1 LAP AROUND BUILDING (BIG LOOP)
2 ROPE CLIMBS
3 BEAR CRAWL SHUTTLES
4 STAIR HOPS
5 BURPEE PULL UP TOE TO BARS
3 ROUNDS (OUTSIDE)
10 PUSH UPS
70 YARD SLED PUSH (2 PLATES)
20 BODY SQUATS
2-23-15
3 ROUNDS
1 LAP AROUND BUILDING (BIG LOOP)
2 ROPE CLIMBS
3 BEAR CRAWL SHUTTLES
4 STAIR HOPS
5 BURPEE PULL UP TOE TO BARS
3 ROUNDS (OUTSIDE)
10 PUSH UPS
70 YARD SLED PUSH (2 PLATES)
20 BODY SQUATS
1 LAP AROUND BUILDING (BIG LOOP)
2 ROPE CLIMBS
3 BEAR CRAWL SHUTTLES
4 STAIR HOPS
5 BURPEE PULL UP TOE TO BARS
3 ROUNDS (OUTSIDE)
10 PUSH UPS
70 YARD SLED PUSH (2 PLATES)
20 BODY SQUATS
Crossfit Open Preparation
With the 2015 Crossfit Open coming soon MixedFitnessArtist.com will be supporting athlete Kevin Penland by following along in the 5 weeks by doing the Open WODS on KP Fridays. This might be a good chance to work your technique and strength on other days of the week as you prepare. Here is a few links that may be of help, if anyone finds anything else post to comments.
http://breakingmuscle.com/olympic-weightlifting/20-tips-that-will-make-you-better-at-olympic-weightlifting
http://jasonferruggia.com/2-olympic-lifting-complexes-combos-for-massive-strength/
http://breakingmuscle.com/olympic-weightlifting/the-neurological-benefits-of-clean-and-snatch-complexes
http://firstpull.net/2014/04/02/the-why-and-how-of-weightlifting-complexes-a-simplistic-guide-to-the-use-of-complexes-part-2-how/
2-20-15
KP FRIDAY
IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT
RX / SCALED
100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED
2-13-15
FRIDAY THE 13TH, KEVIN PENLAND STYLE
FOR TIME
2 THRUSTERS 135/95 AND 2 OVER BAR BURPEES, THEN 4,4,6,6,8,8,10,10
500M ROW
5 PULL UPS
400M ROW
10 PULL UPS
300M ROW
15 PULL UPS
200M ROW
20 PULL UPS
*KP FRIDAYS SUBJECT TO CHANGE
FOR TIME
2 THRUSTERS 135/95 AND 2 OVER BAR BURPEES, THEN 4,4,6,6,8,8,10,10
500M ROW
5 PULL UPS
400M ROW
10 PULL UPS
300M ROW
15 PULL UPS
200M ROW
20 PULL UPS
*KP FRIDAYS SUBJECT TO CHANGE
2-11-15
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
5 SQUAT CLEAN AND JERKS
5 CHEST TO CHEST
5 STAIR RUNS
10 1 ARM SNATCH
10 KB SWINGS
10 PULL UPS
15 WALL BALLS
15 OH PLATE LUNGES
15 TOE TO BARS
20 3 WAY SHOULDERS
30 HR PUSH UPS
40 FULL SIT UPS
50 AIR SQUATS
60 DU'S
25 MINUTE AMRAP
5 SQUAT CLEAN AND JERKS
5 CHEST TO CHEST
5 STAIR RUNS
10 1 ARM SNATCH
10 KB SWINGS
10 PULL UPS
15 WALL BALLS
15 OH PLATE LUNGES
15 TOE TO BARS
20 3 WAY SHOULDERS
30 HR PUSH UPS
40 FULL SIT UPS
50 AIR SQUATS
60 DU'S
2-09-15 and following Monday
5 MINUTE CARDIO (ROW MACHINE, TREADMILL, BIKE, ELIPTICAL, ETC)
1 PLUS REPS GHD SIT UPS*
1 PLUS REPS HORIZONTAL PULL UPS*
1 PLUS REPS HANDSTAND PUSH UPS*
1 MINUTE DOUBLE UNDERS (OR DOUBLE UNDER PRACTICE)
* CARDIO CAN SWITCH EACH ROUND, THE 1 PLUS REPS ARE DESIGNED FOR YOU TO GO UNBROKEN AS FAR AS YOU CAN BUT ONCE THE REPS ARE BROKEN YOU WANT TO MOVE ON TO NEXT EXERCISE
2-6-15
KP FRIDAY
8 MINUTE AMRAP
