Barbara
5 rounds rest 3 minutes between each round

20 pullups
30 pushups
40 situps
50 squats

Your score is the time it takes you to do the workout subtract the rest breaks.

3×500 meter row max effort rest as needed

Just a reminder we are going to test a 5,6,7pm classes next week

15 min amrap
7 hi hang squat snatch (95/65)
run 200 meters
14 wallballs (20/14)

Next week we are going to try running a different evening schedule.  Since the 5:30pm has been pretty busy we are going to test run a 5pm, 6pm, 7pm schedule for 2 weeks.  If it is going well we will keep it going next month as well.

Today should be a bit longer then yesterdays WOD. The goal is to get through as many of the reps in a row as possible. I find the more I get soft in my arms on the burpee the more it saves my triceps and chest. I dare you guys to do all three rounds of the burpees unbroken. As some of you know, I have been pre-programming in advance with certain guidelines that I follow. My model may change as time goes on depending on peoples increases in strength and cardio. A few of the factors that come into play when I design the workouts: Strength days a week, time domains of the workouts, how many short medium and long metcons I’m programming a week, bicuplets/triplets/chippers/monostructural, what area’s I interpret will be smoked/sore, exercises not used in the previous week, creativity and structure in the wod’s, rep loading (psychological factor), de-loading after some tough wods. Obviously, I’m human and have the oops factor especially on chipper Fridays. I promise to continue to work on creating a better program for you guys. To all you Mom’s Happy Mothers Day!!

Metcon:
Elizabeth
21-15-9
power cleans (135/95)
ring dips

These are meant to be working at your 5 rep max and 3 rep max not increasing loading each round like we have done in the past. If you don’t have your numbers be sure to get them. The back squat is considered one of the best exercises you can perform for making people stronger. It utilizes large muscle groups at 80% of your 1 rep max. You intra-muscular coordination increases (muscle fibers sychronize better), increases the amount of muscle activated, and gives you a huge hormonal response for rebuilding such as HGH and testosterone. Strength gains are not always going to be linear as you guys work on progressively loading more weight each week but, that means your getting close to a big PR!!

chipper:
30 pushups
30 jumping squats (75/55)
farmers carry 100 meters (45/25)
30 box jumps (24/20)
30 walking lunges (75/55)
2 rope climbs (3;1)
30 pullups
30 sumo-deadlift high pulls (75/55)

Hey guys there will be no Sunday class this week for Mother’s Day. I am going to be having lunch with my Mom in Napa. See you guys tomorrow

2 touch and go power cleans every 30 seconds for 4 minutes as heavy as possible

then
3 rounds
run 800 meters
15 toes to bar
15 v-situps

As some of you may know, I attended a seminar last Saturday covering many things Crossfit — science-y stuff to geek out on. The bulk of it was a proposed model for programming a box, so that the workouts are constantly varied at a high intensity, but certain days of the week have constants that everyone knows are coming. This is the best way to test the efficacy of your programming. The following is the proposed schedule for the next week, based on this model:

Monday: squats back or front, same rep loading, 5-5-5-3-3-3; then a medium length metcon (8-12min) using a max/Dynamic effort on the legs (example: box jumps, wallballs, jumping lunges and etc.)
Tuesday: medium length (8-12 min)
Wednesday: one of the Olympic lifts; I will change the loading on this quite a bit; plus a long metcon (15-20min)
Thursday: skill day: lots of skill practice; short metcon (4-6min)
Friday: deadlifts: 3 sets of 3 reps; long metcon, chipper style

You will notice that we have 3 lifts in the week, 2 longer metcons, 2 medium length metcons, and 1 short one. Saturday is up in the air, based on how everyone is feeling after the week. At the end of each month, we will re-test our goals (written on the whiteboard) and re-set some new short term goals to work towards. I will ask everyone to have a recording device so that as the weeks progress, you can gauge the gains made from week to week. My goal is to give everyone a mixture, pulling different movements not used the prior week, to keep the variety high and to keep everyone motivated. All weeks would be programmed in advance. This should allow for us to hit all of the time domains, thus utilizing different systems in our energy system pathways. A note: just because Thursday’s WOD is shorter doesn’t necessarily mean it is easier. I am going to expect a big push — high high high intensity!! If you have questions, feel free to ask.

10 rounds 1 minute max effort one minute rest
3 push press (135/95)
6 kettlebell swings
9 bar jump overs

These are a 1-1 work to rest ratio’s interval so work on really flying through it as many rounds as possible.

8 minute amrap
7 wallballs (20/14)
7 burpees
7 situps