A tribute to all your hard work

It’s time to spread your wings and fly little birds! :-)

Michelle and I have THOROUGHLY ENJOYED coaching you all. You have more knowledge than you think. Help each other with cues, encouragement, and commitment, and you will continue to get stronger and faster for many years, regardless of your age. Be vigilant about your own form. Both for safety and so that you maintain a measurable standard. Full range of motion on the metcons! Don’t stop learning. Get on the web and watch videos and read articles. Mark Rippetoe, Mike Burgener, Chad Vaughn, Natalie Woolfolk, Mike Rutherford. Those are all names to Google. Those people know their stuff. Follow the programming at CrossFit Invictus. Watch the videos and read the articles posted on CrossFit.com. There’s a ton of free information out there. Write us anytime for advice about training. We’ll always try to help you reach your goals.

Goodbye, MWF Crew!

"Helen"

Congratulations to KZ on her 213.4# deadlift 1RM (97kg)!

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows

  - powercleans (full or hang), deadlifts, benchpress

MetCon:  a modified version of "Helen" (See previously, Jan. 25) ~ 3 rounds for time of . . .
    - run 300m, 0.20 miles on treadmill (or row 375m)
    - 20x swings (pick a fairly heavy weight)
    - 10x pullups (subs = jumping pullups, ring rows, inverted body rows, or lat pulldowns)

We got jammed up with so many people!

KZ:  8:16 (run/row mix, 12kg swings, ring rows)
SS:  9:11 (run, 30# swings, jumping pullups)
DH:  9:54 (run, 35# swings, ring rows)
LP:  8:55 (row, 12kg swings, ring rows)
BH:  10:29 (row, 20# swings, ring rows)
MaTo:  10:43 (run, 15kg swings, jumping pullups)

Repeating "The Chief"

Congratulations to BB on her 1RMs:
101# powerclean, 121# benchpress

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Repeating "The Chief" ~ 3 rounds of 3-minute AMRAPS with 1-minute rest between:  
    - 3 powercleans
    - 6 pushups
    - 9 squats
(See Feb. 6 and Nov. 20)

SS:  5+13, 5+12, 5+3  (56# barbell; best round last time  was 5 even!)
DH:  5+5, 5+15, 6+2 (subbed 35# swings for cleans; best round last time  was 5+5!)
LP:  4+1, 3+16, 4+5 (15kg barbell; subbed step-ups for squats on rounds 2-3)
MaTo:  4+1, 4+3, 3+3, (36# barbell)
KE:  5+1, 5+3 , 5+1 (56# barbell)
BB:  4, 3, 4 (67# barbell)
RD:  4+3, 4, 4 (133# barbell)
(best round in yellow)

Repeat WOD: Crossfit Open 13.2

Strength
3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon
Repeating workout 13.2 from this year's Crossfit Open.  Y'all did it before on March 18.

AMRAP in 10 minutes . . . 

  - 5 shoulder-to-overheads

  - 10 deadlifts

  - 15 boxjumps or step-ups

Monday
KZ: 244, or 8 rounds +4 (55#, 18" step-ups)
LP: 188, or 6 rounds +8 (db press, 22# total, 55# DL, 19" box jumps!)
MaTo: 226, or 7 rounds +16 (db press, 44# total, 55# DL, 13" step-ups)
BH: 221, or 7 rounds +11 (44#, 4 green stackboxes on step-ups - 13"?)
SS: 255, or 8 rounds +15 (44#, 16" step-ups)

Tuesday
The athletes chose to make up their own metcon, which I'll call "Athlete's Choice" . . .
6 Rounds
5 man-makers
10 box jumps

KD: 6:15 - unweighted, strict-push-up man-makers, 17" box
KE: 6:25 - 12# db (each), strict-push-up man-makers, 19" box
MT: 5:46 - 12# db (each), strict-push-up man-makers, 24" box
RD: 5:00 - 15#  db (each), strict-push-up man-makers, 24" box

Video: 1RMs!

Congratulations to everybody on their recent 1RMs!

EMOM Thrusters and Burpees

Strength: 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Every minute on the minute (EMOM) for 10 minutes . . . 
   - 7 thrusters
   - 3 burpees

(from Crossfit Invictus)

DH: 44#
KZ: 44#
LP: 33#
BH: 20# (10# dbs)
MaTo: 30# (15# dbs)

Warm-up: Move like an animal!

Great new warmup movements!  Read all about how and why to do them here.

Repeat: "Just 9 Minutes"

Congratulations on these new 1RM PRs:
BHeg - 42 kg (92.4#) Benchpress!!!
DF - 70kg (154#) Benchpress!!!
KE - 60kg (132#) Backsquat!!!

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon ~ Repeating "Just 9 Minutes," which we've done twice before (See Jan. 7 and Oct. 25)

Three rounds for max reps of . . .
    - 1 minute of powercleans
    - 1 minute of frontsquats
    - 1 minute of pushpress
    - 1 minute of rest

Advice from Crossfit Invictus:   "Prescribed loads are 95# for men and 65# for women - light enough to make continuous motion a reasonable goal.  Scale up or down as you see fit."  Use your previous loads as a guide.

Short Kelly

Congratulations to KZ and SS for their Overhead Press PRs!!!

KZ - 79#

SS - 64# 

Congratulations to DF and BB for their Back Squat PRs!!!

DF - 209#

BB - 187#

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon ~ Modified version of "Kelly"

Monday: 15 min AMRAP . . . 

Tuesday: 12 min AMRAP . . . 

  - run 200m / row 250m

  - 15 wallballs

  - 15 box jumps

Monday

15 min AMRAP . . .
KZ - rowing, 11# wb, 17" box  - 4 rounds + 15 wb + 11 jumps

SS - running, 12# wb, 16.5" box - 4 rounds

LP - rowing, 8# wb, 19" box - 4 rounds + 115 m row

MaTo - running, air squats, 11" box - ? rounds, but perfected his squat!!!

BH - running, 8# wb, 3 green boxes - 4 rounds + 4 wb

Tuesday
12 min AMRAP...
DF - running, 12# wb, 13" box - 3 rounds + run
KE - rowing, 11# wb, 20" box - 3 rounds + row + 8 wall-balls

Invictus Fitness WOD: swings, pushups, run (or row)

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  (modified version of Feb. 7 @ Invictus Fitness)

For time: 

  - 30 swings

  - 30 pushups

  - run 300m (or row 375 m)

  - 20 swings

  - 20 pushups

  - run 200m (or row 250m)

  - 10 swings

  - 10 pushups

  - run 100m (or row 125m)

AMRAP: Pullups/rows and Burpees

Congratulations to KZ on her 134# backsquat 1RM!

