G: January 5, 2015

WARM-UP

Crossover Symmetry, Activation
Glute Bridges
Good Mornings

CONDITIONING
4 Rounds
1 Min Row (Cals) -> 20
1 Min Rest
1 Min Thruster -> 50s or 88lb Swings
1 Min Rest
1 Min Step-Ups -> 53

STRENGTH
10 x 1 Bench or 3 x 20 DB Bench
Or 3 x 10 Barbell Bench
Then
5 x 10"  V-Sits -> Parellettes&
5 x 10 Narrow Grip T-Bar -> 90+

MOBILITY
Banded Shoulder Stretches

G: Sunday, January 3, 2016

SESSION I

WARM-UP

3 Rounds
3 Burpees
3 Jump Squats
Box Push

AEROBIC
Beep Test

LACTATE
10 Min Row
30" Hard
30" Rest

RECOVERY
Banded Stretching

SESSION II

WARM-UP

Crossover Symmetry, Activation

CONDITIONING

3 Rounds
1000m Row
30 Burpee Box Jumps
20 Deadlifts 225
20 Strict Pull-Ups
Rest 4 Minutes

RECOVERY
1/2 Hour Mobility

G Saturday, January 2, 2016

SESSION I

WARM-UP

Crossover Symmetry, Activation

WEIGHTLIFTING

40 Minutes:
Build to a Challenging
High Hang Power Snatch+
Hang Power Snatch +
Power Snatch

RECOVERY
Light Hang Power Snatches

G: January 1, 2016

WARM-UP

Crossover Symmetry, Activation

WEIGHTLIFTING

30 Minutes:
Build to a Heavy Push Jerk
Then Crossover Symmetry, Recovery

CONDITIONING
Strict "Nate"
2 Muscle-ups
4 Hand Stand Push-Ups
8 Swings 70

MOBILITY
Banded Shoulder Stretches

G: December 31, 2015

WARM-UP

2K Row

Crossover Symmetry, Activation

15 Minutes DU Practice

POWERLIFTING

3 X 3 Dumbbell Benchpress 80s

2 x 20 Dumbbell Benchpress 60s

MOBILITY
Arm Bars w/5lb Plates

G Tuesday, December 29, 2015

WARM-UP

Crossover Symmetry, Activation

GYMNASTICS(12)

EMOM 10

1 Legless Rope Climb (Seated)

20 DUs

STRENGTH (15)

3 x 12 R & L Bulgarian Split Squats (BW)

6 x 6 Glute Ham Raises

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar

G: Monday, December 28, 2015

WARM-UP

Crossover Symmetry, Activation

GYMNASTICS(12)

Every 2 Minutes For 12 Minutes

Freestanding Handstand Hold

STRENGTH (15)

Build to a Challenging 5 Rep Dumbbell Strict Press

Repeat Challenging 5 Rep x 3

CONDITIONING (6)

6 Min AMRAP

5 Strict HSPU

25 DUs

LACTATE THRESHOLD TRAINING (30)

3 Rounds

Row 200m Easy (2:10 - 2:15),

Row 200m Hard (1:35-1:40),

Row 200m Easy,

Row 200m Hard,

Row 200m Easy,

Row 200m Hard,

Sprint 100m 

Rest 5 Minutes

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar

G.

Part I:  Deadlift

10 x 280

8 x 290

6 x 300

4 x 310

2 x 320

Part II:  10 Mins Build To a Heavy Power Snatch

Part III:  10 Min AMRAP

15 G2O

10 Lateral Burpees

G 140804

1. Hang Snatch

20 Min Build to a Heavy

2. Back Squat

Triple Doubles and Singles to a Heavy Weight

3. Front Squat

Heavy Doubles and Singles Max Clean (225)

4. 3 Rounds Ghost

1:00 Min Row Max Cals

1:00 Min Max Burpees to a Plate

1:00 Min Max DUs

1:00 Min Rest

5. Behind the Neck Strict Press

G 140731

1. 5 x 3 Front Squat

2. 10 Min EMOM 
1 FS @ 95%

G 140728

I need this, who's in?

