12/31/13: Day 30

Last day of 2013! Posted this late so our morning class would be a little surprised. She's all done now though for the day. If you couldn't make it this morning, hopefully you can still get a workout in before 2014! Also, remember to be thinking of something you want to improve for the beginning of 2014. We'll be going over better form, workout structures, and many other ways to help you reach your goals!

GYM PROGRAM

Warm-up
Row 500m
30 Air Squats
20 Dislocates
30 Push-ups

Mobility
Roll Quads - 1min/leg
Roll Front/Back of Shoulder w/LAX Ball - 1min/side

Skill/Strength
Push Press 4x6 @ 70%, 2:00 int

WOD
3 Rounds for time
20 DU
13 KB Swings (72/53)
2min Rest
2 Rounds for time
20 Burpees
13 C&J (135/95)
1min Rest
1 Round for time
20 Front Rack Lunges (135/95)
13 T2B
*Score is total time minus 3 minutes. Keep a running clock going and just subtract the rest times to get your score.


SMOLOV PROGRAM

Warm-up
Row 500m
30 Air Squats
20 Dislocates
30 Push-ups

Mobility
Roll Quads - 1min/leg
Roll Front/Back of Shoulder w/LAX Ball - 1min/side

Skill/Strength
Push Press 6x6 @ 70%, 2:00 int

WOD
3 Rounds for time
20 DU
13 KB Swings (72/53)
2min Rest
2 Rounds for time
20 Burpees
13 C&J (135/95)
1min Rest
1 Round for time
20 Front Rack Lunges (135/95)
13 T2B

Squat Cycle
Off

Smolov people, we will now be incorporating some upper body strength cycle structure into our regular routine. Gonna start with push press. Each upper body cycle will last about 3 weeks. Stay posted, happy New Year, and happy lifting!

12/30/13: Day 29

Almost to the new year, everyone! Always, an exciting time to have a good fresh start with things. We are gonna be testing some benchmark WOD's and strengths for a little while to start out the year with a point to excel from. Smolov is off this week, so most of the WOD's will be the same for both programs. Here we go for Monday!

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
Push-ups
Mountain Climbers
Barbell Rows

Mobility
Front Rack Band Stretch - 1min/side
Couch Stretch - 1min/side

Skill/Strength
Front Squat 3x9 @ 70%, 3:00 int

WOD
"Jackie"
For time
1000m Row
50 Thrusters (45/30)
30 Pull-ups
No cap


SMOLOV PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
Push-ups
Mountain Climbers
Barbell Rows

Mobility
Front Rack Band Stretch - 1min/side
Couch Stretch - 1min/side

Skill/Strength
Test 1RM Push Press, 5x1 2:00 Int

WOD
"Jackie"
For time
1000m Row
50 Thrusters (45/30)
30 Pull-ups
No cap

Squat Cycle
Off

Also, we will be starting a nutrition challenge to start the year off right. More details to come. Happy lifting!

12/27/13 - 12/28/13: Day 26 & 27

Here is both Friday and Saturday's workouts. I'll be busy this weekend, so I at least wanted to get them posted so you guys knew what was going on. Here ya go!

12/27/13
GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
American KB Swings
Goblet Squats

Push-ups

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Lats - 1min/side

Skill/Strength
Retest Front Squat - 5x1, 2:00 int

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Good Mornings

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Back - 1min
Front Rack Band Stretch - 1min/side

Skill/Strength
EMOM for 10min
3 Power Cleans @ 80%
6 Burpees

WOD
21-15-9
Shoulder to Overhead (155/105)
Pull-ups

Squat Cycle
7x5 - 80% + 30lbs


12/28/13
GYM PROGRAM

Warm-up
20 Dislocates
20 OHS (PVC Pipe)
20 Push-ups

"Bring Sally Up" - Burpee Edition

Mobility
Partner PNF Hamstring Stretch - 1min/leg/partner

Skill/Strength
Every :30 for 6min
Front Plank
Side Plank
Opposite Side Plank

WOD
Partner Fight Gone Bad
3 Rounds for Reps
1:00 Wall Ball (20/14)
1:00 SDHP (75/45)
1:00 Box Jump (20/14)
1:00 Push Press (75/45)
1:00 Row (Calories)

Teams of 2. Stay at each exercise for 2 minutes, but partners switch at 1 minute mark. Rest period taken out due to both partners having 1 minute rest between each round.


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Barbell Rows (95/65)

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side

Skill/Strength
EMOM for 10min
6 Barbell Rows (155/105)
3 HSPU

Squat Cycle
10x3 - 85% + 30lbs

There ya go! Two days of awesomeness. Good luck, everyone, and have a great weekend! Happy lifting!

12/26/13: Day 25

Hey, guys! I know she's a little late today, but being at my parent's for Christmas left me without any dependable Internet. So, here she is!

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
OHS (PVC Pipe)
Ring Rows
Heavy Russian Swings

Mobility
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side

Skill/Strength
Retest 1RM Strict Press 5x1, 2:00 int

WOD
"Elizabeth"
21-15-9
Cleans (135/95)
Ring Dips
10:00 cap

Cool-down
8 Rounds :20/:10
Hollow Body Rocks
Superman Holds
(You'll do 8 rounds of each movement, so 16 rounds total.)


SMOLOV PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Barbell Rows

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/leg
Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Shoulder Mash - 1min/side

Skill/Strength
EMOM for 8min
5 KB Swings (72/53)
10 Push-ups

WOD
"Elizabeth"
21-15-9
Cleans (135/95)
Ring Dips

Cool-down
8 Rounds :20/:10
Hollow Body Rocks
Superman Holds
(You'll do 8 rounds of each movement, so 16 rounds total.)

Tomorrow's and Saturday's workouts will both be posted tonight. Stay tuned!

12/24/13: Christmas Eve!

Merry Christmas Eve, everyone! This is getting posted later on purpose. I didn't want to ruin the surprise for the WOD for our 8:30am class this morning. Gonna get a little touchy-feely for a second. I feel very blessed this Christmas. Not only have I been blessed with an amazing wife, a beautiful baby boy, and amazing friends and family, but I've also been blessed with all of you. I have some awesome people in my life that make running the gym and doing this stuff everyday so much easier. You all rock, and I'm proud to call you my CrossFit family. Thank you so much! Ok, enough of the emotional stuff...back to business! Today's WOD (like many other CrossFit gyms have done) is appropriately named the "12 Days of Christmas." It's the WOD for both the gym and Smolov. Hopefully, everyone has fun with it!

PROGRAM

Warm-up

Row 500m
4 Rounds :20/:10
Dislocates
Air Squats
Push-ups
American KB Swings

Mobility

Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Couch Stretch - 1min/side

Skill/Strength

None

WOD

"12 Days of Christmas"

For time
1 Power Snatch (95/65)
2 Overhead Squats (95/65)
3 HSPU
4 Pull-ups
5 Power Cleans (95/65)
6 Front Rack Lunges (95/65)
7 SDHP (95/65)
8 Slam Balls (30/20)
9 KB Swings (72/53)
10 Knees to Elbows
11 Push-ups

12 Deadlifts (95/65)

How this WOD works...go through everyday one by one, but you will always start back at Day 1 and go through the workout again. So, Round 1 - Day 1, Round 2 - Day 1&2, Round 3 - Day 1,2,3...and so on until you get to Day 12. Definitely a longer one, but everyone should have fun with it. Enjoy! Here's to an early Merry Christmas! Happy lifting!

12/23/13: Day 22

Sorry for the delay, everyone! Been a busy weekend. You guys have all worked really hard over the last month and a half with your strength work, so this week will be a retest week. I know it's falling on Christmas week, so you'll still have time to retest if you can't make all the days. We'll get you in some time. Here is today's workout!

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
Russian KB Swings
Goblet Squats
Mountain Climbers

Mobility
Roll Hamstrings - 1min/leg
Roll Quads - 1min/leg
Roll Back - 1min

Strength/Skill
Retest Back Squat - 5x1, 2:00 int

WOD
7 Rounds for time
6 Burpees
4 Power Cleans (135/95)
2 HSPU
25 DU
16:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Mountain Climbers

Mobility
Roll Hamstrings - 1min/leg
Roll Quads - 1min/leg
Roll Back - 1min

Strength/Skill
Off

WOD
7 Rounds for time
6 Burpees
4 Power Cleans (135/95)
2 HSPU
25 DU
16:00 cap

Squat Cycle
4x9 - 70% + 30lbs

Smolov people, this means you are adding 10lbs onto whatever weight you did last week. So, it's 30lbs total. Merry Christmas everyone and Happy New Year! Happy lifting!

12/20/13: Day 19

Good work as always, everyone. One more day to finish out the week strong. Two squat days in a row for everyone on Smolov though. Fun fun! Here is tomorrow's stuff. Enjoy!

GYM PROGRAM

Warm-up

Row 500m

4 Rounds :20/:10

Dislocates

OHS

Push-ups

Mountain Climbers

Mobility

Roll Hamstrings - 1min/leg

Roll Front of Shoulder w/LAX Ball - 1min/side

Skill/Strength

8 Rounds

:20 Hollow Body Rocks

:10 Rest

:20 Superman Holds

:10 Rest

WOD

21-15-9 Reps for time

Back Squat (225/155)

HSPU

10:00 cap

SMOLOV PROGRAM

Warm-up

Row 500m

3 Rounds

10 Dislocates

10 Barbell Rollouts

10 Lunges w/Twist

10 Barbell Rows

Mobility

Roll Quads - 1min/leg

Roll Hamstrings - 1min/leg

Couch Stretch - 1min/leg

Roll Front of Shoulder w/LAX Ball - 1min/side

Skill/Strength

8 Rounds

:20 Hollow Body Rocks

:10 Rest

:20 Superman Holds

:10 Rest

WOD

21-15-9 Reps for time

Barbell Row (135/95)

HSPU

10:00 cap

Squat Cycle

7x5 - 80% + 20lbs

That's all for today folks. See you all soon and happy lifting!

12/19/13: Day 18

Good job on yesterday's hero workout everyone! "Roy" was definitely a tough one, and we all saw a lot of rough looking hands. You guys pushed through and never quit though. That's what's important! Keep going at this pace, and you'll all get to regionals. Here's today's workout!

