DEFY! Limitations - Jonathan Sabar, Owner and Trainer

Workout of the Day

Wednesday 3/10/10

CrossFit WOD:
30 Reps
- Sumo deadlift high pulls (75/55#)
- Box jumps (20/16")
- Hindu pushups

With a continuously running clock, do Sumo deadlift high pulls for 60 seconds. Subtract the number of reps completed from 30, and do that many Box jumps in minute two. In minute three, do SDLHPs again, subtracting the number completed from 30. Do that number of Hindu pushups (a.k.a. dand) in minute four. Minute five is SDLHPs again, and minute six Box jumps.

The pattern is SDLHPs, Box jumps, SDLHPs, dand, SDLHPs, jumps, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 30 SDLHPs in any round.

In any case, stay moving for at least 12 minutes."
*********
Simply put, you'll be doing 30 reps in each 2 minute round. The more jumps you can get done, the fewer SDLHPs or Hindu pushups you'll have to do.

Gettin' Stronger:
- Back squats 5-5-5-5-5

Tuesday 3/9/10

All sessions:
Max rounds and reps in eight minutes of:
- 4 Handstand push-ups
- 8 Kettlebell swings (32/24 kg)
- 12 Situp presses (16/12 kg)

Monday 3/8/10

All sessions:
- Power cleans 5-5-5-5-5
- 3 rounds x max reps pullups
Glute-ham raises

Saturday 3/6/10

MODIFIED SCHEDULE - Saturday 3/6 only

7:00 am: Gettin' Stronger
Deadlifts 5-5-5-5-5

8:00 am: CrossFit
4 rounds for time of:
- 400 m run
- 15 SDLHP (75/55 lb)
- 15 burpees

9-11:00 am: Affiliate Cup practice: team WOD

Friday 3/5/10

All sessions: Back squats 5-5-5-5-5

Thursday 3/4/10

CrossFit WOD:
Wallball/slamball 100s
4 rounds for time of:
- 25 wallball
- 25 slamball

Gettin' Stronger WOD:
- Shoulder press 5-5-5
- Thrusters 5-5-5

Wednesday 3/3/10

CrossFit WOD:
"Helen"
- 400 meter run
- 21 Kettlebell swings (24/16 kg)
- 12 pullups
3 rounds for time

"Helen" Demo from CFHQ

If the weather makes running unsafe, we'll substitute with power stepping on the plyo boxes (20/16")

CF WOD will be followed by lots of good ab work (inversions, L-Sits, etc)!

"Heavy Helen"
- 200 meter run
- 15 Kettlebell swings (32/24 kg)
- 9 weighted pullups (40 lbs)
3 rounds for time

Gettin' Stronger WOD will be preceded by technique/strength work in power cleans

Tuesday 3/2/10

All sessions: Bench Press 1-10-1-20-1-30 reps

Monday 3/1/10

"Standing Linda";
A benchless version of "Three Bars of Death"

Unscaled:
- Deadlift @ 1-1/2 x bodyweight
- Squat clean @ 3/4 x BW
- Shoulder press @ 2/3 BW
Rounds of 10/9/8/7/6/5/4/3/2/1 repetitions for time

Check out the demo with Gillian from CFNY

Scaled:
- Scale any or all lifts to 10 RM;
- Femur must break the horizontal plane in the cleans; if you catch the clean high (i.e. power clean), do a full squat before setting down the bar

10/9/8/7/6/5/4/3/2/1 repetition rounds or to a 30 minute cutoff (Round in progress at 30 minutes may be completed).

Saturday 2/27/10

CrossFit WOD: "Annie"

50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

Acceptable subs for double-unders are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Mountain climbers
- Up-downs

"Gettin' Stronger" WOD:
Pulls to inverted hang
Total reps in 10x 1 minute rounds

If you can't do PtIH, sub alternating rounds of pullups and Knees-to-Elbows

Friday 2/26/10

All sessions:
- Speed deadlifts; single rep @ 50-60% max x 10 rounds
- Push jerks 5-5-5-5-5

Thursday 2/25/10

CrossFit WOD:
1 round "Death by burpee"
2 minutes rest
1 round "Death by pullup"

"Death by" protocol:
With a continuously running clock, perform one repetition of the specified exercise the first minute, two the second, three the third, and so on until you cannot complete the prescribed number. Breaks between repetitions are permitted, as long as the required number is completed within the minute.

After the "last man standing" fails on burpees, there will be a 2 minute rest, followed by the "Death by pullup".

Gettin' Stronger WOD:
Warmup: 25 burpees

followed by
"Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups

Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.

There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.

