WOD Blog

Saturday - 9.20.14

There will be no open gym after the 930 WOD due to the Kidfit workout.

In teams of 4
5 Rounds of
Row for calories x 60 sec
Burpees x 60 sec
Thrusters x 60 sec 45/35
Rest x 60 sec

3 people work while one rests. Rotate every minute. Score teams total reps/calories.

Friday - 9.19.14

A)
C: Every 90 seconds for 15 minutes - 10 sets
1 Power Clean + 2 Push Jerk @ 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

F: 3 Rounds
6 Bench Press
Rest 60 seconds
16 Renegade Rows - 8 each arm
Rest 2 minutes

B)
C: With a running clock
2 RFT
10 Bar Muscle ups
20 Box Jumps 24/20
30 Deadlifts 185/135

At the 10:00 minute mark
2 RFT
5 Bar Muscle ups
10 Power Snatch 135/95
15 KBS 80/53

F: For time
50/30 Push ups
300m Run
25 Deadlift
30/20 Push ups
300m Run
25 Deadlift

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) OH Banded Shoulder - 2 x 1 min/side
D) Sink Mobilization x 2 min

Thursday - 9.18.14

A)
C: For Time-ish - at a comfortable pace
800m Run
25 GHDSU - add weight if desired
600m Run
20 GHDSU
400m Run
15 GHDSU
200m Run
10 GHDSU

or

Mobility/Rest/Make up WOD

F: Every 90 seconds for 15 minutes - 10 sets
1 Snatch - Power or Squat - climbing

B)
F: EMOM x 21 min
Minute 1 - 30 sec. Calorie Row - all out effort
Minute 2 - 3 Power Snatch @ 70-80% of your heaviest successful attempt from part A
Minute 3 - 15 Abmat SU

Recovery
A) 200-400m Walk/250-500m Technique Row
B) Foam Roll/Lax Ball as needed
C) Child's Pose x 2 min
D) Banded Leg Crossover x 2 min/side

Wednesday - 9.17.14

A)
C: Every 2 minutes for 24 minutes - 12 sets
1 Squat Clean @ 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

F: 3-5 Rounds - not for time
100m Heavy Sled Pull
10-20 Back/Hip Extensions
5-10 Hoglines
100m Farmer's Carry

B)
10 RFT
15 Wall Balls 30/20
10 T2B

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Pigeon/Box Pigeon x 2 min/side
D) Brandy's Butterfly - accumulate 2 min

Tuesday - 9.16.14

Ok, ok, I know I promised a blog tonight, and I do have several topics on the back burner, but unfortunately the Meeks household has been internet-less since Saturday's storm. How the Amish do it is beyond me. More power to them (pun intended). But anyway, my excuse is...it's really hard to type up several paragraphs on my phone. I know, woe is me. I apologize, to the 3 of you that actually read these, and will attempt to remedy this ASAP.

A)
C: EMOM x 10
Minute 1 - 1-4 Muscle ups
Minute 2 - 50 Double Unders

F: EMOM x 12
1 Push Press - climbing

B)
C: Every 5 minutes for 25 minutes
500m Row
15 HSPU
15 Ring dips

-Score time for each round, or reps if rounds are not completed

F: 4 RFT
10 HSPU
15 Box Jumps
20 RKBS

Recovery
A) 200-400m Walk or 250-500m Technique Row
B) Foam Roll/Lax Ball as needed
C) Post Stretch - 2 x 35 sec/side
D) Calf Stretch - 2 x 60 sec/side

Monday - 9.15.14

A)
C: Every 90 sec for 18 minutes - 12 sets
1 Squat Snatch @ 55, 60, 65, 70, 75, 80, 85, 90, 93, 95, 95+, 95+

F: Every 2 min and 30 sec for 20 min - 8 sets
2 HBBS - climbing

B)
C: 5 RFT
6 Squat Snatch 135/95
12 OH Lunges 135/95
12 C2B Pull ups

F: 12 min AMRAP
10 Power Cleans
10 Pull ups
10 Burpees

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Couch Stretch x 2 min/side
D) Box Shoulder Stretch - 3x30 sec

Saturday - 9.13.14

A)
C: Every 10 minutes for 50 minutes - 5 Rounds
500m Row
400m Run
6 Squat Clean 225/155 or 6 Squat Snatch 185/135 - choose your movement
6 Muscle ups
Rest with leftover time - you should aim to rest for a minimum of 2 minutes, and you should adjust your load to allow for that rest

F: 10 RFT w/ a partner - alternate movements
10 SDHP
10 Burpees
300m Run

Recovery
A) Walk 400m
B) Foam Roll/Lax Ball as needed

Friday - 9.12.14

A)
C: EMOM x 10
Push Press @ 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

