"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)

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

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.

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"

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

"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)

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

DH's new kipping pullups!

KE squatting with big wheels!

Strength Training: 3x5's (except squatters, who moved up to 4 sets of 5's)

MetCon:  3 rounds of . . .
     - 1 minute rowing
     - 1 minute wallballs
     - 1 minute boxjumps
     - 1 minute rest

3 mins of work, 3 mins of rest. 3 rounds.

Strength Training
3 x 5's

(KZ's 104.4# backsquats!)

Metcon
3 rounds...
In 3 minutes, row 500m (or run 1/4 mile) AND complete as many
reps as possible of wallballs (or thrusters).

Rest 3 minutes between each round.

DF: 500m row + 14lb wall balls (20, 18, 20 reps)
BB: 500m row + 10lb wall balls (22, 20, 16 reps)
KE: 1/4 mile run + 33lb bb thrusters (9, 15, 18 reps)
BHeg: 500m row + 10lb wall balls (3, 6, 7 reps)
SS:  500m row + 12lb wall balls (23, 21, 22 reps)
KZ:  500m row + 11lb wall balls (15, 15, 15 reps)

"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

High-Intensity Intervals

Strength
3 x 5's

MWF Group 1 - Stair Sprints
From Auxy Gym Landing to Roof Landing
Full Sprint - Max Effort
6 rounds, on the 1:15
DH, KZ

See my previous commentary on stair sprints here.

MWF Group 2 - Rowing
1 min max effort
1 min rest
5 rounds
BH, CL

T/Th/Sat - Shuttle Sprints
6 Rounds in the Auxy Gym
0:40 running
1:00 rest

KE: 5.0, 5.5, 5.5, 5.5, 5.5, 6.0
KD: 5.5., 5.5, 5.5, 5.5, 5.5, 5.5
DF: 4.5, 4.5, 4.0, 4.5, 4.5, 5.0
BH: 4.0, 5.0, 6.0, 6.0, 6.0, 6.0
BU: 4.5, 4.5, 4.5, 4.5, 4.5, 4.5

Revisiting: 3x 1-minute stations WOD

Strength Training:  3x5's

MetCon:  Revisiting a WOD we did back on August 27 . . .

3 rounds for max reps of:
   - 1 minute max air squats
   - 1 minute row (for calories)
   - 1 minute DB swings
   - 1 minute rest

Outstanding improvement!  Many of you used heavier loads today, or performed more reps in the same time, than 6 weeks ago.

Rowing, Box Jumps, Swings

Strength Training:  3 x 5's

Metcon:  3 rounds, 1 minute each of ...

-Rowing

-Box Jumps

-Swings

-Rest

3x 1-minute stations WOD

Today's new skill = Rowing.  Even if you already know how to row, it's worth checking out the C2 website/video on rowing technique essentials.  We'll go over these briefly in today's warmup . . .

Warm-up + Practice: in pairs, with each pair moving through 3 activities:

1. Rowing technique instruction/review
2. 5,4,3,2,1 of overhead squats, pushups, situps + mobility
3. 3 sets of 5 powercleans (for technique practice)

Strength training:  3x5's (Monday), 3x8's (Tuesday)

MetCon:  3 rounds for max reps of . . .

• 1 minute max air squats
• 1 minute row (for calories)
• 1 minute DB swings
• 1 minute rest