This week at 911 CrossFit 1/30-2/3

Monday

SWOD
Standing Overhead Press
3x5 (65%, 75%, 85%, last set is max repetition attempt)

CWOD
"Fight Gone Bad"
5 Rounds
1 Min- Wall Ball 20/12 10 Feet
1 Min- SDHP 75/55lb
1 Min- Box Jump 24/20
1 Min- Push Press 75/55lb
1 Min- Row for Calories
1 Min- Rest

Every rep and calorie is 1 point.  Post total points.

then...
3 Rounds for quality
50ft Barbell Overhead Walks 135/95


Coaching Notes:  Actively press up and squeeze the bar to further activate the triceps.  Flex your abs and glutes to keep the body stable.

Tuesday

21-15-9
Cleans 135/95
OHS 135/95
TGU 53/35

then...

Tabata "Kettlebell Snatch" 35/20
Every set alternate arms.

Coaching Notes: Kettlebell Snatch is NOT a one-arm kettlebell swing.  Watch the video below for technique tips.

Wednesday

SWOD
Back Squat
3x5 (65%, 75%, 85%, last set is max repetition attempt)

CWOD
"Bananas"
50 DU
40 T2B
30 KBS
20 HSPU
10 Reverse Burpees
20 Push Ups
30 Box Jumps
40 Sit-ups
50 Pull ups

then...
400m Farmer's Walk 53 or higher/35 or higher

Coaching Notes:  Actively squeeze for optimal forearm activation.  To avoid ripped hands, place the dumbbell/kettlebell into your callous instead of the bottom of your hand.  Lazily grabbing anything will cause skin to fold and give your callouses an opportunity to rip.  Watch this video for explanation and apply to all exercises.

Thursday

SWOD
Pendlay Barbell Row (Reset Barbell on ground every rep)
5x6-8
Then...max repetition attempt Ring Row

CWOD
21-18-15-12-9-6-3
Row for Calories
Thrusters 95/65
Jump Squats


Friday

SWOD
Bench Press
3x5 (65%, 75%, 85%, last set is max repetition attempt)

CWOD
"Desforges"
Five rounds for time of:
12 reps Deadlift 225/185
20 Pull-ups
12 reps Clean and Jerk 135/95
20 Knees to Elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Having trouble with the SWODs?

I made this quick video on how to effectively do our Strength WODs.  Strength is a huge component of CrossFit  so it behooves you to take the SWODs just as serious as the rest of the WODs.  If you can Overhead Press 200 pounds, think about how that strength will transfer to doing a WOD such as "Fran"?  Not only will WODs become easier, but your increased strength will result in increased muscle mass, aesthetic goals, and a higher metabolism.

www.strstd.com

Remember!  Write down your numbers!  After the first cycle (3 weeks)  Remember to go get a new set of numbers by adding 5 pounds to your Bench Press and Overhead Press, and 10 pounds to your Squat and Deadlift.

The 5/3/1 Strength system was invented by successful power-lifter Jim Wendler who has squatted 1,000 pounds and has countless titles.  I've been using this system for over a year and have great success.  Bench Press went from 235 to 280, Squat 205 to 352, and Deadlift 335 to 455.  I still have my numbers and logs from a year back.  Track your progress and the results will come.

If you're more interested in reading about the 5/3/1 system, you purchase the ebook here:
http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=2976

This week at 911 CrossFit 1/23-27

TGC
Last week's Tough Guy is Allen Duarte.  
This week's Tough Guy/Girl Challenge is:
Tough Guy:
Dead hang every rep, Weighted Pull-up 45lbs.  Record reps in the comments below.  Must be Strict and visual clearing chin over bar.
Tough Girl:
Hold Chin over bar for time with 25 pounds attached.  Record time in the comments below.  You may be assisted up but that's it.


Monday

SWOD
Bench Press
1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1 (95% of 1RM, max repetition attempt, hitting at least 1)


CWOD
Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Tuesday

"Annie"
50-40-30-20-10
Double unders
Sit-ups

then..


