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Chris with Rich and his crew.

hinshaw

 

Oh boy, Chris is excited about this one!  Check out this email that came with this week’s workouts!

 

Hey Miranda,

I have kinda been on a hot streak writing workouts lately.  The workouts this week for the Lab are so incredibly good.  As you know, I usually give the Lab workouts that you Games athletes have performed.  This time I will give the Games athletes these workouts.
So….these workouts are for ALL of YOU!  And they are SO GOOD that he is going to share the love with all of the Games athletes he trains!
Good Luck!!
Vivendi Lab. Week 9. Thursday.

Row Workout

1000m moderate pace w/ 2min rest

8 x 200m hard w/ 20sec rest b/t reps

800m moderate pace w/ 2min rest

6 x 200m hard w/ 20sec rest b/t reps

600m moderate pace w/ 2min rest

4 x 200m hard w/ 20sec rest b/t reps

400m moderate pace w/ 2min rest

2 x 200m hard w/ 20sec rest b/t reps

200m moderate pace

.

Row Hard pace = your 2000m PR pace plus 0-5sec/500m

Row Moderate pace = your 2000m PR pace plus 10-12sec/500m

.

.

Track Workout

.

3 rounds

1x600m, 2x400m, 3x200m

w/ 90sec rest b/t reps

Total:  6000m

.

Track Workout Details:  Run 600m, rest 90sec, run 400m, rest 90sec, run 400m, rest 90sec, run 200m, rest 90sec, run 200m, rest 90sec, run 200m, rest 90sec, repeat for a total of 3 rounds.

.

Workout Pacing

Current Mile PR Time

600m Target

600m Pace/100m

400m Target

400m Pace/100m

200m Target

200m Pace/100m

5:00

2:04

0:20

1:19

0:19

0:32

0:16

5:15

2:11

0:21

1:23

0:20

0:33

0:16.5

5:30

2:17

0:22

1:27

0:21

0:35

0:17.5

5:45

2:23

0:23

1:30

0:22

0:37

0:18.5

6:00

2:29

0:24

1:34

0:23

0:39

0:19.5

6:15

2:36

0:26

1:38

0:24

0:40

0:20

6:30

2:42

0:27

1:42

0:25

0:42

0:21

6:45

2:48

0:28

1:46

0:26

0:44

0:22

7:00

2:54

0:29

1:50

0:27

0:46

0:23

7:15

3:01

0:30

1:54

0:28

0:47

0:23.5

7:30

3:07

0:31

1:58

0:29

0:49

0:24

7:45

3:13

0:32

2:02

0:30

0:51

0:25.5

8:00

3:19

0:33

2:06

0:31

0:53

0:26.5

8:15

3:26

0:34

2:10

0:32

0:54

0:27

8:30

3:32

0:35

2:14

0:33

0:56

0:28

8:45

3:38

0:36

2:18

0:34

0:58

0:29

9:00

3:44

0:37

2:22

0:35

1:00

0:30

10:00

4:09

0:41

2:38

0:39

1:02

0:31

.

.

Swim Workout

1×300 (alternate 50 kick, 50 drill) 

2×150 pull w/ 60sec rest

4×100 (25 fast, 50 easy, 25 sprint) w/ 45sec rest

6×50 w/ fins (50 kick on back/50 swim) w/ 30sec rest

8×25 (25 easy, 25 no breathing) w/ 30sec rest

Total:  1500

4 Responses to “Hinshaw Excited”

  1. Jeremy

    Im just a home gamer with a kick ass garage setup. I really appreciate all the workouts posted here. At 35 my chances of competing at the games are probably slim, but Crossfit and this site have made a huge difference in my life. Again, Thank You.

    Reply
  2. Jeff

    I’m the same as Jeremy. Love these tough workouts and especially the Monster Mash. I’m getting used to grouping together some of the mainsite workouts if I miss a day. Thanks Miranda!

    Reply
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Posted by

Molly.  This is how she rolls.