Then

EMOM x 10
Split Jerk @ 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

F: EMOM x 10
2 Turkish Get ups - 1 each arm

B)
C: 6 RFT
6 HSPU
9 Pull ups
12 Alternating Pistols

F: For Time
30 Calorie Row
30 Power Snatch
30 KBS - try American
30 Pull ups
15 Calorie Row
15 Power Snatch
15 KBS
15 Pull ups

Recovery
A) Walk/Row x 4 min
B) Foam Roll/Lax Ball as needed -
C) Down Dog - accumulate 2 min
D) 5 way Banded Shoulder x 1 min/movement

Thursday - 9.11.14

A)
C: Mobility Drills/Foam Rolling x 30-45 min - this would be ideal and my recommendation

or Make up a missed WOD

or Track WOD

or Rest Day

F: 7 min AMRAP
20 DB Rev Lunges
60 sec Plank Hold - Bows and Toes

Rest 3 min

7 min AMRAP
25 Double Unders (Singles x 3)
10 Air Squats

Rest 3 min

7 min AMRAP
5 DB Hang C&J
10 Box Jumps

Rest 3 min

7 min AMRAP
5 T2B
10 Push ups

Recovery
A) Walk 200-400m
B) Foam Roll/Lax Ball as needed
C) Pigeon Stretch x 2 min/side
D) Banded Hamstring x 2 min/side

Wednesday - 9.10.14

A)
C: Every 90 seconds for 15 minutes - 10 sets
1 Power Clean + 1 Front Squat + 1 Squat Clean - climbing as needed

F: Every 2 minutes for 14 minutes
Minute 1 & 2 - 7 Deadlifts 
Minute 3 & 4 - 5 Deadlifts
Minute 5, 6, & 7 - 3 Deadlift

B)
C: EMOM x 24 - mental toughness wanted
Minute 1 - 15 Double RKBS 53/35 - in each hand
Minute 2 - 10 Box Step Overs w/ KBs in front rack position 53/35 & 20"/16" box
Minute 3 - 15 Unbroken Wall Balls 30/20

F: 4 RFT
20 Ring Rows
15 Abmat SU
400m Run

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed - Lats...hint, hint
C) Spider Stretch x 2min/side
D) Child's Pose x 2 min - add arm crossover as needed
 

Tuesday - 9.9.14

As most of you know, I don't Facebook much, I don't Twit, or Instagram, or participate in any other form of social media.  Should I?  Probably, but I haven't felt a pull towards it.  But occasionally something in life is worth sharing with as many people as possible.  And yesterday was one of those moments.  My wife, Cindy was baptized.  We had discussed it in the past, and I'm proud to say that she was called yesterday, and she answered that calling.  So please give her a little dap when you see her this week.  Thanks, and I'll be back with a blog post next week.
 
A)
C: EMOMx 10
Minute 1 - 1-4 Muscle ups - work strict for an extra challenge
Minute 2 - 30' Handstand Walk

F: 12 min AMRAP w/ partner
12 Wall Balls
12 Burpees

-alternate each round with your partner

B)
C: Every 5 minutes for 25 minutes
500m Row
20 C2B Pull ups

-finish each round as quickly as possible

F: Every 2 minutes for 20 minutes - 10 sets
3 Hang Power Snatch + 12 Split Jumps

Recovery
A) 200-400m Walk
B) Foam Roll/Lax Ball as needed
C) Couch Stretch x 2 min/side
D) Box Shoulder Stretch - 4 x 20 sec.

Monday - 9.8.14

A)
C: EMOM x 6
1 Drop Snatch - start from ground, and remember, no hip drive, just drop as quickly under the bar as possible

Immediately into

Every 2 minutes x 16 minutes - 8 sets
1 High Hang Snatch + 1 Snatch @ 65-75% of 1RM

F: 3 Rounds (20 minute cap)
500m Row
20 Bench Press - weight should stay the same for all three sets
Rest as needed

B)
C: 3 RFT 
12 T2B
12/9 Strict HSPU - 12 for gentlemen, 9 for ladies 
6 OHS 185/135 - from ground

F: 2 RFT
30 Ring Dips
20 Clean and Jerks

Recovery
A) Walk 200-400m
B) Foam Roll/Lax Ball as needed
C) Sink Mobilization x 2 min
D) OH Banded Shoulder - 2 x 1 min/side

Saturday - 9.6.14

C: For Time
800m Run
20 HBBS 225/155
800m Run
20 Deadlift 315/205
800m Run

F: W/ a partner - 1 work, 1 rest
200 Wall Balls
600m OH MB Carry
200 Ring Push ups
600m OH MB Carry

-stay together on MB carries
-every time the MB is lowered, or switches is passed off, perform 3 burpees each

Friday 9.5.14

A)
C: EMOM x 10
1 Press @ 55, 65, 75, 80, 85, 90, 95, 95+, 95+, 95+% of 1RM

immediately followed by

EMOM x 10
1 Push Press - start with last weight used for press and build from there

