Virt Weekly WOD July 10th, 2012

7/10/2012

4 Comments

 
WOD: From Littleton

3 Rounds:
10 Burpees2Lateral Jump (24")
12 KB Snatch (45lb)

-then-

3 Rounds:
10 Back Squats (135lb)
12 Deadlift (135lb)
(use same bar)

Post Total Time

Scale as appropriate for you

*NOTES: Do all 3 rounds of the first Couplet before moving to the next couplet.
-Burpee 2 Lateral Jump means do a burpee and then jump sideways OVER a 24" box/bench/whatever
-KB Snatch is one-arm, choose any arm and switch whenever you want..do all 36 on one arm if you want
-Squats and Deadlift - Use the same bar..don't care if you always start off the ground or rack it for back squats and then drop it to do the deads.
4 Comments

Virt Weekly WOD 3

6/30/2012

2 Comments

 
WOD: Modified From Littleton
Modified “Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 185lb
KB Swing: 45lb
Clean & Jerk: 115lb

2 Comments

Virt Wendler Strength2 3:3 Deadlift

5/25/2012

2 Comments

 
Wendler Week 3/Day 3:
Deadlift
5 Reps @ 75% max (210lb)
3 Reps @ 85% max (235lb)
AMRAP @ 95% max (265lb)

-then-

WOD: (modified from OneWorld)
4 Rounds:
Alternate between (meaning 2 rounds of each)
1) 3 min
Run 400m
Max reps Deadlift @ 135lb
Rest 1 Min

2) 3 min
Row 400m (or run 400m if no rower)
Max reps KB Swing @ chosen weight (45lb for me)
Rest 1 Min

*NOTES: In other words, it is 4 - 4minute rounds.  You do your run/row and then use the rest of 3 minutes to do max reps of the movement, rest 1 minute, move onto next round.




2 Comments

Virt Wendler Strength2 2:3 Deadlift

5/16/2012

3 Comments

 
Wendler Week 2/Day 3:
Deadlift
3 Reps @ 70% max (180lb)
3 Reps @ 80% max (210lb)
AMRAP @ 90% max (235lb)

-then-

WOD:
10-9-8-7-6....1
Deadlift (185lb)
KB Swing (45lb)
Sit Up
Burpees

3 Comments

Virt Wendler Strength2 1:3 Deadlift

5/10/2012

1 Comment

 
Wendler Week 1/Day 3:
Deadlift
5 Reps @ 65% max (180lb)
5 Reps @ 75% max (210lb)
AMRAP @ 85% max (235lb)

-then-

Do 'DT' in the post below
1 Comment

DT

5/1/2012

4 Comments

 
Hello, boys. Long time, no see. Glad to see that you're still posting and keeping up! Thought I'd post this strength WOD that we did over a year ago! (mainly because I want you to try it again)

DT
5 Rounds
12 Dead Lift
9 Hang Power Clean
6 Push Jerk

Rx'd is 155 lbs. I did it at 125 over a year ago so that's what I did it at last night.

2011 score: 15:45
2012 score: 11:37

:)

Rich
4 Comments

Back from vacatio Detox WOD

4/29/2012

1 Comment

 
Back from two weeks in Europe!  It was fabulous and I walked about 5-10mi each day BUT I also ate more bread in a day than I eat in a year and drank 4-10 Guiness a day... oh right, and save for the one time I sprinted up a hill to get a better picture, no exercise.

Plan going forward is this....today is a quick detox WOD to get me back into the swing.  Then continue Wendler 4 days per week, with 2 of those days (squat and deadlift day) to have a Crossfit component after the lifting.  I will probably try to make one heavier and one lighter.  Joe should be joining along so hopefully more will too and Joe will also be posting a lighter and/or bodyweight type workout 1x per week.

Another note:  Summer is upon us which means different things to different people.  For me it means most weekends I am out of town or otherwise preoccupied and also that I will be playing softball 1-2 nights/week, bball 1 night, and hopefully golf at least 1 time.  In other words, I have all the great intentions of doing the workouts as I said above but some "weeks" may take 1.5 weeks, etc.  The important thing is that we all don't lose motivation or beat ourselves up for going to a cookout on a beautiful day instead of hitting the gym.

If you made it this far, your reward is the following:
Quick warmup for future Wendler:
Squat @ 60% (135lb) 3x3
Deadlift @ 135 3x5
Overhead press @ 65lb 3x5
Bench @ 105 3x5


WOD: From OneWorld
50 KB Swing
10 Double Under (or sub singles...or tuck jumps)
40 KB Swing
20 DU
30 KB
30 DU
20 KB
40 DU
10 KB
50 DU
1 Comment

Virt Wendler Strength 3:3 Deadlift

4/9/2012

1 Comment

 
Wendler Week 3/Day 3:
Deadlift
5 Reps @ 75% max (205lb)
3 Reps @ 85% max (230lb)
AMRAP @ 95% max (255lb)

-then-

WOD: from Littleton

10-1
KB Snatch - each arm (35lb)
Burpees

The snatch is 10 Right Arm, 10 Left Arm, then 9 and 9 on the second set etc.



1 Comment

Wendler Strength WOD 2:3

4/2/2012

1 Comment

 
Wendler Week 2/Day 3:
Deadlift
3 Reps @ 70% max (190lb)
3 Reps @ 80% max (215lb)
AMRAP @ 90% max (245lb)

-then-

WOD: From OneWorld

"Heavy Annie"

Complete the following for time:

50 Double Unders
5 Clean & Jerk (85% of 1RM that you found yesterday)
40 DU
4 C&J
30 DU
3 C&J
20 DU
2 C&J
10 DU
1 C&J

Me: I will do DU and I found my 1RM Clean and Jerk yesterday was 160lb * 85% = ~135lb
1 Comment

Virt Wendler Strength WOD 1

3/23/2012

1 Comment

 
This is the first post that will begin to follow the Wendler 5-3-1 strength program.  I have decided that I need some real "programming" in order to improve as opposed to just picking workouts (and let's face it, we all do)
Expect that 4 times/week I will post a Wendler workout, based on MY 1RM that we found out on Wednesday.  Part of the program is that you also do other work so I will post that to and a lot of it is CrossFit.

The basics will be this:
Day 1: Squat work + crossfit
Day 2: Bench Press + Olympic lift work + Pull up progression
Day 3: Deadlift + CrossFit
Day 4: Overhead Press + Olympic lift work + Pull up progression
Possible Days 5/6: CrossFit

So, for Saturday(tomorrow), here is the workout:
Wendler Week 1/Day 1:
Squat
5 Reps @ 65% max (145lb)
5 Reps @ 75% max (165lb)
AMRAP @ 85% max (185lb)

*Notes: the program deducts 10% off your Max that we got to the other day and uses that as your Max calculations.  I have put my weights in ().  When I say AMRAP I mean 'As many REPS as possible' on that last set, GO ALL OUT

WOD:
OTMEM 8 minutes
1 Deadlift (225lb)
5 Bar facing Burpee
7 Goblet Squats (45lb)

*Notes: 'OTMEM' means 'On the minute every minute'
Bar facing burpee - Face the deadlift bar, do a burpee, jump over the bar, turn around, next burpee
Goblet Squat - Feel free to use dumbbell or kettlebell
1 Comment
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