GYM PROGRAM

Warm-up
Row 500m
30 Dislocates
20 Push-ups
30 Air Squats

Mobility
Roll Back of Shoulder w/LAX Ball - 1min/side
Butterfly Stretch - 1min/side

Skill/Strength
Overhead Squat 3-3-3-3-3, 2:00 int

WOD
4 Rounds for reps
1:00 KB Swings (72/53)
1:00 Burpees
1:00 Thrusters (95/65)
1:00 Slam Balls (30/20)
1:00 Rest


SMOLOV PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Good Mornings (95/65)

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Roll Front/Back of Shoulders w/LAX Ball - 1min/section
Shoulder Mash - 1min/side

Skill/Strength
EMOM for 10min
5 KB Swings (72/53)
5 Push-ups

WOD
Row 5k

Squat Cycle
Off

That's all for today, folks. Happy lifting!

12/18/13: Day 17

Good to see that no one actually died from Tuesday's workout. I expected more from all of you. When I said "death by T2B," I meant do T2B until you die... Anyway, I guess I can keep posting workouts for those of you that are still alive. Here we go!

GYM PROGRAM

Warm-up

Row 500m

6:00 AMRAP

10 Dislocates

10 Barbell Rollouts

10 Straddle Plate Jumps

10 Good Mornings (Band)

Mobility

Roll Back - 1min

Couch Stretch - 1min/leg

Skill/Strength

None

WOD

"Roy"

5 Rounds for time

15 Deadlift (225/155)

20 Box Jumps (24/20)

25 Pull-ups

30:00 cap

SMOLOV PROGRAM

Warm-up

Row 500m

3 Rounds

10 Dislocates

10 Barbell Rollouts

10 Lunges w/Twist

10 Barbell Rows

Mobility

Roll Quads - 1min/leg

Roll Hamstrings - 1min/leg

Roll Front/Back of Shoulders w/LAX Ball - 1min/section

Skill/Strength

10min to find 1RM Push Press

WOD

EMOM for 15min

2 High Hang Cleans

2 Push Press @ 80% of 1RM

Squat Cycle

5x7 - 75% + 20lbs

That's today's activities! Hopefully, everyone comes ready to work. Oh, and you might wanna tape your hands for this one. Happy lifting!

12/17/13: Day 16

Alright, troops. A little late tonight, but here it is! Also, just wanted to promote something quick for everyone at the gym. I've mentioned it a couple times in and out of class, so if you've already done it just bear with me. I really need your guys' help with this! Our gym is "Powered by Hylete." What's "Powered by Hylete?" This just means that our gym has been given an awesome opportunity to wear some awesome apparel from the cross-training apparel brand, Hylete. Many of you have seen me wear their shorts and shirts in the gym, and there is a reason why I always wear their stuff...it's amazingly comfortable for the training we do. Hylete has extended to us an amazing offer by having all our members who sign up through us get 25% off their first Hylete order. After that, all of our members will get 20% off for life...that's a long time. Here's a quick word from Hylete explaining things a little better.

Chemical City CrossFit is excited to announce we are a Powered by HYLETE gym! As a "powered by HYLETE" gym all our members are invited receive 20% off for life at HYLETE.com. Go to http://hylete.com/poweredbyhyleteathlete to activate your 20% off account.

As soon as we get 30 members signed up, Hylete is willing to give us two $50 gift cards for two random members! Really couldn't ask for a better deal. You don't even have to buy anything, just sign up!

Use promo code "ChemicalCityCF25" for an additional 25% off your first order!

Alright, enough of business, let's get to the workouts for tomorrow!

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
SDHP (Barbell)
Hang Squat Clean (Barbell)
Push Press (Barbell)

Mobility
Roll Quads - 1min/leg
Front Rack Band Stretch - 1min/side

Skill/Strength
EMOM for 7min
"Bear Complex"
Power Clean > Front Squat > Push Press > Back Squat > Push Press from behind the head
Increase in weight each minute

WOD
Buy-in for time: 1500m Row
Rest 2min
Then…
Death by T2B (Do 1 T2B on minute 1, 2 T2B on minute 2, so on…until you can't get the required number of reps in the prescribed minute)
20:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
SDHP (Barbell)
Hang Squat Clean (Barbell)
Push Press (Barbell)

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Front Rack Band Stretch - 1min/side

Skill/Strength
EMOM for 7min
"Bear Complex"
Power Clean > Front Squat > Push Press > Back Squat > Push Press from behind the head
Increase in weight each minute

WOD
Buy-in for time: 1500m Row
Rest 2min
Then…
Death by T2B (Do 1 T2B on minute 1, 2 T2B on minute 2, so on…until you can't get the required number of reps in the prescribed minute
20:00 cap

Squat Cycle
Off

There ya go! Again, sign up for Hylete under our gym! Oh, and I patented a phrase tonight. Kinda sums up my programming philosophy for the gym. "Every workout will instill fear and anticipation at the same time." Boom. Patented. Can't use it. If you do, you owe me $.50. Just kidding...but seriously...$.50. Happy lifting!

12/16/13: Day 15

Hopefully, everyone rested up well this weekend, because this week will be just as hard as every other week! This week is a deload week, so everyone not on the squat cycle will be taking a break from our bigger lifts. I'm excited to see how everyone retests next week! We'll see if I really know what I am doing...just kidding...of course I know what I'm doing. :) Here is Monday's workout!

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Dislocates
Overhead Squats
Burpees
Good Mornings (Barbell)

Mobility
Roll Lats - 1min/side
Roll Hamstrings - 1min/side

Skill/Strength
Weighted Pull-ups 5-5-5-5-5, 2:00 int

WOD
5 Rounds for time
25 Air Squats
15 Hand-release Push-ups
5 Power Snatch (135/95)
16:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Barbell Rows

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Roll Lats - 1min/side

Skill/Strength
Weighted Pull-ups 5-5-5-5-5, 2:00 int

WOD
5 Rounds for time
25 Sit-ups
15 Hand-release Push-ups
5 Power Snatch (135/95)

Squat Cycle
4x9 - 70% + 20lbs

Tough day today, but I know you guys can handle it. Get to it. Happy lifting!

12/14/13: Day 13

Finally at week's end! Rich (one of my trainers) took over the programming for the gym tomorrow, so be sure to stop in at Great Lakes Bay Fitness to check it out! So, today, only the Smolov will be posted. You guys did awesome this week and deserve to have some fun this weekend! Here is tomorrow's Smolov.

SMOLOV PROGRAM

Warm-up
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Good Mornings
10 Lunges w/Twist

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Roll Back - 1min

Skill/Strength
EMOM for 10min
2 Hang Clean
2 Push Jerk
These are both done at 85% of your 1RM C&J

Squat Cycle
10x3 - 85%

The Skill/Strength is going to count for the WOD today. Tomorrow is completely off, so there will not be a blog post. Stay tuned for Monday though, and as always...happy lifting!

12/13/13: Day 12

Good work so far this week, everyone. Really crushin those squats and those WOD's! Week isn't over yet though. Finish out strong!

GYM PROGRAM

Warm-up
Row 500m
2 Rounds
10 Barbell Rollouts
5 Deadlifts (95/65)
10 Dislocates
5 Good Mornings (Band)

Mobility
Roll Back - 1min
Front Rack Band Stretch - 1min/side

Skill/Strength
Deadlift 5x3 @ 85%

WOD
For time
30 Deadlifts (135/95)
10 T2B
20 Deadlifts
20 T2B
10 Deadlifts
30 T2B
12:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Burpees

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Shoulder Mash - 1min/side

WOD
For time
30 Push-ups
10 T2B
20 Push-ups
20 T2B
10 Push-ups
30 T2B
12:00 cap

Squat Cycle
7x5 - 80%

We squat again tomorrow so make sure you eat a ton and get plenty of sleep. Happy lifting!

12/12/13: Day 11

Tough tabata workout yesterday. Today will be...probably just as hard. You know you wouldn't want it any other way though. Fun little chipper today. We hit legs pretty hard yesterday, and took it a little easier on them this week. Keep doin work, guys. It'll pay off in the long run!

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Mountain Climbers
Push-ups
Barbell Rows
Rollover to V-sit

Mobility
Roll Quads - 1min/side
Roll Lats - 1min/side

Skill/Strength
1-1/4 Front Squat 5x2 @ 70%

WOD
For time
50 Burpees
40 Dumbbell Snatches (65/45)
30 Front Squats (135/95)
20 Pull-ups
10 Power Cleans (135/95)
16:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Rollover to V-sit

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Roll Back - 1min
Couch Stretch - 1min/leg
Roll Back/Front of Shoulder w/LAX Ball - 1min/section

Skill/Strength
Hang Power Clean 2-2-2-2-2

WOD
For time
50 Burpees
40 Dumbbell Snatches (65/45)
30 Push Press (135/95)
20 Pull-ups
10 Power Cleans (135/95)
16:00 cap

Squat Cycle
Off

Happy lifting!

12/11/13: Day 10

Hey! What do ya know...it's on time! I know, you're all impressed. I received too many hints today that the blog probably shouldn't be late anymore. No worries, I promise to keep things on time for my people from now on. Here ya go!

GYM PROGRAM

Warm-up
Row 500m
100 Single-unders
30 Dislocates
20 Push Press (Barbell)
30 Slam Ball (20/10)

Mobility
Roll Front Shoulder with LAX Ball - 1min/side
Roll Back Shoulder with LAX Ball - 1min/side

Skill/Strength
Strict Press 7x3 @ 85%, 2:00 int

WOD
Tabata KB Swings (53/35)
Rest 1:00
Tabata HSPU
Rest 1:00
Tabata Slam Balls (30/20)
Rest 1:00
Tabata DU


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Good Mornings
10 Lunges w/Twist

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Shoulder Mash - 1min/side

WOD
Tabata KB Swings (53/35)
Rest 1:00
Tabata HSPU
Rest 1:00
Tabata Slam Balls (30/20)
Rest 1:00
Tabata DU

Squat Cycle
5x7 - 75%

See, I can get things done on time. Enjoy, and happy lifting!

12/10/13: Day 9

Sorry for the delay! I had to fend off a pack of rapid cats from attacking my family last night. Then I woke up off the couch and went to bed. I'm only one man. Cut me some slack! Anyway, here are today's workouts!

