Michael Winchester has written a pretty great article on what it takes to make a good coach. Click here to read: The Quintessential Coach.
Also, in case the “younger generation” hasn’t seen it, here’s an all-time favorite featuring Coach Winchester.
This video has nothing to do with anything, but I thought it was cool.
Spencer Arnold – 100kg Deficit Snatch Triple (touch & go):
We are starting a pulling wave that I’ve adapted from a cycle which was written by John Dill of CFSS (aka Outlaw 1a). There will be some new movements that many of you may not be familiar with. Please take the time to watch John’s instructional demo videos which will accompany each movement. Also, with this amount of pulling and posterior chain loading, please make sure to get the midline/recovery work in as well.
WOD 130208:
Strength
1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.
2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.
Midline/Recovery
3X20 Reverse Hypers – medium, rest 60 sec.
Question, should we be deadlifting in our oly shoes to keep consistency with cleans or barefoot? Thx
Yes
Thx, new it was kinda a noob ques and thought I may get ripped… Always pulled heavy barefoot and having a hell of a time in my romaelos… Guess I just answered my own ques
spencer loved your work on the “Machinist”
I’m away at school and the gym I train at does not have chains. Is there anyway to get a similar effect without the chains?
Use bands , difficult aspect is rigging the bands to the bar.
Bench question. 25% max weight hanging off the bar at lock out, correct? How much slack? Should the majority of the chain be hitting the floor at the bottom, or should it all stay off the floor for the whole rep? New to this, but pumped to try.
Just wondering when you plan on getting the programming up earlier for as Aussies/Kiwis? Been following 1 day behind like you said but would be handy if you could get the post up 1 day earlier in our timezone. E.g I would have got this in my email last night to do this today instead of doing this on Saturday..
Thanks
Just follow a day behind. I did all last year, it’s not going to keep you out of the Games or anything.
+1
So I have a small delima. The gym that I go to doesn’t have a reverse hyper machine. I know I can’t be the only one that has this obstacle in their way when it comes to following your programming. I have always dropped that part of my work out when you program them in. I hate doing this but I don’t know what my options are. I know the simple answer to this problem is buy a reverse hyper. That just isn’t an option right now as they are not free(or close to it) and I am at a small gym. Is there a substitute movement that will still target the same muscle recruitment?
Good Mornings best substitute I have found
But I don’t believe the purpose of Rudy adding the Reverse Hyper is for the muscle recruitment because its under “Midline/Recovery.” So, I’m also wondering what is a good substitute for the Reverse Hyper, in respect to its rehabilitative effects.
I don’t have a reverse hyper either so I rotate between RDl, Straight Leg Deadlifts, Good Mornings, Hamstring ball curls on a Swiss ball and Supine TRX hamstring curls. The last two are probably your best option for recovery. Nothing beats a reverse hyper so just pick something with hip extension and/or knee flexion.
http://lmgtfy.com/?q=good+sub+for+reverse+hypers
If i don’t have chains would you suggest using bands?
Hey Coach (or anybody really),
Stupid question and I know that the correct answer should be “Buy chains”, but I’ve gone TDY for the military this month, and I am wagering that the fitness center isn’t going to be keen on me bringing chain in. Any suggestions as to what I can do instead? Thanks in advance.
Just bench press at the 75% given and I would focus on a slight pause at the bottom while keeping the same bar path every rep
If you don’t have chains you should probably quit outlaw or just do your bench work “strict” don’t want to kip your bench aka “hitemp bounce house” you know it’s for fitness not competition….
That’s what you get for programming different shit.
USE YOUR BRAIN AND FIGURE SOMETHING OUT YOU DUMB MOTHER FUCKERS!!!
amen
LGA do you know what ME means?
Does anyone have a good substitute for double unders I was only born with one foot and the only thing I have is licorice and gum
Everyone just sub in some bicep curls and you’ll be set for the open… BTW, if you can’t use chains use bands… Just gotta figure out how to rig em. And no, don’t ask here use that thing called google and figure it out yourself…
Adam, you only have 1 foot?
C’mon boys, help the young pups out.
Or keep shitting on them, I don’t care.
I really enjoy the kindness everyone exhibits on the site. Probably the same d-bags that everyone avoids at their box.
