The 2011 Plan

Ok, so those of you who follow me or visit the blog now and then for workout ideas or check up on what I'm doing, I will start posting a daily WOD (workout of the day) for those that want it. Either I will create it myself or I will find it from somewhere else and I will let you know my source. I have been getting numerous inquiries and requests if I could post a daily workout for those who want it. My blog so far consists of workouts that I alone have done/created/co-created/found else where. Every evening or night (I will do my best to be as consistent as possible) I will post a Follower WOD, this will be the WOD I have created or found elsewhere for all the followers that wish to get their workouts from my page. It will consist of a prescribed weight for men and women, you can scale that down if you feel the need. I will post a video of the tougher movements as well because if you are new to CrossFit it can be challenging. If any movement seems tough feel free to YouTube it, most movements can be found on there or visit: http://www.crossfit.com/cf-info/excercise.html, this is on www.crossfit.com and instructs each individual on the different movements. Form is very important when it comes to CrossFit, so make sure things are done right. Anything that does not say Follower WOD will be something I have done myself (which you are more than welcome to do as well), I will post a time on all of my workouts. If a time is posted after the Follower WOD then that means I did that workout that given day. Also, if I am delayed on a post I will put the correct date in the post so it is easy to follow vs. the date the blog automatically places on the post. That is the plan for the future. If you have any comments, suggestions, or questions please comment or drop me an email at ryan.seager@wheaton.edu. I am happy to help with any fitness consulting. Here is the first Follower WOD of 2011, enjoy:

4 Rounds for time:
15 burpees
20 dumbbell thrusters (men: 40lb/women: 20lb)
30 lunges
45 double unders (sub if no jump rope: jumping straight arm circles)

http://www.youtube.com/watch?v=2TfjmxeUsIs. -double under demo
http://www.youtube.com/watch?v=BNTW7B09VJg. -dumbbell thruster demo

If you scroll down to the bottom of my  blog page you will find a list of commonly used CrossFit terms that may be of use.

Driveway Fun-Florida Trip 2010

WOD 1:
10 min AMRAP
5 sit-ups
10 push-ups
15 squats
rounds: 17

WOD 2:
5 rounds
30 second handstand hold
30 second squat hold

5 ground L-sit (7-10 seconds)

It's all about creativity-Florida Trip 2010

12/27
WOD 1:
5RFT
400m run
30m burpee broad jump
40 squats
10 HSPU
30 double unders
time: 25:43

WOD 2:
30 muscle ups
time: 6:59

12/28
WOD 1:
"Modified Murph"
run 1 mile
100 sit-ups
200 push-ups
300 squats
run 1 mile
time: 33:37

WOD 2:
10-1
ring row
20 double unders after every set
10-1
ring flys

12/29
WOD:
400m run
50 burpees
400m run
50 lunges
400m run
50 dips
400m run
50 good mornings
400m run
50 leg levers
time: 18:50

12/30
WOD:
5RFT
55m bear crawl
20 rock thrusters (50#)
30 squats
10 HSPU
time: 23:18

Merry Christmas-Florida Trip 2010

12/24
WOD 1:
"Ryan"
5RFT
7 muscle ups
21 burpees
time: 18:15

WOD 2:
800m car push
every 20m or so 25 double unders
untimed

12/25
WOD 1:
4RFT
10 ring push-ups
15 table jumps (3')
25 pull-ups
35 double unders
time: 16:52
+1 untimed bonus round

WOD 2:
3RFT
40m crab walk/bear crawl/duck walk
40 mountain climbers
15 dive bomber push-ups
15 tuck jumps
20 side lunges
time: 14:15

The past couple days have been spent doing some awesome bodyweight WODs in Bonita Springs, FL. Its been fun getting the creative juices flowing and see what the environment around us might bring to the table to cause some hurt.

