Strength Development Inc.

2012-03-02T22:11:00.000-06:00

SWOD
ME
Power Clean Complex (Floor/Knee/Mid-thigh)
Warm-up sets: 2-3 sets
Work sets: 5 sets (increase weight each time)
Rest time: 3 minutes b/w sets

SE
Low Bar Back Squat
Warm-up sets: x3 x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minute clock

RE
Dips
Warm-up sets: 2 sets of a few reps
Work sets: Max reps in 25 seconds x 3
Rest time: 1 minute b/w sets

CWOD

Repeat Monday's Conditioning WOD

Post all results to comments.

2012-02-29T22:06:00.000-06:00

SWOD
ME
Floor Press
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minute clock

Technique
Snatch Pulls
Lots of double and singles working the movement.

RE
Empty Bar Overhead Squats
Max reps in 30 seconds x 3
Rest 1 minute b/w sets

CWOD
CrossFit Games WOD 12.2

Post all results to comments.

2012-02-27T13:01:00.000-06:00

SWOD
ME
In Place Barbell Lunges
Warm-up sets: x5ea x3ea x2ea
Work sets: x3ea x3ea x3ea x3ea x3ea
Rest time: 3.5 minute clock

SE
Chest 2 Bar Pull ups (strict or kipping)
Warm-up sets: a few sets of a few reps
Work sets: x6-10, x6-10, x6-10, x6-10
Rest time: 2.5 minute clock

RE
97/68 pound Thrusters
Warm-up sets: x5 x10
Work sets: x15 x15 x15 (not time and sets, if any)
Rest time: 1:20 clock

CWOD

Three rounds for time of:
Run 25 yards and back x 5 (touch line w/ hand)
followed by,
Row 100 meters as fast as you can
Rest 2 minutes

Post all results to comments.

2012-02-24T10:14:00.000-06:00

SWOD
ME
Power Clean Complex (Floor/Knee/Mid-thigh)
Warm-up sets: 3 sets
Work sets: 5 sets (increase weight each time)
Rest time: 3 minutes b/w sets

SE
Low Bar Back Squat
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minute clock

RE
Dips
Warm-up sets: 2 sets of a few reps
Work sets: Max reps in 20 seconds x 3
Rest time: 1 minute b/w sets

CWOD

CrossFit Games Open 12.1

Post all results to comments.

2012-02-22T10:20:00.002-06:00

SWOD
ME
Push Press
Warm-up sets: x3 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minute clock

SE
Consecutive Jump Long Jump
Warm up sets: singles, doubles, and even triples
Work sets: x4 x5 x4 x5 (measure distance)
Rest time: 2 minute clock

RE
Weighted Back Extensions (hold a db across chest)
Warm-up sets: x10 (unweighted), x10 (w/ a lighter weight)
Work sets: x15 x15 x15
Rest time: 1-1.5 minutes b/w sets

CWOD
CrossFit Games Open Workout #1

Post all results to comments.

2012-02-20T19:20:00.000-06:00

SWOD
ME
Front Squat
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minute clock

SE
Bench Press
Warm-up sets: x5 x5 x3
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minute clock

RE
DB Single Arm Power Snatch
Work sets: 3x6 each arm (increase weight)
Rest time: 90 second clock

CWOD

For time:
20 Pull ups
40 Empty Bar Thrusters
Row 500 meters

Post all results to comments.

2012-02-17T14:15:00.001-06:00

SWOD
ME
Hang Power Clean
Warm-up sets: x3 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 min clock

SE
Overhead Squat
Warm-up sets: x3 x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 min clock

RE
3 sets of:
DB Push Press - x20
superset w/
DB Single Arm Rows - :30 seconds, each arm
(Go heavier than last week)

CWOD

For time:
Power Snatch, 15 reps

Go as heavy as possible.

Post all results to comments.

2012-02-15T19:42:00.000-06:00

SWOD
ME
Push Press
Warm-up sets: x3 x3 x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 minute clock

SE
Consecutive Jump Long Jump
Warm up sets: singles, doubles, and even triples
Work sets: x4 x4 x4 x4 (measure distance)
Rest time: 2 minute clock

RE
Weighted Back Extensions (hold a db across chest)
Warm-up sets: x10 (unweighted), x10 (w/ a lighter weight)
Work sets: x15 x15 x15
Rest time: 1-1.5 minutes b/w sets

CWOD
Six rounds, each as fast as possible:
5 Pull ups
9 Burpees
12 Sit ups
Rest 1 minute.

Post all results to comments.

2012-02-13T21:54:00.000-06:00

SWOD
ME
Front Squat
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3.5 minute clock

SE
Bench Press
Warm-up sets: x5 x5 x3
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minute clock

RE
DB Single Arm Power Snatch
Work sets: 3x6 each arm
Rest time: 90 second clock

CWOD

Max cals on the rower in 60 seconds (damper at 10)
followed immediately by
Prowler Sprint, 30 yards

Repeat sequence 3 times.

Post all results to comments.

2012-02-10T21:29:00.000-06:00

SWOD
ME
Hang Power Clean
Warm-up sets: x3 x3 x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 min clock

SE
Overhead Squat
Warm-up sets: x3 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 min clock

RE
3 sets of:
DB Push Press - x20
superset w/
DB Single Arm Rows - :30 seconds, each arm

CWOD
On a 70 second clock, perform 20 Wall Balls, unbroken. Whatever time is left, is rest. Do this for 5 rounds.

Post results to comments.

2012-02-08T22:06:00.000-06:00

SWOD
ME
Weighted/Strict Pull ups
Warm-up sets: your call
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minute clock

SE
Touch n Go Dead-lifts (minimal bounce)
Warm-up sets: x10 x8 x6
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2.5 minute clock

RE
Crossover Step up into Lateral Lunge
Warm-up sets: x3-4 each leg (unweighted)
Work sets: x12ea x12ea x12ea (add some weight)
Rest time: 1-1.5 minute rest b/w sets

CWOD

Seven rounds of:

7 Burpee-Pull ups (1 foot above reach)

Rest the same amount of time it takes to complete the set

Post all results to comments.

2012-02-06T22:37:00.000-06:00

SWOD
ME
Box Squat
Warm-up sets: x5 (x5) x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minute clock

SE
Seated Barbell Press
Warm-up sets: x5 x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minute clock

RE
Three sets of:
Box Jumps x 5 (higher than last week)
ss w/
Bent Over Row x12 (increase weight)
Rest 1 minute b/w sets

CWOD
AMRAP in 6 minutes of:
20 Air Squats (2 second count at top)
Rest 10 seconds
Walking Lunges, 20 steps
Rest 10 seconds

Post all results to comments.

2012-02-03T21:20:00.000-06:00

SWOD
ME
Clean Pulls
Warm up sets: x3 x3 x2
Work sets: 110%x1 115%x1 120%x1x3
Rest: 3 minute clock

SE
Front Squats
Warm-up sets: x5 x3
Work sets: x6 x6 x6 x6 (sets across)
Rest: 2 minute clock

RE
Three sets of:
DB Bench Press - Max Reps in 20 seconds
superset w/
Strict Ring Toes 2 Bar - 5-15 reps

For bench press, either go heavier and stay w/ 20 sec or stay w/ same weight and go up to 25 sec. Go up in reps for T2B as well.