You’re welcome.
Need someone to take my place at the Nor Cal camp next week in San Rafeal, Ca. Hit me up. 209-640-8525.
Go the hardware store and buy some big ass chain, problem solved. Bought ours last week, everybody love them. The most masculine movement ever with all the noise it makes.
Strength
1a) 205kg
1b) 90kg + Chains that weren’t heavy enough. (bar weight >50%)
2a)Bodyweight
2b)Bodyweight
Cond
7 MU +20 Burpees
5 + 17
4 + 17
4 + 16
4 + 10
3 + 14
3 + 13
Midline
No Rev Hyp
Played around with GHD band reverse hyper-y things.
Wait…how do I know how much the chains weigh? Is it their weight off the bar or on the bar? Oh and how much of the chain should be touching the floor when I start? Oh and one more thing did they invent answers to all this in a cool website called Google?
Was waiting for that…
Do I use google on my computer or my phone?
But but.. My Crossfit bro told me benching isn’t elite functional fitness.
No thanks spencer Ill just email you for answers…. Fuck the google!!
1a) #335
1b) #115
2a) Bodyweight
2b) bodyweight
reps= 53,49,53, 48, 50, 50, 52
ran out of time. had to go to work before hypers
Need someone to take my place at the New Orleans Camp starting next Sunday. Shoot me an email. robert.romero3@gmail.com.
strength
1a) 315#
1b) based on 160#
2a) 10#
2b) 15#
conditioning
-320
midline recovery
BW
1a) off 485
1b) off 315
2a) 35lbs
2b) bodyweight
Cnd –
7MU + 22 burpees
7+20
7+18
7+18
7+17
6+16
6+20
You killed this.
Making me blush. What gym are you out of? Id like to come train and learn from you sometime
I was thinking the other way around… I own NKC CrossFit In Kansas City Missouri come and train anytime man that would be awesome.
1a) off 470
1b) off 300
2a) 25lbs, 25lbs, 35lbs
2b) bodyweight, bodyweight (over under grip), 20 pound vest (over under grip)
Cnd –
7MU + 23 burpees
5+20
4+18
4+18
3+17
3+16
2+16
deadlift 315, need to either get some chalk or a stronger grip, probably the latter
bench 135+bands
pullups bodyweight, tried a set with 10pounds but had no explosiveness on the way up
ghr 5pound plate
conditioning
FML, DU’s and MU’s are my weaknesses, but thats what im here to work on
DU’s were very broken which im disappointed in. couldnt get any bar MU’s cuz i havent developed the proficiency yet to do em when im gassed
heres my burpee scores
24,17,20,17,17,16,22
total 7barMU attempts+133burpees
reverse hypers with miniband
1a) 160kg
1b) 50kg + 12Kg Kettlebells on blue band
Cond:
0/21
2/19
2/21
0/21
3/18
0/21
3/19
The rest will be done later.
1a 200 hook, 200 hook, 200 mixed grip, 200 straps, 180 hook, 180 hook, 180kg hook. Cut weight as my lower back was all over the place
1b 7 x 3 ring press ups with 20kg vest
2a 3 x 5 @ bodyweight
2b 10 @ bw, 5 @ bw + 5 scaled with purple band, 10 @ bw
Conditioning
2, 24
3, 21
2, 21
3, 20
3, 20
3, 19
2, 20
Total 18 + 145
Reverse hypers on ghd @ bw
MFS 366
1) 305
2) 160
a) bodyweight
b) bodyweight
RHypers at 95
Cond
7+21
2+17
3+19
3+18
4+17
3+18
4+15
1a) didn’t realize it was superset.. Off of 540 so it was 465 that was heavy.
2a) maxed missed last max day so 275lb
1b) 25lb
2b) 25lb
Cond
7+22
7+14
4+18
5+15
4+15
4+16
4+19
Midline-120lb
Wow tomorrow is gonna be rough fun day…
1)a) 130 KG
1)b) 90 KG + band (10 Kg at the top)
2) 3×5 Pullups @3113 tempo (+ 7 KG vest)
3×10 Hip Thrust @30 Kg
COND.
