Thank you

For all of you who may follow this blog after this post it will be dead.

My employment at cfsk has been ended so there is no more use for this blog as it is now but there are bigger things to come. Thank you all who have contributed to s&c I believe after the class is gone you will see the impact it has had from the way wods are written to the warm ups to the way things are taught . I walk away knowing things are better then when I got there and that's all I ever cared about. 

Time to finish what I started.

"Come at the king you best not miss"

- Omar Litte

7/1/13

Strength -1) back squat 3x5(70%), 1x2(85%)

2) 3 sets of max pull ups

Wod- 10 min amrap

5 dead lifts 225/155#

10 pull ups

15 cf sit ups

100m sprint

6/26/13

Strength -  

1)on the min for 5 min

- 5 dead lifts 315/185#

- 5 pull ups

2) bench press 3x5(70%) 1x2(85%)

Wod- 21-15-9

- thrusters 95/65#

- kb swings 52/35

6/22/13

Strength-  front squat 3 rep max

Wod-  21-15-9

Front squat 95/65#

Box jumps 30/24"

200m run 

6/20/13

Strength-  every min on the min for 8 min

- 4 power cleans 135/95

- 4 shoulder to over head 135/95

Wod-  for time:

800m row 

8 dead lifts 225/135#

8 pull ups (strict)

600m row

6 dead lifts 315/185#

6 pull ups strict

400m row

4 dead lifts 345/205#

4 pull ups strict

200m RUN

2 dead lifts 355/215

2 pull ups strict

6/19/13

Strength- overhead squat 7x3

Wod-  for time

21-15-9

Overhead squats 95/65#

Box jumps

200m run

6/17/13

Strength-  1) squat 3x5 (70%)

2) bench press 2 rep max

3) dead lift 2 rep max

Wod-  1,500m row 

6/15/13

Strength-  back squat 2rm

Wod-  21-15-9

Step ups

T2B

Dumbbell/kb snatch

Row 200

6/13/13

Strength- 1)dead lift 5rm (10min)

2) strict press 5rm ( 10min)

Wod- 4 min amrap

4 hang squat snatches 95/65#

8 wall balls

Rest 2 min then

4 min amrap

4 push presses 95/65#

8 jumping ball slams

6/12/13

Strength- back squat 3rm 

Wod- 12min amrap 

5 hand stand push ups

10 thrusters 95/65#

15 wall balls

25 du's or 100 singles 

6/10/13

Strength- 1)hang squat snatch 2rm

2) split jerk 3rm

Wod-  " grace meets Isabel "

For time: 

15 clean and jerks 135/95#

15 snatches 135/95#

* must preform 5 burpees every 2 min

6/8/13

Strength-  back squat 3x5(65%), 2x2(75%) 1x1 (105%)

Wod-  4RFT

Buy in - 50 du's ( 1 burpee per broken string)

200m

5 dead lifts 275/185 or 70%1rm

10 pull ups

20 step ups 24/20" 

6/6/13

Skill-  EMOM for 10 min

- even min :30 max T2B

- odd min  :30 max du's 

Wod-  15 min AMRAP 

3 back squat 225/135#

5 pull ups

10 walking lunges

15 kb swings 52/35#

200 m run

6/5/13

Strength - 

bench press 3x5(65%) 2x2(80%)

HSPU work- 3sets of max reps

Wod -  8 RFT

1 push press 155/105#

10 wall balls

10 step ups

6/1/13

Strength -1) dead lift 3rm

2) back squat 3rm

Wod- 8 min AMRAP 

5 pull ups (strict or rows)