Wednesday 2/24/10

All sessions

Part 1: Tabata front squats for weight and reps

Tabata invtervals (20 seconds work/10 seconds rest) applied to barbell front squats;
Recommended weight for beginners: 65/45 lbs
Recommended weight for intermediate: 95/65 lbs
Recommended weight for advanced: 135/95 lbs

YOU WILL BE HOLDING THE BAR FOR THE ENTIRE 20 SECOND INTERVAL! This is not "knock out one or two and re-rack the bar" on the last 3 sets! Even if you can't get another single one, do not set the bar down!

We will be doing these in pairs; one person will do the workout while the other tracks reps and helps to safely re-rack the bar (we'll be using squat racks for this, rather than cleaning from the floor), then the second person will go after the first person is able to return to a standing position.

Please read this article by Dan John for the inside scoop on tabata front squats (as well as some unknown exercise called a "thruster").

Part 2: Partner-assisted muscleups

Tuesday 2/23/10

All sessions: Ground-to-overhead anyhow
(Clean-and-jerk, snatches, power cleans/push jerks, etc)
3-3-3-3-3-3-3

Monday 2/22/10

Dynamic stations - three rounds:
- Split jumps
- push jerks
- jump squats (45/35 lbs)
- clapping pullups
- SDLHP
- Tornado ball

With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.

The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.

One point is given for each repetition, with continuous counting through the entire round. Score is the total number of points through the entire workout.

"Gettin' Stronger" WOD
3-5s of:
- Overhead lunges
- Split jerks
- Suitcase deadlifts
- Pullups (clapping, weighted, or minimally assisted)

Saturday 2/20/10

"Gettin' Stronger" WOD: Bench presses and Front squats 3-3-3-3-3

CrossFit WOD:
30, 20, and 10-rep rounds of:
- KB swings (24/16 kg)
- KB Floor press (24/16 kg)
- KB Goblet squats (24/16 kg)
- Feet-to-sky
for time

Friday 2/19/10

All Sessions:
5x5 Deadlifts
5x5 Shoulder presses

Thursday 2/18/10

CrossFit WOD: "Cindy"
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
or "Mary"
Complete as many rounds in 20 minutes as you can of:
- 5 Handstand pushups
- 10 Pistols
- 15 Pull-ups

Gettin' Stronger WOD:
Functional focus on:
- Handstands and Handstand pushups
- Pistols
- Weighted, explosive, or minimally-assisted Pull-ups

Wednesday 2/17/10

All sessions: Renegade Rows (3-count)
10 reps x 7 sets for weight

There is no time component to this workout, and weight may be changed between sets.

Tuesday 2/16/10

CrossFit WOD:
Filthy Fifty
45 MINUTE CUTOFF - get in, get warmed up, and let's go!

- 50 box jumps (24"/20")
- 50 jumping pullups
- 50 kettlebell swings (16 kg/12 kg)
- 50 walking lunges
- 50 knees-to-elbows
- 50 push press (45#/35#)
- 50 back extensions
- 50 wallballs (20#/16#)
- 50 burpees
- 50 double-unders
for time

"Gettin' Stronger" WOD:
- KB swings: AMRAP in 10 minutes (32/24 kg)
- Shoulder presses: 5-5-5
- Glute-ham raise: 3-3-3

Monday 2/15/10

All sessions: Back squats 5-5-5-5-5
followed by functional focus in ring work

Saturday 2/13/10

CrossFit WOD:
CrossFit Stations #2 - Three rounds
- Wallball (men: 20 lbs/women: 16 lbs)
- Pullups
- Slamball (20 lbs/16 lbs)
- Situps
- Box jumps (20"/16")

With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.

The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.

One point is given for each repetition, with continuous counting through the entire round. Score is the total number of points through the entire workout.

"Gettin' Stronger" WOD:
Deadlifts - heavy singles (90-95% of max, ~15 rounds), followed by glute-ham raises and goodmornings

Friday 2/12/10

CrossFit WOD:
Five rounds for time of: - 400 meter run
- 15 power snatches (95/65#)

Gettin' Stronger WOD:
- Power snatches 5-5-5 - Overhead squats 5-5-5
- Snatch balances 3-3-3

Thursday 2/11/10

All sessions WOD:
5 cycles of "The Chief", followed by skills work on bench press

"The Chief" Max rounds in 3 minutes of:
- 3 Power cleans (135/95#)
- 6 Push-ups
- 9 Squats

Rest 1 minute and pick up where you left off. Repeat for the specified number of cycles for total rounds.

