Tuesday, November 19, 2013

11/19/13: Oly Lifts

Workload
5 Rounds
1 Power Snatch (185#)
3 Bar Muscle ups
5 Shoulder to overhead (185#)
7 Barbell facing burpees
rest 1 min after each round

Goal is to sprint as hard as you can through each round without pacing.

Strength
1 Power Clean Every 30 seconds @225# for 4 Minutes
1 Power Clean Every 30 Seconds @245 for 3 Minutes
1 Power Clean Every 30 Seconds @265 for 2 Minutes
1 Power Clean Every 30 Seconds @275 for 1 Minute

*move through each weight without resting (other than the transition time)

Rest 5-10 minutes

Skill
5 Legless Rope Climbs
25 GHDs
4 Legless Rope Climbs
20 GHDs
3 Legless Rope Climbs
15 GHDs
2 Legless Rope Climbs
10 GHDs
1 Legless Rope Climb



11/18/13: MoSquat Monday Training

Mondays = squat day at NoX Training. We usually include squats during our strength training and also include them in a conditioning workout.

Strength
3x4 Front Squat
3x2 Back Squat

I built up to a 365# Front squat for my last set (failed 4th rep) and 405# for back squat (using high bar)

 WorkLoad (Conditioning)
20 Minute AMRAP
10 Pull-ups
10 Ring Dips
15 Back Squats (115#)


Wednesday, November 13, 2013

11/13/13: Recovery Workload

5 Rounds of: 
2 Minutes AirDyne
1 Minute Max Effort Airdyne
2 Minutes AirDyne
1 Minute Max Effort single arm alternating Dumbell Snatch (70# dumbell)

got between 16-20 GHDs each time and 18-22 DB Snatches each time.


11/12/13: Happy Bday Holly

AM WORKLOAD
5 Rounds of:
1 Minute Ski Erg
1 Minute Max Effort Power Snatch (95#)
rest 2 minutes

PM WORKLOAD
Holly's Bday Workout
5 Power Snatch (135#)
6 pull-ups
4 power snatch
7 pull-ups
3 power snatch
8 pull-ups
2 power snatch
9 pull-ups
1 power snatch
10 pull-ups

then (without rest)

3 Rounds:
6 deficit handstand push-ups
100m run

then (without rest)

3 rope climbs


11/11/13: Mosquat Monday Training

STRENGTH
2 x 6 Front Squat
1st set-315#
2nd set-325# (failed 6th rep)

2 x 4 Back Squat
1st set-345#
2nd set-365#

WORKLOAD
15 Minute AMRAP:
7 Pull-ups
10 Ring Push-ups
15 Back squats @95#

PM WORKLOAD
1000m row @ 3:30 pace
rest 3 Minutes
1000m row @ 3:30 Pace
rest 3 minutes
150m row
rest 30 seconds
150m row
rest 30 seconds
150m row
rest 30 seconds
150m row



Thursday, November 7, 2013

11-7-13: Thrusters

Sorry I haven't been up to date with the training log. It seems like days pass by so fast that I don't remember to update it. So here we go, I am going to try and stay consistent and up to date from here on out.


Workload
5x3 Front Squats

rest as needed

Then Partner Workout. One partner works thru the following while the other one rests. The Goal is to go as hard as you can since you are going to get rest after each round.

3 Rounds:
500m Ski Erg
15 Russian KB Swings (115#)
15 Thrusters (115#)
15 Sumo Deadlift High Pull (115# KB)
*Rest = time it takes partner to complete the round.


PM Workload
4 x 250m Row Sprints
1 minute rest after each interval

Rest 5-10 minutes

4 x 250 Row Sprints again


Rest as needed

5x5 Snatch Grip Press

Wednesday, October 30, 2013

20 Minute AMRAP
500m ski erg
25 deadlifts with 155# barbell

Results = 6 Rounds

10-29-13 Training LOG

AM WORKLOAD
8 x 500m row with 2 minutes rest between intervals
Kept pace around 1:40-1:42 for all intervals

PM WORKLOAD
"Courtney's Bday Workout"
10 Rounds for time:
1 Power Clean - 225# barbell
3 Ring Muscle Ups
13 Hand release push-ups
28 Double Unders








Monday, October 28, 2013

10-28-13: Squat Day

Warm-up
2.75 Mile Run

WORKLOAD
2 x 10 Front Squats
2 x 8 Back squats

10 Minute EMOM
Every minute on the minute perform:
5 x 2 for 1 wall ball shots
rest until the minute is half way thru and then hold a plank for the remaining 30 seconds of that minute.
immediately after the plank you will start your next set.
*the only rest you should have during this 10 minutes is the time after each wallball set.

Then

(not for time)
5 Rounds of:
10 dips + walk across Parrallettes + 10 dips on opposite side.
8 high box jumps (as high as posssible)
15 GHDs

Then

1-10reps of lunge, lunge, squat with 45# barbell on back
example:
1 lunge right leg, 1 lunge left, 1 squat
2, 2, 2
3, 3, 3
4, 4, 4
until you get
10, 10, 10
*goal is to go unbroken and as fast as possible with little or no rest



Sunday, October 27, 2013

10-26-13: Barbells for Boobs

Warmup Workload
Partner workout
10 rounds ( 5 for each partner)
10 kb swings (50#)
10 wallballs
10 burpees
run 200
*rest while partner completes a round.

