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.

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.

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#

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#

"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.

The Up's -- Pulling Style!

Strength

3 x 5's

Metcon

"The Up's - Pulling Style"  (see the original)

2, 4, 6, 8, 10, 8, 6, 4, 2...  twice!

Step-ups

Ring rows*

Sit-ups

KZ  17:43 (18", 10kg)

DH  19:34 (19" 12kg -- 20kg for first 2, 4, 6!)

SS  20:03 (17", 20#)

PR  21:39 (18", 44#)

BH  19:34 (17.5", 20#, up + down + back up to 10)

BU  12:35 (17", 12kg, subbed modified push-ups, up + down)

KE ~21 minutes (19", 5kg dbs)
KD ~21 minutes (18", 10# dbs)
DF ~ 21 minutes (17.5", 6kg dbs, up/down + back up to 10)
BB ~ 22 minutes (17", 6kg dbs for the first pyramid)
KS ~ 24 minutes (11", unweighted stepups)
BH 19:32 (24", 6kg dbs)

*Coincidentally, there's a great photo on today's Crossfit.com website that shows how "[T]he physical demand in the ring row varies dramatically based on the position of the heels and the height of the rings."  Check it out.

Tuesday: One-arm DB Snatches + Sit-ups

Strength
Back to a linear progression, adding a bit of weight from Monday's starting point.
3 x 5

Metcon
See the notes HERE for technique tips on the one-arm db snatch.

3 rounds...
As many REPS as possible...
1 min one-arm db snatch
1 min sit-ups
1 min rest

This is a power-biased effort.  We're giving you a minute of rest each round so that you can go all out during the two minutes of work.  Don't hold back!

Athlete: load // snatch reps // sit-up reps
BH: 18kg // 21, 21, 22 // 22, 23, 24
BB: 12kg // 28, 29, 30 // 21, 21, 22
DF: ?? // 20, 20, 22 // 21, 16, 12
KD: 15# // 21, 25, 25 // 26, 25, 23
KE: 10kg // 14, 18, 23 // 24, 28, 34
KS: 10# // 20, 15, 23 // 21, 17 ,18

One-arm DB Snatches + Sit-ups

Today you learned a new movement: one-arm db snatches.  Key points:

-Use your hips and legs.
-Keep the db close to your body and close to your vertical mid-line.
-Be fast and explosive on the pull.
-Come up onto your toes (or actually off the ground!) to get full extension.
-Try to time the catch at the top with the landing of your feet.
-More good instructional points here.

This video is a bit shaky, but it shows pretty good form and demonstrates the difference between the dumbbell and kettlebell version of the lift.

Strength
Back to a linear progression, adding a bit of weight from Monday's starting point.
3 x 5

Metcon
3 rounds...
As many REPS as possible...
1 min one-arm db snatch
1 min sit-ups
1 min rest

This is a power-biased effort.  We're giving you a minute of rest each round so that you can go all out during the two minutes of work.  Don't hold back!

Athlete: load // snatch reps // sit-up reps
KZ: 6kg // 23, 28, 28 //  36, 36, 35
PR: 10kg // 20, 24, 22 //  28, 29, 29
SS: 10# // 24, 26, 29 //  31, 28, 26
BH: 10# // 24, 25, 25 //  25, 23, 23
BB: 17, 18, 19 //  21, 20, 20 (subbed 12" box jumps for snatches)
DH: 10kg // 22, 25, 26 // 32, 30, 32

Burpees + Situps

Strength Training

3 x 5's

Metcon

An elegant couplet:

10 minutes, as many rounds as possible:

10 burpees

10 situps

Prior to the metcon, we discussed rocking up from chest to ground, and coming up in a sumo stance, rather than traditional.  Some of you embraced both techniques.

MWF

KZ: 6 rounds + 1 burpee (C2G + jump)

SS: 5 rounds + 5 burpees (C2G + jump)

CL: 4 rounds + 4 burpees (planking)

T/TH/Sat

KE: 6 rounds + 4 burpees (C2G)

BH: 5 rounds + 10 burpees (C2G + jump)

DF: 5 rounds (planking)

BU: 5 rounds + 1 burpee (C2G)

Good work athletes!

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!

Step-ups + BBC + Weighted Sit-ups

3 rounds for time . . .

• 30x step-ups, weighted with dumbbells (or not)
• 1x Barbell Complex (6 of each: deadlift, row, hang clean, frontsquat, pushpress)
• 10 situps (unweighted to 25#)

Couplet/Reverse Ladder: Boxjumps + Toes-to-Bar

Strength training:  3x3's (Friday), 3x5's (Saturday)

Metcon:  Couplet/Reverse Ladder of . . . 

Boxjumps (hip extension) + Toes-to-Bar (hip flexion)

     - 15 boxjumps + 3 T2B

     - 12 boxjumps + 6 T2B

     - 9 boxjumps + 9 T2B

     - 6 boxjumps + 12 T2B

     - 3 boxjumps + 15 T2B

The options for Toes-to-Bars modifications:  Hanging Leg Raises (HLR's) or plate-weighted sit-ups.

Wallballs, Situps, Hippity Hops

Strength training:  3x3's (Friday), 3x5's (Saturday)

MetCon: 

Burpees-Situps

Strength training:  3x8's

Metcon:  6 rounds for time of . . .

• 5 burpees (set your own standard)
• 5 situps

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.

Wallballs / Situps

After today's strength training,

4 rounds for time:

• 20 wallballs
• 20 situps

Post results to comments.