Did bar MU
7+20
4+18
5+11
5+14
4+6
2+15
0+18
Total 27 bar MU + 99 burpees = 126 rep
1a off 460
1b off 275
2a 26
2b 15 … holy crap, struggled last set, rested between final 5 reps
COND
7/17
5/18
4/17
3/18
3/15
4/17
3/17
Another team competition tomorrow so resting today but I am bummed to be missing another pulling day. After this weekend I will be hitting every day as written.
1a Off 425, mixed grip
1b No chains, used 75% (215) bar weight, plus green bands attached to KB
2a 1 set @ 35, 1 set @ 25, 1 set@ 25 with reverse grip
2b 25, 30, 35
Conditioning
2, 24
3, 17
3, 17
2, 17
3, 15
3, 15
2, 18
18 + 123
Recovery later
Only time for cond-
1-23
2-15
3-14
4-12
5-13
6-12
7-16
Oh, I got all muscle ups every round….
Of course you got all muscle ups… Where’d you workout today?
Strength
1a) 365lb
1b) 235lb + 30lb *band tension
2a) 25lb
2b) done
Conditioning
*Substituted regional standard hspu for MU, then switched to L-pull-ups for last two rounds because the eccentric portion of the hspu was getting dangerous for my head.
Burpees
28
13
16
12
10
17
18
Strength
1a) 405lb
1b) 140lb + 70lb *KB+band no chains*
2a) 35lb
2b) 35lb
Conditioning
7+24
5+20
4+22
4+20
4+19
4+18
1+20 (Ring slid down about 3in during the first MU damn near flew off the rings)
1a) 255
1b) 85 + bands
2a) 5, bodyweight x 2
2b) 10 all
Ccnd
1, 15
2, 15 – first time ever doing more than 1 in a row!!!
1, 15
1, 12
1, 14
1, 13
1, 15
midline- done
1a) 390
1b) chains were 36lbs total so I used 195lbs on bar weight to compensate
2a) 53, 45, 45
2b) BW, BW, 15lb
Conditioning: (strictish MUs..bent legs, low overhead)
7MU + 27 burpees
3+21
4+17
4+15
4+16
4+15
4+17
My hammys may not be functional tmro yeeee! Solid week.
The deads were based off 458
1a) 140 kg (Based of 165 kg 1RM)
1b) 45kg of weight + 24kg of kettlebells on bands (Based off 90kg 1RM) (The KB’s touched the floor at bottom of bench)
2a) 2 sets tempo @ BW, 3 sets regular strict pull ups @ BW
2b) BW
Conditioning – MU= 7(PB),3,4,4,3,4,4. 92 Burpees all up
Str-
1a) 365#
1b) 140# + black & red bands in place of chains
2a) 12 kg
2b) 8 kg
Cond-
7+26
4+21
2+19
2+18
3+17
2+23
1+28
*our ceilings are only roughly 9 1/2 feet high so basically all strict MU but regardless need to get better at putting more together
1a) Scaled down to 465, off 555. felt heavy
1b) 225 at the top, 185 + 40 in chains, felt light today. Shit I goofed the math. Should have been 245 on top. that’s why it felt so goddamn light.
2a) just bwt
2b) just bwt
Cond: Couldn’t get a single MU today, did big swing/ hips to rings pulls
7-0
7-8
7-8
7-10
7-12
7-14
7-14
no reverse hypers
470#
185#
Pull ups with two 20lb chains
25# plate GH raise
408 total reps conditioning
Strength:
1a) 460; based off 540…got someone to keep an eye on my descend.
1b) 170 + chains; based off 340.
2a) 25
2b) 25
Cond:
0/10
0/21
1/21
0/17
0/9
1/21
0/7
Midline/Recovery:
Good Mornings @ 135
1/2/2
No wraps with the Top Pull Deadlifts. That was fun! 🙂
mu progression work- done
strength
1a) 210#, couldn’t do the 85%
1b) 65# on bar plus chains
2a) 5#
2b) 10#
cond
subbed chest to bar for mu’s
midline/recovery
done w/50#
samsies aside from
1a) 215#
🙂
Strength:
1a) Off of 425-only have 340 in weight so I threw on my new chains, so it was 380 at the top. Who else had bloody shins after this?