(Compare to Sept. 2012)

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP (again!) in 10 minutes...

  - 5 pullups (or ring rows, inverted rows, barbell rows, jumping pullups)
  - 5 burpees
Keep track of your own rounds; there are lots of ways to do this -- use whiteboard markers on erasable surfaces, move tokens, etc.  

LP:  13 rounds +4 (17kg barbell rows)
BHeg:  11 rounds (ring rows)
KZ:  11 rounds + 5 (20kg barbell rows)
MaTo:  patterning and practicing, burpees and inverted rows
SS:  11 rounds (ring rows)

What to look for in a gym...

Some have asked what to look for in a CrossFit-style gym back in the states.  Here are my recommendations:

1.  A focus on STRENGTH.  The gym should have a dedicated strength component to their programming.  At least one heavy lift each session, or regular, dedicated strength days (like an alternating ME Black Box structure).

2.  QUALITY coaching.

Credentials
A lot of CrossFit gyms are run by really nice, enthusiastic, supportive coaches who, quite frankly, have almost no clue what they’re doing.  Many CrossFit coaches have no more than a Level 1 CrossFit certification.  While some of those coaches are outstanding (because of prior or continued education and experience), many are not.  Personally, I would look for a coach who has at least one of the following credentials in addition to a CF Level 1.  These are listed in ORDER OF SIGNIFICANCE (in my opinion):

a.  Certified Strength and Conditioning Specialist (aka, CSCS - a minimum requirement for any NCAA strength and conditioning coach)

b.  Starting Strength Coach (a certification offered by Mark Rippetoe, our strength guru)

c.  CrossFit HQ Trainer designation (this means that the individual teaches at CrossFit certification seminars)

d.  any USA Weightlifting certification (these guys know the Olympic lifts better than anyone)

e.  CrossFit Level 2

As a reference, M and I have (a) and (d), in addition to our CrossFit Level 1.  I will say this: CrossFit did NOT teach us how squat, deadlift, power clean, snatch, or bench press.  Nor did they teach us how to properly coach those lifts.  We learned the “slow lifts” – and how to coach them – from Mark Rippetoe (through watching videos), and we learned the Olympic lifts – and how to coach them – from Chad Vaughn and USA Weighlifting (and hours of watching videos on the web).

Attentiveness
Ask to participate in a free class.  Better, watch a class and observe the coaching from a detached perspective.  Is the coach attentive to everyone in the room?  What’s the coach-to-athlete ratio?  Are athletes actually being coached or just encouraged?  I.e., are form corrections being made?  Are you hearing good verbal cues?

Ability to Scale/Modify Appropriately
Good gyms will have "on-ramp" programs for introducing clients to proper movement form.  You all are beyond that at this point, but a good coach should know how to scale or modify things appropriately for you.  For example, here are a few movements that you're probably not ready for yet (though a skilled coach can work you through a gradual progression once you have the requisite strength), along the modifications we'd recommend:

• Handstand pushups:  Substitute another pushing movement, like pushpress or push-ups.  (Some might even suggest an elevated form of pushups, where your feet are up on a box, which is fine if they show you how.)
• Ring dips:  Dips are nothing more than a downward pushing movement.  The rings make regular dips even harder, by adding in a stabilization component and requiring serious shoulder strength.  Instead, do bench dips, or better yet, push-ups.  
• Muscle-ups:  These are for serious competitors only; it can really jack up your shoulders to try these when you're not ready.  A good coach might substitute a couple of movements like pull-ups/rows and push-ups.  

3.  A SCHEDULE that works for you.  Both time of day, but also days per week.  A lot of CrossFit gyms are set up for three days on, one day off programming.  Make sure that the gyms’s programming will work for you if you want to do MWF or T/TH/Sat.

We’re happy to check out the websites of gyms you’re considering.  If you need help anytime this summer or next year, just let us know!

Pushpress, swings, and boxjumps

Congratulations on all the 1RM's:
SS's 202# deadlift!
BB's 88# SOHP!
DF's 110# SOHP!

Strength:  If you feel up to it, test your 1RM on one of the major lifts!  Otherwise, 3 x 5's of ...

  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  AMRAP in 10 minutes...

  - 10 STO's (shoulder-to-overhead, okay to jerk it!)

  - 10 swings
  - 10 boxjumps
(from Fitness Conduit)

KZ:  5 rounds +27 (44#pp, 12kg swings, 17" boxjumps)
SS:  5 rounds +20 (44#pp, 30# swings, 17.5" - green plate boxjumps)
BHeg:  5 rounds +22 (35#pp - training bar +10kg, 20# swings, 4 green stack-boxes for jumps)
LP:  6 rounds +5 (33#pp, 15# swings, 19" boxjumps)
MaTo:  practicing movements (66#pp, 15kg swings, 11" boxjumps)
KS:  6 rounds +16 (6kg dbs pp, 15# swings, 4 green stack-boxes for jumps)
DF:  6 rounds +4 (66#pp, 15kg swings, 17" step-ups)
KE:  6 rounds even (44#pp, 30# swings, 19" boxjumps)
BB:  5 rounds +3 (66#pp, 15kg swings, 11" + blue plate boxjumps)
KD:  5 rounds +21 (44#pp, 10kg swings, 17.5" boxjumps)

One-arm DB Snatches + Sit-ups

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  UNTIMED, just get the work done...
   - 10x each arm, 1-arm DB snatches
   - 20x sit-ups

(You've done something like this before which you can use to determine loads for the snatches.)

KZ: 6kg
SS: 10kg
BHeg: 5kg
DH: 10kg
RD:  18kg, 10 T2B's




Kind of intense, but some great tips to improve your deadlift.

"Cindy"

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  "Cindy" (modified)

15 minute AMRAP

 - 5 ring rows or jumping pullups

 - 10 push-ups (modified as needed)

 - 15 squats

DH:  14 rounds + 5 (jumping pull-ups, strict push-ups)
KZ:  15 rounds + 15 (ring rows, knee push-ups)
SS:  11 rounds + 3 (1-leg jumping pull-ups, knee push-ups, 17" step-ups)
BHeg: 13 rounds + 3 (ring rows, knee push-ups)
LP:  13 rounds + 3 (jumping pull-ups, knee push-ups)
RD:  13 rounds (strict pull-ups and push-ups)
BB:  13 rounds + 17  (jumping pull-ups and knee push-ups)
KE:  15 rounds + 5 (ring rows + strict push-ups)
KS:  10 rounds (jumping pull-ups + knee push-ups)
KD:  13 rounds + 2 (1-leg jumping pull-ups, knee push-ups)
RD:  11 rounds + 6 (strict pull-ups, strict push-ups, subbed sit-ups for squats)

This is your longest "Cindy" yet!  Compare results to past efforts in March 2013, January 2013, October 2012, and May 2012.

