Thursday 28 November 2013

Saturday 30th November

In a 40 minute window...

0-10 mins

'Kettle-pee'
21-15-9
Kettlebell thrusters 2x16/12
Burpees

10-15 mins

Rest

15-25 mins

'Kettlebell Annie'
50-40-30-20-10
Swings 20/16
Sit Ups

25-30 mins

Rest

30-40 mins

'Karen'
For time
150 wall balls 8/5

Get as far through each workout in the 10 minutes allocated for each. If you complete in under 10 mins, rest the remainder of that ten minutes.

Friday 29th November

Strength

Work to a 3RM Strict Press

Accessory Work

4 x 5 Weighted Pull Up
4 x max reps handstand press ups
3 x 10 hollow rocks

Met Con

10 minutes
400 m run, then
Ascending ladder
1 power clean
1 jerk
100m run (50m line and back)
2 power cleans
2 jerks
100m run (50m line at back)
3 power cleans
3 jerks
100m run (50m line and back)
Etc...

Power cleans and jerks are at 70/40

Thursday 28th November

Clean and Jerk

OMEM for 5 mins
2 x clean 1 x jerk

Strength

Box Squat 10 sets of 2 at 85%
Deadlift 6 sets of 1 at 65%

Met Con

'Angie'
For time
100 Pull Ups
100 Press Ups
100 Sit Ups
100 Air Squats

Tuesday 26 November 2013

Wednesday 27th November

Recovery

Spend 20 minutes on mobility
Spend 20 minutes working the gymnastic skill of your choice
Choose between:
Row 10km at about 75%
Swim 1 mile


Sunday 24 November 2013

Tuesday 26th November

Jerk

Work to a 1RM Jerk

Strength

Bench press 9 sets of 3 at 65% (3 sets wide, 3 narrow, 3 normal)

Accessory Work

4 x max reps strict pull-ups
4 x max reps strict handstand press ups

Met Con

For time
Run 5km 

Monday 25th November

Clean and Jerk

OMEM for 5 minutes
2 x clean 1 x push jerk

Strength

Work to a 5RM Front Squat

Accessory

4 x 10 banded Kettlebell swings
4 x 6 barbell lunges

Met Con

21-15-9
Deadlift 100/65
Box Jump 30/24

Friday 22 November 2013

Friday 22nd November

Strength

Work to a 1RM Bench Press

Accessory Work

Work to a 1RM Turkish get up
4 x max reps strict ring dips

Met Con

'Diane'
For time
21-15-9
Deadlift 102.5/65
Handstand press ups

Thursday 21 November 2013

Thursday 21st November

Clean and Jerk

5 minute OMEM
1 x clean, 1 x push jerk

Strength

Box squat 12 sets of 2 at 80%
Sumo Deadlift 6 sets of 1 at 65%

Accessory Work

4 x 10 banded Kettlebell swings
4 x 4 good mornings

Met Con

Every 2 minutes for 8 minutes
400m run
Max reps burpees

Wednesday 20 November 2013

Wednesday 20th November

Recovery Day

20 minutes mobility work

20 minutes skill work of your choice

Then, two rounds of:

10 minutes of 30 second work/rest intervals on the rower
10 minutes sled walk 80/50. Maintain a brisk walk

Tuesday 19 November 2013

Tuesday 19th November

Jerk

OMEM 7 minutes
1 x Jerk

Strength

Strict Press 9 sets of 3 at 65%

Accessory Work

4 x 5 weighted pull up
4 x 10 hollow rocks

Met Con

'Chelsea'
OMEM for 30 minutes
5 Pull ups
10 Push ups
15 Air squats

Monday 18 November 2013

Monday 18th November

Snatch

Every 45 seconds for 6 minutes
1 x Snatch, 2 x overhead squats

Strength

Work to a 1RM deadlift

Accessory Work

4 x 8 barbell step ups
4 x 3 Pendlay row

Met Con

7 minute AMRAP
3 Thrusters 60/40
6 Box Jumps 30/24
9 Sit Ups

Sunday 17 November 2013

Sunday 17th November

Rest Day

http://www.mobilitywod.com/2013/11/community-mwod-video-current-concepts-and-thinking-in-hydrating-athletes-w-dr-stacy-simms-lead-scientist-for-osmo-nutrition/


http://70sbig.com/blog/2013/11/veterans-day-2013/

Saturday 16 November 2013

Saturday 16th November

With a 60 minute running clock...