Moll

 

If you have hit this last cycle….today is your day.  You need and deserve it.

 

What do you do on your rest day?  Many athletes will say that they just chill and do nothing.  Many athletes do a really long rolling out and stretching session.  Some athletes do some active recovery swimming or a slow bike ride/run.

 

It’s up to you really.  Just make sure that whatever you do on your recovery day actually helps you to RECOVER!

 

This is also a chance for anyone who has missed workouts to make up what they missed!

 

Vivendi Lab. Week 9. Wednesday.

 

Rest or Make Up

 

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Posted by

The bros of Brute and Ute CrossFit

flex

 

Molly and I will be teaming up with these two giants for the East Coast Championships in January.

 

I don’t know about all of you but the Mash toasted me.  Those deads were quite the chore.  Let’s get some lifting and some skill work in today.  The weights aren’t SUPER heavy, so technique needs to be a huge focus.  Not that technique isn’t always a huge focus, but with these lighter weights there is no reason you should have very much degree of deviation.  Basically, don’t be sloppy just because you can be.  At these moderate weights is where you are going to make the biggest technical gains.

 

The lifting session today is one that I will also be doing today from the crew at Brute Strength. www.BruteStrengthTraining.com @brute.strength

 

Vivendi Lab.  Week 9. Tuesday.

 

Full Clean and Jerk

4 x 3

Use 70% of 1 Rep Max Clean

 

Full Snatch

4 x 3

Use 70% of 1 Rep Max Snatch

 

Neither the clean and jerk or snatch are intended to be touch and go.  Drop each rep and reset quickly.

 

Alternate between the following

 

Snatch Pulls

3 x 5

Use 85% of 1 Rep Max Snatch

 

3 x -

3 Behind the Neck Snatch Grip Push Press

3 Overhead Squats

Use 70% of 1 Rep Max Snatch

 

50 Strict Pull Ups

50 Strict Dips

Break these up however you want

 

Notes:

 

Since most of today is off of percentages, it’s pretty much scaled for you.

 

Snatch Pull…

 

For the Pull Ups and Dips.  Use a band if you need to but keep it strict!!  Make sure you get your chin CLEARLY over at the top and get DEEP in those dips!

 

 

 

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Posted by

patdown

 

You all know Pat is the creator of each week’s Monday Monster Mash.  It has become pretty popular in the CF community – as crazy CrossFitters everywhere are always looking to get together and make memories of suffering.  The crew at NorCal loves those types of memories as much as anyone, so we have been turning the originally programmed individual versions of the Mash into team workouts.  We have done teams of 2 or 3.  On the days we plan on doing this I will post the original version for an individual athlete and how we have changed them into a team workout.  The goal is to help coaches figure out how to make any workout into a team event…… and also to encourage you to play nice with your friends.

 

Here we go!

 

Vivendi Lab. Week 9.  Monday.

 

For Time:

 

80 Wall Balls 20/14

40 Handstand Push Ups

20 Deadlifts 365/255

 

Rest 10 Min

 

21 Chest to Bar Pull Ups

21 Kettlebell Swings 70/53

21 Squats with the Kettlebell

15 Chest to Bar Pull Ups

15 Kettlebell Swings 70/53

15 Squats with the Kettlebell

9 Chest to Bar Pull Ups

9 Kettlebell Swings 70/53

9 Squats with the Kettlebell

 

Rest 10 Min

 

12 Power Snatch 155/105

2 L Sit Rope Climbs

9 Power Snatch 155/105

2 L Sit Rope Climbs

6 Power Snatch 155/105

2 L Sit Rope Climbs

3 Power Snatch 155/105

2 L Sit Rope Climbs

 

Team Version:

 

In Pairs For Time:

 

(On Part 1 only 1 Person may work at a time)

150 Wall Balls

80 Handstand Push Ups

50 Deadlifts 365/255

 

Rest 7 Min

 

(On Part 2 both athletes do the entire workout but MUST move from station to station together)