GYM PROGRAM

Warm-up
Row 500m
6:00 AMRAP
5 Ring Rows
5 Sit-ups
5 KB Swing to Goblet Squat
5 Glute Bridges

Mobility
Stretch Wrists - 1min/wrist
Front Pull Band Stretch - 1min/side

Skill/Strength
EMOM for 8min
3 Barbell Rows (135/95)
2 Deadlifts
1 Hang Squat Clean

WOD
AMRAP in 18min
10 SDHP (95/65)
10 K2E
10 Hang Clean (95/65)


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Rollover to V-sit

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/side
Roll Front/Back of Shoulders with LAX Ball - 1min/section

Skill/Strength
Bench Press 5-5-5-5-5

WOD
AMRAP in 18min
10 SDHP (135/95)
10 K2E
10 Hang Clean (135/95)

Squat Cycle
Off

12/9/13: Day 8

Hey, guys! Sorry, I didn't get a chance to post yesterday. My gym had a competition, and we did awesome! Really proud of everyone that competed. Sundays will always be rest days from here on out, so unless you want to do something on your own, there won't be anything programmed in. With that being said, here is today's activities!

GYM PROGRAM

Warm-up
Row 500m
4 Rounds :20/:10
Straddle Plate Jumps
Dislocates
OHS (PVC)
Good Mornings (Barbell)

Mobility
Couch Stretch - 1min/leg
Roll Hamstrings - 1min/leg

Skill/Strength
Back Squat 8x3 @ 85%, 2:00 int

WOD
21-15-9
Box Jump (24/20)
Wall Ball (20/14)
Power Snatch (95/65)
12:00 cap


SMOLOV PROGRAM

Warm-up
Row 1000m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Lunges w/Twist

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Roll Back - 1min

Skill/Strength
Weighted Pull-ups 5-5-5-5-5

WOD
21-15-9
Pull-ups
Burpees
Power Snatch (95/65)

Squat Cycle
4x9 - 70%

This week starts the actual week of squatting. Last week was just preparation for the journey that really begins today. Good luck, guys!

12/7/13: Day 6

Day 6 already! Can't wait to start the squats next week. Everyone doing the regular gym WOD's, you guys had a heck of a week. Props to everyone on a tough but awesome week. Many more weeks like that to come. Also, have to give a shoutout to the gym for competing tomorrow! We'll all do great no matter the outcome. If you guys overcame this week's workouts, you can overcome anything. Here we go for tomorrow's workouts for everyone else.

GYM PROGRAM

Warm-up

Jump Rope 1:00

3 Rounds

10 Arm Circles Forward

10 Arm Circles Backward

10 Goblet Squats

10 KB Swings

Mobility

Off

Skill/Strength

EMOM for 8min

10 Jumping Lunges

5 Barbell Rows (135/95)

WOD

2 Rounds for time

90 Burpees

90 KB Swings (53/35)

90 Goblet Squats

25:00 cap

Work in teams of 3. Athletes can switch at any time, but must each complete 30 reps.

SMOLOV PROGRAM

Warm-up

3 Rounds

10 Dislocates

10 Barbell Rollouts

10 Rollover to V-Sit

10 Good Mornings

Mobility

Roll Quads - 1min/leg

Roll Hams - 1min/leg

Roll Back - 1min

Shoulder Mash - 1min/side

Skill/Strength

None this week

WOD

AMRAP in 2min - KB Swings (72/53)

Rest 5min

AMRAP in 2min - T2B

Rest 5min

AMRAP in 2min - Push Press (95/65)

Squat Cycle

Off

We are gonna go a little lighter today going into the weekend. Just test your max reps in 2min for the workouts above, and that will give us a decent testing ground to keep re-testing throughout the cycle. Good luck again to all the competitors tomorrow and keep pushing hard! As always...lift heavy, my friends.

12/6/13: Day 5

Better late than never! It's pretty late, so we are gonna keep this short and sweet.

GYM PROGRAM

Warm-up
Row 500m
3 Rounds :20/:10
Jump Rope
Sit-ups
Hang Squat Cleans

Push Press

Mobility
Front Rack Band Stretch - 1min/side

Couch Stretch - 1min/side

Skill/Strength
Snatch Balances 8x2 @ 70% 1RM OHS, 2:00 int

WOD
For time
10 DU
10 Sit-ups
5 Squat C&J @ 85%
20 DU
20 Sit-ups
4 Squat C&J @ 85%
30 DU
30 Sit-ups
3 Squat C&J @ 85%
40 DU
40 Sit-ups
2 Squat C&J @ 85%
50 DU
50 Sit-ups
1 Squat C&J @ 85%

20:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Good Mornings

Mobility
Roll Quads - 1min/side
Roll Hams - 1min/side
Front Rack Band Stretch - 1min/side

Skill/Strength
None this week

WOD
Death by Power Cleans (135/95)

Squat Cycle
4x5 - 70%
1x3 - 75%
2x2 - 80%
1x1 - 85%

Time for bed. Happy lifting!

12/5/13: Day 4

It's been a tough week, but I've loved every minute of it! Hopefully you guys have too. Tomorrow will be a recovery day with a lot of mobility and some other stuff to help us heal up for Friday. Most Thursdays will be like that as we get going. For all my other gym homies not doing Smolov, you guys rocked that WOD tonight. I know how miserable it was. You will all be stronger tomorrow for it! Oh, and you should comment on some of these posts. It makes me happy. It'd make me feel special. :) Here is tomorrow's festivities.

GYM PROGRAM

Warm-up
Row 500m
8:00 AMRAP
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows (95/65)

10 Squats

Mobility
Roll Front of Shoulder with LAX Ball - 1min/side

Partner PVC Pipe Stretch - 2min/partner (Partner 1 lays face down with pvc pipe in hands. Partner 2 pulls up and out in a dislocate style fashion.)

Skill/Strength
EMOM for 10min
10 Band Pull Aparts (Blue/Red)

5 Russian KB Swings

WOD
AMRAP in 12min
10 C2B Pull-ups
10 Goblet Squats (72/53)

10 Ring Dips


SMOLOV PROGRAM

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Barbell Rows (95/65)

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Couch Stretch - 1min/leg
Butterfly Stretch - 1min hold
Roll Front/Back of Shoulder with LAX Ball - 1min/section
Front Rack Band Stretch - 1min/side

Skill/Strength
None this week

WOD
Recovery 5k Row (Not for time. Keep pace around 2:00-2:10/500m)

Squat Cycle
Off

You guys have all done awesome this week. It feels awesome to hear back positive feedback about how everything is going. Eat, lift, sleep...get to it!

12/4/13: Day 3

My legs...I can't feel my legs! Talk about a rough lunge workout. I loved it though. Tough workout today, so be sure to roll out a lot, eat a lot, and sleep a lot. Tomorrow's workouts will be some more tests, but won't be super easy. Make sure to post your results in the comments or record them on your own. Here we go!

GYM PROGRAM

Warm-up
Row 500m
30 Dislocates
20 Hang Squat Cleans (Oly bar)
30 Lunges w/Twist

Mobility
Roll Lats - 1min/side
Couch Stretch - 1min/side

Skill/Strength
Front Box Squat 5x2 @ 90%, 2:00 int

WOD
EMOM for 10min
4 Power Cleans (135/95)
8 Front Rack Lunges (135/95)
Then...
Rest 30 seconds (Starts after minute 10 finishes)
Cash-out: 4min Row for distance


*Start in heats of 4 people with 5min in between heats. Due to lack of rowers. Also, will need  extra time to make sure rowers are reset between heats. Score is distance rowed in 4min.


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Good Mornings (95/65)
10 Push-ups
10 Barbell Rows (95/65)

Mobility
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Roll Front/Back of Shoulder w/LAX Ball - 1min/section

Skill/Strength
None this week

WOD
3 Attempts at a max handstand hold for time
Rest 5min
AMRAP in 2min - Pull-ups
Rest 5min
AMRAP in 2min - Ring Dips

Squat Cycle
3x8 - 65%
1x5 - 70%
2x2 - 75%
1x1 - 80%

Same squat cycle as Monday, but Friday will get changed up. I still have to adapt to Monday's routine. Friday just gets heavier! Roll, eat, sleep...recipe for success. Lift heavy, my friends.

12/3/13: Day 2

Well...getting back into Smolov was harder than I remember. I also squatted a lot less last time. Everyone should be able to adapt pretty quick though. If everyone could post their times for the row, and every other WOD "test" we do this week on the assigned day, that would be awesome. Just want to make sure everyone is keeping track of some tests we will do this week for aerobic/muscular capacity. Commenting on the days makes it an easy reference point to come back to. Anyway, here are today's workouts!

GYM PROGRAM

Warm-up
Row 500m
6:00 AMRAP
10 DU
8 Rollover to V-Sit
6 Push-ups
4 Russian KB Swings

Mobility
Front Pull Band Stretch - 1min/side
Roll Hams - 1min/side

Skill/Strength
Strict Press 6x4 @ 80%, 2:00 int

WOD
5 Rounds for time
10 HSPU
20 KB Swings (53/35)
30 DU
16:00 cap


SMOLOV PROGRAM

Warm-up
Row 500m
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Barbell Rows (95/65)

Mobility
Roll Quads - 1min/side
Roll Hams - 1min/side
Couch Stretch - 1min/side

Skill/Strength
None this week

WOD
EMOM for 10min
4 Power Cleans (135/95)
8 Front Rack Lunges (135/95)
Rest 30 seconds
Cash-out: 4min Row for distance

This week will be a little bit different programming wise. We normally won't have lunges throughout the week, but this week is all about preparing for what's to come. Testing days for certain muscular endurance/aerobic aspects will be on the days with squats. Just stay tuned, and you'll see what I mean. :) Also, I can't stress enough the importance of following the warm-ups and mobility very closely. Rolling out will dramatically increase recovery time which means better returns from your squats. Stick with it!

12/2/13: Day 1

Wow...it feels weird to be back at the blog again. This time, I think I'm gonna stick with it even after the squat cycle is over. Life has really changed since I was last on. My wife and I now have a beautiful little baby boy named Jaxon, I own a CrossFit gym with my good friend Dan, and I'm now settled down in the town that I'll be staying in for a while. Quite a year! I wouldn't trade any of it for the world though. Life is good. Now, let's get down to business. I decided to start another Smolov squat cycle because I frankly miss squatting all the time. I loved it last time because it gave me a purpose. Not that everything in my life doesn't give me purpose, but trying to hit a new 1RM back squat is a different purpose all on its own. Things will be a little different this time. I have had quite a bit more experience programming since I took over the gym, and I wanna make some things clear before we get started.