1b) Off of 215-chains are BA
2a) 15, 10, 10
2b) 3×10 straight leg DL: 185
Conditioning:
5+20
1+21
2+23
2+16
2+15
2+15
2+14
Midline: forgot/no reverse hyper
M/F/S
2/3/3
While everyone was buying provisions to survive the blizzard this morning, I was out buying chains for competitive exercising, love my life.
Deadlifts- 195 (fuck me dead lol)
Bench press- no chain so done 85% 100kg
Strict temp pull ups- 12kg
GH raise- BW
Conditioning
4+25
4+24
3+20
3+21
3+20
3+20
2+20
Total MU 22 total burpee 150
Midline done on GHD with light band
Deadlifts: 255
Bench Press: 85 on bar + 33 chains
Strict tempo pull-ups: bw, 5, 10
GH raise: 10, 18, 26
Conditioning:
2, 24
1, 20
1, 20
1, 15
F, 20
F, 21
F, 24
Midline done on ghd
Deads @355
Bench no chains did about 80 85 percent
A) 30
B) 20
Cond
7,22
6,20
6,21
4,22
5, 20
4,19
4,19
1a) off 365
1b) off 255(no chains just 75%)
2a) 15 lbs
2b) 15 lbs
No cond.
Midline done.
7/2/2
1a. 385 lb. not 85% but new movement backed off some.
1b. 185 then 205 for all rds no chains
2a skipped
2b skipped
Conditioning: did ME CTB pull-ups
12-18
13-15
9-13
8-13
7-13
7-14
9-14
Strength
1a) 390
1b) 145+80 chains
2a) 20/25/30
2b) 10/15/20
Conditioning
5+14
5+12
5+12
3+15
3+11
4+13
3+16
Midline
140×3
decided to be a bad ass and do 7×3 bench at 90% because i dont have chains. I immediately regretted that decision at the start of this workout
7/27
7/26
7/21
7/17
5/19
5/17
5/21
I may be really good at muscle ups but my pushups suck and fried my chest real bad. Gotta get those pectorals stronger.
just so everyone knows how bad we actually all suck. Drew Shamblin who owns my gym did this workout right before me and his scores were
7/35
7/30
7/30
7/30
7/30
7/25
7/30
Well that’s promising…
He’s a freak. I’ve only beaten him on two workouts in my life and we train together almost every day.
Gerald Sasser just got anally raped on this wod by this dude. Holy cow lol
29/m/5’11″/190
Strength
1a) 360
1b) 125(with blue bands, no chains)
2a) bodyweight
2b) 2.5 (I know I suck)
Conditioning
2/20
3/14
2/14
2/14
3/14
2/14
2/16
(only 6th rd of DU broken)
Midline/Recovery
6×10
DL- 255
Bench- 110×4, 115×3
Pull ups- bw, 10lbs, 10lbs
GHD- bw, 5lbs, 15lbs
Conditioning (du, MU, burpees)
UB, 7, 18
UB, 4, 16
UB, 4, 16
UB, 3, 14
UB, 3, 17
14-rope broke-16, 3, 9
UB, 5, 10
Total MU- 29
Total burpees- 90
Total reps- 119
Rev hypers- done on GHD with band
Strength.
7 x 2 clean pulls with 305
1b) 130 + Chains
2a)
2b) Not enough time for both
Conditioning.
7 + 28
7 + 20
7 + 18
7 + 15
6 + 10
5 + 9
4 + 13
1A) 475 (Based off 550)
1B) 185 with chains (An approximation, but 3 reps were tough)
2A) 30-30-35
2B) 0lbs-0lb-10lbs
Conditioning:
Got all Double Unders
1) 7+26
2) 3+22
3) 3+16
4) 3+17
5) 3+16
6) 3+16
7) 3+16
Totals:
DU’s:210
Muscle Ups: 25
Burpees: 129
Total: 364
Strength
1A) 410 (based off of 485)
1B) 115 + 55 (based off 225)
2A) 25x3x5
2B) 10x3x10
Conditioning
DNF – Rope broke after round 1
Midline/ Recovery
DNC
M/F/S
8/8/4
I am doing all of my work at a globo gym, so no GHD, rings, chains, or bands and I have been told on numerous occasions that they don’t like chalk either. But I don’t really care.
