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%