21-15-9

Chest to Bar Pull Ups

Kettlebell Swings 70/53

Squats with the Kettlebell 70/53

 

Rest 7 Min

 

Partner 1: 12 Power Snatch – 1 Legless Rope Climb

Partner 2: 12 Power Snatch – 1 Legless Rope Climb

Partner 1: 9 Power Snatch – 1 Legless Rope Climb

Partner 2: 9 Power Snatch – 1 Legless Rope Climb

Partner 1: 6 Power Snatch – 1 Legless Rope Climb

Partner 2: 6 Power Snatch – 1 Legless Rope Climb

Partner 1: 3 Power Snatch – 1 Legless Rope Climb

Partner 2: 3 Power Snatch – 1 Legless Rope Climb

155/105

 

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Posted by

Brennan Fjord.  Otherwise known as Santa’s Little Helper.

brennan

 

 

The crew at Ute CrossFit has become somewhat of an extended family to me.  I have been working with Coach Mike since after regionals and have been hanging with that crew whenever I go home to visit family.  Brennan is a beast and I am excited to see what he does this season.

 

@michaelcazayoux

@brute.strength

@builtfjordtough

 

Some of today’s workout is one I got from them and did at NorCal today.  The rest of it is some skill work I worked in this week.

 

Vivendi Lab. Week 8. Sunday.

 

10 Min EMOM

1 Min Max Static Handstand Hold (freestanding if possible)

1 Min Max Distance Handstand Walk

 

 

From BrUte…

 

30 Power Cleans 155/105

30 Box Jumps 30/24

30 Handstand Push Ups

20 Power Cleans 155/105

20 Box Jumps 30/24

20 Handstand Push Ups

10 Power Cleans 155/105

10 Box Jumps 30/24

10 Handstand Push Ups

 

Jen…11:ish

Miranda 12:05

 

4 Max Effort Sets

Strict Muscle Up Plus Extra Dip

Get as many unbroken reps as possible

 

 

Notes:

 

Even if you SUCK at holding a static handstand, use that minute to practice.  If you aren’t able to walk on your hands yet, for that minute go to the wall and do shoulder taps.

 

Scale the power clean to a weight that you could do the 30s in 3-4 sets if you WANTED to.  I am not saying that’s the best way to do it.  I actually did 10 sets of 3 and was the first one done with that first set….Jen just owns handstand push ups like it’s her job.  

Use a higher box than you are used to.  Even if that means just adding a 15lb plate to the 20″ to make it a little higher.

For your handstand push ups, use the pike if you need to.  You know how I feel about the damn abmats.  On other workouts, with less reps, I will give other options to get you up on the wall.

 

For the muscle ups, get it done!  Even if you can only get one each time that’s ok.  If you are only getting one or 2 each time OR if you don’t have muscle ups, do a few sets to failure with this scale.

 

Click Here to Download: erico

Click Here to View on IG: Muscle Up Scale

 

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Posted by

Missing this warm weather and Aloha vibes….the people were pretty cool too.

hike

 

 

Here are a few other workouts that went down when we were in Hawaii.  At any given time there were 3-4 different workouts to choose from.  The EMOM was of course designed by Jason.

 

I know we usually post the lifting stuff BEFORE the go for it type workouts…but today it’s backward.  Do it the way it’s written.  It is important to not always get caught up in doing a lift….and then…

 

You never know…you might like it better this way!

 

Vivendi Lab.  Week 8. Saturday.

 

EMOM 20

Even Minutes 20/15 Cal Row

Odd Minutes 20 Wall Balls 20/14

 

5 x 3 Split Jerk

 

5 Rounds of the following complex

1 Power Clean

1 Jerk

1 Squat Clean

2 Jerks

 

Start at 225/155 and go up if you can between rounds.  Rest 1-2 min between rounds.

 

Notes:  

 

Time to start putting on your big boy pants for these rows.  If you have been following the site for a couple of months, you probably need to try to add a calorie to whatever it is you normally scale to.  Choose a number that consistently takes you 45-50 seconds.  For the wall balls, start with 20 and see how long you can hold on.  You’re probably not going to fail a wall ball shot….

