physical. 01/27/12

“Windigo”

12 Slam ball
2 TGU R @ 55lb. M, 35lb. W
6 Chest-to-bar or dead hang pullup*
2 TGU L @ 55lb. M, 35lb. W

x 6

*Substitution for CTB or DH pullup is 12 jumping or kipping pullups.

Each and every one of us will miss you each and every day Chris.
Being in the thoughts of so many so often will surely help keep you safe.
See you soon my friend.

video.

Turkish Get-Up Mod from Wolf Brigade on Vimeo.

Full TGU instructional segment coming soon…

physical. 01/26/12

Tire smash* (any variation)
vs.
Burpees from the bottom**

15 minutes

*Tire smash rounds will vary between :45, 1:00, and 1:30 and will be accompanied by a matching round of burpees.
**”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer or training partner will call out a specific number of reps and intersperse varied durations of rest, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start).

Additionally, thank you to all that attended and assisted with our first yoga class tonight at WB!
More to come, updates soon…

physical. 01/25/12

3L KB complex*
3R KB complex
6 Short swing**

12 minutes

*Today, 1 rep KB complex consists of 1 swing clean, 1 1-arm high pull, and 1 snatch performed in order.
3 reps left (9 movements total), 3 reps right (9 movements total) and then 6 “Short swing” equals 1 round.
**”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.

Then, skill work:

Handstands
Double-unders
GHD situps

physical. 01/24/12

Part 1:

60-second hollow rock/ hold
60-second L-sit*

Part 2:

200m row
30-second Airdyne sprint
20 double-unders

*L-sit and scaled variations are performed with thigh & knee at a minimum 90-degree angle with your upright torso.

1 round= 1 from “Part 1″, and 2 from “Part 2″.

10 rounds.

Pick your path, and modify it as needed to achieve equal work on each of the 5 pieces throughout the 10 rounds.

physical. 01/23/12

Path #1:

5-5-5-3-3-3-1-1-1 Barbell power clean + front squat*

Path #2:

10-8-6-4-2 KB clean + front squat (1 or 2 KB)

Path #3:

5-5-5-5-5 Barbell power clean or KB clean + front squat

Choose path based on exposure to and proficiency with each implement/ movement. Ex. Beginning level= Path #2 with a single KB clean + front squat. Advanced level= Path #1 with a goal of reaching and exceeding previous 1RM.

*After performing the power clean, count a 2/1000 in the full upright standing position before beginning the front squat to work on establishing a strong, mechanically correct rack position prior to the descent.

mental.

“Be courteous to all, but intimate with few; and let those few be well-tried before you give them your confidence.”
George Washington

physical. 01/21/12

Benchmarks!

Refer to the list linked above and choose the benchmark that best compliments your training week thus far.
If there are several that fit the bill, choose the one you have done the least or that features movements you struggle with most.

Wolf Brigade – Benchmark – Thirteen from Wolf Brigade on Vimeo.

physical. 01/20/12

6 DB pushup row
3 Inchworm

x 6

6 breaths, then:

10 jumps, 2 breaths
10 jumps, 4 breaths
10 jumps, 6 breaths
30 jumps

“Jumps” may be jump squats, box jumps, broad jumps, lateral jumps, or an obstacle-style series of jumps.
Pick one and stay with it throughout. Choose a movement geared to work your weaknesses, not indulge your strengths.

physical. 01/19/12

“Target Practice”

With a partner:

8 Wallball substitute @ 65lb. M, 45lb. W
16 Tire smash (any variation)

x 6

One partner works, while the other critiques your reps for accuracy and range of motion (and asks you nicely to repeat the ones you miss).
Wallball substitute reps (performed with a KB) are counted when the squat is below parallel and the weight is propelled with arms as hips open, not before.
Tire smash target is 2×2, and reps are counted only when you hit it.

Then:

10/10 Mace lifts x 4

Pick one mace movement and perform 10 reps for 4 sets, alternating work and rest with a partner.
Challenge yourself with both weight and choice of movement.

physical. 01/18/12

Turkish Get-Up:

2 minutes on, 1 minute off x 6.

Weight should be challenging but sustainable, and stay the same throughout. Goal is a matched number of reps in each set without pacing the 1st. Alternate hands specifically every few reps, at fatigue, or by round. Up to you.

Then:

1 Tabata interval (20 sec. work/ 10 rest x 8 ) Airdyne or Double-unders

physical. 01/17/12

15 DL*, 250 row
12 DL, 250 row
9 DL, 250 row
6 DL, 250 row
3 DL.

Then, skill work:

Front roll, back roll, handstand, headstand.