rest 30 minutes

"Grace"
30 clean and Jerks @ 135#
time=1:25

10/25/13: FU Friday WORKLOAD

3 Minute EMOM:
Every minute for 3 minutes do 2 burpees + 4 Box Jumps + 6 wallballs
-Straight into
3 Minute EMOM
Every minute for 3 minutes do 3 burpees + 5 Box Jumps + 7 wallballs
-Straight into
3 Minute EMOM
Every minute for 3 minutes do 4 burpees + 6 Box Jumps + 8 wallballs

Rest 2 Minutes

15-12-9 reps of
Kettle Bell Swings (70#) / burpees

Rest 2 min

21 wallballs
21 toes to bar
run 100m
15 wallballs
15 toes to bar
run 100m
9 wallballs
9 toes to bar
run 100m

Rest 2 min

12-9-6
Kettle Bell Swings (70#) / burpees

10/24/13: Workload

Strength:
Snatch Work
20+ sets of: 2 snatch shrugs + 1 hang snatch

Workload
15 Minute AMRAP:
250 Row
2 rounds of barbell complex with 135# (1 snatch Deadlift + 1 squat snatch + 1 overhead squat)
20 Push-ups



10/23/13: Running Workout

Run 100m
-Walk 100m rest
Run 200m
-Walk 100m
Run 300m
-Walk 100m
Run 400m
-2 Min Rest
Run 2000m
-5 min rest
Run 1000m
-5 min rest
Run 300m
walk 200m rest
Run 300m

Wednesday, October 23, 2013

10/22/13 Training log

AM Session
15 x 120m SkiErg Sprints
30 sec rest between each set

rest 15 min
10 x 120m SkiErg Sprints
30 sec rest between sets

*100% max effort on each set

PM Workload
15 Minute EMOM cycling thru the following movements
1. 5 Clean and Jerks @185#
2. 45 Second AirDyne
3. Max Effort Dubbs
* Rotate to the next station after every passing minute

Rest 2 Minutes

10 Minute EMOM
10 Chest to bar Pull-ups
15 Burpees

Tuesday, October 15, 2013

10-15-13: Training Log

Strength
Built to a 1 rep max Power Clean
(do not perform a full clean)
My Result: 330# - Video below

AM WORKLOAD
3 Rounds:
10 Power Cleans @155
10 Burpee with lateral hop over the barbell
*with 30 seconds rest after the second round
My Result: 2:45 (including the 30 seconds rest)

PM Workload
10 Minute EMOM: alternate between the 2 exercises every minute until 10 minutes are up
1. 7 Power Cleans @205#
2. 1 Minute air dyne

Rest 2 min

10 Minute EMOM
1. 10 KB Swings @88#
2. 10 Chest to bar Pull-ups

Rest 2 min

10 Minute EMOM
1. 30 Russian Twists (20# Med Ball)
2. 30 seconds plank hold


10-14-13: MoSquat Monday

Strength
Build to a 1 Rep Max Front Squat
Take as many sets as you need. Start light and then gradually build until you cannot build any more.
*New PR @375#

Workload
Heavy Squat Clean "Grace" CrossFit Workout
30 Squat Clean and Jerks For Time @155#
*My Time: 2:54


Thursday, October 10, 2013

10/10/13: Training Log

WORKLOAD
5 Rounds
1 Minute SkiErg
1 Minute MAX EFFORT Clean and jerks @135# (NO PACING!!)
Rest 2 minutes
SCORE= Clean and Jerk Reps each Round

Results:
Rnd 1: 17 Clean and Jerks
Rnd 2: 15
Rnd 3: 15
Rnd 4: 12
Rnd 5: 13

Technique Work
7 x 1 Cleans
225#, 245, 255, 265, 275, 275, 275


10/9/13 Daily Training Log

WORKLOAD

Tabata Deadlifts + Shoulder to Overhead (push press)

20 seconds of work followed by 10 seconds of rest until 8 Minutes is complete.
Alternate between Deadlifts and Shoulder to Overhead

Deadlifts @185#
Push press @95#


REST 5-10 Minutes

Then Tabata Air Squats + Push ups
*same format as above.

10/8/13 Training Log

WORKLOAD "Stevens Bday WOD"
3 Rounds for time:
8 Ring Muscle Ups
10 Hang Cleans @185#
400m Run

*results = 9:56

rest 10 minutes

6 x 200m sprints with 1 Minute rest between each 200. 
*score = average split = 31.5 seconds. 


Monday, October 7, 2013

MoSquat Monday

STRENGTH
5x3 Front Squat
Built up to 335


WORKLOAD
15 Min EMOM
Min 1- 7 Back squats @275
Min 2- 14 GHDs
Min 3- 7 x 30" box jumps

Cycle thru until 15 min are up

Wednesday, October 2, 2013

10/2/13: Intervals are best

AM WORKLOAD
20 Minute EMOM
Alternate between the following 2 movements / reps each minute until 20 minutes is over.

Minute 1: Row 20 calories (or stop at 50 second mark if you cannot reach the goal so you can transition into the next movement)
Minute 2: 10 Burpees with a lateral hop over a barbell with plates on it.
Minute 3: Row 20 cal
Minute 4: 10 burpees with lateral hop over the barbell
*continue trend until time is up
**goal is to get the prescribed reps/calories each time, or get as close as possible.

PM WORKLOAD
10 Rounds of 2 minute intervals:
100m run
5 Hang Cleans (205#)
Max effort Double unders for the remaining time
-Rest 30 seconds between each interval



Tuesday, October 1, 2013

10/1/13: WORKLOAD

AM WORKLOAD
1 Minute row
1 Minute SkiErg
-1 Min rest-
1 Minute Airdyne
1 Minute row
-1 min rest-
1 minute SkiErg
1 Minute Airdyne
-1 Minute rest-
* Continue the Pattern until 30 Minutes read on the clock.


