2/28/14

It's here!!!! 14.1 is here!!!! And!!!! It's a repeat... No worries though, it was from back in 2011, so most of us (myself included) will be doing this workout for the first time. Best advice, pace yourself, as always! This needs to be a fast pace though. Push through the pain, it's only 10min. You can do anything for 10min! So, without further ado...here's your first Open workout of 2014!

GYM PROGRAM

Warm-up
Tabata DU
20 Dislocates
20 Straddle Plate Jumps
20 Mountain Climbers
20 PVC OHS

Mobility
Roll Back of Shoulders - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 1min

Skill/Strength
10min for DU and Power Snatch/Ground to Overhead Efficiency

WOD
Open Workout 14.1
AMRAP in 10min
30 DU
15 Power Snatches* (75/55)(Masters 55+ 65/45)
*Any form of Ground to Overhead is permitted. Clean and Jerks are also accepted.

You guys got this!!!

2/27/14

GYM PROGRAM

Warm-up
2 Rounds
10 Dislocates
10 Mountain Climbers
10 PVC OHS
10 Russian Swings

Mobility
Roll Lats - 1min/side
Front Rack Band Stretch - 1min/side
Athlete's Choice - 2min

Skill/Strength
10min to find 5RM Front Squat, 2:00 int attempts

WOD
For time
40 Calories on the Rower
30 Front Rack Lunges (135/95)
20 Strict Pull-ups
10 Hang Squat Cleans (135/95)
10:00 cap

Good luck, guys! Open workout tomorrow!!!

2/26/14

Yo! Good work yesterday, everyone. You can do anything for 3 minutes right? It's not as easy when there is 4 of them in a row! But hey...what doesn't kill you makes you stronger. Here's today's workout.

GYM PROGRAM

Warm-up
Tabata DU
2 Rounds
20 Dislocates
10 Push-ups
20 PVC OHS
10 Barbell Good Mornings

Mobility
Roll Back of Shoulder w/LAX Ball - 1min/side
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
10min to find 5RM Push Press, 2:00 int attempts

WOD
AMRAP in 25min
10 Ground to Overhead (95/65)
10 T2B
10 DU
10 Ground to Overhead (95/65)
10 T2B
20 DU
…
DU increase by 10 after each round completed


OLY CLASS
EMOM for 10min
1 Snatch High Pull w/2sec pause at the knee

EMOM for 8min
1 High Hang Squat Snatch

5x1 Test Max Low Hang Squat Snatch, 2:00 int

Keeping it short today. I'm tired, and I'm going to see the beautiful 5:30 class in 2 hours. See you guys in a few! :)

2/25/14

Hey, guys! Welcome back for another edition of Tuesday's WOD. In this edition we will discuss the workout we will be doing for Tuesday. Who would've guessed? Jk. Ok, everyone, you guys all did great with the WOD yesterday. It was not a workout that I made up...it was from CrossFit HQ! So, blame them if you're sore. Seriously though, you guys rocked it. As many of you know, the Open starts this week! Fridays will be our scheduled day to do the WOD for everyone, but we can always accommodate those of you who need to do it at a separate time. Just let us know. Here's today's WOD!

2 Rounds

40 Jumping Jacks

30 Air Squats

20 Dislocates

10 Push-ups

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

Roll Quads - 1min/side

Athlete's Choice - 2min

Every :30 for 5min switch between

Hollow Body Rocks

Handstand Holds

*Use pike handstand position to scale for ease of getting into position.

AMRAP in 3min

Wall Balls

Rest 1min

AMRAP in 3min

Row (Calories)

Rest 1min

AMRAP in 3min

Box Jumps (30/24)

Rest 1min

AMRAP in 3min

Overhead Lunges (45/25 plates)

*Score is total number of reps for all AMRAP's combined.

Everyone always bring up the point about "training" for the Open. I only have one thing to say...we are always training for the Open. We are always training for life. We are always training for the unknown. Ok, maybe I have three things to say, but that's how I feel. Good luck!

2/24/14

Welcome back from the weekend, Chemists! That's my vote for what we should be called by the way. It seems fitting. A couple things before we get started. There will no longer be a "Day ##" for the title. That was mostly for all of those people doing the Smolov squat cycle, and now that that's over, I'm taking it away. Maybe I'll think of catchy titles later on. Next, the Smolov cycle is done, so a big congrats to all those that completed it until the end! Hopefully, everyone saw some big strength gains from it. Lastly, Chemical City CrossFit will be introducing performance products from Advocare into the gym! There will be samples at the desk of Spark and Slam which are both good pre-workout/energy/focus products. Check them out and order some for yourself! We will also be starting another gym challenge. Keep your eye on the Facebook page for the "24-Day Challenge" for more info. Now, for the goods!

