Saturday, June 30, 2012

Sunday 6.31.12

1.  Clean Complex
Complete the following complex every minute, on the minute, for as long as possible.
2 Squat Cleans
3 Push Jerks
4 Power Cleans
Dudes: 185#
Chicks: 135#

Scale this weight if needed.  Beasts will get 8+ rounds on this.  If you are under 5 rounds the weight was too heavy or you didn't dig deep enough.

Friday, June 29, 2012

Saturday 6.30.12

Session 1:
600m Run
60 KBS 70,53
60 HR Push ups
60 Pull ups
60 Cals on Rower
600m Run

Session 2:
Slope Climb
Go to a local ski area and climb As Far As Possible in 10 minutes with a 20# vest.
If you live in Florida or another place without hills put a treadmill on 12% incline and go.

Thursday, June 28, 2012

Friday 6.29.12

Session 1
1.  Yoke
work up to a heavy carry for 100'

2.  Snatch Complex
7 sets of: 
Power Snatch + Hang Squat Snatch + Squat Snatch,  Climbing.  Rest as needed between sets.

3.  MU to HSPU
Ring muscle up to Handstand Push up
1-3 reps OTM x 6

Session 2
5 RFT:
25 Double unders
200 m Run
In The Sport of Fitness there are NO EXCUSES.  
I know...your judge miscounted, you got "no repped" even though you were meeting the standards, 
you couldn't hear your judge, there was no chalk, your hands ripped, you could have gotten 1 more round but... 
These things happen to everyone, even the athletes that finish first.
It's part of the sport - Accept it - and move on to focusing on what you can control.

Tuesday, June 26, 2012

Wednesday 6.27.12

1.  Dead Lift
12-9-6 max weight rest 3 minutes between sets - same weight for all three sets.

2. HSPU 
Reverse Tabata
8 x :10 on, :20 off - modify these to address a weakness.  If you have trouble kipping to them kipping.  If you have trouble with strict, do strict.  If you have trouble with elevated/ring/etc...

2.  2 RFT:
30 Wall Balls, 30#
20 TTB
10 BJ 36, 30
rest 1 minute between rounds.

Fuel For Fire founder, Brandon Busteed.  
Check out this whole food performance snack.   CFNE Team members 
use these everyday, and swear by them on game day.  

Monday, June 25, 2012

Tuesday 6.26.12

Session 1
1.  Clean and Jerk
1 Rep heavy, not a PR.
2x2 at 80%

2.  Front Squats
5 x 1 at 90%

Session 2
1.  15-12-9
Thruster 135/95
Bar Muscle up
Olympic medalist and World Champion goalie 
for Team USA Hockey, Chanda Gunn.

Sunday, June 24, 2012

Sunday 6.24.12

1.  OHLunge/TTB
4 RFT:
25' OH Walking Lunge, 185/135
25-20-15-10 TTB

2.  3RFT:
50m Prowler, 2xBW
15 buprees

Friday, June 22, 2012

Saturday 6.23.12

5 RFT:
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Muscle ups
1 minute rest between rounds.
Dudes:  185
Chicks:  135
Who you train with matters.  

Wednesday, June 20, 2012

Friday 6.22.12

1.  Yoke
work up to 500# for 50'

2.  "Big Nancy"
5 RFT:
400m run
15 OHS 135, 95

Tuesday, June 19, 2012

Wednesday 6.20.12

Session 1
1.  Power Clean
Work up to a 5 rep heavy TNG Power Clean

2.  Muscle ups
Ninjas:  6-5-4-3-2-1 unbroken MU for time
Beasts:  2-3 unbroken MU OTM x 6

3.  KBS/DU
OTM x 12
Min 1:  max rep unbroken KBS 100/70
Min 2: 45 DU
Min 3:  max rep unbroken KBS 70/53
Min 4: 45 DU
Min 5:  max rep unbroken KBS 53/35
Min 6: 45 DU
Min 7:  max rep unbroken KBS 100/70
Min 8: 45 DU
Min 9:  max rep unbroken KBS 70/53
Min 10: 45 DU
Min 11:  max rep unbroken KBS 53/35
Min 12: 45 DU

Session 2:
Slope Climb
Go to a local ski area and climb As Far As Possible in 10 minutes with a 20# vest.  
If you live in Florida or another place without hills put a treadmill on 12% incline and go.