1.) I put a lot of time and effort into the programming for the day/week/next couple months, so please feel free to give me comments and feedback. It would be awesome if I got some comments in my comment section for once! I'll keep posting thoughts and reasons behind some of the things I do as the program goes on. The one thing you'll notice is that I don't program any deadlifts in to the Smolov workouts. That's on purpose. A tight lower back can severely mess up squats. Your deadlift will most likely go up despite the fact of never doing deadlifts over the next 12 weeks. Your back will become much stronger due to all the squats and the load being constantly placed on it.

2.) Having gone through Smolov once already, I know how tough it can be. I had days where I couldn't wait to squat, and days where I couldn't wait to get under the bar. You'll experience both too, trust me. With that being said, I strongly urge you to not quit. As tough as it is, if you stick with it, the gains will be amazing. I gained 80lbs on my last cycle! I went from back squatting 350 to squatting 430. If you know me, let's just say you'd never guess it from looking at me. So, please, stick with the whole cycle if you're gonna start it. It's well worth it. This first week is a preparatory week, and I wasn't sure whether to put it in or not. I decided to go with it because it won't hurt any progress, and it'll give you a crash course into squatting every other day.

3.) The prescribed WOD's for the day should be done at a separate time from the squatting. I know you might not have the time to do that, so if anything, do the WOD's on the off days and just do the squats on the on days. The squat cycle is more important! The WOD's will very closely reflect that. This week will include some shorter WOD's as I want us to test our aerobic limits to test them again after the cycle. Smolov is known to not be endurance-friendly, so I want to see if we can keep balancing out the strength gains without completely losing our 2k row time. Also, don't adjust the squat cycle. Adding 5lbs to a set is one thing, but don't do more than you have to. The cycle works perfectly as is, and it will throw you off if you feel strong one day and do an extra set. You'll pay for it later.

4.) I will also be posting the WOD's from my gym on the posts as well. At least until we get our new website up and running. They will be posted around the same time the night before (9-10pm) with the exception of tonight. If you don't wanna join in the squat cycle, feel free to follow along with the other WOD's. There's a whole gym of people who are joining you.

5.) Ok...enough small talk. Let's get to the good stuff! :) (p.s. It is way easier to write a lot about stuff you love than it is about a random research topic. College at least taught me that much!)

GYM PROGRAM

Warm-up

Row 500m

4 Rounds :20/:10

Dislocates

Russian KB Swings

Burpees

Mountain Climbers

Mobility

Roll Quads - 1min/side

Roll Back - 1min

Skill/Strength

Back Squat 5x5 @ 80%, 2:00 int

WOD

AMRAP in 15min

5 Deadlifts @ 1.5x BW

10 2-fer-1 Wall Balls (20/14)

15 Over the Bar Burpees

SMOLOV PROGRAM

Warm-up

Row 500m

3 Rounds

10 Dislocates

10 Barbell Rollouts

10 Lunges w/Twist

10 Barbell Rows (95/65)

Mobility

Roll Quads - 1min/side

Roll Hams - 1min/side

Roll Lats - 1min/side

Skill/Strength

None this week

WOD

2k Row for time

Squat Cycle

3x8 - 65%

1x5 - 70%

2x2 - 75%

1x1 - 80%

Day 83

Better late than never!

Warm-up:
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Good Mornings (95/65)

Mobility:
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Roll Front/Back of Shoulder - 1min/section

Skill:
Kipping Pull-up - 10min

WOD:
5RFT
5 Hang Cleans (155/115)
10 Burpees
15 Pull-ups

Day 82

Yes, I know it's late, but I'm still gonna do this so I don't get outta the habit again. Last set of squats today!!!

Warm-up:
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Barbell Rows (95/45)

Mobility:
Roll Hams/Glutes - 1min/leg
Roll Quads - 1min/leg
Roll Lats - 1min/side
Roll T-Spine - 1min

Squat Cycle:
75% - 4x
85% - 4x4

Nice easy day today. The squats are a day ahead...oops, just realized that. But, by this point, your legs can take just about anything. I'm going to take 2 days off before I retest on Thursday, but you can take an extra day off if you want. Happy lifting today!

Day 80

Only two days left of Smolov!!!! I'm gonna miss it...kinda. Today was rough. I'm just gonna post the squats for today, because if your body is anything like mine, it's hurtin. Anyway, two days left, and we retest next week!

Warm-up:
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Barbell Rows (95/45)

Mobility:
Lax Ball to Front/Back of Shoulders - 1min/section
Roll Quads - 1min/leg
Roll Hams - 1min/leg

Squat Cycle:
75% - 3x
90% - 4x
95% - 3x4

She's gettin heavy! Monday is more of a lighter day, so this will be the last heavier day that we'll have. Get to it!

Day 79

Here are today's festivities!

Warm-up:
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist
10 Barbell Rows (95/65)

Mobility:
Roll Quads - 1min/leg
Roll Hams/Glutes - 1min/leg
Lax Ball to Front/Back of Shoulders - 1min/section

Skill:
Hang Power Cleans from Above the Knee 3-3-3-3
Overhead Squat 5-5-5-5

WOD:
21-15-9
Push Press (135/95)
Box Jumps (24/20)

Day 78

So, I'm a day behind on my squats, but if you have the spreadsheet, you'll know how to be on track. I'm just gonna keep posting what I'm doing on here either way. Follow along if ya want!

Warm-up:
250m Row
10 Lunges w/Twist
10 Dislocates
10 Barbell Rollouts

Mobility:
Roll Quads - 1min/leg
Roll Hams/Glutes - 1min/leg
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side

Squat Cycle:
70% - 3x
80% - 3x
95% - 4x3

Skill:
Clean and Jerk 1-1-1-1-1
Snatch High Pulls 2-2-2-2

That's all for today. Gonna keep working on getting the Olympic lifts stronger. Keep workin on them!

Day 77

So...when I said more consistent...I meant starting today. Haha. Oops. Anyway, here we go.

Warm-up:
10 Dislocates
20 Barbell Rollouts
10 Inchworm/Push-ups
20 Lunges w/Twist

Mobility:
Roll Quads - 1min/side
Roll Hams/Glutes - 1min/side
Roll Front/Back of Shoulder - 1min/section

Skill:
Snatch Balance 3-3-3-3-3
Power Position Snatch (High Hang) 2-2-2-2-2

WOD:
Row 2500m

Spend plenty of time on the snatch practice today. Try to get good vertical movement as well as a good pull on the bar and underneath it.

Day 72

Happy Friday to everyone. Hopefully, all is going well for everybody. Today's another great day for training! Here are today's festivities.

Warm-up:
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 DU's
10 Air Squats

Mobility:
Roll Back/Front of Shoulders - 1min/section
Roll Quads - 1min/side
Roll Hams/Glutes - 1min/side

WOD:
4RFT
5 Hang Cleans (155/105)
15 T2B
30 DU's

Have fun!

Day 71

Hey! Two days in a row. You guys should be proud. Well, even though I'm a day behind in the squat cycle for myself, today was tough to get under the bar. I'm starting to feel the negative effects of squatting heavy all the time. Needless to say, the squat were still pretty easy, but my recovery time is starting to get a little longer. Anyway, enough complaining, here is what's going on today...

Warm-up:
2 Rounds
5 Dislocates
10 Barbell Rollouts
5 Inchworm/Push-ups
10 Good Mornings (95/65)

Mobility:
Roll Front/Back of Shoulders - 1min/section
Roll Quads - 1min/side
Roll Glutes/Hams - 1min/side

WOD:
4RFT
5 Hang Cleans (155/115)
15 T2B
30 DU's

There ya go!

Day 70

Alright...it's been a while since my last post. The good news is that I finally have Internet in my apartment. Score! Now the posts will get back to normal as they should be. I definitely missed posting, if you guys have any questions about missing days, just post on here or message me. Thanks!

Warm-up:
20 Barbell Rollouts
20 Barbell Rows
20 Dislocates
20 Lunges w/Twist

Mobility:
Roll Hams/Glutes - 1min/side
Roll Quads - 1min/side
Roll Lats - 1min/side

Squat Cycle:
60% - 3x
70% - 3x
80% - 3x
95% - 2x3

WOD:
EMOM for 10min
5 C2B Pull-ups
10 Burpees

The squats are getting a lot heavier, but with each session, I can feel myself getting stronger. It feels pretty good when 345# starts to feel light. Gotta love it!

Day 65

Moving into a new place is fun but busy! Sorry, I haven't posted in a few days. I'm doing my best to get settled into the new place and get back in a gym routine. Here we go for today!

Warm-up:
2 Rounds
8 Dislocates
10 Barbell Rollouts
8 Lunges w/Twist
10 Burpees

Mobility:
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Roll Lats - 1min/side

WOD:
AMRAP for 20min
5 T2B
10 Pull-ups
15 Push-ups

This workout is very similar to "Cindy." A little variation to keep our legs fresh for tomorrow's squats. I know those heavy sets are hittin me hard!

Day 62

Well, hello faithful followers (if there are any). Another lovely day is upon us. Everyone be sure to wish my wife a happy birthday! Here are today's bday activities.

Warm-up:

2 Rounds

10 Rollover to V-sit

8 Dislocates

6 Barbell Rollouts

4 Inchworm/push-ups

Mobility:

Roll Hams - 1min/side

Roll Quads - 1min/side

Front Rack Band Stretch - 1min/side

Skill:

Clean and Jerk - 10min (Keep the weight light and work on form for the WOD)

WOD:

"Grace"

For time

30 Clean and Jerks (135/95)

Oldie but a goody! Make sure you keep track of your time on this one. Do work!

Day 60

Busy busy weekend. I'm finally able to post on here again! If you've been following along at all, you knew what to do Friday and Saturday. If not, go look back over the last month, and you'll catch up quick. Basically had squats and shoulder presses. I'm just gonna put up a post for today.

Warm-up:
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Rollover to V-sits
10 Lunges w/Twist

Mobility:
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Lax Ball to Shoulders - 1min/section

WOD:
For time
500m Row
50 SDHP @ 95#
40 DU
30 Burpees
20 Front Rack Lunges (95/65)
10 C2B Pull-ups

That's it for today. Been a busy weekend, and it'll only get busier as I transition from GR to Midland. I'll keep up the posts when I can. Later!