 

For the 5 x 3 Split Jerk, start with 75% of what you got for your 2 rep max last week and try to add each set.

 

On the complex you CAN drop between the first jerk and the squat clean.  Reset quick and go though.  Pick a weight you know you can hit, but it’s difficult.  Then try to add each round.  It would be cooler for you to fail a jerk on your last round than leave some in the tank.

 

 

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Posted by

Garret is coming back to NorCal soon….fingers crossed anyway.

10808456_867294783304481_1621530511_a

 

It’s not 100% yet, but word on the street is Garret is going to be back with us for the 2015 Games season coming up!  So stoked to have one of my favorite training partners back.

 

Today’s workout is a throwback to last December and was actually one that was Garret’s creation.

 

Check him out on IG @garretmfisher

 

Vivendi Lab. Week 8. Friday.

 

Back Squat

10 x 2

 

Strict Press

10 x 2 

 

(can alternate back and forth between the 2 lifts in your session)

 

10 Min AMRAP

2 One Arm Dumbbell Snatches 75/50

2 Chest to Bar Pull Ups

4 One Arm Dumbbell Snatches 75/50

4 Chest to Bar Pull Ups

6 One Arm Dumbbell Snatches 75/50

6 Chest to Bar Pull Ups

8 One Arm Dumbbell Snatches 75/50

8 Chest to Bar Pull Ups

10 One Arm Dumbbell Snatches 75/50

10 Chest to Bar Pull Ups

Start back over at 2 and 2…..

 

7 Rounds 

10 GHD Sit Ups

1 Min Plank Hold

 

Notes:

 

Pick  weight for the squats that will challenge you and keep it the same for all 10 rounds.  Do the same for the strict press.  Go heavy and rest adequately between sets.

 

For the workout:  The weight on the dumbbell is moderate.  If you would use 135/95 for Isabel or Grace, you should be fine with this weight.  If you would scale that down to keep the time fast…scale the dumbbell.  Use roughly half of what you would use for those workouts.

 

For the Pull Ups:  If you have chest to bars, even if they aren’t great…do them.  At least do them for the first time through.

 

If you have not done many GHD sit ups scale to 5 or 7 each round.  Be smart.  If you don’t, you will be sore and not able to train potentially.  That’s silly.

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Posted by

Coach Chris spent some time with the Champ this week….

RichRun

 

Chris has been on the road even more than I have.  This week he spent some time in Cookeville with Rich and is headed to train up in Ann Arbor before he heads home.

 

Still made sure to send us the goods, though.  And we are so glad he did.

 

Vivendi Lab. Week 8. Thursday

 

Row Workout

.

Part 1:  3x3000m w/ 5min rest b/t reps

.

Workout Details: Alternate tempo for each 3000m interval

500m ON, 500m OFF

400m ON, 400m OFF

300m ON, 300m OFF

200m ON, 200m OFF

100m ON, 100m OFF

“ON” pace (per 500m)/“OFF” pace (per 500m):

.