DL: 430#
Bench: 250#
Pulls: 25#
RH: 25#
Conditioning:
1 2 bar muscle ups/10 burpees
2 4/9
3 4/8
4 4/8
5 3/10
6 3/5
7 3/5
Globo sucks… Me too. Do your self a favor and buy/bring your own bands. That’s what i do
1a. 270 (based off 315)
1b. 95 with chains
2a. 10-10-10
2b. 0-0-0
Conditioning:
Got all Double Unders (broke on 2 sets)
1. 2+23
2. 1+17
3. 2+12
4. 2+15
5. 2+15
6. 2+14
7. 1+14
Totals:
Double Unders: 210
Muscle Ups: 12
Burpees: 110
Total: 332
1a) 275
1b) 225
2a) BW
2b) 95 good mornings
Conditioning – chest to bar + ring dip for MU… still don’t have anywhere for MU
1- 2 burpees
2- 4 ”
3- 5 ”
4- 2 ”
5- 2 ”
6- 2 ”
7- 4 “
1a) 315#
1b) 245# (no chains, no bands)
2a) 44,44,35
2b)no weight, 10# on last set
Conditioning
7+22
6+23
4+25
5+21
4+21
4+20
3+16
•got spaced out and only did DU on the first last round.
1a. 225#
1b. 75# + chains
2a. Body weight for all sets
2b. Body weight x 2, 5#
Conditioning:
2/15
1/12
1/13
1/10
1/11
1/12
1/13
Midline: 3 @ 90#
M/36/6’2″/220lbs
Been a “follower” for about 6 months. Time to get serious and post. Also, stay a day behind “Aussie style” so I can see what sasser and Zach do and have a baseline for excellence…
Strength
1a) 425 mixed (felt easy, took a guess, haven’t maxed in a long time)
1b) 205 first 6, 225 last (also felt easy, same hear don’t do heavy bench and haven’t maxed for years) used reverse band set up, it took off about 50lbs at the bottom.
2a)Bodyweight
2b)Bodyweight (did anyone else feel like there hammys were gonna rip off the bone… Dam)
Cond, can’t do MU’s for shit and no rings at globo. Subbed C2B
5 +25 Burpees
5 + 22
5 + 20
5 + 21
5 + 18
Round 6 &7 skipped cause I blew up my rt calf doing fkn DU’s
Midline
No Rev Hyp, skipped. Tried to salvge calf 🙁
Forgot MFS 444
Played around with the DL
BP – 115X2, 135X5
Pull ups – Check, just body weight
GHD Raises – Check
Conditioning: MU/Burpee
1/18
3/15
2/17
3/14
3/15
2/13
3/13
1a) Top Pul DL’s @ 150kg
1b) No chains or bands so did Tempo Bench @ 90kg
2a) 25# / 35 / 45
2b) 10# / 10 / 20
Skipped conditioning, was in a rush.
Reverse hypers – 25 / 35 / 45
1a) 7X2 Top Pull Deadlifts @ 85%
265#
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains
155, 165, 170, 170, 170, 170, 170 – no chains
Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
4 rounds: 6 +14, 6 +12, 6 + 10, 4 + 9
1a) 180kg
1b) 70kg + bands
2a) just bodyweight
2b) just bodyweight 3 x 7. Holy fuck never done GHR before, needed a spotter to help me up and down..
Conditioning
7 + 21
7 + 19
5 + 19
3 + 20
2 + 20
5 + 18
4 + 15
Strength:
1a) 255
1b) 65lb bar weight plus chains
2a) strict with no weight/ not 5 consecutive
2b) 10lbs GH raise
Conditioning: DU not UB
CTB pull-ups /Burpees
6/19
6/15
4/19
5/13
4/14
4/17
5/15
Total reps: 146
Midline: 70/80/90
Strength
1a) 7X2 Top Pull Deadlifts @ 85% – Off of 505, 430lbs
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – Off of 235, 120lb + 60lb in chains
2a) 3X5 Tempo Weighted Pull-ups – with 35lb KB
2b) 3X10 Strict Weighted GH Raise – 15lb/BW/BW
Conditioning: Total 19/108
3/21
3/16
3/15
3/14
2/15
3/13
2/14
Midline/Recovery
3X20 Reverse Hypers – 120lbs