Spotlight on our Athletes: Michael Alvez

Michael Alvez wasn't always the sleeve-less wearing WOD destroyer you know of now.  Just over a year ago, he was weighing 350 pounds and is now 210 pounds.  With motivation, dedication, proper training and nutrition, he was able to take the weight of the average sized man off his shoulders.  Now, one-hundred and forty pounds lighter, he continues his pursuit for elite fitness each and every day with one-hundred percent determination.

This week at 911 CrossFit 3/11-3/15

Monday

Strength WOD
Back Squat
-5x5 @ 80% of 1rm

WOD
5 Rounds for time:
20 Overhead Lunges 45/25 (10 each leg)
10 Box Jumps
10 Chest-to-bar Pull-ups



Tuesday

Strength WOD
Hang Snatch
-1x3 @ 70%
-2x2 @ 80%
-1x1 @ 90%
-1x1 @ Heavy Single


WOD
1 Minute ME HSPU
-then immediately...
1 Minute ME Wall Slides
-then immediately...
3 Minute ME Burpee Broad Jumps
-then immediately...
5 Minute AMRAP of the couplet:
10 Wall Balls
10 KBS 53/35
-then immediately...
Run 400m



Wednesday

Strength WOD
15 Minutes to work on the skill set (Not for time):
4 TGU (2 per arm, as heavy as possible)
3 Skin-the-cat

WOD
Every Minute on the Minute for 6 Minutes
-1 Clean+3 Front Squats @ 85% of Clean 1rm
-Double-unders in time between
Score= Number of Double-Unders

rest two minutes then...

Every Minute on the Minute for 4 Minutes (Including 4:00, so 5 Sprints total)
-Sprint 100m (Speed bump and back)

rest two minutes then...

Row 1k

Coaching Notes: Open Competitors rest/recovery day. Strength WOD is NOT for time.  Take your time and develop strength in these high-skill movements.



Thursday

Strength WOD
To be Determined

WOD
CrossFit Open 13.2



Friday

Strength WOD
"Linda"
10-9-8-7-6-5-4-3-2-1
1.5 BW Deadlift
BW Bench Press
3/4 BW Cleans

WOD
Four Rounds for time:
100m Farmers Walk (As Heavy as Possible)
5 Tire flips (As Heavy as Possible)

This week at 911 CrossFit 3/4-3/8

Monday

Strength WOD
OHS
-2x3 @ 80% of 1rm
-1x2 @ 90% of 1rm
-1x1 @ 103% of 1rm (New 1rm Attempt)

WOD
Three rounds for total reps of:
1 Minute Max Effort Front Squats 135/95
1 Minute Max Effort HSPU
1 Minute Max Effort KBS 53/35
1 Minute Max Effort Pull-ups
1 Minute Rest



Tuesday

Strength WOD
Snatch High Pull+Hang Power Snatch
-5 sets (work up weight every set, sets start at 70% of Snatch 1rm)

WOD
"Elizabeth"
21-15-9
Clean 135/95
Ring Dips

then...

Tabata Double-unders



Wednesday

Strength WOD
EMOM for 7 Minutes
-3 Reps Back Squat @ 85% of 1rm

WOD
8 Minute AMRAP
14 Pistols (7 Per leg)
7 Box Jumps
7 Toe-bar

rest two minutes then...

4 Minute AMRAP
5 Deadlifts 315/155
10 Barbell Burpees (5 Per side)

Coaching Notes:  Athletes participating in the Open prepare for the first WOD.  Active recovery day: Light rowing, foam rolling, stretching.



Thursday

Strength WOD
Close-grip Bench Press
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)

WOD
2013 CrossFit Open Workout #1



Friday

Strength WOD
None

WOD
"Hamilton"
Three rounds for time of:
Row 1000m
50 Push-ups
Run 1000m
50 Pull-ups

Coaching Notes: You can start at the 1000m Run if rowers are taken

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

This week at 911 CrossFit 2/25-3/1

Monday


Strength WOD
OHS
-3x3 @ 85% of 1rm
Back Squat
-1x20 10lbs more than last week

WOD
5 Clusters 115/75 (Clean+Thruster)
10 Toe-to-bar
10 Wall Balls
Run 400m
10 Clusters 115/75
20 Toe-to-bar
20 Wall Balls
Run 400m
5 Clusters 115/75
10 Toe-to-bar
10 Wall Balls



Tuesday

Strength WOD
Power Snatch+Hang Snatch
-5 Sets (Start at 65% of Snatch 1rm and increase by 5% every set)

WOD
15 Minute AMRAP:
10 Pull-ups (RTG: 3 Muscle-ups)
15 KB Swings 53/35
10 Box Jumps


Wednesday

Strength WOD
12 Minutes to work on TGU

WOD
9-6-3:
Clean & Jerk 155/105
18-15-12:
Burpees
3x-2x-1x:
100m Sprint

Coaching Notes: WOD goes as follows: First round: 9 Clean & Jerk, 18 Burpees, 300m Sprint (Speed bump and back three times), Second Round: 6 Clean & Jerk, 15 Burpees, 200m Sprint (Speed bump and back twice), etc...



Thursday

Strength WOD
Close-grip Bench Press
-4x3 @ 95% of 3RM

WOD
2 Minute AMRAP
Rope Climb

rest two minutes then...

5 Minute AMRAP
3 Deadlifts 315/185
20 HRPU

rest two minutes then...

5 Minute AMRAP
3 Deadlifts 275/155
5 HSPU

rest two minutes then...

Row 500m faster than two weeks ago.


