Long interval ladder

Warmup

400m row

100' grapevine  

50 sit ups

20 Back ext

10 pull ups

10 Box Jumps

10 Push ups

Mobility

Work on the shoulders. 

Strength

5/3/1 Back Squat

WOD

Off- especially if you did all the others so far this week. If not, you can do one that you missed. Any of the last 3 would work great after squatting heavy and then a short break. 

Endurance

Run 2 x (1M, 1200m, 800m) recover 1:1

Recovery depends on your current level of conditioning. If you can, run easy. If not, walk some, then run. If that doesn't work, stop. Once you catch your breath, walk, then run easy just before you go again. 

Lumberjack 20

Warmup

400m row

100' grapevine  

50 sit ups

20 Back ext

10 pull ups

10 Box Jumps

10 Push ups

Mobility

Slow roll on calves, hams, and glutes.

Use a lax ball when needed.

Strength

Off 

WOD

Lumberjack 20
For Time:
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Endurance

20 min easy or hike, ruck, bike or anything else. Get out and enjoy the day. More work tomorrow!

Prowler & Burpees

Warmup

50 Sit ups

3 sets of 

5 push ups

5 toes to bar

5 squats

5 pull ups

5 Back ext.

Strength

5/3/1 Shoulder Press

WOD

Prowler push: Load it up so it's heavy, but you can move it. Push it 200m and do 5 burpees every 25 meters. Then rest and take half of your weight off. Push it 300m and do 5 burpees every 75 meters. See how your times compare. Andrew and I did this as a team around the field hockey field in the pouring rain. It was a blast. We were actually 10 seconds faster on our second round. (6:55 for the heavy 200m and 6:45 for the "light" 300m)

Endurance

Do yesterday's workout if you didn't. If you did, run 30 min easy or bike for an hour or so. 

Nancy

2014 Champions!

Warmup

400m row

100' grapevine  

50 sit ups

20 Back ext

10 pull ups

10 Box Jumps

10 Push ups

Mobility

Quick roll on whatever needs it.

Strength

5/3/1 Week 1 (or 5 if your on the alternate schedule) 

Deadlift

WOD

"Nancy"

5 Rounds

400m Run

15 - Overhead Squats (95)

Endurance

Hill sprints, walk down.

Find a good hill between 40 and 100m Repeat for 25 minutes.

30 burpees

Trail Run 35 minutes. 

Or you could play some soccer. 

Note: If you're up for the endurance WOD, make sure it's separated from the other prats by several hours. I'm planning the Strength and metcon in the morning and then the endurance late in the afternoon or early evening. The endurance WOD is designed to drain your energy and then have you run, forcing you to dig deep and forcing your body to rely on longer term energy (fat) once the short term (glycogen) is used up. 

Rest

Camille Leblanc-Bazinet took the lead for the women.
The men's competition is very tight!

Warmup

50 sit ups

Mobility

If you feel like it.

Strength

Off

WOD

Off

Endurance

Off

Rich Froning is still in the hunt (in 5th as I write this) 

Get some rest. 

Linda

Kara Webb in the lead so far

Warmup

400m row

100' grapevine  

50 sit ups

20 Back ext

10 pull ups

10 Box Jumps

10 Push ups

Mobility

Quick roll on whatever needs it.

Strength

Off

WOD

"Linda" (aka "3 Bars of Death")

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5xBW)

Bench Press (BW)

Clean (.75 BW)

Endurance

Run 30minutes for distance. I like an out and back course for this. I'll run16 minutes out fast, then try to beat it (or get as close as I can) in 14 minutes on the way back. 

Row, Pull Up, Jerk

2014 Crossfit Games Masters Athlete

Warmup

400m run 

50 Jumping Jacks

40 Push-ups – Regular 

25 Mountain Climbers 

25 Burpees 

50 sit ups

Mobility

4 min of rolling on whatever needs it.

Strength

Week 4 Bench Press

WOD

For time:

Row 1,000 meters

then, 5 rounds of:

21 pull-ups

7 push jerks (135 / 85 lb.)

Endurance

Run for 30-45 minutes. 

Super Helen

Check it out online or on TV!

Warmup

400m run or row

50 sit ups 

1min Jump Rope

Then:

3 rounds of:
5 Toes to Bar
10 Push Ups

15 Squats

Mobility

Lax ball on the glutes & roller on the hams. 