PM WORKLOAD
5 Rounds
10 Bench Press @200#
25 Pull-ups
*rest 2-3 minutes between each round
** try and go unbroken as much as possible and try not to slow down in the later rounds.
***INTENSITY IS KEY



9/30/13: MoSquat Monday

STRENGTH
5x5 Front Squat
started with 275 on the first set and built up to 335 on the last set

5x1 High bar back squat
first set at 345 then built up to 385

WORKLOAD
7 Rounds
12 Back squats @95#
10 Shoulder to overhead
*10 GHD Penalty for every time the bar hits the ground.

rest 5 minutes

7 Rounds
12 Alternating lunges (in place) with 95# barbell on back
10 Ring dips




9/29/13: rest day

STRENGTH
20 Minute Power Clean EMOM
Minutes 0-4: 5 Touch and go power cleans @225#
Minutes 5-15: 2 Touch and go PC's @245-265 add weight after a few sets)
Minutes 16-19: 1 Power clean every seconds @ 275#

WORKLOAD
Row 1 minute/rest 1 minute x 5 rounds


9/28/13

STRENGTH
build to a 3 rep max touch and go cluster
results=245#

WORKLOAD
4 Minute AMRAP of:
4 Hand Release burpees
6 Pull-ups

Sunday, September 29, 2013

9/27/13: Coach Mikes Bday WOD

WORKLOAD
Coach Mikes Bday WOD
For time:
25 burpees
1 rope climb
90 wall balls
25 burpees
1 rope climb
27 toes to bar
25 burpees
1 rope climb
88 kb swings (50#)
13 rope climbs
*for every break on wallballs and kb swings you must perform 8 box jump overs (alternating between 24" box and 30" box)


Tuesday, September 24, 2013

9/24/13: Torque Tuesday Training

AM WORKLOAD
6 x 500m Ski Erg with 2 Minutes rest between each set


PM STRENGTH
6x3 Hang Power Cleans




PM WORKLOAD
For time:
21 KettleBell Swings (1.5 pood)
9 Bar Muscle Ups
21 Box Jumps
15 Kettlebell swings
7 bar muscle ups
15 box jumps
9 Kettle bell swings
5 Bar muscle ups
9 Box Jumps

Result- 4:59

9/23/13: MoSquat Monday

Strength
10x3 high bar back squats

my weights used
275, 295, 315, 325, 345, 365, 365, 365, 365, 365


WORKLOAD
the video explains it all



9/21/13: Training Log

Strength
12 x 1 Split Jerks

WORKLOAD
"Fran"
21-15-9
Thrusters (95#) /Pull-ups

Result- 2:24

Friday, September 20, 2013

9/19/13: thursdays training vlog

"Workload"
Every minute on the minute for 20 minutes perform:
20 double unders
1 clean and jerk @245#

9/18/13: training vlog

"Workload"
10 rounds:
5 russian kettlebell swings (115# kettle bell)
20 seconds max effort air dyne


Tuesday, September 17, 2013

9/17/13: Training Vlog for Tuesday

AM Active Recovery
10 Minutes of 30 seconds on/30 seconds rest on the rower @100% INTENSITY.

PM Strength
10 x 1 Power Snatch
(built up to 215#)

PM Workload
12 Minute AMRAP:
2 Ring Muscle Ups
4 Hand Stand Push-ups
8 Kettle bell Swings (70#)
(score = 11 rounds)

Rest 20-30 Minutes

PM Workload 2
Every Minute for 12 Minutes do:
5 Strict Press (115#)
5 Strict Pull-ups
*rest = remaining time of each minute.

Monday, September 16, 2013

9/16/13: MOSQUAT MONDAY / Competition Recovery pt 2

Strength
5x5 Back squat (high bar-and squat as deep as possible)

WORKLOAD 1
15 Minute EMOM
Min 1: 8 Front rack lunges with 185#
Min 2: 8 weighted ring dips (50# kettle)
Min 3: 8 strict toes to bar
*cycle thru these movements until 15 minutes are up

Rest 15 min

WORKLOAD 2
Same as yesterday


9/15/13: The Day After Competition Recovery WOD

WORKLOAD
Tabata This
8 Rounds of 20 seconds on/10 seconds rest of each of the following movements
1. Alternating Jump Step Ups (sim. to a box step up but with an explosive jump and alternate steps in mid air)
2. Push-ups
3. anchored sit-ups (feet anchored under 2 dumbells)
*complete 8 rounds of #1 before moving to push-ups.


Monday, September 9, 2013

9/9/13

Strength
7x2 Front Squat

WORKLOAD
Partner Workout
100 Front Squats (135#)
50 Chest to bar pull ups
50 alternating box jumps (30") - cannot do another box jump until your partner matches each rep.




9/8/13

AM WORKLOAD
1 Hr paddle boarding

PM WORKLOAD
20 Minute interval session

Cycle through the following exercises with 30 seconds of work followed by 30 seconds of rest until 20 minutes are up.

1. Air Dyne
2. Ski Erg
3. Burpees
4. Double unders

Keep each interval near maximal effort.