Monday, June 18, 2012

Tuesday 6.19.12

The steel is calling...
Session 1
1.  Clean and Jerk
3 x 1 at 90%
2x2 at 80%

2.  Back Squats
work up to a 5 rep heavy
2x2 at 85% of 1rm

3.  Thruster
Max rep of unbroken Thrusters 135/95 x 3, 1 minute rest between sets.  
unbroken for this means no stopping anywhere.  If you pause at the bottom, on the rack or overhead it is a broken set.  

Session 2
4 rft:
15 WB 20, 14
12 BJ 24, 20
6 Burpees
Send pics and vids of your training to

Sunday, June 17, 2012

Sunday 6.17.12

Session 1:
1.  Pull ups
3 sets of:  3 weighted + 5 Strict + Max Kipping - rest as needed between sets
These should be performed as one Giant Set.  No rest between movements.  You must stay on the bar for all three variations.  

2.  5 RFT:
3 Elevated HSPU - use parallettes or plates.
6 Box Jumps 36/30"
12 OH Walking Lunge 185, 135

Session 2:
1.  Swim Drills
25 meters of drills, followed by 25 meters of swimming.  Rest as needed between drills.
A.  Strokes for distance,
B.  Finger drag:
C.  Left arm only stroke,
D.  Right arm only stroke
F.  Hypoxic breathing, breathe only every 3rd or 5th stroke

2.  Swim
150 meters easy.

Friday, June 15, 2012

Saturday 6.16.12

1.  Muscle ups
7 x max unbroken reps in 15 seconds, :45 rest

2.  Metcon
750m Row
30 Burpees
200 Double unders
30 Burpees
750m Row
attempt to negative split, that means doing the second half faster than the first half.

Nasso's 360# "Yoke" carry...

Thursday, June 14, 2012

Friday 6.15.12

1.  Yoke
Work up to a heavy yoke carry for 50'
Guys should be able to get 500#
Girls should be able to get 350#
If you can't hit these numbers you need to focus on getting stronger now.

2. "Fixed Linda" reps for time of:
Deadlift 305, 205
Bench 175, 115
Squat Clean 145, 100

Tuesday, June 12, 2012

Wednesday 6.13.12


1.  Power Snatch/Run
18-15-12-9-6-3 Reps of:
Power Snatch 115/80
200m Run between rounds

2.  Handstand Pistols
5 RFT:
40' HS Walk
8 Pistols

As always, Please post scores to comments.

In the overhead position of the Snatch the arms should be 
externally rotated.  The que is, "show me your armpits."

Monday, June 11, 2012

Tuesday 6.12.12


Session 1
1.  Clean and Jerk
3x1 at 95%
2x2 at 80%

2.  Back Squats
10 x 1, OTM across

2.  Thrusters
3 x Max rep unbroken Thrusters 135, 95 - Rest 1 minute between sets
These must be unbroken, that means no pausing anywhere, it must be continuous motion.  Once you start there is no pausing anywhere - not overhead, not on the rack, not at the bottom of the squat.  If you pause even to catch your balance the set is over.

Session 2
1. Swim
200-150-100-50m  - rest :30 between sets

If you are following this site you are part of a small community of dedicated CrossFitters looking to push their potential and compete at the highest levels of our sport.  Let's come together and share our successes, struggles and growth with each other.  
Please send me pictures and YouTube video links of you, your team and your affiliate following this programming.  
Thank you, 

Saturday, June 9, 2012

Sunday 6.10.12

Big John Dunlap
We are going to swim this week.  Don't cherry pick - YOU want to be a competitor.  Learn to swim now, not once you get to the Games.  Everyone has a pool in their town.  Find it and pay for a one month membership.  

1.  Swim
6 x 100m, rest :30

Rest as needed.