10 jumping ball slams

15 wall balls

Run 100m

5/30/13

Strength- 1) hang squat snatch 7x3

2) 3sets max pull up

Wod- 5 RFT

5 dead lift 315/185#

15 step ups 24/20

5/29/13

Strength -

 adv) pause overhead squat 5-3-2-1

 L1) overhead squat 3x5 

Wod-  AMRAP in 10 min

50 kb swings 52/35#

40 box jumps

30 burpees

20 pull ups

10 kb snatches 

5/25/13

Strength -1) bench press 3x5

2) back squat 3x5

Wod-  for time

100 kb swings 52/35#

Every 3 min run 100m sprint

5/23/13

Strength- 1) push jerk 3rm

Emom for 5 min
- 5 hang cleans 95/65#
- 5 step ups

2 min rest

Emom for 5 min
- 5 t2b
- 5 push jerks 95/65#

5/22/13

Skill- hang squat snatch

Strength -hang squat snatch 2rm

Wod - 21-15-9

Wall balls
Hang squat snatches 65/45#
Double unders

5/20/13

Strength- 1) 12 min to find 3rm overhead squat

2) 3sets max pull ups.

Wod- 10 min AMRAP

3 hspu
5 back squat 225#/135#
7 t2b
100m

5/18/13

Swod- back squat 3x5 (65%)

Wod- "13.2"

10 min AMRAP

5 shoulder to overhead 115/75#
10 dead lifts 115/75#
15 step ups 24/20

5/16/13

Swod- 1) max push press

2) max hang clean

Wod- "Annie"

50-40-30-20-10

Du's
Sit ups

5/15/13

Swod- 1) 12 min to find max back squat

2) 12 min to find max power clean

Wod - "Jackie" also regional wod#1

For time:
1000m row
50 thrusters 45#
30 pull ups

5/13/13

Swod- 1) max bench press

2) power snatch work

Wod- 10 min AMRAP
"Mini 13.1"
20 bar jumping burpees
15 75/45# snatches
15 burpees
15 135/75#
10 burpees
15 165/100
5 burpees
185/110 as many reps as possible

5/11/13

Swod- squat 3x5 (60%)- 2(75%)-2(85%)

Wod- 10 min AMRAP

200m run
8 pull ups
12 walking lunges
16 double unders

5/9/13

Sword- 1) front squat 5-3-1-1

2) 12 min to find max dead lift

Daily wod-

50 cf sit ups
10 step ups
3 front squats 135/95#
10 step ups
6 front squats
10 step ups
9 front squats
50 cf sit ups

10 min cap

5/8/13

Swod- 1) 12min to find max strict press

2) 12 min of barbell walks

Daily wod-

8 min AMRAP

15 kb swings
10 wall balls
5 pull ups

5/6/13

Swod- 1) bench press 3x3

2) power clean 5-3-1-1

Daily wod

9-6-3

Stone Ground to shoulder
Box jumps 30/24
Burpees

5/4/13

Swod- 1) 10 minutes to find max back squat

Daily wod-

21-15-9

Dead lifts 225/155#
Pull ups ( strict or jumping)

5/2/13

Swod- 1) bench press 3x3

2) every :30 for 4 mins
- 2 power cleans 155/95#

Daily wod-

"Grace"

30 clean and jerks for time 135/95#

5/1/13

Swod- 1) front squat 3x3

2) 3 sets max strict pull ups

Daily wod-

21-15-9
- front squats 135/95#
- t2b

4/29/13

Swod- 1) strict press 5-3-1-1

2) dead lift 3x3

Daily wod-

800m run/row
15 push presses @ 90% of today's strict press
50 du's
15 push presses
800m run or row

4/27/13

Swod- 1) back squat 3x3

2) power clean 3x3

Daily wod-

10 min AMRAP

4 dead lifts 225/155#
12 pull ups
18 kb swings 52/35#

4/25/13

Swod- 1) strict press 3x3

2) 3 sets of max rep strict pull ups

Daily wod-

15-12-9

Thrusters 95/65#
Box jumps
Wall balls

4/24/13

Swod- 1) front squat 5-3-1-1

2) 3 sets of max hspu or holds

Daily wod-

12-9-6

Front squat @ 70% of today's max
Bar over burpees
Jumping ball slams

4/22/13

Swod- 1) bench press 3x3

2) 3 sets of max strict pull ups

3) hand stand progression work

Remaining time 1 rep max of

- clean and jerk

Daily wod- rest

4/20/13

Swod- 1) strict press 3x3

2) dead lift 3x3

Daily wod-

10 min AMRAP

1 wall walk
10 hang cleans 95/65
25 step ups 24/20

4/18/13

Swod-1) back squat 3x3 (85%)