CWOD
For time:
20 DB Man Makers

1 Man Maker = burpee/squat clean thruster/oh lunge/oh lunge. Men 35#-50#/Women 20#-35#.

Post all results to comments.

2012-02-01T22:44:00.000-06:00

SWOD
ME
Weighted/Strict Pull ups
Warm-up sets: your call
Work sets: x3 x3 x3 x3 x3
Rest time: 3.5 minute clock

SE
Touch n Go Dead-lifts (minimal bounce)
Warm-up sets: x10 x8 x6
Work sets: x10 x10 x10 x10 (possibly around 68-70%
Rest time: 2.5 minute clock

RE
Crossover Step up into Lateral Lunge
Warm-up sets: x3-4 each leg (unweighted)
Work sets: x15ea x15ea x15ea
Rest time: 1-1.5 minute rest b/w sets

CWOD
90/48 Push ups
Single Unders

Guys, you can't do more than or less than 15 reps at a time. Sets only have to be separated by a single jump rope (one time through), or more, but if you fail during any set, it gets scraped and you have to start back at 1, for that set. How fast can you get all reps done. Ladies, you you get 8 per. Scale if you need to but it'll be six sets no matter what number you choose.

Post all results to comments.

2012-01-30T20:16:00.000-06:00

SWOD
ME
Box Squat
Warm-up sets: x5 (x5) x3 x2
Work sets: x3 x3 x3 x 3 x 3
Rest time: 3.5 minute clock

SE
Seated Barbell Press
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minute clock

RE
Three sets of:
Box Jumps x 5 (nearly as high as you can for 5)
ss w/
Bent Over Row x12
Rest 1 minute b/w sets

CWOD

AMRAP in 90 seconds of:
8 Kettlebell Swings
8 Goblet Squats

Rest 1 minute. Repeat cycle 4 times.

Post all results to comments.

Notice the ground touching and how low on the body the bar touches. Copy, perfectly.

2012-01-27T21:50:00.000-06:00

SWOD
ME
Clean Pulls
Warm up sets: x3 x 3 x2
Work sets: 105%x1 105%x1 110%x2x3
Rest: 3 minute clock
(%'s are from Wed.'s Power Clean)

SE
Front Squats
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (sets across)

RE
Three sets of:
DB Bench Press - Max Reps in 20 seconds
superset w/
Strict Ring Toes 2 Bar - 5-15 reps

CWOD

Three rounds for reps of:
Row 30 seconds
Rest 30 seconds
Box Jump, 30 seconds
Rest 30 seconds
KB SDLHP, 30 seconds
Rest 30 seconds

Note reps as well as cals/meters on row.

Post all results to comments.

Cycle 3 Begins

2012-01-25T23:31:00.002-06:00

SWOD

A. Power Clean - 1RM (15 minute time limit, warm-up included)

B. LB Back Squat - 5RM (12 minute time limit, warm-up included)

C. Press - 3RM (8 minute time limit, warm-up included)

D. Strict Pull ups - Max Reps x 1

CWOD

Tabata Burpees

Post all pre-test results to comments.

2012-01-11T20:27:00.001-06:00

Transition Into Next Cycle

SWOD
Work some gymnastics. Treat it like you suck and try and get better at the technique of a movement or two. Get on the rings, get upside down, whatever it is, break it down and try and improve upon your movement.

CWOD
5k Row or Run

Post all results to comments.

2012-01-09T18:26:00.001-06:00

Transition into Next Cycle

CWOD
Prowler Push (Walk) - Pick a weight and push the prowler for up to 5 minutes straight. Just keep walking.

End the session with a good dose of mobilitywods.

These next two weeks will serve as a transition into the next strength cycle. Use it to get away from strength training, reset the mind for the next cycle, and allow the body to heal/recover from the last cycle.

Stay with what I have or go it alone this week. Have fun though changing it up a bit.

2012-01-06T18:02:00.001-06:00

SWOD

Testing Week

#1
Press 1RM (20 minutes)

#2
Max Reps in 90 seconds
Pistols, alternating legs (must show balance on one leg for rep to count)

Post all results to comments.

2012-01-04T21:00:00.001-06:00

SWOD

Testing Week

#1
Low Bar Back Squat - 1RM (20 minute limit)

#2
Tabata Burpees

Score is total reps amassed.

Post all results to comments.

2012-01-02T11:11:00.001-06:00

Testing Week

SWOD

#1
Power Clean - 1RM

#2
Strict Pull ups - Max Reps

Post all results to comments.

Compare to Monday, October 31st, 2011.

2011-12-30T22:40:00.000-06:00

De-load Week

SWOD
Push Press
Warm-up sets: x5 x3
Work sets: x5 x5 x5 (heavy but not 5RM)
Rest time: 2 minutes rest b/w sets

Jumping Ball Slam (massive jump/massive slam)
Warm-up sets: x10-15 w/ 20#
Work sets: x4 x4 (45-55#)
Rest time: 1 minute b/w sets

Unweighted Reverse Hyper
50 reps unbroken

CWOD
AMRAP in 4 minutes of:
Sprint 60 yard shuttle (5back/10back/15back)
5 Ring Dips

Post all results to comments.

2011-12-28T11:44:00.000-06:00

De-load Week

SWOD
Barbell Step ups (16" box)
Warm-up sets: x5ea x3ea
Work sets: x5ea x5ea x5ea (work up to a heavy 5 but not near a 5RM)
Rest time: 2 minutes b/w sets

Behind the Neck Push Presses
Warm-up sets: x8
Work sets: x10 x10 (not too heavy but significant)

Sumo Dead-lift High Pulls
Max Reps in 45 seconds (unbroken), 85#/65#

CWOD
Five rounds for time of:
4 Kettlebell Thrusters 1.5/1 pood in each hand
12 Box Jumps, 24 inch box

2011-12-26T23:47:00.000-06:00

De-load Week

SWOD
Hang Split Clean
Warm-up sets: x3 x2
Work sets: x3 x3 x3 (work up to what would amount to a heavy set for 5)
Rest time: 2 minutes rest b/w sets

RDL's
Warm-up sets: x5 x5
Work sets: x8 x8 (heavy)
Rest time: 1.5 minute rest b/w sets

Barbell Bicep Curls - max reps (put some weight on the bar)
ss w/
Diamond Push ups - max reps
One set to failure

CWOD
Create your own workout. Nothing longer than 7 minutes. Go hard not long.

Post all results to comments.

2011-12-23T18:47:00.000-06:00

SWOD
ME
Floor Press w/ Chains (1-2 chains added)
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

DE
Snatch Grip High Pull from Hang
Warm-up sets: x2 x2 x2 (as needed)
Work sets: x4 x4 x4 x4 (consecutive, sets across)
Rest time: 2 minutes b/w sets

RE
50 Walking Lunges, 50-60#/35-45#
One set, unbroken

CWOD
For time:
15 Push ups
20 Double Unders
20 Push ups
25 Double Unders
25 Push ups
30 Double Unders
30 Push ups
35 Double Unders

Post all results to comments.

