A.
Three sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 8-10 reps

Done

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

Worked up to 135#.  Not good lowering these and not worth the injury of missing my shoulders.

C.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

Worked up to 285#.  Recieved crappy news over the phon.  Workout went to hell.  Used a crappy bar with no flex today as well.

D.
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes

Did a single round and quit.  Done!  Life's challenges are more important than Crossfit. 

A.
Six sets of:
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes

135, 145, 155, 175, 195, 195# - This drill resulted in an amazing full pull for the final snatch. 

B.
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk

225, 245, 255, 265, 275, 285# - all reps SOLID tonight up to my 95%.  Cleaned weight as well.

C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.

325, 365, 385 - The 385# single went up fast and easy.
3x10 @ 305# - I don't know that I could have done one more rep on the last set of 10.

OPTIONAL A.M./Additional Session:

A.
Easy 1-Mile Warm-Up Run

B.
Six sets of:
100 Yard Accelerations
(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)
Rest 90 seconds

C.
Run 400 Meters @ 80%
Rest 60 seconds
Run 400 Meters @ 75%
Rest 60 seconds
Run 400 Meters @ 70%

**PROGRAM NOTE**
This is day one of a new cycle. If you have friends that want to come on board, now is the time to do it. Please, please post your results. I read them every day and they truly do make a difference to me.

For those of you who have been following for more than a year, this new cycle is built around a progression we have used very successfully before. There will be some changes made to some of the conditioning sessions and general structure, but the strength progressions might look familiar. Don’t worry, your body will adapt and progress just fine whether you did it a year ago or not.

Finally, you will all have noticed one MAJOR difference to the programming…the optional A.M./Additional Session. I will state this bluntly…the running efforts for the vast majority of this group are abysmal. Since I started coaching competitive CrossFit athletes, there has been a huge shift from athletes who had great work capacity and poor strength to what we find now, where many of our most competitive athletes have adequate strength and some major deficits when it comes to monostructural/cyclical work capacity. Accordingly, on Monday, Wednesday and Saturday I will post an optional track/running session from which I believe many of you will benefit. Don’t stress yourself out if you can’t work it into your schedule, and don’t feel the need to add it in if you are confident in your running efforts. But if you know your running is poor, or that your conditioning in general could use some extra work in the off-season, this is a good option for you. Post questions to comments and I will try to devote a bit of my time on Monday to answering them (the reasonable ones at least) to the best of my ability.

A.
For max reps:
2 Minutes of Rope Climbs (15′)
Rest 60 seconds
2 Minutes of Alternating Pistols
Rest 60 seconds
2 Minutes of Double-Unders

9/50/170

B.
Five rounds for time of:
10 Thrusters (135/95 lb.)
20 Pull-Ups
Run 400 Meters

Time: 20-25 minutes ish

UB Thrusters, PU's supinated w/alternating technique.  Run's slow, very hot day, started cramping on run 3.  Only ate eggs for breakfast this morning, no carbs.  Bad fuel choices but ate well post WOD.   

*** Day 1 of 8 week shoulder reprogramming and gymnastics technique. Will be tracking shoulder progress daily.  Will also be using heat treatment daily.

A. x3 sets
S CU/PU/T2B

B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes
*Set 1 – 115-135/75-95 lbs
*Set 2 – 135-155/85-105 lbs
*Set 3 – 155-165/105-115 lbs
*Set 4 – 175-195/115-135 lbs

Done @ max weights

C.
Six rounds for time of:
6 Power Cleans (225/155 lb.)
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

Done w/Ring MU's and 6" parallettes in under 30 min.  

Spoke with Carl Paoli today and we're going to be try and reset/relearn some things over the next several months with his help.  Wonderful guy and he may just have the key to fixing my shoulder.  

 

9/20/2013 - Shoulder rehab and focus weaknesses begins now from Brent Maier on Vimeo.

A: x8 Weighted Hill Runs

Done

B: 10 min tabata pushup to elbow positions

7,5,5,5,5,5,5,5,5,5

Need rest day.  Shoulder hurting, need to back off before Mondays new 6 week cycle.  I'm going to be talking with Carl Paoli the crossfit gymnastics guru about my shoulder and training on Friday.  Also going to be giving crossover symmetry a try here in a few weeks as well.  Looking forward at trying to lick this serious issue.  It's not a good thing when you go into every workout wondering how your going to complete it because of the pain before the workout even starts.  It's mind boggling and so frustrating when you can't seem to fix a problem with yourself.  Massive amounts of time off is not an option here.  I've got to learn to work around it until it heals. 

For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:

10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:

Row 2000 Meters

Row #1: 7:16 - took it easy on this in fear of the chipper.
Metcon: 3 MU's left at 10:00
Row #2: Skipped, had to run to kids sporting event.

My arms still don't straighten from that workout we did last week with 80 C2B's. It's amazing I was able to even do this workout. Felt legs a little on the row but wasn't bad. I lost my hip drive on the last set of 10 mu's. I"m not sure if it was fatigue or if the burpees took it out of me. Dips were rough as well.

This is the end of the last cycle.  BS 405#, Snatch 250#, FS 363#, Clean 335# PR's. New cycle starts Monday.

A.
Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

195# - shoulder very sore today, stopped here.

B.
Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

315, 325, 335#

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

27 rounds + 1 clean

Stuck to clean singles majority of the time to save shoulders.