WODs Posts

9.9.16

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SQUATS! “A) Back Squat; 2×2@65% 2×2@75% 2×2 @80% 2×1@85% Work up to a TECHNICAL SINGLE *IT MAY HAVE BEEN 85%! B) Back Squat Cluster; 3x(1/1) @ TECHNICAL SINGLE *Rest 0:30 b/t reps *Rest 3:00 b/t sets ” Up to 205 for a single. 185 for a double. Did the second part at 190. My right … Continued

9.8.16

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AM PM “Speed Ladder (Alternate-Feet); A1) In-In-Out-Out; x2, rest 0:15 A2) Ali Shuffle; x1/direction, rest 0:45 x2-4 sets A1-A2 *Priority is accuracy. Only move as fast as you can keep your feet moving in the proper pattern Plyo; B) Pogo Jump, MR; 2×8, ret 0:30 C) Box Jump + Depth Jump onto Box; 4×3, rest … Continued

9.6.16

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AM Plyos “A) Pogo Jump, SR; 3×3, rest 0:30 B) Scoop Toss; 10 total reps *rest as needed https://www.youtube.com/watch?v=fbswA4ZszEU” Lifts “Snatch Balance; 5×2@85% 3 Position Power Snatch: 2×1@60% 2×1@65% Work up to a Heavy set of this complex Snatch Push Press; 2×2@80% 5×2@85%” Gymnastics “A) 5 – Weighted (10lb vest) peg board ascents B) 10 … Continued

9.5.16

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Did the gyms 3 person team workout (which meant I did a little more than a 3rd of) 42min. cap 50 pull ups 100 KBS 35# 150 air squats 50 pull ups 100 hand release push ups 150 wall balls 50cal row 100 burpees 150 slam balls (we got to 50) With a 400m run … Continued

9.2.16

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“A) Back Squat; 2×2@75% 2×2@80% 1×2@85% Work up to a Heavy Double *Let’s call this a technical double! B) Back Squat Cluster; 3x(1/1/1) @ 85% of Heaviest Weight used in Part A *Rest 0:20 b/t reps *Rest 3:00 b/t sets” Got up to 195 for a double. If I shifted my ass up like I … Continued

9.1.16

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Plyos “Speed Ladder (Alternate-Feet); A1) Zig Zag (In-In-Out) + Forward Paralette Hops; 1+5, rest 0:15 A2) W-Weave + Lateral Paralette Hops; 1+5/direction, rest 0:45 x2-4 sets A1-A2 Plyo; B) Pogo Jump, MR; 2×5, rest 0:30 C) Depth Jump; 8:00 to find Max Height *Use a haning ring for a target https://www.youtube.com/watch?v=Ka-Jiodx1Nc” Lifting “Muscle Snatch: 2×2@60% … Continued

8.30.16

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Plyos “A) Rocket Jump, SR; 3×3, rest 0:30 B) Seated Box Jump; 10 Total Reps *rest as needed https://www.youtube.com/watch?v=WBp-H-PuczM” Lifting “High Hang Snatch + Snatch Balance; 5×2+2@75% of SN BTN Jerk: 2×2@70% 1×2@75% 3×2@80% *Superset each SET with a 30″” box jump Push Jerk Cluster; 2x(3-3-3), rest :20 + rest 3:00 *perform at about 80% … Continued

8.29.16

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Globo Day! Hamstring curls, leg abductions, back extensions, obliques and this stuff: “A) Front Squat: 2×3@65% 1×3@75% 2×3@85% up to 155 B1) BB Reverse Lunge: x6/side@MTR, rest 0:00 105 B2) Stride Jump Crossover; x10, rest 1:30 x3 sets B1-B2” Man am I rusty!

8.23.16

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Quick little workout at Villa Albani CrossFit in Roma, Italy. 3 Rounds : Rest 1:1 25cal Assault Bike 20 UB Wall Balls 20 Russian KBS 20 UB Wall Balls 25cal Assault Bike Then some single leg hip extension and back extensions for accessory.  

8.20-21.16 Gr1ps Games

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Had an awesome weekend competing on Lido de Jesolo beach in Italy. I met so many great people and look forward to calling them friends from now on. Rather than bore you with all of the workouts I will overwhelm you with pictures!

8.16.16

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Finished up the camp with Jeff today: Accessory 3 Rounds 15 Reverse Hyper 14 antirotation hollow hold band punches Gymnastics “A) 10 – From straddled stand on parallettes, press to HS + 6sec HS hold. Attempt to lower down to L-support, even if you fail B)10 x Ring complex – 1 strict MU + press … Continued

8.14.16

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Taught a seminar with Jeff Evans at CrossFit Redline this whole weekend. Very fun and I think we learned where we need to improve a lot! Accessories “A1) Back (NOT Hip) Extension on GHD; x6-8 A2) Hollow Hold; 0:20-0:40 x3-4 sets A1-A2 B) Paused, SL Glute Bridge; 3-4x 8-10/side *Hold extra weight across lap if … Continued

8.13.16

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AM aerobic work ^ Plyos Agility; A) T-Drill; 8:00 of Practice, rest as needed *stop and pause in “”ready”” position at each cone Plyo; B) Lateral Box Jump; 5×4 (2/side); rest 0:30 https://www.youtube.com/watch?v=dyvh5AxOkzs” Lifting “A) Push Jerk; 3 Rep Technical Max + B) Push Jerk Cluster; 2x(3-3-3), rest :20 + rest 3:00 *perform at about … Continued

8.12.16

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Strength A1) DB rear Foot Elevated Split Squats w/ slow Eccentric: xME/side *Use same weight from Last week and go for ME reps with good form A2) Split Jump, MR; x8, rest 2:00 x3 sets A1-A2 B) Belt Squat w/ KBs; 3×12, paused C1) S/L RDL, no wt; x8/side C2) Goblet Squat; x12 FAST reps … Continued

8.11.16

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Plyos “*Use Plyo’s/Agility as a warm up for Weightlifting Segment Speed Ladder (Alternate-Feet); A1) In-In-Out-Out; x2, rest 0:15 A2) Ali Shuffle; x1/direction, rest 0:45 x2-4 sets A1-A2 *Priority is accuracy. Only move as fast as you can keep your feet moving in the proper pattern Plyo; B) Box Jump + Depth Drop; 4×3, rest 1:00 … Continued