"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)

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)

"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?

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)

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.

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

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.

"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)

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.

Remote Training for Faculty Athletes #2

PART 1. 3 rounds of (5 pullups, 10 pushups, 10 sit-ups)

PART 2. 3 rounds of (1:30 run + 1:30 stepups)

Coaching comments: 

• In PART 1, sub for pullups as needed.  Find some straps and simulate ring rows, or try jumping pullups (Note:  We don't recommend the "negatives" he shows here at 1:20, since the slow lowering is an eccentric contraction that can make you super sore; instead, just drop back down.)
• The PART 2 run should be as fast as possible. Could be on a treadmill, or an out-and-back if running outside.
• Try to minimize the transition time between running and step-ups.
• The step-ups should be STEADY. This is where you will recover from the run (while still doing work).  Be sure to switch lead legs so that you're not stepping up with the same leg on every rep.
• We will try to PROGRESS from here weekly by adding weight on the step-ups. You could hold weights in hands at your sides or wear a backpack loaded with water bottles or kitty litter.