Friday

Strength WOD
Clean+Hang Clean
-5 Sets (Start at 65% of Clean 1rm and increase by 5% every set)

WOD
For time:
Run 800m
30 Med Ball Sit-ups (Ball must touch floor behind your head and in front of your feet) 20/12
30 Strict Pull-ups
30 Double-unders
Run 400m
20 Med Ball Sit-ups
20 C2B Pull-ups
20 Double-unders
Run 200m
10 Med Ball Sit-ups
10 Pull-ups
10 Double-unders

This week at 911 CrossFit 2/18-2/22

Monday

Strength WOD
OHS
-3x3 @ 80% of 1rm
Back Squat
-1x20 @ Estimated 10rm (Use chart)

WOD
Hero Challenge WOD "Chris Kyle"
10 DL (255/160)
50 OH Lunges (45/25)
40 Sit-ups
30 HRPU
20 Shoulder-to-Overhead (165/115)
10 DL (255/160)
Time Cap: 12 Minutes


Tuesday

Strength WOD
5 Rounds for time:
5 Burpees
5 Bodyweight Power Cleans
5 Overhead Slams
Rest between rounds= Time it took to complete previous round.

WOD
Run 800m



Wednesday

Strength WOD
None

WOD
30 KBS 80/53
30 Wall Balls
30 C2B Pull-Ups
Row 1k
20 KBS 80/53
20 Wall Balls
20 C2B Pull-ups

GWOD
2 Minute total L-Sit hold (Break up as necessary)



Thursday

Strength WOD
Close-grip Bench Press
-4x3 @ 90%

WOD
EMOM for 5 Minutes
5 Ring Dips
5 Box Jumps

rest two minutes then...

EMOM for 7 Minutes
3 Squat Cleans 135/95
Time between minutes is max effort Double-unders
Score=Total Double-unders



Friday

Strength WOD
Snatch
-2x1 @ 80%
-1x1 @ 85%
-1x1 @ Heavy Single
Pendlay Row
-3x5

WOD
200m Farmer's Walk Buy-in 53/35 (KB)
then 3 rounds of:
16 Single-Arm Kettlebell Thruster (8 per arm)
8 Toe-to-bar
4 Deficit HSPU (45 Pound plates)
1 Rope Climb
then
400m Sprint Cash out

This week at 911 Crossfit 2/11-2/15

Monday

Strength WOD
12 Minutes to find OHS 1RM

WOD
For time:
20 Front Squats 205/135
30 Box Jumps
40 KBS 80/53
50 Wall Balls
60 Double-unders



Tuesday

Help us reach our pledge for the Best Buddies 100 mile bike ride!

Strength WOD
Three Position Snatch (Snatch from floor+Snatch from above knee+Snatch from high hang)
-6 sets of one complex.  Start at 50% of 1rm and work up accordingly at a high intensity.

WOD
7 Minute AMRAP
5 Hang Power Cleans 155/75
10m Overhead Walk
5 Shoulder to Overhead 155/75
10m Barbell Lunge

rest three minutes then...

7 Minute AMRAP
200m Run
5 Squat Snatch 95/65
5 HSPU



Wednesday

Strength WOD
Not for time:
5 Rounds of:
2 TGU (Per arm)
Max Effort Strict Pull-ups

WOD
10 Minute AMRAP
4 Deadlifts 315/155
4 Wall Slides
8 Pistols (4 per leg)


Coaching Notes: Strength WOD is not for time.  Rest is your friend to get quality work in.


Thursday

Strength WOD
12 Minutes to find Close-grip Bench Press 3rm

WOD
5 Minute AMRAP
10 Ring Dips
10 KB Snatch (5 Per Arm) 53/35

rest two minutes then...

5 Minute AMRAP
10 HRPU
10 Russian KBS 80/53
10 Toe-to-bar

rest two minutes then...

Row 500m faster than humanly possible




Friday

Strength WOD
Three Position Clean (Clean from floor+Clean from above knee+Clean from high hang)
-6 sets of one complex.  Start at 50% of 1rm and work up accordingly at a high intensity.

WOD
For time:
15-12-9-6-3
Clusters (Clean+Thruster) 115/75
Burpees
100m Sprint (Stays 100m entire time)

This week at 911 CrossFit 2/4-2/8

Monday

Strength WOD
Front Squat
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)

WOD
Three rounds for time of:
30 Chest-to-bar Pull-ups
30 Deadlift 155/115
30 Box Jumps 24/20

rest then...

Super Bowl WOD
4 Minute AMRAP
34 Box Jumps
31 Pull-ups
(Hey, at least I warned you)



Tuesday

Strength WOD
Death by Bodyweight Clean

WOD
Run 1200m buy-in
Then two rounds of:
15 OHS 135/95
20 HSPU
25 two-fers wall balls
then 150 DU cash-out



Wednesday

Strength WOD
10 Minutes to work on Heavy TGU

WOD
8 Minute AMRAP
10 Russian KBS 80/53
Sprint 50m
5 Burpees
Sprint 50m

rest two minutes then...

5 Minute AMRAP
1 Rope Climb
1 Tire Flip
Every round increase by one rep...(2nd round=2 Rope Climbs, 2 Tire Flips, 3rd round=3 Rope Climb, 3 Tire Flips, etc.)

rest two minutes then...

Row 1k for time



Thursday

Strength WOD
Floor Press
-2x3 @ 90% of 3rm
-1x3 @ 95% of 3rm
-1x3 @ 105% of 3rm (Attempt)


WOD
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.




Friday

Strength WOD
Split Jerk
-5x2 (Heavy, increase weight as necessary)
Snatch Balance
-5x1 (Heavy, increase weight as necessary)

WOD

12 Minute AMRAP
5 Power Snatch 135/75
10 Toe-to-bar
15 Wall Ball

GWOD
Skin the Cat
-3x5