A.
Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes

135, 155, 165, 175, 185, 195#

B.
Four sets of:
Snatch Balance x 1 rep
Rest 2 minutes
Terminology: Different coaches have different terminology, when I refer to “Snatch Balance” I expect a dip, drive and foot movement into your receiving position at the bottom of your snatch. If I want only a drive under the barbell – no dip and drive – I will refer to the movement as a “Snatch Drop.”

135, 165, 185, 205#

C.
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

325x5, 365x3, 385x1, 325x8, 325x8, 325x8
The 385 single was easy. The 3 sets of 8 were difficult although the last set was my strongest and most focused mentally and w/breathing.

D.
For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

Time: 3:22 - got mentally weak on the set of 3 & 2 MU's.

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%
*NOTE #1 – This is the exact program from last week. The reason is simple…most of you are new to track efforts and only last week might have started to establish pacing and mechanics. I am going to keep the progression simple and maybe even repetitive until it looks like folks are ready to move forward.

A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

135# -> 185#

B.
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds

BP: 185-215# sets of 6
T2B: Done & fast

C.
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top – if you don’t have a stationary dip station, do strict ring dips at tempo)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds

Dips on rings x10 reps
GHD x20's, fast

D.
Three sets for max calories of:
60 Seconds of AirDyne
Rest 60 seconds

59, 34, 30 cals 

A.
Eight sets of:
Tempo Front Squat @ 31X1 + Front Squat
Rest 2-3 minutes
Three second descent to the bottom of the front squat, then pause for one full second (“one-one thousand”) and get up to standing as quickly as possible, then reset, breath, tighten up and perform another front squat with no tempo restriction. Build to the heaviest load possible.

Worked up to 315#

B.
Three rounds for time of:
10 Power Cleans (135/95 lb)
20 Barbell Weighted Walking Lunges (135/95 lb)
30 Pull-Ups
Rest exactly 3 minutes, and then . . .

11:50 w/supinated grip

C.
Three rounds for time of:
Run 800 Meters
30 Kettlebell Swings (32/24 kg)

x45kbs @ 2pd.  Calves cramping from B.  Not sure if it was lunges, jumping off pullups, or early afternoon running session.  Calves were not happy on the jog so just decided to hit KBS and shoulder work.

OPTIONAL A.M./Additional Session:
A.
Easy 1-Mile Warm-Up Run
B.
Ten sets of:
Run 90 seconds @ 70-75%
Run 30 seconds @ 85-90%

Done 

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.