"Annie Are You Okay?"
21-15-9
Row for Calories
Thrusters 65/45
Medball Clean 20/12
SDHP 65/45
Wall Ball
Burpees



Wednesday

SWOD
Deadlift
1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1* (95% of 1RM, max repetitions attempt, hitting at least 1)

CWOD
F.R.E.A.K.
WOD consists of first rounds of Fran, Eva, Annie, and Kelly
For time:
21 Thrusters 95/65
21 Pull-ups
Run 800m
30 KB Swings
30 Pull-ups
50 Double unders
50 Sit-ups
Run 400m
30 Box Jumps (24'')
30 Wall Ball 20/12

Thursday

SWOD
Snatch
4x2 (50, 60, 70, 80% of 1RM)
Then 1 heavy single.


CWOD
For time:
Run 800m
20 Burpees
30 Box Jumps (24'')
40 Double Unders
30 Ball slams
20 Squats
Run 400m
20 Toes 2 Bar
30 Walking Lunges
Run 200m
40 Sit-ups
30 Push-ups
20 Double-unders

Friday

SWOD
Back Squat
1x5 (75% of 1RM)
1x3 (85% of 1RM)
1x1 (95% of 1RM, max repetition attempt, hitting at least 1)

CWOD

For time:
1 Rope Accent
10 Cleans 135/95
2 Rope Accents
10 Split Jerks 135/95
3 Rope Accents
10 Clean and Jerk 135/95

Skill WOD:
L-Sit 60 seconds.  This is broken up however needed (6 sets of 10 seconds, 3 sets of 20 seconds, etc.)

This week at 911 CrossFit 1/16-1/20

TGC (Tough Guy/Girl Challenge)
This Week's TGC is:
1 set of 100 Reps, 100/75lbs Back Squat for time. If set it broken, doesn't count.
Record time in comments below for this week's title of Toughest Guy/Girl of the box.  Have until next Sunday to post time.  Can be completed any time during the week before/after WOD, if you dare.


Monday

SWOD
Back Squat
3x3 (70%, 80%, 90%* of 1RM)
Last set is max repetition attempt, hitting at least 3

CWOD
"Randy"
For Time:
75 Power Snatches with 75lbs

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.




Tuesday

CWOD
For time:
1 Round
All lifts performed with an empty 45lb bar
Run 400m
20 Back Squats
20 Front Squats
20 Overhead Squats
Run 400m
20 Shoulder Press
20 Push Press
20 Push Jerks
Run 400m
20 Hang Power Cleans
20 Hang Power Snatch
Run 400m

Skill WOD:
Tabata Wall Runs
(If you can no longer do the runs, hold handstand)

Wednesday

SWOD
Bench Press
3x3 (70%, 80%, 90%* of 1RM)
Last set is max repetition attempt, hitting at least 3

CWOD
"Dirty Thirty"
Row 30 calories
30 Wall Balls 20/12
30 Box Jumps
30 Supermans
30 Sit-ups
30 Push-ups
30 Knees to Elbows
30 KB Swings 53/35
Row 30 calories



Thursday

SWOD
Deadlift (70%, 80%, 90%* of 1RM)
3x3 Last set is max repetition attempt, hitting at least 3

CWOD
"JT"
21-15-9
HSPU
Ring Dips
Push Ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Friday

CWOD
For time:
Run 800m
21 Push Press 95/65
15 KB Swings
9 Squat Cleans 95/65
Run 800m
9 Squat Cleans 95/65
15 KB Swings 53/35
21 Push Press 95/65
Run 800m