Strength

Week 4 Back Squat

WOD

Super Helen

1200m Run

63 KB Swings @55#

36 Pull Ups

800m Run

42 KB Swings @55#

24 Pull Ups

400m Run

21 KB Swings @55#

12 Pull Ups

Endurance

Soccer or 30 min of running with some pickups. 

OH Squat

Andrea Ager

Warmup

400m run or row

50 sit ups 

1min Jump Rope

5 Toes to Bar
10 Pistols

15 Pass throughs

Mobility

Roller & lax ball on upper back and traps. 

Strength

Off

WOD

Overhead Squat

3 - 3 - 3 - 3 - 3 - 3 - 3 

If this is a weakness for you, use this time to work on technique and getting comfortable with the movement. 

Endurance

30-40 min running at a relaxed pace. 

Note: Shorter day today. Take advantage of extra time you have and put it into recovery! Tomorrow will be a full day. I have a "Super" WOD planned. 

100 L-Pull Ups

Warmup

1 min Jump Rope

50 sit ups 

1min Jump Rope

Then:

3 rounds of:
5 Toes to Bar
10 Push Ups

15 Squats

Mobility

Roller on your IT bands. 2 min per side. 

Strength

5/3/1 Week 4 Shoulder Press

WOD

For time:

100 L-Pull Ups

Endurance

2 x 12 minute intervals with 5 min rest.

Try to keep moving (easy walking or jogging) during the rest. Force your body to recover while moving. If they both go well and you're up for another, go for it.

Note: Yesterday was tough. The hang squat cleans took a long time. I went with 115  and it's good that I did or I might still be there. I used the hook grip. 

Burpees/ Wall Ball/ Clean

Kendrick Farris

Warmup

50 sit ups 

2 min Row

Then:

 3 rounds of:
5 Toes to Bar
10 Push Ups

15 Squats

Mobility

Roller on your IT bands. 2 min per side. 

Strength

5/3/1 Week 4 Deadlift*

WOD

3 Rounds

21 - Burpees

21 - Wall Balls 

21 - Hang Squat Cleans (135/95)

Endurance

Soccer

Note: Fishing was fun, but I never did the long run. It was a good full recovery day. Also, this week for strength, my 5/3/1 is a little different. If you've been doing 5/3/1 or a similar plan for more than 3 months now and are feeling great, you have an option that put off the "deload" week until week 7. Let me know if you're interested and we can see if it might work for you.

Long Run

Decision... recovery day or run. It depends on your body. Do the sit ups, and some light stretching and moving. Then decide if a full recovery day would be good. Recovery is very important. You won't get stronger, faster, or more fit if your body doesn't get a chance to recover.

Yup, again. I'll be running when I get back!

Warmup

50 sit ups
Pick 2 more movements (push ups, lunges, etc.) and do them in alternating 3 sets of 10. 
(ie. 10 push ups, 10 lunges, 10 push ups...) Keep it simple. 

Mobility

Light stretching.

Strength

Off

WOD

Off

Endurance

Off or....
Long run. Go long if your legs are feeling good.

As I write this (Sat evening), I think I'll be good for a nice easy, long run sometime later in the day. However, the Prowler pushes from today might tell me otherwise, but I'll wait and see. 

Pull Ups & Prowler

Warmup

50 sit ups 

2 min on the rower or bike

Then 3 rounds of:

Cindy

1/1 Turkish Getup 

Mobility

Work the shins and calves. Kneeling on a roller is a good way to get at the shin. Move your foot around while you're working on it. 

Strength

Max Effort: Pull Ups

Find your best strict pull up.

If you're still working on your 1st pull up, use the resistance machine. 

If you have a strict pull up, start adding weight. 

Your rep scheme should look something like this: 3-3-2-2-1-1-1

WOD

Prowler Push 

10 x 30yards (Start light and add weight. You probably won't need to add much.)

Rest as needed.

If you're not on campus, or don't have access to a Prowler, drag a tire and add some weight to it. 

Endurance

Off or take 15-25 minutes to run or bike as active recovery after the Prowler work. 

Note: This will be a catch up day for me. I spent the past couple of days in the woods, so I'll need to get my bench press day in. I'll blend that with the heavy pull ups and I'll end with the Prowler. 

