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"
10.9.8.7.6.5.4.3.2.1 reps for time of:
Deadlift 305, 205
Bench 175, 115
Squat Clean 145, 100

Wednesday 6.13.12

Montoya.

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."

Tuesday 6.12.12

Solidarity

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

NOTICE - 
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, 
Ben

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.

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...

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).

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

Tuesday 6.5.12

Bushey

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

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

Saturday 6.2.12

EC

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...