To read:  How much protein do you need?

Mainpage MetCon: Squat-Press Medley/Ladder

Strength:
3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:
Modified from XF mainpage, April 2.
For time. . .

  - 5 overhead squat

  - 10 strict press

  - 15 pushpress

  - 20 frontsquat

  - 25 pushjerk

  - 30 backsquat

See a video of the workout performed impressively by Crossfit Athletes Jason Khalipa and Austin Stack.

Monday
KZ - 8:41 (15kg for overhead squats, 20kg for everything else)
BHeg - 9:41 (15# for overhead squats, 15kg for everything else)
LP - 10:21 (15# for overhead squats, 15kg for everything else)
BB - 6:44 (20kg for everything)
KE - 9:05 (15kg for overhead squats, 20kg for everything else)
DF - 7:41 (15# for overhead squats, 20kg for everything else)
BHam - 8:58 (20kg for overhead squats, 30kg for everything else)
MT - 8:02 (30kg for everything, 135 reps as originally rx'd)

How to Test Your 1RM

(This post is copied from the Strength Standards page of this blog, where it's published statically.)

How to test your 1RM:

• Before you start, use this 1RM calculator to get some idea what you should be able to do.
• Start with a set that easily allows you 5-10 repetitions (~70% of your estimated 1RM)
• Rest about 1 minute.
• Do 3-5 reps at about 80% of your estimated 1RM.
• Rest 1-2 minutes.
• Do 1-2 reps at about 90% of your estimated 1RM.
• Rest 1-2 minutes.
• Go for it!
• If you successfully get the estimated 1RM, keep going!  Be conservative in your increases, but not *too* conservative, since your chances of success decline with each attempt.

Of course, if this is all too math-y, you can just go by feel (which I often do myself).  Just do 2-3 ramping warm-up sets, increasing the weight and decreasing the reps with each successive set.  You should feel primed but not fatigued.  Then, go for it!

Repeating the "Dumbbell Bear" Complex

Congrats to BHeg for her 1RM deadlift of 154#!

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon:  Re-visiting Mike Rutherford's "Dumbbell Bear" complex (done before on Feb. 13)
Every minute, on the minute, for 15 minutes -- not the original 20, yet -- perform . . .
     - 5 db deadlifts
     - 5 db hang cleans
     - 5 db thrusters

Today's work

Originally Rx'd loads are 45% BWT, which is beast mode!  We will scale appropriately.  Use your loads from last time as a guide.  You can make progress in any number of ways:

(A) adding weight
(B) doing 6 reps instead of 5's
(C) completing each round of work faster
(D) going an extra 16th round, or
(E) using the same load/reps as last time, but doing so with better form, more control, and greater efficiency.

Post-script:  Everyone did so well today!  You guys made progress by either adding weight or finishing each round more efficiently.  It took y'all about 30 seconds to complete the work in each round, which meant you had a good solid 1:1 work:rest ratio.  Well done!

"You Can't Outrun a Bad Diet"

Here’s a nice slide show that clearly demonstrates the impossibility of “out-exercising” a poor diet.

GYM WORK -- along with sufficient calories and protein -- is the way to get stronger and improve your conditioning.

DIET (not gym work) is the way to lose fat.

ALL OF US could stand to gain some muscle.

MANY OF US (your coaches included!) could benefit -- performance-wise -- from losing some fat.

Truth!

4-station rotation: rowing, burpees, goblet squats, and pushpress

Strength:  3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Check out BB in what I call "Beast Mode."  (Don't miss her last rep!)

MetCon:  Rotating 3 rounds through these four 45-second stations for max calories/reps, with 15 seconds transition time between movements. . . 

   - Rowing

   - Burpees

   - Goblet squats

   - Pushpress

Modified "The Seven"

Strength
3 x 5's of ...
  - SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), benchpress

Because of the demands of the metcon, we skipped the squats and deadlifts today,

Metcon
Modified version of "The Seven",  one of CrossFit "Hero" workouts.
You can read about the seven individuals being honored here.

7 rounds for time...
7 push-ups
7 thrusters
7 sit-ups
7 deadlifts
7 burpees
7 kb swings
7 jumping pull-ups (or ring rows)

Monday
DH - 7 rounds, 18:40, strict push-ups, 15# db thrusters, 99# DL, 35# swings, jumping pull-ups
BH - 5 rounds, 22:45 modifified push-ups, 33# thrusters, 66# DL, 20# swings, ring rows
KZ - 7 rounds, 25:33, modified push-ups, 44# thrusters, 99# DL, 15kg swings, jumping pull-ups

Tuesday
BB - 7 rounds, 25:06, modified push-ups, 15# db thrusters, 110# DL, 15kg swings, jumping pull-ups
BH - 6 rounds, 27:35, strict push-ups, 30kg thursters, 60kg DL, 21kg swings, ring rows
KE - 7 rounds, 25:42, strict push-ups, 15kg thrusters, 10 walking lunges (DL sub), 30# swings, ring rows
KS - 7 rounds, 29:15, modified push-ups, 5kg db thrusters, 25kg DL, 15# swings, jumping pull-ups

Thrusters and Pullups

Strength
3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon:  Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters, 3 pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups
12 thrusters, 12 pullups
15 thrusters, 15 pullups
18 . . . etc.

We modified pullups as necessary:  lat pulldowns, jumping pullups, or ring rows.  Compare results to when we did this previously back in February.

SS:  subbed 55# pushpress for thrusters + ring rows = 70 reps  (finished 12's + 10 thrusters)
BHeg:  33# thrusters + ring rows = 76 reps  (finished 15 thrusters + 1 ring row)
KZ:  44# thrusters + jumping pullups = 78 reps (finished 15 thrusters + 3 pullups)
KS:  5kg db thrusters + jumping pullups = 60 reps (finished 12's)
BHam:  55# thrusters + near-horizontal ring rows = 60 reps (finished 12's)
KD:  33# thrusters + jumping pullups = 80 reps (finished 15 thrusters + 5 pullups)

Deadlifts + Push-ups

Strength
3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Monday MetCon
For time...
5 rounds
10 deadlifts @ 50% of 1RM
10 push-ups

Tuesday Metcon
For time...
8 rounds
10 deadlifts @ 50% of 1RM
10 push-ups

A short and fast "elegant" couplet.  If you feel this was too easy, either increase the weight on the DL or add more rounds/reps.  Consider the adaptations that are likely to result from each modification.

