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Awesome shot of sibling sychronized Overhead Squats!!



Here is a session that Garret hit this week.


Vivendi Lab. Week 14. Saturday.


15 Min EMOM

Min 1 – 5 Bench Press 205/125

Min 2 – 30 Meter HS Walk

Min 3 – 15 GHD Sit Ups


10 Min EMOM

2 Back Squats HEAVY


5 Rounds for Time

500 Meter Row

400 Meter Run


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View from the dinner table in Dubai.


Here is a combo of a little of what I did here in Dubai today, along with something I am cooking up to do tomorrow.


Coach Chris is a little under the weather, but the workouts are coming!



Vivendi Lab. Week 14. Friday.


5 x 5 Strict Wall Facing HSPU (add a deficit if possible)


15 Min EMOM

1 Power Clean

1 Hang Squat Clean

1 Front Squat


10 Rounds for Time

5 Power Snatch 155/105

10 Handstand Push Up

15 Chest to Bar Pull Up



Start at 70% of 1 RM power clean for complex and go up if you can.


Goal on power snatch is to try to go unbroken.  This should be somewhat difficult at the weight you choose, especially because of the pull ups.  Scale HSPU to on the box if necessary.  Scale to regular or banded pull ups if necessary.  Keep the reps the same for your scales today.  So, if you are going to struggle with RX at those #s  then scale the demand of the movement…not the reps. 

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In case you didn’t see it, I changed the last part of yesterday’s workout since it was an accidental repeat.  In Dubai now so time for posts will be a little weird but I should have one from Hinshaw for tomorrow.


Here’s a solid Open Prep one for today.


Vivendi Lab.  Week 14. Wednesday.


100 Wall Balls

75 Power Snatch 75/55

50 Toes to Bar

25 Muscle Ups


Molly was right at 19 min

Mir 19:30ish




Something to think about.  Molly did her wall balls in very big sets, I did mine in sets of 10 or less but got back on quick.  The difference there was that I had 12 left when Molly finished.  It’s a difference, but not a giant one.  You can keep a pretty good pace most times with small sets if you are disciplined to keep the rest short!  Same thing on the T2B…hell fast singles for the last 10 is what I tried so my grip would be more fresh for the muscle ups.



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Congrats to Lauren and Garret Fisher, Sam Briggs and Dan Bailey…otherwise known as Team Progenex for absolutely CRUSHING The East Coast Championships in Boston this weekend!!!


Headed to Dubai for the rest of this week to coach a seminar out there.  Needless to say my times are going to be a little off for posting and posts might be short and borderline non-sensical.  Coach Chris is back with some good stuff for us this week, so look forward to that.  For today…a little lifting from Diane Fu and a workout that I stole from


Vivendi Lab. Week 14. Tuesday.


Snatch Pulls

4 x 3


5 Sets

Power Snatch

Hang Snatch

Full Snatch


5 Sets

Push Press into Push Jerk

Start at 70% of Max Push Press


20 Min AMRAP

Row 20 Calories

10 Burpees

5 Unbroken Clean and Jerks 185/125


I got 7 rounds in my back yard.



For the Thruster it should be a weight you can do unbroken fresh but you are not certain that will last for 20 min.  Only one way to find out.



5 Responses to “PRGNX takes ECC!”

  1. Adrian

    We did. Last Wednesday. Like she said, shes busy. Check out @sherwood215 on instagram or for good wods. Not trying to take away from ya here Miranda but I always use vivendi or sherwood as reference for my wods

    • Miranda Oldroyd

      Ah man! Guys, sorry about that. I actually did a different version, but a few of my cohorts hit the original version on the day that I posted it and so I had it in my head. I am going to change it to the version that I did. Give you an option if you already hit this one.

  2. Adrian

    Reposting this in response to Dewey : We did. Last Wednesday. Like she said, shes busy. Check out @sherwood215 on instagram or for good wods. Not trying to take away from ya here Miranda but I always use vivendi or sherwood as reference for my wods

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Have you signed up for the 2015 CrossFit Games Open??


Whether you have goals of qualifying for Regionals or even the Games…or you are just doing it to measure where you are this year, the Open is a big part of our community.  It’s the one time of year where we all come together to test our fitness.  It’s not about beating anyone but your old self.  If this is your first year, it’s a great opportunity to have a starting point to work from for next year.  If you are an Open vet it’s that time of year where we measure our progress. Make sure to participate!


Sign up for the 2015 CrossFIt Games Open at


Time for the Monday Monster Mash!


Vivendi Lab. Week 14. Monday.


For TIme:

42 Wall Ball 20/14

21 Back Squats 155/105

30 Wall Ball

15 Front Squats 155/105

18 Wall Ball 

9 Overhead Squats


Rest 10 Min


3 Rounds:

10 Deadlift 275/185

50 Double Unders


Rest 10 Min



Box Jumps 24/20

Chest to Bar Pull Ups

Shoulder to Overhead 115/75



Choose a weight for the squats that you are pretty sure you can go unbroken….at least if there weren’t wall balls you know you could.


For the deads this should be a heavy load for 10 reps, potentially broken up into 2 sets but no more.  If you aren’t great at double unders you may count your attempts.


