Here is a link to the oly strength.
https://docs.google.com/spreadsheet/ccc?key=0AnsGKSRX9JjSdFNlbVJEZ3ZEZVBqMUh0WFRCWFBaVkE#gid=0

Week 8

Most of us are doing the Oly Strength Cycle which once I get in electronic form I will post each week. For those who arent doing the Oly strength here is some programming for the week. If you are doing Oly strength try to use these metcon unless the CFCC wod looks super cool.

Thursday:

Strength: 5 sets of max effort wallball
               EMOM 3 C&J 155/105

WOD: 8 min AMRAP 250m Row/ 15 T2B
            Rest 1 minute
            8 min AMRAP 15 Wallball/ 15 KBS 55/35
            Rest 1 minute
            For time  400m Run 30 Burpees

Friday: 

Strength: Back Squat 5x3 @85%
               5x max effort hand release push ups  rest as needed
               5x Max effort L sit

WOD: On a 10 minute running clock:
             Run 800m then AMRAP 10 DB Thrusters 40/25
                                                      10 Chest to Bar
                                                      10 UNBROKEN DU

Saturday: 

Strength: EMOM for 10 min 3 muscle ups   add weight if needed
               Power Snatch 3 times through  3@65% 3@70% 3@75%

WOD: Row 1k
            Rest 1 minute
           Do 50 Burpees
            Rest 1 minute
           Do 250 DU
            Rest 1 minute
           Do 30 Hang Clean 185/135
            Rest 1 minute
           Do 100 Air Squat


Sunday: Rest
       

Week 7! Short week with lots of rest this weekend for Regionals.

Monday: Rest

Tuesday:
WU: on your own

Strength: Hang Squat Snatch: 3x3@65%, 3x3@75%
                Hand release push ups  4x max effort

WOD: 5 minutes max thrusters 95/65

Wednesday:
WU: 1k row

Strength: 5x max effort ring L sits
               5x max effort DU
               5x 25 KBS 55/35

WOD: 10 rounds for time
            10 Chest to Bar
            15 Box Jumps

Thursday:

Row:  2 rounds of

          1minute row
          1 minute rest
          1 minute row
           45 second rest
          1 minute row
          30 seconds rest
          1 minute row
          15 second rest
          1 minute row

Friday: Rest

Saturday: Regionals
Sunday: AMRAP Cheering for Carrie
       

Ok. Sorry for the delay. It was a crazy start to the week. For those following the OLY Strength Program I will get that in digital form as soon as I can. Try to fit in at least 4 metcon a week with that strength training.

Tuesday: WU as needed

Strength: 4x20 Thrusters (unbroken)
               4x 1 min AMRAP Burpees rest 2 minutes

WOD: 3 rounds: 1 minute AMRAP of: Air Dyne
                                                               Hammer Swing
                                                               Ground to OH 30/20 DB
                                                                Tire Flip
                                                                Atomic Push Ups


Wednesday: 
WU: 3x20 Bent row
        3x20 Hammer Curls

Strength: In 8 sets work up to max weighted pull up for 2 reps
                In 8 sets work to max effort weighted Dips for 2 reps
                5 sets of max effort toes to bar

WOD: 25,20,15,10,5  Ball Slams
                                    KBS
                                    Ring Rows

Get full extension on all ball slams!


Thursday: Tabata 2 miles
                  Run or Row

                  Oly Class

Friday: Rest

Saturday: 
WU: Row 1k

Strength: 5 x 20 Cleans 40/30 DB
               5 x max effort HSPU
               5 x max effort L sit

WOD: 10 rounds for time:
            10 Hand release PU
            15 Wall Ball
            30 DU

Sunday:
WU: Tabata whatever

Strength: Strict Press   4x10
               Back Squat  5x12

WOD: 7 rounds:
            14 Box Jump 30/24
             7 Power Snatch 115/85
             3 Muscle Ups
             Rest 1 minute between rounds

Week 5.

