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)

"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?

Mainpage MetCon: Squat-Press Medley/Ladder

Strength:
3 x 5's of ...
  - squats (back or front), SOHP/pushpress/pushjerk progression, barbell rows
  - powercleans (full or hang), deadlifts, benchpress

MetCon:
Modified from XF mainpage, April 2.
For time. . .

  - 5 overhead squat

  - 10 strict press

  - 15 pushpress

  - 20 frontsquat

  - 25 pushjerk

  - 30 backsquat

See a video of the workout performed impressively by Crossfit Athletes Jason Khalipa and Austin Stack.

Monday
KZ - 8:41 (15kg for overhead squats, 20kg for everything else)
BHeg - 9:41 (15# for overhead squats, 15kg for everything else)
LP - 10:21 (15# for overhead squats, 15kg for everything else)
BB - 6:44 (20kg for everything)
KE - 9:05 (15kg for overhead squats, 20kg for everything else)
DF - 7:41 (15# for overhead squats, 20kg for everything else)
BHam - 8:58 (20kg for overhead squats, 30kg for everything else)
MT - 8:02 (30kg for everything, 135 reps as originally rx'd)

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.

"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.

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

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)

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.

"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:

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.

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.

TThS: Burpee-Squat-Pushup Pyramid (x2!)

Strength Training:  3x5's

MetCon:  For time . . .
      - 10 burpees
      - 20 squats
      - 30 pushups
      - 20 squats
      - 10 pushups

Everybody finished this so quickly, we had time to do it TWICE!  (Teehee)

DF = 5:34, 6:00
KE = 4:24, 5:00
BB = 4:26, 4:31
KD = 4:08, 4:25

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