10 FRONT SQUATS 135/95
40 DOUBLE UNDERS (SINGLES DO NOT COUNT THIS TIME)
REST 2 MINUTES
8 MINUTE AMRAP
100M ROW
10 T2B
BONUS
3 MINUTE AMRAP
6 MUSCLE UPS RING/BAR
12 DEADLIFTS 225/155
90 SECOND REST
3 MINUTE AMRAP RING/BAR
4 MUSCLE UPS
8 DEADLIFTS 275/185
90 SECOND REST
3 MINUTE AMRAP
2 MUSCLE UPS
4 DEADLIFTS 315/225
8 MINUTE AMRAP
10 FRONT SQUATS 135/95
40 DOUBLE UNDERS (SINGLES DO NOT COUNT THIS TIME)
REST 2 MINUTES
8 MINUTE AMRAP
100M ROW
10 T2B
BONUS
3 MINUTE AMRAP
6 MUSCLE UPS RING/BAR
12 DEADLIFTS 225/155
90 SECOND REST
3 MINUTE AMRAP RING/BAR
4 MUSCLE UPS
8 DEADLIFTS 275/185
90 SECOND REST
3 MINUTE AMRAP
2 MUSCLE UPS
4 DEADLIFTS 315/225
2-4-15
RON DEMAAGD 25 MINUTE AMRAP
1 CHEST TO CHEST
5 PULL UPS
5 T2B
5 BOX JUMP
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
*ADD 1 REP PER ROUND
1 CHEST TO CHEST
5 PULL UPS
5 T2B
5 BOX JUMP
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
*ADD 1 REP PER ROUND
2-2-15
50 WALL BALL
10 TOE TO BARS
10 PUSH UP TO SIDE PLANK
5 ROPE CLIMB
40,8,8,4
30,6,6,3
20,4,4,2
10,2,2,1
10 TOE TO BARS
10 PUSH UP TO SIDE PLANK
5 ROPE CLIMB
40,8,8,4
30,6,6,3
20,4,4,2
10,2,2,1
2015 IS YOUR YEAR
We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons. - Jim Rohn
WHAT ARE YOUR FITNESS GOALS YOU WILL ACHIEVE THIS 2015 YEAR?
POST TO COMMENTS
1-30-15
KP FRIDAY
100 CAL ROW
25 OH SQUATS 95/65
25 SQUAT CLEANS 135/95
25 DEADLIFT 225/155
4 BURPEES EVERY MINUTE ON THE MINUTE
100 CAL ROW
25 OH SQUATS 95/65
25 SQUAT CLEANS 135/95
25 DEADLIFT 225/155
4 BURPEES EVERY MINUTE ON THE MINUTE
1-28-15
RON DEMAAGD 30 MINUTE TIME CAP
60 FULL SIT UPS
60 PUSH UPS
50 BAR CURLS 45/35
50 BAR DIPS
40 PULL UPS
40 SDHP 70/53
150 DOUBLE UNDERS
3 BURPEES EVERY MINUTE ON THE MINUTE
60 FULL SIT UPS
60 PUSH UPS
50 BAR CURLS 45/35
50 BAR DIPS
40 PULL UPS
40 SDHP 70/53
150 DOUBLE UNDERS
3 BURPEES EVERY MINUTE ON THE MINUTE
1-26-15
FOR TIME
110 DOUBLE UNDERS
90 BODY SQUATS
70 WALKING LUNGES
50 FULL SIT UPS
30 GHD SIT UPS
10 ROPE CLIMBS
2 BURPEES EVERY MINUTE ON THE MINUTE
110 DOUBLE UNDERS
90 BODY SQUATS
70 WALKING LUNGES
50 FULL SIT UPS
30 GHD SIT UPS
10 ROPE CLIMBS
2 BURPEES EVERY MINUTE ON THE MINUTE
1-23-15
KP FRIDAY
3 ROUNDS FOR TIME
50 DOUBLE UNDERS (100 SINGLES)
40 YARD SLED PULL 4 PLATES/3 PLATES
30 PISTOLS (10-1 OR 300 BODY SQUAT SUBSTITUTE)
20 KB SWINGS 70/53
10 POWER CLEAN 155/105
1 SMALL LAP
3 ROUNDS FOR TIME
50 DOUBLE UNDERS (100 SINGLES)
40 YARD SLED PULL 4 PLATES/3 PLATES
30 PISTOLS (10-1 OR 300 BODY SQUAT SUBSTITUTE)
20 KB SWINGS 70/53
10 POWER CLEAN 155/105
1 SMALL LAP
1-21-15
RON DEMAAGD 25 MINUTE AMRAP
1 SHORT LAP
10 T2B
5 DEADLIFT
10 PU TO CRAB
5 BURPEE SLED SHOVE
10 3-WAY SHOULDER PLANKS
1 SHORT LAP
10 T2B
5 DEADLIFT
10 PU TO CRAB
5 BURPEE SLED SHOVE
10 3-WAY SHOULDER PLANKS
1-19-15
10 HSPU (HAND STAND PUSH UP)
10 PULL UPS
10 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
10 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