Monday
MT: 3:08 (110#; hand-release push-ups)
KZ: 3:22 (20kg bar + 22kg = 42kg / 92.4#; modified push-ups)
LP: 3:31 (15# training bar + 12kg = 39#; modified push-ups)
DH: 3:27 (15kg bar + 20kg = 35kg / 77#; strict push-ups)

Tuesday
BH: 10:15 (60kg, strict push-ups)
DF: 9:20 (50kg, strict push-ups)
KS: 6:18 (5/5 reps, 25kg, modified push-ups)
BB: 6:30 (42kg, modified push-ups)
KD: 7:47 (25kg, strict push-ups)
KE: 9:39 (19" box jumps, strick push-ups)

"Short Kelly": Run/Row, Wallballs, Boxjumps

Strength:  3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  A modified version of "Kelly" -- AMRAP in 15 minutes of . . .
   - run 200m (0.13 on treadmill) or row 250m
   - 15 wallballs
   - 15 boxjumps

DH:  5 rounds, 12# wallballs
KZ:  4 rounds + row, 11# wallballs
RD:  5 rounds + 0.11 run, subbed thrusters (10# dbs) for wallballs

EMOM swings and burpees from Crossfit Invictus

Strength:  3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  EMOM (every minute on the minute) for 10 minutes . . .
   - 10 kettlebell swings
   - 5 burpees

DH:  35# swings
LP:  15# swings
BHeg:  20# swings
SS:  30# swings
KZ:  12kg swings
RD:  21kg swings
BB:  15kg swings
KD:  20# swings
KE:  10kg swings
KS:  15# swings
BHam: 21kg swings
DF: 15kg swings

This WOD comes from Crossfit Invictus (Feb. 12, 2013).  Next year, if doing your own metcon programming is too overwhelming, just go to Invictus' website and pick something from the Fitness-level programming.  (Note:  Each day's program usually includes two parts:  strength-training first followed by conditioning.  If you're doing your own strength work -- like we do in our classes -- skip the first part and just do their conditioning work.)

Tabata Squats + Death by Push-ups

Skill Work
Reviewed the Press > Push Press > Push Jerk progression using unloaded barbells.
Encouraged athletes to begin incorporating the pushes and jerks in their strength training.
For example:
1.  Add some reps of push-press and/or push-jerk into their sets of overhead press, or
2.  Add a push-jerk to the first rep of each set of powercleans.

Strength
3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon #1
Tabata Air Squats
4 min AMRAP of...
20 secs on, 10 secs off (8 rounds total)

Q: "Coach, do you want us to go fast or to maintain good form?"
A: "Yes!"

Monday
BH 13, 13, 13, 12, 12, 12, 12, 12 = 99
KZ 15, 15, 15, 15, 15, 14, 14, 15 = 118
LP 13, 12, 13, 12, 10, 10, 9, 9 = 88
SS 16, 17, 17, 17, 17, 16, 16, 16 = 132
RD 20, 18, 17, 16, 16, 16, 16, 15 = 134

Tuesday
BB 18, 16, 16, 16, 16, 15, 15, 15 = 127
KE 14, 13, 13, 12, 11, 11, 12, 12 = 98
BH 13, 14, 14, 14, 14, 14, 14, 14 = 111
KD 15, 15, 15, 15, 15, 15, 13, 13 = 116

Then...

Metcon #2
Death by Push-ups
Do 1 push-up, then...
every 20 secs do another set, adding one repetition each time.  I.e., 1, 2, 3, 4, ...
The workout ends when you cannot complete the assigned reps before the next round begins.

Monday:  Everyone  did modified push-ups, rounds on 0:30
BH 12's + 8 = 86
KZ 12's + 7 = 85
LP 12's + 4 = 82
SS 12's + 10 = 88

Tuesday:  Everyone did STRICT push-ups, rounds on 0:20

DF 8's + 3 = 39

BB 7's + 5 = 33

KD 7's + 5 = 33

KE 11's + 3 = 64

BH 10's + 3 = 58

Double Pyramid of Step-ups, Push-ups, Rows (100 reps total!)

Strength:  3x5's of . . .
  - backsquats, SOHP with barbell rows assistance work (3x 8-10 reps)
  - powercleans (full or hang), deadlifts, benchpress

MetCon:  Double Pyramid, reps of 2-4-6-8-10-8-6-4-2 twice . . .
   - weighted step-ups (L+R=1 rep)
   - pushups (modified)
   - ring rows

We've done this rep scheme before, but with different combinations of movements.  For example, on October 17 last fall, it was step-ups, push-ups, and sit-ups; on January 16 more recently, it was step-ups, rows, and sit-ups.  These are all basic fundamental movements we love to combine in a variety of ways.  You can't say we don't like to mix things up for y'all!

KZ - 18:26 (step-ups @ 18" with 6kg dbs)
SS - 20:32 (step-ups @ 17.5", unweighted due to wonky knee)
BHeg - 22:38 (step-ups @ 17" with 5kg dbs)
Coach R - 17:35 (step-ups @ 18" with 25# plate, horizontal ring rows)

CrossFit Open 13.4

Welcome to LP!

Strength
Two options . . .
A.  Find the weight where you will resume your linear progressions.  Start light.  Focus on form.  Do 3 to 4 sets, adding weight to the bar each set.  If the bar speed slows, you're too heavy.  Strive for a weight that is difficult, but doable.  Wherever you stop is where you should begin with 3 x 5's next time.
B.  Look at the weight you were using for 3 x 5's before break, and begin a new cycle of 3 x 5's beginning with 80-90% of that weight.

Metcon
A modified version of the XF Games 13.4 Workout
As many REPS as possible in 7 minutes...
3 Clean and Jerk - Women 95#, Men 135#
3 Toes to Bar
6 Clean and Jerk - Women 95#, Men 135#
6 Toes to Bar
9 Clean and Jerk - Women 95#, Men 135#
9 Toes to Bar
continue with 12, 12, 15, 15, etc. until 7 minutes are up.

We modified the workout as follows:
3 Hang Power Clean + Bar Overhead (push press, push jerk, split jerk)
3 Sit-ups
6 Hang Power Clean + Bar Overhead (push press, push jerk, split jerk)
6 Sit-ups
9, 9, 12, 12, etc.