2011-12-21T21:48:00.000-06:00

SWOD
ME
High Bar Back Squat w/ Pause (hard 2 count)
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Weighted Kipping Pull ups (no butterfly)
Warm up sets: x3 x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes b/w sets

RE
DB Split Snatch (Single Arm)
Work sets: x12ea x12ea x12ea (heavier than last week)
Rest 1-2 minutes b/w sets

CWOD
AMRAP in 90 seconds
8 Kettlebell Swings, 2/1.5 pood
8 Goblet Squats

Rest 1 minute. Repeat cycle 4 times. Compare to October 5th, 2011.

Post all results to comments.

2011-12-19T22:36:00.000-06:00

SWOD
ME
Dead-lift from Pins (upper third shin)
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Sumo Squat (low bar, wide stance)
Warm-up sets: x10 EB, x5, x5
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes b/w sets

RE
DB's Touching Standing Press x15
ss w/
Weighted Back Extensions x15
Three sets w/ 1 minute rest b/w sets

CWOD
Max cals on the rower in 60 seconds (damper at 10)
followed immediately by
Prowler Sprint Push 30 yards, heavy

Rest 2-3 minutes. Repeat sequence 3 times.

Post all results to comments.

2011-12-16T10:39:00.003-06:00

SWOD
ME
Floor Press w/ Chains (1-2 chains added)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets

DE
Snatch Grip High Pull from Hang
Warm-up sets: x2 x2 x2 (as needed)
Work sets: x6 x6 x6 x6 (consecutive, sets across)
Rest time: 2 minutes b/w sets

RE
50 Walking Lunges, 35#/25#
One set

CWOD
Five rounds for time of:
20 Jump Pull ups
15 DB Bent Over Rows, 50#/40# (touch ground/touch shoulders)
10 Burpees

Post all results to comments.

2011-12-14T22:48:00.000-06:00

SWOD
ME
High Bar Back Squat w/ Pause (hard 2 count)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets

SE
Weighted Kipping Pull ups (no butterfly)
Warm up sets: x3 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w sets

RE
DB Split Snatch (Single Arm)
Work sets: x12ea x12ea x12ea
Rest 1-2 minutes b/w sets

CWOD
Three rounds for time of:
20 Overhead Squats, 110#/77#
20 Knees to Elbows

Post all results to comments.

2011-12-12T21:01:00.000-06:00

SWOD
ME
Dead-lift from Pins (upper third shin)
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets

SE
Sumo Squat (low bar, wide stance)
Warm-up sets: x10 EB, x5, x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w sets

RE
DB's Touching Standing Press x15
ss w/
Weighted Back Extensions x15
Three sets w/ 1 minute rest b/w sets

CWOD
Four rounds for time of:
10 Snatch Balance, 115#/77#
Bear Crawl, 120 feet

Post all results to comments.

2011-12-09T20:22:00.000-06:00

SWOD
ME
Pause Bench Press (long 2 count)
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minute b/w sets

SE
Touch and Go Dead-lifts (minimal bounce)
Warm-up sets: x10 x8 x6
Work sets: x8 x8 x8 x8 (sets across - big jump)
Rest time: 2.5 minutes b/w sets

RE
DB Bulgarian Split Squats
Work sets: x15ea leg x 3 sets
Rest time: 1.5 minutes b/w sets

CWOD
Three rounds, each for time of:
500 Meter Row
Rest 2 minutes

Post all results to comments.

2011-12-07T21:01:00.000-06:00

SWOD
ME
Front Squats
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Bent Over Row
Warm-up sets: as needed up to 3 sets
Work sets: x7 x7 x7 x7 (sets across)
Rest time: 2 minutes b/w sets

RE
Kettlebell Cleans x20 ea arm (same weight as last week)
superset w/
Manual Hamstring Curls x15 ea leg
Three sets

CWOD
AMRAP in 1 minute of:
5 Box Jumps, 24 inch box
2 Max Effort Broad Jumps

Try for at least 6 to 8 feet but ideally, as far as you can.

Rest 1 minute. Repeat cycle 6 times.

Post all results to comments.

2011-12-05T20:07:00.000-06:00

SWOD
ME
Below the Knee Power Clean
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Overhead Squat
Warm-up sets: x3 x5 (x5 if needed)
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2-2.5 minutes b/w sets

RE
Three sets of:
Barbell Push Press x20 (increase weight)
ss w/
Barbell Goodmornings x10 (Heavier)
Rest 1-1.5 minutes b/w sets

CWOD
For time:
30 DB Man Makers, 40#/30#

Burpee-Squat Clean-Thruster-OH Lunge-OH Lunge

Post all results to comments.

2011-12-02T22:00:00.000-06:00

SWOD
ME
Pause Bench Press (long 2 count)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minute b/w sets

SE
Touch and Go Dead-lifts (minimal bounce)
Warm-up sets: x10 x8 x6
Work sets: x10 x10 x10 x10
Rest time: 2.5 minutes b/w sets

RE
DB Bulgarian Split Squats
Work sets: x15ea leg x 3 sets
Rest time: 1.5 minutes b/w sets

CWOD
5 rounds for time of:
21 Double Unders
9 Chest 2 Bar Pull ups

Post all results to comments.

2011-11-30T20:05:00.000-06:00

SWOD
ME
Front Squats
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets

SE
Bent Over Row
Warm-up sets: as needed up to 3 sets
Work sets: x9 x9 x9 x9
Rest time: 2 minutes b/w sets

RE
Kettlebell Cleans x15 ea arm
superset w/
Manual Hamstring Curls x12 ea leg
Three sets

CWOD
AMRAP in 5 minutes of:
20 Air Squats
10 Alternating Split Squat Jumps (in place)

Compare CWOD results to 110928.

Post all results to comments.

Bent Over Rows performed as seen here. Touch the ground and pull with a little hitch which should allow more weight to be moved. Don't be a dildo though and over do it on the momentum, thats cheating.

2011-11-28T20:02:00.000-06:00

SWOD
ME
Below the Knee Power Clean
Warm-up sets: x5 x3 x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 minutes b/w sets

SE
Overhead Squat
Warm-up sets: x3 x5 (x5 if needed)
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2-2.5 minutes b/w sets

RE
Three sets of:
Barbell Push Press x20
ss w/
Barbell Goodmornings x10 (Heavier)
Rest 1-1.5 minutes b/w sets

CWOD
Power Snatch x 15 reps

Weight: 147#/103# - Cut-off is 3 minutes.

Compare to October 26th, 2011.

Post all results to comments.

2011-11-25T23:17:00.000-06:00

SWOD
ME
Press
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Hang Power Clean
Warm-up sets: x5 x3 x2
Work sets: x4 x4 x4 x4 (sets across, heavier than last week)
Rest time: 2 minutes b/w sets

RE
24" Box Step ups (Empty Bar)
Warm-up sets: body-weight step ups x5 ea leg
Work sets: (max reps in 30 seconds) x 3
Rest 60 seconds b/w sets

CWOD
Ten rounds for time of:
Row 100 meters
10/7 Ring Push ups

Ladies do 7 push ups per round to the guys 10.

