Wednesday is the new Monday -- Start time is 1415!!

Because Monday was a bust, we're doing that wod for New Year's Eve!

EMOTM for 12 mins:
-2 DL (315/225)
-4 burpees
-8 KBS (55/35)

Final OHS Day!! 1415 Timing

1415 start time!!

1. OHS: 1-1-1-1-1 (e8/8)
-max effort!!

2. Tabata double unders!!
-score is lowest double under count

Girl WOD -- Time Change!!

TIME CHANGE: WE ARE STARTING AT 1415 TODAY!!

Cindy -- 20min AMRAP
-5 pullups
-10 pushups
-15 squats

Bench and Complex

1. Bench Press or Push Up 1-1-1-1 (e4/4)

-max effort!!

2. 10 Rds, with one dumbbell:
-Hang Power Clean
-FS
-PP
-FS
-PP
-Switch arms
**completion with both arms constitutes one round
**if dumbbell is put down, 5 burpee penalty
**go heavier with the weight!

OHS Night

1. EMOTM 12 mins: 1 OHS (e7/8)
-75% of heaviest triple

2. Weighted Pull Up: 1-1-1

Last Deadlift Exposure

1. DL: 1-1-1 (e4/4)
--MAX EFFORT!!

2. 3-4 Rds, NFT of:
5 Windmills each side
30sec Hollow Rocks (cumulative)

Running Triplet

5 Rounds:
-300m run
-6 C&J (135/95)
-12 Clapping pushups

OHS Night

1. OHS: 3x10 (e6/8)

--base your sets of 10 off last exposure

2. 4 Rds
-1 min pullups
-rest 30 seconds
-1 min KBS
-rest 30 secs

Bench Night

1. BP: 3x3 (e3/4)
--maintain weight throughout

Then: 1 set for max reps at each weight:
-men: 225/185/135/95
-women: 135/95/65/45

1a. Pushups: 5 sets, add 1-2 reps to last exposure

2. For time:
-800m run
-50 BJ

Triplet Night

5 Rounds of:

-5 Pwr Snatch (115/75)
-5 OHS
-25 DU

--the last snatch should lead into your first OHS!!

Deadlift Night

1. DL: 2-2-2 (e3/4)
--increase weight from previous triple
--failure in form is considered a missed rep

2. 21-15-9 of:
-burpees
-strict K-E

Some Ring Work

1. AMRAP 15mins:
-3 Pwr Cleans (155/105)
-3 Pullups
-6 Pushups
-9 BJ

2. Skill work on rings: either work on obtaining the front lever, or work on ring inversions. Watch this vid for some really good demos and scales:

Front Lever

OHS & DBs

1. OHS: 3-3-3 (e4/8)

--find a heavy triple

2. Perform max reps at 75% of heaviest load

3. 50 DB squat cleans for time
--this is done at a work/rest of 45s/15s

BP Night

1. BP 3x5 (e2/4)
--add 2.5-10 lbs from last exposure
1a. Pushup 5 sets, adding 1-2 reps from last exposure

2. WOD
-Run 250m
-21 DB PP
-Run 400m
-15 DB PP
-Run 600m
-9 DB PP

Tabata!

1. OHS: 3x3 (e3/8)
--tempo: 2311
--try to add weight from last exposure
--keep same weight throughout


2. Tabata Mash-Up:
-KBS
-BJ

--this will be full tabata (ie: 20s work 10s rest x 8 rounds), so pick weight and box height that will allow for quick reps

Double Suck -- Redo of Friday

We're hitting Friday's workout because everyone was on ex!!

1. EMOTM 12 mins: do one DL (e2/4)
--use heaviest successful load from exposure 1
--poor form is considered to be a missed rep

2. Partner Angie:
-100 pullups
-100 pushups
-100 situps
-100 squats

--partners partition work as desired
--cannot move to next exercise until all reps are completed

Wednesday WOD

AMRAP 20 mins:

-3 MU
-10 DB Thrusters, left arm
-3 MU
-10 DB Thrusters, right arm

--sub for MU is to MU from floor or do 5 pullups+5 ring dips/pushups

Shredder Night (Again!)

1. OHS: 5-5-5 (e2/8)
--use 2311 tempo
--use 85-90% of heaviest weight from exposure 1

2. WOD:
-400m run
-100 DU
-400m run

BP Day

1. Buy-in today for the BP: 20 strict pushups unbroken with good form. If you cannot do that, this cycle you should work pushups instead of BP. Also, for today, choose a sub-max rep range for the pushups. The goal here is to increase your volume by the time we get to BP exposure 4.

