A tribute to all your hard work

"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)

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)

Video: 1RMs!

Congratulations to everybody on their recent 1RMs!

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

"Short Kelly": Run/Row, Wallballs, Boxjumps

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:  A modified version of "Kelly" -- AMRAP in 15 minutes of . . .
   - run 200m (0.13 on treadmill) or row 250m
   - 15 wallballs
   - 15 boxjumps

DH:  5 rounds, 12# wallballs
KZ:  4 rounds + row, 11# wallballs
RD:  5 rounds + 0.11 run, subbed thrusters (10# dbs) for wallballs

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)

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:

Amazing Snatch Video

This is Olympian Chad Vaughn, whose classes we we lucky to attend last summer at Crossfit Austin.

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#

A Great High-Protein Snack

For me it's a snack, but it could also be a great high-protein, post-training breakfast.

Hang Power Cleans + Push Press

Skill Work
Press --> Push Press --> Push Jerk (aka Power Jerk)

Here's a brief CrossFit video showing the differences:

And here's Olympian Natalie Woolfolk (on the right) coaching a clean and push jerk:

Strength
3x5's of
- frontsquat, 1-arm db rows
- deadlift, benchpress
We skipped overhead pressing and power cleans during out strength training, because of the metcon below.

Metcon
Every minute on the minute (EMOM) for 10 minutes
5 Hang Power Cleans and Push Press (or Push Jerk)
We capped the work interval at 30 seconds max each round to ensure at least 30 seconds of rest.

Wednesday
KZ  58# barbell -- 5, 5, 5, 5, 5, 5, 4, 4, 3.5, ??
BH  48.5# barbell -- 5's across
DH  10kg (22#) dumbells (44# total) -- 5's across

Thursday
KE  25kg (55#) barbell -- 5's across
BB  30kg (66#) barbell -- 5's across
KD  22kg (48#) barbell -- 3 reps first set, then 5's across
KS  17kg (37.5#) barbell -- 5's across

Tuesday's Lifting

Run/Row + Step-ups

Warmup:  Snatch drills + overhead squats with 33#/44#

Strength Training:  3x5's

MetCon:  a Military Athlete classic, 3 rounds for time of . . .

• run 400m (or row 500m)
• 50 step-ups, unweighted (25 e.s.)

KZ = 13:50 (row, 17" step-ups)

BHeg = 17:35 (row, 13" step-ups)
BU = 15:12 (run, 13" step-ups)

DH = 13:50 (run, 19" step-ups)
KE = 14:05 (row, 19" step-ups)
KS = 15:07 (run, 13" step-ups)
BHam = 14:07 (row, 24" step-ups)

Look who's got a kip!

Monday's Lifters

Manmakers + Swings

Strength Training:  3 x 5's

MetCon:  8 rounds for time of . . .
      - 5 manmakers (pushup, pull R, pull L)
      - 15 swings, db or kettlebell

Sat. 11/17:
BB:  3:57 for 4 rounds, 8# mm's + 15kg swings
BU:  4:38 for 4 rounds, 0# mm's + 10# swings
KE:  9:12 for 8 rounds, 12# mm's + 30# swings

Mon. 11/19:
KZ: 9:38 for 8 rounds, 8# mm's + 12kg swings
PR, first WOD post-dengue: 5 rounds, untimed (Welcome back, Phil!)
DH: 8:10 for 8 rounds, 12# mm's + 30# swings
SS:  9:37 for 8 rounds, 10# mm's + 12kg swings
CL:  10:35 for 5 rounds, 12# mm's + 18k (at first) -10k swings
BHeg: 8:47 for 8 rounds, 8# mm's + 15# swings