AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: March 2012

Friday, March 30, 2012

Wendler Wk 1: Press & Deadlift, Platform DL + RDL, Wtd Chins + Wtd Dips, Rev Hypers + Rows

Friday 3-30

A. Press, 5/5/5+
150-170-190x8
B. Deadlift, 5/5/5+
310-355-405x8
C1. Platform DL x 5
C2. RDL x 5
225-235-245
D1. Wtd Pull-ups, x 5, 4, 3
70-85-100
D2. Wtd Dips, 5 sec neg, 50# AMRAP -1
8-8-8
E1. Rev Hyper x 15
E2. Bent Over BB Rows, 135 x 15

Thursday, March 29, 2012

Gen.Cyc Trans.Wk: Clean Work, Front Squat, Goodmonrings

Thursday 3-29

• Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
160 x 5 sets
• Front squat - 60% x 5, 65% x 5, 70% x 3
175-190-205/255 x 3 x 2
• Good morning - 3 x 8 light
145 x 8 x 3
• Sit-up - 60 total
Hollow Rocks
+
4 sets:
15 Burpees AFAP
rest 1 min

Tuesday, March 27, 2012

Gen.Cyc Trans.Wk: Sn+OHS, HPC+PP+Jerk, Bench+Chins, Halting DL

Tuesday 3-27

• Snatch + 2 OHS - 60% (of snatch) x 5 sets
120 x 5 sets
• HPC + Push Press + Jerk 65%-75% x 5
185-200-205-210-215
• Bench 5/5/5 + AMRAP -1 Pull-ups
225-265-300x8/8-7-8
• Halting Snatch Deadlift 75% x 5 x 3
150 x 5 x 3

KBS x 15, 70#
Abs x 15

Monday, March 26, 2012

Gen.Cyc Trans Wk: Hang Power Work, Back Squat, Press

Monday 3-26

• Hang power snatch - 60% x 2 x 5
120 x 2 x 5
• Hang power clean + power jerk - 60% x 2 + 2 x 5
160 x 2 + 2 x 5
• Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
250-270-295-315
• Press - 3 x 8
175 3 x 8

Road Bike
out and back to Smith's
16.4 mph

Sunday, March 25, 2012

Gen.Cyc: MAX DAY

Saturday 3-

Snatch - Max
190-200 (10# PR), calling it 195...
turned into PS/MS+OHS, hips were tight and didn't get under the bar very fast
Clean & Jerk - Max
260 (5# PR) - 270F-265F
Back Squat - Max
450

Gen.Cyc Wk 4: Sn + C&J @ 90%, Front Squat 95%

Thursday PM

Snatch - 90% x 1
165
Clean & Jerk - 90% x 1
225
Front Squat - 95% - 1 x 2
265-265/305x2x2

6 sets, no rest:
3 KB Sn
3 KB PP
3 KB OH Lunge
50# KB

Wednesday, March 21, 2012

Gen.Cyc Wk 4: Skill/Power Day

Tuesday

Power Snatch - 75% x 2 x 3
135-145-155
Power Clean + Jerk (1+1) x 2 x 3
190-200-210
Snatch Balance - MFD
205

3 sets:
Ab Wheel x 15
Side bends x 10/side, 70#

Tuesday, March 20, 2012

Gen.Cyc Wk 4: Sn + C&J @ 95%, Back Squat @ 90%

Monday

Snatch - 95% x 1
175
Clean Jerk - 95% x 1
245
Back Squat - 90% x 1 x 5
390-395-400-405-410

3 sets:
Goodmornings 5x5, 195#
HLR x 15

Sunday, March 18, 2012

Push/Pull IWT's, Tire Flips, Chins & Dips

Saturday 3-17

Press, 3 reps
185-190-195-200
30 DUers
rest 4 min x 4

Deadlift, 3 reps
385-405-420-435
10 Box Jumps, 30"
rest 4 min x 4 5 sets:

5 sets:
tire flips length of wt. room alt partner rest

5 sets:
DHC2B Chins
Wtd Dips
95-55-75-90-100

Thursday, March 15, 2012

Gen.Cyc Wk 3: Sn + C&J 90-95%, Pause BS 2RM

Thursday 3-16

Snatch - 90-95% x 1 x 3
160-170-175-180
Clean & Jerk - 90-95% x 1 x 3
225-235-245
Pause Back Squat - 2RM
335-365-390-410

Wednesday, March 14, 2012

Gen.Cyc Wk 3: Hang Clean, Snatch Balance, Pulls

Wednesday 3-14

Mid-Hang Clean - 65% x 2 x 6
165 x 2 x 6
Snatch Balance - 80% x 2 x 2
155 x 2 x 2
Clean Pulls - 90-95% x 4 x 3
235 x 4 x 3

Monday, March 12, 2012

Gen.Cyc Wk 3: Sn + C&J @ 90+%, Front Squat + Abs

Monday 3-12

Snatch - 90% x 1 x 3
160-165-170
Clean & Jerk 90% x 1 x 3
225-230-235
Front Squat - 90% x 2 x 3
250 x 2 x 3/295-305
+
3 sets, no rest
15 Ab Wheel
15 Side Bends

Friday, March 9, 2012

Power Matrix: Press & Deadlift

Friday 3-9

8-5-3-1-1-1-5

Press
175-205-215-235-245-205
Deadlift
330-415-485-505-510-515-405

Thursday, March 8, 2012

Gen.Cyc Wk 2: Sn + C&J @ 90%, Back Squat 3x3

Thursday 3-8

Snatch - 90% x 1 x 3
165 x 1 x 3
Clean & Jerk - 90% x 1 x 3
225 x 1 x 3
Back Squat - 85% 3 x 3
365-375-385

PM

3 sets, no rest
20 KBS, 70#
10 DB Rows, 85#
+
10 sets, rest 60 sec bt
10 20" lateral jumps
20yd sprint
+
3 sets, no rest
1/2 Moon, x 20
sit-ups, x 25

Tuesday, March 6, 2012

Gen.Cyc Wk 2: Hang Snatch + Power Jerk @ 65%, Pulls... Pull-ups & Bench, Sprints

Tuesday 3-6

High-Hang Snatch - 65% x 2 x 6
120 x 2 x 6
Power Jerk - 65% x 2 x 6
200 x 2 x 6
Snatch Pull - 90% x 3 x 6
165 x 2 x 6

PM
Deadhang Pull-ups
10-10-10-10-10
Bench 5x5
275-285-295-305-315

Sprints
400, 4 min rest
300, 3 min rest
200, 2 min rest
100

Monday, March 5, 2012

Gen.Cyc Wk 2: Sn + C&J @ 80-90%, Pause Back Squat 3RM

Monday 3-5

Snatch - 80-90% x 1 x 5
150-155-160-160-165
Clean & Jerk - 80-90% x 1 x 5
205-210-215-220-225
Pause Back Squat - built to a 3RM
315-335-355-365-375

Power Matrix: Press & Deadlift

Friday 3-2

8-5-3-1-1-1-5
Press
180-210-255x2-240-240-240-205
Deadlift
320-410-480-525-535(F-F)-475x3x3-405

Thursday, March 1, 2012

Gen.Cyc Wk 1: Sn + C&J @ 80-90%, Front Squat 3x3... Sprints

Thursday 3-1

Snatch - 80-90% x 1 x 5
150-155-160-165-165

Clean & Jerk - 80-90% x 1 x 5
200-205-210-215-220

Front squat - 85% x 3 x 3
235 x 3 x 3 - 285 x 5
Sprints:
40 yds @ 90-100%
rest 1 min x 10

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.