9/7/13

Strength
10x1 Hang Clean + Jerk


WORKLOAD
5 Rounds
200m Ski Erg
5 Cleans (135)
7 Shoulder to overhead (135)
9 back squats (135)
10 burpees
rest 2 minutes between rounds
*maximum intensity



Saturday, September 7, 2013

9/4/13: Diane + More

WORKLOAD
"Diane"
21-15-9
Deadlifts (225#) and Handstand push-ups (double the reps if doing regular push-ups)


REST 10 Minutes then:

9-15-21
DeadLifts (225#) and Burpees




Friday, September 6, 2013

9/6/13: Biking

WORKLOAD
20 minutes of Biking steep uphill, max effort, no pacing.
(Canyon Crest Hill)

9/5/13: EMOM

WORKLOAD
15 Minute Interval Session
Every Minute cycle and perform thru the following movements until 15 minutes is complete.

Minute 1: 15 Push Press @115#
Minute 2: 35 Double Unders
Minute 3: 5 Muscle ups (or 10 pull-ups + 10 Push-ups)
Minute 4: 15 Push Press @115#
Minute 5: 35 Double unders
etc...continue the trend until 15 minutes are up

**EVERY SET MUST BE UNBROKEN

Wednesday, September 4, 2013

9/3/13: Modified Cindy

WORKLOAD
10 Minute AMRAP
1 Clean and Jerk @225#
5 Pull-ups
10 push ups
15 squats


Monday, September 2, 2013

9/2/13: SQUAT TEST

STRENGTH
"Squat Test"
500m Row
rest 1 minute
10 back squats @40% of 1RM (175#)
rest 2 minutes
10 back squats @50% of 1RM (215#)
rest 2 minutes
8 back squats @60% of 1RM (255#)
rest 2 minutes
MAX EFFORT back squats @80% of 1RM (340#) until Failure (do not stand longer than 5 seconds between reps)
my Score = 15 reps @ 340#

Rest 15-30 minutes

Partner WORKLOAD
In teams of 2 complete the following chipper

50 thrusters @135#
100 KB swings (2 pood)
150 ring dips

*The person resting on the thrusters while the other partner is doing them must hold the kettle belloff the ground.
**once you get to the KB Swings the other person must hold the barbell off of the ground while the person is swinging the KB or else the reps don't count.
***must keep the barbell off the ground during the whole time of ring dips as well.
Time: 14:41





Sunday, September 1, 2013

8/30/13: FU Fridays Continues

Strength
None

WORKLOAD
10 rounds:
200m run
5 burpees
7 toes to bar
9 Wallballs

Time=17:17

Thursday, August 29, 2013

8/29/13: Overhead Sqats

STRENGTH
10 x 1 Overhead Squats
*started low and built up to 245. Not a max but a moderately heavy weight.


WORKLOAD
7 Rounds:
7 Overhead Squats
7 Pull-ups

8/28/13: "Mcghee" Hero WOD

Strength:
5 x 8 Bench Press @225#

WORKLOAD
"Mcghee"
30 Minute AMRAP of:
5 Deadlifts @275#
13 Push-ups
9 box jumps

Wednesday, August 28, 2013

8/27/13: Burners

Strength
None

AM WORKLOAD
8 x 500m of alternating between the rower and skiErg. Or stay on the same device throughout all 8 rounds. 
Rest 2 Minutes between each interval. Set a pace that you will have a hard time maintaining for all 8 intervals. I set a goal to keep all under 1:45 for the row and all under 1:55 for the SkiErg. 

Rest 15 Minutes

For Time:
5 Clean and Jerks (185)
5 Muscle ups
50 Double unders
4 Clean and Jerks
4 Muscle ups
40 double unders
3 clean and jerks
3 muscle ups
30 double unders
2 clean and jerks
2 muscle ups
20 double unders
1 clean and jerk
1 muscle up 
10 double unders
Time=7:00

PM WORKLOAD
For time:
21 Hand Stand Push-ups
21 Hang Cleans (135)
200m run
15 Handstand Push-ups
15 Hang Cleans
200m run
9 Hand Stand push-ups
9 Hang Cleans
200m run


8/26/13: MoSquat Monday

Strength
500m Row
Rest 1 Minute
10 Back Squats @40% of 1 Rep Max (1RM)
Rest 2 Minutes
10 Back Squats @50% of 1RM
Rest 2 Minutes
10 Back Squats @60% of 1RM
Rest 2 Minutes
Max Effort Back Squats @80% of 1RM

My Numbers were based of a 425 Back Squat
I used 175, 215, 255, and 340#s
I ended up getting 10 reps at the end. I will be hitting this again in 1-2 weeks and plan on getting 12+ reps on the last set.

WORKLOAD
7 Minute AMRAP (as many rounds as possible):
9 Back squats (155#)
7 Pull-ups
5 Shoulder to overhead with the same weight.
*goal is to have a challenging weight to where you can do 5 unbroken shoulder to overheads then drop the bar straight on your back so that you go straight into the next rounds back squats without resting.

I ended up getting just under 7 rounds and decided to finish the 7th round even after the time was up.




Monday, August 26, 2013

8/25/13: Clean Sunday


 Strength
Build up to a heavy single clean
*I built up to 315#, which is the heaviest i've gone without using Olympic lifting shoes. I guess you can call that a PR. I started at 135# and added 10-20# each set until I reached 315#.

Rest 5 Minutes

Then 1 Power Clean + 1 Full clean Every Minute (touch and go) for 12 Minutes @265#

Rest 10-15 Minutes

WORKLOAD
10 x 200m Rowing Sprints with 45 seconds rest between each interval.
*pace should be your first 200m of your 1000m pace, or faster.