Post all results to comments.

2011-11-23T21:35:00.000-06:00

SWOD
ME
Box Squat (16" inch box)
Warm-up sets: (x5) x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sets

SE
Narrow Grip Bench Press (index finger on smooth)
Warm-up sets: x5 x5 (x3)
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes b/w sets

RE
Complete 3 rounds of the following sequence:
Lying Face Up Rope Pull to Standing Position - Max Reps in 60 seconds (more reps than last week)
superset w/
Partner Hamstring Drops x 15 (focus on letting the hamstrings do more work)
Rest up to 60 seconds between rounds

CWOD
15-12-9-6-3 reps for time of:
Front Squat (you choose weight)
Approach Jump, between 2 and 3 feet above reach

Set up something overhead about 2 to 3 feet above reach and approach jump and touch it. This should be just short of max effort where you really have to approach jump. The cut-off is for this workout is 6 minutes.

Post all results to comments.

2011-11-21T21:09:00.000-06:00

SWOD
ME
Power Snatch
Warm-up sets: x3, x2, x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Barbell Weighted Lunges (out of a rack)
Warm-up sets: x3ea x5ea
Work sets: x5 x5 x5 x5 (sets across)
Rest time: 2.5 minutes b/w sets

RE
Complete the sequence below for 3 sets. Rest precisely 30 seconds between each movement.
Strict Pull ups x5-15 (more reps than last week)
superset w/
DB Seated Press x12 (heavier weight than last week)
tri-set w/
Reverse Leg Press w/ Band x15ea (stronger resistance than last week)

Conditioning
5 rounds for time:
10 Pull up from Jump (burpee pull up style w/o burpee, 1 foot above reach)
10 Toes 2 Bar

Post all results to comments.

2011-11-18T20:59:00.000-06:00

SWOD
ME
Press
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets

SE
Hang Power Clean
Warm-up sets: x5 x3 x2
Work sets: x4 x4 x4 x4 (sets across, heavy)
Rest time: 2 minutes b/w sets

RE
24" Box Step ups (Empty Bar)
Warm-up sets: body-weight step ups x5 ea leg
Work sets: (max reps in 30 seconds) x 3

Conditioning
Six rounds for max reps:
Double Unders, 30 seconds
Rest 15 seconds
Push ups, 30 seconds
Rest 15 seconds

Minimal resting during push ups. Scale immediately and keep going.

Post all results to comments.

2011-11-16T21:42:00.000-06:00

SWOD
ME
Box Squat (16" inch box)
Warm-up sets: (x5) x5 x3 x3
Work sets: x3 x3 x3 x3 x3
Rest time: 3.5 minutes b/w sets

SE
Narrow Grip Bench Press (index finger on smooth)
Warm-up sets: x5 x5 (x3)
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w sets

RE
Complete 3 rounds of the following sequence:
Lying Face Up Rope Pull to Standing Position - Max Reps in 60 seconds
superset w/
Partner Hamstring Drops x 15
Rest up to 60 seconds between rounds

Conditioning
Partner with someone and complete the following (alternating):
500 meter row
400 meter row
300 meter row
200 meter row
100 meter row

Team with fastest time wins. If you're on your own, rest as long as it took you to row before rowing again.

Post all results to comments.

Fast forward to 5:05 and watch from there. This is important. Don't come to class or the gym unprepared.

2011-11-14T20:52:00.000-06:00

SWOD
ME
Power Snatch
Warm-up sets: x3, x2, x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 minutes b/w sets

SE
Barbell Weighted Lunges (out of a rack)
Warm-up sets: x3ea x5ea
Work sets: x7 x7 x7 x7 (sets across)
Rest time: 2 minutes b/w sets

RE
Complete the sequence below for 3 sets. Rest precisely 30 seconds between each movement.
Strict Pull ups x5-15
superset w/
DB Seated Press x12
tri-set w/
Reverse Leg Press w/ Band x15ea

Conditioning
For time:
50 Power Cleans, 110#/77#
50 Wall Balls, 20#/14#

Post all results to comments.

Reverse Leg Press w/ Band

2011-11-11T21:52:00.000-06:00

Transition

Get ready for next week. The start of a brand spanking new 8-week cycle.

SWOD

Pick a barbell movement, any movement and practice getting better at it. Spend 15 to 20 minutes breaking things down and building things up. If it is an Olympic lift or the press, go no higher than 135#. If it is a slow lift, keep the weight at 185# or lower (dead-lift - 225#).

CWOD

Pick a sport and play for half an hour. Shooting some hoops, throwing the pigskin around, maybe toss a softball (haha). Whatever you feel like or have the time for, let loose for a bit.

Post results to comments.

Happy 111111 to everyone out there. Have a great Friday.

2011-11-09T21:21:00.000-06:00

Transition

SWOD
Work some gymnastics. Treat it like you suck and try and get better at the technique of a movement or two. Get on the rings, get upside down, whatever it is, break it down and try and improve upon your movement.

CWOD
5k Row or Run

Post all results to comments.

2011-11-07T21:08:00.000-06:00

Transition into Next Cycle

CWOD
Prowler Push (Walk) - Start with a lighter weight and push the prowler for up to 5 minutes straight. Just keep walking.

End the session with a good dose of mobilitywods.

This week will serve as a transition into the next strength cycle. Use it to get away from strength training, reset the mind for the next cycle, and allow the body to heal/recover from the last cycle.

Stay with what I have or go it alone this week. Have fun though changing it up a bit.

2011-11-04T22:56:00.000-05:00

SWOD

Testing Week

#1
Press 1RM (20 minutes)

#2
Max Reps in 90 seconds
Pistols, alternating legs (must show balance on one leg for rep to count)

If you cannot perform pistols, scale the movement by either adding a small change plate under the heels or by adding a small weight in the hands held out in front for counterbalance. Consider this movement scaled.

Post all results to comments.

One of the reasons why the eliminated the press from the Olympics. Notice the initial knee bend. In the press, even a very tiny bit of knee use makes the movement much easier to get overhead. Although this is evident in the video, we must also realize that it is 507 pounds. A very impressive feat.

2011-11-02T21:55:00.000-05:00

SWOD

Testing Week

#1
Low Bar Back Squat - 1RM (20 minute limit)

#2
Tabata Burpees

Score is total reps amassed.

Post all results to comments.

Still the go to guy when it comes to squatting biomechanically correct.

2011-10-31T20:14:00.000-05:00

SWOD

Testing Week

#1
Power Clean - 1RM (15 min. limit)

#2
Strict Pull ups - Max Reps

Post all results to comments.

A tiny kip in there as he tires but all in all, 40 legit strict pull ups.

