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)

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)

"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?

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)

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)

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.

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.

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.

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

"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.

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)

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)

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!

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.

Box Jumps + Push-ups

Strength

3 x 5's

Metcon

An elegant couplet:

For time...

20, 15, 10, 15, 20

Box Jumps

Push-ups

BHam  11:23

DF  12:09

BU  11:16

KE  9:06
PR  8:34
SS  8:49 (subbed step-ups for boxjumps)
KZ  8:16
BHeg  9:30

"The Chief"

Strength Training:  3x5's

MetCon:  "The Chief" ~ Max rounds in 3 minutes of . . .
    - 3x powercleans
    - 6x pushups
    - 9x squats

Rest 1 minute.  Repeat for a total of 3 cycles.

Tuesday:

Wednesday:

"Inverted" Jackie

Strength Training
3 x 5's (though KZ did 5 x 3 on power cleans)

Metcon
"Inverted" Jackie
1000 meter row
50 hang power cleans
30 push-ups

KZ: 15kg bar, 8:27
BHeg: 25# bar, 11:09
BB:  20kg bar, 9:52
DF:  55# bar, 9:56
BHam: 65# bar, 9:23

The Up's!

Strength
3 x 5's

Metcon
2, 4, 6, 8, 10, 8, 6, 4, 2
Twice!
(100 total reps)

-Step-ups with weight (1 rep = left and right step)
-Push-ups
-Sit-ups

MWF crew
KZ: 17:11 (19", 22#)
DH: 17:22 (18", 22#)
BH: 18:53 (17", 20#) - all but the final 6, 4, 2
LK: 10:01 (17.5", 0#) - did 1/2 the workout, b/c first day!

KZ and DH both finished the first half in 8:36, which means they both went faster on the second time through.

TThS crew
KD:  17:07 (17.5", 20#)
KE:  17:21 (17", 22#)
BH:  25:09 (19", 20kg)
BB:  16:30 through the last 8's (13", 24#)
DF:  11:42 for 1 round (2 blues, 20#)
BU:  17:43 (2 blues, 20#)

Good work, everyone!

CrossFit Cindy

Strength
3 x 5's

Metcon
1/2 Cindy
On the minute for 10 minutes:
   - 5 ring-rows
   - 10 push-ups
   - 15 squats

Friday:  DH, BH, KZ, and PR all held pace and completed all 10 rounds.  Good work!
Saturday:  BB completed 10 rounds on the minute, as did BU, with modified reps (5/5/10).  BHam worked at a steady pace with rest as needed for 8 rounds.