8/23/13: 30 Minute Interval

Strength
10 x 1 Snatch

10 x 1 Pause Overhead squats @155
*Pause for 10 seconds at the bottom

WORKLOAD
Every minute cycle thru the following movements for the entire 30 minutes.
The only rest you get is the time remaining of each minute after the prescribed work is complete.

1. 10 burpee box overs (20" box)
2. 10 Overhead squats (95#)
3. 100m Sprint

Rest 15 minutes

Then another 30 minute interval session as described above except new movements

1. 30 Seconds max effort air dyne
2. 10 Pull-ups (minimal kip)
3. 50 double unders





Friday, August 23, 2013

8/22/13: Push Presses, Gymnastics, Kettle Bells, Rowing

Interval work/Workload
20 Minute Interval Work
Minute 1: 10 Push Presses @155#
Minute 2: 10 Toes to bar
Minute 3: 10 Push Presses @155
Minute 4: 10 Toes to bar
*Keep up with the trend until 20 minutes are up.
**rest = remaining time of each minute.
***add an extra round for each time you break up into a smaller set(s).

Rest 15-30 Minutes

WORKLOAD 2
3 Rounds:
500m row (1st 500m should be pretty close to 1,000m pace)
20 Kettle bell snatches with 50# kettle (or dumbell, going just below the knees every time)
10 Burpee Pull-ups (perform a burpee, then jump up to a pull-up bar and do a pull-up)

8/21/13: Running

Row Warm-up
30 seconds on/30 seconds off of rowing for 10 minutes @1,000m pace.

Strength
7x3 Thrusters
I built up to 245# straight from the ground/unbroken. (NEW PR)

Workload
5 Rounds:
400m Run
15 Ring Dips
10 Burpees
rest 1 minute between each round

Rest 15 minutes

5 x 30 Seconds max effort Air dyne straight into 8 walking lunges with 100# dumbbells in each hand.
*30 Anchored situps between each round
**rest as needed between each round


Tuesday, August 20, 2013

8/20/13: "The Man Test"





Strength
Power Snatch EMOM (Perform the following reps every minute on the minute for the given time)
Minutes 0-3: 5 Touch and Go Power Snatch @145#
Minutes 4-7: 3 Touch and go power snatch @165#
Minutes 8-11: 1 Power snatch @205# 
Minute 12-14: 5 touch and go power snatch @145# 

Rest 5-10 minutes

Clean + Jerk EMOM
Minutes 0-3: 5 Power Cleans + 1 Jerk @185#
Minutes 4-7: 2 Power Cleans + 1 Jerk @225#
Minutes 8-11: 1 Power Clean + 1 Jerk@255#
Minutes 12-14: 5 Power Cleans + 1 Jerk@185#
*on minute 14 do 5 Clean and Jerks to finish off

Rest 10 Minutes

3x10 Touch and Go Deadlifts @315#
Rest 2 Minutes between each round
*goal is to get all 10 without dripping the bar (adjust your weight to where 10 reps is possible but still a struggle)

WORKLOAD
5 Rounds:
200m Sprint (90% max speed)
5 Muscle Ups (or 10 pull-ups + 10 Pushups as a substitution) 
Rest 1 minute between rounds




Give this a try. Set the reader on the Erg to Watts and try to get the highest reading possible. This is a good test of power and strength. If you do not have a SkiErg, then a Concept2 Rower can work as well (just note that it is much harder to reach this watt rating on a Rower)

Monday, August 19, 2013

8/19/13: MoSquat Monday pt. 1029834...

AM Strength
5x2 Back Squats (start at a relatively heavy weight and then try try to add weight for every set)
(I built up to a 375 x 2. still feeling yesterdays hike, normally I would go heavier)

AM WORKLOAD
Complete the following as FAST AS POSSIBLE with little or no rest between rounds/reps:

21 Bench Presses (135#)
21 Pull-ups
21 GHDs (or 42 sit-ups if no GHD rack)
18 Bench Presses
18 Pull-ups
18 GHDs (or 36 sit-ups)
15 Bench Presses
15 Pull-ups
15 GHDs (or 30 sit-ups)
12 Bench presses
12 Pull-ups
12 GHDs (or 24 sit-ups)
9 Bench presses
9 Pull-ups
9 GHDs (or 18 sit-ups)
6 Bench presses
6 pull-ups
6 GHDs (or 12 pull-ups)
3 Bench Presses
3 Pull-ups
3 GHDs (or 6 Sit-ups)
(time=14:01)

PM WORKLOAD SESSION
4 Rounds:
1 Minute air squats
1 minute renegade rows (with 2 x 45# dumbells)
1 minute box jumps (20" box)
1 minute shuttle run 10 meters  (set 2 cones 10 meters appart and run back and forth side to side touching each cone)
Rest 1 minute after each round

*count your total reps
(Running 10m = 1 point, 1 squat = 1 rep, 1 box jump = 1 rep, 1 arm row = 1 rep)
(I got 495 total reps)

8/18/13: Recovery WOD

Hike 10 Miles thru the mountains. wear a 20# backpack with water and food.

8/17/13: More WorkLoad

Partner WorkLoad
Complete 2 rounds of:
2 muscle ups (or 2 pull-ups + 2 Push ups for each muscle up)
4 deficit handstand push-ups (or 12 hand release push ups)
8 kettlebell swings (88#)
*once you complete 2 rounds then rest while your partner completes 2 rounds.
**do this until each partner completes 5 rounds of the work stated above (which will be 10 rounds total each).