GYM PROGRAM

Warm-up
Tabata DU
30 Air Squats
20 Dislocates
10 Mountain Climbers

Mobility
Roll Hamstrings - 1min/leg
Couch Stretch - 1min/leg
Athlete's Choice - 2min

Skill/Strength
10min to find 5RM Back Squat, 2:00 int attempts

WOD
For time
50 Ring Dips
50 Squat Cleans (115/80)
50 Ring Dips
22:00 cap

Lots of squats today. Stay strong and remember...your legs are stronger than you think!

2/22/14: Day 83

Smolov people...your retest is finally here! You've fought tooth and nail...and pant size through the last 3 months. Your day of reckoning has come. Retest those 1RM's! Everyone else, Amy will be teaching our awesome 8:30am and 10am class. You're all in good hands!

GYM PROGRAM

Warm-up
Gym Complex - Gotta show up to find out!

Mobility
Roll Quads - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 2min

Skill/Strength
10min - Muscle-Up Transitions
Pull-up/Dip Complex

WODs
8:30am Class
"The Chief"
5 Rounds for reps
AMRAP in 3min
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1:00

10:00am Class
In teams of 3
AMRAP in 12:00
P1 - 15 Wall Balls (20/14)
P2 - Push-ups
P3 - KB Swings

*Partners rotate whenever 15 Wall Balls are completed by one partner at a time. Your score is your total number of push-ups added into your total number of KB Swings for the entire team.


SMOLOV SQUAT CYCLE
RETEST YOUR 1RM!!!!!!!

Good luck, guys!

2/21/14: Day 82

Hello, all! Only a couple more days left this week. Let's finish strong with a good workout today and tomorrow. You guys have done great this week just like you do every week. Give it your all and never quit!

GYM PROGRAM

Warm-up
Tabata DU
40 Jumping Jacks
30 Straddle Plate Jumps
20 Dislocates
10 Mountain Climbers
Sally Up - Push-up Edition

Mobility
Roll Lats - 1min/side
Roll Back of Shoulder w/LAX Ball - 1min/side
Athlete's Choice - 2min

Skill/Strength
3-point Clean Max (High Hang, Low Hang, Full) without dropping the bar, 5x1 2:00int
*Can be squat or power Clean.

WOD
AMRAP in 18min
20 Over the Bar Burpees
20 Cleans (95/65)
20 Over the Bar Burpees
20 Cleans (135/95)
20 Over the Bar Burpees
20 Cleans (185/125)
20 Over the Bar Burpees
Cleans (225/155)
*Finishing time with as many cleans as possible. Cleans can be power or squat.


SMOLOV SQUAT CYCLE
You retest tomorrow for your 1RM Back Squat. Rest up and get ready for it!

Good luck today!

2/20/14: Day 81

Hey, guys! Good work with the Burpee Toes to Bar yesterday. You guys did work. You'll probably see something similar in program during the Open (for example a 7min AMRAP of Burpees). The biggest thing with workouts like that is to suck up the pain and just keep moving. Try to ignore the intuition to quit. You won't die doing something for 7min...or 10. Unless you're playing with fire. Then you have a chance to die. Just sayin. I'll stop now. Good luck, today!

GYM PROGRAM

Warm-up

Row 500m

2 Rounds

15m Duck Walk w/PVC Overhead

15m Lunge w/Twist

15m Bear Crawl

15m Burpee Broad Jump

Mobility

Couch Stretch - 1min/side

Front Rack Stretch - 1min/side

Athlete's Choice - 2min

Skill/Strength

Tabata Hollow Body Rocks

Then…

Tabata Superman Holds

WOD

For time

21 Thrusters (95/65)

42 Slam Balls (30/20)

63 DU

15 Thrusters (95/65)

30 Slam Balls (30/20)

45 DU

9 Thrusters (95/65)

18 Slam Balls (30/20)

27 DU

16:00 cap

SMOLOV SQUAT CYCLE

Only a couple more days of rest, then you'll be retesting your maxes. Then no more squat cycle for a while!

You guys got this. Do work!