KZ  22kg barbell, completed both rounds of 12 + 15 HPC + 12 situps.  87 total reps
DH  22kg barbell, completed both rounds of 15 + 1 HPC = 91 total reps
BH  17kg barbell, completed both rounds of 15 = 90 total reps
SS  22kg barbell, completed both rounds of 12 + 15 HPC + 2 situps = 77 total reps
LP  subbed air squats + push-ups for HPC, completed both rounds of 12 +
15 air-squats/push-ups + 10 situps = 85 total reps

KD, 22kg barbell, completed all 12's + 5 cleans = 65 total reps
KE, 22kg barbell, completed all 12's + 10 cleans = 70 total reps
BHam, 40kg barbell, completed all 12's = 60 total reps
DF, 40kg barbell, completed all 9's + 9 cleans = 45 reps
BB, 30kg barbell, completed all 12's + 8 cleans = 68 reps

Video with highlights from the Thursday crew's morning:

Welcome Back! Dumbbell Complex

Warm-up and Skill Work
Introducing the Split Jerk.  This is the end of the overhead progression:
Press > Push Press > Push Jerk > Split Jerk
There's no better way to put a heavy load overhead.

Strength
Two options . . .
A.  Find the weight where you will resume your linear progressions.  Start light.  Focus on form.  Do 3 to 4 sets, adding weight to the bar each set.  If the bar speed slows, you're too heavy.  Strive for a weight that is difficult, but doable.  Wherever you stop is where you should begin with 3 x 5's next time.
B.  Look at the weight you were using for 3 x 5's before break, and begin a new cycle of 3 x 5's beginning with 80-90% of that weight.

Interlude: Barbell Rows
Introducing the Barbell Row.  This is a classic pulling movement.  Bend slightly at the knees, but mostly at the hips.  You want your back nearly horizontal.  Keep a tight lumbar curve.  Don't let your back round.

There are two advantages of the barbell row over the dumbbell version: 1) you can use more weight, 2) you can adjust the weight more finely.

Metcon
DB complex, 6 reps each of...
deadlift
hang power clean
front squat
push press
sit ups
push ups

3 rounds.  Work briskly, but not frantically.  There is NO CLOCK on this effort.  Try to increase weight used each round.

Amazing Snatch Video

This is Olympian Chad Vaughn, whose classes we we lucky to attend last summer at Crossfit Austin.

Modified Cindy

Strength

3 x 5's
DH worked up to a single-rep max front squat - 165#
SS worked up to a singe-rep max deadlift - 202.4#

Metcon

Modified Cindy

10 minute AMRAP

5 ring rows

10 modified push-ups

15 squats

Friday

KZ: 11 rounds + 9 reps
DH: 10 rounds + 13 reps (strict push-ups!)
BH: 8 rounds + 18 reps
SS:  4 rounds Rx, then 5 rounds + 15 reps (subbing 17" step-ups for squats)

Past efforts can be seen HERE and HERE and HERE.

Swings + Situps

Strength
   - 3 x 5's of powercleans, deadlifts, benchpress
   - working up to a 1RM on frontsquats, + SOHP and 1-arm db rows as time permits



Conditioning

25-20-15-10-5 of kettlebell swings (heavy) and sit-ups.

(This is 1/2 a WOD programmed recently at Precision Crossfit in southern California.)

Wednesday:
DH: 6:00, swings @ 18kg (39.6#)
KZ:  6:16, swings @ 15kg (33#)
SS:  6:12, swings @ 30#
BHeg:  6:16, swings @ 20#

Thursday:
KD: 6:05, 30#
DF: 5:12, 18kg (39.6#)
BB: 5:49, 15kg (33#)
KE: 6:36, 35#

A Great High-Protein Snack

For me it's a snack, but it could also be a great high-protein, post-training breakfast.

Crossfit Open, 13.2

Strength Training:  3x5's (or 3x3's for those who've stalled) . . .
    - frontsquats, SOHP, 1-arm db rows
    - powercleans, deadlifts, benchpress

MetCon:  Workout #2 from the 2013 Crossfit Open.

BHeg: 212, or 7 rounds +2 (45#, 17" step-ups)
DH: 247, or 8 rounds +7 (55#, 19" step-ups)
KZ: 248, or 8 rounds +8 (55#, 18" step-ups)
SS: 225, or 7 rounds +15 (55#, 17.5" step-ups)
BB:  193, or 6 rounds + 13 (66#, 17" step-ups)
DF:  180, or 6 rounds even (77#, 18" step-ups)
KD:  214, or 7 rounds + 4 (55#, 17.5" step-ups)
KE:  200, or 6 rounds + 20 (55#, 19" boxjumps)

Compare your results to competitive athletes worldwide on the leaderboard.  (Play around with the filters at the top for different information.)

CrossFit LA Fitness Test

Warm-up + Skill
Continuing to work on snatch technique.

Strength
3x5's of
- frontsquat, overhead press, 1-arm db rows
- hang power clean, deadlift, benchpress

Conditioning
CrossFit LA Fitness Test
For time...
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups (Rx) or 20 jumping pull-ups

Last time we did this (January 7th, 2013), we'd just come back from Winter Break.  At that time, we dropped the pull-ups, and made other individual modifications as necessary.  This time, we added *jumping* pull-ups, doubling the reps.  (Thanks for that idea, CrossFit New Zealand!)

For each athlete, I recorded three times.
Total elapsed time...
at the finish of the 500m row,
at the finish of the push-ups,
at the finish of the jumping pull-ups.

KZ  1:56, 5:21, 5:51
SS  2:19, 5:26, 5:50
BH  2:42, 6:20, 7:05
DH  2:17, 4:40, 5:05

Compare times to the previous effort HERE.

Wallballs and Situps

Strength:  3 sets of 5's with . . .
   - frontsquats, SOHP, 1-arm db rows
   - powercleans, deadlift, benchpress

MetCon:  With a partner, alternate between . . .
    - 20 wallballs
    - 20 situps

Both partners must finish the movement before you rotate.  Complete 4 total rounds (80 wallballs and 80 situps).

Wednesday
KZ/DH = 6:47 with 11#
BHeg/SS = 7:57 with 8#/12#
BU = 9:18 with 10# (solo, but working steady with no rest)

Thursday
BB/DF : 6:39 with 10#
KD/KE : 6:15 with 8#

50 Curtis P's

Strength Training:  5x5's with
   - frontsquat, SOHP, 1-arm db rows
   - hang cleans, deadlifts, benchpress

MetCon:  50 Curtis P's for time.  We've done this one before . . .

1 Curtis P =
   - hang clean
   - lunge left
   - lunge right
   - pushpress

BU, using 8# dbs:  13:08
BHeg, using 15# bar:  11:40
KZ, using 33# bar:  9:35
DF, using 20kg bar:  12:53
BB, using 20kg bar:  10:37
KD, using 15kg bar:  10:15
KE, using 15kg bar: 10:38
KS, using 3kg dbs, no press, squats on the last 10, ~ 10 minutes

Running/Rowing + Step-ups

Warm-up + Skill
Continuing to work on the power jerk, using this progression
1.  Strict press w/ pause above head, then jerk
2.  Strict press, no pause, then jerk
3.  Push press with jerk

Strength
3x5's of
- frontsquat, overhead press, 1-arm db rows
- hang power clean, deadlift, benchpress

Metcon
This metcon a small piece of Rob Shaul's Afghan Training Program, which is designed to prepare US soldiers deploying to Afghanistan.  Specifically, "to build the 'legs and lungs' needed to hike and ruck around the rocky, steep terrain."  Coach M and I used it to prepare for our Tour du Mont Blanc trek, when we were staying in flat, flat Houston.  I like doing the couplet for multiple rounds, generally 5-10.  I don't think of it as a race.  It's a grind, not for time.

