Certified Awesome Athletics

Goodbye

2012-10-25T21:10:00.001-04:00

Peoples,

It's been a real pleasure programming for CA these past few months. With that being said, I've got my time tied up getting ready to open the doors for my own facility, CrossFit Greenpoint. I don't like doing things half-assed, and I quite frankly, just don't have the time .

I love you all very much, and I encourage you to check out the programming at http://www.crossfitgreenpoint.com .

Best of luck

Coach Ron

Daily Dose of Awesomeness

2012-10-24T21:41:00.002-04:00

Daily WOD 102412

2012-10-24T13:15:00.002-04:00

Sorry for the late post. Real late.

A. OHS - max for day, 80% x 2
B. Snatch 70% x 2 x 5

Then, for rounds/reps

20 minutes AMRAP

6 C2B pullups
12 Wallballs
24 DU

*Rehab

A. Hang Muscle Snatch - 40% x 3 x 3
B. Bench Press 75% x 5, 85% x 3, 95% x 1+
C. Weighted Ring Pushups x 5 x max reps - 2 minutes in between sets
D. 5 x 6 BOR - 60-90s between sets
E. 3 x 10 Good mornings
F. 400m plate carry

Daily Dose of Awesomeness

2012-10-23T22:55:00.001-04:00

Daily WOD 102312

2012-10-22T23:22:00.005-04:00

A. FS 80% x 3 x 5
B. Snatch Pull 95% x 3 x 3
C. Jerk - max for day, 90% x 1 x 3

D. "Filthy Fifty" - With perfect form, seriously. This workout is not an excuse to move like an asshole.

*Rehab

A. 5-5-5 Hang Power Clean (pick it up off the blocks)
B. 50-25-10 Strict T2B
C. 50-25-10 Hollow Rocks
D. Max plank hold x 3 rounds, 1 minute rest in between sets
E. Max effort airdyne (no legs) 30s on, 1 minute off x 4-6 rounds

Daily Dose of Awesomeness

2012-10-22T21:34:00.000-04:00

Daily Dose of Awesomeness

2012-10-21T21:15:00.000-04:00

Daily WOD 10/22/12

2012-10-21T20:52:00.002-04:00

A. Muscle Snatch -40% of Snatch - 3 x 3
B. Clean and Jerk - 70% x 2 x 5

Then,

5 rounds

185# FS x 7
400m Run
70# KB swing x 20

finish with

Tabata GHD situps

*Rehab
A. Deadlift - Week 1 , Cycle 1 - Percentages off of 90% of 1RM
65% x 5, 75% x 5, 85% x 5+
B. 5 x 10 bent over row
C. Press 70% x 3, 80% x 3, 90% x 3+
D. Bamboo Press - 5 x 10 heavier than last time

Daily Dose of Awesomeness

2012-10-20T10:47:00.001-04:00

Funny because it's true.

Daily WOD 10/20/12

2012-10-19T22:23:00.001-04:00

Everyone thank the Juice for today - we call this one "Squat On My Knob"

For time:

Run 1 mile
100 Burpees
Row 2k
200 Air Squats

*Rehab

A. 1 mile ruck carry - AHAP
B. EMOTM 1 rope climb - no legs - 10 minutes
C. 100 HSPU for time
D. 100 Hollow rocks for time
E. 20-30 minutes mobility

*Partition C and D as needed

Enjoy your Saturday

Daily Dose of Awesomeness

2012-10-18T22:32:00.001-04:00

Get #silverbackjacked.