Wednesday 2/12/10

All sessions WOD:
- Pullups - 3 sets x 3-5 reps
- Shoulder presses - 3 sets x 3-5 reps
- Glute-ham raises

Tuesday 2/9/10

CrossFit WOD:
Turkish getups - max reps in 10 minutes x 2 rounds
WOD is for time and weight

Gettin' Stronger:
Turkish getups 1-1-1-1-1

Monday 2/8/10

All Sessions WOD:
"Diane"

21-, 15-, and 9 reps of:
- Deadlifts (225/155)
- Handstand pushups
for time

Watch the demo from CrossFit Kids!

Saturday 2/6/10

CrossFit WOD:
Four rounds for time of:
-Run 400 meters
-50 Squats

Gettin' Stronger WOD:
Back squats 5-5-5-5-5; followed by functional focus (as time allows) in:
- Handstand pushups
- L-Sits

Friday 2/5/10

All Sessions:
"Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups

Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.

There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.

Thursday 2/4/10

CrossFit WOD:
60 Reps
- KB swings (24/16 kg)
- Push presses (75/55#)
- Situps

With a continuously running clock, do KB swings for 60 seconds. Subtract the number of swings completed from 60, and do that many push presses in minute two. In minute three, swing the 'bell again, subtracting the number completed from 60. Do that number of situps in minute four. Minute five is kettlebells again, and minute six push presses.

The pattern is swings, presses, swings, sit-ups, swings, presses, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 swings in any round.

In any case, stay moving for at least 12 minutes."
*********
Simply put, you'll be doing 60 reps in each 2 minute round. The more swings you can get done, the fewer presses or situps you'll have to do.

Gettin' Stronger:
- Deadlifts (315/225#): max reps in 30 minutes
- Presses with whatever we have left. It won't be much.

Wednesday 2/3/10

All sessions:
7 rounds for time of:
- 95 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps

Demo from CFHQ

Tuesday 2/2/10

All sessions:
Overhead squats 3-3-3-3-3 Technique work (time permitting): power cleans

Monday 2/1/10

Gettin' Stronger WOD:
- Bench press 5-5-5-5-5
- Pullups 5-5-5-5-5

Saturday 1/30/10

All regular sessions:
(As prescribed)
4 rounds for max reps of:
- Deadlift - 1-1/2 bodyweight
- Hang clean - 3/4 bodyweight
- Shoulder press - 1/2 bodyweight

(Scaled down)
Scale one or more exercises to bring the reps equivalent, or scale any or all to allow 10-12 repetitions in the first round.

There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.

FREE CROSSFIT INTRO SESSION! Saturdays at 10:00! Call or email to schedule!

Friday 1/29/10

CrossFit WOD:
400 meters walking lunges;
Note time and steps

Gettin' Stronger WOD:
Front squats 1-10-1-20-1-30
If you don't have a workout page for Front Squats in your notebook, print it here.

Thursday 1/28/10

"Gettin' Stronger" WOD:
Functional focus: Heavy kb work, weighted pullups, box jumps

Wednesday 1/27/09

All sessions:
Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps

Technique work (time permitting): handstands/handstand pushups

Tuesday 1/26/10

CrossFit WOD: "Annie"

50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

Acceptable subs for double-unders are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Mountain climbers
- Up-downs

"Gettin' Stronger" WOD:
Back squats: singles at ~90% 1RM - 10-15 rounds

Monday 1/25/10

CrossFit and "Gettin' Stronger": Dirty Dozen

One round of twelve reps each of:
- Burpees
- Pullups-to-chest
- Power cleans (135/95#)
- Thrusters (135/95#)
- Push jerks (135/95#)
- Wall ball (20/12 lb)
- Ring Dips
- Pull-to-inverted-hang
- KB Snatches (24/16 kg)
- Deck Squats (16/12 kg)
- SDLHP (135/95#)
- Handstand pushups
For time

Saturday 1/23/10

All sessions:
Bench press 5-4-3-2-1-1-1

Happy Birthday, Lisa! And remember: if you're working out on your birthday, you get to choose the WOD (I retain veto power, of course)!

Friday 1/22/09

CrossFit WOD:
"Kelly"

Five rounds for time of
- 400 meter run
- 30 box jumps (20/16")
- 30 wallball shots (20/16#)

Watch the Demo from CrossFit HQ.

"Gettin' Stronger" WOD:
Deadlifts - heavy singles (90-95% of max, ~15 rounds)

Thursday 1/21/10

All sessions:
- Hang power cleans 5-5-5-5-5
- Push jerks 5-5-5-5-5
- Finish with goodmornings for range-of-motion

Wednesday 1/20/10

All sessions:
4 rounds x 1 minute stations of:
- Overhead lunges (95/65#)
- Pull-to-inverted-hangs
- Ring dips
- Kettlebell swings (32/24 kg)

No rest between stations; 1 minute rest between rounds.
Score is total repetitions completed during the entire workout.