PM STRENGTH
7x3 Front Squat as heavy as possible

PM WORKLOAD
500m ski (or row if you dont have a ski-erg)
21 Front squats (155#)
500m ski (or row)
15 Front Squats
500m ski (or row)
9 Front squats




Friday, August 16, 2013

8/16/13: Friday WorkLoad

STRENGTH
1 full snatch + 1 snatch balance + 1 OH squat

Here are the weights I used.
1 x 65#,  2 x 95, 2 x  115, 2 x 135, 3 x 145, 3 155, 2 x 165, 3 x 175, 5 x 185, 2 x 155

Just did a bunch of sets so I can work on mobility and muscle memory.


WORKLOAD
5 Rounds
250m ski erg @100% intensity, NO PACING
3 Snatches @155
7 Chest to bar Pull-ups
rest 1 minute between each round

Rest 15 Minutes

SKILL
3 Muscle Ups Every minute for 15 Minutes.

8/15/13: Random title

AM STRENGTH
1 Hang Squat Clean + 1 jerk Every minute on the minute for 15 minutes @ 225#

PM WORKLOAD
BIKE outside for 30 minutes

30 Minute Stretching/Mobility




Wednesday, August 14, 2013

8/14/13: The WORKLOAD Continues

PM WORKLOAD
6 x 500m Row
2 minutes rest between each interval
Kept all times as close to 1:45 as possible

Rest 15 Minutes

15 Minute EMOM
Every minute perform 3 Touch and go Deadlifts @325#
then do double unders until the halfway point thru each minute.
**for ex: if it takes you 10 seconds to do the deadlifts, then you will do dubbs for 20 seconds. Your rest will be 30 seconds.

Rest 15 minutes

"JT"
21-15-9
HSPU
Ring Dips
Hand Release Push-ups

Rest 5-10 minutes

100 strict pull-ups

Rest 15 minutes

2 Rounds:
200m ski erg at 100% intensity
10 pull-ups
rest 1 minute


8/13/13: WorkLoad

STRENGTH
5 x 3 Touch and go power snatch
*i built up to 205# in about 7 sets

AM WORKLOAD
100 Power Cleans @185#
begin each minute with 5 chest to bar pull-ups and continue until 100 power cleans are completed.

PM WORKLOAD
5 Rounds:
Run 400m
10 Toes to bar
20 Ring Push-ups
Rest 1 minute
My time= 14:48 which takes account for the 4 minutes of rest in the total workout.





Monday, August 12, 2013

8/12/13: Mosquat Monday

Strength
5x2 Back Squat

AM Workload
"Kalsu"
100 Thrusters @135#
Perform 5 Burpees at the start of each Minute until you complete the 100 Thrusters

PM Workload
3 Rounds:
30 Seconds Max Effort Airdyne
12 Toes to bar
15 Ring dips
*rest after each round (rest time = time it took to complete the round)
**NO PACING

Rest 5 Min

1 Round:
250m Ski Erg
25 Toes to Bar
25 Ring dips
*no pacing

rest 10 min

18 Minutes of 30 sec on/30 sec rest Airdyne

8/11/13: Sunday Session

AM Workload

1 Minute Max Effort Muscle-ups

rest 5-15 min

7 min AMRAP:
3 Bar Muscle ups
6 Clean and Jerks @ 135#
9 Box Jumps @30"

PM Workload
6,000m Ski-Erg Straight into 1 Mile Sled pull @ walking pace with 90#.

Saturday, August 10, 2013

8/9/13: Back in Training with Volume!

Law finals are over. Now back to training for competition.

AM Strength
12x1 Snatch

AM Workload
10 Minute AMRAP:
1 Muscle up (MU)
1 Overhead Squat (OHS) w/ 155#
2 Muscle Ups
2 Overhead Squats
3 MU
3 OHS
4 MU
4 OH Squats
...Continue on as far as you can get in 10 Minutes

PM Workload
8 Rounds:
8 Wall Balls
8 Box Jump Squats (1 box jump fully locked out on top then perform 1 full squat while on top of the box)
13 plate jump push-ups (1 rep = 1 pushup with hands outside the plate and jumping on top of plate, then performing a full push-up while hands are on the plate...basically 2 push-ups = 1 rep.
23 double unders

PM Strength
25 Minute Power clean EMOM
Minute 0-4: 3 Touch and go Power Cleans every minute @225#
Minute 5-9: 2 Touch and go Power Cleans every minute @245#
Minute 10-14: 1 Power Clean Every 30 seconds @285#
Minute 15-19: 2 Power Cleans Every minute @275
Minute 20-24: 3 Touch and go Power cleans @265# (275# for the last set)

PM Workload #2
3 Rounds:
250 Ski Erg
40 Yard Sled Push (400# sled)












Monday, August 5, 2013

8/5/13: MoSquat Mondays

Strength:
5x3 Back Squats


WorkLoad:
12 Muscle-Ups
12 Front Squats (225# from the ground-no rack)
9 Muscle-Ups
9 Front Squats
6 Muscle-Ups
6 Front Squats

Rest 10 Minutes

5 Rounds of:
30 seconds air dyne / 30 Seconds rest

straight into

4 rounds of:
30 seconds air dyne / 30 seconds rest
30 seconds burpees / 30 seconds rest
30 seconds ski erg / 30 seconds rest



8/4/13: Training

Strength
Rest!

WorkLoad
45 Minutes of SkiErg (or rowing or biking)
 * every 10 minutes stop and perform 10 GHDs/10 box Jumps(30")/10 DB Snatch (70#)


This is a good recovery workout. Take a break from the high intensity/heavy lifting training at least one time a week and do something long and slow. It will definitely help with your recovery.