Monday:
WU: 2x20 shrugs
         2x 20 shoulder press

Strength:  5 x max effort hand release push ups
                5x max L sits from the rings

WOD: For time: 15 C+J @ 155/105
                           15 @ 135/95
                           15 @ 115/75
                           15 @ 95/65

Tuesday: Rest Day


Wednesday:
WU: Tabata warm up

WOD: Run 1 mile
            Row 2k
           Run 1 mile

Bonus work: GI Jane


Thursday: 5k time trial

                 Oly Class

Friday:
WU: 2x 20 air squat
         2x 20 bent row

Strength: Hang Snatch  5x10 as heavy as possible
               Muscle Ups  5x max

WOD: 5 rounds for time
            150ft Bear Crawl (2 gym lengths)
            15 DB thrusters 40/25
            15 PU

Bonus: 10 rounds of Cindy
             Row 1000m
            10 rounds of Cindy


Saturday: Max furniture lifting

Sunday:
WU: 3x 20 good mornings
         3x 20 push ups

Strength: 4x 25 KBS 55/35
               4x 12 Deadlift  as heavy as possible!

WOD: 10 rounds of:
            3 HSPU
            5 toes to bar
            7 Box Jumps  24/20

         

Week 4!

Monday:
WU: 2x20 bent row
         2x20 Later Raise
         row 1000m

Strength: 5 rounds of max Dead Hang Pull Ups rest 30 seconds then max HSPU
               Rest 3 minutes between sets

WOD: 12 minute AMRAP
            15 KBS 55/35
            30 DU

Bonus Work: For time do 10 rounds of 5 Burpee
                                                              7 Knees to Elbows
                                                              9 Box Jump 24/20

Tuesday: 
WU: 200 DU

Strength: 4x12 Unbroken Power Cleans  as heavy as possible, rest as needed.
                5x3 Rope Climbs

WOD: On a 9 minute running clock do Fran, with the balance of the time do burpees. You score is total burpees.

Extra Work: 5 rounds of: 7 tire flips
                                        400m run

Wednesday: Rest day


Bonus Work: Annie rest 5 minutes then do Annie again


Thursday: Row 6x 500m  rest 2 minutes between sets

Oly Class


Friday: 
WU: 2x20 regular Push Ups
        2x20 Tricep extensions
       

Strength: 5x20 Box Jump rest 2 minutes between sets  30/24
               5x 12 Ring Push Ups

WOD: 5 rounds:  15 Wallball
                             7 Power snatch 95/65
                             400m run
                             rest 2 minute between rounds

Saturday: Rest

Sunday: AMRAP in 3 minutes: OHS 95/65
                                                   Rest 3 minutes
                                                   Thruster 115/75
                                                   Rest 3 minutes
                                                   Shoulder to Overhead 135/95
                                                   Rest 3 minutes
                                                   Front Squat 155/135
                                                   Rest 3 minutes
                                                   Muscle Ups

                             
               
         

Week 3

Monday: Rest Day
               Bonus work:  On a 13 minute running clock do Helen, with the remainder of the time do as many round of Cindy as possible.

Tuesday: 
WU: Bent Row 2x20
         Hammer Curl 2x20

Strength: High Hang Snatch 5,5,4,3,3 as heavy as possible
               Burpees 5x25 as fast as possible rest no more than 2 minutes between sets

WOD: 5 rounds of max Box Jump in 2 minutes  rest 1 minute between sets
            increase height each round  20,16  22,18   24,20  26,22   28,24

Bonus work: 3 hours before or after main WOD: tabata 2 mile run


Wednesday: 
WU: 2x20 Good morning
         2x20 shrugs with barbell
Strength: Deadlift  4x20
                4x AMRAP KBS in 1 minute rest 2 minutes

WOD: 21,15,9
            Squat Cleans   155,105
            Pull Ups

Bonus work: 3 rounds for time 20 Burpees
                                                 20 Pull Ups
                                                 20 T2B

Thursday: 
Cardio: Run or row for max distance 1min rest 1min
                                                           2 min rest 2 min
                                                           3 min rest 3 min
                                                           2 min rest 2 min
                                                           1 min rest 1 min

Oly Class

Friday:  Rest if you are doing the NLI otherwise do:
WU: 2x20 Chest Fly
         2x20 Tricep kick backs

Strength: 5 sets of 25 hand release push up  rest as needed
               5x7 muscle ups  rest as needed

