WODs 1.26.15 - 1.30.15

Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings “a jet stream of adaptation,” says CrossFit founder Greg Glassman.

In the pyramid Glassman created, nutrition is the foundation, with met-cons, gymnastics, weightlifting and throwing, and sport following.

Food is the key to success!

If you have not sampled the Paleo or non Paleo catered meals from Chef Brian Mooney delivered warm to the gym at 5:30 PM Monday through Thursday then I highly reccomend it. I get two of them each day. It is very cost effective, convenient and quite tasty. To see this weeks menu click here.

This weeks warm up will be the Matt Chan warm up - See Video

MONDAY

MOBILITY:

8 minutes of shoulders, hips and hamstrings

CONDITIONING:

20 Pull Ups

30 Handstand Pushups - Strict progression Video  Kipping HSPU Progression
40 Burpees
50 Over Head Squats (75/55#)
100 Double Unders

Tuesday

STRENGTH:

12 minutes to find a 3RM Front Squat

-then-

1 minute AMRAP
Front Squat @ 70% of above

-then-

5 Rounds  - 3 Minutes for each round.  The sprint will start at the 200 meter turn around point.
100 Meter Sprints
20  situps

Wednesday

WOD:

CONDITIONING:

CrossFit Open Workout 13.4:
7 minute AMRAP:
3 Power Clean and Jerks (135/95#)
3 Toes to Bar
6 Power Clean and Jerks (135/95#)
6 Toes to Bar
9…
Rest 5 minutes

STRENGTH:

3 rounds NOT for time:
5 Pendlay Rows   - Demo Video
5 Romanian Deadlifts (135/95#) - Demo Video

Thursday

WOD:

SKILL:

8 minutes instruction and practice on the Kipping and Butterfly Pullup

8 Mins to work up to a heavy Snatch

STRENGTH/SKILL:

18 minute EMOM:
1st min: 5 Chest to Bar Pullups
2nd min: 20 Double Unders
3rd min: 3 snatches @ heavy

Friday

WOD:

SKILL:

CONDITIONING:

CrossFit Open Workout 13.2
10 minute AMRAP:
5 Push Press or Jerk (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps (24/20″)

Rest 3 mins

Then - 5 Mins max effort various plank holds I.E front plank and side planks