Tuesday 2/7/12

CrossFit WOD:
Bench press 5x5

Gettin' Stronger WOD:
- Bench press (5/3/1 week 4)

BBB Assistance work

MetCon (all sessions):
3 rounds for time of:
30 double-unders
- 20 kettlebell swings (24/16 kg)
- 10 ring dips

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Monday 2/6/12

CrossFit WOD: "Cindy"
AMRAP in 20 minutes of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

 SWOD: Deadlifts 3x5

 Gettin' Stronger:
Deadlifts 5/3/1 Week 3

BBB Assistance work

 GPP: Micro-Cindy (7-minutes)

5:30 Advanced WOD:
800m row
100 air squats
100 lateral jumps
800m run

SWOD: Shoulder Press

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Saturday 2/4/12

CrossFit WOD: "Elizabeth"

21, 15, and 9-rep rounds for time of:
- Cleans* (135/95 lbs)
- Ring dips

*As always, since no modifier is specified ("power", "hang", etc), these are full, Olympic squat cleans.

SWOD: Weighted/minimally assisted pullups as time permits

Gettin' Stronger WOD:
Shoulder press (5/3/1 week 2)

Assistance lifts:
- BBB Shoulder press
- Pullups

GPP:
3 rounds for time of:
- 7 Cleans (155/105 lbs)
- 7 weighted bar dips (40/25 lbs)

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Friday 2/3/12

Closed due to snow!

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Thursday 2/2/12

CrossFit WOD: "Fight 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)
- Rowing

No rest between stations; 60 seconds rest between rounds.

Each repetition completed with full range-of-motion (or calorie for the rower) counts as a point. Complete three rounds for total points

Gettin' Stronger WOD:
- Back squats (5/3/1 week 2)

BBB Assistance work

GPP: Two rounds of Cleans Gone Bad (hang power cleans replace rowing from the original FGB)

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Wednesday 2/1/12

CrossFit WOD:
Shoulder press 5-5-5
Push press 3-3-3
Push jerk 1-1-1

Gettin' Stronger:
  Overhead squats/5/3/1 makeup

MetCon:
Farmers' Carries

5:30 Advanced WOD:
7 Rounds
7 Front Squats (165/105)
7 C2B Pull ups

SWOD: Overhead Squats

Gettin' Stronger:
  Overhead squats/5/3/1 makeup

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Tuesday 1/31/12

CrossFit WOD:Nate
As many rounds as possible in 20 minutes of:
- 2 muscleups
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)
Named in honor of Chief Petty Officer Nate Hardy, who was killed 2/4/08 during combat operations in Iraq.

OR sub the scaled version:
- 4 Pike pushups
- 6 pullups
- 6 dips
8 kb swings (32/24 kg)

SWOD: Deadlifts 3x5

Gettin' Stronger WOD:
Bench press (5/3/1 Week 2)

BBB Assistance work

GPP:
10 minute "Nate"

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Monday 1/30/12

CrossFit WOD:
4 rounds of time for:
- Run 400 meter
- 50 Air squats

SWOD:
Bench press 3x5

5:30 Advanced WOD:
3 Rounds
400m run
15 OHS (95/65)
20 Slamballs (20/15)

Gettin' Stronger:
  Deadlifts (5/3/1 week 2)

Assistance lifts:
"BBB" assistance template for the next 8 weeks!

MetCon:
Sled pulling

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Saturday 1/28/12

7:00 am CrossFit WOD:
3 rounds for time of:
- 20 Wallball shots (20/16 lbs)
- 7 power cleans (135/95 lbs)
- 7 front squats (135/95 lbs)
- 7 push presses (135/95 lbs)

8:00 am Gettin' Stronger WOD:
- 5/3/1 makeup
- Front squats 5x5
- Power clean work

9:00 am Team WOD:
Each team of 3 or 4 will complete as many rounds as possible in 20 minutes of:
- 36 Wallball shots (20/16 lbs)
- 36 Kettlebell swings (24/16 kg)
- 36 Front squats (115/75 lbs)
 - 36 Pullups
All team members may work at one time, but only one person may be on each exercise.
Team may not move on to the next round until the previous round is complete.