Friday, August 2, 2013

8/2/12: FU Fridays

Strength Training
Rest

WorkLoad
500m Barbell Carry with 65#
50 Wall Ball Shots
40m Bear Crawl
30 Burpee Box Jumps (24")
40m Bear Crawl
20 Toes to bar
40m bear crawl
10 Hand stand push-ups
500m Run

*3 burpess every time you drop the barbell on the first run, don't go unbroken on the wallballs/toes to bar/handstand push-ups.


Rest 15 Minutes

3 Rounds:
500m ski erg
6 touch and go power snatch @135#
work rest ratio between each round 1:1

then

3 Rounds
500m ski erg
10 unbroken power cleans @ 135#
Work: rest = 1:1

Wednesday, July 31, 2013

7/31/13: Mid Week Training Session

WORKLOAD
4 minute max effort rowing for distance
rest 1 min
4 minute max effort ski-erg for distance
rest 1 min
4 minute max distance sled push 
* set markers to measure 5 meters. Push 5 meters then turn around and push it back 5 meters. 
**Tally up your total distance combined with all 3 movements. 
rest 1 minute
10 Rounds of 30 seconds on/30 seconds off on the airdyne. 

Rest 5 Minutes

STRENGTH
3 Dead Lifts every minute for 15 minutes with 315#
1 Deadlift every minute for 5 minutes with 395#




7/30/13: Tuesday Training Day

STRENGTH
1 Clean + Jerk Every Minute on the Minute for 20 Minutes with 225#
1 Clean + Jerk Every Minute on the Minute for 3 Minutes with 245#

Rest 15 Minutes

WORKLOAD
15 Minute AMRAP
200M Run
10 Shoulder to overhead (135#)
10 Pull-ups

Monday, July 29, 2013

7/29/13: MoSquat Monday

The trend for most people that go to globo gyms as well as body builders is to hit "chest" on Monday's At NoX Training we like to not be like everyone else and hit squats on Monday.


Strength
15 Minute EMOM:
3 Touch and Go squat cleans every minute, on the minute, for 15 Minutes. (45 Reps Total)
205#'s on the bar

Rest 5-10 Minutes

WorkLoad
3 Rounds for time of:
500m SkiErg
30 WallBalls (20# ball to 10' target)
30 Kettle Bell Swings (50#)

Rest 5 Minutes

10 Rounds of 250m SkiErg Sprints
1 Minute rest Between each round


I went to spectate at the CrossFit Games this past weekend and all I saw was FIT women and great athletes. There is no other event where beautiful women as in the picture are all around you. Go to a Football, Basketball, or any other mainstream sport and you will see the that most of the spectators are not healthy and/or in shape. The CrossFit games definitely has the FITTEST spectators on earth. 

7/28/13: SkiErg

I was able to pick up this SkiErg at the CrossFit Games over the past weekend. I was able to test it out tonight with 5,000m. After that I did a partner workout which was 1 person skis a 2,000m distance while the other person performs an AMRAP of CINDY. Then we switched. 

Wednesday, July 24, 2013

Day 205: Death by Clean and Jerk

Strength: 
Rest Day

WorkLoad: 
"Death by Clean and Jerk"
With a continuously running clock, perform 1 clean and jerk the first minute, 2 on the second, 3 on the third, and continue the trend until you cannot perform the prescribed reps in the given minute. 

W/O rest, immediately start death by pull-ups

Rest 10 Minutes

16 Minutes of 30 sec on/ 30 sec off Airdyne or Row




Tuesday, July 23, 2013

Day 204: Amanda

STRENGTH
15 minutes to build to a heavy 1 rep overhead squat.

Rest 5 Minutes


WORKLOAD
"Amanda"
9-7-5
Muscle Ups / Squat Snatch @135#

Rest 10 Minutes

15 Minute EMOM
-5 Back Squats @275#
-15 Ring Dips
-13 Toes to bar

Perform the first movement on minute 1, the second on minute 2, and the 3rd (toes to bar) on minute 3. Cycle through that for 15 minutes.

Sunday, July 21, 2013

Day 202: Track

AM Session

Hurdle Drills (hurdle mobility, hurdle walkovers, over unders, skips)
1 Mile Time Trial

Strength: 30 minutes later
5x20 Bench Press
5 x 12 Strict Pull-ups

PM Conditioning
Every 2 Minutes for 10 minutes perform the following curcuit:
-30 seconds of max effort air dyne for calories
-10 sumo deadlift high pulls with 115#
-1 muscle up to 12 ring dips
*should take about 1 minute to about 1:15...then you rest the remainder of the 2 minutes

After 10 minutes then just continue to do 30 seconds on/30 seconds off until 25 minutes

-on the 25th minute perform 10 Sumo deadlift high pulls straight into 1 muscle up to 12 unbroken ring dips.






Saturday, July 20, 2013

Day 200: F.U. Fridays



Last night we did a typical F.U. Friday workout to finish off the hard training week. Run thru the following work with your only break/rest being the remaining time of each minute. 10 Burpee penalty for not completing any work in the prescribed minute. The goal is to complete all 19 rounds of work in the given time. 

