Friday, August 30, 2013

Sunday, August 25, 2013

The 5 Habits Of Successful Strength Athletes


Want to be strong? Check out the latest article from The Gentleman & The Meathead:

http://gentlemanandmeathead.com/2013/08/08/the-5-habits-of-successful-strength-athletes/

This week at 911 CrossFit 8/26-8/30

Monday


Strength
8 Minute Clock:
Every Even Minute
-3 Position Clean @ 60% of Clean
Every Odd Minute
-1 Power Clean+3 Front Squats @ 60% of Clean
...then
Back Squat
-3x8 +10lbs from last week

WOD
Three rounds of:

With a 5 Minute Clock:
400m Run
1 Rope Climb
Then with remaining time:
Max Effort Squat Cleans 185/135
Rest one minute before repeating.



Tuesday


Strength
Push Press
-5x5 As heavy as possible.
Strict Pull-ups
-Max Effort. Perform one set after every Push Press set.

WOD
For time:
30-20-10
Wall Ball
KB Snatch 70/53

rest five minutes then...

Row 500m Faster than humanely possible.



Wednesday


Strength
3-Position Snatch
-2 Sets @ 60%
-1 Set @ 65%
-2 Sets @ 70%
Speed Back Squat
-5x3 @ 65% (Down with control, up explosive as possible)

WOD
For time:
50 Dubs
10 Squat Snatches 95/65
40 Dubs
5 Squat Snatches 95/65
30 Dubs
10 HSPU
20 Dubs
5 HSPU
10 Dubs



Thursday


Strength
12 Minutes to find a Thruster 1rm

WOD
For time:
200m Suicide Sprint (Speed bump and back twice)
Two rounds:
50m Barbell Walk (Back Rack) 225/135
5 Back Squats 225/135
Unload Weight and then...
Two rounds:
50m Overhead Barbell Walk 135/95
5 Overhead Squats 135/95
Unload Weight and then...
50m Overhead Lunge 65/45



Friday


Strength
15 Minutes to find Back Squat 3rm
15 Minutes to find Clean & Jerk 1rm

WOD
"Nate"
20 Minute AMRAP of:
2 Muscle-ups
4 HSPU
8 KBS 70/53




Sunday, August 18, 2013

This week at 911 CrossFit 8/19-8/23

Monday


Strength WOD
Every Even Minute for 10 Minutes (Including 0:00)
-Squat Snatch+Hang Squat Snatch @ 70%
Back Squat
-3x10 +5lbs from last week

WOD
For time:
400m Run
3 Rope Climbs
15 OHS 115/75 (RTG: 135/95)
15 Pull-ups (RTG: 6 Muscle-ups)
400m Run
2 Rope Climbs
10 OHS
10 Pull-ups (RTG: 4 Muscle-ups)
400m Run
1 Rope Climb
5 OHS
5 Pull-ups (RTG: 2 Muscle-ups)



Tuesday


Strength WOD
Four rounds not for time of:
-5 Bench Press @ 80%
-5 Pendlay Barbell Row. Heavy but perfect.

WOD
For time:
Buy in: 800m Run
then..
Three rounds of the couplet:
10 HSPU
10 Goblet Squats 70/53
Then immediately..
Three rounds of the couplet:
10 Wall Balls
10 KBS 70/53
then..
Cash out: 800m Run



Wednesday


Strength WOD
Back Squat
-3x5 @ 60% (deload)

WOD
"Frace"
21 Thrusters 95/65
21 Pull-ups
10 Clean & Jerks 135/95
15 Thrusters 95/65
15 Pull-ups
10 Clean & Jerks 135/95
9 Thrusters 95/65
9 Pull-ups
10 Clean & Jerks 135/95

Rest approximately five minutes then...

Row 2k or Bike 10 Minutes. LOW Intensity/active cool down



Thursday


Strength WOD
10 minutes to work on Heavy TGU

WOD
For time:
Three rounds of:
20 HRPU
100m Sprint

Rest two minutes then perform... (Honor system)

Eight rounds of:
3 Burpees
4 KB Snatches (2 per arm) 53/35
5 Box Jumps

Fun fact: The Turkish Get Up dates back to over 200 years ago. Turkish wrestlers would have to prove their strength to fight by having to lie down next to 100lbs and stand the weight up gracefully. This rite of passage is now known as the Turkish Get Up.