2/19/14: Day 80

Well...I've officially caught the lovely bug that's been going around. I even had to miss a day of rowing. Sometimes, you just gotta swallow your pride and admit you need a break to recover. Hopefully, I'll be back on the horse/rower tomorrow! Everyone else stay healthy. Here's today's work!

GYM PROGRAM

Warm-up
Tabata DU
3 Rounds
10 Dislocates
5 Barbell Rows (45/35)
10 Air Squats
5 Burpees

Mobility
Roll Quads - 1min/side
Roll Back - 1min
Athlete's Choice - 3min

Skill/Strength
EMOM for 10min
Odds - 5 Negative Pull-ups
Evens - 5 Negative HSPU
*Use bands for the pull-ups or use extra weight depending on your pull-up skill. Re-kick against the wall for each HSPU if needed as well. Use at least a 3sec count on your way down for both.

WOD
AMRAP in 10min
Burpee Toes to Bar
*One rep starts with a burpee and finishes with a T2B. Similar to Burpee Pull-ups.


OLY CLASS
EMOM for 10min
1 Clean High Pull w/2sec pause at the knee

EMOM for 8min
1 High Hang Squat Clean

5x1 Test Max Squat Clean, 2:00 int


SMOLOV SQUAT CYCLE
Off

Do work, guys!

2/18/14: Day 79

Yo! Here's today's fun! I'm hittin the hay as soon as I post this... "Colleen" gave me the one over yesterday. It was definitely fitting for how hard Colleen fought to beat cancer. You go, girl!

GYM PROGRAM

Warm-up
Row 250m
20 Dislocates
10 High Hang Jump & Shrugs
10 High Hang Jump & Shrugs w/High Elbows
10 High Hang Muscle Snatches
10 Low Hang Muscle Snatches

Mobility
Partner PVC Superman Stretch - 1min/partner
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
EMOM for 7min
2 Low Hang Muscle Snatches

WOD
Buy-in: 1000m Row
5 Rounds
5 Snatch Grip Deadlifts (95/65)
5 Hang Power Snatch (95/65)
5 OHS (95/65)
Cash-out: 100 sit-ups
16:00 cap


SMOLOV SQUAT CYCLE
1x4 @ 75%
4x4 @ 85%

There you have it! The Open is right around the corner. Use these heavy snatch work days to really work on form. The snatch is one of the most difficult movements we do. You guys got this!

2/17/14: Day 78

Today, we will be doing a new hero WOD! This hero is someone near and dear to all of our hearts. I was very humbly approached this past week and asked if I had today programmed yet. I was confused by the question, but told her that I hadn't programmed it yet. She told me with a big smile on her face that today, Monday, February 17, 2014 marked her 10 year anniversary of being cancer free. Then it all made sense why she had asked about programming. I told her not to worry, and that we would do something special just for her. Of course, anytime crossfitters do something special, it usually means extra pain and agony. So, I present you all with a new hero WOD...or heroine for that matter. Today's workout is "Colleen." Be sure to give her a big hug and congratulations today as we celebrate her being cancer free for 10 years! We love you, Colleen, and you make the box a better place. Thank you!!!

GYM PROGRAM

Warm-up

Tabata DU

2 Rounds

25 Jumping Jacks

20 Air Squats

15 Dislocates

10 Push-ups

5 Russian Swings

Mobility

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

Roll Hamstrings - 1min/side

Athlete's Choice - 2min

Skill/Strength

Off

WOD

"Colleen"

10 Rounds for time

10 C2B Pull-ups

10 KB Swings (53/35)

10 Pistols

10 Weighted Push-ups (45/25)

35:00 cap

SMOLOV SQUAT CYCLE

Off

Only one more day left of Smolov before you retest. Tomorrow will be the last squat day. Then you're free! You guys have all done great. Don't forget to show Colleen love if you see her today!

2/14/14: Day 75

Happy Valentine's Day, everyone! I have to be up in 4 hours, so I'm keeping this short. Here's today's workout for all you love birds out there. :)

GYM PROGRAM

Warm-up
Tabata DU
3 Rounds :20/:10
Dislocates
Mountain Climbers
PVC OHS
Barbell Good Mornings
Push-ups

Mobility
Roll Front of Shoulder w/LAX Ball - 1min/side
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
None

WOD
"Lover's Quarrel"

"The Break-up"
AMRAP in 14min
20 Partner Wall Balls (20/14)
20 Over the Partner Burpees
20 Partner Slam Balls (30/20)

Then…
2:00 Rest
Then…

"The Make-up"
AMRAP in 14min
20 Partner Thrusters (95/65)
20 Partner Pull-ups
20 Partner Snatches (95/65)

*Ok. There's a lot of things that are probably confusing, so we'll go through the movements step by step.