2011-10-28T22:37:00.000-05:00

SWOD
De-load Week
Weighted Push ups
Warm-up sets: x10 (bodyweight) x5 (weighted)
Work sets: x5 x5 x5 (work up to heavy 5 but not 5RM)
Rest time: 2.5 minutes b/w sets

Med Ball Granny Toss (use wall ball 20#/14#)
Warm-up sets: a few reps to figure out the movement
Work sets: x5 x5 (max height)
Rest time: 1.5 minutes b/w sets

CWOD
1000 Meters Rowing
50#/35# DB Walking Lunges, 50 steps

One minute on followed by 40 seconds off. Try and get as far as you can as fast as you can. Only rules are, you can't work during the 45 seconds rest and you can do no more than 20 lunges at a time.

Post all results to comments.

The goal is maximal throw. Everything you got for every throw.

2011-10-26T22:04:00.000-05:00

SWOD
De-load Week
Zercher Squat
Warm-up sets: x5 x3
Work sets: x5 x5 x5 (work up to a heavy 5 but not a 5RM)
Rest time: 2.5 minutes b/w sets

Barbell Shrugs - x10
ss w/
Ring Dips - x5-10 (add weight if needed)
Complete 2 sets of the above sequence w/ 1-1.5 minute rest b/w sets

CWOD
Power Snatch x 15 reps

Weight: 147#/103# - Cut-off is 3 minutes.

Post all results to comments.

Zercher Squat

2011-10-24T21:53:00.000-05:00

SWOD
De-load Week
Hang Squat Clean
Warm-up sets: x5 x3
Work sets: x5 x5 x5 (work up to a heavy 5 but no where near a 5rm)
Rest time: 2.5 minutes b/w sets

RDL's
Warm-up sets: 1-3 sets of 3-5 reps
Work sets: x10 x10 (go pretty heavy on these)
Rest time: 60 seconds b/w sets

CWOD
AMRAP in 5 minutes of:
"Cindy"

Notes: This is a de-load week. Intensity stays up but volume is significantly decreased. Next week, we test. Don't ask, you'll see.

Post all results to comments.

Go a little deeper than this guy but not at the expense of a legitimately flat back.

2011-10-21T22:26:00.000-05:00

SWOD
ME
Floor Press
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sets

SE
Thruster Jerks (push jerk the lockout)
Warm-up sets: x5 x3
Work sets: x6 x6 x6 x6 (increase weight - sets across)
Rest time: 2-2.5 minutes b/w sets

RE
Weighted Back Extensions
Warm-up sets: whatever you need to work up to your working weight
Work sets: x15 x15 x15 (same reps - heavier weight)
Rest time: 60 seconds b/w sets

CWOD
7 rounds of:
10 Lateral Plyo Push ups
Pinch Grip Hold w/ Bumper Plates, accumulate 45 seconds

(15kilo-Guys / 10 kilo-Gals plate in each hand for pinch hold)

For the plyo push ups, place a PVC pipe on one side of your push up stance (up near your hands only), touch the chest to the ground, then jump yourself to the other side of the pipe. Repeat. Each way counts as a rep. For the pinch grip holds, if there is a lip on the bumper, don't use it. Only flat fingers count. If you have to put it down, keep track of how long you held it and then pick back up and continue until you hit 45 seconds.

Post all results to comments.

Correct way to do weighted back extensions

Perform the plyo push ups like this but with feet on the ground and a PVC pipe to jump over (oh.. and chest to the ground too)

2011-10-19T21:38:00.000-05:00

SWOD
ME
Overhead Squat
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3-3.5 minutes b/w sets

SE
Seated Low Row w/ Band
Warm-up sets: just a few sets of a few reps to get to your band strength
Work sets: x8 x8 x8 x8 (keeping with same reps so increase band tension)
Rest time: 1.5-2 minutes b/w sets

RE
Band Goodmornings (lots of hip power and speed)
Warm-ups sets: same as above
Work sets: x25 x25 x25 (increase band tension as well)
Rest time: 60 seconds b/w sets

CWOD
AMRAP in 6 minutes of:
Weighted Duck Walks w/ Plate, 20 steps
20 Hollow Rocks

Use 35#/25# plate for walks.

Post all results to comments.

Exactly as is in the video but with a bumper in tow. I recommend hugging it across the chest but it's up to you in the end.

2011-10-17T21:18:00.000-05:00

SWOD
ME
Snatch Pulls (make contact at the hip crease or the rep does not count)
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Barbell Split Squats
Warm-up sets: x3-5 ea leading up to your work sets
Work sets: x6ea x6ea x6ea x6ea (sets across)
Rest time: 2.5 minutes b/w sets

RE
Wall Climbs - 7-10 reps
superset w/
Pull ups (kip up/5-10 sec negative down) - 12-17 reps
3 sets w/ 1 minute b/w sets

CWOD
Five rounds of:
250 meter row in 50 (Guys) / 57 (Gals) seconds or less

Scaled is 55/61 seconds

Rest 40 seconds b/w rounds. Three burpees for every second over the cut-off. Complete all burpees after the workout.

2011-10-14T23:09:00.000-05:00

SWOD
ME
Floor Press
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets

SE
Thruster Jerks (push jerk the lockout)
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8
Rest time: 2 minutes b/w sets

RE
Weighted Back Extensions
Work sets: x15 x15 x15
Rest time: 1-1.5 minutes b/w sets

CWOD
DB Press Max reps in 90 seconds (50#/35#)
Rest 1 minute
DB Renegade Rows Max reps in 90 seconds (50#35#)

Post all results to comments.

DB Renegade Rows (minus the heavy breathing, wtf?)

2011-10-12T22:01:00.000-05:00

SWOD
ME
Overhead Squat
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets

SE
Seated Low Row w/ Band (view demo and explanation below)
Warm-up sets: x5 x5 (use varying sets of bands to find what works for you)
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w sets

RE
Band Goodmornings
Warm-up sets: none needed other than to find the right band tension
Work sets: x20 x20 x20
Rest time: 1 minute b/w sets

CWOD
Max cals on the rower in 60 seconds (damper at 10)
followed immediately by
Prowler Sprint Push 30 yards, b/w 250-400# of external weight

Rest 2-3 minutes. Repeat sequence 3 times.

Post all results to comments.

Essentially the same exercise except a better setup may be to sit on the floor and anchor the band closer to the ground. Maybe you don't have a handle like the one in the video so use a towel or some kind of small wooden dowel or whatever. Make it work and make the tension fit the reps (in other words, don't use a band you can do 10 reps or more with)

Exactly what you see in the video. Again, make sure you use a heavy enough band (or multiple lighter bands if needed) to stimulate a adaptational response. Lots of tension please.

2011-10-10T22:18:00.000-05:00

SWOD
ME
Snatch Pulls (view demo below and straps are allowed)
Warm-up sets: x3 x2 x2
Work sets: x2 x2 x2 x2 x2
Rest time: 3 minutes b/w sets

SE
Barbell Split Squats
Warm-up sets: x5ea (empty barbell) x5ea w/ light weight
Work sets: x8ea x8ea x8ea x8ea
Rest time: 2-2.5 minutes b/w sets

RE
Wall Climbs - 5-8 reps
superset w/
Pull ups (kip up/5-10 second negative down) - 10-15 reps
3 sets w/ 1 minute rest b/w sets

CWOD
Tabata Rowing
20 seconds of rowing followed by 10 seconds of rest for 8 rounds.

