Wednesday December 31, 2014

Training at Woodbridge at 11:00am. Come if you can make it. 

Tuesday December 30, 2014

A) 15min EMOM alternating 

15 Back Extension, 

5 Strict HSPU 4" Defecit, 

12 Pistols

B) 3 attempts find a max Clean & Jerk

C) 10min EMOM Clean and Jerk

minute 1-3 3reps 135/95 

minute 4-6 2 reps 185/125lbs minute 7-9 2 reps 225/135lbs 

10-12 2 reps 245+/170+lbs

D) 10min Amrap 

1 Power snatch 115/75lbs 

1 TTB

2

2

3

3

Post weights/scores/times to comments 

Monday December 29, 2014

Our first Cristini Programming Training Day

A) Warm up 3 Rounds 

2 Seated Legless Rope Climb 

5 Muscle ups 

50 Double Unders 

B) Jerk  3 x 5 x 85%

C) Push Press * Set 1 – 5 reps @ 50% * Set 2 – 5 reps @ 60% * Set 3 – 5 reps @ 70-75% * Set 4 – 3 reps @ 75-80% * Set 5 – 10 reps @ 65-70% * Set 6 – 10 reps @ 60-65% * Set 7 – 10 reps @ 55-60%

D) 8 Rounds 

90 Seconds on 90 Seconds Rest

Alternate between airdyne and row 

Tuesday December 23, 2014

A) 10min Build to a Heavy Snatch

B) 10min EMOM 2 Snatch + 1 OHS

C) Compare to Oct 25th 

50 Front Squats 135/95lbs 

60 box jumps 30/24'' 

60 dips 

50 pullups 

30 kipping hspus 

100 double unders

Monday December 22, 2014

A) Warm up 3 Rounds 

2 Seated Legless Rope Climb 

5 Muscle ups 

50 Double Unders

B) Jerk 

2 x 1 x 90% 

1x1x95% 

1x1x101% 

1x1x102+%

C) Push Press * 

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60% 

Set 3 – 5 reps @ 70-75% 

Set 4 – 3 reps @ 75-80% 

Set 5 – 10 reps @ 65%

D) Wod 

30 min EMOM

10 OH Lunge 135/95

5 Mups

40 DU

Saturday December 20, 2014

Nate 20 min Amrap 

2 muscle ups 

4 hspus 

8. Kb swings 32/24kg

Rest 5 mins 

Emom 5 mins 

10 burpees over box (side facing) 

Friday December 19, 2014

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders 

B) Deadlift 3-3-3-3-3

C) 4 Rounds: 

5 Cleans 

5 Front squats 205/145lbs 15 

Pullups

Thursday December 18, 2014

There has been a lot of talk lately about small injuries and muscle pulls lately by the newer athletes who are trying to adapt to the amount of high level volume training that CrossFit competitors do.
When we initially started this program we explained to everyone that you would have to be diligent with mobility and recovery days. Adapting to this amount of volume can take months for newer athletes and during this time it is essential to take mobility just as seriously as your Olympic lifting and gymnastics.

Mobility is not just a five minute stretch. Mobility entails daily maintenance, anywhere between 15-30 minutes per day and a full hour mobility session on Thursdays and Sundays.

This program is not designed to merely maintain your general fitness, it is designed for high-level performance. The performance of a high performance race car is determined by the regular maintenance and upkeep of that car. Your body is the same. Please take your mobility seriously as we want everyone to continue to improve on every aspect of fitness.

www.mobilitywod.com can help you with any issues you have to work on.

Wednesday December 17, 2014

A) HSPU 15 strict 6" defecit + 15 kip at 6"deficit

B)  Take work up to 90% 1RM Clean

C) 2 Clean (any style) & Push Jerk add 10lbs EMOM Starting weight 165/115lbs

D) 5 rounds 

20cal Row 

8 Shoulder to overhead 165/115lbs 8 Burpee over box 24/20"

Tuesday December 16, 2014

A) 10min Build to a Heavy Snatch

B) 10min EMOM 1 Snatch + 2 OHS

C) 1 Round 

2000m Row 

50 Pistols 

30 Hang Cleans 225/135lbs

D) 10min EMOM alternating 

20' HSW 

40 Double unders

Monday December 15, 2014

A) Warmup 4 Rounds 

Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat (cameras out!)