1. Front Squat

10 Min build to a heavy

2. "Fractured Jackie"

Complete the triplet 2x

500 m Row

25 Thrusters 45 lb / 25 lb

15 Pullups

Rest 5 Minutes In Between Triplet 

3. Gymnastics Benchmark 

Max unbroken strict deficit HSPU, 10 

4. 5 Rounds NOT for time of:

500-400-300-200-100m Row

5 Bench Press, 205

10 Bent Over Row, 95

15 GHDSU

G 140728

Awesome Read -> http://www.tabatatimes.com/12-truths-about-training-and-intensity/

1. OHS
10 Min Build to a heavy

2. Snatch
10 Min Technique
10 Min 1 RM

3. Gymnastics Benchmark
8-7-6 Pull-ups/C2B/Bar Muscle-up
Rest
6-5-4 Pull-ups/C2B/Bar Muscle-up
Rest
4-3-2 Pull-ups/C2B/Bar Muscle-up

4. Conditioning

Tabata Circuit, performed in two rounds:2 Rounds of 4 intervals at each station. Each interval is 20 seconds of work, followed by 10 seconds of rest:

#1 Wall Balls (30#)
1 Min Rest
#2 Free-Standing Handstand
1 Min Rest
#3 Ring Dips
1 Min Rest
#4 Alternating Reverse Lunge From Rack (95)
1 Min Rest

5. Group Stretch

G 140215

PART I:  Back Squat

1 x 8  @ 65% 205

1 x 8  @ 70% 220

1 x 6  @ 80% 250 

1 x 6  @ 85% 265

PART II:  12 Min AMRAP NFT

5 - 7 KB OHS L&R

5 - 7 One-Arm Push-ups

PART III:  5 Rounds For Time

20 Cal Air Dyne

10 Alt. DB Snatch (80)

Rest 2 Min Between Rounds

PART IV:  DU Practice

G 140213

PART I:  Back Squat

1 x 10  @ 60% 190

1 x 8  @ 70% 220

1 x 8  @ 75% 235 

1 x 8  @ 80% 255

In Between Sets 5 - 7 KB Single Arm Press

PART II:  Complete The Following Tasks

10.....9,8,.....1 Alt. DB Snatches 

35.....30,25.....5 Jumping Lunges

15,14,13,12,11,10,9,8,7 Cals Air Dyne

PART III:  10 Min EMOM 

2 Strict Muscle-ups

Then,

10 Strict Muscleups for Time

G 140212

Bell City Partner Throwdown 2/8/2014

PART I:
5 x 5 Deficit (45+Thick 15#) Strict HSPU

PART II:
Bench Press/Pull-ups
1 x 10 @ 60% 185/Unassisted
1 x 8 @ 70% 195/17.5#KB
1 x 8 @ 75% 205/30#KB
1 x 8 @ 80% 205/30#KB

PART III:
DU Practice

Garrett 140122-23

Read the fine print and then check out the link at the bottom of the post.

Last night

EMOM:

7 Thursters (75)
7 Pull-ups
7 Burpees

6+12

Brutalll!!! Goal is to make 8 rounds.


This morning

Front Squat:

1 x 3 @ 165
1 x 3 @ 185
4 x 3 @ 205
1 x 3 @ 210
1 x 3 @ 215 (missed third rep)

Ass-to-grass, perfect form.


Muscle -ups:

8, 7, 5, 6, 6, 5

Worked on efficiency.  Should have a break-out set of 9 next time.

Notes to self:

1.)  Less bend in the legs at the bottom, greater opening of the hip.  (Thanks Kyle)
2.)  Find that weightless feeling. Straight up.
3.)  Keep the rings in!


Good Article for those that are still reading haha:

http://www.tabatatimes.com/is-crossfit-really-killing-us-a-response/

Garrett 140121 (Snow Day)

Only had an hour,

Bench Press
4 x 6  @ 210
Immediately after putting down the bar 12 strict pull-ups on rig.
Followed by 1 back squat at 275.

Garrett Monday, January 20, 2014

PART I:  Back Squat

5 x 7 @ 255


PART II: 3 Rounds NFT

5 Thrusters (135)

then

5 Power Clean + Push Jerk (Tng) (135)


PART III:  3 Rounds DU Practice

Garrett 140117

AM

PART I:  Recovery Front Squats 

Took a break after Saturday's slaughter.

Built to a Heavy for the Day

3 - 3- 2 - 2 -1 -1 -1 -1
185 - 205 - 215 -220 - 225 - 230 - 235  - 240 (miss)


PART II:  Handstand Push-up Practice

Haven't done these in a while.  Worked on perfect form.

4 x 5 Deficit Handstand Push-ups (45lb plates)



PM

Mainsite WOD 140117

For Time:

30 Muscleups
21 C&J (135)
2000m Row


21:26

Need work on all of these, thought it was a nice mash-up.  Became more efficient at the end of sets than in the beginning.

Muscleups:  Need to a better bottom position, feet back
C&J:  Dip under the bar further
2000m Row:  Slow it down, better finishing pull.

Garrett 140117

And so it begins...

W.U. Coached 3 Classes

2014 Paleo Challenge W.O.D.

8 Min Amrap
10 Pull-ups
15 Front Squats (115)
20 Burpees

3 + 19 (154)