0-10 minutes -  OMEM 5 Burpees, 2 x 50m shuttle sprint

10-20 minutes -  Establish a 1RM weighted pull up

20-30 minutes -  row 2km for time

30-40 minutes -  Establish a 1RM weighted ring dip

40 minutes onwards:

For time
50 Double Unders
10 Ground to Overhead 60/40
40 Double Unders
8 Ground to Overhead 60/40
30 Double Unders
6 Ground to Overhead 60/40
20 Double Unders
4 Ground to Overhead 60/40
10 Double Unders
2 Ground to Overhead 60/40

Friday 15 November 2013

Friday 15th November

Strength

Work to a 3RM Push Press

Accessory Work

4 x max reps strict handstand press ups
4 x max reps strict pull ups

Met Con

For time
12 bear complex 60/40
Sled drag 100m 60/40
9 bear complex 60/40
Sled drag 100m 60/40
6 bear complex 60/40
Sled drag 100m 60/40

Thursday 14 November 2013

Thursday 14th November

Clean and Jerk

OMEM for 5 minutes
1 x clean 1 x front squat 1 x jerk

Strength

Box Squat (back) 12 sets of 2 at 75%

Accessory Work

4 x 10 Good Morning
4 x 20 Hollow rock

Met Con

'Claudia'
5 rounds for time
20 Kettlebell swings 24/16
400m run

Wednesday 13 November 2013

Wednesday 13th November

Mobility

20 minutes mobility work. Choose the three areas that give you the most problems

Skill

20 minutes working the skill of your choice.

Met Con

Choose either:

'Fran'
21-15-9
Thrusters 42.5/30
Pull Ups

Or,

'Jackie'
Row 1km
50 thrusters 20kg
30 Pull Ups

Tuesday 12 November 2013

Tuesday 12th November

Jerk

Every 30 seconds for 4 minutes
2 x Jerk

Strength

Bench press 9 x 3 ( 3x3 close grip, 3x3 wide grip, 3x3 normal grip) at 65%

Accessory Work

4 x 4 weighted ring dip
3 x 10 unstable bench press

Met Con

12 minutes
4 rounds for time
7 Shoulder to Overhead 60/40
12 Toes To Bar
Then,
In the remaining time, establish a 3RM Hang Snatch

Monday 11 November 2013

Monday 11th November

Snatch

Every 30 seconds for 5 minutes
1 x Power Snatch 1 x Overhead squat

Strength

Work to a 1RM or 3RM Front Squat

Accessory Work

4x8 barbell step ups
4x4 snatch grip deadlift

Met Con: Remembrance Day WOD

18 minute AMRAP
11 Hang Power Snatch 35/25
11 Burpees
11 Thrusters 35/25
11 Pull Ups

On the 11th minute, pause for 1 full minute in silence out of respect and to remember....

Saturday 9 November 2013

Saturday 9th November

Rest Day

It's a hard week, so enjoy:

http://70sbig.com

Make sure you click on all of the links throughout the article.

Friday 8 November 2013

Friday 8th November

Strength

1RM Floor Press
1RM weighted ring dip (start and finish in top position)

Met Con

OMEM 16 minutes
Even minutes 5 Power Snatch 60/40
Odd minutes 5 Chest to Bar Pull Ups

Thursday 7 November 2013

Thursday 7th November

I understand that it has been a hard week so far, and everyone will be in rag, but dig deep and stick with the strength work today. There will be no accessory work, and the met con is optional.