I'll see if I have any pictures of the hike to put up tomorrow. Pictures of the prowler work won't be pretty.

AMRAP Thrusters & Pull Ups

Warmup

Then:

50 sit ups 

2 min on the rower or bike

Then:

10 OH Squats (PVC)

10 KB Swings (light)

10 Pull Ups (narrow grip)

10 Back Ext. 

1/1 Turkish Getup (slow with a medium weight)

Mobility

Dig the lax ball into the shoulders and pecs. 

Strength

Week 3 Bench Press

WOD

15min AMRAP

10 Thrusters (75/55)

10 Pull Ups

Endurance

Off or 20-30 minutes easy. 

Back Squat

Warmup

Then:

50 sit ups 

2 min on the rower or bike (I tried replacing the batteries, but it didn't do any good)

Then go straight to the endurance or continue if you still need to squat:

20 KB Swings (light)

20 Back Ext. 

2/2 Turkish Getup (slow with a medium weight)

Mobility

Roll the legs in general. Pick a spot or 2 for some lax ball attention. 

Strength

Wed or Thurs: Week 3 Back Squat

One day, lift. The other day is off.

WOD

Off

Endurance

10-20 min easy running and then some soccer. 

Or throw on a pack and go for a hike! 

400m repeats & Tabata

The display on the rower wasn't working yesterday, so I had to go with an estimate for the row portion of "Jackie." I'll bring some batteries today and see if that's what it is. Although, I tried that the last time and that wasn't it.... we'll see.

Warmup

Then:

50 sit ups 

2 min on the rower or bike

Then:

10 OH Squats (PVC)

10 KB Swings (light)

10 Pull Ups (narrow grip)

10 Back Ext. 

1/1 Turkish Getup (slow with a medium weight)

Mobility

Roller on your IT bands. 2 min per side. 

Strength

Wed or Thurs: Week 3 Back Squat

One day, lift. The other day is off.

WOD

"Tabata Something Else"

Pull Ups

Push Ups

Sit Ups

Squats

Endurance

400m repeats with 90 seconds of rest. 

Try 3 good ones. Then get as many as you can until your pace falls apart. 

Don't hold back on your pace. These should be fast!

Note: I'm hoping for a good effort on the 400s, but I also want a good 1+ set for the squats, so I'll try to separate those by several hours. Hopefully I'll get to the gym in the morning (after getting the dogs out for a while) and then hit Carr Field in the evening, once the temperature drops a bit. 

Jackie

Warmup

Then:

50 sit ups 

2 min on a bike

Then:

10 lunges

10 KB Swings

10 Pass throughs (stretch the corners)

5 Pull Ups

5 Dips

1/1 Turkish Getup (slow with a medium weight)

Mobility

Roller on your whole back. Use a lax ball on the traps if you think you need it. If your glutes need work after yesterday, it them with a lax ball. 

Strength

Week 3 Shoulder Press

WOD

"Jackie"

1000 meter row
50 Thrusters @ 45 lbs
30 Pull-ups 

Endurance

Tomorrow will be intervals of some kind, so use today as recovery. You may do some endurance activity if everything feels great. This is not the day to suck it up and bang out a few miles. If you feel fine, you can run 20-30 minutes, or switch to a different activity, like biking or swimming. If you need the rest, take it.   ...And don't forget to hydrate!

50s Chipper

Warmup

400m run or row (C2 is back in action)

Then 2 x through of:

1 Turkish getup each side

5 Pull Ups

10 Back Ext.

15 OH Squats (PVC)

100' 1 Arm Farmers carry R. then L.

Then:

50 sit ups 

Mobility

Roll IT bands, quads, and use a lax ball on anything that draws your attention. 

Strength

Week 3 Deadlift

WOD

If you did this yesterday, skip it today. 

For time:

50 pull-ups

50 push-ups

50 sit-ups

50 back extensions

50 wall-ball shots

50 box jumps

Endurance

If you ran yesterday, and did the TT on Saturday, just play some soccer (and pay attention to your legs if they get tight). If you had a full rest day yesterday, warmup for soccer with an easy mile, followed by 4 x 100m sprints. 

Rest?

