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WOD & Blog

04.01.2014

By Samy Daghir / March 31, 2014 / 7 Comments

DSC_0124Warm-up Drills
I. Run 1600m
II. 3 Rounds of
5 x Deadhang Chin-ups
10 x Hindu Push-ups
15 x Air Squats (Wall/Band Therapy)
III. Mobility

Notes: 3 times around the building is just over 1600m… bring your GPSs  and b#%! about it if you want. Four reps of Turkish Get-up’s per arm (beginners alternate sides each rep). Wall Squats and Banded Air Squats are for balance/equilibrium conditioning today. Chin-ups are executed with an underhand grip.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-ups have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; 7-5-3-1 reps alternating between Pull-ups/Ring Dips. It’s been very exciting seeing the old school athletes helping reinforce the banded standards of movement (ie. how to appropriately move along the color coded system as well as protocol for applying foot vs knee scaling methods). Keep killing it, freaks.
Twisted special? Hmmm.

Post scores to comments.

Skill Development
12-9-6 reps of
Toes-2-Bar/Knees-2-Elbows (strict)
Hip & Back Extensions

Notes: Instruction/execution should involve active shoulders hanging form the rig, hollow body position and how to hold, and execution without a kip. TTB scales to K2E, and K2E scales to Supine Leg Raises (w/hip lift at top). Hip & Back Extensions should hold for :01 with muscular control if possible at the top and bottom of each repetition. Yes, this is the snake one; hips forward of the GHD pad.

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03.31.2014

By Samy Daghir / March 30, 2014 / 5 Comments

DSC_0283Warm-up Drills
I. Speed Rope
8 Rounds (:20 on x :10 rest)
II. 2 Rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
10R/10L x Leg Swings
30ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Death and Taxes”
For time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
*Double-under Tax TBD

Notes: Every minute that elapses during the WOD adds 10 x Double-unders/20 x Single-unders to the last round. This final set of Double-unders must be completed in order to call ‘time’ and stop the clock.

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03.28.2014

By Samy Daghir / March 27, 2014 / 7 Comments

Warm-up Drills
I. Row 50kcal
II. Team Med Ball Circuit
10 x Slamball Bounce Pass (40/20lbs)
10 x Abmat Med Ball Catch
10 x Partner Wallball (over rig)
10 x Lateral Med Ball Throw (20/14lbs)
III. Mobility

Notes: Work through the Team Med Ball circuit in teams of 2 athletes; 10 reps per athlete (20 passes).

“CrossFit Games Open WOD 14.5”
21-18-15-12-9-6-3 reps for time of
Thrusters (95/65lbs)
Bar Facing Burpees

Notes: CrossFit Games standards of movement/competitive criteria may be found here.

Post scores to comments and/or Games site for validation.

Skill Development
Sweat profusely. Consume obscenely huge gulps of delicious oxygen. Tell tales of glory in the trenches among peers x 20:00. Glycogen rich, protein savvy post workout binge will be continuous. What?

I said log your %!#[email protected] scores. Please.

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03.27.2014

By Samy Daghir / March 26, 2014 / 4 Comments

DSC_0250Warm-up Drills
I. Run 400m
II. 3 Rounds of
Burgener Drill (45/30lbs or PVC)
III. 10-8-6 reps of
Medicine Ball Cleans (20/14lbs)
Push-ups (CFGS)
IV. Mobility

 

 
“Barbara”
5 rounds, each individually timed
20 x Pull-ups
30 x Push-ups
40 x Abmat Sit-ups (butterfly)
50 x Squats

Notes: Rest precisely 3:00 between each round.

Post scores to comments.

“Hammer Stamped”
6 Rounds for time of
12 x Sledgehammer Strikes
1 x Tire Flip & Bound

Notes: 6R/6L per round for the Sledgehammer Strikes. Those who are suspect with their intent/aim with the hammer will be relegated to a Slambball (40/20lbs) substitute.

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03.27.2014

By Samy Daghir / March 26, 2014 / 4 Comments

DSC_0250Warm-up Drills
I. Run 400m
II. 3 Rounds of
Burgener Drill (45/30lbs or PVC)
III. 10-8-6 reps of
Medicine Ball Cleans (20/14lbs)
Push-ups (CFGS)
IV. Mobility

 

 
“Barbara”
5 rounds, each individually timed
20 x Pull-ups
30 x Push-ups
40 x Abmat Sit-ups (butterfly)
50 x Squats

Notes: Rest precisely 3:00 between each round.

Post scores to comments.

“Hammer Stamped”
6 Rounds for time of
12 x Sledgehammer Strikes
1 x Tire Flip & Bound

Notes: 6R/6L per round for the Sledgehammer Strikes. Those who are suspect with their intent/aim with the hammer will be relegated to a Slambball (40/20lbs) substitute.