WorkLoad
-5 minutes: run a 400m every 2.5 minutes(start first 400 when the clock hits 0:00 and the second one at 2:30)
-EMOM 5 Minutes: 20 wallballs
-EMOM 5 Mintutes: 10-9-8-7-6 Burpee Box Jumps (24" box)  
-EMOM 5 Minutes: 20-18-16-14-12 Kettle bell swings (88#) 
-5 Minutes: run a 400 every 2.5 min


Extra Credit
-10 Rounds: 1 minute Airdyne(or row)/ 1 Minute Rest
*max effort















Thursday, July 18, 2013

Day 198: More intervals

Intervals are one of the best conditioning methods because they allow you to maintain high intensity over a longer time span. Today's Workload was intervals of 1 minute of work, followed by 1 minute of rest.


Workload
Cycle thru the following movements on a 1 minute of work/1 minute rest interval until 3 rounds are completed.

3 rounds:
Rowing - try and row at your 1k place or faster
Air Dyne - similar to rowing pace
Burpees - max effort
Kettle bell swings (53#) - unbroken for the whole minute

Wednesday, July 17, 2013

Day 197: Do you Know your Muscle Fiber Type ?


What is your Muscle Fiber Type?

Knowing your muscle fiber type can help you determine your approach to training. Have extermely high fast twitch muscle fiber, then you must spend more time on higher rep schemes and endurance type workouts. Have extremely low fast twitch muscle fiber then you must spend more time training in the lesser rep range workouts, and workouts that last much less in duration but are more intense. Read the article for more information.



Strength
Rest

WorkLoad
3 rounds of:
15 Hang cleans @ 135
15 Burpees

Rest 10 Minutes

18 Minute EMOM
*at the start of the clock perform #1 on the first minute, #2 the second minute, then #3 the second minute. After #3 then repeat the cycle.
**follow the pattern until 18 minutes is up. your only rest is the time remaining for each minute after the work is completed.

1. Max effort air dyne for 30 seconds (or rower)
2. 12 unbroken toes to bar
3. 12 unbroken push presses @135#



Day 196: Interval Training


Today we adopted 3 used AirDyne Bikes. These Bikes are a great addition to Training and are a staple in a strength and conditioning program. They add cardiovascular endurance and stamina stimuli and can be mixed in with any other movements in a metcon. Mix in some gymnastics, olympic weightlifting, and power lifts and you will have a totally new workout experience. I tested these out today by doing some interval work (explained below) and know that they are going to come with great results. Cant wait to put these to good use. 



AM WORKLOAD

10 Minute EMOM 
(every minute, on the minute perform the following reps, alternating between the 2 listed sets)
1. 7 Touch and Go power snatch @ 135# (or pick a weight that you can complete all reps touch and go, but is still a challenge.
2. 2 Power Snatches @ 185 (or about 85% of your max power snatch)
*Every minute alternate between these 2 sets, and rest the remainder of each minute.
**the goal is to move the weight as efficiently and and fast as possible while maintaining proper form

Rest 5-10 Minutes

10 Minute EMOM

1. 7 Touch and go Clean and Jerks @ 135# (or scale down as needed in order to go unbroken)
2. 2 Power cleans + 1 Jerk @ 225# (scale as needed but should be heavy)



PM WORKLOAD

20 Rounds of: 30 seconds of work / 30 seconds rest on the Air-dyne
*this should not be paced. Every interval should be 100% effort. If you die out then keep attacking the next interval with 100% effort.

Rest 10 Minutes

10 Rounds of 30 secs work, 30 secs rest (same as above)

Saturday, June 29, 2013

Day 180: Criteria for Competition

Some conversational topics have arisen at the box lately as we prep for our next competition; the LC Dynamic duo. One of the topics was: what criteria should you meet before you compete in a competition. As you probably figured out by now I do not read over and edit any of the material I write on the blog or internet. So please ignore any typos or grammatical errors. Also, please feel free to share your own criteria. 

My Criteria for entering into a competition:

"Wou must want to WIN! That is the most important thing; no matter what is thrown out there and to still want to win. 
YOu must want to win during the middle of a training session. You must want to WIN before a training session. You must want to 
WIN at all times of your day, whether its night, day, or when youre dreaming. You must want to WIN everyday...There is no
OFF-Day for wanting to WIN. Without wanting to WIN there is NO COMPETITION. Once you lose that 'want' then you should not compete. If Not wanting to win or not wanting to do what is necessary to win ever enters your thought process at any point (during training/rest/etc) then you are not ready to compete, Plain and Simple. Look up the definition of "Compete" in the dictionary and tell me what you see. The definition I got was "To strive against another or others to attain a goal, such as an advantage or a victory." Until you meet the criteria ABOVE you are not ready to compete."


Strength
-build up to 3 rep max overhead squat
then
-snatch balance skill work-
then
-snatch technique work-

WorkLoad
Team "Josh" (teams of 2)
42 oh squats @ 95#
84 pull-ups
30 oh Squats
60 pull-ups
18 oh squats
36 pull-ups






High rep pull-ups = Rips, and falling off of the pull-up bar (see video below-PLAY CLOSE ATTENTION @ 47 seconds in)




Friday, June 28, 2013

Day 179: WorkLoad Fridays

It was about 100 degrees when the pics below were taken. Some sport teams and boxes take it easy when its hot.... NoX Training Turns up the Volume! 30+ minutes of constant plyometrics, weight moving, heart racing,  and sweat glands pumping. You can tell from the pictures that everyone gave everything he/she had and the WorkLoad (WL) sucked every bit of energy from them. It's not always  over 100 degrees when we workout, but when it is we go long and hard. Stay Hydrated my friends!

*Be sure to click each photo before saving it from your phone so that you get the full quality version*