*Weight on the deadlift is BW to 1-1/2 BW based on proficiency and experience.

physical. 01/16/12

WB Benchmark

“Raining Blood” (Slayer – “Reign in Blood”)

5 Burpee box jumps
7 KB swings- 55lb. M, 35lb. W

4:17- count rounds.

Then, on a 20-minute descending clock:

“Situp Challenge”

350 situps- pick your path.

- Sets of 25 (under 6 months of attendance), sets of 50 (over 6 months of attendance).
- Motions may be repeated within workout, but never in order.*
- Today, we are working on a 20-minute descending clock.
Stay focused, move fast, and finish within allotted time.

*If you’ve been with us 6 months or more, you may only use Abmat in 2 of the 14 rounds.

Refer to situp list below; please ask questions in comments if there’s a motion you’re not familiar with.

event. 01/14/12

Athletes from WB participated in the ‘Hammerhead Fitness WNY CrossFit Challenge’ yesterday, and all performed well.
Congrats to Ashley, Rich, Kaela, and John on a hard-earned 2nd place finish among a field of strong teams, and thanks to all at CrossFit Rochester for hosting.

schedule. 01/13-01/14

WB will be closed on Friday 1/13 and Saturday 1/14.
Apologies for the short notice, and please pass this information on to any that may not see the site. Thank you.

For your amusement in the mean time, please read

this.

physical. 01/12/12

In a group of 3 or 4:

Leader:
250m row

vs.

Followers:
10 Tire smash
10 Slam ball

Each team member completes row one after another.
Non-rowers are performing as many sets of 10/10 as possible.
When row is complete, group moves into 3 minutes of skill work including mace swings/ lifts and situp list.

Perform “Leader/ Follower” sets and skill work sets x 3.

physical. 01/11/12

In sets of either 10, 20, or 30 reps and alternating between mace squats, full-range lunge, and elevator:

Change levels for 15 minutes.

Count total reps.

Choose rep schemes based on proficiency in each movement, fatigue, etc., and switch movements each set.

physical. 01/10/12

Heavy:

Short swing* max rep, max weight

Fast:

Power swing** x 20 @ 20lb. W, 25lb. M

Rigid:

5 second OH swing*** x 10 @ 35lb. W, 55lb. M

x 5

*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.

**”Power swing” ends at chin level and we pull the KB down as viciously as we drive it up. Weight should be light enough that there is a visual difference in speed between regular & power swing.

***5-Second Overhead swing reaches but does not cross the vertical plane and holds there for a full 5/1000. Keep a neutral, straight spine and an active shoulder in the lock out.
If the KB is in front of or behind your head, make an adjustment.

Then, skill work:

Handstands, double-unders, barbell snatch

physical. 01/09/12

The way we work drinking water here at WB is that members bring in cases once or twice a month, and you can drink as much as you need any time you need during your training days at no cost.
That being said, when people leave half-full water bottles laying around that their training partners paid for… well, in fairness, they should have to “pay” for them later.
When 10 non-empty bottles accumulate on the electrical boxes, some sort of hybrid burpee workout commences…

This time:

“Tail of the Snake”

- The entire group begins the 15 minute clock hanging from the pullup bar.
- As people drop, they perform burpees until the LAST member of the group finally falls.
- When the last person drops, the group returns to the bar, and the last member performs burpees until the first one of them drops again.
- The cycle continues for the entire 15 minutes, meaning you are either hanging from the bar or doing burpees at all times. And hustling between the two.

For those with overhead issues:

15 minute hollow hold/ hollow rock failure drill

Every time we break the hollow position, we perform 5 burpees.
Scale position as needed (bend legs, bend 1 leg, etc.) and fact-check the hollow by attempting to slide a hand underneath your low back. If the hand even partially fits, you’re not hollow. 

mental.

Speculation and certainty often run on parallel tracks in the minds of those that seek progress.
A questioning mindset is crucial to self-development in the mental or physical realms, but with the asking of questions often comes the anxiousness and restlessness of not knowing the answers.
(Ignorance is bliss?)

When answers become evident, rolling over, ignoring, and denying are passivist “strategies” that lead to one almost certain result: more of the same, or worse.

Initiative, resolution, and focus are strategies employed by the strong that require effort, and also lead to one almost certain result:

Progress.

When something in our path is limiting us, hurting us (or others), or distracting us from reaching our goals, don’t make a mental mistake and accept it, make the needed adjustments and correct it.

Learning from preventable mistakes should not be considered a useful lesson.