Monday
For time:
10 Front Squats (135/95)
1 Rope Climb, 15 feet
9 Front Squats (135/95)
1 Rope Climb, 15 feet
8 Front Squats (135/95)
1 Rope Climb, 15 feet
7 Front Squats (135/95)
1 Rope Climb, 15 feet
6 Front Squats (135/95)
1 Rope Climb, 15 feet
5 Front Squats (135/95)
1 Rope Climb, 15 feet
4 Front Squats (135/95)
1 Rope Climb, 15 feet
3 Front Squats (135/95)
1 Rope Climb, 15 feet
2 Front Squats (135/95)
1 Rope Climb, 15 feet
1 Front Squats (135/95)
1 Rope Climb, 15 feet
*Ladies, try not to hurt your legs again :)
Tuesday
"Nate"
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/53)
Wednesday
3 rounds for time:
15 Thrusters (95/65)
15 Pull-ups
Thursday
Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1
Friday
Rest
Saturday
Open 11.1
As many rounds as possible in 10 minutes:
30 Double-unders
15 Power Snatch (75/55)
OR
"Olympic Total"
Snatch
1-1-1
Clean & Jerk
1-1-1
Sunday
Rest
March 14-20
Monday
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.
Tuesday
As many rounds as possible in 12 minutes:
3 Bench Press (185/125)
5 Back Squat (225/155)
Wednesday
10 rounds for time:
Sprint 100 meters
Rest 90 seconds
Thursday
7 rounds for time:
10 Wall Ball (20/14)
10 Pull-ups
Friday
Rest
Saturday
CrossFit Games Open WOD 1!
Sunday
Rest
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.
Tuesday
As many rounds as possible in 12 minutes:
3 Bench Press (185/125)
5 Back Squat (225/155)
Wednesday
10 rounds for time:
Sprint 100 meters
Rest 90 seconds
Thursday
7 rounds for time:
10 Wall Ball (20/14)
10 Pull-ups
Friday
Rest
Saturday
CrossFit Games Open WOD 1!
Sunday
Rest
March 7-13
Monday
“McCluskey”
3 rounds for time:
9 Muscle-ups
15 Burpee Pull-ups
21 Pull-ups
Run 800 meters
If you've got a weighted vest or body armor, wear it.
Tuesday
Shoulder Press
3-3-3-3-3-3-3
3 rounds for time:
Run 400 meters
15 Squat Snatches (75/55)
9 Handstand Pushups
Wednesday
Rest
Thursday
3 rounds, each for time:
100 Double-unders
Rest as needed between rounds.
5 rounds for time:
20 Back Squats (135/95)
Handstand Walks, 20 yards
Friday
Hang Power Snatch
3-3-3-3-3
“Isabel”
For time:
30 Snatches (135/95)
*Ground to overhead anyhow without touching the chest or shoulders.
Saturday
Men: 3 x Max Rep Ring Handstand Pushups (to scale, use women's rx)
Women: 3 x Max Rep Handstand Pushups at 25# plate deficit (to scale, do strict or kipping without deficit)
Rest as needed between sets.
4 rounds for time:
7 Muscle-ups
15 Deadlifts (225/155)
30 Walking Lunges
Sunday
Rest
“McCluskey”
3 rounds for time:
9 Muscle-ups
15 Burpee Pull-ups
21 Pull-ups
Run 800 meters
If you've got a weighted vest or body armor, wear it.
Tuesday
Shoulder Press
3-3-3-3-3-3-3
3 rounds for time:
Run 400 meters
15 Squat Snatches (75/55)
9 Handstand Pushups
Wednesday
Rest
Thursday
3 rounds, each for time:
100 Double-unders
Rest as needed between rounds.
5 rounds for time:
20 Back Squats (135/95)
Handstand Walks, 20 yards
Friday
Hang Power Snatch
3-3-3-3-3
“Isabel”
For time:
30 Snatches (135/95)
*Ground to overhead anyhow without touching the chest or shoulders.