Post scores to comments.

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03.26.2014

By Samy Daghir / March 25, 2014 / 5 Comments

photo (1)Warm-up Drills
I. Row 2:00
II. 3 Rounds of
4 x KB Turkish Get-up (24/16kg)
10 x American KB Swings (24/16kg)
15 x Hollow Rocks (2ct)
III. Mobility

“Restriction”
As many reps as possible
3:00 x Back Squat*
Rest 1:00
3:00 x Power Clean*
Rest 1:00
3:00 x Bench Press*
Rest 1:00
3:00 x DB Snatch (50/35lbs)
Rest 1:00
3:00 x Double-unders
Rest 1:00
3:00 x Row (Avg.watts)

Notes: Back Squat, Power Clean, and Bench Press starting guidelines: 135/95lbs. Every seven (7) repetitions during each 3:00 time trial athletes may increase weight (not mandatory) for an additional challenge. Power Cleans do not have to be touch-and-go reps. DB Snatch is right arm + left arm = 1 rep. Those proficient may substitute KB Snatch (24/16kg) with the added challenge being holding to H2H switches between arms (attempt to go 3:00 without reprieve if possible). Double-unders are 3 x Single-unders to 1 x Double-under for those new to the Speed Rope. Rowing will score average wattage at the end of the 3 minutes.

Post scores to comments.

Skill Development
For time (extra credit):
50 x Burpee Grab-bag

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03.25.2014

By Samy Daghir / March 25, 2014 / 3 Comments

DSC_0038Warm-up Drills
I. Row 2:00
II. 2 Rounds of
9 Fundamentals x 5 reps each
III. Mobility

“Deception Tactics”
For time
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45/25lbs)
Then…
5 Rounds of
10 x Thrusters (65/45lbs)
10 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
8 Rounds of (:20 on x :10 rest)
GHD/Abmat Sit-ups

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03.24.2014

By Samy Daghir / March 23, 2014 / 3 Comments

DSC_0145Warm-up Drills
I. 3 Rounds of
10 x Air Squats (Wall Therapy)
10 x Push-ups (CFGS)
10 x Hollow Rocks (2ct)
II. Mobility

Notes: Benches for knee slide (with or w/out wall). Power Athlete bands for external rotation of hip (wear 2 inches above knees during Air Squats).

Impact/Focus: Deadlift 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Co-Habitchuate”
5 Rounds for time
Run 200m (outside only, dress warm)
7 x Burpee Squat Clean Thrusters (DB/BB*)
15 x GHD/Abmat Sit-ups

Notes: Athletes may choose between Dumbbells or Barbells for Burpee Squat Clean Thrusters, taking into consideration the Push-up should be executed with hands on the bar/DB’s so that the Burpee is a continuous complex that doesn’t require letting go of the external weight. Weights suggesed would be 115/75lbs for Barbells and 50/35lbs for DB’s. Get some.

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03.21.2014

By Samy Daghir / March 20, 2014 / 2 Comments

Warm-up Drills
I. Row 2:00
II. 3 Rounds of
5 x Pull/Chin-ups
7 x Hindu Push-ups
9 x Air Squats (wall therapy)
III. Mobility

 

“CrossFit Games Open WOD 14.4”
Complete as many rounds and repetitions as possible in 14:00 of
Row 60kcal
50 x Toes-2-Bar
40 x Wallball (20/14lbs)
30 x Clean (135lbs)
20 x Muscle-ups

Post scores to comments and/or Games site for validation.

Skill Development
Mash thy-selves well for recovery acceleration. DOMS, what?

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03.20.2014

By Samy Daghir / March 20, 2014 / 3 Comments

DSC_0095Warm-up Drills
I. Death by 30ft: EMOTM (10:00 cap)
1 x 30ft Sprint
2 x 30ft Sprints
3 x 30ft Sprints
… Continue until 10:00 or failure
II. Mobility

Impact/Focus: Handstand Push-ups
Work through one of the following Handstand Push-up training options.

I. Deficit HSPU’s x 5-5-3-3-3+
II. HSPU’s (CFGS) x 10-8-5-5-5+
III. Scaled HSPU’s x 8-8-5-5-5

Notes: Plus sets are to failure; competitors should be practicing their kipping skills in preparation for CF Games Standard ROM HSPU’s.

Post selection/sets/reps to comments.

“Rumplestilskins”
21-15-9 reps of
Wallball (20/14lbs)
Sumo Deadlift High Pull (95/65lbs)

Post scores to comments.

Skill Development
Recover and prepare for 14.4, freaks.

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