Some further thoughts on pushups here.

2. BP: 3x5 (e1/4)
--medium increasing to heavy weight
 
3. AMRAP 7mins:
-3 Pwr Cleans (155/105)
-7 Burpees

Guest Post -- Rhabdo

A medical post from Brennan; thanks in advance for breaking the science down into understandable parts!

 

So, I am going to start putting up some athletic information combined with some medical jargon to help the group train smart.

The first thing I am going to talk about is an issue that anyone that participates in a CrossFit program should be aware of. This condition is also one of the biggest arguments against the program itself. RHABDOMYOLYSIS (rhab·do·my·ol·y·sis). There are multiple causes of this syndrome but we are going to focus muscle exertion being the culprit. So what is this, beside a very large, hard to pronounce word? Rhabdomyolysis (Rhabdo for short) is “a syndrome caused by damage to skeletal muscle which results in free myoglobin which is than filtered by the glomerulus which appears in the urine which can lead to renal failure.”
 

Okay so by now some of you are wondering what I’m talking about. Skeletal muscles are the group of muscles we use to move ourselves and objects around us. Our body notices the stress (running, lifts, etc) and starts to increase blood flow and the production of various coenzymes such as ATP (used for cell energy) to allow us to sustain the work load.

Myoglobin is a protein in heart and skeletal muscles. When you exercise, your muscles use up any available oxygen. Myoglobin has oxygen attached to it, which provides extra oxygen for the muscles to keep at a high level of activity for a longer period of time. When muscle is damaged, myoglobin is released into the bloodstream. The kidneys help remove myoglobin from the body into the urine. In large amounts, myoglobin can damage the kidneys.

So what will you see if someone may have Rhabdo? The individual may have obvious muscle injury (excess swelling, tenderness, limited range of motion). They may also experience symptoms of severe dehydration (hot to touch with no sweat, extremely thirsty and infrequent tea-colored urine) and in later stages they may have severe flank/side pain.

If you start to believe someone may be going down this path what can you do to help them? Give them water. Give them water. Give them water. Notice anything? Also do not give them any electrolyte supplements and limit food which contains potassium. Get them to medical care ASAP.

Alas those most likely to experience this are those who have not progressively trained to high levels of activity….sorry newbies. The best way to avoid being one of those unlucky few is to know your limits. If your body is conditioned to handle heavy weight and endurance activity, it will be able to compensate. If you are new to the scene, do not try to push your body beyond its limits. Everyone has to start small and work smart. Slowly increase weight and intensity and allow your body to recover. Drink plenty of water and listen to your body. Remember sore muscles are good; sharp pain in joints or muscles is bad. If you don’t know if you are prepared for something ask Caroline or Justyn or some designated minions.

Reference: 2005 Griffiths 5-minute clinical consult

OHS Night (aka: Shredder's Favorite Thing)

1. OHS: 5-5-5 (e1/8)
--find a heavy 5RM

2. EMOTM 10 mins:
-1 BS (85% 1RM)
-20 DU

New Cycle!

1. DL: 3-3-3 (e1/4)
--breakdown of form will be considered a missed lift

2. 3 Rds of:
-7 pullups
-14 BJ
-21 situps

Thruster AMRAP

1. AMRAP 7 mins:
7 Thrusters (135/95)
7 K-E

2. 20 mins handstand practice -- Justyn will work on freestanding handstands/HSPU

Lifting Competition

17 Wing has a powerlifting club, one any of us could join for a small fee. Powerlifting consists of trying your max weight on back squat, bench press, and deadlift. There is an upcoming competition; does anyone want to field trip?? I would imagine that there would be considerable weight being moved and would be pretty cool to watch....Let me know if you're interested in spectating (and they could use volunteers as well!).

Nutrients and a Blurb on Recovery

From the mouth of Justyn. It's some good advice, take it if you will:

So I’ve been asked about what type of supplements I take. First you have to understand that the body is always using protein or whatever nutrients it gets to build or recover the body. Therefore with that in mind, at night while you sleep (when you are not eating / replenishing nutrients), you are still using whatever you have in your body, or your reserve stock. Therefore when you wake up you are basically running on fumes, at this point you need gas ASAP. This is where you need to know the type of protein to use, because there are some that breakdown more slowly and some that are fast-acting.