Saturday
Men: 3 x Max Rep Ring Handstand Pushups (to scale, use women's rx)
Women: 3 x Max Rep Handstand Pushups at 25# plate deficit (to scale, do strict or kipping without deficit)
Rest as needed between sets.
4 rounds for time:
7 Muscle-ups
15 Deadlifts (225/155)
30 Walking Lunges
Sunday
Rest
February 14-20
Monday
“Ledesma”
As many rounds as possible in 20 minutes:
5 Parallette Handstand Pushups
10 Toes-through-Rings
15 Medicine Ball Cleans (20/14)
*Post rounds and depth of handstand pushups, above or below parallettes.
Tuesday
For time:
Run 5K
Wednesday
Clean & Jerk
1-1-1-1-1-1-1
As many rounds as possible in 15 minutes:
15 Chest-to-Bar Pull-ups
Ring L-Sits, 30 seconds
Thursday
“Wittman”
7 rounds for time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20”)
Friday
5 rounds:
5 Deadlifts
5 Hang Cleans
5 Push Presses
5 Squats
*Increase the load each round. Rest as necessary between rounds.
Saturday
As a team, for time:
Each team member runs a 100 meter leg, passing a baton
The final leg runner runs his 100 meters, then runs a full lap, picking up his team members as he goes
Once all collected, the team completes another 400 meter lap from the original start point, together
First team finishing the run gets the pick of the work areas along the side of the track. then only two members at a time work, doing the following:
250 Kettlebell Swings (53/35)
500 Double-unders
When all reps are completed, the team runs together around the track in the same lane and direction on the track to the pull-up stations, where one at a time, they complete a team total of 125 pull-ups. The clock stops when the final rep is done.
Sunday
Rest Day
“Ledesma”
As many rounds as possible in 20 minutes:
5 Parallette Handstand Pushups
10 Toes-through-Rings
15 Medicine Ball Cleans (20/14)
*Post rounds and depth of handstand pushups, above or below parallettes.
Tuesday
For time:
Run 5K
Wednesday
Clean & Jerk
1-1-1-1-1-1-1
As many rounds as possible in 15 minutes:
15 Chest-to-Bar Pull-ups
Ring L-Sits, 30 seconds
Thursday
“Wittman”
7 rounds for time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20”)
Friday
5 rounds:
5 Deadlifts
5 Hang Cleans
5 Push Presses
5 Squats
*Increase the load each round. Rest as necessary between rounds.
Saturday
As a team, for time:
Each team member runs a 100 meter leg, passing a baton
The final leg runner runs his 100 meters, then runs a full lap, picking up his team members as he goes
Once all collected, the team completes another 400 meter lap from the original start point, together
First team finishing the run gets the pick of the work areas along the side of the track. then only two members at a time work, doing the following:
250 Kettlebell Swings (53/35)
500 Double-unders
When all reps are completed, the team runs together around the track in the same lane and direction on the track to the pull-up stations, where one at a time, they complete a team total of 125 pull-ups. The clock stops when the final rep is done.
Sunday
Rest Day
Team Capstone Competitors
WOD 1
Garrett Poole
Chad Greenfield
Sarah McClendon
Kate Colvin
WOD 2
Steven Willis
Chad Greenfield
Sarah McClendon
Meghan Oldham
WOD 3
Garrett Poole
Steven Willis
Kate Colvin
Meghan Oldham
Warm-ups
WOD 1ers: Uneven Carry 250 meters
WOD 2ers: 100+ Double-Unders and/or 50 heavy kettlebell swings
WOD 3ers: 50 Burpees for time
*Rather than our long warm-ups, just focus on the competition for the next couple of weeks. Alternate warm-ups day to day. Work on additional weaknesses as needed.
Garrett Poole
Chad Greenfield
Sarah McClendon
Kate Colvin
WOD 2
Steven Willis
Chad Greenfield
Sarah McClendon
Meghan Oldham
WOD 3
Garrett Poole
Steven Willis
Kate Colvin
Meghan Oldham
Warm-ups
WOD 1ers: Uneven Carry 250 meters
WOD 2ers: 100+ Double-Unders and/or 50 heavy kettlebell swings
WOD 3ers: 50 Burpees for time
*Rather than our long warm-ups, just focus on the competition for the next couple of weeks. Alternate warm-ups day to day. Work on additional weaknesses as needed.