Day 57

So, yesterday was a bit of a big workout day. Not only did I grab all those workouts, but I also got in an hour session of hot yoga. Talk about sweating like a dog! There may or may not have been some pooling going on when I was all done. I needed a squeegee, not a towel. Today will be lighter, and we'll get a little break.

Warm-up:
2 Rounds
10 Dislocates
10 Spiderman Lunges
10 Barbell Rollouts
10 Barbell Rows

Mobility:
Lax Ball to Front/Back of Shoulder - 1min/section
Shoulder Band Stretch - 1min/side
Shoulder Mash - 1min/side
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Super Quad Stretch - 1min/leg

WOD:
10 Rounds for time
15 Air Squats
Sprint 100m
Rest 90sec

We have two days before we squat again, so the workout might hurt, but you'll have tomorrow to recover...maybe.

Day 56

Alright, kids. Here's the word for the day. Got a tough WOD lined up, and hopefully you can find a partner to do it with. That's how it was designed, but if you can't, then just chop the reps in half. Except for the buy-in and cash-out. Here we go!

Warm-up:
2 Rounds
10 Rollover to V-sit
8 Dislocates
10 Barbell Rollouts
8 Lunges w/Twist

Mobility:
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Roll Calves - 1min/leg
Lax Ball to Front/Back of Shoulder - 1min/section

Squat Cycle:
60% - 3x
70% - 3x
80% - 4x
90% - 4x
85% - 2x5

Shoulder Press Cycle:
75% + 15lbs - 7x5

WOD:
For time
Buy-in: Row 500m
100 GHD Sit-ups
80 Snatches @ 95#
60 Box Jumps, 30"
40 Hand Release Push-ups
20 Pistols
Cash-out: 100 DU

If you can't find a partner, do half the reps except for the buy-in and cash-out. Have fun!

Day 55

Who's up for some bear complexes today?! I know I'm not! I'm gonna do them anyway though. And so are you! Here are today's activites.

Warm-up:
3 Rounds
5 Dislocates
5 Barbell Rollouts
5 Ring Rows
5 Good Mornings (95/65)

Mobility:
Lax Ball to Front/Back of Shoulders - 1min/section
Front Rack Band Stretch - 1min/side
Roll Quads - 1min/leg
Roll Hams - 1min/leg

Skill:
10min - Squat Clean

WOD:
EMOM for 10min
Bear Complex @ 155/105

Today should be tough but fun. Enjoy!

Day 54

So, yesterday was technically the day to begin the intense mesocycle of the squats, but I found it's pretty inconvenient schedule-wise to have squats on a Sunday. I'm simply gonna move the squats back a day for convenience sake...just don't tell Smolov. If you were like me, you did the squats yesterday, so don't worry about what's posted today. We'll all be on the same page by the end of the week. Last week for shoulder presses too. Get some!

Warm-up:
2 Rounds
10 Mountain Climbers (Push-up position, bring feet up by hands to open up hips, hold for a couple seconds and then repeat with other foot. 5 each leg.)
8 Dislocates
6 Barbell Rollouts
4 Squats

Mobility:
Roll Quads - 1min/leg
Roll Glutes/Hams - 1min/leg
Roll Lats - 1min/side
Lax Ball to Front/Back of Shoulder - 1min/section

Squat Cycle:
65% - 3x
75% - 4x
85% - 3x4
85% - 5x

Shoulder Press Cycle:
75% + 15lbs - 6x6

WOD:
21-15-9 Reps for Time
T2B
Ring Dips

WOD is very optional for today, especially if you're doing squats. Enjoy!

Day 52

Gonna keep it short and sweet today. I actually had some time to post!

Warm-up:
5min - Your choice

Mobility:
10min - Your choice

Shoulder Press Cycle:
85% + 10lbs - 10x3

That's all for today. Program something up for a WOD if you feel up to it. Have fun today, and don't work too hard. We start our intense cycle tomorrow. Get loosened up and ready for that!

Day 51

Hurtin pretty bad today, but it feels good! The pain of progress is always positive. Got quite a bit of strength stuff today, so we'll take it easy on the WOD. Intense mesocycle of our Smolov cycle starts next week. Gotta be prepared and rested!

Warm-up:
2 Rounds
10 Squats
8 Dislocates
6 Barbell Rollouts
4 Spiderman Lunges

Mobility:
Roll Lats - 1min/side
Lax Ball to Front/Back of Shoulder - 1min/section
Roll Quads - 1min/leg
Roll Hams - 1min/leg

Squat Cycle:
Box Squats - 12x2 @ 75%

Shoulder Press Cycle:
80% + 10lbs - 8x4

WOD:
Run 1 mile
or
Row 1500m
or
Bike 2 miles

Nothing too crazy today. Have fun!

Day 50

Happy Thursday, everyone! I don't know why it's happy Thursday, but just go with it. Well, I'm pretty sore from those snatches yesterday, so we are gonna go a little easier on our shoulders today...kinda. Time to shake off the gym mold for a little bit and do some running outside!

Warm-up:
2 Rounds
5 Dislocates
8 Barbell Rollouts
5 Inchworm/Push-ups
8 Wall Balls (20/14)

Mobility:
Lax Ball to Back/Front of Shoulder - 1min/section
Shoulder Mash - 1min/side
Roll Calves - 1min/leg

WOD:
6 RFT
100m Sprint
Rest 1min

Then, after a 5min rest...

EMOM for 16min
Odds - 8 C2B Pull-ups
Evens - 8 GHD Sit-ups

Some good bodyweight stuff today. Enjoy!

Day 49

Hello, all. Today, we will be focusing on speed with some snatch work. We will also be working on getting comfortable in the bottom of the OHS/Snatch. Really focus on exploding those hips with the snatch. It translates very well to the squat and the explosive power it takes to move heavy weight. The squat cycle is incorporated into the workout with the snatches. Here we go!

Warm-up:
2 Rounds
8 Dislocates
10 Barbell Rollouts
8 Squats
10 Lunges w/Twist

Mobility:
Roll Hamstrings/Glutes - 1min/side
Roll Calves - 1min/side
Your Choice Shoulder Band - 2min

Shoulder Press Cycle:
75% + 10lbs - 7x5

Skill:
Snatch Balance w/3sec hold in the bottom - 5x2

WOD:
EMOM for 10min
3 Power Snatches @ 85% of 1RM

Key to today is speed and power! That's what it is every other day too though. Happy WODing!

Day 48

I have a lot of homework for my internship to do today, so here is what's going on today. I'll write more next time!

Warm-up:
2 Rounds
5 Rollover to V-Sit
5 Dislocates
5 Barbell Rollouts
5 Barbell Rows

Mobility:
Roll Quads - 1min/side
Roll T-Spine - 1min
Butterfly Stretch - 1min

WOD:
4RFT
15 Pull-ups
15 KB Swings (55/35)
15 OHS (95/65)

Short and sweet. Enjoy!

Day 47

I know...weekends are hard for me to get stuff posted up here. I seem to be busier on the weekends than I am during the week. It's crazy! Anyway, if you've been following along with the cycles, you knew that there was a shoulder press 10x3 @ 85% on Saturday. If not, my bad. Anyway, here is today's stuff.

Warm-up:
2 Rounds
8 Good Mornings
6 Dislocates
4 OHS w/PVC Pipe
2 Inchworm/Push-ups

Mobility:
Roll Quads - 1min/leg
Lax Ball to Back of Shoulder - 1min/side
Roll Lats - 1min/side

Squat Cycle:
Squat Negative - 1x @ 1RM + 20lbs

Shoulder Press Cycle:
70% + 10lbs from last week - 6x6

WOD:
"Helen"
Run 400m
21 KB Swings (55/35)
12 Pull-ups

Enjoy!

Day 44

Ok, people, here it is. We have some antsy followers that are ridin me to get this posted. Your wish is my command!

Warm-up:
2 Rounds
10 Barbell Rollouts
8 Dislocates
6 OHS w/Bar or PVC Pipe
4 Rollover to V-Sit

Mobility:
Roll Hams/Glutes - 1min/side
Roll Quads - 1min/side
Shoulder Band Stretch (your choice) - 1min/side

Squat Cycle:
Box Squats - 70% of 1RM Box Squat - 12x2

Shoulder Press Cycle:
80% - 8x4

Skill/Strength:
Find 3-point max for snatch without dropping the bar from - Floor, Mid-Hang, High-Hang
Floor - Full snatch with weight on the floor
Mid-Hang - Bar is pulled from the top of the knee
High-Hang - Bar is already in the hips with knees slightly bent

WOD:
21-15-9 Reps for time
Pull-ups
Ring Dips
Burpees

WOD is pretty optional today. Depends on what you want to work on. Remember to keep that chest puffed out and that back tight for the snatches. Happy lifting!

Day 43

Another day of working out and sweating non-stop...gotta love it! Today will primarily be a skill day. Take it easy and work on your Oly lifts. Hopefully everyone is feeling good with working out and feeling strong. I know I am!

Warm-up:
2 Rounds
8 Dislocates
6 Squats
4 Barbell Rollouts
2 Pull-ups

Mobility:
Lax Ball to Front/Back of Shoulder - 1min/section
Roll Hams/Glutes - 1min/side
Shoulder Mash - 1min/side

Skill:
Hang Snatch - 15min

WOD:
AMRAP in 25min of
Pull-ups
T2B
You will do as many rounds as possible increasing by one rep each time without letting go of the bar. Without letting go, you will do (1-PU, 1-T2B). The next round, you will do (2-PU, 2-T2B) and so on. The WOD ends when you can no longer hold onto the bar through the number of reps in a round. There is a 25-minute time cap.

If there are any questions about the workout, feel free to comment below. It's kind of confusing, but the primary goal is to keep going up in rounds without letting go of the bar. Have fun!

Day 42

Holy hot... On days like today, the sweating pretty much doesn't quit. Makes me feel like I'm working hard though! Make sure to drink plenty of water today. You're gonna need it. The squat cycle has us doing power cleans today. These will be incorporated into the WOD. Your primary focus should be speed with the workout. You'll see what I mean. Here we go!

Warm-up:
2 Rounds
8 Lunges w/Twist
6 Dislocates
4 Barbell Rollouts
2 Inchworm/Push-ups

Mobility:
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side
Roll Hams/Glutes - 1min/side

Shoulder Press Cycle:
75% - 7x5

WOD:
EMOM for 10min
Odds - 6 Power Cleans @ 135#
Evens - 3 Power Snatches @ 115#

Everyone try to stay cool today and enjoy the workout!

