MON WOD 1/9/2014

Warm Up
5 Mins Roll Quads & Glutes (Foam roller &
Balls )
Ankle Mobility & Calf Stretch
Rollovers
Glute Bridges 

A)
ME Squat 3,2,2,1,1,1,1

B)
Goodmorning Deadlifts 2x8-10

C)
Double Kettle Bell Lunge 2x Gym Floor 2 Rounds

D)
Weighted Planks x2

Super Couch Stretch 2 Mins Each Side
Hamstring Stretch 4 Mins

Programing 

Just in case you haven't noticed the format of how we are training has changed a little over the last week. There are two ME or Max Effort Days per week, on these days  there are two or three assistance exercises. This is all part or a 9 week strength program Conjugate CrossFit. This means that we will using 1 Max Effort Lower Body Exercise and 1 Upper Body Max Effort Exercise each week. These are by the assistance exercises. The purpose of this is to get people past sticking points in the lower body exercises and upper. The ME Lifts will be changed every 3 weeks to prevent over training  but you will still be maxing out twice each week. The will still be plenty of Olympic Lifting on the other days but no maxing out and the conditioning WODS will all be in the light to Medium to prevent burnout.

So to get the most out of your training I suggest you turn up on the ME  days and two to three Olympic Lifting/Conditioning Days. If for some reason you miss the ME days and care about how strong you are come in in the open gym time and get it done. Don't be weakling.

SUN REST DAY 31/8/2014

SAT WOD 30/8/2014

Warmup,
Mash Thoracic (Balls and Kettle Bell) Just get it done!
Partner shoulder Stretch 
Super Couch Stretch
Roll Overs

Barbell Warm Up 


A)
10 Mins to reach a Heavy 3 Position Snatch(Floor, Knee, Hip)


B)
5 Rounds For Time
21 KBS 24kg(16kg)
21 Push Ups

C)
5x5 Strict Toes To Bar


Hamstring Stretch 2 Mins Each Side, yes again we are all tight as a.....

FRI WOD 29/8/2014

Warm up, Roll out Thoracic 2 Mins. Then Kettle Bell Armpit Smash 1 Min Each Side.

Then Barbell Warmup with Coach.  


A)
Power Clean & Jerk 10 Mins To a Heavy Double 

B)
"Grace 30 Power Clean & Push Jerks 60kg(40kg)
Cap 10 Mins, Scale accordingly  

C)
3 Mins Max Hollow Rocks


Then,
# Hamstring Stretch 2 Mins Each Side.
# Box Shoulder Stretch 2 Mins

THURS WOD 28/8/2014

A)
ME Press 3,2,2,1,1,1,1

B)
Weighted Ring Dip 5,5,5

C)
Banded Tricep Push Downs 2x10

D)
Run 800Mtrs
21,15,9
Push Jerks 60kg(40kg)
Toes To Bar 
Run 800Mtrs

WED WOD 27/8/2014

A)
Weighted Pullups 5,5,5,5,5

B)
For Time
35-25-15
Wall Ball 10kg(6kg)
Burpees
Double Unders

C)
Core Work 

TUES WOD 26/8/2014

A)
High Hang Snatch, Work Up to a Heavy Triple, 10 Mins

B)
In 6 Mins Run 800Mtrs
Then Max Reps Overhead Squats 50kg(35kg)
(Score Overhead Squats)

C)
6 Min AMRAP
7 Thrusters 50kg(35kg)
12 KBS 24kg(16kg)
7 Pullups
(Score Reps and Rounds)

MON WOD 25/8/2014

A)
Max Effort Back Squats  3,2,2,1,1,1,1

B)
Stiff-Leg Deadlift 2x8-10

C)
Barbell Step-ups 2x8-10 Each Leg

D)
Weighted Planks













SUN REST DAY 24/6/2014

SAT WOD 23/8/2014

20 Min AMRAP
5 Push Press 50kg(35kg)
10 KBS 24kg(16kg)
15 Wall Ball 10kg(6kg)

FRI WOD 23/8/2014

A)
5-4-3-2-1 Power Clean 85kg(55kg)
20-18-15-12-9 Ring Dips

B)
Deadlift 3,3,3,3,3

THURS WOD 21/8/2014

A)
Split Jerk 2,2,2,2,2

B)
100 Double Unders
21,15,9
Burpee Box Jump 24"18"
Pullup
100 Double Unders

WED WOD 20/8/2014

A)
Hang Snatch 3,3,3,3,3

B)
Back Squats 3,3,3,3,3

C)
Press 3,3,3,3,3

TUES WOD 19/8/2014

"DT"
5 Rounds For Time
12 Deadlifts 70kg(50kg)
9 Hang Power Cleans 70kg(50kg)
6 Push Jerks 70kg(50kg)


If Diet is one of the biggest factors in Fitness and Heath/Wellness then whatever or however you choose to eat needs to be something you can continue to do long term. Otherwise your results will only be short term. If you are taking a supplement/ meal replacement or on a diet to get yourself to a certain point, lean out etc. My question would be this...Can I do it long term? If not your results will only be short term. Once you come off the supplement or diet whats your plan?