CrossFit Estero Visit-Florida Trip 2010

12/20
Strength:
none
WOD 1:
5-1
deadlift (275#)
thruster (135#)
burpee
time: 3:24
WOD 2:
5RFT
4 muscle-ups
30m sled push
time: 6:52

12/21
WOD 1:
150 burpees
time: 11:58
WOD 2:
3RFT
50 push-ups
50 sit-ups
50 squats
time: 13:49

12/21
Warm-up:
250m run
250m row
75 double unders
Strength:
bench press- build up to 225#, then 2x3 (225#)
dumbell bench press- 60#x 13, 3x10 (55#)
ring fly- 6-6-6
WOD:
"CrossFit Disco"
10-1
power clean (135#)
pull-ups
time: 7:29

Great couple days of training. It was fun visiting and training with the crew at Estero CrossFit. I look forward to working out with them again in the next few days.

Benchmark Week

12/11
Warm-up:
row 500m
Burgner warm-up
Strength:
deadlift- 155#x3, 221#x3, 287x3
back squat- 155#x3, 170#x3, 190#x17
WOD 1:                     WOD 2:
3RFT                         4RFT 
12 DL (250#)             3 squat clean (135#)
6 HSPU                     6 KB swings (2 pood)
400m run                    time: 2:42
time: 8:29

12/13
Strength:
OHS- 90#x5, 100#x3, 110#x1
WOD 1:                Gymnastics:
"Fran"                    30 MU for time: 10:18
21-15-9                HSPU 6,5,5
thrusters (95#)       Pistols 3x10
pull-ups                 Max MU: 7
time: 4:52-PR        2 rounds:
                             MU (7,4)
                             5 forward rolls
                             10 pistols
                             ring push-ups 18, 14
                             5 rounds: tabata L-sit

12/14
Strength:
back squat- 135#x5, 199#x5, 232#x3, 265#x1(failed rep)
toes-to-bar- 2x10
WOD:
"Grace"
30 clean and jerks
time: 2:44-PR

12/15
Strength:
strict press- 90#x5, 112#x5, 132#x3, 143#x2
WOD 1:               WOD 2:
"Diane"                 50 chest-to-bar pull-ups for time: 4:58
21-15-9
deadlift (225#)
HSPU
time: 7:43-PR

12/17
Strength:
front squat- 137#x5, 160#x5, 180#x3, 200#x5
WOD 1:                   WOD 2:
"Elizabeth"                3 rounds:
21-15-9                   4-5 MU
squat clean               20 KB swings ( 2 pood)
ring dips                   chased by:
time: 7:52-SLOW    2 50m sled push: 37 seconds, 25 seconds- Very Fatiguing 

12/18
Strength:
push press- 116.5#x5, 139#x5, 152#x3, 167#x5
jerk- 132#x2, 155#x2, 165#x2
WOD:
"The Seven"
7 HSPU
7 thruster (135#)
7 knees-to-elbow
7 deadlift (245#)
7 burpee
7 KB swing (2 pood)
7 pull-ups
time: 36:19-PR

The length of the post says it all. Heck of a week with some good PRs!

Day 9 and 10

12/10

Strength:

OHS- 95#x3, 106#x3, 112#x2

Squat clean- 133#x1, 155#x1, 177#x1, 182#1, 188#x1-PR

Front squat- 135#x3, 155#x3, 185#x8

Weighted pull-ups- 35#x5, 45#x5, 45#x5

WOD: *BENCHMARK

4-1 

Bear complex (135#)

Muscle ups

time: 6:49

2min AMRAP double unders: 134

2min AMRAP thruster (135#): 17

1min AMRAP burpee: 17

Parallette handstand hold: 53 seconds

3 rounds of 10 parallette push-ups

6 rounds of Tabata L-sit hold, 10 seconds on, 20 off

12/11

Warm-up:

Row 500m

Burgner warm-up

Strength:

DL- 155#x3, 221#x3, 287#x3, 331#x2

BS- 155#x3, 170#x3, 190#x17-PR

WOD 1:

3RFT

12 DL (135#)

6 HSPU

Run 400m

time: 8:29

WOD 2:

4RFT

3 squat clean (135#)

6 KB swing (2 pood)

time: 2:42

Food: eggs, mushrooms, green pepper, chicken, oats, fruit.

Nutrients: 5 fish oil, 3 shark liver oil, 1 vitamin D

These past two days have been some real quality training. Our programming has been very solid and gains are clearly visible. A much needed rest day is on the docket for tomorrow and that will be glorious. I'm really looking forward to ending the last week of the semester with a bang, excited for another good week starting Monday.

