Monday 4/1

Wendler 5/3/1

Over the past year we have used the Wendler 5/3/1 as a basis for the lifting programming, with subtle augmentations.  We added more Olympic lifting and power movements to the schedule.  In April, we will transition to a more regimented style of the Wendler program.  The focus is for all of us to get stronger.  After practicing and coaching CrossFit methodology for over 3 years I am convinced the most successful athletes are those who come to the table with strength and power.

We will perform 2 cycles of 4 different lifts.  During the cycles we will do the following phases:

Phase 1 – 4 to 5 sets of 5 reps

Phase 2 – 4 to 5 sets of 3 reps

Phase 3 – 4 to 5 sets of 5,3,2,1,1 reps

            Everyone has a percentage chart in their books and there are extra on top of the filing cabinet.  These need to be utilized.  Athletes will work off 90% of their 1 Rep Max (found in March).  So if your 1RM for Bench Press is 300 pounds, you would use 270 as the base number for calculations (since that is 90%).  It may seem confusing at first, but once we get in the flow it is very easy.  So my Phase 1 Bench Press (1 RM of 300) would look like this:

            Set 1 – 5 reps @ 55% of 270 = 150

            Set 2 – 5 reps @ 65% of 270 = 175

            Set 3 – 5 reps @ 75% of 270 = 205

            Set 4 – 5 reps @ 85% of 270 = 230

            If you do not have a max lift, we will do our best to help find them.  When in doubt, go lighter than you think.  The program is progressive and they will build strength no matter what the weight starts at.  

Warm Up

Coaches Choice

Wendler explanation

Skill

Back Squat (5@55,5@65,5@75,5+@85)

After each set, rest 30 secs and then perform

Strict Pullups (5,5,5,5+)

Metcon

100-80-60-40-20

Double Unders

50-40-30-20-10

Push-ups

*Compare to August

Saturday 3/30

In order for your 13.4 CrossFit Open score to be validated, you must have a trainer in the gym with you.  If not, the score will be rejected.

Warm Up

Coaches Choice

Skill

Scaling Options & Weight work

Metcon

15-12-9

Thrusters (135/95)

Pull-ups

REST 3 MINS

15-12-9

Power Cleans (155/110)

Ring Dips

REST 3 MINS

15-12-9

Deadlifts (265/185)

HSPU 

*Partner Optional

Rx'd for HSPU will be two 35# plates on each side of the abmat

Friday 3/29

Warm Up

Coaches Choice

Skill

Squat, Press, and Deadlift Clinic

Metcon

"The Other CrossFit Total"

3 attempts for max weight:

Squat Clean

Bench Press

Overhead Squat

Warm up with a few sets of each exercise.  You then have 3 attempts at a one rep max for each lift

Score to total weight of all 3 lifts combined

Thursday 3/28

Warm Up:

Coach's Choice

Skill:

Standards Lesson

Metcon:

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk (135/95)
6 Toes-to-bar
9 Clean and jerk (135/95)
9 Toes-to-bar
12 Clean and jerk (135/95)
12 Toes-to-bar
15 Clean and jerk (135/95)
15 Toes-to-bar
18 Clean and jerk (135/95)
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

For the Toes-to-bar, the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Wednesday 3/27

Warm Up

Coaches Choice

Skill

Muscle-up Progression

Metcon

15 Muscle-ups

150 Double Unders

400 m Run

10 Muscle-ups

100 Double Unders

200 m Run

5 Muscle-ups

50 Double Unders

100 m Run

Muscle-up Sub = 3 Pull-ups & 3 Dips

Tuesday 3/26

CrossFit Total (per HQ)

The way to bring more strength to the CrossFit approach is with the CrossFit Total.  The CrossFit Total is the sum of the best three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.  The order for performing the three lifts will be squat, press, and then deadlift.  The best single attempt for each of the three lifts are added together for the CrossFit Total.  Multiple progressions to the best attempt are not allowed. 

The Press - any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso.