MON WOD 18/8/2014

"Bradley"
10 Rounds For Time
Sprint 100Mtrs
10 Pullups
Sprint 100Mtrs
10 Burpees
Rest 30 Seconds 

SUN REST DAY 18/8/2014

SAT WOD 16/8/2014

A)
Shankle Complex

1 Deadlift
3 Hang Pulls
1 Hang Clean
2 Split Jerks

5 Sets For Max Weight

B)
Back Squats 2,2,2,2,2

FRI WOD 15/8/2014

For Time
50 Deadlifts 50kg(35kg)
50 Lunges
40 Back Squats 50kg(35kg)
40 Toes To Bar
30 Power Cleans 50kg(35kg)
30 Burpee Box Jumps 24"18"
20 Thrusters 50kg(35kg)
20 Triple Unders

THURS WOD 14/8/2014

7 Rounds For Time
Run 400 Mtrs
21 KBS 24kg(16kg)
12 Pullups
Rest 1 Minute Between Each Round, Score Total Time.

WED WOD 13/8/2014

A)
Snatch 3,2,1,1,1,1

B)
Press 3,3,3 

C)
Deadlift 3,3,3

TUES WOD 12/8/2014

A)
"Elizabeth"
21,15,9
Cleans 60kg(40kg)
Ring Dips

B)
2 Rounds
15 Strict Pullups (Chest to Bar ?)
15 HSPU (Deficit Strict?)
30 Hollow Rocks 

MON WOD 11/8/2014

A)
1 Min Kettle Bell Snatch  24kg(16kg)
1 Min Double Unders
2 Mins Kettle Bell Snatch  24kg(16kg)
2 Mins Double Unders
3 Mins  Kettle Bell Snatch 24kg(16kg)
3 Mins Double Unders

Score, Kettle Bell Snatch  and Double Unders.

B)
Back Squats 5,5,5,5,5

SUN REST DAY 10/8/2014

SAT WOD 9/8/2014

For Time
70 Burpees
60 Situps
50 KBS 24kg(16kg)
40 Pullups
30 HSPU

FRI WOD 8/8/2014

A)
Clean & Jerk 3,2,2,1,1,1,1

B)
Push Press 3,3,3

C)
Deadlift 3,3,3

THURS WOD 7/8/2014

Muscle Up Biathlon

For Time,
Run 400 Mtrs
18 Muscle Ups
Run 400 Mtrs
15 Muscle Up
Run 400 Mtrs
12 Muscle Ups

Every Time you break a set of Mucsle Ups Run 200Mtrs. This was a 2014 CrossFit Games WOD. The Time Cap for this WOD was 18:00 Mins. For us mere mortals 30:00 Mins.

WED WOD 6/8/2014

A)
Back Squats 2,2,2,2,2,2,2

B)
Press 3,3,3,3,3

C)
60 Hollow Body Rocks

TUES WOD 5/8/2014

A)
10 Mins Warm, Up Power Snatch Heavy Singles

B)
21,18,15,12,9 Reps for Time
Power Snatch 50kg(35kg)
Wall Ball 10kg(6kg)
Knees To Elbow

MON WOD 4/8/2014

A)
For Time
21Thrusters 42.5kg(30kg)
Run 400Mtrs
21 Pullups
21 Overhead Squats 42.5kg(30kg)
21 Pullups
Run 400Mtrs
21 Thrusters 42.5kg(30kg)

B)
Suplimentary
5 Mins Work On
Ring L-Sit/Skin The Cat

 

SUN REST DAY 3/8/2014

SAT WOD 2/8/2014

A)
Split Jerks 3,3,3,3,3

B)
Front Squats 3,3,3,3,3

C)
3 Rounds For Time
21 KBS
21 Box Jumps 24"18"

FRI WOD 1/8/2014

For Time
20 Muscle Ups
20 Power Cleans
20 HSPU

REST  5 Mins

10 Muscle Ups
10 Power Cleans
10 HSPU