Wall Balls - Partners pass the ball back and forth hitting the wall each time. No matter who has the ball, both partners squat. Also, if it's a guy and a girl partner, use the 14# ball, but the guy has to throw the ball to 11 feet (above the bird) on the wall.

Burpees - Partner 1 holds in a plank position, while partner 2 does burpees and jumps over partner 1 each time to start the next burpee. Similar to Over the Bar Burpees. Burpees can be split up however team decides.

Slam Balls - Partners take turns slamming the ball one after the other. If it's a guy and a girl partner, use the 20# ball for both.

Thrusters - Thrusters can be broken up anyway team chooses. Partner 1 can only do Thrusters while Partner 2 has the bar in the front rack position. If bar is dropped, no Thrusters can be counted.

Pull-ups - Partner 1 does Pull-ups while Partner 2 hangs on bar. Pull-ups can be broken up however team decides, but both partners must be hanging on the bar.

Snatches - Partner 1 does Snatches while Partner 2 holds the bar in the overhead position. Snatches only count while one partner has the bar in the overhead position.


SMOLOV SQUAT CYCLE
Off

A lot of instructions with this one, so read carefully! If you're following along at home, try to find a partner to do this with!

2/13/14: Day 74

Before I say anything else, I have to give a huge shoutout to our very own, Elizabeth Cargile! Her blog got nominated for some epic award, and she's getting the nobel peace prize or something like that. If I knew how to put a link to her blog in here, I totally would! I'll have her comment her link in the comments section. You rock, Lizzie! Ok, back to business...here's today's work. Gonna be a tighter day with time and all, so listen closely to your coaches and be ready to work. Good luck, guys!

GYM PROGRAM

Warm-up
Row 500m
30 Air Squats
20 Dislocates
30 PVC OHS
Bring Sally Up - Plank to Stand-up

Mobility
Couch Stretch - 1min/leg
Roll Back of Shoulder w/LAX Ball - 1min/side
Athlete's Choice - 2min

Skill/Strength
1:00 Hollow Body Rocks
1:00 Superman Holds
:45 Hollow Body Rocks
:45 Superman Holds
:30 Hollow Body Rocks
:30 Superman Holds
:15 Hollow Body Rocks
:15 Superman Holds

WOD
Tabata Row (Calories)
Rest 1:00
Tabata Box Jumps (24/20)
Rest 1:00
Tabata Burpees
Rest 1:00
Tabata Dumbbell Snatches (65/45)
*Score is total number of reps for all 8 rounds of :20/:10 for each individual tabata work.


SMOLOV SQUAT CYCLE
Off

There you have it! Check the comments section later for Elizabeth's link!

2/12/14: Day 73

Well...my legs hurt. It's official. Gonna take a slight break from legs today. I'm sure you're all heartbroken! Here's today's work.

GYM PROGRAM

Warm-up
Tabata DU
3 Rounds :20/:10
Jumping Jacks
Mountain Climbers
Jump Squats
Rollover to V-Sit

Mobility
Roll Quads - 1min/side
Roll Lats - 1min/side
Athlete's Choice - 2min

Skill/Strength
EMOM for 7min
3 HSPU
6 Heavy Russian Swings
*Work on kipping HSPU

WOD
For time
50 DU
40 Pull-ups
30 KB Swings (53/35)
20 T2B
10 Deadlifts (315/215)
20 T2B
30 KB Swings (53/35)
40 Pull-ups
50 DU
16:00 Cap


OLY CLASS
EMOM for 8min
2 Muscle Cleans w/2sec pause at the knee

EMOM for 8min
2 Muscle Snatch w/2sec pause at the knee

Snatch Grip Push Press 7x3, 2:00 int


SMOLOV SQUAT CYCLE
1x3 @ 70%
1x3 @ 80%
4x3 @ 95%

Keeping her short today, guys. I'll write more tomorrow. You guys rock!