Notes: for pull ups, you will kip up your chin above the bar but then count to somewhere between 5-10 seconds for a negative down (so yes, slow and strict).

Post all results to comments.

Snatch Pulls

Split Squats (bring your stance in a bit as this guy's feet are too far apart for my preference)

For the wall climbs, start on chest and walk your hands to the wall (as well as your chest) and then walk it back down (no falling, sliding, etc.)

2011-10-07T21:08:00.000-05:00

SWOD
ME
Seated Barbell Press
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Trap Bar Dead-lift
Warm-up sets: x5 x5
Work sets: x6 x6 x6 x6
Rest time: 2 minutes b/w sets

RE
Hamstring Drops
Work sets: x15 x15 x15
Rest time: 1-2 minutes b/w sets

CWOD
10-9-8-7-6-5-4-3-2-1 reps of:
Clapping Push ups

Three max effort vertical jumps between rounds. Jump as high as you can. Don't rush attempts but don't be slow. Shoot for unbroken push ups too.

Post all results to comments.

2011-10-05T22:27:00.000-05:00

SWOD
ME
High Bar Box Squat w/ Regular Stance (12 inch box)
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sets

SE
Strict/Dead-hang Pull ups (throat to bar)
Warm-up sets: x10 kipping swings x8-10 kipping pull ups
Work sets: x6-8 x6-8 x6-8 x6-8
Rest time: 2.5 minutes b/w sets

RE
Two Bar Push Press or Push Jerk (see pic below)
Warm-up sets: x10 empty bar x5 w/ weight
Work sets: max reps in 30 seconds x 3 (same weight as last week)
Rest time: 2 minutes b/w sets

CWOD
AMRAP in 90 seconds
8 Kettlebell Swings, 2/1.5 pood
8 Goblet Squats

Rest 1 minute. Repeat cycle 4 times.

Post all results to comments.

2011-10-03T21:12:00.000-05:00

SWOD
ME
Hang Split Clean
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Barbell Lateral Walking Lunges
Warm-up sets: x3ea x3ea (x3ea if needed)
Work sets: x5ea x5ea x5ea x5ea
Rest time: 2 minutes b/w sets

RE
DB Skull Crushers
Work sets: x12 x12 x12 (shoot for same if not heavier weight)
Rest time: 60 seconds b/w sets

CWOD
AMRAP in 5 minutes:
5-4-3-2-1 reps of
50#/35# Weighted DB Box Jumps, 20 inch box
50#/35# Weighted Burpees (demo below)

Post results to comments.

DB Burpees

2011-09-30T22:12:00.000-05:00

SWOD
ME
Seated Barbell Press (in front)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets

SE
Trap Bar Dead-lift
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8
Rest time: 2 minutes b/w sets

RE
Hamstring Drops (demo below)
Warm-up sets: x5 doing only negative
Work sets: x12 x12 x12
Rest time: 1-2 minutes b/w sets

CWOD
AMRAP in 8 minutes of:
200 meter run
20 DB Bent Over Rows, 50#/35#

Notes: If you do not have a trap bar you can set two bars up like Wednesday's two bar push press/jerk movement but set the opposite ends of the bars up on 12-14 inch stacks of plates. From here, facing the same way as Wednesday, dead-lift the ends. This movement should look more like a squat than an actual straight bar dead-lift.

For the hamstring drops, move like the lady in the video but focus all of your reps on trying to use as much hamstring as possible in both directions. It is of supreme importance that you also try to keep the hip completely open throughout the full movement rather than sticking your ass out. This tells me you have weak glutes.

Bent over row range of motion is you completely bent over. Touch the db's to the ground then to your body. Keep your upper body parallel to the ground the whole time.

Ask questions if you don't understand something rather than trying to wing it.

Post results to comments.

2011-09-28T22:11:00.000-05:00

SWOD
ME
High Bar Box Squat w/ Regular Stance (12 inch box)
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3.5 minutes b/w sets

SE
Strict/Dead-hang Pull ups (throat to bar)
Warm-up sets: x10 kipping swings x8-10 kipping pull ups
Work sets: x4-6 x4-6 x4-6 x4-6
Rest time: 2.5 minutes b/w sets

RE
Two Bar Push Press or Push Jerk (see pic below)
Warm-up sets: x10 empty bar x5 w/ weight
Work sets: max reps in 20 seconds x 3 (keep weight lighter)
Rest time: 2 minutes b/w sets

CWOD
AMRAP in 5 minutes of:
20 Air Squats
10 Alternating Split Squat Jumps (in place)

Notes: For the box squat, use a regular stance as if you were squatting without a box but once you come into contact with the box, sit for a second and then explode up. Be extremely careful not to lose the natural curve in the lumbar spine (tight mid-line).

Post results to comments.

Although a bit blurry, you get the idea of the set up for the 2 bar push press/push jerk. This is meant as a high rep movement but not quite conditioning so that is the reason for the longer rest period. Focus on superior execution of the movement but quickly.

2011-09-26T21:46:00.000-05:00

SWOD
ME
Hang Split Clean (demo below)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3 minutes b/w sets

SE
Barbell Lateral Walking Lunges
Warm-up sets: x3ea x3ea (x3 ea if needed)
Work sets: x7ea x7ea x7ea x7ea
Rest time: 2 minutes b/w sets

RE
DB Skull Crushers (demo below)
Work sets: x10 x10 x10
Rest time: 60 seconds b/w sets

CWOD
Speed "DT"
5 rounds for time of:
12 Dead-lifts, 110#/77#
9 Hang Power Cleans, 110#/77#
6 Push Jerks, 110#77#

Notes: For lateral lunges, aim for trying to get hip crease below top of knee or as close as you can for each rep. For skull crushers, use a weight you can get 10 reps with every time but not 12 even if that means lowering the weight from set to set. If you are able to potentially do more than 12 reps, consider it a wasted set.

For conditioning wod, if you would normally scale the prescribed "DT," scale this one too. It is a speed or power endurance emphasis conditioning. Cut-off is 4.5 minutes.

Post results to comments.

Not the best demo as I'd like you to stick the landing more like a split jerk unlike this guy's continued drop into a lunge.

Don't mock these and hit them hard. This is one movement that could increase your handstand push up ability. Direct tricep strength and size increase from doing these are a hidden treasure.

2011-09-23T19:39:00.000-05:00

SWOD
ME
2-Board Bench Press
Warm-up sets: x5 x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3 minutes b/w sets

SE
Muscle Clean
Warm-up sets: x3 x3 (x3 if needed)
Work sets: x5 x5 x5 x5 (sets across/higher than last week)
Rest time: 1.5 minutes b/w sets

RE
DB Weighted Step ups
Warm-up sets: x5ea (no weight) x5ea (light weight)
Work sets: x15ea x15ea x15ea
Rest time: 1 minute b/w sets

CWOD
10-8-6-4-2 reps of:
Strict Toes 2 Bar
Four Push up Burpees (exactly as it sounds)

Notes: For weighted step ups, you have one of two choices. You can either stay at the same weight as last week or you can increase a bit. Try not to use the other leg to help you stand up once at the top. Alternate legs.