Current 2000m Row PR Time

ON Pace/500m

OFF Pace/500m

Min

Max

06:20.0

01:39.9

01:41.6

02:04.5

06:30.0

01:42.5

01:44.4

02:07.7

06:40.0

01:45.0

01:47.2

02:10.8

06:50.0

01:47.7

01:49.7

02:14.1

07:00.0

01:50.3

01:52.5

02:17.4

07:10.0

01:52.8

01:55.0

02:20.6

07:20.0

01:55.4

01:57.8

02:23.9

07:30.0

01:58.1

02:00.6

02:27.0

07:40.0

02:00.6

02:03.1

02:30.2

07:50.0

02:03.2

02:05.9

02:33.5

08:00.0

02:05.9

02:08.3

02:36.8

08:10.0

02:08.3

02:11.1

02:40.0

08:20.0

02:11.0

02:13.9

02:43.1

08:30.0

02:13.6

02:16.4

02:46.4

08:40.0

02:16.1

02:19.2

02:49.7

08:50.0

02:18.8

02:21.7

02:52.9

09:00.0

02:21.4

02:24.5

02:56.2

09:10.0

02:23.9

02:27.3

02:59.3

09:20.0

02:26.5

02:29.8

03:02.6

09:30.0

02:29.2

02:32.6

03:05.8

09:40.0

02:31.8

02:35.4

03:09.1

09:50.0

02:34.4

02:37.9

03:12.4

10:00.0

02:37.0

02:40.7

03:15.0

.

Part 2: 

Perform after Part 1 (as soon as you are ready to complete each movement unbroken.

.

5 rounds

6 x Overhead Walking Lunge (135/95)

9 x Weighted Back Rack Jump Squats (135/95)

12 x Weighted Box Jumps

200m row (max effort sprint)

3min rest b/t rounds

.

Weighted Back Rack Jump Squats: Perform with a barbell on back. Begin with feet slightly wider than shoulder width.  Squat to 3/4 depth..  Explosively jump straight up getting both feet off the ground.  With control, land fully on both feet with hips back and chest and head up.  Focus on landing properly for each rep.

Weighted Box/Plate Jumps:  Using dumbbells (25lbs/15lbs) jump up and onto 12” box or plates.  Step off box and reset for each jump (no rebounding).

.

.

Run Workout

.

100m – 200m Accelerations 

Intervals of 100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m

Pace increases from mile speed down to 400m speed as intervals get longer.  

Walk back to start of next interval for rest.

.

Track Workout Details:  I got this acceleration workout from Joe Vigil, US Nat’l Team and Olympic coach.  “Because maximum velocity at VO2 max for most athletes corresponds very closely with race ability, we use that figure (mile time at VO2 max) to determine training paces.  Start workout at mile speed and end workout at 400m speed.”

Acceleration Workout Calculation

  • Mile time:  5min or 300sec or 75sec/400m or 19sec/100m
  • 400m time:  60 Seconds or 30sec/200m

Acceleration Workout Formula

Take your 400m speed for 200m (30sec) and subtract your mile speed for 100m (19sec). 

30sec – 19sec = 11sec

11sec ÷ 10 = 1.1sec

Acceleration factor of 1.1 seconds

Example:  100 to 200m Acceleration Workout Target Times

100 – 19.0

110 – 19.0 + 1.1 = 20.1

120 – 20.1 + 1.1 = 21.2

130 – 22.3

140 – 23.4

150 – 24.5

160 – 25.6

170 – 26.7

180 – 27.8

190 – 28.9

200 – 30.0

Total Workout = 1650m

.

.

Swim Workout

100 warm-up

  • 1×200 pull (alternate breathing:  right side down/left side back) w/ 30sec rest
  • 4×100 swim (#1: sprint 1st 25/bal easy; #2: sprint 2nd 25/bal easy; #3: sprint 3rd 25/bal easy; #4 sprint 4th 25/bal easy) w/ 30sec rest.
  • 4×100 kick w/ fins (#1: sprint 1st 25/bal easy; #2: sprint 2nd 25/bal easy; #3: sprint 3rd 25/bal easy; #4 sprint 4th 25/bal easy) w/ 30sec rest.
  • 1×200 pull (bilateral breathing pattern; alternate breaths 1 on right side to and next on left side) w/ 30sec rest.
  • 6×50 (odds: easy swim; evens: sprint) w/ 30sec rest
  • 6×50 kick w/ fins no board (alternate dolphin kick down & fast free/flutter kick back) w/ 30sec rest

100 warm-down

Total:  2000

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Posted by

howsit

 

Today was some more programming by Sam.  She talked a bunch of us into doing this one…..it was quite the experience.

 

Vivendi Lab. Week 8. Wednesday.