The Deadlift - any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended.  Any attempt to raise the bar counts as an attempt.  A belt may be worn.

The Squat - any halt in the upward motion of the whole bar constitutes a missed attempt, as does any change in position of the feet against the floor.  

Please read the following article from the CrossFit Journal to prepare yourself for the day's WOD.

CrossFit Journal Article - The CrossFit Total

Warm Up

Coaches Choice

Skill

Squat, Press, and Deadlift Clinic

Metcon

"CrossFit Total"

3 attempts for max weight:

Squat

Press

Deadlift

Score to total weight of all 3 lifts combined

Monday 3/24

Warm Up

Group Dynamic

Skill

Station set-up

Movement Standards

Metcon

"Fight Gone Bad"

3 rnds, 1 min max reps at each station:

Wallballs

SDHP (75/55)

Box Jumps (20/14)

Push Press (75/55)

Row (calories)

Rest

Score is total reps performed

Glassman Explains Fight Gone Bad

13.3

Don't forget to post your 13.3 scores by 8pm tonight. We are still missing quite a few.

Saturday 3/23

Warm Up

Group Dynamic

Skill

Squat Clean (5x60%,3x70%,1x80%,1x90%,1x100%)

Metcon

12 HSPU
2 Power Clean (135/95)
10 HSPU
4 Power Cleans
8 HSPU
6 Power Cleans
6 HSPU
8 Power Cleans
4 HSPU
10 Power Cleans
2 HSPU
12 Power Cleans
*compare to Sept

Friday 3/22

Beauty in Strength

Warm Up

Coaches Choice

Skill

*Every 30 seconds for 5 minutes do 2 Thrusters @ 55% of your 1 rep max

Metcon

"JACKIE"

1000 m Row

50 Thrusters (bar)

30 Pull-ups

*Compare to August

POST WOD

3x10 Wipers

3x10 Flutter Kicks

Thursday 3/21

Two weeks down...here comes week 3.  Good luck!

Warm Up:

Coach's Choice

Skill:

Standards Lesson

Metcon:

150 Wall balls (20/14 for the ball and 10/9 for the target height)
90 Double-unders
30 Muscle-ups

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

Wednesday 3/20

Beast of the Box

Come out and celebrate Carousel CrossFit's 1 year anniversary with our "Beast of the Box" Throwdown. This will be a competition for individuals, with both a scaled and Rx'd option. No matter what your skill level or experience you will have fun participating in the WODs. In addition to the competition, we encourage everyone to bring their favorite Paleo dish (or non-paleo).

If you do not feel like participating, we will need people to help volunteer and judge our competitors.

The signup sheet will be in the gym and you can get more details from your trainers. 

Warm Up

Group Dynamic

Max Distance Broad Jump (2 attempts for max distance)

Skill

Deadlift (5x60%,3x70%,1x80%,1x90%,1x100%)

Between sets perform 3 Wall Walks

Metcon

3 rnds (12 min cap):

4 HSPU

8 Ground to Overhead (135/95)

12 Burpees

Tuesday 3/19

Big PR's on Front Squat and Push Press.  Keep up the great work.  Only a few more days to get in any missed lifts.  So far we have done: Press, Push Press, Jerk, Squat, Front Squat, OHS, Thruster, Bench Press, Power Snatch, & Squat Snatch.


On Wednesday night at 7:30 Mike will be running a lower body mobility class for anyone who is interested in loosening up before the 13.3 open. Sign up at the front desk. $10 per athlete. We all need some mobility. We hope to see you there.

Warm Up:

Group Dynamic

3 attempts Max Box Jumps (for height)

Skill:

Pistol Work

5 x 4 Alternating Leg Pistol

*Use boxes for work on depth

Metcon:

"300"

Every minute on the minute perform 5 burpees until you have done 300 Air Squats

Post WOD:

Abs/Mobility Work

Great video on kipping muscle-ups

Monday 3/18

13.2 was another great success for Carousel CrossFit.  We saw a few people get new PR's and many improve the second time they tried the WOD.  The top 5 men and women for 13.2 (increase of score in):

Christian - 300 (+29)

Matt - 288 (+18)

Mike K - 260 (+47!)