During the conditioning, don't speed up your toes 2 bar. Go slow and concentrate on taking out any form of kip. Think what a gymnast would look like. But as soon as you finish the toes 2 bar, smash through the burpees. Don't worry about time, just focus on form then speed. Scale by kipping if necessary.

The muscle clean.

2011-09-21T21:30:00.000-05:00

SWOD
ME
Wide Stance Back Squat (low bar position)
Warm-up sets: x5 x3 x2 (x2 if needed)
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sets

SE
Split Stance Press (very shallow split)
Warm-up sets: x5 x5 (x5 if needed)
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes rest b/w sets

RE
Rope Climbs (full use of legs)
Warm-up sets: 1-3 sets of pulling yourself to a standing position from your back.
Work sets: x6-7 x6-7 x6-7 (scale reps down for less experienced)

CWOD
AMRAP in 1 minute of:
10 Air Squats
50 yard Shuttle Sprint (25 yds & back)

Rest 45 seconds. Repeat cycle 4 times.

Post results to comments.

Take notice of the squat stance below. Replicate.

2011-09-19T19:27:00.000-05:00

SWOD
ME
Dead-lift
Warm-up sets: x5 x3 x2
Work sets: x1 x1 x1 x1 x1
Rest time: 3.5 minutes b/w sest

SE
Front Squat
Warm-up sets: x5 x5 (an extra x5 if needed)
Work sets: x6 x6 x6 x6 (sets across)
Rest time: 2 minutes b/w sets

RE
3 sets of:
x15-30 unbroken push ups (Tempo: 2/0/2)
superset w/
x10-15 unbroken ring rows (Tempo: 2/0/2)
Rest time: 1 minute b/w sets

CWOD
AMRAP in 7 minutes of:
10 Power Cleans, 95#/65#
10 Box Jumps, 24 inch box

Notes: For dead-lift, you will want to try and pr but don't worry if you don't. So long as you struggled to pick up that last rep, we're all good. For the front squat, make a significant jump from last week's weight. You really want to test that threshold this week.

Post results to comments.

2011-09-16T09:28:00.000-05:00

SWOD
ME
2-Board Bench Press
Warm-up Sets: x5 x3 x2
Work Sets: x3 x3 x3 x3 x3
Rest Time: 3 minutes b/w

SE
Hang Muscle Clean
Warm-up Sets: x5 x5
Work Sets: x5 x5 x5 x5 (sets across)
Rest Time: 1.5 minutes b/w

RE
DB Weighted Step ups
Warm-up Sets: x5 ea (no weight)
Work Sets: x12ea x12ea x12ea

CWOD
AMRAP in 2 minutes of:
Bear Crawl, 60 feet
5 Pull ups

Rest 1 minute. Repeat cycle 3 times.

Two 2x4s or 2x6s stacked and nailed together. Have a partner hold board over the chest while still having a partner spot. Go heavy.

2011-09-14T12:05:00.000-05:00

SWOD
ME
Wide Stance Back Squat (low bar position)
Warm-up sets: x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3.5 minutes b/w

SE
Split Stance Press
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (sets across)
Rest time: 2 minutes b/w

RE
Rope Climbs (full use of legs)
Warm-up: 1-3 sets of pulling yourself to a standing position from your back.
Work sets: x5 x5 x5 (scale reps for less experienced climbers)
Rest time: as long as needed not to miss a climb

CWOD
AMRAP in 6 minutes of:
12-10-8-6-4-2 reps for:
Walking Lunges w/ 33#/22# plate
Box Pistols (nothing more than single leg squat to 10-12" box)

Notes: wide stance for the back squat is left to interpretation so don't take it super wide but at the same time don't just go one step wider than where you usually stand (shins should be close to perpendicular at the bottom). For the split stance, it's a very minor split. This will allow you to protect the back a bit more than the traditional press. For rope climbs, you must walk yourself all the way down. Absolutely no jumping off. For box pistols, don't fall down on to box. Control everything.

Post results to comments.

How narrow of a stance do you dead-lift with? I teach my athletes to use a stance such as the one Jim Wendler is utilizing in the pic.

2011-09-12T22:01:00.000-05:00

SWOD (strength wod)
Max Effort (known from now on as ME)
Dead-lift
Warm-up sets: x5 x3 x2
Work sets: x2 x2 x2 x2 x2 (increase weight each set)
Rest time: 3 minutes b/w sets

Sub-Max Effort (known from now on as SE)
Front Squat
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (keep same weight for all sets)
Rest time: 2 minutes b/w sets

Repetition Effort (known from now on as RE)
3 sets of:
x10-20 unbroken push ups (Tempo: 2/0/2)
superset w/
x10-15 unbroken ring rows (Tempo: 2/0/2)

CWOD (conditioning wod)
For total reps:
Tabata Clean and Jerk, 132#/88#

Notes: If you have any questions, it is easier for you to ask, and I answer, through comments so please do not leave anything to chance. Track everything here for me to see.

Post all results to comments for tracking (do it!)

We're on our way....

_______________________________________

I also want to use this blog to educate people on different types of organization of training. It is important for you to understand that there are many was to skin a cat and mine may or may not be best for you. We all adapt differently. The idea is to get something out of this programming. You have to tailor it to your needs.

For example, you must strain during the max effort exercise or you will not get everything you can out of it. Even if you do not pr, if you strain on that day and it was mind numbing for you, you got stronger or will get stronger. Some people are too young in their training age to strain so they must replace with extra volume. Younger trainees (not chronologically speaking here) haven't really developed the strength needed to get stronger as funny as that sounds. Just because it says 5x2 for dead-lift up above, if you are newer, doesn't mean that will work for you. You may be better off doing a higher rep scheme. Check this table out for direction,

	Beginner	Intermediate	Advanced
Strength (ME)	5–9 reps/set	3–7 reps/set	1–5 reps/set
Functional hypertrophy (SE)	10–12 reps/set	8–10 reps/set	6–8 reps/set
Total hypertrophy (RE)	13–16 reps/set	11–14 reps/set	9–12 reps/set
Strength endurance (RE)	17–24 + reps/set	15–22 + reps/set	13–20 + reps/set

Looking at this table, a beginner might want to go with 4 sets of 5-9 reps instead of my posted 5 sets of 2 for their max effort work. The thing is, you have to be able to know and listen to yourself. More to come...... Now go get stronger.

Athlete Development

2011-09-07T22:28:00.001-05:00

We're back and starting Monday, September 12th, I will be posting the SWOD/WOD every Monday, Wednesday, and Friday for all to use for free.

I will be using a concurrent programming template that covers a lot of material and exposes the athlete to many different things such as varying efforts (strength, speed, volume), upper vs. lower vs. total, single limb vs. both sides, varying planes of movement including rotation, and many more.

This is the new way of training for CrossFit but an old way of training for athletes. I'll try to start filming video for demos and posting them to the site. Both strength and conditioning will remain on the main post for archiving purposes.