2.  Pool Work
Move a KB from one end of the pool (25m) to the other 70/53
15 HR Push ups
30 KB Goblet Squats 70/53
15 HR Push ups
Move a KB from one end of the pool to the other 70/53

Yes, the kb is going to pull you to the bottom of the pool.  Move it as far as possible before coming up for air.  Then swim to the top breathe and repeat till you get to the end.

Friday, June 8, 2012

Saturday 6.9.12

America the Beautiful.

Snatch Skill Transfer movements. 
This is a great sequence that I stole from Coach Mike Burgener.  The idea is to quickly ramp up to a heavy (but not max effort) lift for each.  Use the success you established in the previous lift to help the next, more dynamic, lift.

1.  Snatch PP + OHS
In 5 minutes work up to a heavy Snatch Push Press + Overhead Squat

2.  Snatch Balance
In 5 minutes work up to a heavy Snatch Balance

3.  Snatch 
In 5 minutes work up to a heavy Squat Snatch

4.  "Hope"
3 Rounds for max reps of:
1 minute burpees
1 minute Power Snatch 75/55
1 minute Box Jumps, 24/20
1 minute Thrusters 75/55
1 minute C2B Pull ups
Hobart's Snatch...

Thursday, June 7, 2012

Friday 6.8.12


1.  5 RFT:
15 DL 245, 170
200m Run
15 TTB
1 minute rest between rounds

Rest 10 minutes.

2.  Burner
4 RFT:
15 Wall Balls (20, 14)
15 Box Jumps (24, 20)
15 KBS (53, 35)

This WOD is what I call a Burner.  Burners are all out efforts and one of the best ways to build metcon quickly.  Burners should work fast cycle times and no transitions.  "Helen" and "Christine" are examples of some longer, but well programmed Burners.  
Here is what burners should like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal.  Shorten up the reps or lighten the load.
-Light Weight  - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes.  We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway.  Think about a max effort 800m Run.  
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.  
-NO DOMS - there should not be any excessive soreness from properly programmed Burners.  We are looking to build you up with these not break you down in anyway.  For that reason I wouldn't classify "Fran" as a Burner.  

Hey Ben i just wanted to thank you. I came across this site just after the regional wods were announced and followed it leading into our regional(Australia and NZ).Your programming was greatand put me in good shape leading in i finished 31st in the open and 10th at regionals which i was so stoked with thanks again for being open with your programming and allowing people like me to follow it from the other side of the world.I wish your team and the rest of your athletes all the best at The Games. 
Thank you, Mark Corrigan (NSW/Australia).

Tuesday, June 5, 2012

Wednesday 6.6.12

1.  30-20-10
Power Clean (135, 95
Ring Dip

Rest 10 minutes

2.  5 RFT:
15 Hand Release Push ups
30 Calorie Row

Monday, June 4, 2012

Tuesday 6.5.12


1.  Clean and Jerk
3x1 at 90%
2x2 at 80%

2.  Banded Front Squat
5x3 across, if you don't have bands use chains

3.  Strict Pull ups
10-9-8-7-6-5-4-3-2-1 reps of unbroken Strict Pull ups for time

4.  3 RFT:
3 Thrusters 185, 135
5 Bar Muscle ups

Saturday, June 2, 2012

Sunday 6.3.12

The double KB is your friend...

1.  Clean and Jerk
5-4-3-2-1 unbroken clean and jerks for time - touch and go.  you choose the weight.

Rest 10 minutes

2. 3 RFT
10 Double KB Shoulder to OH (53, 35)
15 Toes to bar

rest 10 minutes

3. 5 RFT
8 BJ, 36/30"
1 Legless Rope Climb

Friday, June 1, 2012

Saturday 6.2.12

1.  Handstands
Accumulate 1 minute in a free standing handstand - no wall.

2.  Pose Running Drills
Pick 3-4 of your favorite drills and work them for 5 minutes.

3.  "Kelly"
5 RFT:
400m Run
30 box jumps 24, 20
30 Wall Balls, 20,14
Don't change this up, by doing a heavier ball or bigger box.  We want to get in the volume and work capacity today.

The next generation...