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