February 7-13
Monday
Main Site
For time:
50 Box Jumps (20")
5 Rope Climbs
50 Kettlebell Swings (53/35)
50 Abmat Sit-ups
50 Hang Power Cleans (95/65)
Run 800 meters
50 Abmat Supermans
Capstone
For time:
150 Burpees
Tuesday
Main Site
For time:
21 Deadlifts (225/155)
Run 400 meters
18 Deadlifts (225/155)
Run 400 meters
15 Deadlifts (225/155)
Run 400 meters
12 Deadlifts (225/155)
Run 400 meters
Capstone
21-18-15-12 for time:
Overhead Squat (95/65)
Pull-ups
Wednesday
Rest
Thursday
Main Site
Overhead Squat
1-1-1-1-1-1-1
Snatch Balance
3-3-3-3-3
Friday
Main Site
For time:
100 Burpee Pull-ups
"Karen"
For time:
150 Wallball Shots (20/14)
Capstone (optional)
3 rounds for time:
10 Hang Power Clean (135/95)
50 Double-unders
Saturday
Main Site
For time:
15 Thrusters (135/95)
15 Weighted Pull-ups (35/18)
21 Thrusters (95/65)
21 Weighted Pull-ups (18/9)
36 Thrusters (65/45)
36 Pull-ups
Sunday
Rest
Main Site
For time:
50 Box Jumps (20")
5 Rope Climbs
50 Kettlebell Swings (53/35)
50 Abmat Sit-ups
50 Hang Power Cleans (95/65)
Run 800 meters
50 Abmat Supermans
Capstone
For time:
150 Burpees
Tuesday
Main Site
For time:
21 Deadlifts (225/155)
Run 400 meters
18 Deadlifts (225/155)
Run 400 meters
15 Deadlifts (225/155)
Run 400 meters
12 Deadlifts (225/155)
Run 400 meters
Capstone
21-18-15-12 for time:
Overhead Squat (95/65)
Pull-ups
Wednesday
Rest
Thursday
Main Site
Overhead Squat
1-1-1-1-1-1-1
Snatch Balance
3-3-3-3-3
Friday
Main Site
For time:
100 Burpee Pull-ups
"Karen"
For time:
150 Wallball Shots (20/14)
Capstone (optional)
3 rounds for time:
10 Hang Power Clean (135/95)
50 Double-unders
Saturday
Main Site
For time:
15 Thrusters (135/95)
15 Weighted Pull-ups (35/18)
21 Thrusters (95/65)
21 Weighted Pull-ups (18/9)
36 Thrusters (65/45)
36 Pull-ups
Sunday
Rest
Team Capstone Event Placement
WOD 1
Sarah McClendon
Kate Colvin
Meghan Oldham
Chad Greenfield
WOD 2
Steven Willis
Garrett Poole
Chad Greenfield
Sarah McClendon
WOD 3
Steven Willis
Garrett Poole
Kate Colvin
Meghan Oldham
I got the "OK" from everyone for this set-up. Two events per athlete so that everyone gets a fair shot, plus good experience for much bigger competitions down the road. WOD 1: Much lighter weights for our already strong girls (proven today) than the weight for the men. WOD 2: Least amount of relative weights (i.e. running and pull-ups). WOD 3: Required to have 2 men and 2 women.
Sarah McClendon
Kate Colvin
Meghan Oldham
Chad Greenfield
WOD 2
Steven Willis
Garrett Poole
Chad Greenfield
Sarah McClendon
WOD 3
Steven Willis
Garrett Poole
Kate Colvin
Meghan Oldham
I got the "OK" from everyone for this set-up. Two events per athlete so that everyone gets a fair shot, plus good experience for much bigger competitions down the road. WOD 1: Much lighter weights for our already strong girls (proven today) than the weight for the men. WOD 2: Least amount of relative weights (i.e. running and pull-ups). WOD 3: Required to have 2 men and 2 women.