 

15 Power Cleans 185/135

15 Burpee Box Jumps 24/20

12 Power Cleans 185/135

12 Burpee Box Jumps 24/20

9 Power Cleans 185/135

9 Burpee Box Jumps 24/20

Straight into…

12 Power Cleans 225/155

12 Burpee Box Jumps 30/24

9 Power Cleans 225/155

9 Burpee Box Jumps 30/24

6 Power Cleans 225/155

6 Burpee Box Jumps 30/24

Straight into…

9 Power Cleans 245/175

9 Burpee Box Jumps 36/30

6 Power Cleans 245/175

6 Burpee Box Jumps 36/30

3 Power Cleans 245/175

3 Burpee Box Jumps 36/30

 

Sam’s time was 15 something.

Brennan Fjord 19:40

Emily Bridgers 19:39

Miranda 21:04

 

 

Notes:

 

Come up with your finishing weight first. Choose a weight where fresh you would still go singles with it, but you are confident with for the most part.  Subtract 20 lbs for the middle part and 40 lbs for the first part.

 

 

6 Responses to “Power Clean Burpee Box Jump Hell”

  1. Matt

    Brutal one. I scaled weight according to your suggestions and gave myself a 25 min. cap. Finished in 23:40. Thanks for posting this site. Great programming

    Reply
  2. Malcolm

    Hey I’m kind of math challenged, I can squat clean 205. would that be my ending wt? Also would my wt for SC BE 145, 165, 205

    Reply
    • Miranda Oldroyd

      I wouldn’t recommend using your 1 rep max for your final weight. I would say your final weight should be 185 or lighter.

  3. Superkeith

    Rx. 43:58. Heavy WOD! Could have used a little more warm up on a colder than normal morning in the garage gym.

    Reply
  4. josiah

    my power clean max is only 235 but my squat clean is 265. should i go to full cleans when it gets to heavy or lower weight enough to do all reps as power clean?? thanks for the input

    Reply
    • Miranda Oldroyd

      You can go either way. Maybe finish with 225, try to power but squat if you need to.

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Posted by

Sam Briggs is insane….and awesome.

 

Getting to train with Sam all last week was eye opening.  It was amazing to see, not just what she is capable of, but HOW MUCH she trains.  It’s incredible and I am very excited to see how she does this season.

 

I have a bunch of videos I need to make and some programming to get back on track with.  Going to keep giving you guys some of the stuff we did in Hawaii first.

 

Vivendi Lab. Week 8. Tuesday.

 

Snatch Balance

1-1-1-1-1

 

Deadlift

3-3-3-3-3

 

For Time:

12 Deadlift 315/205

12 Bar Muscle Up

9 Deadlift 315/205

9 Bar Muscle Up

6 Deadlift 315/205

6 Bar Muscle Up

 

A version of a little finisher Sam and Emily Bridgers did after one session…

 

With a partner

Finish 100 Muscle Ups for time

When you come off of the rings go into a 30 foot HS walk

(one person goes while other rests til you get to 100 combined reps)

 

Notes:

 

For the Snatch Balance, focus on technique before you get too concerned about weight.  This SHOULD NOT be a push press into an overhead squat.  Get under that weight.

 

For the DL/Bar MU workout.  Choose a weight that is heavy and challenging, but will likely be unbroken.  This should be a pretty short workout 5ish minutes.  If you have chest to bar pull ups but not bar muscle ups, try getting a little bit of a jump into it.  If you don’t have chest to bars very well do 2 to 1 of those or even singles with the same reps forcing yourself to get that chest contact.  YOU MUST USE A REGULAR GYMNASTICS KIP SWING if you are subbing chest to bar or regular pull ups.  NO BUTTERFLY!

 

If you are doing the finisher with a partner, choose a number that is realistic.  Sam and Emily were getting 5-10 reps every time.  If your number will be 2-3 thats fine…but lower the total to 50.  If you don’t have muscle ups you can do this with strict pull ups or even ring rows!!  For the ring rows set up a box so that you are parallel to the floor with arms locked out.

 

 

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