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

Thursday, May 24, 2012

Wk 3: Sn Skill, C&J @ 90%, Back Squat 5x3, Wtd Pull-ups + Wtd Dips

Thursday 5-24

Snatch Skill
PS+HSn+SB+1 1/14 OHS
95-115-125-135-135-145-145
Clean & Jerk - 90% x 1 x 3
235 x 1 x 3
Back Squat 5 x 3
225-295-335-360-365-370-375-380
Wtd Pull-ups 5-7 reps
70# 7-7-7
Wtd Dips @ 51X1
95# 5-5-5

Tuesday, May 22, 2012

Wk 3: Press & Deadlift 5/3/1+ Assistance

Tuesday 5-22

Wendler Week 3
5/3/1+ @ 75, 85, 95%

Press - 175-195-220x3
Deadlift - 365-415-460x5
+
3 Sets:
Rack Pulls x5: 495-495-495
Goodmornings x7: 195-195-195
Rev Hyper x20

Monday, May 21, 2012

Wk 3: Sn @ 90%, C&J Skill, Back Squat 4x5, Bench 5/3/1+ Chins

Monday 5-21

Snatch - 90% x 1 x 3
175 x 1 x 3
C&J Skill - PC+HCl+PP+Jerk
175-175-180
Back Squat - 4x5
325-330-335-340
Bench 5/3/1+ AMRAP -1 Chins
270-305-345x5 / 18-17-15

Friday, May 18, 2012

Wk 2: Sn Skill, C&J @ 85%, Front Squat x 3, Wtd Chins & Wtd Dips

5-18

Snatch Skill
HPS+Sn+SB+1 1/4 OHS
95-115-125-130-135-135
Clean & Jerk - 85% x 1 x 4
165-185-205-220 x 1 x 4
Front Squat - 75% x3
225 x 3 x 3/275 x 3 x 3
Wtd Chin-ups 5-7,
70# - 7-7-6
Wtd Dips @ 51X1, 5 reps
90# - 5-5-5

Wednesday, May 16, 2012

Wk 2: Press & Deadlift 3/3/3+ Assistane & Core

Wednesday 5-16

Wendler 3/3/3+ @ 70-80-90%

Press: 165-185-210x5
Deadlift: 340-390-440x6
+
3 Sets
Platform DL x 5 - 245-255-255
Stiff DL x 5, - 295-295-295
EXT x 15
+
OH Walking Lunges, 95# x 14 steps
HSPU x5
KBS, 1.5pd x 10
GHD x 20
Russian step-up x 10
1/2 moon x 20
(15 min)
2 sets
GHD x 20
HSPU x 5
1/2 moon x 20
Plate push (down & back)
Russian step-up x 10

Tuesday, May 15, 2012

Wk 2: Sn @ 85%, C&J Skill, Back Squat 5x5, Bench 3/3/3+ SG Pull-ups

Tuesday 5- 15

A. Snatch - 85% x 1 x 4
165 x 1 x 4
B. Clean & Jerk Skill
HPC+HCl+PP+Jerk
175-180-185
C. Back Squat 5x5
315-315-320-325-335
D1. Bench @ 70-80-90% 3/3/3+
255-290-325x7
D2. Snatch Grip Pull-ups ARAP -1
11-10-10

FLR, 45 sec x 3

Friday, May 11, 2012

Wk 1 Sn Skill, C&J @ 80%, Back Squat 5x3, Wtd Pull-ups + Wtd Dips

Friday 5-11

Friday

Snatch Skill Work:
Hang Sn + Sn + Sn Bal + 1 1/4 OHS
115-115-115-125-125
Clean & Jerk – 80% x 1 x 5
205-205-210-210-210
Back Squat – 75% x 3 x 5
350-350-350-355-360
Wtd. Pull-ups+Cadence Dips
65# 7-6-5 / 85# @ 15X1 5-5-5
+
2 sets:
15 GHD
15 EXT

Wednesday, May 9, 2012

Wk 1: Press & Deadlift 5/5/5+

Wednesday 5-9

5/5/5+ @ 65-75-85%
Press 160-185-200x8
Deadlift 320-370-420x8
+
Rack Pulls x 3, 475-495-495
Goodmornings x 5, 185-195-195
Rev Hyper 15-15-15

Monday, May 7, 2012

Wk 1: Sn @ 80%, C&J Skill, Back Squat 5x5, Bench 5/5/5+ Chin-ups

Monday 5-7

A. Snatch – 80% x 1 x 5
155 x 1 x 5
B. C&J Skill Work - 65-75%
Hang Power Clean + Hang Clean + Push Press + Jerk
170 x 3 sets
C. Back Squat – 5 x 5
305-305-305-310-315
D1. Bench @ 65-75-85% x 5 + AMRAP -1 Chin-ups
240-280-315x8/15-12-13

Friday, May 4, 2012

Oly Deload/Skill & Back Squats

Friday 5-4

High Hang Snatch + Snatch - 65% (1+1) x 5
125 x 5 sets
High Hang Clean + Clean and Jerk - 65% (1+1) x 5
170 x 5 sets
Back Squat - 65% x 5 x 3, 75% x 3 x 3
295 x 5 x 3 - 340 x 3 x 3

Thursday, May 3, 2012

Wendler Wk 1 Strength Work

Thursday 5-3

5/5/5+ @ 65-75-85%
Press 155-175-195x8
Deadlift 315-360-410x8
Bench 235-265-305x8

3 sets
Wtd Chin ups, 65#, 5 reps + SG Pull-ups 4 reps
Wtd Dips, 51X1, 85#, 5 reps

AMPAP Chin-ups - 15
AMRAP Dips - 20

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.