100m Plate run 45/35 (buy in)
5 Rounds
9 Toes 2 Bar
12 KB Swings 53/35
15 Box jumps 24/20
Overhead walking lunge
200m plate run (cash out)
Block Strength
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
EMOM8
Min 1: 8 unbroken Power Cleans + 1 Jerk,
Min 2: 7 unbroken Power Cleans + 2 unbroken Jerks,
Min 3: 6 unbroken Power Cleans + 3 unbroken Jerks,
Min 4: 5 unbroken Power Cleans + 4 unbroken Jerks,
Min 5: 4 unbroken Power Cleans + 5 unbroken Jerks,
Min 6: 3 unbroken Power Cleans + 6 unbroken Jerks,
Min 7: 2 unbroken Power Clean + 7 unbroken Jerks,
Min 8: 1 Power Clean + 8 unbroken Jerks,
-Rest 2min –
5min AMRAP
3 Squat clean thruster (same weight as emom)
4 Strict pull-ups
Skill: Back squat 1/10/1/15/1/20
Block Strength
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%
Endurance: 3 sets Run 1600m rest 3min (85% of 1mile pace)
As many rounds as possible in 20 minutes of:
6 Deadlifts (225 lbs)
7 Burpee pull-ups
10 Kettlebell swings (2 pood)
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Portobello with Arugula and Tomato
Ingredients:
Directions:
Remove the stems and insides of the mushroom caps with a spoon. In a food processor, add arugula leaves and whole garlic cloves. Puree. Add the butter, lemon juice, dashes of salt and pepper and olive oil. Puree. Generously spread the arugula butter onto the inside of the mushroom cap. Add a small spoonful of marinara sauce, then a slice of tomato. Sprinkle top with parmesan. Bake at 400 degrees for 10-12 minutes.
Nutrition Facts per 1 mushroom: 115 calories, 6g fat, 10g carbohydrates, 7g protein, 3g fiber
*Recipe adapted from www.ziplist.com
10 Worm clean
100m Sled drag/Log carry
10 Worm Burpees
10 Tire flips
10 Worm Squats
100m Backwards Sled drag/Log carry
Block Strength
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 85-90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.
4 Rounds
9 Power snatch 105/75
Run 150m
11 Front squat 105/75
Run 150m
-Then-
27 Overhead squats 105/75 (cash out)
Core Skill: 25 hollow tucks/25 r-twists/25 hollow rocks/25 plank ups/1min plank hold (2 rounds)
Block Recovery
Row 3k (75%)
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
1min Clean and Jerk 135/95
90sec Sit-ups
2min Double-unders
-Rest 90sec-
1min Double-unders
90sec Clean and jerk 135/95
2min Sit-ups
-Rest 90sec-
1min Sit-ups
90sec Double-unders
2min Clean and Jerk 135/95
Skill: Snatch balance 3/3/3/3/3
Block Strength
Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%
Reset the barbell every time on the floor…do not perform these touch and go.
Endurance:
Five sets for max reps in 3 minutes of:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
23 Wall ball shots 20/14
23 KB squat thrust 53/35
23 Toes 2 bar
23 KB swings 53/35
23 Box jump overs 24/20
23 KB snatches 53/35
Run 550m w/med ball
50m walking lunge w/med ball
Block Strength
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60%
*Sets 4-6 – 60-65%
*Sets 7-8 – 65-70%
*Sets 9-10 – 70-75%
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes
Endurance: Run 400 Row 250 (3 rounds)
Fad Diets: Don’t Be A Victim
Most diets, even if followed for a short period of time, will lead to weight loss initially. However, many people re-gain the weight back some time after stopping the diet. Restrictive diets can also cause a loss of muscle mass, the opposite of what most CrossFitters are looking to accomplish.
Here are some simple strategies for spotting a fad diet:
Pros & Cons of Common Diets
(there are obviously may more than those listed, I just wanted to mention a few I encounter on a regular basis as a dietitian)
| Diet | Pros | Cons |
| Paleo |
|
|
| Gluten-Free |
|
|
| Cleanses Juicing Detoxes |
|
|
| Low Carb/Atkins |
|
|
*If you have specific questions about your diet or want help making improvements see a registered dietitian!
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
*Every 3min complete 3 deadlifts (75% of max)*
Skill: Power clean 3/3/3/3/3 (touch and go)
Block Strength
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Two sets of:
Strict Shoulder Press x Max Reps @ 75% of today’s 1-RM
Endurance: 100m sled sprint (5 rounds)
Recent Comments