3 rounds for time
Run 400m or Row 500m
50 step-ups

DH  12:50, 17.5"
KZ  14:20, 19"
BH  14:20, 13"

Hang Power Cleans + Push Press

Skill Work
Press --> Push Press --> Push Jerk (aka Power Jerk)

Here's a brief CrossFit video showing the differences:

And here's Olympian Natalie Woolfolk (on the right) coaching a clean and push jerk:

Strength
3x5's of
- frontsquat, 1-arm db rows
- deadlift, benchpress
We skipped overhead pressing and power cleans during out strength training, because of the metcon below.

Metcon
Every minute on the minute (EMOM) for 10 minutes
5 Hang Power Cleans and Push Press (or Push Jerk)
We capped the work interval at 30 seconds max each round to ensure at least 30 seconds of rest.

Wednesday
KZ  58# barbell -- 5, 5, 5, 5, 5, 5, 4, 4, 3.5, ??
BH  48.5# barbell -- 5's across
DH  10kg (22#) dumbells (44# total) -- 5's across

Thursday
KE  25kg (55#) barbell -- 5's across
BB  30kg (66#) barbell -- 5's across
KD  22kg (48#) barbell -- 3 reps first set, then 5's across
KS  17kg (37.5#) barbell -- 5's across

Pushups Test for KD and KE

Before lifting this morning, the K girls did a 1-minute pushup test.  (They missed it last month when we did it, so this is their first measure.)

KD:  on toes,  90-degree arms = 27
KE:  on toes,  90-degree arms = 30

According to the standards for the ACSM pushup test, which allows women to do modified knee-pushups, you're both "Good."  I'm sure you'd be off the charts if you'd done them on your knees!

The Army also has a pushup test, though it's 2 minutes.  You were both able to do as many in 1 minute as the army requires for a passing score in twice that time!

US Army PFT standards for women.  60 points is passing; 90 is excellent.

4-minute couplets

Strength:  3x5's (or 3x3's for KZ)

MetCon:  Complete as many reps as possible in each couplet below.  Rest 2 minutes between couplets.

(A)  10x wallballs + 10x swings
(B)  10x boxjumps + 10x pushups
(C)  10x ring rows + 10x burpees

Sprints, Burpees, and Swings.. Oh my!

Warm-up / Skill Work
Behind the neck, snatch-grip push-press + Overhead squat
PVC -> Training bar -> 15kg bar -> 20kg bar

Strength
3x5's of
- frontsquat, SOHP, 1-arm db rows
- powerclean, deadlift, benchpress

Metcon
5 rounds for time...
Basketball court full length, down and back (approx 50 meters)
5 burpees (or 5 push-ups)
Basketball court full length, down and back (approx 50 meters)

10 swings

KZ  8:08 - 12kg (burpees)

SS  8:45 - 30# (burpees)

BH  8:30 - 15# (burpees)

DH  7:05 - 35# (burpees)

BU  7:23 - 12kg (push-ups)

Compare to August 17, 2012

Fran!

Strength
3x5's of
- frontsquat, SOHP, 1-arm db rows (Kendra and Kara worked on kipping pull-ups)
- powerclean, deadlift, benchpress

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

BB  44#, ring rows - 4:15 (!)
KE  33#, jumping pull-ups - 4:39
KD  33#, ring rows - 4:40
KS  13#, ring rows - 5:30

"Fran"-ish: from the 2012 Crossfit Open

Strength:
3x5's of
   - frontsquat, SOHP, 1-arm db rows
   - powerclean, deadlift, benchpress

Metcon:  Here's one based on the 2012 Crossfit Games Open, WOD #5 ~ Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters, 3 pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups
12 thrusters, 12 pullups
15 thrusters, 15 pullups
18 . . . etc.

We modified pullups as necessary:  lat pulldowns, jumping pullups, or ring rows.  Compare results to those of our recent bout with "Fran" (same movements, different rep scheme).

BHeg:  98 reps, through 15's + 8 thrusters (33# thrusters + ring rows)*
SS:  96 reps, through 15's + 6 thrusters (44# thrusters + ring rows)
BU:  60 reps, through 12's (33# thrusters, lat pulldowns, 6-min. time cap)
KZ:  71 reps, through 12's + 11 thrusters (44# thrusters, jumping pullups)

*In retrospect, Barb thinks she might've skipped the 9's, which means she got 80 reps.  We'll have to do it again to confirm!  :-)

"Angie"

Strength

3 x 5's of . . .

- frontsquat, SOHP, db rows

- powerclean, deadlift, benchpress

Metcon

Angie
100 pull-ups

100 push-ups

100 sit-ups

100 squats

KZ  75 reps, ring rows, modified push-ups (13:19)

BH  60 reps, ring rows, modified push-ups (13:16)

DH  50 reps, jumping pull-ups, strict push-ups (9:56)
KE  70 reps, ring rows, strict push-ups (13:10)
KD  50 reps, jumping pullups, strict push-ups (9:01)
KS  50 reps, ring rows, modified push-ups, anchored sit-ups (12:44)
BB  75 reps, jumping pull-ups, modified pushups (13:00)
DF  60 reps, ring rows, strict push-ups (16:10)

Compare to December 7th and September 10th.

