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

The Day is Upon Us

I didn't clarify we are going by the Russian calendar? My bad. It's dawn there now. I think... Anyway, today is the big day! Time to start the vicious cycle of squatting. For those of you that bought the book for class, please turn to page 1 on your excel sheet.
*As a side note...any percentages posted on here will be of your 1-rep max.

Basic breakdown of today's activities

Warm-up: (Any of these can be found on YouTube if you're unsure of the movement)
Ring Row - 3x8
Barbell Rollout - 10-15 Reps
Glute Bridge - 3x8
Hip Airplane - 3x8

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

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

If not following strength programming...

Skill:
OHS - 10 min

WOD:
18 min AMRAP
400m run
30 Box Jumps 24/20"
30 Wall Balls 20/14#

Enjoy!

These first few days/weeks will be a preparatory cycle for the rest of the program. It'll get our legs in shape and ready for what's to come! Optional WOD's are posted after the strength portion of the page.