WOD: EMOTM 1-10   5 OHS 135/95
                           11-20  7 STOH 135/95
                           20-30 9 T2B

Saturday: Rest or NLI


Sunday:
WU: 1k run

Strength: 4 sets of max rep Wall Ball rest as needed  try to get 150 reps total
               4 sets of max rep DU rest 1 minute

WOD: Back Squat 30 reps 185/153
            Run 400m
            BS 20 reps
            Run 800m
            BS 10 reps
            Run  1200

Week 2

Week #2!.  Going to experiment with a new warm up this week. Instead of just the regular light cardio I am adding some light weight high rep isolation movements to get blood to and activate the muscle groups about to be used.

Monday: 

WU: 2 x 20 DB Hammer Curl
         2x 20 DB Stiff leg deadlift

Strength: 4x3 Cleans From the high box.
                Set height to be right above the knee at the take off position. Heavy 3's.

                5x max effort Pull Ups. Rest 2 minutes between set

WOD:  Row 250 rest 60 seconds
                      500 rest 90
                      750 rest 120
                     1000 rest 150
                      750 rest 90
                      500 rest 60
                      250


Tuesday:
WU:  2x 20 DB shoulder press
          2x 20 Triceps extensions with a red band

Strength: 6 x 8 Thrusters  Heavy as possible  rest as needed
               5 sets of Max effort ring dips  rest 1 min between sets

WOD: 21-15-9
           Deadlift 315/205    (255/185  or  205/155)
            Bar facing burpees


Wednesday: Rest

Thursday: 
 Morning if possible: Max effort 5k

Oly Class

Friday:
WU: Tabata WU

Strength: 6 sets of 3 ring hand stand PU or 5-7 HSPU  rest as needed

               4 sets of 20 T2B  1 min between sets

WOD: 10 Min AMRAP:
            7 Front squat @ 155/105
           14 KBS 55/35
           21 Hand release push ups

Saturday: 
WU: Air Squat (strict) 3x20
         1600 m Run

Strength: 4 sets of 3 rope climbs rest as needed ( not more than 2 minutes)
               5 x 20 unbroken box Jump 30/24 rest 90 seconds

WOD: 9-7-5
           Squat Snatch 135/95
           Muscle Up  (assisted band MU)
Grind through this!

Sunday:
WU: 2x20 Shrugs 2 135/95
         L sits x4x30 sec

Strength: 3,2,1 max OHS

               8 x 100 ft Prowler Push rest as needed
               Gang up on this and rotate quickly. No more than 1 minute rest

WOD:  50ft Hand Stand Walk
                      Then
            3 rounds of : 30 Wall Ball
                                 50 Double Unders
                      Then
            50ft Hand Stand Walk
             

         
               

Week 1

Hey team. This week starts a new phase of training. Its a 6 day a week program with some optional two-a-days. I will be posting all 6 days at a time so you can plan your week accordingly. We will still be training on Tuesday, Thursday, Sunday. Anyone available to train at 4:30 on other days we can set something up.

Monday: WU: Anything

Strength:  5x5 Hand release push-ups to failure then ring rows to failure. Rest 2 minutes between rounds.
Take each set as one all out effort. Once you cadence stops or you need to rest, move on.

WOD: 3 minute AMRAP Thrusters
            60% Max Split Jerk Weight
            rest 3 minutes
            50%
            rest 3 minutes
            40%

Tuesday: WU: 1600m run

Strength: Front Squat: Warm up with 4-5 sets then 3,2,1 heavy!

               5 sets of 3-5 Muscle Ups, rest 1 minute between sets.

WOD: AMRAP in 15 minutes
            200m Run
            15 Toes to Bar

Wednesday: WU: Row 1000M

Strength:
             Ring Dips:  take 8 sets to work up to max weighted Ring Dip

             5x5 Snatch Grip Deadlift  80%, 85%, 90%, 95%, 100% (max snatch)

WOD: 5 rounds for time:
           21 Box Jumps 24/20
           15 Pull Ups
             9 OHS 115/75
          rest 120 seconds between rounds

Thursday: If possible separate running from Oly lifting by at least an hour.