Friday


Strength WOD
Every Even Minute for 10 Minutes (Including 0:00)
-Power Snatch+2 Squat Snatches @ 65%
then
Strict Pull-ups
-5 x Max Effort with 1 Minute rests

WOD
12 Minute AMRAP of:
Barbell Complex at 135/95*
-3 Hang Cleans
-6 Push Press
-9 Front Squats
30 Double Unders

*If the bar is dropped during the complex, a 5 Burpee penalty follows before completing the rest of the complex.








Sunday, August 11, 2013

This week at 911 CrossFit 8/12-8/16

Monday


Strength WOD
EMOM for 8 Minutes
-2 Squat Cleans+1 Jerk @ 70%
Back Squat
-3x10 +5lbs from last week

WOD
"Lifter's Nightmare"
15 Minute AMRAP
800m Run Buy-in
-20 HRPU
-15 Pull-ups
-10 Box Jumps
-5 HSPU
at the end of the 15 minute AMRAP immediately:
60 Double-unders



Tuesday


Strength WOD
Close-grip Bench Press
-5x3 at 80% of Bench Press Max

WOD
"Runner's Nightmare"
3 Rounds for time of:
3 Squat Snatches 115/75
6 Push Presses 135/95
9 Hang Power Cleans 155/115
12 Deadlifts 245/185

Start with 35's/15's on each side. Have 10's ready to add, and 45's for the deadlifts.



Wednesday


Strength WOD
Full Snatch (As low as possible)
-2x3 @ 70%
-2x2 @ 80%
-1x1 @ 90%
-1x1 @ Heavy Single
Back Squat
-3x5 @ 65%

WOD
15 Minute AMRAP of:
1 Rope Climb
10 Burpee Box Jumps
10 Russian KBS 70/53
*At the intervals of 0:00, 3:00, 6:00, 9:00, and 12:00, you will perform a 200m Sprint Suicide. (Speed bump and back twice)



Thursday


Strength WOD
Four rounds not for time
-8 Strict Press @ 70% of 1rm
-ME Strict Chin-ups

WOD
30-20-10
Thrusters 75/55
L Pull-ups
Ring Dips
Sit-ups

Cash out: Row 1k



Friday


Strength WOD
15 Minutes to find a Clean 1rm
12 Minutes to beat last weeks Back squat 3rm

WOD
15 Minute AMRAP of:
20 Double-unders
20 KB Snatch 53/35 (10 each hand)
50m KB Overhead Walk 53/35 (KB each hand)
50m Farmer's Walk (KB each hand)





Monday, August 5, 2013

This week at 911 CrossFit 8/5-8/9

Monday

Strength WOD
Every Even Minute for 12 Minutes:
-Clean Complex:
-Squat Clean+Hang Squat Clean+2 Front Squats+3 Push Press @ 80% of New Clean 1rm
Back Squat
-3x10 +5lbs from last week

WOD
2013 Raid Games WOD "Man Up"
10 Minute AMRAP of:
5 Man Makers (Dumbbells or KB) 35/25
10 KB Snatch 53/35
10 Hang Power Clean 135/95



Tuesday


Strength WOD
Three rounds not for time of:
ME Bench Press (BW male/ 75% BW female)
ME Strict Pull-ups
10 Ball Slams (As hard as possible)

WOD
2013 Raid Games WOD "9 Eleven"
9 Minute AMRAP
1 Rope Climb 15'
9 Shoulder-to-Overhead 135/95
11 Muscle-ups/Chest-to-Bar Pull-ups




Wednesday


Strength WOD
Squat Snatch
-5x2 @ 75%
Snatch-grip Deadlift
-3x5 @ 100% of Snatch 1rm
Back Squat
-3x5 @ 65%

WOD
2013 Raid Games WOD "Sniper"
5 Minute Cap:
3 Deadlifts 135/95
3 Deadlifts 185/135
3 Deadlifts 205/155
3 Deadlifts 225/175
3 Deadlifts 235/185
Max Double-unders with remaining time




Thursday


Strength WOD
15 Minutes to find a new Push Press 3rm

WOD
Three rounds for time of:
10 KB Swings 70/53
10 Squats with KB in rack position - right
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 70/53
10 Squats with KB in rack position - left
25 yard One Arm Farmer Walk with KB in rack position - left




Friday


Strength WOD
Below-Knee Hang Squat Clean
-3x2 @ 80%
-2x1 @ 90%
Back Squat
-12 Minutes to beat last weeks 3rm (attempt)

WOD
For time:
Run 400m
30 Thrusters 95/65
Run 400m
30 Pull-ups
Run 400m
30 Wall Balls
Row 1000m