Unless you cannot do 10 shoulder to overhead at this weight when you are fresh…do not change the weight on part 3.  Fight through and go!

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Vivendi Lab. Week 13. Sunday.


Starting at 50% and adding slowly work up to a heavy single Snatch.


Repeat with Clean and Jerk.


Deadlift 5 x 3


Jason’s Garage Special…


3 Rounds

2 Min Max Row for Calories

2 Min Max Bike for Calories

2 Min Max Ski for Calories

Rest 1 Min


Goal for Men = 100+ per round and Women is 75+


3 Responses to “No Football Sunday”

  1. Chris H

    Snatch-190 thats a 5lb pr! 200 is just around the corner.

    Clean and Jerk-235
    Max is 245, feeling more confident hitting weights close to my max.

    3 rds
    Cal row
    Kettlebell swings
    Double unders
    Rd1-208 reps
    Rd2-187 reps
    Rd3-185 reps
    No bike or ski erg. Sun kb swings 62lbs and dubz.

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Joe Fonseca

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TIme to have a little bit of fun with a teammate today.  Two fun team workouts coming up….


Vivendi Lab. Week 13. Saturday.


Teams of 2…

10 Min on the Clock.

20 Wall Balls

3 Rope Climbs

So…partner 1 is doing 20 Wall Balls while partner 2 is doing 3 rope climbs.  Switch back and forth in an AMRAP, but you can’t move on until both partners are ready.


This one came from Sam Briggs and Emily Bridgers in Hawaii.  We did a version of it about 5 weeks ago…but here we go again.


Teams of 2.  

For Time:

100 Muscle Ups (combined)

One person works at a time

BUT…when that person has to come off of the rings, they must complete 5 hang power cleans 175/115 and a 20 foot HS Walk before the other partner can go.  Keep going through til the pair have completed 100 muscle ups between the 2 of them.

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Today, be zen like Jen….


Vivendi Lab. Week 13. Friday.


Rest or Make Up


4 Responses to “Morganatic”

  1. Jackeline Tellez

    This is the first week I’ve been doing these workouts (been following for a while but first time I attempted to do the workouts each day) and I was just thinking how tired my body was feeling this morning! Relaxing with a glass of wine tonight :)

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I recently helped good friends of mine, Ben Alderman and Blair Morrison, put on a cool lifestyle challenge competition.  I got to program the workouts to help the participants with their weight loss goals for this comp and was asked not to post them on my own site til it was over….well, that day has come.


A little gymnastics work from Sean Lind then one of the workouts I designed myself.


Vivendi Lab. Week 13. Thursday.


5 x 5 Dips on Stationary Dip or Parellel Bars

Add weight each round.  Pause for 5 seconds at the bottom each time.


5 x 3 Weighted Pull Up


10 min AMRAP
1 round of Cindy
(5 pull ups, 10 push ups, 15 squats)
5 power cleans 135/95

Rest 5 min

10 Min AMRAP
1 round of Cindy
(5 pull ups, 10 push ups, 15 squats)
7 power cleans 115/75




If you can’t add weight to the dips or pull ups that is fine.  Work a slow negative for both movements, even if you have to break up the sets of 3 and 5 to do so.


For the AMRAPs.  The goal is to choose a style of pull up, push up and weight for clean that allows you to keep moving fast.  Do not do band pull ups.  Getting in the band takes too long.  Do jumping or ring rows.  Go to your knees on the push up if you need to.  If you can’t string multiple sets of power cleans at that weight, lower it down a little for both rounds.  Goal should be to get 5-10 rounds or more in BOTH AMRAPs (total of 10-20 rounds).



2 Responses to “Party Next Door”

  1. Jeff

    Love the workouts. Wasn’t until a month ago that I realized this type of programming is for elites. I’m loving the challenges and continue to work to not having to scale. Keep up the good work!

  2. Ray

    8 rounds + 5 on the first part
    7 rounds + 25 on the second half.
    exact same power out put for both parts according to beyond the white board. 169.8 (ft*lbs)/sec avg power output.

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Vivendi Lab. Week 13. Wednesday.


Power Snatch



Snatch Balance



Squat Snatch 



Go through all 5 sets of each before moving on to the next.  Take your time with these.  Do not do an EMOM or anything silly.  Work technique and try to go heavy.


20 Min AMRAP

20/15 Calorie Row

10 Burpees over the Bar

5 Thrusters 185/135




Use a thruster weight that is doable for 5 in a row fresh, but may possibly get broken up during the workout.



4 Responses to “Fasho”

  1. Joe

    coming off of an injury so took it easy today!
    just did power snatches worked up to 170 x3

    used 160 for thrusters 6 rounds + 20 cals

    do you know any athletes that have knee cartilage issues?? if so, do you know what they do to pre-hab and train on it since cartilage stuff is kinda chronic!

  2. Dewey

    I just want to thank everyone who contributes to this programming. I started cf March of last year. Needless to say I figured out fast how weak I was. The first time I snatched weight it was 75 pounds. I weighed 220. I started following vivendilab in September and it is the shit. I am down to 200 and dropping.Two weeks ago I pr squat snatched 160. I just hit 175 tonight. Thx. Dewey

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