F: EMOM x 14 of Skill work
Minute 1 - 5-10 HSPU - scale up as needed
Minute 2 - AMRAP Double Unders - work singles if needed
Minute 3 - Rest

B)
C: 3 RFT
10 Bar Muscle ups
15 HSPU
20 Push Press 135/95

F: For Time
30 Ground to Overhead
30 Pull ups
400m Run
20 G2O
20 Pull ups
400m Run
10 G2O
10 Pull ups
400m Run 

Recovery
A) 200-400m Walk
B) 5-Way Banded Shoulder - 1 x 45 sec/movement
C) Foam Roll/Lax Ball as needed

Thursday - 9.4.14

A)
C: Mobility Drills/Foam Rolling x 30-45 min

or Make up a missed WOD 

or Track WOD

or Rest Day

F: 5-6 Sets
Front Squat
Set 1 - 5 @ 50%
Set 2 - 3 @ 75%
Set 3 - 1 @ 85%
Set 4 - 1 @ 90-95%
Set 5 - Test for new 1 RM
Set 6 - Go heavier than 5th set (optional)

B)
F: 3 RFT
400m Row
20 Ring Dips - 30 Parallette Dips
10 T2B - 20 K2F
5 Burpees

Recovery
A) 3 min technique row
B) Post Stretch - 3 x 30s/side
C) Pigeon/Box Pigeon x 2 min/side
D) Foam Roll/Lax Ball as needed
 

Wednesday - 9.3.14

A)
C: Every 2 min x 20 min (10 sets)
2 Power Clean @ 50, 55, 60, 65, 70, 75, 80, 80+, 80+, 80+ of 1 RM from last Monday, 8.25.14

-the first few sets are your warm up
-catch above parallel (no squat)
-no jumping jack cleans, if you find yourself catching the bar with your feet wider, go lighter


F: 4 Rounds (20 min cap)
4 Push Press - challenge yourself
100' Bottoms up KB Walk
60-90 sec Plank Hold on Rings - hands holding rings

B)
C: EMOM x 24
Minute 1 - 15 Unbroken Wall Balls
Minute 2 - 10 T2B
Minute 3 - 10 Burpee Box Jump Overs

-the goal here is the Wall Balls; no matter how fast that heart gets going, fight through to go unbroken

F: 6 Rounds
Against a 60 sec running clock
10 RKBS - heavy
then AMRAP of Thrusters in the remaining time
Rest 60 sec

-score total number of thrusters per round

C)
C: 3 Sets
6-8 Glute Ham Raises

Recovery
A) Walk 200m 
B) Box Shoulder Stretch - 3 x 30s/side
C) Spider Stretch x 2 min/side
D) Foam Roll/Lax Ball as needed

Competitor or Fitness

So what's the difference between the competitor and fitness programming?  Well let's figure it out and hopefully everyone can place themselves in one of the 2 categories.  We could probably use 4 categories, but I can barely come up with fun Saturday WODs let alone 4 a day.  Just know that whichever program you'd like to follow, there are scales and modifications to every movement or WOD.  And honestly what both programs boil down to is each individuals health.  What's the point of this if we aren't getting healthy?  If you have a tweaky shoulder, then let's take care of it.  I get that it's tougher to fight through, but when it begins nagging you in your daily life, that is not a good thing.  So first things first, take care of yourself, and don't be a hero.

Fitness  
-For everyone, from beginners to seasoned veterans
-More variety in movements
-No specific suggestions anymore.  We'd like each individual in this program to choose their own weights, box heights etc.  This way it is up to the individual athlete to decide how heavy they would like to go for a particular movement or WOD.  Remember, look at the WOD in it's entirety from a volume standpoint.  If your maximum deadlift is 225 lbs., attempting to deadlift 205 lbs. in a workout with 45 reps in it may not be the greatest idea.  If you'd like suggestions, please ask one of the coaches at that particular class.  Writing down your stats would be a good thing at this point, and would help a coach make proper suggestions for you.
-We will still have "active recovery" days, but they will be a little more spread out.  The goal is to program 6 days a week.  If you need a day or two off, by all means take one or two off.  Listen to your body.  Rest days are a necessity and your body will thank you years from now.  BTW, this program is designed to improve your quality of life for the long haul.  However, that requires you to be smart and again, listen to your body, and your uber awesome coaches.
-Just because you are in fitness, doesn't mean the workouts are easier.  Actually, sometimes they are harder than competitor WODs.  You have the ability to make them as easy or hard as you'd like.  You can go heavier or lighter, faster or slower, etc.  You can even up scale them.  If pull ups are programmed, try chest to bar.  No one will ever give you guff for attempting to scale up, or trying harder.  Now that doesn't mean change pull ups to handstand push ups, which is a totally different movement, with a different stimulation.
-Just like most aspects of life, you will get out of the program what you put into the program.