Tuesday 1/19/10

CrossFit WOD:
(from CrossFit.com) "With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes."
*********
Simply put, you'll be doing 60 reps in each 2 minute round. The more squats you can get done, the fewer pullups or pushups you'll have to do.

Gettin' Stronger: 3-5s of Back squats, Pullups, Dips

Monday 1/18/10

All sessions:
- Oly snatches 3-3-3-3-3
- Oly clean and jerks 3-3-3-3-3

Saturday 1/16/10

All sessions:
5x5 back squats, shoulder presses

Friday 1/15/10

10-ladder (up and down) for time and weight.

This ladder is performed as follows:
- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
The "10" set is only performed once with each hand, at the "top" of the ladder.

Gettin' Stronger WOD: Same workout, focusing on max possible weight

Thursday 1/14/10

CrossFit WOD:
1 round "Death by pullup"
2 minutes rest
1 round "Death by pushup"

After the "last man standing" fails on pullups, there will be a 2 minute rest, followed by the "Death by pushup".

Gettin' Stronger WOD:
"Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups

Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.

There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.

Wednesday 1/13/10

All sessions: Deadlifts
1-10-1-20-1-30 reps

Tuesday 1/12/10

All sessions:
- 5 minutes turkish getups for reps (24/16 kg)
- rest 2 minutes
- 5 minutes cleans for reps (135/95#)
- rest 2 minutes
- 5 minutes Handstand pushups for reps

Score is total number of combined reps for the workout

Monday 1/11/10

CrossFit WOD - 5 rounds for time of:
- 50 Wallball shots (20/16 lb)
- 25 pullups
23 minute cutoff

Gettin' Stronger:
- Back squats - heavy singles (90-95% of max, ~10 rounds)
- Dead-hang pullups - weighted or minimally assisted, sets of 3

Saturday 1/8/10

CrossFit WOD: "DEFYght Gone Bad" - 3 rounds

With a continuously running clock, perform maximum reps in 60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Squat thrusts (replaces the rowing in the original FGB)

No rest between stations; 60 seconds rest between rounds.

Each repetition completed with full range-of-motion counts as a point. Complete three rounds for total points

Getting Stronger: Shoulder press singles:
Choose a weight approximately 90-95% of your single rep max. We will do several (10-15) rounds of single repetitions.

Friday 1/8/10

All sessions: Front squats
1-10-1-20-1-30 reps

Thursday 1/7/10

CrossFit WOD:
- 25 Pull-to-Inverted Hangs
- 50 Dive Bomber pushups
- 75 kettlebell swings (32/24 kg)
Break up sets as desired

Gettin' Stronger WOD: Hang power cleans 5x5 followed by TGUs as time permits

Wednesday 1/6/10

Gettin' Stronger WOD:
Bench press singles; Choose a weight approximately 90-95% of your single rep max. We will do several (10-15) rounds of single repetitions.

Tuesday 1/5/10

All workouts:
7,000/5,000 lbs "Ground-to-overhead-anyhow" for time

The barbell starts on the ground and must end up locked out overhead using any technique or combination of techniques.

Rules:
1. You must be stable and unmoving at the top of the lockout, with your knees, hips, and shoulders in a straight line.
2. Your feet must be stable and unmoving at the time of the lockout.
3. You may split jerk, but if you do your feet must be brought back to parallel and unmoving before your lock out will be complete.
4. You may not bounce the bumpers, and then go from the hang position.
5. Your hands must be on the bar when the bumpers are in contact with the ground.
6. You may not change your weight.

Men's Choices:
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women's Choices:
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

It is recommended (though not required) that the "Gettin' Stronger" crew use the heaviest weight possible with good form, and consider time to be a secondary concern.

Monday 1/4/10

CrossFit WOD: The Vin Man

With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.

The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.

- Deadlifts (185/125 lbs)
- FitBall hip extensions
- Single-leg goodmornings
- 1-1/2 rep goblet squats (40/25 lbs)
- KB swings (16/12 kg)
- Glute-ham raises

Gettin' Stronger WOD:
5 rounds of:
- 5 pullups (weighted or minimally assisted)
- 5 goodmornings

Saturday 1/2/10

CrossFit WOD:
Five rounds for time of:
- 400 m run
- 21 supermans
- 12 burpees

Gettin' Stronger WOD:
Strongman work
Zercher squats, "atlas stone" practice, tire flipping, jeep pushing!

Friday 1/1/10

HAPPY NEW YEAR!

Holiday workouts:
2-hour sessions: noon-2:00, and 2:00 - 4:00

CrossFit Total - 3 attempts at a single-rep maximum in: - Back squats
- Shoulder presses
- Deadlift
The "Total" is the sum of the best out of the three attempts in each lift