If you are interested in getting stronger but having that strength development not make you slow, you've hit the jackpot. This is how you will improve your CrossFit experience and give yourself a chance to compete in anything.

Be ready to rock come Monday.

We're done playing around this time.

Ricky Frausto

Friday 100513

2011-05-13T12:54:00.000-05:00

Conditioning WOD
AMRAP in 8 minutes of:
20 Burpees
150 meter row

Post all work completed to comments.

Monday 110509

2011-05-09T22:09:00.000-05:00

Conditioning WOD
3 rounds, each for time of:
100 meter run
15 Double Push up Burpees
100 meter run
Rest 1.5 minutes

Post times from each interval to comments.

Wednesday 110504

2011-05-04T08:12:00.002-05:00

Conditioning WOD
3 rounds for time of:
30 Double Unders
30 Push ups

Post time to comments.

Monday 110502

2011-05-02T09:10:00.000-05:00

Conditioning WOD
Row 1K
Run 800 meters

Post time to comments.

Thursday 110428

2011-04-28T09:13:00.000-05:00

Conditioning WOD
For time and weight:
Drag as much weight on the prowler (use a shoulder harness) as you can for 400 meters.

Post time and weight to comments.

CrossFit & The Politics of Supplementation by Web Smith, CrossFit Chronicles

Wednesday 110427

2011-04-27T09:00:00.000-05:00

Conditioning WOD
Rest Day

Get in some active recovery for those legs and/or increase some end range on some of those tight joints.

Tuesday 110426

2011-04-26T08:08:00.000-05:00

Conditioning WOD
For time:
10-9-8-7.....1 Wall Balls, 20#/14#
20-18-16-14-12......2 Walking Lunges

Post time to comments.

Monday 110425

2011-04-25T21:25:00.000-05:00

Conditioning WOD
10 rounds, each for time of:
100 meter run
Rest by walking back

Post times to comments.

Friday 110422

2011-04-22T06:31:00.000-05:00

Conditioning WOD
Tabata Row

Row as far as you can for 20 seconds then rest for 10. Do this for 8 sets. Goal is to try and reach 1000 meters. Complete 1 burpee for every 5 meters under 1000.

Post distance and burpee penalties to comments.

Tuesday 110419

2011-04-19T11:59:00.001-05:00

Conditioning WOD
3 rounds, each for time and weight, of:
Prowler Push, 100 feet
Suicide Run
1.5 minutes rest

Suicide run consists of 25 foot sprint and back, 50 foot sprint and back, 75 foot sprint and back, and 100 foot sprint and back. Touch the line with your hand when changing direction.

Post times and sled weight to comments.

Monday 110418

2011-04-18T21:32:00.000-05:00

Conditioning WOD
3 rounds, each for time of:
400 meter run
Rest 2 minutes

Friday 110415

2011-04-15T08:55:00.000-05:00

Conditioning WOD
3 rounds for time of:
15 Dead-lifts, 225#/155#
15 Box Jumps, 24 inch box

Post time to comments.

Thursday 110414

2011-04-14T19:18:00.000-05:00

Conditioning WOD
AMRAP in 3 minutes of:
21 Thrusters, 75#/55#
21 Pull ups
15 Thrusters, 75#/55#
15 Pull ups
9 Thrusters, 75#/55#
9 Pull ups

Post time to comments.

Tuesday 110412

2011-04-12T08:13:00.000-05:00

Conditioning WOD
5 rounds for time of:
10 SDLHP, 115/77
12 Burpees

Post time to comments.

Monday 110411

2011-04-11T15:49:00.001-05:00

Conditioning WOD
4 rounds for time of:
7 Tire Flips
400 meter run

Post time to comments.

Wednesday 110406

2011-04-06T10:44:00.000-05:00

Conditioning WOD
For time:
165/110 Pound Squat Clean, 15 reps
165/110 Pound Jerk, 15 reps

Sprint out of the gate and finish as fast as you can.

Post time to comments.

Tuesday 110405

2011-04-05T12:05:00.000-05:00

Conditioning WOD
AMRAP in 8 minutes of:
1-2-3-4-5-6-7-8-9-10 rep rounds of:
95/65 pound Thruster
Chest to Bar Pull ups

Start at 1 rep for each movement and move up the ladder. You have 8 minutes to get as far up the ladder as possible. If you make it to ten, start over at 1. How many times can you get through?

Post results to comments.

Monday 110404

2011-04-04T10:11:00.000-05:00

Conditioning WOD
3 rounds, each for time of:
300 Meter Long Shuttle (50 meters & back/100 meters & back)
Rest 1.5 minutes

Post time from each run to comments.

Friday 110401

2011-04-01T15:52:00.000-05:00

Conditioning WOD
Push the Prowler for 5 minutes. You can walk it the whole time. You can go back and forth between running it a certain distance and then walking. Whatever you choose, don't stop for 5 minutes.

If this is your first time, I'd keep it an empty Prowler. Don't want to ruin a perfectly good Friday.

Post results to comments.

Tuesday 110330

2011-03-29T22:21:00.000-05:00

Conditioning WOD
AMRAP in 5 minutes of:
6 Burpees
6 Double Unders
6 Jumping Pull ups

Post total reps to comments.

Monday 110328

2011-03-28T20:46:00.000-05:00

Conditioning WOD
2 rounds for time of:
400 meter run
50 Air Squats

Post time to comments.

Thursday 110324

2011-03-24T11:36:00.000-05:00

Conditioning WOD
For time:
30 Turkish Get ups, 2/1.5 pood

Post time to comments.

Wednesday 110323

2011-03-23T09:54:00.000-05:00

Conditioning WOD
For time:
Over a 400 meter distance, lunge 75 steps and finish whatever is left by sprinting, then 50 steps and a sprint, and finally 25 steps and a sprint. In the end, you will have covered 150 walking lunges and a total of 1200 meters.

Post time to comments.

Tuesday 110322

2011-03-22T08:51:00.000-05:00

Conditioning WOD
For time:
30 Box Jumps
200 Meter Run
30 Burpees

Post time to comments.

Monday 110321

2011-03-21T20:51:00.000-05:00

Conditioning WOD
For time:
1K Row

Post time to comments.

Friday 110318

2011-03-17T22:04:00.002-05:00

Conditioning WOD
Rest Day

Thursday 110317

2011-03-17T13:59:00.000-05:00

St. Patty's Day Conditioning WOD
2 rounds for time of:
25 Burpees
35 Box Jumps
45 Air Squats
55 Double Unders

Post time to comments.

Wednesday 110316

2011-03-16T12:06:00.000-05:00

Conditioning WOD
AMRAP in 6 minutes of:
15 Double Unders
8 Power Snatches, 75#/55#

Post rounds/reps completed to comments.

Tuesday 110315

2011-03-15T17:12:00.000-05:00

Conditioning WOD
15-12-9-6-3 rep rounds of:
Burpees
Ball Slams, 20#/16#
Box Jumps, 20 inch

One hundred meter row for every time you break up a set of reps during any exercise. Cut-off is 7 minutes.

Post time and row distance, if any, to comments.