2/11/14: Day 72

Hello, fellow CrossFit family. Yesterday was kinda rough. I don't think we are gonna schedule any more Medball Monday's. I now have a huge resentment against medballs...especially 30lbers! Anyway, enough anger toward gym equipment. The workout was definitely a challenge. Good work, everyone! Here's today's work. You'll see there is a lot of Snatch work. I want you guys to keep the weight light and work on form for all of it! You can push yourselves a little on weight with the WOD, but I cannot stress enough to really work on the form beforehand. You all have good coaches that know what they're doing. Listen to their cues and pay attention to what they're trying to tell you. You might learn a thing or two! :)

GYM PROGRAM

Warm-up
Row 500m
2 Rounds (Snatch Grip)
5 Dislocates
5 High Hang Jump & Shrug
5 High Hang Jump, Shrug, High Elbows
5 Low Hang Muscle Snatches
*First round with PVC Pipe. Second round with Oly Bar.

Mobility
Band Shoulder Pull - 1min/side
Roll Back - 1min
Athlete's Choice - 3min

Skill/Strength
EMOM for 8min
1 High Hang Power Snatch
1 Low Hang Power Snatch
1 Full Power Snatch
*Keep the weight light. The goal here is not weight. It is Working on form and speed!

WOD
EMOM for 12min
2 Power Snatches (135/95)
4 Overhead Lunges (135/95)


SMOLOV SQUAT CYCLE
Off

You guys got this. I know it's a lot of "EMOM," but stick it through and come out stronger in the end!

2/10/14: Day 71

Happy Monday, everyone! I may or may not have missed posting Smolov for Saturday. Oopsies. We're all human! Anyway, today's Smolov kinda sucks, so you'll make up for it. Also, please take a special note to the WOD today, there's some special instructions ;). Good luck!

GYM PROGRAM

Warm-up
Tabata DU
2 Rounds
10 Dislocates
15m Bear Crawl
10 Burpees
15m Lunges w/Twist

Mobility
Front Rack Band Stretch - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 2min

Skill/Strength
EMOM for 10min
1 Pause Front Squat
5sec drop to full depth
5sec hold in the bottom

WOD
3 Rounds for time
30 Wall Balls (20/14)
30 Medball Sit-ups (20/14)
30 Medball Cleans (20/14)
18:00 cap
*During each round, the medball cannot be dropped. The reps can stop, but the medball can never leave your hands or rest on the floor. During medball sit-ups, the ball can rest on your lap. If the ball drops, it is an immediate 15 Burpee penalty before the round can resume.


SMOLOV SQUAT CYCLE
1x3 @ 70%
1x4 @ 80%
5x5 @ 90%

Don't drop the soap...I mean ball. Don't drop the ball, today! No one likes burpees. We will also be taking a break from the strength cycle until after the Open. Gonna get creative with strength work to continue improvement though! Don't worry about that. Happy lifting!

2/7/14: Day 68

The time has come... I've been hesitant to post this workout from last year's Open, because I hate doing it. It's the two movements that I would be ok without in CrossFit! What doesn't kill you makes you stronger though right? Just another thing to work and improve on! With the skill work today, please go light and work on form. The Snatch is a very difficult lift. Listen carefully to your coach and never do a weight you aren't comfortable with doing. I would rather you get a good workout in and keep the weight light, than to keep failing and failing at the same weight. Form first, weight later. I'm sure most of you know what's coming, so here it is!

GYM PROGRAM

Warm-up
Tabata DU
2 Rounds
10 Dislocates
10 OHS
10 Good Mornings (Band)
5 High Hang Jump & Shrugs (PVC)
5 High Hang Jump & Shrugs w/High Elbows (PVC)

Mobility
Band Shoulder Pull - 1min/side
Lying Partner PVC Stretch - 1min/partner
Athlete's Choice - 2min

Skill/Strength
EMOM for 9min
First 3min - 2 High Hang Snatch (Squat)
Second 3min - 2 Low Hang Snatch (Squat)
Last 3min - 2 Full Snatch (Squat)
*Keep the weight light. Work on form and speed under the bar.

WOD
CrossFit Open 13.1
AMRAP in 17min
40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
AMRAP Snatches (210/120)


SMOLOV SQUAT CYCLE
Off

Remember, whenever it's a main site workout like this right from CrossFit HQ, a "Snatch" means you can either Power Snatch or Squat Snatch. Whenever you see it in our own gym workouts, I will most likely specify which one it is, but a "Snatch" is almost always a full Squat Snatch, and a "Power Snatch" is a snatch with no squat. Just wanted to clear that up. If you don't see "Power" in front of the word "Snatch", it will almost always mean to squat. Good luck!