8 HSPU
8 PULL UPS
8 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
8 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
6 HSPU
6 PULL UPS
6 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
6 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
4 HSPU
4 PULL UPS
4 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
4 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
2 HSPU
2 PULL UPS
2 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
2 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
10 PULL UPS
10 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
10 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
8 HSPU
8 PULL UPS
8 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
8 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
6 HSPU
6 PULL UPS
6 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
6 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
4 HSPU
4 PULL UPS
4 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
4 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
2 HSPU
2 PULL UPS
2 SINGLE ARM DUMBELL SNATCH 90/70/50/40/30
2 GOBLET SQUAT 70/53
1 BEAR CRAWL SHUTTLE
1-16-15
KP FRIDAY PROGRAM
0-10 MINUTES
20 POWER CLEAN 135/95
20 FRONT RACK LUNGE 135/95
20 PUSH JERK/PRESS 135/95
10 MINUTES-FINISH
4 ROUNDS
10 PULL UPS
500 M ROW
10 BOX JUMP
0-10 MINUTES
20 POWER CLEAN 135/95
20 FRONT RACK LUNGE 135/95
20 PUSH JERK/PRESS 135/95
10 MINUTES-FINISH
4 ROUNDS
10 PULL UPS
500 M ROW
10 BOX JUMP
KP POSSE MEMBER DAKOTA AYESTARAN DEMOS THE BOX JUMP
1-14-15
RON DEMAAGD 25 MINUTE AMRAP
5 C2C
10 PULL UPS
5 THURSTERS
15 GHD'S
20 HR PUSH UPS
30 DU'S (60 SINGLES)
1 STAIR CRAWL
5 C2C
10 PULL UPS
5 THURSTERS
15 GHD'S
20 HR PUSH UPS
30 DU'S (60 SINGLES)
1 STAIR CRAWL
1-12-15
THE MFA 100
25 DEADLIFT 135/95
25 HANG CLEANS 135/95
25 SHOULDER TO OVERHEAD 135/95
25 BACK SQUAT 135/95
WITH EXCEPTION OF TRANSFERING FROM ONE EXERCISE TO THE NEXT EVERY TIME ALL 25 ARE NOT COMPLETED IN A UNBROKEN ROW PENALTY IS....
MFA TRIFECTA
25 PULL UPS
25 PUSH UPS
25 FULL SIT UPS
25 DEADLIFT 135/95
25 HANG CLEANS 135/95
25 SHOULDER TO OVERHEAD 135/95
25 BACK SQUAT 135/95
WITH EXCEPTION OF TRANSFERING FROM ONE EXERCISE TO THE NEXT EVERY TIME ALL 25 ARE NOT COMPLETED IN A UNBROKEN ROW PENALTY IS....
MFA TRIFECTA
25 PULL UPS
25 PUSH UPS
25 FULL SIT UPS
1-9-15
KP FRIDAY
100 DOUBLE UNDERS/300 SINGLES
SMALL LOOP AROUND GYM (CUT THROUGH ALLLEY WHERE HOMELESS HANG)
50 FT SLED PUSH 6 PLATES MEN/4 PLATES WOMEN
SMALL LOOP
30 PULL UPS
SMALL LOOP
500M ROW
30 PULL UPS
500M ROW
50 FT SLED PUSH
500 M ROW
100 DOUBLE UNDERS/300 SINGLES
100 DOUBLE UNDERS/300 SINGLES
SMALL LOOP AROUND GYM (CUT THROUGH ALLLEY WHERE HOMELESS HANG)
50 FT SLED PUSH 6 PLATES MEN/4 PLATES WOMEN
SMALL LOOP
30 PULL UPS
SMALL LOOP
500M ROW
30 PULL UPS
500M ROW
50 FT SLED PUSH
500 M ROW
100 DOUBLE UNDERS/300 SINGLES
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