Modified CrossFit WOD

Warm-up
Agility Work + Leg Swings

Strength
3 x 5's of . . .
- frontsquat, SOHP, db rows
- powerclean, deadlift, benchpress

Metcon
The following was posted on Crossfit's main page on January 16, 2013.
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

We modified it, as follows:
For time:
15 Push-ups
20 Ring-rows or jumping pull-ups
25 Kettlebell swings
30 Sit-ups
35 Burpees

Thursday
BH  9:53 (21kg, full burpees)
BB  8:00 (15kg, planking burpees with jump)
KD  6:39 (12kg, jumping pull-ups, full burpees)
KS  8:45  (6kg; plank, modified push-ups, planking/no-jump burpees)
DF  9:00 (20#, planking/no-jump burpees)

Friday
KZ  8:08 (10kg, 17" bench push-ups, full burpees)
BH  9:05 (15#, modified push-ups, full burpees)
SS  9:18 (12kg, 17.5" bench push-ups, full burpees)
BU 9:52 (20#, modified push-ups, planking/no-jump burpees)

3 rounds of 3x1-minute stations (row, boxjumps, wallballs)

Warmup:  adding in Turkish getups

Strength:  3x5's with . . .
     - frontsquat, SOHP, db rows
     - powerclean, deadlift, benchpress

MetCon:  3 rounds of
     - 1 minute rowing
     - 1 minute boxjumps

     - 1 minute wallballs

     - 1 minute rest

(Compare to December 5)

MetCon from Crossfit Invictus

Strength:  3x5's OR 5x3's for lifts on which athletes have reached a plateau

MetCon:  (from Crossfit Invictus Fitness)  For max reps . . . 
3 minutes of backsquat
rest 60 seconds
3 minutes of rowing for calories
rest 60 seconds
3 minutes of burpees

BHeg:
Row = 27
Burpees = 23
Squats, 33# = 30 (6 sets of 5's)

KZ:
Squats, 67# = 33 (5 sets of 5's, then a last set of 8!)
Row = 35
Burpees = 27

Swings + Pull-ups

Warm-up and Skill Work
Turkish Get-ups!

Strength
Continuing with the new lifting structure....
A - Front Squats, Overhead Press, Dumbbell Rows
B - Power Cleans, Deadlift, Bench Press (no change)

Metcon
"Balancing Monday"
Monday's metcon was a box-jump/push-up couplet.  Today's metcon is a kb-swing/pull-up couplet.

20 swings, 1 pull-up
18 swings, 2 pull-ups
16 swings, 3 pull-ups
etc., until
2 swings, 10 pull-ups

We call these "up/down ladders" because one movement is decreasing in number each round (in this case, swings), while the other is increasing (pull-ups).

For pull-ups, we subbed ring rows, jumping pull-ups, or lat pull-downs.  Everyone moved at a nice steady pace, taking very little rest.  Impressive work, y'all!

KZ  6:51 (10kg, ring rows)
BH  7:16 (15#, ring rows)
BU  8:32 (lat pull-downs)
KE  6:38 (30#, jumping pull-ups)

The "Dumbbell Bear" Complex

Strength:  Sticking with the new lifting structure....

A - Front Squats, Overhead Press, Dumbbell Rows

B - Power Cleans, Deadlift, Bench Press (no change)

Metcon:  Mike Rutherford's "Dumbbell Bear" complex (modified)
Every minute, on the minute, for 15 minutes -- not the original 20, yet -- perform . . .
     - 5 db deadlifts
     - 5 db hang cleans
     - 5 db thrusters

Originally Rx'd loads are 45% BWT, which is beast mode!  We're aiming to scale to something between 15-40# total load today.  Don't worry; we'll do this again, play it conservatively today, so if it's too easy today, you can make it harder next time by (A) adding weight or (B) doing 6's.

Wed
KZ:  5's with 10# dbs  (next time try 6kg-15#)
BHeg:  5's with 8# dbs  (good loading)
BU:  5's with 8# dbs  (good loading)
DH:  5's with 15# dbs  (next time try 10kg?)

Thur
KE:  5's with 6kg (next time 15#)
KD:  5's with 10# for the first 7 mins., then moved up to 5kg (next time 5-6kg)
BB:  5's with 15# for the first 10 mins., then moved up to 6's each round  (next time, more weight or 6's across)

Push-ups + Box Jumps

Strength

We introduced a new lifting structure:

A - Front Squats, Overhead Press, Dumbbell Rows

B - Power Cleans, Deadlift, Bench Press (no change)

Prior to the Metcon...

We discussed doing full-plank push-ups with hands on a bench (around 17" high) as an intermediate step between modified push-ups on the knees and full-plank push-ups on the ground.

Metcon

For time...

10, 9, 8, ..., 1

Push-ups

Box Jumps

KZ  6:57 (17" box, 17" push-ups)

SS  6:20 (15.5" box, 17.5" push-ups)

BHeg  7:01 (13", knee push-ups)
KD  5:16 (17.5", full push-ups)
KE  5:52  (19", full push-ups)
DF  6:46  (17", full push-ups)

Fran!

Strength
3 x 5's

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

DH  44# bb  -  5:28
KZ  44# bb  -  5:39
SS  44# bb  -  7:27
BHeg  33# bb  -  6:13

BU  33# / pull-downs with 5 plates  -  7:24

The Chief

Welcome back, Robyn!

Warm-up / Skill Work

Snatch and Overhead Squat Practice with PVC and barbells

Strength

3 x 5's

Metcon

KZ:  4+15 / 4+9 / 4+9 (56# barbell)

SS:  5 even / 4+14 / 4+14 (56# barbell)
DH:  5+3 / 5+4 / 5+5 (subbed 35# swings for cleans)
BHeg:  3+1 / 3+16 / 4 even (45# barbell)
KE:  4+1 / 4+3 / 4+7 (56# barbell)
KS:  2+28 / 3 even / 3 even (6kg dbs for cleans)
BHam:  3+11 / 3+9 / 4+1 (50kg barbell)

Tuesday's Lifting

Run/Row + Step-ups

Warmup:  Snatch drills + overhead squats with 33#/44#

Strength Training:  3x5's

MetCon:  a Military Athlete classic, 3 rounds for time of . . .

• run 400m (or row 500m)
• 50 step-ups, unweighted (25 e.s.)

KZ = 13:50 (row, 17" step-ups)

BHeg = 17:35 (row, 13" step-ups)
BU = 15:12 (run, 13" step-ups)

DH = 13:50 (run, 19" step-ups)
KE = 14:05 (row, 19" step-ups)
KS = 15:07 (run, 13" step-ups)
BHam = 14:07 (row, 24" step-ups)

Look who's got a kip!

Monday's Lifters

Pushups Test + Deadlifts/Boxjumps Ladder

Warmup/Skillswork:  Working on stuff for hang power snatches

MetCon (A):  Before lifting:  1-minute pushup test.  Set a standard:  knees or toes, chest-to-ground or 90-degree arms, no snaking/bucking/noodling.  Have a partner judge your reps, counting only those that meet the standard.

DH:  on toes, feet together, 90-degree arms = 38
BHeg:  on knees, 90-degree arms = 31
BB:  on toes,  90-degree arms = 27
BHam:  on toes, 90-degree arms = 40

(NOTE:  For kicks, you can compare your results to the standards for the ACSM pushup test, which allows women to do modified knee-pushups.  The Army also has a pushup test, though it's 2 minutes.  Still, you may be able to do as many in 1 minute as the army requires recruits to do in twice that time!  See Army standards below - 60 points is passing; 90 points is excellent!)