                 WOD: 10x200  rest 60 seconds between rounds

                 WOD: Oly Class

Friday: Rest

Saturday: WU Hand Stand Walking  20 total attempts or 150 ft

Strength: Wall Ball  5 sets of 25 unbroken  rest as little as needed

               4 sets of AMRAP 1 minute of burpees. Rest 2 min between sets

WOD: Cleans and HSPU Ladder

           1-10 Power Cleans at 185/135
          10-1 HSPU

Where rounds 1 is 1PC/10HSPU
            round 2 is 2PC/9HSPU
            ect ect
   

Sunday:  Rest day or

WU: Rubber Band Running!

Strength: 5 rounds of 30 KBS 55/35 max effort L- Sit   rest 2 minutes

Chipper WOD: 15 Rope Climb
                         25 Body weight squat (not air squats, your weight in LBS on the bar)
                         50 Ring Dips
                         75 Shoulder to Over head  35/20 Dumb bells
                         150 Double Unders
                         1000m Row          

Tuesday the 20th

Last week of the Open! Its been a long tough 5 weeks. I know everyone is tired physically and emotionally. Dont forget to bring your money for the new Oly Cycle. I was thinking about taking a break from Oly this week and starting fresh again next week. What does everyone think about that?


Today we are going to work on some stuff that we may see in 12.5

WU: 500M Run then 500M Row

Skills: Kips/ Buttery Fly and HSPU Kips

Strength: OHS  5x5 @ 70%
                Deadlifts 5x3 @ 65% for speed!

WOD: I want to make sure that we dont smoke anything that might come up tomorrow. So we are going to run!

WU: Rubber band running

Tabata Sprints: 8x 20:10 All out sprint

Tuesday the 13th

Grinding through! The Open is in full swing and no doubt everyone is feeling the effects. CFCC is currently in 34th place so keep up the great work.

WU: 1k Run (row if you are in a boot)

Skills: Pistols. Practice with band on the power racks to work on balance. Try it barefoot, with PVC, on a box to get below grade. Mix it up!

Strength: Every 30 seconds for 10 minutes do 1 C&J at 55% max. (Do a weighted pull up in you are in a boot)
                Then do 100 ring push ups.

WOD: 12 minute AMRAP

            10 Pull Ups (ring rows if you are in a boot)
            10 Burpees (push ups in you are in a boot)
            10 Thrusters 105/70 (inverted burpess if you are in a boot)

TUESDAY THE 6TH

WU: 100 GHD Ball toss, 20 over the shoulder pass in each direction

Skills: Rope Climbs

Strength: Deadlift  6x2  rest as needed between sets

WOD:

9 push jerk - 115/75, Row 250m, 21 K2E's, rest 3 min

12 push jerk - 115/75, Row 250m, 18 K2E's, rest 3 min
15 push jerk - 115/75, Row 250m, 15 K2E's, rest 3 min
18 push jerk - 115/75, Row 250m, 12 K2E's, rest 3 min
21 push jerk - 115/75, Row 250m, 9 K2E's

Tuesday the 28th

WU: 100 Hollow rocks. 100 Arch Rocks

Skills: Butterfly/ Kip

Strength: Clean Deadlifts. Use the hook grip. 3-2-1- 100%x3,  2x 110%x3

WOD: 20min AMRAP: 30DU 15KBS 10 Pistols

Sunday the 26th

There will be no formal WOD today. At 4 oclock I will be redoing the Open WOD with a few people. If you want to participate be at the gym around 3:30 to warm up. If you want to come and cheer thats cool also. Otherwise, a light jog and mobility today.

Tuesday the 21st.

Ok. You can do this workout either today or tomorrow. Which ever day you dont do the WOD try to come to the gym and do the extra strength session. If you haven't done the LLGJ WOD you can do it with that.




Todays: WU  Tabata DU


Skills: Kneeling Jump Squat  25 total reps. Try jumping on to a plate, see how high you can get.


Strength: Halting snatch grip deadlift. Pause for a second at the knees, feel the hamstring stretch stand and shrug hard (no arm pull) 90%x3 95%x3 100x3 100%+10x3x2

Good mornings 5x5 add weight if you can 

WOD: OCT WOD#4 

                                            5 Rounds

                                            5 Ring Handstand Pushups
                                            10 OH squat (105#)                                            15 Pullups

Scale HSPU as follows: RHSPU> HSPU on paralletes> HSPU > HSPU on Box > HSPU on bands

Extra Strength: To be done today or tomorrow.