Strength

Front Squat Box Squat 10 sets of 2 reps at 85%
Sumo Deadlift 6 sets of 1 rep at 65%

Optional Met Con

15 minute OMEM
4 Burpees
6 Box Jumps
8 Wall Balls 8/5

Wednesday 6 November 2013

Wednesday 6th November

'The 59th'

This month, Black Dagger CrossFit celebrates 1 year of existence. As we all know, CrossFit is perfect training for the military. However, due to the nature of what we do, following a programme can be difficult. Despite being side-tracked by deployments overseas, exercises, shit jobs, leave periods and families, we have all made HUGE amounts of progress, and that is testament to the hard work put in by every member. I fully expect to see two BDC members at Regionals 2014. Here's to another year!

Today's workout is a Hero WOD, written (with a bit of input from others) by Barry Mairs. By completing this WOD, we aim to honour/celebrate the lives of three soldiers from 59 Independent Commando Squadron who were killed in the Falklands War in 1982.

Cpl Mick Melia


Cpl Mick Melia was attached to 2 Para for the initial Landings and the Assault on Goose Green, In the dawn of May 28th during the long and bitter fight for the settlement. Cpl Mick Melia was killed, along with sixteen of his Parachute Regiment and Royal Marine Comrades. He was 30 years old. His body was brought home at the end of that year and he was buried with full military honours at a cemetery in Plymouth.

Spr Chris Jones

Spr Chris Jones, aged 19, was killed in the early hours of June 12th, by mortar and artillery fire during the attack on the feature known as 'Two Sisters', whilst attached to 45 CDO RMIn November 1982, at the request of his parents, his remains were brought home to Cinderford, Gloucestershire, where he was laid to rest near his family home.

Spr Pradeep Kumar Ghandi

Spr Pradeep Kumar Ghandi was killed on May 27th, aged 24, when his trench was hit by a bomb from an Argentine aircraft. He was cremated at Golders Green in London. 

The 59th

For time
59 Back Squats 70/40
800m run carrying 1 x jerry can 3/4 full
59 Shoulder To Overhead 70/40
800m run carrying 1 x jerry can 3/4 full
59 Deadlifts 70/40
59m Front Rack Walking Lunge 70/40
When it gets hard, remember why.

Tuesday 5 November 2013

Tuesday 5th November

Jerk

7 minutes OMEM
1 x Jerk

Strength

Strict Press 9 sets of 3 reps at 65%

Accessory Work

4x5 Weighted Pull Up
4x3 Pendlay Row

Met Con

'The Ensign'
6 x 3 minute AMRAPs
3 Cleans 60/40
6 Press Ups
9 Air Squats/Ring Dips (rounds 1/3/5 do air squats, rounds 2/4/6 do ring dips)
Rest 1 minute between rounds

Monday 4 November 2013

Monday 4th November

Snatch

7 minutes OMEM
1 x Snatch

Strength

Work to EITHER a 1RM Back Squat or a 3RM Back Squat.

Accessory Work

4x8 Good Morning
4x10 Banded Kettlebell Swings

Met Con

'Last Ascent'
5-10-15
Back Squat 100/65
Box Jump 24"/20"

Saturday 2 November 2013

Saturday 2nd November

Hang Snatch

Work to a 1RM hang Snatch

Met Con

7 minute AMRAP
Burpees

Rest 2 minutes

7 minute AMRAP
Snatch 60/40

Rest 2 minutes

7 min AMRAP
Burpees

Friday 1 November 2013

Friday 1st November

Strength

Work to a 1RM Strict Press

Accessory Work

4x Max reps strict HSPU
4x4 Pendlay Row

Met Con

8 minute ladder
3-6-9-12 etc...
Ground to overhead 80
Over-bar-burpees

CrossFit Journal: The Performance-Based Lifestyle Resource
Mobility WOD