1133 N Fountain Way
Anaheim, CA 92806, USA
714-414-0594
info@rwscrossfit.com

WOD 2014-07-23

SWOD
Make-up day (7/21 or 7/22) OR:

BS 5×5, >70% 1RM (from 7/14), 30X1 tempo, every 4:00

W: follow each set with a wall climb
T: follow each set with a 20-second wall handstand
C: follow each set with a max-effort freestanding handstand

CWOD
MRI 10:

12 Atlas ground-to-shoulder 115#/70# (alt sides)
10 L-pull-ups (static L-sit)
20 OHWL steps 45#/25#

L3: 90# stone/44# KB SC; L-pull-ups w/dynamic L-sit
L2: 53#/35# KB SC; tuck-sit StrPU
L1: 35#/26# KB SC; APU
L0: <35#/26# KB SC; ring rows

Scaling – Atlas stone/KB: 60% Atlas 1RM or 33% SC&J
Scaling – L-pull-ups: 10 perfect unbroken reps

Cash-out – 2 min max-effort
NLI skill TBD

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side

Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.

SWOD
BP (21X1 tempo) & WPU (21X0 tempo), 5×5 each > 60% 1RM, alternate sets every 2:00

CWOD
Max distance in 20 min:

Rx’d: Sprint 150m, jog 430m
L2: Sprint 150m, jog 430m (walk as needed)
L1: Run 200m, walk 200m
L0: Run 100m, walk 100m

Scaling – run: based on 1600m time

SWOD 1
SC&J, 6×3-position (hi/mid/lo-hang) + 1 jerk > 65% 1RM, every 3:00

SWOD 2
FS 4×10, >50% 1RM, 20X1 tempo, every 5:00

W: follow each set with a wall climb
T: follow each set with a 20-sec handstand against wall – practice weight shifting
C: follow each set with a max-effort hand walk

CWOD
NLI skill ME for 2-4 min (TBD)

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side

Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.

Join us up the street at Primitive CrossFit between 10am and 12:30pm for…

“Hope”

3 rounds, 1 min each for max reps:

Burpees
PSN 75#/45#
BXJ 24″/20″
BBT 75#/45#
C2B pull-ups

L1: 45#/35# PSN & BBT; 20″/16″ BXJ or 24″/20″ step-ups; jumping pull-ups
L0: <45#/35# PSN & BBT; ring rows

Scaling – PSN & BBT: 50% SC&J 1RM
Scaling – C2B: 12 unbroken reps

SWOD
SC 8×1, >65% 1RM, every 2:00

CWOD
For time, 17 min cap (“Regionals 12.2”):

Row 2000m
50 pistols, alt. legs
30 hang cleans (power or squat) 225#/155#

L4: unassisted pistols; 205#/135#
L3: unassisted pistols; 155#/105#
L2: assisted pistols; 115#/75#
L1: reverse lunges; 75#/55#
L0: air squats; 45-65#/35-45#

Scaling – pistols: moderately difficult
Scaling – BB: 75% SC 1RM

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side
Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.

SWOD
Make-up day (7/14, 7/15, or 7/16), OR:

W: BP (21X1 tempo) & WPU (21X0 tempo) 4×10 each >50% 1RM – alternate sets every 2:30
T&C: PSN + hi-HSN 8×1+2, every 2:30

CWOD
5 min on/5 min off/5 min on for max reps:

20 RKBS
20 KB PC (alt. sides)
10 push-ups

Rx’d: 53#/35# KB
L2: 44#/26# KB
L1: 35#/18# KB
L0: <35#/18# KB

Scaling – KB: 25% PC (should feel moderately light for KB PC)
Scaling – push-ups: 15 reps unbroken

SWOD
Make-up day (7/14 or 7/15) OR:

FS 5×5, >50% 1RM (or >70% 1RM from Mon), 21X1 tempo, every 4:00

W: follow each set with a wall climb
T: follow each set with a 20-second wall handstand
C: follow each set with a max-effort freestanding handstand

CWOD
5 rounds, 15 min cap:

250m farmer carry 2×53#/35# KB’s
20 KPU

L2: 2×44#/26# KB’s; unassisted pull-ups, kipping allowed
L1: 2×35#/26# KB’s; APU
L0: <35#/26# KB’s; rings

Scaling – farmer carry: 15% DL 1RM per hand (this is meant to be light)
Scaling – pull-ups: 15 unbroken reps

Cash-out – 2 min max-effort
ME BB curl 45#/25# – yes I’m serious

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral, hands & knees) – 3×12 each side
L2: HKR 3×10 (1111 tempo) – hanging hollow at bottom, thighs break parallel at top
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms crossed
L5: Plank bird dogs (contralateral, hands & feet) – 3×12 each side

Find one or two progressions that are challenging but doable. Repeat each time ab work comes up.

SWOD
SP 4×10, 21X1 tempo, every 4:00

W: follow each set of SP with 10 ring rows, 21X1 tempo
T&C: follow each set of SP with 10 BB rows, 21X0 tempo, same load

CWOD
Rx’d: 6x200m sprint, every 3:00
L2: 4x400m run, every 4:00
L1: 3x400m run, every 5:00
L0: 2x400m run, every 6:00

Scaling – run: Based on 400m time

SWOD 1
W: PC + mid-HPC 8×1+1 >60% SC&J 1RM, every 1:30
T&C: PSN + mid-HPSN 8×1+1 >60% SN 1RM, every 1:30

SWOD 2
BS 1RM in 20 min, 30X1 tempo

CWOD
ME UB Bulgarian split squat (unweighted), 3010 tempo, each leg

Optional supplemental work: Abs progression
L0: Dead bug 30 sec hold – back MUST remain flat against floor
L1: Plank bird dogs (contralateral) – 3×12 each side
L2: HKR 3×10 (1211 tempo) – hanging hollow to thighs parallel to floor
L3: Hanging L-hold 3×12 sec
L4: GHD hold 3×15 sec – arms at side
L5: GHD hold 3×15 sec – arms overhead

So today marks the beginning of our new training cycle. It’s actually pretty well-balanced, but you’ll notice there’s a LOT of strength work in it.

We’re still keeping our three main groups that require successful testing-into, but each workout will be scaled separately in accordance with all of our individual strengths and weaknesses. For instance, you may find you’re level 2 on some things and level 1 in others, and that’s fine. Just make a note of what you scaled and how. The levels are just there as guidelines so that everyone gets the same training stimulus.

The three main groups dictate how often lifts are tested (newer peeps test more frequently) and which lifts are trained (WOD group doesn’t do SN, SJ, or BB row).

From a day-to-day standpoint, not all that much is going to change except for one big thing – everyone will be doing some version or other of the same workout. Coaches, newbies, and everyone in between.

Because we’ve got so much work to get done in an hour, if you have tight spots YOU MUST GET HERE EARLY.

So handle your shit. Mobilize at home, do what you gotta do.

Also: Yes, I know WOD group just tested back squat last week. This is different. Last week was “heaviest squat at whatever tempo lets you get the most weight up safely.” This week is “heaviest squat WITH A THREE SECOND NEGATIVE.” It’s going to be less weight, possibly by a significant margin, and we’re just using it as a baseline for future heavy squatting.
Going forward, our higher-load squat days – Wednesdays – will be at a slower tempo to increase time under tension and reduce wear and tear on our joints.
Our higher-volume squat days – Mondays – will be at a slightly quicker tempo (two second negative instead of three, which still feels slow under a challenging load).
This slower tempo will result in more core recruitment, more cardiovascular adaptation, more muscle gains, less injury risk…lots of good stuff. But we won’t have as much weight on the bar at least at first.

You’ll see variants of drop sets making their way into the strength programming – we’ve been testing it at the T&C level – and lots of burnout work at light weight after the main strength & conditioning pieces. Yes, we’re stealing some strategies from bodybuilding. Want to look better naked? That’s what bodybuilding specializes in. Want to look better naked without getting bodybuilder douche-chills? That’s what we’re here for. I firmly believe that as time goes by, the distinction between CrossFit, bodybuilding, weightlifting, powerlifting…it will all just be looked at as multiple sides of the same die: Training, whether it be for performance or aesthetics.

SWOD
1: DL 1RM, 20 min
2: ME UB StrPU

CWOD
Run 1 mile for time