                         Back squat 321heavy 

                         5x3@60% Front Squat

Monday the 20th

Ok kids. It will be a mixed up week. Today you can either do the gym WOD. (it better be unbroken and sub 9 minutes) or you can do the LLGJ birthday WOD. If you are doing the LLGJ WOD do it after the 6:30 class. No strength for it, just mobility and the WOD.  The Tuesday class will be split due to a bunch of scheduling conflicts, so you can do Tuesdays stuff Wednesday if needed. We will be back on track Thursday.


LLGJ WOD: 2 Rounds - 20 Ground to overhead 135/95
                                         32 Box Jump 30/24

Tuesday the 14th

WU: Oly Complex
  2 rounds:
3 RDL
3 Below Knee Clean Pulls
3 Front Squat
3 High Hang Clean and Push Press
3 Below Knee Clean and Jerk

* 100 hollow Rock
* 100 Arch Rock

Skills: Muscle Ups

Back to basic: Use bands and practice each segment.

Strength: 5 Rounds:
3 Power Clean at 90% with 10 seconds rest between reps
rest 20 seconds
15 Heavy KBS
Rest 3 minutes

* 3 Kneeling shoulder press on the BOSU
   5 wall walks


WOD: 15,12,9 KBS, burpee bar hops
            rest 2 minutes
            12,9,6 KBS, burpee bar hops
  (sorry James)

* 15,12,9 GHD Sit Ups, Hanging Row
   2 minutes rest
   12,9,6 GHD, Hanging Row


* denotes workouts for the handy capped.

Sunday the 12th

WU: 100 Hollow Rocks
         100 Arch Rocks

Skills: Muscle Ups

         - Break down the different segments and practice each one

Strength: 6 rounds: 30 sec AMRAP Ground to OH 155/105 Rest 90 sec.
   
               3 Rounds of Max rep ring push ups. Rest 3 minutes between rounds.


WOD: Static Hypoxia

           3 Rounds:  1 minute Max DU
                             1 minute rest while performing a wide grip dead hang from the pull up bar
                             1 minute Max Burpees
                             1 Minute Rest while holding 115/85 over head.
                             1 Minute Man Makers  40/25
                             1 Minute rest with the DB in the rack position.

The wide grip dead hang is hanging straight from the pull up bar with the hands set outside shoulder width.

Thursday the 9th

Tonight will start the Oly Class! Be there and ready to go at 6:30. Be sure to have your $60 in hand at the beginning of class as well.  For those following the blog overseas I will upload the Thursday WODs right after class.

Tuesday the 7th.

WU: Tabata warm up

Skills: Snatch Push Press to OHS 20 total reps working up to  moderate weight.
         
           * Skin the cats  15 total reps working on slow control

Strength: Snatch Grip Dead Lift 3x85% 3x95% 2x3x105% max snatch
               then Snatch Grip Push Press  3x4 HEAVY!

          * Ring Pull Ups 5,5,4,3,2  Add weight as needed.
          * 3xMax rep ring rows

WOD: OCT WOD#1

1-3-5-7-9 Muscle Ups Squat Clean to Overhead (225-205-185-155-135#) Athlete must change out their own weight between sets. We will scale weights and movements accordingly, but not easily. * 1000m Row, 30 HSPU, 30 Ring Dip, 1000m Row This Thursday night starts the first of 6:30 Olympic Lifting. Please bring cash or check made out to Crossfit Counter Culture for $60 by Thursday. You can also pay with a credit card if we can find Brian to do it. * Denotes workouts for those who have broken feet.

Thursday the 2nd

Tonight's class will be at the normal 7:30 time. NEXT week starts the Oly class at 6:30.

WU: Tabata DU

Skills: Kneeling jumps
           - 5x5
           - No adding weight
           - Go for amplitude

Strength: Speed deadlift   6x3 @ 50%

             - Tap and go
             - Strict form
             - Use the hamstrings

WOD: To be done at 70% max effort
             3 rounds

             3 minute AMRAP
              - 5 Push Ups
              - 10 KBS 55/36
              - 15 DU
              Rest 2 minutes between sets
         

Tuesday the 31st

Lets get ready to stumble!