2/6/14: Day 67

Good work yesterday, everyone. I'm sure your legs are feeling it today. We'll give them a little break and try to loosen them up. Especially after days like that, you need to be mindful of post-workout nutrition. Whether it's a protein shake or chicken breast, protein and carbs are mandatory for a speedy recovery. With that being said, here's today's workout!

GYM PROGRAM

Warm-up
Row 500m
20 Dislocates
20 Jump Squats
20 Planks to Stand-up

Mobility
Roll Lats - 1min/side
Shoulder Mash - 1min/side
Athlete's Choice - 2min

Skill/Strength
EMOM for 8min
5 Wall Balls (20/14)
5 Barbell Rows (135/95)
Rest 1min
Then…
Tabata Hollow Body Rocks

WOD
Death by Weighted Push-ups (45/25)


SMOLOV SQUAT CYCLE
Off

See? A nice and easy upper body strength day. Hopefully, it doesn't actually bring about death. Either way, I'm sure you'll be fine. Enjoy!

2/5/14: Day 66

Just so you all know, today's workout is probably gonna be pretty rough. Dan decided to give me a little inspiration, and whaddya know...pain and misery arose. I can honestly say, I'm looking forward to the workout though. It'll be a battle, and hopefully the time cap is way more time that most of you will need. I just set it to what my time will roughly be. Anyway, here it is!

GYM PROGRAM

Warm-up
Tabata DU
2 Rounds
15m Duck Walk
15m Inchworm/PU
15m Lunge w/Twist
15m Bear Crawl

Mobility
Roll Quads - 1min/leg
Roll Hamstrings - 1min/leg
Athlete's Choice - 2min

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

WOD
5 Rounds for time
10 Back Squats (205/135)
5 Burpee Box Overs w/KB (24/20, 72/53)
10 Unbroken KB Swings (72/53)
5 Strict Pull-ups
20:00 cap


OLY CLASS
EMOM for 10min
3 Split Jerks (First 5min with PVC, Last 5min with OLY Bar)

EMOM for 8min
5sec Pause Front Squats w/Bar Reset at Top
(Work on being able to pop the bar up and re-grip the bar for the jerk)

EMOM for 8min
2 Pause Jerks w/2sec pause between pressing the bar and dropping underneath


SMOLOV SQUAT CYCLE
1x3 @ 60%
1x3 @ 70%
1x3 @ 80%
2x3 @ 95%

Gonna be a burner today. Get to work!

2/4/14: Day 65

Holy cow! I'm early for posting this! You all should be so proud! Ok, enough with the exclamation points! For real... The Open is getting closer and closer. So, prepare to put in some hard work. You guys pretty much always work hard though. Open or not, we will always train the same. We train to get a little better than yesterday while leaving room for improvement tomorrow. That saying is trademarked by me by the way. $.25 for each time someone uses it. Here's today's workout!

GYM PROGRAM

Warm-up
50 Jumping Jacks
40 Mountain Climbers (20/leg)
30 Push-ups
20 Dislocates
10 PVC OHS

Mobility
Roll Front/Back of Shoulder w/LAX Ball - 1min/section
Athlete's Choice - 2min

Skill/Strength
Retest Push Press - 5x1, 2:00

WOD
21-15-9
Shoulder to Overhead (135/95)
Toes to Bar
Box Jumps (24/20)
12:00 cap


SMOLOV SQUAT CYCLE
Off

There ya go! Keep the intensity high for tomorrow!

2/3/14: Day 64

Hey, guys. Short and sweet for today. I'll write more tomorrow. I need to do cardio for a week to make up for all the food I ate at my Super Bowl party! Here's today's workout.

GYM PROGRAM

Warm-up
Tabata DU
3 Rounds :20/:10
Dislocates
Russian swing to goblet squat
Inchworm/Push-ups
Dive Bombers
1:00 Front Squat Test

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

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

WOD
Buy-in: 1000m
5 Rounds for time
5 Squat Cleans (185/125)
5 HSPU
16:00 cap


SMOLOV SQUAT CYCLE
1x3 @ 60%
1x3 @ 70%
1x3 @ 80%
5x5 @ 90%

I'd recommend Smolov people to probably skip today's WOD. Or change it to power cleans. Either way, remember that you don't want to compromise your squats. Happy lifting!