Day 41

Well, my legs are a little sore, but I'm feeling pretty good! Hit a new PR on power clean of 225! Feels good to get stronger. The days are also getting hotter, and I've been sweating non-stop. That doesn't feel so good. Anyway, here are today's activities. Enjoy!

Warm-up:
3 Rounds
5 Dislocates
5 Barbell Rollouts
5 Squats
5 Inchworm/Push-ups

Mobility:
Roll T-Spine - 1min
Roll Hams/Glutes - 1min/side
Front Rack Band Stretch - 1min
Shoulder Mash - 1min/side

Skill:
Full Snatch

WOD:
Row 2500m

Nothing too crazy today. Get in some endurance training. We haven't done that in a while. Have fun with the workout, and keep working on those Oly lifts when you can!

Day 40

Busy weekend! Sorry for the lack of posts this weekend, but hopefully everyone knew to find their 1RM for back squat on Saturday. I know I did, and I hit 385!!!! Hard to believe. That's 10lbs over my goal, and I couldn't have been more ecstatic. It'll make things even heavier for the next part of the cycle, but I'm looking forward to it. For the next couple weeks, we will be doing some various strength things like box squats, squat negatives, and power cleans. We will also be starting a shoulder press cycle again. These will either be worked into the WOD, or posted as a separate strength workout. Here goes!

Warm-up:
2 Rounds
10 Barbell Rollouts
10 Lunges w/Twist
10 Barbell Rows (95/45)

Mobility:
Roll Hams - 1min/leg
Lax Ball to Front/Back of Shoulder - 1min/section
Front Rack Band Stretch - 1min/side

Shoulder Press Cycle:
70% - 6x6

Squat Cycle:
Find 1RM Power Clean
Find 1RM Box Squat
Squat Negative - 1x1RM + 10lbs (This is done by unracking the weight and going down as slowly as you can until you hit the safety pins in the bottom of the rack. Set the safety pins to where you know you'll be ok to fail.)

WOD:
5RFT
10 Hang Cleans (155/115)
20 Hand Release Push-ups
50 DU's

Have fun today. The WOD is a toughy, but it's a good one. That bar feels light after all those squats!

Day 37

Time for a little active rest today. Nothing hard. Just some loosening up and getting ready for tomorrow. Here it is.

Warm-up:
3 Rounds
5 Dislocates
5 Inchworm/Push-ups
5 Barbell Rollouts
5 Front Squats (95/65)

Mobility:
Roll Quads - 1min/leg
Roll Hams/Glutes - 1min/leg
Roll Calves - 1min/leg
Butterfly Stretch - 1min
Lax Ball Front/Back of Shoulders - 1min/section
Roll Lats - 1min/side

No WOD today. Just relax and loosen up. Had some good WOD's this week. Prepare to hit it hard tomorrow!

Day 36

Hear ye, hear ye...I'm finally kinda sore. Time to take a break, and by break I mean sprint intervals! Yay! I figured it's a good way to still get in some exercise while giving a break to the rest of our body. Tomorrow will be completely off with some mobility to loosen up for Saturday. I'm nervous and excited to test out my new max. Hopefully everyone does well with it!

Warm-up:
2 Rounds
8 Lunges w/Twist
6 Barbell Rollouts
4 Air Squats
2 Inchworm/Push-ups

Mobility:
Your Choice Shoulder Mobility - 5min
Roll Quads - 1min/leg
Roll Hams/Glutes - 1min/leg

WOD:
10 RFT
Sprint 200m
Rest 1.5min

Get some good ol' running in today. Work on some high intensity cardio and then take a day to recover. Sounds like a good plan to me! Have fun.

Day 35

So, I decided to postpone the shoulder press cycle for another week. Hittin up the WOD's pretty hard this week, and my shoulders are getting some good action either way. If you want to keep going with it, feel free to try it out! Retest for the squat cycle is this Saturday. Take it easy Friday and get ready for that. Also, today works out really well as a partner WOD. Try to get someone in the gym today to get them to try out a workout!

Warm-up:
2 Rounds
8 Dislocates
8 Barbell Rollouts
8 Spiderman Lunges (do a lunge and then push your elbow to the floor to really open up your hips)
8 Barbell Rows

Mobility:
Lax Ball to Front/Back of Shoulders - 1min/section
Your Choice Shoulder Band Stretches - 1min/shoulder
Roll Quads - 1min/leg
Butterfly Stretch - 1min

WOD:
(Half the reps if doing it alone) For time
50 Box Jumps (30/24)
40 Dumbbell Snatches (75/45)
30 Bench Press (205/115)
20 Overhead Lunges (135/95)
10 15' Rope Climbs (Double the number of Burpee Pull-ups if you don't have a rope)

There ya go! I had fun with this one today. It's a lot more fun with a partner, so try to bring someone in!

Day 34

Well, having not done power cleans in a while, I'm hurtin. That was an awesome but painful workout yesterday. I also had the chance to finish up my squats yesterday. Felt pretty good! Gonna take it a little easier today. Something short, sweet, and to the point. Here it goes!

Warm-up:
2 Rounds
5 Dislocates
8 Barbell Rollouts
5 Barbell Rows
8 Air Squats

Mobility:
Roll Quads - 1min/leg
Roll Hams/Glutes - 1min/leg
LAX Ball to Shoulders - 2min/side
Shoulder Mash - 1min

WOD:
10-9-8-7-6-5-4-3-2-1 Reps for time
Wall Balls (20/14)
KB Swings (55/35)
Toes to Bar

Ok, so maybe not short and sweet. You guys will survive anyway. We don't have heavy squats, so anything is better than that! Enjoy today's workout!

Day 33

Yes, I know. I skipped a day. Sundays are always off-days anyway, and I was still lacking an Internet connection...small-town problems. So, who's ready to not squat until Saturday this week?! I know I am. I still have to finish my 10x3 due to a lack of a gym this weekend. However, for everyone else, no squatting this week. We'll focus on some cardio and keep our legs moving, but stay away from any heavy lifting. You've all earned it. I am also considering starting a shoulder press cycle just like our bench cycle. It'll be good to keep those shoulders active! I failed at 275 on bench, but I am going to give it one more go later on. I hit 265 though! That's at least a gain of 15lbs. Here is today's stuff.

Warm-up:
2 Rounds
10 Barbell Rollouts
7 Dislocates
5 Lunges w/Twist (5 each leg)
2 Inchworm/Push-ups

Mobility:
Roll Front/Back of Shoulder - 1min/section
Shoulder Mash - 1min/side
Roll Hams - 1min/leg

Shoulder Press Cycle:
70% - 6x6

WOD:
EMOM for 20min
Odds - 5 Power Cleans @ 185lbs
Evens - 7 C2B Pull-ups

Scale the cleans and pull-ups to however you can do them (lighter weight, jumping pull-ups, etc.). Hopefully this will start to get our cardio back to where it should be. I know mine has been lacking, but it's worth it to get my squat stronger for the time being. Enjoy!

Day 30 & 31

Alright, guys. Had a wedding this weekend and I've been busy! Gonna keep it short as I'm about to lose Internet connection.

Warm-up:

3 Rounds

5 Rollover to V-Sit

5 Dislocates

5 Inchworm/Push-ups

Mobility:

Roll Quads - 1min/side

Roll Hams/Glutes - 1min/side

Butterfly Stretch - 1min

Squat Cycle

Day 30 - 80% + 10lbs from last weeks set - 7x5

Day 31 - 85% + 10lbs from last weeks set - 10x3

Don't worry about WOD's this week or make up your own. I'll get back on track for posting next week. Have fun squatting!

Day 28 & 29

What a day...sorry for the late post. Ended up driving all over the state and blowing a brake line in the process. Life likes to throw in monkey wrenches! Anyway, hopefully you all could piece together what the squats were for today. The official suckness of the squat cycle is in full effect in my legs and back. This week has been pretty hard. But, we always push through! Here is what was supposed to go on today.

Warm-up:

2 Rounds

5 Barbell Rollouts

5 Dislocates

5 Good Mornings

5 Inchworm/Push-ups

Mobility:

Roll Quads - 1min/leg

Roll Hams/Glutes - 1min/leg

Butterfly Stretch - 1min

Squat Cycle:

75% + 10lbs from last weeks cycle - 5x7

WOD:

21-15-9

Pull-ups

Toes to Bar

Make up the WOD today if you didn't do it yesterday. Other than that, today is an off day for squats anyway. Do some mobility today and loosen up!

Day 27

Who else wants to loosen up their sore muscles? I know I do. Those sets of 9 always beat me up and get me pretty sore. Today will be a heavy mobility day to get us loosened up for tomorrow. Gotta keep improving those ranges of motion! Anyway, here is what's going on today.

Warm-up:
3 Rounds
10 Dislocates
10 Barbell Rollouts
10 Rollover to V-Sit
10 Lunges w/Twist

Mobility:
Roll Quads - 1min/leg
Roll Hams/Glutes - 1min/leg
Roll Calves - 1min/leg
Lax Ball to Front/Back of Shoulders - 1min/section
Roll Lats - 1min/side
Shoulder Mash - 1min/side

WOD:
AMRAP in 10min
Sit-ups

Time to get those six packs!

Day 26

Hello, minions. First day off of the bench cycle! Don't worry, we'll still get the shoulder and triceps activated today though. And of course we'll still squat. My life is incomplete without squatting every other day. At least the pain from the bar resting on my traps is gone! Hopefully everyone is else is doing and feeling well. This is the last week of the squat base mesocycle. Things will change up next week. Here are today's workouts!

Warm-up:
3 Rounds
5 Barbell Rollouts
5 Dislocates
5 Lunges w/Twist

Mobility:
Lax Ball to Front/Back of Shoulders - 1min/section
Shoulder Mash - 1min/side
Roll Quads - 1min/leg
Roll Hams/Glutes - 1min/leg

Squat Cycle:
70% + 10lbs from last week's set - 4x9

WOD:
3RFT
10 HSPU
10 Burpees
10 Toes to Bar
10 Ring Dips

"With dedication comes sacrifice." - Justin Aman, I'm a genius...what can I say :)

Day 24 & Day 25

I know...I'm a slacker. Sorry! At least it's the weekend, and you should've been able to figure out the squat and bench set. I am beat from my kayaking and camping weekend. I did my squats and bench today, and it felt pretty good! Today (yesterday) is the last day for the bench cycle. I repped out 230# 6 times on my last set. Hoping to hit 275 next week as a new 1RM! Anyway, here is what was supposed to be put up yesterday.