Day 8

12/8
Strength:
Strict press- 122#x3, 127.5#x3, 133#x5

WOD:
3RFT
6 squat clean & jerk (135#)
Run 400m
time: 7:55

GHD: 20,15,10,5

Strength Focus: Start of Week 2, Day 6 and 7

12/6
Strength:
Front squat- 179#x5, 190#x5, 201#x6
Push press- 157#x5, 168#x5, 179#x3-PR, 168#x6
Power clean- 157#x1, 179#x1, 199#x1, 210#x1-PR

WOD 1:
6min AMRAP
4 FS (155#)
6 box jump
8 chest-to-bar
rounds: 5, 6 box jumps

WOD 2:
12 DL (275#)
22 double unders
9 DL (275#)
32 double unders
6 DL (275#)
44 double unders
time: 4:33

12/7
Strength:
OHS- 90#x3, 101#x3, 112#x2
Back squat- 177#3, 199#x3, 221#x6
Bench press- 135#x3, 155#x3, 185#x3, 200#x6
Assistance work- 2 rounds of 20 back extension, 10 good mornings

Gymnastics:
Muscle ups- 3 sets: 4,3,5
Skin the cat- 2 sets: 5,3
Pistols- 1 set: 10
HSPU- 3 sets: 7,6,5
Ring dips- 3 sets: 6,5,5
Ring row- 3 sets: 10, 8, 6
L-sit- half tabata, 4 rounds 10 seconds on, 20 seconds off

The past two days have been some serious work. I am more fatigued than I have been in quite sometime. The programming between the strength workouts and the metcons has proved to be quite strong, I am feeling quite stronger since we've shifted are focus a week and a half ago. I am anxious to see what this week will bring.

Day 5

12/4
Strength:
FS-116.5x4, 135x4
Squat clean- 135x2, 155x2

Double under work
Snatch work (110#)

WOD 1:
3RFT
4 squat clean (145#)
8 toes-to-bar
12 box jumps (24')
time: 3:19

WOD 2:
3RFT
6 OHS (95#)
12 chest-to-bar
24 double unders
time: 6:34

After today's WOD was a feeling of pain. During the workout it didn't seem to bad due to the quickness, but when you stopped moving it hit you like a train. Chest-to-bar pull-ups and OHS are areas of weakness and need improvement.

Day 4

Strength:
Took a pass on this today to let my body recover from the heavy lifts this week.

WOD 1:
3RFT
10 thrusters (116.5#)
Run 400m
time: 6:31

WOD 2:
7min AMRAP
30-40m sled push (115#)
25 double unders
rounds: 5

Today was an early morning starting at 6:30am and getting after it. The thrusters burned as always and the run was a difficult follow. The sled push proved to be the biggest burner I've had in while and I look forward to more of that in the future. The double unders proved to be quite difficult after the push and thrusters, it was all about mental focus at this point.

Day 2 and 3

11/30
Strength:
Snatch- 2x90#, 2x100#, 2x111#, 2x116.5
Hang squat clean- 2x116.5, 2x135#, 2x146#, 2x156#, 2x167#, 1x177#, 1RM 1x188#-PR
Split jerk- 2x155#, 2x166#
OHS- 4x90#, 2x100#, 1x110#

WOD: *BENCHMARK
5RFT
3 squat clean thrusters
6 burpee pull-ups
time: 5:46

12/1
Strength:
Push press- 3x111#, 3x135#, 1x179#, 1x190#, 1RM 1x195#-PR

WOD 1: *BENCHMARK
3RFT
10 snatch (105#)
10 thruster (105#)
10 burpees
time: 8:42

WOD 2: *BENCHMARK
21-15-9
Back squat (135#)
Push press (116.5#)
time: 6:16

OHS: 4x90#, 1x111#
DU: 4x25
Bosu squats: 2x10

These past two days have been some great training. Working with heavy loads at a fast pace not only develops strength but helps endurance as well. Some of these WODs I benchmarked so we can re-visit them a month or two from now and see how we've improved. It's great to get two more PRs!