Daily WOD 101912

2012-10-18T19:24:00.003-04:00

A. BS 85% x 2 x 4
B. Snatch DL - 105% x 3 x 3
C. Push Press - 80% x 4 x 5

AMRAP 8 minutes
225# BS x 5
7 Muscle ups

Finish with 3 sets

10-15 Reverse hypers
15-20 GHD situps

*Rehab
A. Bench Press - 70% x 3, 80% x 3, 90% x 3+
B. 1 ARM DB Bench Press (1DB only) 5 x 10 (ea side) AHAP
C. 3 x 6 Stiff Legged DL
D. 5 x 6 Bent Over Row - 60-90s between sets
E. 5 rounds - Max MU 1:1 work to rest
F. 100 Situps

Daily WOD 10/17/12

2012-10-16T23:10:00.003-04:00

5 rounds

800m run
5 rope climbs
30 burpees

After completing the final set of burpees, rest EXACTLY 3 minutes

Max Calorie Row in 3 minutes (yes, more rowing)

B. Ab work of your choice

*Rehab

A. Press 5 x 65%, 5 x 75%, 5+ x 85%
B. 5 x 10 DB Press
Rest 10-15 minutes

AMRAP 8 minutes
10 HSPU
10 Weighted Situps

rest 3 minutes

EMOTM for 10 minutes, 100ft farmer walk, AHAP

DAILY WOD 10/16/12

2012-10-15T19:31:00.003-04:00

A. Snatch - Max for day
B. C/J - Max for day
C. FS - Max for day

2 minute rest between sets of Snatches and C/J.

D. Tabata Row x 16 intervals

*Rehab

A. Shoulder mobility and knee mobility - 20-25 minutes
B. 10 rounds

10 pullups
Max L-Sit hold
15 hollow rocks
1 minute plank
30s plank right/30s plank left
1 rope climb - no legs

Rest 1 minute after each round

C. 400m walk. AHAP.

Daily WOD 10/15

2012-10-14T20:02:00.000-04:00

Congrats Juice, for finishing 11th overall @ The Beast. You did damn good son, damn good.

For all questions about the *Rehab program, unless your knees are no longer working, ignore it.

A. Snatch Balance - max , 70% of that x 3 x 4
B. Power Snatch + Snatch - 75% (power snatch) x 1 + 1 x 5 sets

5 rounds

315 DL x 5
10 Ring HSPU

Rest 3 minutes

50 KB swings @ 2 pood
50 wallballs

*Rehab

We've just finished a full 5/3/1 cycle. Increase your hypothetical max by 5 pounds. All percentages will adjust accordingly.

A. Bench Press 65% x 5, 75% x 5, 85% x 5+
B. Bamboo Bench Press 5 x 10
C. Bent Over DB rows 5 x 10 (ea side) AHAP
D. Good mornings 3 x 6
E. 50 L pullups - PERFECT - for time

Daily WOD 10/13

2012-10-12T21:28:00.001-04:00

Joe came in 3rd on WOD 1 and 14th on WOD 2, putting him in 7th of about 80 people. The Juice is loose.

A. Jerk - max 85% x 2 x 2
B. Snatch Pull - 90% x 3 x 3
C. FS - 80% x 3 x 5

D. Row 5k

Rehab*

A. Row 5k
B. 21-15-9 BW bench, pullups
C. 30 MU for time
D. AMRAP 5 minutes - Supinated ring pullups
E. AMRAP 2 minutes - hollow rocks

Daily WOD 10/12

2012-10-11T20:30:00.001-04:00

Good luck Joseph and crew @ Beast of The East this weekend! Do us proud!

A. Mid-hang snatch high pull + mid hang muscle snatch @40% snatch x 2+2 x 3 sets - 1 min rest
B. C/J - 60% x 2 x 3, 65% x 2 x 2, 70% x 1 x 3, 1 min rest

C. 4 x 800m run, 3 minute rest between efforts
D. 3 rounds - 50 DU, 30 T2B

*Rehab

A. Mid-hang snatch high pull + mid hang muscle snatch @40% snatch x 2+2 x 3 sets - 1 min rest
B .5 x 2 box squats - AHAP with perfect form
C. Press - 75% x 5, 85% x 3, 95% x 1+
D. Deficit HSPU - 5 x max reps - 60s rest in between sets
E. 30 strict T2B