Whey isolate protein, is what I use in the morning when I wake up, on top of my breakfast. Specifically, I use Optimum Platinum Hydrowhey. From my understanding this is a hydrolysed from of whey isolate with a lower amounts of fat and stuff you don't need. This is a very popular brand, tons of people use this because it is high quality. I’ve taken other stuff and this is my favorite. 

I also take 1 adult male Centrium multi-vitamin and 1 fish oil tablet. The vitamin because I get sick all the time and the fish oil for blood circulation that promotes muscle recovery.

I mix my own trail mix, consisting of peanuts, almonds, walnuts, m&ms, and black raisins. This trail mix is my snack throughout the day, so throughout the day I am eating tons of nuts for more fuel.

I'm currently trying a new post workout complex of protein, its called Optimum Hydrobuilder. It has a mix of whey isolate (so fast-acting, which is needed right after a workout) on top of soy protein, beef protein, and stuff like that. These other types of protein breakdown more slowly. So the idea is there is some protein for quick access and some slower for consistent supply. Since this is my first time taking it I don't have too much to review about it. Some people take casein protein right before bed, so again this protein breakdowns slowly for consistent protein supply. I don't take this because I haven't felt the need for it... yet.

I started to change up my recovery nutrients because I noticed that I wasn't recovering as fast as I needed to to consistently do 2 workouts a day. At first when I was doing 1 workout a day, I would be sore but increasing the amount of stretching and massaging will help decrease that soreness, IN ADDITION to active recovery. But when moving to 2 a days it was too much for my body, therefore I had to look for another source of recovery.
 

Surprise!

Justyn's fun-time tonight!! He'll be running the show, enjoy!!



Camille loves Justyn's surprises....

End of the Cycle!!

So this is it, last BS night....

1. BS 1-1-1-1-1 (e8/8) --> find a new 1RM!!

2. SP 4x6 @65%

This is a low bar BS.

Front Squat Night

In celebration of giving children cheap chocolate, we'll be moving this to Thursday night and cancelling Friday!!

1. FS: 1-1-1
--treat these as a warm-up

2. Chipper
10 FS (155/105)
20 DU
8 FS
30 DU
6 FS
40 DU
4 FS
50 DU
2 FS
60 DU

Complex!

Perform the following three times (this is one attempt) without putting the bar down:
6 DL
3 Mid Hang Pwr Clean
1 Push Jerk

--You have 5 attempts to find your best weight.
--Bar may be dropped after the jerk, but must be taken up again right after it settles.

Deload BS

1. BS 3x3 @75% of the heavy single you did on 15 Sep

2. 3 Rds for max reps:
--1 min WB
--1 min BJ
--1 min pushups
--1 min rest

**We will stagger the start times so that we all hit the movements in the right order.

Last Power Clean Exposure

1. Pwr Clean 1-1-1-1-1 (e4/4) --> find a new 1RM

2. Take 12mins to find a new DU PR. If you don't have DUs, work on technique and also find a singles PR.

Double AMRAP Night

1. AMRAP 10mins:

--10 ring dips
--20 KBS

2. Rest 5 mins

3. AMRAP 10mins:
--10 pullups
--10 burpees

Last Big Lift Night!!

Next week we will deload on the BS, and the following week try for a new 1RM!

1. BS 1x20 (e6/8) --> add 2.5-5 lbs from last exposure

2. AMRAP for 10mins:
--35 DU
--12 Thrusters (95/65)

Chipper Friday

Are you ready??

-200m run
-9 MU
-9 Push Jerks (135/95)
-400m run
-6 MU
-6 Push Jerks
-600m run
-3 MU
-3 Push Jerks

**Sub 2x ring dips for MU

Exposure the Fifth

1. BS 1.20 (e5/8) --> add 2.5-5 lbs from last exposure

2. Couplet -- 10 Rds of:
--5 hang pwr snatch (95/65)
--5 bj

Thanksgiving Couplet

A quick couplet to work off the Thanksgiving food. This is the third of four pwr clean exposures. Follow up with skill work if you want more work.

Do:
15-10-5 Pwr Clean (135/95)
5-10-15 HSPU

Make-Up for Monday

We're doing Monday's lifts on Friday night so we don't miss an exposure!!

1. BS 1x20 (e4/8) --> add 2.5-5 lbs from last exposure

2. EMOTM for 12mins: perform 1, 2, or 3 MU or false-grip pullups with ring dips

Jackie

We're hitting Jackie!!

-800m run
-50 thrusters (45/35)
-30 pullups


We'll follow this up with 10mins of handstand work...