2) 3 sets of max strict pull ups

Daily wod-

21-15-9

Wall balls
T2B
Sand bag over head squat

4/17/13

Swod- 1) bench press 3x3 (85%)

2) power clean 3x3 (80%)

Daily wod-

400m run/row
10 front squats 155/95#
50 du's
10 front squats
400m run/row

4/15/13

Swod- 1) back squat 3x3 (85%)

2) 3 sets up max strict pull ups

Daily wod-

21-15-9

KB thrusters
Box jumps

4/13/13

Swod- 1) power clean 5-3-1-1

Daily wod-

1) on the min for 8 min
- 5 push presses 95/65#
- 5 burpees over the bar

Rest 4 min

2) on the min for 6 min
- 10 box jumps

4/11/13

Swod- back squat 3x3

Daily wod- 4 min AMRAP

8 pull ups (ring rows)
8 wall balls
Rest 1 minute

4 min AMRAP

4 push presses 135/95#
4 burpees over the bar
Rest 1 minute

4 min AMRAP

8 kb swings 52/35#
8 sand bag squats

4/10/13

Swod- 1) dead lift 3x3

2) strict press 3x5

Daily wod- 8 min AMRAP

200m row
2 dead lifts 225/155#
15 step ups 24/20

4/8/13

Swod- 1)bench press 3x3

2)On the minute for 8 minutes

3 power cleans 155/95
3 jumping ball slams

Daily wod-

6 min AMRAP

15 wall balls
10 du's
5 back squat 225/135#

To all s&c blog followers

Hey just a heads up...

While I have almost all s&c wods up for march I'm giving you a heads up the may be moved or tweaked a bit depending on how the open wods play out. Don't wanna crush everyone to bad. Monday will always be a tough day and I would suggest tues/sat rest days if doing the open. Taking the day off before you compete is a good idea and I highly recommend it.

Wed class will always be two strengths plus a mini wod. You can always forgo the mini wod and practice elements from the open wod as long as your not in the way of normal class.

If you have any questions or want advice you can always msg me on fb or txt /call 301-2547

Lets bring this thing up a notch or two

3/25/13

Strength wod - back squat 3x5

Emom for 8 min
- 3 thrusters 135/95
- 3 lateral burpees over the bar

Conditioning wod

With a partner complete 300 du's

- only one partner works at a time
- partner waiting must dead lift and hold 185/115# during du's
- each partner must complete at least 100 du's

3/21/13

Open 13.3

3/23/13

Strength wod

Overhead press 3x5

Conditioning wod

15 min amrap

5 hang cleans 115/75
7 pull ups
5 box jumps*

* box jumps should be challenging. If you normally use small box go to tall box if you normally do tall box add 45# plate. If you struggle with box jumps use small box.

*** last posted 10/15/12***
This is a retest

3/18/13

Strength wod- back squat 3x5

12 min gymnastics practice

Conditioning wod

"Fran"

21-15-9

Thrusters 95/65#
Pull ups

3/16/13

Strength wod- power clean 5x3

Bench press- 3x5

Conditioning wod-

6 min AMRAP
-4 ball slams
-4 high box jumps
- 9 du's

Rest 2 min

1,500m row

3/14/13

Open 13.2

3/13/13

Strength wod- front squat 3x5

Emom for 8 min

- 15 du's
- 2 wall walks

Conditioning wod

20 hang cleans 95/65#
800m row
20 wall balls
600m row
20 wall balls
400m row
20 wall balls
20 hang cleans 95/65#

3/7/13

Open wod 13.1

3/6/13

Strength wod - bench press 3x5

Power clean - 5x3

Cond wod- open gym

Come join us in watching the 13.1 wod announced live at 8 pm. Get your lift on the use the remaining time trying out the elements for this weeks workout. If its doable partial dry runs will be allowed although they will not be judged.