Warm Up: 1k run

Skills: Practice the broad jump.
          - Narrowish stance
          - Big Arms
         
Watch this video for some tips. Dont mind that this guy is a douche.

Mix it up and try some of the drills in the video.

Strength: Push Press 5x3 @90% Max
   
     
WOD: The spastic 5 year old works out.

50 DU
and then
20 Air squats
and then
30 Pull Ups/ C2B
and then
50 DU
and then
100m running backwards with a sand bag
and then
100m running forwards with a bag
and then
100m running backwards with a bag
and then
30 power cleans
and then
100m running forwards with a sandbag
and then
400m really fast without a bag!

Thursday the 26th

Ok. It is set. The new schedule will start Tuesday the 6th. We will go Tuesday at 7:30, Thursday at 6:30 and Sunday at 2. Thursday will be all oly lifting with Edgar. The cost for the extra coaching will be $60 per person for the 6 week cycle.

WU: 3 Rounds not for time
         15m Hand stand walk
         30 Ring L sit

Skills: Throwing practice. With the upcoming NLI suggesting there will be a throwing event we will take some time to practice it. Jeff will go over baseballs and Greg will show us some football technique.

Strength: Zercher squats  8x3 @ 50% max front squat weight. Use bands as wanted

WOD: 3x 4 Minute AMRAP:  9Push Press @75/55
                                            9 Burpee
                                            9 KBS 55/36

           Rest 2 minutes between rounds
                                       

Tuesday the 24th

Here we go!

A new cycle and a fresh start. Lets get back to focusing on what we are doing each and every class. This game is as much mental as it is physical.

I am coaching the 6:30 Class tonight so lets all come in a little early in the chance that its a light or no show class.

WU: 3 Rounds not for time: 3 Rope Climbs
                                             12 Strict Toes to bar
                                             30 DU try for unbroken

Skills: Today we work on rebound and explosion.
       
            Death Jumps: While holding 10lbs DB in each hand or a 20 LBS Wallball Drop off a 36/30 inch box absorbing the landing with a full squat. Then without pause, jump onto a 20/16 inch box. Complete 24 total reps.

Strength: Deadlift: 5 sets: 5,4,3,2,2 reps. Each sets AS HEAVY AS POSSIBLE.

WOD: Red Rum

      3 minutes AMRAP deadlift at 225/155
      7 minutes AMRAP Thrusters 95/65

Thursday the 19th

Last day of recovery.

One more day of recovery and then we start a new strength cycle. The C.F.C.C.C.P.C. will recycle into another phase with the NLI and the Crossfit Open Sectional in out sights.

WU: 3 rounds not for time!
         - 8-12 Box Jumps
         - 4-6 per leg pistols
         - 10 T2B

Skills: Snatch Balance 5x5 @45% max OHS

Strength: Tabata Sit Ups (4mins)
               Tabata Planks (rotate from hands to elbows to left/right side plank) (4mins)

WOD: 800m Run
            2 Round of Cindy
            600m Run
            4 Rounds of Cindy
            400 M Run
            6 Rounds of Cindy
           


     

Tuesday the 17th.

Recovery Day!

WU: Light 1000m Run

Foam roll for at least 10 minutes

Strength: GHD   5x10

Strength: Knees to Elbow 5 x 10

WOD: Crossfit base line: 500m Row
                                         40 Air Squat
                                         30 Ab Mat Sit Up
                                         20 Push Ups
                                         10 Pull ups

                                         5 Minutes Rest

                                         Repeat

Thursday the 10th

WU: Tabata body weight movements

Skills: Full Snatch, Full Clean practice

Strength: Good Mornings

WOD: 800m run
            25 T2B
            80 DU
            600m Run
            20 T2B
            60DU
            400 M Run
            15 T2B
            40 DU

Thursday the 5th

WU: Tabata DU

Skills: Box Cleans from the hip
   
Strength: 5 X Max Wall Balls
               Goal is to get at least 100 reps total

WOD: 10x200m sprint with 90 seconds between runs.