Exposure 4

1. BS 1x20 (e4/8) --> add 2.5-5 lbs from last exposure

2. EMOTM for 12mins: perform 1, 2, or 3 MU or false-grip pullups with ring dips

Filthy Fifty

Look at your former times here.

We are again subbing supermans for the back extensions.

50 BJ
50 Jumping pull-ups
50 KBS
50 Walking lunge steps
50 Knees to elbows
50 PP (45/35)
50 Supermans
50 Wall ball
50 Burpees
50 Double unders

Clean Night

1. EMOTM for 15mins: 1 power clean (e 2/4)
--change weight at reps 6 & 11
--reps 6-10 should be the same weight as the heavy single on 10 Sep
--reps 11-15 should be lighter and faster
--example: reps 1-5 @165, reps 6-10 @175, reps 11-15 @135

2. 1/2 Tabata of:
--10m sprint
--burpees
--10m sprint

Exposure #3

After your proper warm-up:

1. BS 1x20 (e 3/8) --> add 2.5-2 lbs from last exposure

2. Triplet -- 10-9-8-7-6-5-4-3-2-1 reps of:
--KBS
--Lateral jumps over a barrier
--Situps

Friday Lifts

1. 4 Rds for max reps & time:
--max reps shoulder to overhead (135/95)
--250m run
--max reps pushups
**rest about 3 mins between rds.

2. 3x10 strict pullups -or- 5x3 false-grip pullups

Triplet Night

9-6-3 reps of:
-MU
-DL (275/185)
-100m sprint

**if you don't have MU, sub 2x ring dips

Lifting Bro

A note about warming up for our big sets: we don't do enough warm-up sets. An example warm-up for a working weight of 200lbs should be: 45x5, 95x5, 135x5, 165x3, 190x2, and 200x20.

1. BS 1x20 (e 2/8) --> add 2.5-5 lbs from the previous exposure

2. Couplet -- 5 Rds of:
--25 DU
--10 KE

Girl WOD!

We're hitting Helen. Compare to your times on 12 Dec 13.

Helen -- 3 Rds:
--400m run
--21 KBS
--12 pullups

Muscle Fuzz

This is directed in particular at Shredder, but we could all do with some more stretching.

Clean Night

1. 3-position cleans as pre-work/warm-up

2. pwr clean 1-1-1-1-1 (e 1/4) --> aim to find a heavy single

3. 21-15-9 reps of:
-burpees
-BJ

Very good vid demo-ing 3-position cleans:

The Cycle Begins

As mentioned last week, we are starting a new strength cycle. We are going to have eight exposures to back squat, most of which will be a single set of 20 reps. For more info behind the reasoning, see this post courtesy of CrossFit South Brooklyn (scroll to under the pic).

1. Take 15mins for find a heavy BS single. This is important b/c this will be your starting point, so put some thoughtful effort in here.

2. BS 1x20 @70% of the above heavy single. (This is Exposure 1/8.)

3. AMRAP 8 mins of:
--250m run
--7 DB pwr clean (40% BW)
--7 push up

Quick and Heavy

EMOTM for 10mins:

-3 DL (375/275)
-5 BJ

After: work on handstands...

Sprint Couplets

A revisit from 22 Oct 13. (And if you posted your score, you'd be able to compare your scores....)

1. 3 Rds:
-21 pwr cleans (155/105)
-400m run

2. 5 min rest

3. 5 Rds:
-150m run
-15 pushups

New Strength Cycle

Starting next week, for the next two months, we are going to do a strength cycle that I've borrowed from CrossFit South Brooklyn. I feel that they have a very high standard of programming, and they present a good balance between strength, gymnastic, and monostructural domains. They also write the coach's blog, Inside the Affiliate, which I recommend you to peruse.

In any case, the focus will be on back squat, and building up massive gains. We will be doing very high repetition sets starting next week. More info about them will be posted next Sunday. We will also be hitting power cleans.

What this also means is that this is the last week of our current routine of weights/sprints/chipper on M/W/F (for now, anyway). As always, I'm open to comments and suggestions, and would really like you're feedback, especially as the cycle progresses.

Tonight's workout:

-BS 5x4 @65%, focus on technique in preparation for next week
-SP 4x4 @70%
-Couplet -- 21-15-9 reps of:
--BJ
--TB

Camille likes the plan....

Running Chipper

3 Rds:
--5 HSPU
--10 OHS (115/85)
--20 KE
--400m run

Running Couplet

After our running warm-up:

--10-9-8-7-6-5-4-3-2-1 reps situp
--100m sprint

Then some ringwork!!