Come workout or just join us at 8 and find out together! Get excited!!!

3/10/14

Strength- back squat 3x5

Hang squat clean 5-3-1

10 min AMRAP

Cal row 7/5
5 burpee lateral box jumps
1 hang squat clean*

* hang squat clean should be 85% of your heaviest lift in today's strength wod.

3/11/13

Strength wod- 1 rep max power clean

1 rep max bench press

Conditioning wod-

10 min AMRAP
9 thrusters @ 65/45#
9 wall balls
9 thrusters @ 85/65#
9 wall balls

Remaining time
9 thrusters @ 135/95#
9 wall balls

3/4/13

" CrossFit total"

Find 1 rep max at following lifts

- strict overhead press
- back squat
- dead lift

2/28/13

Strength wod-

EMOM for 8 min
2 dead lifts 275/155#. 9 T2B

Gymnastics practice

Conditioning wod-

12-9-6

Ground to overhead 135/95#
Box jumps

Must complete 30 du's between each round

12/27/13

Strength wod- press 5-3-1

Gymnastics practice (hspu,T2B etc)

Conditioning wod-

8 min AMRAP

200m row
15 front squats 95/65#*

* 5 burpee penalty if bar is lowered below front rack position once bar is picked up

12/25/13

Strength wod- rest

Conditioning wod-

Open 12.5

7 min thruster/C2B pull-up ladder

3/3
6/6
9/9

Continue by 3's until time expires

2/14/13

Strength wod- rest

Conditioning wod-

2000m row

Then

12-9-6

T2B
Burpee box jumps
Power cleans 155/95#

2/13/13

Strength wod- back squat 5-3-1

Ground to overhead 5-3-1

Conditioning wod.

21-15-9

Ground to overhead 95/65
Pull ups

2/11/13

Strength wod - power clean 5x3

Push press 3x8

Conditioning wod-

8 min amrap

3 Hang power snatch 95/65#
6 burpees
9 ball slams

2/9/13

Strength wod- 10 min to find 1rm deadlift

Bench press 3x5

Conditioning wod

8 min amrap

9 box jumps
9 T2B

2/23/13

Strength wod- rest

Conditioning wod

12.1

7 minutes of max reps of the following exercise

BURPEES

2/21/13

Strength wod- rest

Conditioning wod-

Open 12.5

7 min thruster/C2B pull-up ladder

3/3
6/6
9/9

2/20/13

Strength wod- rest

12 min to get as many reps as possible

150 wall balls
90 du's
30 mu's

2/18/13

Strength wod- rest

Conditioning wod-

"Open 12.2"

Complete as many reps of barbell snatch as possible in 10 minutes

30 reps 75/45#
30 reps 135/75#
30 reps 165/100#
As many in remaining time 210/120#

2/16/13

Strength wod

Hang power snatch 5-3-1

Conditioning wod-
"Open 12.3"

18 min AMRAP

15 box jumps
12 push press 115/75#
9 T2B

*This begins a week of retesting all of last years CrossFit Open Wods

2/7/13

Strength wod- overhead press 5-3-1

Conditioning wod-

Buy in 20 burpees

21-15-9

Power cleans 135/95#
Pull ups

2/6/13

Strength wod- 10 min to find 1 rep max squat clean.