Daily Dose of Awesomeness

2012-10-10T19:45:00.003-04:00

Rugby = #SilverBackJacked

Daily WOD 10/10/12

2012-10-09T22:19:00.002-04:00

*For Beast competitors

A. For time:

50 DU
15 T2B
10 Stone to shoulder 145#

B. Mobility work 15-20 minutes

*Regular Programming

A. BS 85% x 3 x 5
B. Snatch DL 100% x 3 x 3
C. Push Press 75% x 5 x 5

21-15-9

95# thrusters

HSPU
50 DU in between rounds

*Rehab

A. Bench Press 75% x 5, 85% x 3, 95% x 1+
B. 5 x 10 - 1 ARM DB Bench Press
C. 21-15-9 w/ one 70# KB

KB Clean - alternating arms
Burpees

D. 3 x 5 Good mornings

Daily Dose of Awesomeness

2012-10-09T19:08:00.001-04:00

Daily WOD 10/9/12

2012-10-08T21:45:00.002-04:00

A. Snatch - heavy single
B. C/J - heavy single
C. Back Squat - heavy single

For the Snatch, you have 3 attempts in 6 minutes. Bar starts empty.

D. 3 x 10 - Reverse hyper, GH Raise

Rehab*

A. 4 x max pullups (kipping) 1:1 work to rest
B. 4 x max HSPU (kipping) 1:1 work to rest
Rest 5 minutes
C. 4 x max pullups (strict) 1:1 work to rest
D. 4 x max HSPU (strict) 1:1 work to rest
Rest 5 minutes

E. Dead bugs - 60s alternating, 60s same side, 60s top + bottom (1 set) - maintain perfect form - 3 sets
F. 5 x max effort plank with weighted vest -as heavy as possible - 1:1 work to rest

G. Tabata air squats - slow and controlled - aim for the same amount of reps per set

Daily WOD 10/8/12

2012-10-07T20:05:00.001-04:00

A. Mid hang Power Snatch 65% x 2 x 5 - 1 minute rest
B. Snatch balance - max for day, 90% x 1, 80% x 2 x 2

C.
25 thrusters @135#
5 burpees on the minute, every minute

Rest 3 minutes

25 thrusters @135#
5 burpees on the minute, every minute

D.

Row 2k

*Rehab

A. Press - 70% x 3, 80% x 3, 90% x 3+
B. Press with bands + KB - 5 x 10 or bamboo bar
C. 5 x 5 Pendlay row - heavier than last time - rest 60s
D. AMRAP L-sit rope climbs in 5 minutes -
E. DB Squats - limited ROM - 3 x 10 - rest as needed

Daily WOD 10/6/12

2012-10-05T19:32:00.001-04:00

A. FS 75% x 3 x 3 (if you're legs are hurting from yesterdays met-con, scale to 65%)
B. Snatch Pull 85% x 3 x 3
C. Jerk - Max for day, 90% x 1, 80% x 2 x 2

D.

Row 500m
10 Squat Snatches @ 135
Row 500m
10 Squat Snatches @155
Row 500m
10 Squat Snatches @185

*Rehab

A.
10 rounds of
10 pullups

1:1 work to rest

B. 3 rounds
Bent over sand bag row x 25 as heavy as possible
400m walk with as much weight as possible - think weight vest fully loaded + heavy sandbag
200ft farmer carry - 100# DB

C.
50 hollow rocks
3 max effort L-sit holds - 2 minute between each attempt

Daily Dose of Awesomeness

2012-10-04T22:56:00.000-04:00

#silverbackjacked

The movement has begun...you better get with it.

Daily WOD 10/5

2012-10-04T20:56:00.002-04:00

A. Mid hang muscle snatch 40% of snatch 3 x 3
B. Clean + jerk + power clean x 1+1+1 x 3 sets - aim for 65-75% of C/J

C.

Run 400m
10 squat clean and jerks @ 135/95
Run 400m
10 squat clean and jerks @ 185/115
Run 400m
10 squat clean and jerks @ 225/155

*Rehab

A. Bench Press 70% x 3, 80% x 3 , 90% x 3+
C. Stiff Legged DL 3 x 6 - perfect form
B. "Black Jack" with deficit pushups - for time
D. Barbell curls 5 x 10

Finish with 15 minutes mobility work opening up your shoulders/chest/erectors and thoracic area.

Recipe of the week bitches - eat it up