Rest Day 

Coach Mark's Notes:

The thruster/pull up combination is one of the best opportunities for any athlete to hit their maximum work capacity.  December's programming will focus on these two motions.  Starting with a Fran and ending with a Fran, you will improve significantly over the four-week program and see a big PR.  The closer that you follow the WODs, the better you'll do.  Have fun!

"Pigeon Toed Lifters" with Coach Mike Burgener - video [wmv]

"Fran"

21-15-9 reps for time of:

95 pound Thruster

Pull-ups

Post time to comments.

Coach Mark's Notes:

You will be using today's WOD as a gauge for the Fran at the end of the month.  Hit it hard, and make your reps solid.  NEVER sacrifice your rep quality for time.  Don't be a clock whore.  Nobody likes clock whores.  Ladies use 65 lbs.

"A Language to Diagnose With Kelly Starrett: Part 7" by Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Back Squat 5x5xM.E. (Pause completely at the bottom of each rep)

Push Press 3x3xM.E.

Post loads to comments.

Coach Mark's Notes:

5 by 5 back squats are a rough go.  Get low on them, and make sure that your pause at the bottom is held tight, don't let your body go loose.  Hold your breath and keep your abs tight, drive hard through your heels. 

Rest Day

Coach Mark's Notes:

Working on your flexibility and mobility is always time well spent.  Try and make a habit of improving what you're not good at.  Your squat can always get lower, or more upright, or just more stable.  Nobody is exempt here.  Keep trying to get better.

"Facing Your Fears" at the WOD-SUP Queens Event by Again Faster Equipment - video [wmv] 

Every minute on the minute for 15 minutes, perform:

2 Deadlifts

12 Push Ups

Post deadlift loads and number of rounds completed to comments.

Coach Mark's Notes:

Continue for 15 minutes, or until you cannot complete a round.  Make the deadlift heavy but manageable.  Make the push ups as fast as you can, but don't sacrifice your form and range of motion.  I rarely see a good push up anymore.  Your chest should touch the ground, and your elbows should lock at the top, all while maintaining a solid and straight plank.

"Flipping A Tire" with Rob Orlando - video [wmv] 

"Grace"

For time:

135 pound Power Clean and Jerk, 30 reps

Post time to comments.

Coach Mark's Notes:

If you're doing the splits on your power clean, arching your back like crazy when you jerk, running down every rep, taking more than 7 minutes to complete this WOD, or not even coming close to locking out your reps, guess what?  GO LIGHTER!!!!  You only get one body, don't wreck it.  Use a manageable weight and go fast and under complete control.  This should be fast!  Ladies use 95 pounds.

"Prescribed Scaling for Women" with Tony Budding and Katie Hogan, CrossFit Journal preview video [wmv]

5 rounds for time of:

185 pound Front Squat, 7 reps, No Rack

20 Chest to Bar Pull-ups

Post time to comments.

Coach Mark's Notes:

Do you know why the chest to bar pull-up is called a chest to bar pull-up?  Because your chest touches the bar.  I know, believe it or not.  Make your reps good, fast heavy front squats are great for building up your thruster, and chest to bars make regular pull-ups that much easier.  3...2...1... go!  Ladies use 115 pounds.

Rob Orlando Triple Bodyweight Deadlift (555lbs) [wmv][mov] » Jun 17 10

Rest Day

Coach Mark's Notes:

The muscle-up is an invaluable motion.  Learn it, practice it, and make it yours.  99% of the time, those that aren't getting it are just not strong enough.  Do your heavy days, and master the CTB pull-up and the ring dip.  If you can do 15 good CTB pull-ups and 15 good ring dips, you probably have a muscle up in you.  It's one of the motions that separates the good from the better.  Get pulling!

30 Butterfly Muscle-ups for Time, Mizar Fuentes [wmv][mov]

Deadlift 5x1xM.E.

Rest 5 minutes.

Three rounds for time of:

275 pound Deadlift, 10 reps

50 Double-unders

Post loads and time to comments.

Coach Mark's Notes:

Pull 5 heavy 1’s, not necessarily your 1 rep max, but close to it.  But if you're feeling good, go for a PR. This is another fast, glyco WOD.  Get comfortable with the quick ones, there are plenty more to come. They're the hardest, and they cross over into other time domains better than any other type of WOD.  Ladies use 185 pounds.

Double-Unders, Buddy Lee [wmv][mov]

Weighted Pull-ups 7x1xM.E.

Rest 5 minutes.

50-40-30-20-10 rep rounds for time of:

Pull-ups

Push-ups

Post loads and time to comments.

Coach Mark's Notes:

The weighted pull-ups are strict.  Don't spend too long on the weighted pull-ups.  Just do 7 heavy ones and move on.  Make them tough and don't reach with your chin, pull strong to the bottom of your neck.  If you are new to pull-ups or incapable of adding weight, then practice your strict pull-up at body-weight, or with a band and make it hard on yourself.

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

Rest Day

Coach Mark's Notes:

Why doesn't anyone want to squat low?  It drives me crazy.  There are so many jokers out there who think they have big heavy squats.  Then when you actually see them squat, you're lucky if it even comes close to parallel.  The squat is such a beautiful and beneficial training tool.  Don't cut it short.

This weekend we will spend two full days at CrossFit Mississauga learning, studying and practicing the Olympic lifts.  The snatch and the clean and jerk bring speed, power, coordination, strength, agility, accuracy, flexibility and balance to your strength training.  These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.  If you would like to register please email us at crossfitmississauga@gmail.com and reserve your spot. The cost of the seminar is $85.

The gym will be closed from 0900-1600 hours to those that are not registered in the course.  The gym will be open from 0800-0900 hours for those of you that aren’t in the course but would like to come in and do a WOD. 

For those of you that are registered, the weekend schedule will be as follows:

Day 1 - Saturday Dec. 17: snatch instruction

0900: Introductions

0930: Snatch instruction

-Burgener warm up

-Snatch skill transfer exercises

-Snatch from high hang

1200: Lunch

1300: Barbell snatch instruction

-Snatch from mid thigh

-Snatch from below knee

-Snatch from floor

1600: Wrap-up

Day 2 - Sunday Dec. 18: clean and jerk instruction

0900: Review

0930: Front squat instruction and practice

1000: Learning the clean and practice

1200: Lunch

1300: Learning the jerk:

-Skill transfer exercises

-Footwork

1400: Putting the clean and jerk together

1500: Workout: (this depends on the ability of the class)

1600: Wrap-up

Please try to bring a lunch because an hour may not be enough time to go out, purchase some thing to eat, come back, eat it and be ready to train at 1300 hours.

Front Squat 3x7x90%  (2 second pause at bottom)

Rest 5 minutes.

21-15-9 reps for time of:

Burpees 

Pull-ups

Coach Mark's Notes:

Just like a Fran, but with burpees instead.  The idea here is that you can push really hard, and hit that high intensity level we want to see, regardless of your ability.  Anyone can make burpees hurt, so get to it and push hard! Remember, you'll know you're doing it right when you taste blood.  It's not really blood though, don't worry, it just tastes like it. And if it really is blood, nice work! Way to push hard.

"Using Odd Objects" with James Hobart, Austin Malleolo and Russell Berger - video [wmv] [mov]

"Isabel"

For time:
Power Snatch 135 pounds, 30 reps

Post loads and time to comments.

Coach Mark's Notes:

I'm taking a break from training tips today to give some nutrition advice instead. Eat meat, lots of it, as much as you can afford.  Always remember: the tougher the animal was that you are eating, the tougher you will get from eating it. Unfortunately, the toughest animals are usually way too expensive, endangered, or too tough to kill; like tigers, honey badgers, or gorillas.  Make do with game meats, they're the best bang for your buck, good quality, and readily available. For vegetarians I really can't help you, I've yet to meet a tough vegetarian. Maybe try eating some poison ivy?  I'm assuming that would make you tougher.

Rob Orlando, 30 Muscle-ups, Isabel and Grace for time - video [wmv] [mov]

Shoulder Press 5x2xM.E.

Rest 5 minutes.

For time:

135 pound Thruster, 30 reps 

Post loads and time to comments.

Coach Mark's Notes:

Your goal on this WOD is to complete it in no more than 3 sets, for example - 12, 10, 8, or 20, 10.  Also, try not to take any longer than about 4 minutes.  This is supposed to be fast.  Sick of thrusters yet?  I'm not.  Ladies use 95 pounds.

"IA Gone Bad" by Mountain Green Helitack, Uinta-Wasatch-Cache National Forest, Utah - video [wmv

Rest Day

Coach Mark's Notes:

I have a few easy tips that I'd like to pass along that a few of you might be overlooking.  Small things that make a huge difference in your training:

- Keep a notebook of everything that you do at the gym.

- Drink as much water as you can in a day.  Set a goal and try to reach it before bedtime.

- Try and read at least one article a day on health/diet/training.

- Occasionally, videotape some of your WODs.  It always helps to see what you're doing.  You don't necessarily have to show anyone, just watch it and delete it.  You can't argue with the video.

- Don't rely on equipment.  Oly shoes, belts, straps, etc, are tools so treat them as such.  Use them, but dependence on them creates a crutch.

"The Burgener Warm-Up" with Coach Mike Burgener, CrossFit Journal preview video [wmv] 

Five rounds for time of:

135 pound Deadlift, 15 reps

135 pound Hang power clean, 12 reps

135 pound Front Squat, 9 reps

135 pound Push jerk, 6 reps

Post time to comments.

Coach Mark's Notes:

I love this one, we first saw this WOD on CrossFit.com a few years ago, back when CrossFit wasn't cool. Now everyone and their sister knows about CrossFit. Actually, you know what?  Stop telling your friends and family about CrossFit. Treat it like an affair.  Sneak away and be all secretive about it.  When they ask why you're getting so fit, tell them you do some push ups before bed.  Ladies use 95 pounds.

"Training With Champions: Parts 1 and 2" with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Snatch 7x1xM.E.

Post loads to comments.

Coach Mark's Notes:

This will be a nice break from the Fran programming.  Have fun with this day. Practice your form if you want, or go for a 1 rep max if you're feeling confidant. It's important to remember though: if your form starts to degrade, know when to stop adding weight.  Control is everything, walk before you run.  Okay, get pulling!

"Tabata" with Erik Preston by Again Faster Equipment - video [wmv] [mov]

Rest Day

Coach Mark's Notes:

Rudimentary type training is often over looked, I'm guilty of it myself.  Tire flips, hammer swings, rope climbs, sandbag work, and anything else along those lines is so beneficial to any athlete.  Try your best to put these things into your own regime, really make an effort. 

"Learning the Handstand Walk" with DogTown CrossFit, CrossFit Journal preview video [wmv] [mov]

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

Post time to comments.

Coach Mark's Notes:

Yep, good old Cindy.  Enough said.

"Running Technical Sections" with Brian MacKenzie by Again Faster Equipment - video [wmv] [mov]

OH Squat 7x3xM.E.

Rest 5 minutes.

"Randy"

75 pound Power snatch, 75 reps for time.

Post loads and time to comments.

Coach Mark's Notes:

This one is such a lung burner if you do it right.  It needs to be performed at a light weight, and it needs to be done FAST!  Make sure you're finishing the motion though.  It can be easy to fall into the habit of not fully completing a rep when the weight feels light.  Check out this video of Dave Lipson doing an Isabel. Perfect example of shit reps.  http://www.youtube.com/watch?v=a_nrR8wGy3g

"Defining CrossFit" with Greg Glassman - video [wmv] [mov] [HD mov]

Rest Day

Coach Mark's Notes:

Christmas and Boxing Day will both be programmed rest days.  Enjoy!  The inevitable Fran that this month has been leading up to will be posted on Friday the 30th.  Plan accordingly, it's more important than Christmas and New Year's combined.

50 Cleans, 225 Lbs - Rob Orlando [wmv][mov]

Every minute on the minute for 20 minutes, complete:

135 pound Thruster, 5 reps

8 Pull-ups

Post number of rounds completed to comments.

Coach Mark's Notes:

Okay, this one is worse than a Fran in my opinion.  Your goal here is to complete 20 minutes.  Do not under estimate this WOD, it is brutal.  Scale the weight so that you will finish between 15 and 20 minutes.  This will be the last Thruster/Pull-up WOD before the actual Fran at the end of the month.  If you do this one right, you'll be grateful for the rest time.  

WOD Demo with Kristan Clever by Again Faster Equipment - video [wmv] [mov]

Deadlift 5x2xM.E.

Rest 5 minutes.

Five rounds for time of:

275 pound Deadlift, 5 reps

10 Burpees

Post loads and time to comments.

Coach Mark's Notes:

Deadlifts are important for everyone, young and old alike.  They make you good at picking shit up.  Ladies use 185 pounds.

"A Language to Diagnose: Part 8" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

500 Double-unders for time.  Perform 5 burpees every time you stop or fail.  

Post time to comments.

Coach Mark's Notes:

I was told that some of you have more important things to devote your time to on Christmas Eve than training.  Things like family and friends.  Ever since I gave those up, I've gotten way fitter.  But for those of you that insist, I posted a WOD that you can do at home.   Cap your time if you are new to double-unders.  30 minutes is reasonable.  Remember, the next two days are programmed rest days. 

"Heavy Bench, Heavy Lunge Workout" with Rob Orlando - video [wmv] [mov]

Rest Day

Coach Mark's Notes:

I think it's always important to take a few moments to remember the true meaning of Christmas, the birth of Santa.  Merry Christmas everyone!

"Training With Champions: Parts 3 and 4" with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

Rest Day

Coach Mark's Notes:

Boxing Day sales are a great time to really use your CrossFit body that you've worked so hard for. Pushing and shoving to save cash at Best Buy is easier having done all those thrusters and pull-ups.

"Grip Test" with James Hobart, Austin Malleolo and Russell Berger - video [wmv] [mov]

Clean and Jerk 7x1xM.E.

Rest 5 minutes.

Complete as many rounds as possible in 12 minutes of:

135 pound Hang Clean, 10 reps

135 pound Push Jerk, 10 reps

Post loads and time to comments.

Coach Mark's Free Terminology Lesson:

When the term "power" is placed in front of any name of a specific type of lift, this means that a "partial" or "half" squat is performed.  (eg. Power Clean or Power Snatch)  

Example:

Jack:  "Hey Jill, why aren't you squatting all the way down on your clean?"

Jill:  "Because Jack, I am doing a power clean"

Playing with Pushups [wmv][mov]

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are burpees, the second 8 are double-unders, the third 8 intervals are push-ups, and finally, the last 8 intervals are 75 pound power snatches. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Coach Mark's Notes:

Tabata time means 20 seconds of work followed by 10 seconds of rest for 4 minutes.  It's a great time breakdown for any athlete.  Hurts real good!  Ladies use 55 pounds.

"Proper Bench Technique" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]

Rest Day

Coach Mark's Notes:

If you are unable to make it in tomorrow for the Fran, do it today or New Years Eve.  To all those of you doing it as scheduled, rest hard today.  Don't do anything at all if you can help it.  If you really care, you'll miss work today.    

"Growing Up With A Firebreather" with Mark Amundson - video [wmv] [mov]

Join us on New Years day from 12pm to 2pm for yet another Season's Beatings! For those of you who don't know, Season's Beatings is how CFM brings in the new year, with a 2012 rep workout. Teams of two take on this gigantic wod so start asking around for a partner. As always, if you don't have a partner we'll pair you up with someone or you can go at it alone! This year is going to be better than ever but teams must get started by no later than 12:30pm. Don't accept any fakes or wannabe's, CFM is the home of the original CrossFit Season's Beatings!

Blood, sweat and tears are mandatory, puke is expected, buckets will be provided.

Coach Eric is programming and coaching.

"Fran"

21-15-9 reps for time of:

95 pound Thruster

Pull-ups

Post time to comments.

Coach Mark's Notes:

Good luck to everyone!  Let's see some big PRs! Believe it or not, I really do love seeing CFM members succeed.  I know, it's hard to believe.  Ladies use 65 pounds.

Rob Orlando Lifetime PR Press (245lbs) @ 185lb [wmv][mov] » Jun 17 10

Join us on New Years day from 12pm to 2pm for yet another Season's Beatings! For those of you who don't know, Season's Beatings is how CFM brings in the new year, with a 2012 rep workout. Teams of two take on this gigantic wod so start asking around for a partner. As always, if you don't have a partner we'll pair you up with someone or you can go at it alone! This year is going to be better than ever but teams must get started by no later than 12:30pm. Don't accept any fakes or wannabe's, CFM is the home of the original CrossFit Season's Beatings!

Blood, sweat and tears are mandatory, puke is expected, buckets will be provided.

Coach Eric is programming and coaching.

"Grace"

Clean and Jerk 135 pounds, 30 reps

Post time to comments.

Coach Mark's Notes:

Thanks to Alex for letting me program this month, I enjoyed the shit out of it. Happy New Year! 

Clean Faults, Mike Burgener [wmv][mov] » Feb 21 09