US Army PFT standards for men.  60 points is passing; 90 is excellent.

US Army PFT standards for women.  60 points is passing; 90 is excellent.

Strength:  5 x 3's EXCEPT for deadlifters.  You should sub in some kind of pulling work today -- pullups, db rows, lat pulldowns, etc.

MetCon (B): After lifting:  Complete as many reps as possible in 7 minutes of . . .
1 deadlift, 2 boxjumps
2 deadlifts, 4 boxjumps
3 deadlifts, 6 boxjumps
4 deadlifts, 8 boxjumps
5 deadlifts, 10 boxjumps
6 deadlifts, 12 boxjumps
7 deadlifts, 14 boxjumps
8 deadlifts, 16 boxjumps, etc......

For the deadlifts, use the same load you're currently using for your working sets of 5's.  Your score is your total number of reps on both movements combined.

The Saturday crew came in and did all this work on their own.

Big props to all y'all!

Repeat WOD: "Just 9 Minutes"

Warm-up:  Continued practice with snatch progressions

Strength Training:  3x5's

MetCon:  "Just 9 Minutes" from Crossfit Invictus

Three rounds for max reps of . . .
    - 1 minute of powercleans
    - 1 minute of frontsquats
    - 1 minute of pushpress
    - 1 minute of rest

From Invictus:  "Prescribed loads are 95# for men and 65# for women - light enough to make continuous motion a reasonable goal.  Scale up or down as you see fit."  You've done this one before, so use your previous loads as a guide.

Burpees + Swings

Strength

3 x 5's

By now, the weight you're using on your work sets should be pretty close to what you were using before Winter break.

Metcon

3 rounds of...

2 minutes of work

     AMRAP
   - 5 burpees

   - 10 kb swings

2 minutes of rest

Start the 2nd and 3rd rounds wherever you left off.  For example, if you were able to get 2 rounds plus 3 burpees in the first two minutes of work, begin round 2 by doing just 3 burpees and then moving on to the swings.  Your score is the total number of rounds completed, plus any extra reps.

Monday

BH:  6 rounds + 5 burpees + 2 swings (20#)

BU:  7 rounds + 1 burpee (10kg)

Tuesday
BH:  8 rounds (20kg)
KE:  7 rounds + 5 burpees + 9 swings (30#)
BB:  7 rounds + 5 burpees + 5 swings (12kg / 26.4#)
KD:  8 rounds + 5 burpees (12kg / 26.4#)

"Helen"

Warm-up:  Practice with snatch progression, OH squat

Strength:  3x5's

MetCon:  a modified version of "Helen"

3 rounds for time of . . .
    - run 300m, 0.20 miles on treadmill (or row 375m)
    - 20x swings (pick a fairly heavy weight)
    - 10x pullups (subs = jumping pullups, ring rows, inverted body rows, or lat pulldowns)

Box Jumps + Push-press

Warm-up / Skill Work
Hang Power Snatch and Overhead Squat

Strength
3 x 5's

Metcon
5 rounds, AMRAP
30 sec box jumps
30 sec rest
30 sec push-press
30 sec rest

This is a "power bias" workout.  Rest is built into the workout, so we want you going as hard as possible during the work periods.  Power, by the way, is work divided by time.  The time is fixed at 30 seconds in this workout, so the more work you do, the higher the power output.  If athlete A does 10 reps at a given weight in 30 seconds, and athlete B does 5 reps at the same weight in 30 seconds, then A's power output is higher.  More work is being accomplished in the same span of time.

THE MAIN POINT OF OUR STRENGTH AND CONDITIONING SESSIONS IS TO INCREASE YOUR POWER OUTPUT ACROSS A WIDE RANGE OF MOVEMENTS AND TIME.

In CrossFit terms, we're seeking "Increased work capacity across broad time and modal domains."

box jumps reps / push-press reps
KZ: 56#, 18" - 11/11, 11/11, 11/9, 11/7, 12/5
SS:  56#, 17.5" - 11/10, 12/9, 12/9, 12/9, 13/9
BU: 33#, 17.5" - 10/12, 10/13, 10/12, 10/10, 10/12
BHeg:  44#, 12" - 9/10, 9/10, 10/8, 10/5, 11/6

BHam:  67#, 24" - 10/15, 10/14, 11/12, 12/13, 13/14 (Totals = 56/68)
DF:  67#, 17" - 10/13, 11//11, 10/10, 10/8, 10/7 (Totals = 51/49)
KS:  33#, 13" - 10/11, 12/12, 11/10, 12/11, 10/11 (Totals = 55/55)
KD:  33#, 17.5" - 11/12, 12/13, 13/14, 13/13, 13/12 (Totals = 62/64)
KE:  44#, 19" - 10/11, 11/11, 11/12, 12/11, 12/10 (Totals = 56/55)

Modified Cindy

Strength

3 x 5's

Metcon

Modified Cindy

12 minutes, AMRAP

5 ring rows (or jumping pull-ups)

7 push-ups

10 squats

Monday

SS: 12 rounds (strict push-ups)

KZ: 11 rounds, +5 ring rows, +5 push-ups (strict push-ups)

BU: 10 rounds, +5 lat pull-downs (at 5 plates), +7 push-ups (modified)

Tuesday
KD:  14 round, +1 push-up (5 strict push-ups per round, jumping pull-ups)
KE:  14 rounds, +5 pull-ups (strict push-ups, jumping pull-ups)
BB:  14 rounds, +5 squats (modified push-ups)
KS:  7 rounds (modified push-ups)
DF:  10 rounds, + 10 squats
BH:  11 rounds (elevated rows)

Past efforts can be seen HERE and HERE.

"Diane" (deadlifts/pushpress)

Strength Training:  3x5's

MetCon:  modified "Diane"

Rx'd:  21-15-9 225# deadlifts + handstand pushups

Our version:  21-15-9 deadlifts (about 60% of 1RM) and pushpresses (about 80% of your 5-rep working load on SOHP).

This is a short, heavy metcon that some of you have done before.  Use your loads from last time to set yourself up today.  Ideally, you want to get this work done between 5-8 minutes.  If you went beyond 10 minutes last time, you were loaded too heavy.  (You may have had the strength to do it, but this workout is intended to be a high-intensity anaerobic effort; if it's too heavy, you'll have to stop too often to achieve the desired effect.)  If you finished under 5 minutes last time, bump up the weight today.

KZ:  6:47 (99#, 44#)
SS:  6:51, nearly a minute faster than before! (99#, 44#)
BHeg:  6:54 (55#, 30#)
DH:  6:22 (99#, 48# / 22kg)