Conditioning wod-

15 min AMRAP

100 du's buy in

3 handstand push ups
8 back squat off the rack 185/115#
12 kb swings
15 du's

2/4/13

Strength wod - split jerk 3x5

Conditioning wod-

3 rounds

400m row
15 sand bag overhead squat
15 pull-ups
15 box jumps

2/2/13

Strength wod- power clean 5-3-1

Conditioning wod-

1 wall walk
21 hang cleans 95/65#
21 thrusters 95/65
2 wall walks
15 hang cleans
15 thrusters
3 wall walks
9 hang cleans
9 thrusters

1/31/13

Strength wod- 10 min to establish 1 rep max of following complex.

2 dead lifts
2 hang cleans
2 front squats
2 hanging squat clean

Conditioning wod-

12 min Total working time:

Row 1000m

Then 4 rounds
- 15 box jumps
- 5 pull ups

Remaining time wall balls

Score will be total number of wall balls

1/30/13

Strength wod

Push press 3x8

On the minute 8 min

4 jumping ball slams
6 KTE

Conditioning wod-

15-12-9

Ground to overhead 155/105#
Burpees
Du's

1/28/13

Strength wod - hang power snatch 3x5

Conditioning wod-

12 min amrap

200m row
5 dead lifts 225/155
10 pull ups
5 burpees
10 box jumps

S&C 1/26/13

Strength wod- overhead squat 5x3

Level 1 - back squat 3x5

Conditioning wod-

15 min amrap

7 c2b pull ups
10 lunges w/ plate overhead 45/25#
7 hang power snatches 95/65#
10 wall balls

1/24/13

Strength wod- overhead press 3x5

Conditioning wod-

8 min amrap

2 wall walk
5 hang cleans 95/65
15 du's
Rest 4 min

6 min amrap

2 high box jumps ( very challenging )
5 ground to overhead 95/65
15 cf sit ups

S&C 1/23/13

Strength wod - bench press 3x5

Conditioning wod-

12 min amrap

5 burpees
10 push press 95/65#
15 box jumps
200 m row

1/21/13

Strength wod- back squat 3x5

Conditioning wod-

21-15-9

Power cleans 95/65
Kb swings 35/26
Du's

Results 5-10 min finish

1/19/13

Strength wod- front squats 3x5

Kettlebell test- 2 sets max unbroken swings 53#/ 35#
* once kb stops or pauses set is over

Cond wod - 12 min amrap

200m run/row
9 Front squats 95/65
15 kb swings 35/26
21 du's

S&C 1/17/13

Strength wod- power clean 3x5

Conditioning wod-

For time
3 rounds

3 burpee box jumps
20 wall balls
3 burpee box jumps
20 Push ups
3 tire flips
20 ball slams
3 burpee box jumps
20 cf sit ups

1/16/13

Strength wod- back squat 3x5

10 min to establish 1 rep max push press

Conditioning wod-

10 min amrap

3 thrusters 95/65
3 pull ups
6 thrusters
6 Pull ups
9 thrusters
9 Pull ups
Etc as far as you can go

1/14/13

Strength wod- bench press 3x5

8 min on the minute
- 5 T2B
- 1 wall walk

Conditioning wod

10 min amrap
5 dead lifts 225/155#
25 cf sit ups
Row 200m

1/12/13

Strength wod- back squat 3x5

Conditioning wod-

For time

100 du's
20 clean and jerks 95/65#
Row 1500m
20 clean and jerks
100 du's

1/10/13

Strength wod- bench 3x5

8 min on the min

4 thrusters 95/65#
4 bar facing burpees

Conditioning wod-

15 min amrap

5 sand bag ohs
10 box jumps
5 hang power snatches 95/65#
10 wall balls
5 pull ups

1/9/13

Strength wod- dead lift 5-3-1

Push press 3x5

Conditioning wod-

12 min amrap

50 wall ball buy in

Then

5 pull-ups
10 hang cleans 95/65#
15 cf sit ups

1/7/13

Strength wod- back squat 5-3-1

Power clean 5-3-1


Conditioning wod-

10 min amrap

3 hang power snatches
9 box jumps
18 du's