Monthly Archives: November 2012

Sunday 121118

Strength 1) back squat (HB): 1×10 @ 60%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 60 seconds Conditioning 5 rounds 15 pull-ups … Continue reading

Posted in Programming | Tagged , , , , , | Leave a comment

It’s Science, But It Ain’t Rocket Science

Shannan Wilson. Photo credit: Drive80.com A great blog by Anders Larson┬áhas been floating around Facebook and Twitter the last couple of days regarding data from the past 2 CrossFit Games seasons. The latest entry from the blog called, “What to … Continue reading

Posted in Words | Leave a comment

Saturday 121117

Olympic 1) snatch: 20 minutes to max for day 2) clean and jerk: 20 minutes to max for day Movement Integrity/Midline/Skill NOT for time: 3 rounds 10 D-ball 2-hand shot put tosses, light, 5 each side (video) 10 hip touches, … Continue reading

Posted in Programming | Tagged , , , | Leave a comment

Thursday 121115

***Sorry for the late post. The gremlins in the computer box went haywire.*** Olympic 1) 5 x 3 tall muscle clean, light, rest 60-90 seconds 2) 7 x 1 3-stop clean (knee, mid-hang, high-hang) + 1 high-hang clean, heavy but … Continue reading

Posted in Programming | Tagged , , , , , , , , | Leave a comment

Wednesday 121114

Strength back squat (LB): 1×10 @ 60%, 1x 8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80%, rest 2-3 minutes Olympic If time and space permit: 5 x 3 jerk balance, light/moderate, rest 60 seconds Conditioning With … Continue reading

Posted in Programming | Tagged , , , , , , , , | Leave a comment

Tuesday 121113

Olympic 1) 5 x 3 tall muscle snatch, light, rest 60 seconds (video) 2) 7 x 1 3-stop snatch (below knee, mid-hang, high-hang) + 1 high-hang snatch, heavy but not maximal, rest 2 minutes (video: shows different stop points than … Continue reading

Posted in Programming | Tagged , , , , , , | Leave a comment

Sunday 121111

Strength 1) back squat (HB): 1×10 @ 60%, 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 75%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 60 seconds 3) bench press @ BWT/BWT@80%, … Continue reading

Posted in Programming | Tagged , , , , , | Leave a comment

Saturday 121110

Olympic 1) 7 x 1 snatch off blocks at mid-hang (mid-thigh) @ >75% of Tuesday’s max, rest 90-120 seconds 2) 7 x 1 clean off blocks at mid-hang (mid-thigh) @ >75% of Tuesday’s max, rest 90-120 seconds 3) snatch grip … Continue reading

Posted in Programming | Tagged , , , , | Leave a comment

Thursday 121107

Movement Integrity NOT for time: 5 rounds 7-10 kipping toes to bar 7-10 back extensions (video) then, 7-10 training bar or pvc “mature” overhead squats (link, image) 7-10 training bar or pvc Sotts presses (video) Conditioning With a running clock: … Continue reading

Posted in Programming | Tagged , , , , , , , , , | Leave a comment

Wednesday 121107

Strength 1) back squat (LB): 1×10 @ 60%, 1×8 @ 70%, 1×6 @ 75%, 1×4 @ 80%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 3×5 @ 70%, rest 60 seconds 3) 5 x 1 snatch balance, as heavy … Continue reading

Posted in Programming | Leave a comment