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

Friday, April 27, 2012

MAX DAY

4-27

• Snatch - max single
145-160-175-185-195F-195-200Fx3
• Clean & jerk - max single
200-220-235-250Fx5 (260 on 4-19)
• Back squat - max single
350-385-415-435-455-475F

Wednesday, April 25, 2012

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

Wednesday 4-25

• Snatch - 90% x 1
180
• Clean & jerk - 90% x 1
235
• Front squat - 95% x 1 x 2
270x1x2/305x2x2

Tuesday, April 24, 2012

Gen.Cyc Wk 4: Power Sn & Cl, Snatch Balance, Jerk + Abs

Tuesday 4-24

• Power snatch - 75% x 2 x 3
150 x 2 x 3
• Power clean - 75% x 2 x 3
195 x 2 x 3
• Snatch balance - max for day
195
• Jerk - 75% x 2 x 5
195 x 2 x 5

3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side, 70#

Monday, April 23, 2012

Gen.Cyc Wk 4: Sn + C&J @ 95%, Back Squat x1x5

Monday 4-23

• Snatch - 95% x 1
95-130-145-165-175-175-190
• Clean & Jerk - 95% x 1
190-220-235-250F-250
• Back squat - 90% x 1 x 5
405-410-415-420-425

Friday, April 20, 2012

Wendler Deload + Strength & Skill

Friday 4-20

Press x5 @ 50-60-70%
115-135-155
Deadlift x 5 @ 50-60-70%
240-285-335
+
3 Sets:
Stiff Leg DL, 275x6
OH Walking Lunges, 95-105-115 x 14 steps
Muscle-up Progression x 3
+
3 Sets:
Inverted Hangs x 3
Chin-ups 9-9-9
Ring Dips x 10
DUers x 25

Thursday, April 19, 2012

Gen.Cyc Wk 3: Sn + C&J 90-100%, Pause Back Squat 2RM

Thursday 4-19

• Snatch - 90% x 1 x 3
180-180-185
• Clean & jerk - 90% x 1 x 3
240-250-260 PR
• Pause back squat - 2RM
365-385-400/225x25

Tuesday, April 17, 2012

Gen.Cyc Wk 3: Hang Work, Sn Bal, Bench, Halting DL

Tuesday 4-17

• High Hang Snatch - 65% x 2 x 3
130 x 2 x 3
• High Hang Clean - 65% x 2 x 3
170 x 2 x 3
• Snatch Balance - 80% x 2 x 4
150-160 x 2 x 3
• Bench - 50-60-70% x 5 + AMRAP -1 Pull-ups
175-210-245/11-10-9
• Halting Clean Deadlift – 80% x 4 x 3
210 x 4 x 3

Monday, April 16, 2012

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

Monday 4-16

• Snatch - 90% x 1 x 3
180 x 1 x 3
• Clean & jerk - 90% x 1 x 3
235-245-250
• Front squat - 90% x 2 x 3
260 x 2 x 3 - 325 x 2 x 2

Friday, April 13, 2012

Wendler 5/3/1 Press & Deadlift, Wtd Chins + Wtd Dips + RDL, OH Walking Lunges + GHD + EXT

Friday 4-13

Wendler 5/3/1
Press 170-190-215x4
Deadlift 355-405-455x5
+
Wtd Chin-ups x5 80-80-80x4
Wtd Dips x5 @ 50X1 85-85-85
RDL 275 x 5 x 3
+
OH Walking Lunges, 95# ?-14-14
GHD x 15 x 3
EXT x 15 x 3

today was the first time doing the OH walking lunges, first set was really awkward, the 2nd was better and by the 3rd set I felt like I could add weight or steps

Thursday, April 12, 2012

Gen.Cyc Wk 2: Sn + C&J @ 90-95%, Back Squat 3x3

Thursday 4-12

• Snatch - 90% x 1 x 3
180 x 1 x 3
• Clean & jerk - 90-95% x 1 x 3
235-240-245
• Back squat - 85% x 3 x 3
385-395-405

Tuesday, April 10, 2012

Gen.Cyc Wk 2: 3 Pos Sn, HPC+PP+Jerk, Bench+Chins, Halting DL

Tuesday 4-10

• 3-position snatch (high to low) - 65% x 5 sets
125-130-130-130-135
• HPC + Push Press + Jerk 70%-80% x 5
185-190-205-210-195
• Bench 5/3/1 + AMRAP -1 Pull-ups
265-300-335x8/9-8-8
• Halting Snatch Deadlift - 80% x 4 x 3
160 -160-160
• Sit-up - 70 total
TBA

Monday, April 9, 2012

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

Monday 4-9

• Snatch - 80-90% x 1 x 5
160-165-170-175-180
• Clean & Jerk - 80-90% x 1 x 5
210-220-255-230-235
• Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
325-365-395... more like 2 sec, maybe less on 3rd rep
• Stiff-legged deadlift - 3 x 8
TBA

3 sets; no rest:
5 box jumps - mid-thigh+
10 topside halfmoons

Wendler 3/3/3: Press & Deadlift + Assistance & Strength

Friday 4-6

Wendler 3/3/3+
Press: 160-180-205x5
Deadlift: 335-380-430x8
+
Rack Pulls x 5: 405-475-500
Goodmornings x 5: 175-185-195
+
Wtd Pull-ups x 5: 70-85-85x4
Wtd Dips 5sec neg x 5: 75-75-75
+
Body Rows: 15-20-20
Rev Hyper: 20-20-20

Thursday, April 5, 2012

Gen.Cyc Wk 1: Sn + C&J @ 80-88%, Front Squat 3x3

Thursday 4-5

• Snatch - 80-88% x 1 x 5
155-160-165-170-175
• Clean & jerk - 80-88% x 1 x 5
210-215-220-225-230
• Front squat - 85% x 3 x 3
240-245-245/305x5

Tuesday, April 3, 2012

Gen.Cyc Wk 1: 3 Pos Cl, Sn Bal, Bench + Chins, Halting DL

Tuesday 4-3

• 3-position clean (high to low) - 65% x 5 sets
170 x 5 sets
• Snatch Balance 75% x 3 x 3
150-155-160
• Bench 3/3/3 + AMRAP -1 Pull-ups
245-270-315x7/8-8-7
• Halting Clean Deadlift 75% x 5 x 3
235 x 3 x 3

Monday, April 2, 2012

Gen.Cyc Wk 1: Sn + C&J @ 80-85%, Back Squat 5x5

Monday 4-2

• Snatch - 80-85% x 1 x 5
155-160-165-165-170
• Clean & Jerk - 80-85% x 1 x 5
205-210-215-220-225
• Back Squat - 75-80% x 5 x 5
340-345-350-355-360

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.