Warm-up:

3 Rounds

5 Barbell Rollouts

5 Dislocates

5 Inchworm/Push-ups

Mobility:

Lax Ball to Front of Shoulder - 1min/side

Shoulder Mash - 1min/side

Roll Hams/Glutes - 1min/side

Butterfly Stretch - 1min

Squat Cycle:

85% + 20lbs from last weeks set - 10x3

Bench Cycle:

85% + 15lbs from first weeks set - 10x3

Last week for bench! Try to shoot for Thursday or Friday to test your new 1RM Bench Press. Good luck!

Day 23

Greetings, all. Happy Friday! Big day for lifting today. Gotta love it! The weight is getting heavier, and we are getting stronger. I expect my bench to be around 1000lbs after this cycle, so I'm gonna keep pushing hard. Here are today's activities!

Warm-up:
2 Rounds
10 Lunges w/Twist
8 Barbell Rollouts
6 Dislocates
4 Spiderman Push-ups
2 Barbell Rows (95/65)

Mobility:
Lax Ball to Front of Shoulder - 1min/side
Shoulder Mash - 1min/side
Super Quad Stretch - 1min/leg
Roll Hams/Glutes - 1min/leg

Squat Cycle:
80% + 20lbs from last week's set - 7x5

Bench Cycle:
80% + 15lbs from first week's set - 8x4

WOD:
3 Rounds for Reps
1min Toes to Bar
1min Burpees
1min DU's
1min Rest

Enjoy!

Day 22

Yay mobility day! Today will focus mostly on mobility as always. Gotta get loosened up for the next two days. Hopefully everyone is doing well with their squats/bench/wod. Whatever one you decided to do. Remember, rest is just as important as work, so don't overdo it if you don't feel like it. I feel like my legs have reached a dull-pain state where they just do what I tell them and prepare to do it again the next day. Gotta love it!

Warm-up:
3 Rounds
5 Dislocates
5 Barbell Rollouts
5 Lunges w/Twist (5 each leg)
5 Barbell Rows (95/65#)

Mobility:
Lax Ball Roll Front/Back of Shoulder - 1min/section
Banded Front Rack Stretch - 1min/side
Roll Lats - 1min/side
Shoulder Mash - 1min/side
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Butterfly Stretch - 1min

Strength:
Weighted Pull-ups 5-5-5-5-5

WOD:
5k Run

Nothing too crazy today. Enjoy!

Day 21

Another day of lifting is upon us. May the weight be ever in your favor. As I sit here soaked in sweat, I can't help but wonder...is this all worth it? Killing myself almost everyday under the bar...sweating from morning until night...is it worth it? You bet it is! I wouldn't trade my fitness regimen for the world. I come out a little bit more sore, but also a little bit more strong everyday. Progress is not an easy road. With dedication comes sacrifice. It's 100% worth it.

Warm-up:
2 Rounds
10 Rollover to V-Sit
5 Inchworm/Push-ups
10 Dislocates
5 Barbell Rollouts

Mobility:
Roll Hamstrings - 1min/leg
Roll Lats - 1min/side
Shoulder Mash - 1min/side

Squat Cycle:
75% + 20lbs from last set - 5x7

Bench Cycle:
75% + 15lbs from first set - 7x5

WOD:
21-15-9
Knees to Elbows
Barbell Rows (135/95)

Enjoy!

Day 20

If I said I was sore, that would be an understatement... Those KB Swings along with the squats were rough! We'll take a little easier today and get in some good mobility and loosen up. Another big day tomorrow.

Warm-up:

2 Rounds

10 Barbell Rollouts

10 Good Mornings (45lb bar)

10 Lunges w/Twist

10 Spiderman Push-ups

Mobility:

Roll Quads - 1min/leg

Roll Hams - 1min/leg

Butterfly Stretch - 1min

Roll Lats - 1min/side

Shoulder Band Stretch - 1min/side

Shoulder Mash - 1min/side

WOD:

EMOM for 10min

Odds - 185lb Power Clean, 3 reps

Evens - 6 C2B Pull-ups

Have fun!

Day 19

Back to the grind! Time to earn your next rest day today! Today will be fun...so to speak. If you have a partner to do today's WOD, it's a good way to mix it up. Bench and squats are only getting heavier, so rest and proper nutrition is essential. We are starting week 2 of the base mesocycle for our squats, so one more week and a retest of our 1RM will happen. This will be the last week of the bench cycle as well, and we will be starting a new strength cycle after a week off of bench. Train hard today!

Warm-up:
2 Rounds
10 Ring Rows
5 Barbell Rollouts
10 Rollover to V-Sit
5 Dislocates

Mobility:
Lax Ball to Back of Shoulder - 1min/side
Shoulder Mash - 1min/side
Roll Quads - 1min/leg
Butterfly Stretch - 1min

Squat Cycle:
Add 20lbs to last weeks corresponding set of 70% - 4x9

Bench Cycle:
70% + 15lbs from first weeks set - 6x6

WOD:
100 KB Swings @ 2 pood (70lbs)
1000m Row
Every minute switch from one to the other. Keep chipping away at them until you finish both. If you finish one before the other, just use the rest of the time to work on KB swings or rowing and don't worry about switching on the minutes. If you're with a partner, it's 200 KB Swings and 2000m Row. Have fun!

Day 18

Another week come and gone. Today was a rest day as every Sunday will be. Good chance to recover for the coming week. Stretch out and relax, go swimming, work on that summer tan. Back to work tomorrow!

Day 17

Sorry for the late post today! It's been a busy day. Today is pretty tough but simple. Here goes!

Warm-up:

Your choice - 10min

Mobility:

Lax Ball to Shoulder - 2min/side

Shoulder Mash - 1min/side

Roll Quads - 1min

Roll Hamstrings - 1min

Squat Cycle:

85% - 10x3

Bench Cycle:

85% + 10lbs from last cycle - 10x3

That's all for today. Nice and simple, but heavy. Don't underestimate how long this will take ya. Took me close to an hour for both! Have fun!

Day 16

Gotta give a shoutout to my friend, Ryan. He held my hand last night as we line-danced our hearts out. It was my first time. He was such a gentleman. Just kidding...but seriously...it was my first time. Anyway, on to business. Today is a lifting cycle day again. Tomorrow will be too, so it's perfectly ok to take it easy on the WOD. Rest up for tomorrow. Here it goes!

Warm-up:
2 Rounds
10 Rollover to V-Sit
5 Inchworms/Push-ups
10 Dislocates
5 Barbell Rollouts

Mobility:
Roll Quads - 1min/leg
Butterfly Stretch - 1min
LAX Ball to Front Shoulder - 1min/side

Bench Cycle:
80% + 10lbs from last weeks set - 8x4

Squat Cycle:
80% - 7x5

WOD:
21-15-9
Pull-ups
KB Swings (55/35)

Tomorrow will probably just be hitting the lifting cycles. Don't wanna kill ourselves too much!

Day 15

Alright...my body is starting to feel it from lifting heavy twice a day with WOD's thrown in between. Today will be a nice easy mobility and a little endurance day. Nothing too crazy. Friday and Saturday we'll be hitting it really hard, so be ready for that. Just take today at your own pace. No rushing or killing yourself. Recover day!

Warm-up:
2 Rounds
10 Ring Rows
10 Dislocates
10 Barbell Rollouts
10 Lunges w/Twist

Mobility:
LAX Ball to Back/Front Shoulder - 2min/side
Shoulder Band Stretch (your choice) - 2min/shoulder
Shoulder Mash - 1min/side
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Super Quad Stretch - 1min/leg
Lunge Holds - 1min
Butterfly Stretch - 1min

WOD:
Run 2 Miles
-or-
Row 2500m
-or-
Bike 4 Miles

See, nothing too crazy today. Good and easy recovery day. Get ready for tomorrow!

Day 14

Another big day of lifting. Been looking forward to it! It's definitely an advantage being able to get sleep this summer as was not the case this school year. Haven't been too sore yet, but I'm always wanting more! No small talk to day...let's get down to business.

Warm-up:
3 Rounds
5 Barbell Rollouts
5 Air Squats (hold for 2 seconds in bottom)
5 Inchworm/Push-ups (do push-up between each inchworm)
5 Rollover to V-sit

Mobility:
Roll Lats - 1min/side
Butterfly Stretch - 1min
Shoulder/Elbow Band Stretch - 1min/side

Squat Cycle:
75% - 5x7

Bench Cycle:
75% + 10lbs from last weeks set - 7x5

WOD:
AMRAP in 8min of
15 DU's (45 singles)
30 Sit-ups

Have a good workout day!

Day 13

My legs...I can't feel my legs!!! Jk. Yesterday wasn't too bad. It's Friday and Saturday I'm worried about. Two days in a row of squatting. Yikes! Today will be a simple day. Some stretching and mobility stuff to help us recover. Might as well throw some pull-ups in there too. At least do some stuff while I feel like it.

Warm-up:
2 Rounds
10 Push-ups
5 Inch Worms
10 Dislocates
5 Barbell Rollouts

Mobility:
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
LAX Ball to Front/Back of Shoulders - 2min/side
Lunge Holds (stretch out in the lunge position) - 2min
Shoulder Smash - 1min/shoulder

WOD:
For time
100 L-sit Chin-ups

That's all for today. Our off days will vary on activity levels from how everyone is feeling. They'll mostly focus on pull-ups, T2B, stuff like that. Have fun!

I use the word hungry to describe what I mean when I talk about desire. Being hungry provides you with the physical and mental energies necessary for success. The sacrifices that are necessary become easier when one places a goal or objective at a high level. - Ara Parseghian

Day 12

Today is the big day! Lots of reps of heavy squats! This week will be tough with both the bench and squat cycles going on, so feel free to take it easy on the WOD's if you feel the need to. Also, splitting up the bench and squat cycles is ideal if you can. It's really however your body feels. Keep protein and caloric intakes high as your body will need it for repair. Stretch a lot too! You'll get the hang of it. Well, here it goes...