Skill WOD
4x8 TGU 53/35

A Note on Progression

     We all drive to make progress in the field of strength, physique, mentality, and other desires.  This is accomplished through a motivation, which leads to a goal, and the route in which one tackles the goal.  At 911 CrossFit, we give you the workouts to accomplish your strength, conditioning, and aesthetic goals, however, 100% of the burden cannot be put upon us.  You know to kill the WOD and give everything you got from "3, 2, 1, GO" till "TIME," however, are you tracking this progress?  "Hero," "Girl," and Strength WOD's are benchmark to CrossFit Programming and not only track your current strength and conditioning level, but allow you to make progress.
     Whenever you finish a "Hero," "Girl," or Strength WOD, you should be logging the weight used/time completed upon finishing the workout.  This will give you a time to beat the next time (these WODs cycle), an extra plate to add next time, and a stronger, faster you at the end of the day.  Most Strength WODs will give suggested percentages of your 1RM to use.  USE THESE PERCENTAGES; do not "guesstimate."  There are charts available to calculate your 1RM (by the barbells) and percentage charts for SWODs (on the other side of the wall where the white board is).  Use these charts to your advantage, they are there for your personal strength gain.
     Need an idea to track your progress?  You can bring in a notebook, have a white board at home, or you can even download a CrossFit app.  Many are available on both Android and iPhone markets.  Here's an example of a spreadsheet to print and log:
http://www.cynergytraining.com/WOD_Log.pdf

This week at 911 CrossFit 1/9-1/13

Monday

SWOD
3x5 Standing Overhead Press (65%, 75%, 85%* of 1RM)
*Last set attempt for maximum repetitions, hitting at least 5
3x5 Push Press (Same weight as last set of OHP)

CWOD
For time:
10 HSPU
20 Knees to elbows
30 Burpees
40 Box Jumps
50 Dips
60 Pull-ups
70 Push-ups
80 Sit-ups
90 Squats
100 Double-Unders


Tuesday

1 Round for time:
Run or row 200m
21 Deadlifts 225/185
Run or row 400m
21 Sledgehammer Tire hits
Run or row 800m
21 KB Swing 53/35
Run or row 1000m
21 Ball Slams 20lb
Run or row 1600m


Wednesday

SWOD
3x5 Deadlift (65%, 75%, 85%* of 1RM)
*Last set attempt for maximum repetitions, hitting at least 5

CWOD
3 Rounds
Run 400m
1 Rope Ascent
2 Clean & Jerk (Bodyweight)
3 HSPU
4 DB Thrusters 50/35
5 Burpee Box Jumps
6 Wall Balls 20/12
7 Goblet Squats 53/35
8 Pull-ups
9 SDHP115/85
10 Knees to elbows
11 KB swings 53/35
12 Walking Lunges



Thursday

For time
50 Squat Jumps
10 Push Jerks 135/95
40 Squat Jumps
20 Push-ups
30 Squat Jumps
30 Pull-ups
20 Squat Jumps
40 V-Ups
10 Squat Jumps
50m Bear Crawl



Friday

SWOD
3x3 Hang Power Clean (65%, 75%, 85% of 1RM)
3x5 Clean Pull
3x5 Snatch-Grip Deadlift

CWOD
"Griff"
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

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This week at 911 CrossFit 1/2-1/6

Monday

For time:
20 Hang Power Clean 95/65
20 Thrusters 95/65
20 SDHP 95/65
20 Push Press 95/65
20 Deadlift 225/185
20 Overhead Squat 95/65
At top of each minute stop and do 4x burpees



Tuesday

Run 800m then...

3 Bar Muscle-ups
5 HSPU
10 Pull-ups
20 Box Jumps
30 Supermans
40 Knees to elbows
50 Burpees
3 Bar Muscle-ups
then...

run 800m


Wednesday

SWOD
Hang Snatch 3x3
Snatch Balance 5x1
Snatch Grip Deadlifts 3x5
Snatch 3x1 (65%, 75%, 85% of 1RM)

then...

"Fran"
21-15-9
Thrusters 95/65
Pull-Ups


Thursday

"Manion"
7 Rounds for time
Run 400m
135lb back squat, 29 reps (can be broken up)

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.



Friday

SWOD
Bench Press 5-5-5-3-3-3

CWOD
"Cindy"
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats