Overhead Squat  5x15xM.E.

Rest 5 minutes.

21-15-9 reps of:

225 pound Deadlift 

Ring dips

Post loads and time to comments.

Coach Eric’s notes:  Work up to your 15 rep max overhead squat.  A really good long-term goal is to do your own bodyweight for 15 reps!  Scale the WOD as needed but not too much.  Far too often I see people using too much band or not completing full reps for the sake of time.  Think of it this way, take as long as is needed to do the reps right.  Train so that you get better with every workout.  Ladies use 135 pounds for the Deadlifts.

"Fran" Demo - Eric Vandermeersch - CrossFit Mississauga

Front Squat 5x1xM.E.

Rest 5 minutes.

Complete as many rounds as possible in 15 minutes of:

95 pound Power Snatch, 5 reps

35 Double-unders

Post loads and time to comments.

Coach Eric’s notes:  Work up to a max effort Front Squat.  Don’t rush your sets and keep your form perfect.  I hope you all got better at Double-unders last month or this one is going to be very frustrating.

"A Language to Diagnose: Part 4" with Kelly Starrett, CrossFit Journal preview video [wmv] 

Rest Day

Go back and hit a WOD that you missed

Try and get to each of the 5 posted WODs every week!

Coach Eric’s notes:  It has been brought to my attention that some of you are not very fond of the posted rest days. Though it frustrates me to no end that some of you don’t understand the benefits of this method of programming, I will attempt to explain.

You are far less likely to come into the gym and train the movements that you suck at because it feels a lot better to come in and train the movements you’re good at. Most people are NOT training more than 5 days a week so by posting 2 rest days it forces you to hit all of the programmed WODs instead of having extra WODs that allow you to pick and choose. Because when you pick from the extra WODs, I’d bet my ass you’re not picking the ones that you should be in order to get better. 

So, if you want to be fitter than you ever thought you could be and actually be able to do everything a crossfitter should like snatches, double unders, pullups and proper, deep overhead squats, just do the damn WOD and quit your complaining.

Love you all.

"CrossFit and Throwing Practice" with Matt Hasselbeck - video [wmv]

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Post results to comments.

Coach Eric’s notes:  Unless you require no assistance on this at all, meaning you can complete it as Rx’d, you should not finish the full 30 rounds on the minute or you weren’t challenging yourself and you over scaled the WOD.  Remember, get better today.  Make it suck!

111104 WOD Demo - Tony Corallo

Tabata Burpees (20 seconds on and ten seconds off) for 32 rounds.

Post the total number of burpees completed to comments.

Coach Eric's notes: Anyone who doesn’t show up today is a huge baby!  Get your ass in and do your 16 minutes of burpees.  If you absolutely can’t make it, do it on the next posted rest day.

"Midline Progressions on Rings" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv]

Rest Day

Coach Eric's Notes: Oh what do you know? A rest day! Burpees anyone? Pick up one of the WODs you missed.

111105 WOD Demo - Jimmy Schutz - CrossFit Bolton

Overhead Squat 5x15xM.E.

Rest 5 minutes.

Complete as many rounds as possible in 15 minutes of:

50 Pull-ups

50 Push-ups

Post loads and time to comments.

Coach Eric’s notes:  Try and squat more weight than last time!  

I’d rather see one round of hard reps posted than five shitty rounds of flailing around, reaching with your chin or using too much band.  Get your damn chest to the ground on the push-ups!

Highlights from the CrossFit Kids Gauntlet Event - video [wmv] 

For time:

155 pound Clean and Jerk, 30 reps 

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable. 

Post time to comments.

Coach Eric’s notes:  Yes, you have to squat all the way down.  Yes, you have to hook grip the bar.  Why wouldn’t you?  I don’t care if it hurts your thumb, you’ll get used to it!  Yes, you can thruster the bar instead of jerking it but only if you are going as Rx’d, otherwise your weight is too light.  Women use 100 pounds.

Talayna Fortunato's 2:26 Fran - video [wmv] 

For time:

200 Double-unders

Every time you miss you must do three burpees

Coach Eric’s notes:  A missed attempt at a double under counts as 1 double under for this workout only.  Scale up or down as needed.  If you’re good at doubles do more reps or go for 20 minutes.  Ask the trainer to upscale for you.  This WOD will make you better at doubles without question.

"We Don't Do Easy, We Don't Do Lazy" with Erin LaVoie by Sevan Matossian, CrossFit Journal preview video [wmv]

Rest Day

Go back and pick up a WOD you missed.

"Jumping Backwards" with Coach Mike Burgener - video [wmv] 

Front Squat 5x5xM.E.

Rest 5 minutes.

For time:

135 pound Power Clean, 30 reps

135 pound Jerk, 30 reps

Post loads and time to comments.

Coach Eric’s notes:  Add weight every set and work up to your heaviest possible set of five front squats.  The second part of the workout is like a broken up Grace.  Keep your technique and you’ll get through it a lot faster.  Hook grip the damn cleans.

"A Language to Diagnose: Part 5" with Kelly Starrett, CrossFit Journal preview video [wmv] 

Complete as many rounds in 20 minutes as you can of:

95 pound Power Snatch, 3 reps

95 pound Overhead Squat, 3 reps

Post time to comments.

Coach Eric’s notes:  Scale this as needed and for those of you that think this looks easy, upscale the weight!