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Friday 1/27/12

CrossFit WOD: Death by...
Burpees, situps, kettlebell swings

"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.

- Rounds 1-10: burpees
- Rounds 11-20: situps
- Rounds 21+: KB swings (24/16 kg)

SWOD:
- Shoulder press 3x5

Gettin' Stronger:
Shoulder (5/3/1 week 1)

BBB assistance work

MetCon:
3 rounds for time of:
- 5 burpees
- 10 kb swings
- 15 situps

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Thursday 1/26/12

CrossFit WOD:
Back squats 3x5

MetCon:
3 rounds for time of:
- 30 double unders
- 20 wallball shots (20/16 lbs)
10 pullups

Gettin' Stronger:
Back squats (5/3/1 week 1)

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Wednesday 1/25/12

CrossFit WOD:
21, 15, and 9-rep rounds of:
- Overhead squats (95/65 lbs)
- Hang power cleans (95/65 lbs)

SWOD:
Weighted/minimally-assisted pullups

5:30 Advanced WOD:
3 Rounds for time of:
- 300 jump rope singles
- 15 Hang power snatches (75/55)
- 20 Weighted step ups (75/55)

SWOD: Back Squats

Gettin' Stronger:
  Overhead squats/5/3/1 makeup

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Tuesday 1/24/12

CrossFit WOD: "Max/Fast/Heavy"
3 rounds for max reps/fastest time/heaviest weight of:
- Kettlebell swings - 32/24 kg (max non-stop reps)
- 25 Box jumps - 20/16" (for fastest time)
- Bench press single-rep (for heaviest weight)

The box jumps are timed; the workout as a whole is not. Score is:
Total kettlebell swing reps for all three rounds
plus
Total weight lifted for all three rounds
minus
The total amount of time spent (in seconds) on box jumps


Gettin' Stronger:
Bench presses (5/3/1 week 1)

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Monday 1/23/12

CrossFit WOD:

Deadlifts 1-10-1-20-1-30

5:30 Advanced WOD:
21 Front Squats (135/95)
3 Rounds of Mary
15 Front Squats
2 Rounds of Mary
9 Front Squats
1 Round of Mary

SWOD: Deadlifts

Gettin' Stronger:
  Deadlifts (5/3/1 week 1)

Assistance lifts:
"BBB" assistance template for the next 8 weeks!

MetCon:
3 rounds for time of:
- 20 Kettlbell swings (24/16 kg)
- 10 push ups

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Saturday 1/21/12

Congratulations to Abbey Watson for making it to the NASA Nationals Powerlifting Meet! Rock 'em this weekend!

Coach Z will be leading workouts this morning, and he has some great stuff in store for you!

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Friday 1/20/12

CrossFit WOD: "Push/pull"
3 rounds of sets of 3 reps for max weight of:
- Bench press
- Deadlifts
There is no time component to this workout, and you may change weights between rounds.
Alternate between sets of bench and sets of deadlifts.

Gettin' Stronger:
Deadlift 5/3/1 week 4

GS Assistance work:
- Good mornings
- Midline stabilization (planks, hanging leg raises, power wheel, as appropriate)

MetCon (all sessions):

5 rounds for time of:
- 3 power cleans (135/95 lbs)
- 6 pushups
- 9 squats

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Thursday 1/19/12

CrossFit WOD: "Fran"
21, 15, and 9-rep rounds for time of:
- Thrusters (95/65 lbs)
- Pullups

SWOD: Bench press 3x5

Gettin' Stronger:
Shoulder press 5/3/1 week 4

Assistance work:
- Dips/ring dips/dip supports

MetCon:

3 rounds for time of:
- 10 Thrusters
- 10 Pullups

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Wednesday 1/18/12

CrossFit WOD:
CrossFit Stations for total reps:
3 rounds x 1 minute stations of:
- Kettlebell swings (24/16 kgs)
- Pushups
- Box jumps (20/16")
- GHD Situps
- Barbell rows (95/65 lbs)

No rest between stations;1 minute rest between rounds
Score is the total of all repetitions throughout the workout.

