Wall Walk-Up Fitness Workout #232

Day 49/56

CONDITIONING:
3 Rounds
10 Front Squats (bar only)
30 Sec Hold at the bottom of last FSQT

INTENSITY:
AMRAP, 12 Minutes
3 Wall Walk-Ups
9 GHD Sit-Ups
18 KB Clean (1p / .5p)

RESET:
16 Samson Lunge + Twist Steps

100' Handstand Walk - when/if you fall, position your hands where your body fell the furthest from the finish line.

Wall Ball Fitness Workout #231

Day 48/56

CONDITIONING:
Run 1 Mile

Then;
500m Row

INTENSITY:
3 Rounds For Time of:
15 Wall Ball (20/12)
15 Pull-Ups, Strict
30 Double Unders

RESET:
2 Rounds of:
10 Around the Worlds (45/25 lbs plate)
15 KB Swing (1p/.5p)
4 Turkish Get-Up (Alternating; 1p/.5p)

Power Clean Fitness Workout #230

Day 47/56

CONDITIONING:
2 Rounds of:
100m Walking Lunge
Max UB Air Squat (Unbroken)

Then;
50 Double Unders

INTENSITY:
12-9-6 Reps for Time of:
Power Clean (155/105)
Front Squat
Bar-Facing Burpees

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 Spiderman Lunges w/ 6 second hold each
10 Toes to Bar

Dumbbell Split Jerk Fitness Workout #208

Day 12/56

CONDITIONING:
5 Rounds of:
Bear Complex (65-70% of your push-press 1RM)
Rest 1 Minutes

Bear Complex is as follows:
1 power clean
1 front squat
1 push-press
1 back squat
1 (back) push-press

Note: Each Bear Complex is a set of 7 reps without setting down the bar.
Penalty: 5 burpee pull-ups for each time you have to drop the bar during the set of 7.

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Reps for Time of:
Dumbbell Split-Jerk (45s/25s - each rep from the shoulders)
Push-Ups
2-Count Mountain Climbers (left/right is one rep)

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 KB Windmills

Front Squat Fitness Workout #178

Day 85/112 

INTENSITY:
4 Rounds:
5 Push Press  (95/65)
20 Front Squats (95/65)
400m Run

RESET:
2 rounds of:
3 Turkish Get-Ups
5 weighted push-ups
25 calorie row

Front Squat AMRAP Fitness Workout #168

Day 67/112

INTENSITY:
AMRAP, 3 Minutes
10 Front Squat (95/65)
15 Double Unders
If you complete 75 Reps, add 3 minutes to the AMRAP and continue with the same rep scheme. If you complete 150 Reps total, add 3 minutes and continue. If you complete 225 reps total, add 3 minutes and continue, etc.

RESET:
2 Rounds of:
10 Scorpion Kicks, each leg
60s Cobra Pose
60s Spiderman Extension, each leg
10 Walking Lunge Steps

Front Squats and Double Under Fitness Workout #149

Day 38/112

INTENSITY:
AMRAP, 9 Minutes
10 Front Squats (115/75)
15 Double Unders

RESET:
2 Rounds of:
20 Pass Throughs
60s Cobra Pose
10 Walking Lunge Steps
60s Sit-Squat Hold

Bear Complex Fitness Workout #115

Day 43/58

INTENSITY:
The Bear Complex
7 Sets of the Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 Rounds (no time component)
Do NOT set the bar down during the 7-set sequence.
Rest no more than 3 minutes between rounds

Penalty: 5 burpees for each time you have to drop the bar during any 7-set sequence.

RESET:
30 Reps in any order of each of the following:
Barbell Roll-Out
Push-Up
Barbell Good Mornings (45/35)
Samson Lunge

Farmer's Carry Chipper Fitness Workout #100

Day 22/58

INTENSITY:
For time
400m Farmers Carry (35x2 / 15x2 bumpers )
40 Push Jerk (115/75)
400m Farmer's Carry
40 Snatch Shrugs (115/75)
400m Farmer's Carry
40 Front Squats (115/75)

RESET:
3 Rounds of:
5 Tire Flips
10 Around the Worlds (45/25), Left
10 Around the Worlds (45/25), Right

Rowing Chipper Fitness Workout #82

Day 112/112

Last day of the Alpha Cycle! Congratulations!

INTENSITY:
For Time:

30 Front Squat (135/85)
Row 1000m
20 Bar-Facing Burpees
Row 500m
20 Clean and Jerk (135/85)
Row 250m
30 Box Jumps (24/20)

RESET:


2 Rounds of:
50' Spiderman Lunge
10 LIGHT KB Swings
10 GHD Sit-Ups

Front Squat AMRAP Fitness Workout #78

Day 108/112

INTENSITY:
AMRAP 9 Minutes
3 Front Squats (155/115)
5 KB Swings (2p/1.5p)
7 Ball Slams

RESET:
3 Rounds of:
3 Wall Walk-Ups
60s Plank
60s Break

Front Squats and Double Under Fitness Workout #71

Day 99/112

INTENSITY:
Grab a partner for this workout. First partner does the WOD, second partner observes and helps count. Then switch.

AMRAP, 3 Minutes
10 Front Squat (95/65)
15 Double Unders

If you complete 75 Reps (3 rounds), add 3 minutes to the AMRAP and continue with the same rep scheme. If you complete 150 Reps total (6 rounds), add 3 minutes and continue. If you complete 225 reps total, add 3 minutes and continue, etc. Continue in this fashion until you cannot complete the reps within the allotted time.