Competitor
-For the individual who(m)? (@#$%^& grammar) has aspirations of competing.
-Typically, will have less variety.  We have an idea what movements are typically going to be seen at most local, national, and worldwide competitions.  The goal is to be better at these movements, and all of their scales, whether up or down.  It's only a matter of time before we are going after burpee-back-flip-muscle-up-handstand-push-ups.  But until that time, we will keep it conventional CrossFit.
-Specific weights and movements will be provided.  If you can't perform a WOD with these weight and movement suggestions, scale it.  But your goal should be to get there and perform as many WODs as close to prescribed as possible. 
-Rest/Recovery days are Thursdays and Sundays.  That doesn't mean you can't rest any other day.  Life, jobs, and schedules happen.  These rest days are prescribed for recovery from all of the class WODs, and extra work being put in on your own.  
-We have strength WODs 4-5 days a week and a track WOD once a week.  These are all programmed for your enhancement as an athlete.  They obviously are not required, but highly recommended.  And they absolutely work.  Fitness, y'all are more than welcome to jump in on these, but please talk to me first as they are programmed to coincide with the competitor WODs.
-Hold yourselves to a high standard.  If you know a wall ball didn't reach the target, your squat wasn't deep enough, or you didn't lock out a ring dip, etc. no rep yourself.  Performing movements below standard will only hurt yourself.  Make technique, range of motions, and standards a priority.  That goes for you too Fitness.

Well, that's all I have right now, I'm sure I'm forgetting stuff, so please feel free to ask questions, and we will do our best to provide answers.  I'll be in touch if I can think of anything else.  
Now, let's go get it!

Tuesday - 9.2.14

A)
C: 1 Round
ME Muscle ups - Ring or Bar, your choice

F: 3 Rounds
6-8 Strict Pull ups - add weight if you need a bigger challenge
Rest 30-60 sec
8-10 DB Bench Press
Rest 30-60 sec
4 DB/KB Turkish Get ups - 2 each arm
Rest 60-90s

B)
C: Against a 5 min running clock
1000m Row
Immediately into an AMRAP in the remaining time of
1 Muscle up + 2 Ring Dips

Rest 2 min, and then

Against a 5 min running clock
800m Run
Immediately into an AMRAP in the remaining time of
C2B Pull ups

Rest 2 min, and then

Against a 5 min running clock
1000m Row
Immediately into an AMRAP in the remaining time of
1 Muscle up + 2 Ring Dips

F: 12 min AMRAP
10 DB Renegade Rows - 5 each arm
20 Box Jumps
200m Run

Recovery
A) 3-5 min Walk/3-5 min technique row
B) Child's Pose with reach through - 2 x 60 sec/side
C) Sink Mobilization - accumulate 2 min
D) Foam Roll/Lax Ball as needed

Monday - 9.1.14

Reminder, we are having a 930 am class only, and then an open gym from 1030-12.

A)
C: Every 2 min for 12 min (6 sets)
1 Hang Snatch + 1 Snatch @ 80-85% of 1 RM Snatch

immediately into

Every 2 min for 10 min (5 sets)
1 4-Stop Halting Snatch Grip Deadlifts @ 95-105% 1RM of Snatch - pause for 3 count at each of the following positions - 2" off floor, mid-patella, mid-thigh, and high hang/"pockets"

-use wrist straps as needed

F: 3 Rounds w/ a partner - not for time, but at a good clip
8 Tire Flips
2-3 Wall Walks
20 Weighted Step ups - 10 each leg
10 Partner Leg Tosses w/ a 1 second pause at the bottom

-one partner works while the other rests
-both individuals will complete all 3 rounds

B)
C: 12 min AMRAP
12 HSPU - 6 strict, then 6 anyway you want
24 KBS - use same weight as last Tuesday

F: 3 RFT
15 Deadlifts
12 Hang Cleans
9 Front Squat
6 Jerks

-use one barbell, and the same weight throughout

Recovery
A) 200m Walk
B) Seated Back Twist - 2 x 60 sec/side
C) Figure-4 x 2 min/side

Saturday 8.30.14

C: 6 min AMRAP
3 Squat Snatch 175/115
6 OTBF Burpees
9 C2B Pull ups
Rest 4 min

6 min AMRAP
3 Squat Snatch 155/105
6 OTBF Burpees
9 C2B Pull ups
Rest 4 min

6 min AMRAP
3 Squat Snatch 135/95
6 OTBF Burpees
9 C2B Pull ups

F: In Teams of 6
300 Pull ups
400 Push ups
500 Air Squats
600 Squats

-2 people will start on the movement, 2 will run 100m, and 2 will rest
-when the runners return, the 2 doing the movement go run, and the resters start the movement
-all reps of the movement must be completed before moving on