SWOD: Power cleans 3x5

Gettin' Stronger WOD:
- Cleans 3-3-3-3-3 (or 5/3/1 makeup)
- Snatch/snatch balance/overhead squat work

GPP:
 2 rounds of CrossFit Stations for total reps

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Tuesday 1/17/12

CrossFit WOD:

Back squats 5-5-5-5-5

Gettin' Stronger:
Back squats (5/3/1 week 4)

Assistance lifts:
- Front squats
Split squats

MetCon:
KB snatch 5 minute AMRAP

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Monday 1/16/12

CrossFit WOD:

5 rounds for time of:
- 30 double-unders
- 15 push presses (95/65 lbs)
- 10 pullups

5:30 Advanced WOD:
15 Squat Cleans (95/65)
400m run
15 Push Jerks (95/65)
15 Burpees
15 Wall Walks
15 Burpees
15 Push Jerks
400m run
15 Squat Cleans

SWOD: Bench press 3x5

Gettin' Stronger:
Bench press (5/3/1 week 4)

Assistance lifts:
- Close grip bench
- Pullups

MetCon:
3 rounds for time of:
- 20 double-unders
- 10 push presses (95/65 lbs)
- 7 pullups

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Saturday 1/14/12

7:00 am and 8:00 am CrossFit and Gettin' Stronger WODs:
Strongman work fun!
- Atlas stones
- Farmers carries
- Tire flipping
Time will also be allotted for any 5/3/1 makeup

9:00 am Team WOD: "Team Helen"
Each team of 2 or 3 will complete 3 rounds for time of:
- 400 meter run
- 42 Kettlebell swings (24/16 kg)
- 24 Pullups
All team members run, and the kettlebell and pullups may not be started until all team members are in from the run.
Only one person may work on pullups/kettlebell swings at a time; The exercises may be broken up as desired within the round.

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Friday 1/13/12

CrossFit WOD:  "Jason-ish"

- 20 Overhead Squats (95/65 lbs)
- 3 Muscle-ups
- 15 Overhead Squats
- 6 Muscle-ups
- 10 Overhead Squats
- 9 Muscle-ups
- 5 Overhead Squats
- 12 Muscle-ups

if don't have muscle-ups yet, sub 4 ring dips for each muscle up.

SWOD: Deadlifts 3x5

Gettin' Stronger:
Deadlifts (5/3/1 week 3)

Assistance lifts:
- Single-leg RDLs
- Core work

MetCon:
3 rounds for time of:
- 10 overhead squats
- 7 ring dips

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Thursday 1/12/12

CrossFit WOD: "Max/Fast/Heavy"
3 rounds for max reps/fastest time/heaviest weight of:
- Pullups (max non-stop reps)
- 25 double-unders (for fastest time)
- Turkish getup 1-rep (per side) max (for heaviest weight)

The double-unders are timed; the workout as a whole is not. Score is:
Total pullup reps for all three rounds
plus
Total weight lifted (reps x weight) for all three rounds
minus
The total amount of time spent (in seconds) on double-unders

SWOD: Shoulder presses 3x5

Gettin' Stronger:
Shoulder presses (5/3/1 week 3)

Assistance lifts:
- Bench presses
- Pullups

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Wednesday 1/11/12

Happy Birthday Justin!