Warm-up:
2 Rounds
10 Lunges w/Twist
10 Dislocates
10 Air Squats (Hold in bottom for 5 seconds)
10 Barbell Rollouts

Mobility:
Butterfly Stretch - 1min
Roll Quads - 1min/leg
Shoulder Smash - 1min/shoulder

Squat Cycle:
70% - 4x9

Bench Cycle:
60% + 10lbs from last weeks set - 6x6

WOD:
Tabata (20 seconds of work then 10 seconds of rest for 8 rounds)
Pull-ups
KB Swings

Enjoy! Remember, the order of importance is (Squat cycle > Bench cycle > WOD). Unless you don't care about either cycle and just do the WOD's. Then the WOD is more important. You get the idea.

Happy Father's Day!

If you couldn't tell, today is an off day. Spend the day with loved ones (especially dads). I know I'm celebrating today...found out yesterday that my wife and I are having a baby boy! Happy Father's Day to all those heroes out there that helped make us into the people we are today. Be ready to get back to work tomorrow!

Day 10

I'm writing this in the car as my wife drives, so hopefully this goes ok. Gonna do some endurance stuff today. Take it easy on our musculature and get ready for Monday. Plus, it's really nice out, so I'll get you outside and get you done with your workout to spend the rest of the day chillin. Enjoy!

Warm-up:

2 Rounds

10 Lunges w/Twist

10 Sit-ups

10 Air Squats

Mobility:

6min of your choice!

Bench Cycle:

85% - 10x3

WOD:

Run 1 Mile

Rest the time it took you to run 1 mile

Run 400m

Rest the time it took you to run 400m

Run 400m

Get some endurance conditioning in today. Get ready for next week!

Day 9

Happy Friday to all of you! I'm pretty excited for the weekend to be here, but I'm even more excited to squat 4 days a week starting Monday! Yay for constant leg pain! Today we finish our introductory cycle. I don't know if two weeks was entirely necessary for it, but lift and learn. Anyway, here are today's activities. Enjoy! Don't forget...Father's Day is this Sunday. Get your Dad a nice squat rack or set of bumper plates. He'll love it!

Warm-up:
2 Rounds
5 Rollover to V-sit
5 Barbell Rollouts
5 Inch Worms
5 Dislocates

Mobility:
Roll Calves - 1min/leg
Roll Hamstrings - 1min/leg
Squat Test (Sit in bottom of air squat) - 2min

Squat Cycle:
85% - 5x
Box Squats - 3-3-3-3-3 (3,1) (I'll describe these with second increments after the rep scheme. So, a "3,1" means lower your butt onto the box in 3 seconds, and pause for 1 second on the box before shooting back up as fast as you can. These squats are all about the power of getting out of the bottom of the squat. Always shoot up from the bottom as fast as you can. If there is no pause at the bottom, it would say "3,n". Get it?

Bench Cycle:
80% - 8x4

WOD:
EMOM for 20min
Odds - 6 Single-arm Snatches @ 70lbs
Evens - 6 Burpees

WOD's will slow down a little once we start squatting hard as said before. Don't expect long ones like this next week...I know I won't wanna do it!

To give anything less than your best is to sacrifice the gift. - Steve Prefontaine

Day 8

Welcome back to another edition of Aman's Way. Today we find ourselves without a bench or back squat, but we will throw some other strength components in to make up for it. Bear Complexes killed me yesterday. It was a good time! Here is what we have going on for today.

Warm-up:
2 Rounds
200m Run/200m Row
4 Barbell Rollouts
6 Dislocates
8 Push-ups
10 Lunges w/twist

Mobility:
Roll Back of Shoulder with LAX ball - 2 min
Roll Quads - 1min/leg
Roll Lats - 1min/side

Strength:
Weighted Pull-ups 3-3-3-3-3
Barbell Rows 5-5-5-5

WOD:
Death by T2B
How this works...minute 1 - do 1 T2B, minute 2 - do 2 T2B, minute 3 - do 3 T2B, etc...until you can't complete the number of T2B in a minute

Have fun today!

Day 7

We find ourselves on another beautiful day of lifting something heavy. I always look forward to these days. Makes me feel more like a man...so does my patchy beard. Today will be a squat and bench press day with a small WOD thrown in for fun. Remember, if strength is your primary goal, it's ok to lay low on the WOD's every now and then. This will be especially true when next week comes around and we are squatting four days a week. Something's gotta give sometimes. Anyway, enough rambling...here's the workout for today!

Warm-up:
2 Rounds
10 Rollover to V-sit (roll backwards while sitting down and try to touch feet behind your head, then roll forward with your legs spread apart and touch your toes)
8 Barbell Rollouts
6 Dislocates
4 Glute Bridges
2 Inch Worms

Mobility:
Roll Quads 1min/leg
Roll Hamstrings 1min/leg
Lacrosse Ball in back of Shoulder 1min/shoulder

Squat Cycle:
85% - 3x

Bench Cycle:
75% - 7x5

WOD:
15 Minute AMRAP of Bear Complex
Bear Complex...
Without ever dropping the bar do
1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press from behind the head
6. Repeat 7x for one "rep"
http://www.youtube.com/watch?v=Laa7BJHJWrw This is a pretty good example of how it's done.

Have fun!

Do not pray for easy lives. Pray to be stronger men. - John F. Kennedy

Day 6

No squats or bench press today! Yay! We'll work on some other stuff instead. Tomorrow will be another heavy squat day for a few reps, so we can keep incorporating some leg stuff in with our workouts this week.

Warm-up:
10 Barbell Rollouts
10 Inch Worms
10 Air Squats
10 Dislocates

Mobility:
Roll Quads, 1min/leg
Butterfly Stretch, Hold 1min
Calf Stretch, 1min/leg

Skill:
Handstands 10min, flip up against the wall and practice coming away from the wall and holding your balance

WOD:
21-15-9 Reps for time
Box Jump 24/20"
KB Swing 55/35lbs

Happy WODing!

Back on Track

Hello, my fellow fitness people. Sorry for the recent absence. Today, we get back on track! I had an awesome time at the CrossFit Regionals, but I was super busy. About 12-13 hour days each day. I'm excited to get back in the routine of our workouts though, so let's make today count!

Warm-up:
2 Rounds
10 Lunges w/Twist
8 Push-ups
6 Barbell Rollouts
4 Dislocates
2 Inch Worms

Mobility:
Quad Stretch 1min/leg
Roll Hamstrings 1min/leg
Shoulder Mash (Put heavy weight on front of shoulder while lying on back)

Squat Cycle:
85% - 2x2

Bench Cycle:
70% - 6x6

WOD:
EMOM for 10min
Odds - Squat Cleans @ 135lbs
Evens - 10 T2B

We'll make today interesting and get back in the rhythm of things. Enjoy!

Day 4

Good morning everyone! Being up this early kinda makes me miss early mornings...kinda. Today we will be stretching and resting to get ready for next week, which will be painful. This introductory week has been good, but I'm ready to get going with the real work. I am also heading down to Ohio today to go volunteer at the CrossFit Regionals!!! Pretty stoked about that. Anyway, here is today's workout. There will only be one posted because we don't have squats or bench press today.

Warm-up:
2 rounds
6 Push-ups
8 Dislocates
10 Squats
12 Sit-ups

Mobility:
Spiderman Lunge - 4 min (go into lunge position and drive the same side elbow as the front leg into the floor)
Butterfly Stretch - 1 min
Wall Quad Stretch - 1 min/leg
Roll Hamstrings - 1 min/leg

Skill:
Kipping HSPU (Here's a link to help you out a little bit http://www.youtube.com/watch?v=COcfdJ9N7sA)

WOD:
5 RFT
10 Lunges (5/leg)
20 DU's
30 Sit-ups

Nothing too crazy today. Rest up and use the WOD to help stretch and heal. We will be benching tomorrow, but no squats until Saturday. I'll keep updates coming from regionals! Stay strong.

Suffer the pain of discipline or suffer the pain of regret. - unknown

Day 3

It's that time again! Things are getting switched up a little today, so be ready. Starting to increase the load, and then a couple days to stretch out and get ready for the next squat day. Everything has been going pretty smoothly so far. I don't know how everyone else is feeling, but I'm feeling pretty good. My legs aren't too sore yet. I'm sure this first week or two is just to prepare us for what's to come. Also, for any of those brave enough to try...I am going to throw in "Smolov Jr.". It's a 3-week bench training program to help up your bench max. Your caloric intake needs to be high (around 4000 calories) and you need to be getting at least 8 hours of sleep per night if you plan on doing both of these strength programs together. Fitness is all about experimentation and trying new things. I highly recommend splitting up your workouts by either am/pm or have several hours in between them for recovery. This will make things much more fun! As always, percentages posted are based off of your 1-rep max. The bench workouts may not seem like much, but split it apart from the squat cycle anyway.

Warm-up:
2 Rounds
15 Air squats
10 Sit-ups
5 Dislocates

Mobility:
Roll Quads 1 min/leg
Roll Back - 1 min (Either use two Lacrosse balls taped together or roller, bear hug yourself while rolling)

Squat Cycle:
70% - 4x5
75% - 3x
80% - 2x2
85% - 1x

Bench Cycle:
70% - 6x6

Regular WOD

Strength:
Front Squat - 4x5 @ 85%

WOD:
15 min AMRAP
5 Squat Cleans (155/110)
5 C2B Pull-ups
5 Ring Dips

There it is for today ladies and gents. Have fun!

Day 2

Day two is here! Sunday is usually a lazy day for me, so that's the reason for the late post. Better late than never though! Today is gonna be very similar to yesterday. Ok, it's the exact same rep and weight scheme as yesterday. Tomorrow gets heavier though! Looking forward to it.

Warm-up:
Row 500m/Run 400m
5 Pull-ups
10 Dislocates
15 Barbell Rollouts

Mobility:
Roll Quads - 1 min/leg
Roll Hamstrings - 1 min/leg
Butterfly Stretch - 1 min

Strength:
Back Squat
65% - 3x8
70% - 5x
75% - 2x2
80% - 1x

Regular WOD

Strength:
Deadlift 3-3-3-3-3

WOD:
Death by Pull-ups
Minute 1 - 1 Pull-up
Minute 2 - 2 Pull-ups
Minute 3 - 3 Pull-ups
...continue until you can no longer complete the amount of pull-ups in the time limit.

If you're following the squat cycle, you can throw this WOD in after your strength workout if you feel up to it. I'll specify which WOD's you should and shouldn't do with the cycle. Especially early on, WOD's are gonna be easier to do. Happy lifting!

I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins