ABUNDANT LIFE @ AC

WORKOUTS

Challenge WOD: Run
Run 5K, 10K or 15K

Let’s take advantage of this phenomenal weather! If you don’t have one, you can create a course for yourself at runningmap.com.

The routes that have been prescribed in the past are also downloadable (as a PDF) by clicking on either of the maps below.

5K Off-campus Route Rx.pdf (476.26 kb)

5K On-campus Route Rx.pdf (462.92 kb)

WOD 2: Bear Complex
Without letting go of the bar or resting it on the ground, complete 7 sets of the sequence for 1 round. Do 5 rounds, increasing the load per round:
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

No time constraint on this one. Rest as needed between rounds.
Post load for each of 5 rounds. Video demo

WOD 3: Tabata Press-Jump (mainsite 110831)
8 rounds for max reps of:
  Push press, 75 lb (women 55 lb), 20 seconds
  Rest 10 seconds
  Jumping alternating lunge, 20 seconds
  Rest 10 seconds
Post total reps for each exercise to comments.

Timing your Tabata intervals can be a pain. To make it far easier, you can find MP3s online that give you music with cues when to start and stop–super helpful. Here is a website with helpful aural and visual cues, if you just set up your laptop by your workstation; make sure you set it for 16 rounds before you start.

SKILL CHALLENGE: Max reps push-ups
White: 10; green: 30; blue: 40 on rings; black: 60 on rings

STRENGTH

SWOD 1: 5 – 5 – 5+ Deadlift
65, 75, and 85% of 90% of your 1RM—10 lbs heavier than last month

SWOD 2: 5 – 5 – 5+ Backsquat
65, 75, and 85% of 90% of your 1RM—10 lbs heavier than last month

SWOD 3: 5 – 5 – 5+ Shoulder Press
65, 75, and 85% of 90% of your 1RM—5 lbs heavier than last month

SWOD 4: 5 – 5 – 5+ Bench Press
65, 75, and 85% of 90% of your 1RM—5 lbs heavier than last month

Last week we deloaded on the Wendler Cycle.  This week we are back to week one.  After spending some time catching up on the comments it seems like a better explanation of what we are doing and why is in order/needed.  I (RK) added a separate page here so it can be referenced easier.  If you care about strength, please read it.

GYMNASTICS

GWOD 1: 100 Hollow rocks
Break it up as needed

GWOD 2: Rolls
10 minute practice of any roll movement from GWOD library:

forward roll (progression) • handstand forward roll (progression) • forward roll tuck up to handstand • forward roll pike up to handstand  • forward roll straddle up to handstand • backward roll • backward roll into handstand or push-up position

GWOD 3: Double-unders
10 minute double-under practice

MOBILITY

MWOD 1: Olympic lifting mobility

MWOD 2: Free your scapula

MWOD 3: 10-minute squat test

WORKOUTS

Challenge WOD: Filthy Fifty
For time:
  50 Box jumps, 24” box
  50 Jumping pull-ups
  50 Kettlebell swings, 1 pood
  50 steps Walking Lunge
  50 Knees to elbows
  50 Push press, 45 lb (women 35 lb)
  50 Back extensions
  50 Wall ball shots, 20 lb ball (women 14 lb)
  50 Burpees
  50 Double unders

Beyond the Whiteboard mean time: 30:18

WOD 2: Row-Press
3 RFT of:
  500m row
  20 push press (75% 1RM of shoulder press)

WOD 3: Cleans-Burpees (mainsite 110902)
15-12-9-6-3 reps for time of:
  Power clean, 135 lb (women 95 lb)
  Bar-facing burpee (video here)

BtW mean time: 9:58

SKILL CHALLENGE: Max reps dips
White: 3 dips; green: 20 dips; blue: 30 ring dips; black: 50 ring dips

STRENGTH

SWOD 1: 5 – 5 – 5 Deadlift

SWOD 2: 5 – 5 – 5 Backsquat

SWOD 3: 5 – 5 – 5 Shoulder Press

SWOD 4: 5 – 5 – 5 Bench Press

This is the last week in the Wendler cycle, the deloading phase.  Remember to set the weight at 90% your 1RM.  This weeks loads are 40%, 50% and 60%.  The last set is *not* a plus one (+1) effort.

MOBILITY

MWOD 1: Improving the Split Jerk
Amazingly, this will help your kip too!
 
MWOD 2: Opening the Hips
As proven in today’s MWOD, you really can mobilize on anything; including a trash can!
 
MWOD 3: Heel Cord Love
If you’ve never done this one, brace yourself. 

WORKOUTS

Challenge WOD: Bradley (hero: mainsite 110817)
10 RFT of:
  Sprint 100 meters
  10 Pull-ups
  Sprint 100 meters
  10 Burpees
  Rest 30 seconds
Beyond the Whiteboard mean time: 29:12

WOD 2: Fifteens (CFOKC 110706)
4 RFT of:
  15 Wall Balls
  15 Deadlift
  15 Toes to Bar
Post weights and total time. If needed, scale Toes to Bar to 20 Knees to Elbows or 30 sit-ups.

WOD 3: Grace
30 Clean and Jerk, 135 lb
Use 95 pounds, 65 pounds or broomstick as needed and post total time.
BtW mean time: 5:18

STRENGTH

SWOD 1: 5 – 3 – 1+ Deadlift

SWOD 2: 5 – 3 – 1+ Back Squat

SWOD 3: 5 – 3 – 1+ Shoulder Press

SWOD 4: 5 – 3 – 1+ Bench Press

The weights for this are 75%, 85%, 95%.  Follow the same explanation about setting the top number at 90% of your 1RM.

GYMNASTICS

GWOD 1: Bridge-Ups
  50 Bridge-ups
  Recover 3 minutes
  Hold bridge up for 2 minutes
If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here.
Bridge ups are a great way to open up the shoulders and improve your front rack position.

GWOD 2: Strengthening the False Grip
Perform one of the following:
  5 rounds of 12 second false grip bar hang (if needed, scale down standing on a box), or,
  5 rounds of 5 false grip bar pull-ups
  Rest between rounds as needed
Video for false grip progressions.

GWOD 3: Handstands
  5 minute Handstand Forward Roll practice
  5 minute Kick Up to Handstand practice
  Try to hold the freestanding handstand as long as possible.
Video for Kick Up to Handstand progression.

MOBILITY

MWOD 1: Set up the Knee Hinge

MWOD 2: Better Shoulder Position
Since we don’t have bands in the gym yet, hold on to one of the rings on the bar.

MWOD 3: Couch Stretch

WORKOUTS

Challenge WOD: Rankel (hero)
AMRAP in 20 minutes of:
  6 Deadlift, 225 lb (women 155 lb)
  7 Burpee pull-ups
  10 Kettlebell swings, 2 pood (women 1.5 pood)
  Run 200 meters

Beyond the Whiteboard mean: 6 rounds

WOD 2: Barbell (CFOKC 110809)
4 RFT of:
  10 Hang Power Clean
  10 Push Press
  10 Back Squat

Post weight and time

WOD 3: Row-Rest (mainsite 110808)
4 RFT of:
  Row 500 meters
  Rest 3 minutes

Post times for all four rounds

Go all out on your first 500m for a skill challenge.
See where your time puts you on the CrossFit Skill Level chart:
  Men: 1:55 = Well-rounded beginner; 1:45 = Intermediate athlete; 1:32 = Advanced athlete; 1:25 = Elite athlete.
  Women: 2:20 = Well-rounded beginner; 2:00 = Intermediate athlete; 1:50 = Advanced athlete; 1:40 = Elite athlete.

STRENGTH

SWOD 1: 3 – 3 – 3+ Deadlift

SWOD 2: 3 – 3 – 3+ Backsquat

SWOD 3: 3 – 3 – 3+ Shoulder Press

SWOD 4: 3 – 3 – 3+ Bench Press

Next part of the Wendler Cycle minus the assitance exercises. Remember, to set your top number, take 90% of your 1RM. If you have a 300lb deadlift, 90% is 270lbs.  The first set of 3 is 70% of 270lbs, or 190lbs. The second set is 80%, or 215lbs. The third set is 90%, or 245lbs.  The “+” on the third number means 3 is Rx’d but go until failure, however many that may be.

GYMNASTICS

GWOD 1: 50 Ring Straight Arm Press Outs

GWOD 2: Push-Ups, Pull-Ups
3 rounds for QUALITY:
  Max Reps Push Up 
  Max Reps Pull Up 
  Recover 3 minutes between rounds

GWOD 3: V-Outs, V-Ups
For QUALITY:
  100 V Outs
  100 V Ups

For a great little tutorial on V-outs, click here.

MOBILITY

MWOD 1: Calf and Ankle

MWOD 2: Better Compression for Faster Rowing

MWOD 3: Hip, Calf, Hamstrings

WORKOUTS

Challenge WOD: Games Chipper “The End” (mainsite 110805)
For time:
  20 calorie Row
  30 Wallball Shots, 20 pound ball (14 lb)
  20 Toes to bar
  30 Box jumps, 24″ box
  20 Sumo-deadlift high-pull, 108 pound kettlebell (70 lb)
  30 Burpees
  20 Shoulder to overhead, 135 pounds (95 lb)
  120 foot Sled pull, sled plus 165 pounds (105 lb)

RX’d is 20 lb d-ball for wallballs (women 14 lb dynamax), proscribed weight on barbell for sdlhp, tire drag with 135/90 lb of plates 60 feet back and forth on blacktop behind field house—marked between trees)

WOD 2: Run-Push-Swing (CFOKC 110811)
AMRAP in 12 minutes:
  200 meter run
  10 Ring Dips, Ring Push Ups or Push Ups
  15 KB Swings

WOD 3: Runs-Deads (mainsite 110811)
AMRAP in 12 minutes:
  400 meter run
  5 Deadlifts

Post load and time to comments.

STRENGTH

SWOD 1: 5 – 5 – 5+ Deadlift

SWOD 2: 5 – 5 – 5+ Backsquat

SWOD 3: 5 – 5 – 5+ Shoulder Press

SWOD 4: 5 – 5 – 5+ Bench Press

We are starting off with the Wendler Cycle minus the assitance exercises. If you find his interview on T-Nation, be careful, there is some harsh language. To start the cycle you have to know your 1RM. If it has been a while since you did a 1RM effort, just use the last one you have documented. To set your top number, take 90% of your 1RM. If you have a 300lb deadlift, 90% is 270lbs.  The first set of 5 is 65% of 270lbs, or 175lbs. The second set is 75%, or 203lbs. The third set is 85%, or 230lbs.  The “+” on the third number means five is Rx’d but go until failure, however many that may be.

GYMNASTICS (from Carl Paoli)

GWOD 1: Leg Swings
Tabata 4 minutes, 20 seconds on 10 seconds off:
   Front leg swing alternating right and left leg

GWOD 2: Splits
Hold middle split for 2 minutes; rest 2 minutes, repeat

If unable to perform a full middle split, use a plyobox or chair for support.

GWOD 3: Hollow Body
5 Rounds of max hollow body holds for time, resting 30 seconds between each round.

MOBILITY (from Kelly Starrett)

MWOD 1: Forearms

MWOD 2: Resetting the Shoulder

MWOD 3: Psoas and Scalenes