Dan - 259 (+35)
Jason - 249
Em - 268 (+16)

Kim - 260
Jess - 254 

Lisa - 243 (+42!)

Maggie - 240

Ashley - 216

Terri, Jordy, Mike Potero, and Jim also saw their scores go up on their 2nd efforts.  

Warm Up

Group Dynamic

Skill

Front Squat (5x60%,3x70%,1x80%,1x90%,1x100%)

Push Press (5x60%,3x70%,1x80%,1x90%,1x100%)

Metcon

4 rnds of 2 min AMRAP's

150 m Run

5 Rolling Burpees (log roll at bottom position)

Max KB Swings (55/35)

NO REST BETWEEN ROUNDS

Post WOD (on your own)

500 m Row

13.2 Open WOD

There will be several people redoing the 13.2 Open WOD Sunday morning at 8:30.  Come on out and try and add a few reps to your score.

Saturday 3/16

There will be a group redoing Open WOD 13.2 Sunday morning for anyone interested with the time TBD.

Warm Up

Group Dynamic

Skill

Overhead Squat (5x60%,3x70%,1x80%,1x90%,1x100%)

Metcon

10 min Max reps of each:

4 min OHS (75/55)

3 min Pull-ups

2 min Muscle-ups

1 min Ring Push-ups

We've attached this before, but this is some great mobility tips for OHS

Friday 3/15/13

PARTNER PAINSTORM

Warm Up

Group Dynamic

Skill

Station set-up

Movement demonstration

Metcon

200 m Farmers Walk (55/35)

100 Pull-ups

100 Thrusters (45/35)

200 m Farmers Walk

75 Burpees

75 Hang Power Snatch (45/35)

200 m Waiters Walk (1 KB/DB)

50 KB Swings (55/35)

50 Bear Complex (45/35)

200 m Waiters Walk

25 Muscle-ups

25 HSPU

*Only one partner works at a time...switch whenever you want

Farmers Walk - 55/35 KB/DB in both hands

Waiters Walk - 1 KB/DB Locked out overhead

Thursday 3/14/13

13.2!!!

Warm Up:

Coach's Choice

Skill:

Standards Lesson

Metcon:

Complete as many rounds and reps as possible in 10 minutes of:
 5 reps Shoulder to overhead (115/75)
Deadlift (115/75)
15 Box jumps, (24"/20")

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Wednesday 3/13/13

The Benefits of Sprinting

Warm Up

Group Dynamic

Skill

Squat Snatch (5x60%,3x70%,1x80%,1x90%,1x100%)

Metcon

10 x 100 m Sprint

1 min rest between efforts

Tuesday 3/12/13

Tuesday's Training

If you haven't checked it out already, please read over the Rules of the Box tab at the top of the home page.  You can also access through the link below.

Rules of the Box

Warm Up

Coaches Choice

Skill

*Every 30 seconds for 5 minutes do 2 Hang Squat Snatch @ 50% of your 1 rep max

Metcon

"KAREN"
150 Wallballs (20/14)


Post WOD:
Max Sled Push (start with 2 plates and increase 45# each time)
:30 secs to complete distance

Monday 3/11/13

We are still in our 1 rep max effort month.  If you have missed any lifts so far, please make an attempt to try and make them up before moving onto our new lifting program in April.  Below you can find a great site about how to mentally prepare for a max effort lift.

How to Mentally Prepare for a Max Lift

Warm Up

Group Dynamic

Skill

Thruster (5x60%,3x70%,1x80%,1x90%,1x100%)

Metcon

3 rnds:

24 Straight Leg Deadlift (65/45)

12 Shoulder Press (65/45)

Immediately After (not for time):

3 rnds:

1 min Weighted Plank Hold

:30 sec Handstand Hold