Rich Froning does "Grace" at 225 pounds in 4:49 - video [wmv] 

Rest Day

Pick up a WOD you missed and if you’re caught up on all the WODs, work your weaknesses.

Highlights from the CrossFit UFC Fan Expo, Mens Competition - video [wmv] [mov] Womens Competition - video [wmv]

Two rounds for time of:

95 pound Thruster, 30 reps

30 Pull-ups

Post time to comments.

Coach Eric’s notes:  Yep, even worse than Fran.  Cry me a river.

"A CrossFit Transformation", CrossFit Journal preview video [wmv]

For time:

100 Kettlebell swings, 1.5 pood

100 Push-ups

75 Kettlebell swings, 1.5 pood

75 Push-ups

50 Kettlebell swings, 1.5 pood

50 Push-ups

Post time to comments.

Coach Eric’s notes:  This is gonna be long. This is gonna be hard. Okay, we’re on the same page, now lets just get it done!

"Isabel-Off" with Josh Everett and Dave Lipson, October 2010 - video [wmv]

Overhead Squats 5x15xM.E.

Rest 5 minutes.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Coach Eric’s notes:  Focus!  You have the entire minute to get the pull-ups done.  If you are using bands start with the absolute minimum you need to get the pull-ups and slowly add as needed.

The Med Ball Progression with Erik Preston and Dave Lipson - video [wmv] [mov]

Rest Day

Go back and get one you missed!

"Coaching Points for Lifting Stones: Part 2" with Rob Orlando, CrossFit Journal preview video [wmv] 

Three rounds for time of:

115 pound Snatch, 10 reps

10 Burpees 

Post time to comments.

Coach Eric’s notes:  Scale as needed but I want to see you guys really focus on nailing these snatches! Ya thats right, you heard me. I want you to nail these snatches!  Now get your filthy, dirty minds out of the gutter and hit this WOD with everything you got!  Ladies use 75 pounds.

"A Language to Diagnose: Part 6" with Kelly Starrett, CrossFit Journal preview video [wmv]

Front Squat 5x3xM.E.

Rest 5 minutes.

135 pound Hang Power Clean, 100 reps for time

Every time you drop the bar you must do 35 Push-ups

Post loads and time to comments.

Coach Eric’s notes:  Work up to your heaviest possible triple on the front squat.  

If you still haven’t figured out the benefits of the hook grip, now is the time to see the light.  Let’s see some really good push-ups on this one.  I see you all getting so much better at them.

Behdad Salimi 214kg Snatch World Record - 2011 World Weightlifting Championship

Rest Day

Hit a WOD that you missed.

"Gaining Strength" with Dave Lipson and Nadia Shatila by Again Faster Equipment - video [wmv]

30-20-10 rep rounds for time of:

225 pound Deadlift

Box Jump, 24”

Burpees

Post time to comments.

Coach Eric’s notes:  Let’s make this one a fast one.  Just don’t let your body stop moving and you’ll get a great time!

"Westside Barbell Speed Bench Day" with Louie Simmons, CrossFit Journal preview video [wmv]

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Post time to comments.

Coach Eric’s notes:  This one will definitely knock the wind out of you if you do it right.

"Specializing In Power" with Coach Mike Burgener - video [wmv]

Five rounds for max reps of:
Wall-ball, 20 pound ball, 10 ft target
Burpees
Pull-ups

Rest 1 minute

In this workout you move from each of three stations after a minute.  The clock does not reset or stop between exercises.  This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.  One point is given for each rep.

Post score to comments.

Coach Eric’s notes:  Nobody likes wall-balls.  Nobody likes burpees.  But you know what’s even worse? Whiners!

"Finding Motivation" with Anthony Lovino, CrossFit Journal preview video [wmv]

Rest Day

Go back and get a WOD you missed!

"Mental Toughness" with Matt Hasselbeck - video [wmv]

Overhead Squats 5x15xM.E.

Rest 5 minutes.

Snatch practice for 20 minutes

Post loads to comments.

Coach Eric’s notes:  Just get better at the snatch.  If you think you can, work up to a one rep max, or maybe work that technique with lighter weights.  Ask the trainer.

"CrossFit Kids Trainer Course: Teen Weightlifting" by Again Faster Equipment, CrossFit Journal preview video [wmv] 

For time:

1000 Double-unders

Post time to comments.

Coach Eric’s notes:  30 minute cap.  I hope you all beat your score from the last time.

The Med Ball Progression with Erik Preston and Dave Lipson - video [wmv]

Rest Day

Do a WOD you missed.

"Out The Door" with Dan Cerrillo - video [wmv] 

Front Squat 7x1xM.E.

Rest 5 minutes.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Coach Eric’s notes:  Go for a PR on the front squat.  You just did a pull-ups progression back on the 16th.  You should be able to beat that score.  Good luck.

"Teaching The Deadlift" with Erik Preston by Again Faster Equipment - video [wmv] 

21-15-9 reps for time of:

Burpees 

Kettlebell swings, 1.5 pood

Post time to comments.

Coach Eric’s notes:  This has to be at warp speed!  Don’t stop, even if you taste blood.  Actually, don’t stop even if you see blood!

For time:

135 pound Snatch, 30 reps

Post time to comments.

Coach Eric’s notes:  Let’s see how this goes.  I’m hoping that by now most of you can do this close to Rx’d.  Great month of training everyone!  Thanks for all the hard work.

"CrossFit Endurance: Running Hills" with Brian MacKenzie, CrossFit Journal preview video [wmv]