight as power snatches

Workout:
As many rounds in 15 minutes of:
10 Hang Power Snatches, 45(30)lbs
10 pushups
20 Kettlebell swings, 35(20)lbs

7 sets of the sequence:

Power clean
Front squat
Push press
Back squat
Push press

Repeat for 5 rounds.

Increase weight each round.  Goal is max weight on the final round. 

You cannot put the bar down while in the middle of a round.

You can put the bar down between rounds, and you can take as much time as you like between rounds.  This is not a timed evolution.  Your score is the highest amount you can lift without setting the bar down in a given round.

Workout demo can be seen at Crossfit.

Warmup:

• 500m row
• "Power Cindy"
• As many rounds in 5 minutes of:
• 5 pullups
• 10 pushups
• 15 squats
• Burgener Warmup
• Hang Power Snatches, 45lbs

Workout:
Clean pulls: build up to a heavy single
Front squat:  5-3-3-2
Behind the neck push press: 5-3-3-2

10-20-30-40-50-40-30-20-10 for time:
Kettlebell swings, 35(20)lbs
Pushups
Situps

Hang Squat Clean
3-2-2-1
Bench Press
Speed sets: 10x3 reps w/ 50% of your max, 20s rest b/w sets
Lower weight under control and explode up as fast as you can
Standing Barbell Bicep Curl
8-5-5-3

2 rounds for time:
Farmers walk 200ftm, heaviest dumbbells you can manage
Lunge 100ft

Power Snatch
3-2-2-1-1
Snatch Balance
3-2-2-1

3 rounds:
Row 1000m
2 minute rest

3 rounds for time:
30 Kettlebell swings, 55(35)lbs
30 pushups
30 squats
30 situps

15-12-9 for time:
Dumbbell burpee + squat clean + thruster
Pullups

Perform burpee w/ dumbbell.  When you come up to jump, perform a dumbbell squat clean.  As you come up from the squat clean, go straight into a thruster.

Hang Power Clean
3-2-2-1
Shoulder Press
5-3-2-2
Deadlift
5-3-2-2

3 rounds for time:
10 clapping pushups
15 squats
20 lunge steps

Snatch Grip Deadlift
3-3-2-2, increase weight as you do your sets

Snatch High Pulls - work up to a moderate single

Muscle Snatch+Snatch Balance
1+2 x 3 sets
(that's I rep muscle snatch + 2 reps snatch balance, done for three sets.  Increase the weight on each set.)

Exercise demos can be found at the Performance Menu.

Perform as many repetitions as you can in one minute at each station.  After each minute you will have a 15s "rest" to move to the next station.

After you finish all 5 stations you get a 1 minute rest.  Repeat twice more for three rounds total.

1. Kettlebell snatch, 35(20)lbs
2. Row
3. Squats
4. Situps
5. Kettlebell cleans, 35(20)lbs

Score is the total number of reps completed (and calories on rower).

4 rounds for time:
10 kettlebell clean + squat thrust (5 on each arm)
20 - 1 arm kettlebell swings (10 on each arm)
20 - 2 arm kettlebell swings

Recommended loading is 35lbs for me and 20lbs for women.

KB clean + squat thrust = Perform 1 kettlebell clean followed by 1 squat thrust over the kettlebell (burpee w/ no pushup).  Work/family safe videos on KB cleans can be found here and here.

I've decided to change up the training format for the classes.  I'm doing this for a few reasons:

• I'm not satisfied with our current levels of strength nor our current progression.
• I'm not satisfied with our competency on some of the more technical lifts.
• Overall I feel like things are stagnating a little bit.

I don't blame this on anybodys' lack of effort or motivation.  Far from it.  You guys have been giving 100% when you come in.

To counteract this, our workout days will fall into 3 general formats.

• Metabolic conditioning only (what you think of when you think of a Crossfit workout)
• Pure strength days.  I'm changing this so that we will do 2-3 lifts on these days instead of just one.
  
• A mix where we start off w/ 2-3 lifts and then do a quick metcon at the end, like we did for Wednesday's workout.

I've gotten my ideas for this from Coach Reeve at Wake as well as the Performance Menu.  I've been following the WOD there for the last few weeks and have been pretty happy w/ things.  You can go there to see more examples of a mixed workout.

Let me know what you think.

4 rounds for time:
30 Kettlebell swings, 55(35)lbs
30 1 arm dumbbell thruster, 15% bodyweight (15 reps on each arm)

Post weights used and time to completion to comments.