Yesterday was a lot of fun. The day started with the Dam Triathlon. Our team, "Young Life" brought all our fans and we all had a great time. Andy swam and was a few minutes faster than his time last year. His transition seemed to go smoothly and he had a solid bike leg, catching a couple of teams along the way. I had a pretty good run leg. It went better than I expected. We finished 2nd in our division and 4th overall. 

We then headed out on the water for a day of fishing! We caught mackerel and then used them to catch stripers! We got 1 keeper and kept some good size mackerel too. We grilled some of each for dinner. It was a great day!

Today, rest. However, learn to listen to your body. Take the rest you need, but know when you're ready to be pushed and can handle some more work. If you feel rested after yesterday (the TT went fine, but you're ready for a WOD or longer work), you can add some work. Don't forget that tomorrow is the start of 5/3/1 week 3. 

OPTIONAL WORK!

Warmup

15 Back Ext.

2 Turkish getups each side

400m run or row 

50' 1 Arm Farmers carry R. then L.

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

50 sit ups 

Mobility

Stretch & Roll whatever needs some attention. Go for glutes & hams if you can't decide.

Strength

Off

WOD

For time:

50 pull-ups

50 push-ups

50 sit-ups

50 back extensions

50 wall-ball shots

50 box jumps

Endurance

Long run or recovery run. Easy pace, medium or long distance. 

Race/ TT

Warmup

15 Back Ext.

2 Turkish getups each side

400m run or row 

50' 1 Arm Farmers carry R. then L.

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

50 sit ups 

Mobility

Light roller and lax ball on as many parts as you can get to in 5-10 min. 

Strength

Off

WOD

Off

Endurance

5k Time trial

I have a 3.2 Mile Race as part of a triathlon team. 

Heavy C&J

Warmup

15 Back Ext.

2 Turkish getups each side

400m run or row 

50' 1 Arm Farmers carry R. then L.

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

50 sit ups 

Mobility

Racing tomorrow, so I'll be hitting the legs hard today. 

Strength

Week 2 Bench Press

WOD

Clean & Jerk

3-3-2-2-2-1-1

If your form is not solid, spend the day just working on form with light weight. 

If your form is OK but needs work, don't get too heavy at the end.

If your form is solid, go for it. 

Endurance

10x 100m Strides for form. 

Squat & Soccer

Warmup

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

400m run or row 

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

50 sit ups (getting easier?)

Mobility

Roller for your I-T bands. 

Strength

Wed or Thurs: Week 2 Back Squat

WOD

Off

Endurance

2 miles or some pick up soccer. 

Pull ups & Dips

Warmup

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

400m run or row (In the gym, the C2 monitor isn't working. Not sure what's wrong. I tried changing the batteries)

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

50 sit ups 

Mobility

Spend 5-10 minutes stretching. 

Strength

Wednesday or Thursday: Week 2 Back Squat

I need to do it today because I have a race on Saturday and want more time to recover. 

WOD

10 Rounds

10 - Pull Ups

10 - Dips (Use rings if you have them)

Endurance

Total of 20-40 minutes at a relaxed pace (including the 1st 10). 

Go for 10 minutes. After 10 minutes decide how long you should go based on how you're feeling. Don't have an opinion at the start. Just go for 10, then see how you feel. 

Filthy Fifty

Warmup

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

400m run or row (In the gym, the C2 monitor isn't working. Not sure what's wrong. I tried changing the batteries)

10 Back ext. 

10 Pass throughs

10 OH Squats (PVC)

50 sit ups 

Mobility

Use a pvc to work on shoulders. 

Strength

Week 2 Shoulder Press

WOD

"Filthy Fifty"

50 Box jump (24" box)

50 Jumping pull-ups

50 Kettlebell swings (35#)

50 Steps Walking Lunge

50 Knees to elbows

50 Push press (45#)

50 Back extensions

50 Wall ball shots (20#, I think 18 is the biggest we have now)

50 Burpees

50 Double unders (Tuck jumps is a good sub)

Scale as needed. Lowering reps to 30 is good if you're not quite ready for 50 (or if you're short on time!)

Endurance

1 mile repeats with 3 min rest. Shoot for 3 solid efforts with a consistent pace. The temperature might be a big factor depending on when you go. I'll probably run late in the day out on Carr Field. Hydrate!

Notes:
You'll definitely want to separate the WOD from the mile repeats. 2 longer cardio efforts like that will go much better if you have a good break and chance to rehydrate.