5:30 Advanced WOD: "Justin's Gruesome Dirty Thirty"
- 30 shoot thrus
- 30 toes to bar
- 30 burpees
- 30 high steps
- 30 handstand pushups
- 30 pull ups
- 30 deadlifts (135/95 lbs)
- 30 wall balls (20/16 lbs)
- 30 slam balls (20/15 lbs)
- 30 ring dips

All other CrossFit and Gettin' Stronger WOD:
Clean-and-Jerks 3-3-3-3-3

GPP: Farmers' Carries

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Tuesday 1/10/12

CrossFit WOD:
Max rounds in 3 minutes of:
- 3 deadlifts (225/155#)
- 6 Pulls-to-inverted-Hang
- 9 Box jumps (24/20")

Rest 1 minute and pick up where you left off. Repeat for five cycles for total rounds.

SWOD: Back squats 3x5

Gettin' Stronger:
Back squats (5/3/1 week 3)

Assistance lifts:
- Front squats
- Midline stabilization

GPP: 2 cycles x 3 minute AMRAP of:

- 3 deadlifts (225/155#)
- 6 Pulls-to-inverted-Hang
- 9 Box jumps (24/20")

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Monday 1/9/12

CrossFit WOD: Mini-Nancy
3 rounds (rather than the original 5 rounds) for time of:
- 400 meter run (may sub 50 power steps for the early a.m. sessions if the roads are icy)
- 15 overhead squats (95/65 lbs)

SWOD: Bench press 3x5

Gettin' Stronger:
Bench press (5/3/1 week 3)

Assistance lifts:
Close-grip bench press
Pullups

MetCon:
Overhead walks

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Saturday 1/7/12

7:00 am CrossFit WOD: "Fran"
21, 15, and 9-rep rounds for time of:
- Thrusters (95/65 lbs)
- Pullups

SWOD: Power cleans 3x5

8:00 am Gettin' Stronger:
Clean and jerks 3-3-3-3-3-3
(any 5/3/1 may be done at this time also)

9:00 am Team WOD: "Team Fran"
Each team of 2 or 3 will complete:
- 90 Thrusters
- 90 Pullups
Only one person may work at a time; The exercises may be broken up as desired.

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Friday 1/6/12

CrossFit WOD:
3 rounds for time of:
- 50 double unders
- 25 box jumps (24/20")
- 25 wallball shots (20/16 lbs)

SWOD: Deadlifts 3x5

Gettin' Stronger:
Deadlifts (5/3/1 week 2)

Assistance lifts:
Staggered-stance deadlifts
midline stabilization

MetCon:
Atlas stone shouldering

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Thursday 1/5/12

CrossFit WOD:
3-count renegade rows
7-7-7-7-7-7-7

Gettin' Stronger:
Shoulder presses (5/3/1 week 2)

Assistance lifts:
Push presses
Pullups

All sessions MetCon:
KB snatch 5-minute test

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Wednesday 1/4/12

CrossFit WOD:
5 rounds for time of:
- 7 cleans (135/95 lbs)
- 7  handstand pushups

CrossFit SWOD: Overhead squats 3x5

Gettin' Stronger WOD:
Overhead squats 5x3

- Snatch work

GPP:
Tabata bottom-to-bottom air squats
3 rounds for time of:
- 7 cleans (135/95 lbs)
- 7  handstand pushups

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Tuesday 1/3/12

CrossFit WOD: "Tabata Something Else"

Tabata intervals applied in turn to:
- Pullups
- Pushups
- Situps
- Squats
For total repetitions. Complete all rounds of one exercise before moving to the next; No rest between rounds or exercises.

CrossFit SWOD: Bench press 3x5

Gettin' Stronger WOD:
Bench press (5/3/1 Week 2)

Assistance work
Speed benching
Pullups

GPP:
Tabata bottom-to-bottom air squats

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Monday 1/2/12 - Happy New Year!

Reminder: We are only holding three sessions today:
7:00 am and 5:30 pm - CrossFit Total

8-10:00 am - 2-hour CrossFit Total!

Three attempts at your heaviest max single of:
- Back squat
- Shoulder press
- Deadlift

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