Post total REPS as your score.

See CF OPEN WOD 13.5
http://games.crossfit.com/workouts/the-open/2013#tabs-5

RESET:
2 Rounds of:
20 Pass Throughs
60s PVC Shoulder Extension
60s Spiderman Extension, each leg
10 Walking Lunge Steps

Burpee Pull-Up Fitness Workout #57

Don't be this guy!

Day 79/112

INTENSITY:
3 Rounds for Time of:
9 Front Squats (135/95)
15 Burpee Pull-Ups
21 Double Unders

RESET:
10 Spiderman Lunge and hold 6s
Bumper plate Around the Worlds, 10 each direction (45/25)
20 Pass Throughs

Double Under Fitness Workout #27

Phase 2 - Day 36/112

INTENSITY:
For Time:
100 Double Unders
10 Hang Power Cleans (185/135)
75 Double Unders
10 Front Squats
50 Ring Rows

RESET:
25 Bench Dips
25 Toes to Bar
25 Walking Lunges
25 Spiderman Lunges

Clean Progression Fitness Workout #18

Phase 1 - Day 24/112

Heavy Work:
Clean Progression - Without dropping the barbell, perform the following (one set is one round)
 - 15 Deadlift
 - 12 Clean Shrug (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=93)
 - 9 Power Clean
 - 6 Front Squat

INTENSITY:
Max Effort - 1 mile run

RESET:
10 Minutes, practice
Handstand to Forward Roll
If you cannot "handstand to forward roll", practice forward roll.

The Bear Complex - Fitness Workout #3

Phase 1 - Day 3/112

INTENSITY:
For Time:
The Bear
5 Rounds of:
  7 Sets of the following sequence (75/45)
  (watch the video for clarification).
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

RESET:
For Quality
 2 Rounds of

05 DEC 2012 - Heavy Front Squats

INTENSITY:
Rest Day

RESET:
Test 1 Mile Run
Rest 3 Minutes
Squat Bridge, 3 Minutes
Test 400m Run

Week 4, Phase 1

Week 4, Phase 1
Phase Length: 4 Weeks
Sets: 4
Rep Range: 15-20
Load: 60-65% 1RM (1 Rep Max)

Monday:Push Press / 2 Pull-Ups, 5 Push-Ups
Tuesday:Rest Day
Wednesday:OHS / 5 K2E
Thursday:Clean / 5 Ring Rows, 10 Hollow Rck
Friday:SDHP / 5 Dips, 6 Jump Squats
Saturday:Rest Day
Sunday:Front Squat / 15 Hollow Rocks

The exercises listed after the lift are to be done between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
GSQT - Goblet Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press

12 OCT 2012 - CrossFit Chipper

INTENSITY:
For Time:
250m Row
25 Hang Power Cleans (75/45)
25 Dips
25 Front Squats (75/45)
25 Sit-Ups
25 SDHP (75/45)
25 Burpees
25 Thrusters (75/45)
250m Row

RESET:
2 Rounds, 10 Reps of:
Landmine Bus Drivers (each direction)
Suspension Pikes

SVG FIT programming really works!

Anyone who knows me knows I'm a pretty humble guy. I don't like to brag or talk about myself. Blackhawk Fitness, for instance, was a freaking AWESOME gym (IS an AWESOME gym now as CrossFit Wichita) - With that being said: SVG FIT programming ROCKS MY FACE!

For those of you who do not follow my programming, we still do a CrossFit style workout. There are still the MetCons and we focus on all of the lifts associated with the CrossFit community.

However, we do things a little different. I have hybridized the CrossFit platform. My programming focuses more on the phosphagic benefits of Weightlifting rather than what CrossFit tends to do by focusing more and more on the aerobic, 20 to 30 minute MetCon. While I do plug these in occasionally, we rely more on a heavy load up front through my "Heavy Work" programming cycles, and then a shorter MetCon burst (8 to 12 minutes, generally) afterwards.

The benefits are clear and the proof is in the numbers. Anaerobic workouts still build your endurance capacity without the muscle loss and tissue damage inherent to aerobic-type activities. While I have nothing but GREAT things to say about CrossFit programming - I still get several good, traditional CF WODs in every week - SVG FIT focuses more on the anaerobic pathways, harnessing that explosive power while still building up cardiovascular endurance.

I am a strong opponent to the idea that you have to run long distances to lose weight. There is NO need to tear up your body, knees and hips, running miles and miles every week when you can gain so much more by staying in and around the anaerobic domain. For me, the same holds true for constantly battling long, grueling, high-rep WODs (specifically those WODs that run in the 30+ minute range).

Anyway, we are now on our second mesocycle and our PRs have all shot through the roof!

 Deadlift: Previous PR: 400; now: 405*
 *Not the best one to start with because while I had hit 400 once a year ago, I'd fallen back and been stuck around 375-380 through this last cycle.
 Snatch PR 135 / now 150
 Front Squat PR 215 / now 250
 Back Squat PR 245 / now 285
 Push Jerk PR 185 / now 235
 Overhead Squat PR 180 / now 200
 Clean PR 200 / now 225
 Bench Press PR 185 / now 225

If you are looking to mix it up, or you're stuck on a plateau, check out my HEAVY WORK section on this website and join us for the next mesocycle in a few weeks. You can get warmed-up starting next week as we de-load during Phase 5.

If you would like some tips, pointers, or suggestions on your technique and/or training regimen, I would be HAPPY to help you!

STAY SVG, MY FRIENDS!