1*5 60% 

1*3 70% 

1*2 80% 

1*2 90% 

1*1 95% 

1*1 103%

103%+

C) Jerk 4 x 1 x 90%

D)20min EMOM alternating 

8-10 burpee box jump over 

5 M-ups

Saturday December 13, 2014

A)Snatch - 

55%x3, 

60%x3, 

65%x3, 

70%x2, 

75%x1

B)5 Rounds 

5 Muscle-ups 

10 HSPU 

15 OHS 95/65 

20 Burpee over Box 24/20"

Friday December 12, 2014

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 60% 

1*5 65% 

1*5 70% 

1*5 75%

C) 4 Rounds 

12 Toes to Bar 

24 KBS 32/24kg 

400m Row 

Rest 3min

Wednesday December 10, 2014

A) HSPU 25 strict 4'' defecit + 25 kip 4'' defecit

B) 2 Clean (any style) & Push Jerk add 10lbs EMOM 

Starting weight 155/105lbs

C) 14min Alternating EMOM 

3 DL 365/225lbs 

6 Pistols each leg

Tuesday December 9, 2014

A) Warm up 

3 Rounds 

3 Butterfly Pullups 2 Chest to Bar 1 Bar Muscle-up 

10 Glute Ham Raise 

12 Pistols               

B) 20min Build to a Heavy Single Clean    

Videos! 
                                        

C) 5 Rounds: 

10 Burpees 

10 Squat Cleans 135/95lbs 

Rest 10min 

D) 7min AMRAP 

50 DU 

25' HSW

Monday December 8, 2014

Next week Monday will be an important day. Just a heads up

A) Warmup 4 Rounds 

Tabata Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 60% 

1*5 65% 

1*5 70% 

1*5 75%

C) Jerk 4 x 3 x 85%

D) Row 5 k

Time to put your pacing to the test. 

Guys aim for 19min

Ladies aim for 21 and faster if your tall. 

I suggest setting your Rowers to the 5k setting showing your projected finish time based on the speed you are working at. That will help you with pacing. 

Saturday December 6, 2014

A) Amrap 5 of 

5 bar muscle ups 

5 squat cleans 155-105

4 box jumps 40/30

B) on the 5 minute mark 

1 clean + 1 hang squat clean + 1 front squat + 1 jerk 

C) on the 10 minute mark

For time 

18,12,6

Deadlift 275/185

Strict handstand push-ups 

Friday December 5, 2014

A) Warmup 4 Rounds Tabata 

Hand Stand Hold 

Toes To Bar 

Double Unders

B) Back Squat 

1*5 65% 

3*5 75%

C) 10 min Emom 

Alternating 

Odd 3 thrusters 165/115lbs

Even 2 power snatches 165/115lbs

D) 3 rounds 

10 kipping handstand push-ups 

10 chest to bar pull-ups 

10 wallballs 30/20lbs 

Rest 2 mins between sets 

Post each round time. Not added time or overal time. Example 1:21/1:35/1:41 

Wednesday December 3, 2014

A) 30 strict HSPU, accumulate in as few sets as possible

B) 4 sets of 1 power clean + 1 squat clean @ 85% of 1RM power clean Drop and reset each lift 

C) clean pull 3x5 98% of 1RM squat clean 

D) 3 rounds 

10 clean and jerks 155/105

10 burpees over bar (facing)

Rest 1:1 

Rd 2 at 135/95lbs 

Rd 3 at 115/85lbs 

Idea is to be able to go just as fast since weight goes down as fatigue sets in. 

Post your 3 seperate times. NOT your overall time. Consistency is the point. 

E) 10 min Emom alternate 

5 weighted ring dips 

5 weighted strict pull-ups 

Tuesday December 2, 2014

A) Warm up 3 Rounds 

3 Butterfly Pullups 2 Chest to Bar 1 Bar Muscle-up 

10 Glut Ham Raise 

12 Pistols

B) 5x2 Position Snatch 

Mid Thigh, Ground

C) 

6 rounds 

10 chest to bars 

12 box jump overs 24/20"

14 power cleans 95lbs 

12 push-ups 

10 Kettlebells swings 

Rest 2 minutes