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!!