January 31-Feburary 5
Monday
Mainsite
3 rounds for time:
Run 800 meters
Rest 2 minutes
Capstone
21-15-9 for time:
Box Jumps (24"/20")
Kettlebell Swings (53/35)
Burpees
Tuesday
Mainsite
3 rounds for time:
10 Deadlifts (275/185)
50 Double-unders
Capstone
"Clean & Jerk Cindy"
As many rounds as possible in 20 minutes:
1 Clean & Jerk (155/105)
1 round of Cindy
2 Clean & Jerk (155/105)
1 round of Cindy
Etc…
Wednesday
Mainsite
3 rounds for time:
12 Muscle-ups
75 Squats
Thursday
Mainsite
"Holbrook"
10 rounds, each for time:
5 Thrusters (115/80)
10 Pull-ups
Run 100 meters
Rest 1 minute
Friday
Mainsite
Clean
3-3-3-3-3-3-3
Capstone
3 rounds for time:
20 Power Snatch (95/65)
15 Overhead Squats (95/65)
Saturday
El Paso Team will meet up at 10:00 AM to discuss the past week's training and decide who will compete in which events at the Southwest Fitness Throwdown!
Mainsite
3 rounds for time:
Run 800 meters
Rest 2 minutes
Capstone
21-15-9 for time:
Box Jumps (24"/20")
Kettlebell Swings (53/35)
Burpees
Tuesday
Mainsite
3 rounds for time:
10 Deadlifts (275/185)
50 Double-unders
Capstone
"Clean & Jerk Cindy"
As many rounds as possible in 20 minutes:
1 Clean & Jerk (155/105)
1 round of Cindy
2 Clean & Jerk (155/105)
1 round of Cindy
Etc…
Wednesday
Mainsite
3 rounds for time:
12 Muscle-ups
75 Squats
Thursday
Mainsite
"Holbrook"
10 rounds, each for time:
5 Thrusters (115/80)
10 Pull-ups
Run 100 meters
Rest 1 minute
Friday
Mainsite
Clean
3-3-3-3-3-3-3
Capstone
3 rounds for time:
20 Power Snatch (95/65)
15 Overhead Squats (95/65)
Saturday
El Paso Team will meet up at 10:00 AM to discuss the past week's training and decide who will compete in which events at the Southwest Fitness Throwdown!
Congratulations!
Congrats to the 6 people who will be representing Capstone CrossFit in El Paso! Everyone worked extremely hard and it was fun to have the support of some of the community. The standings are as follows:
Men
1) Garrett Poole (6 points)
2) Steven Willis (6 points)
3) Chad Greenfield (7 points)
Women
1) Sarah McClendon (6 points)
2) Kate Colvin (7 points)
3) Meghan Oldham (8 points)
We've got a strong Team that stands a chance to wreck shop in a month!!
Men
1) Garrett Poole (6 points)
2) Steven Willis (6 points)
3) Chad Greenfield (7 points)
Women
1) Sarah McClendon (6 points)
2) Kate Colvin (7 points)
3) Meghan Oldham (8 points)
We've got a strong Team that stands a chance to wreck shop in a month!!
Thursday 110106-GGG
Deadlift
1-1-1-1-1-1-1
As many rounds as possible in 20 minutes:
25 Pull-ups
20 Pushups
15 Sit-ups
1-1-1-1-1-1-1
As many rounds as possible in 20 minutes:
25 Pull-ups
20 Pushups
15 Sit-ups
Tuesday 110104-WGG
Affiliate Team WOD
7 rounds for time:
3 Deadlifts (315/205)
6 Handstand Pushups
9 Box Jumps (24")
Capstone WOD
"narF"
9-15-21 for time:
Thrusters (95/65)
Pull-ups
7 rounds for time:
3 Deadlifts (315/205)
6 Handstand Pushups
9 Box Jumps (24")
Capstone WOD
"narF"
9-15-21 for time:
Thrusters (95/65)
Pull-ups
Southwest Fitness Throwdown 2
We will be taking 3 men and 3 women to the Southwest Fitness Throwdown 2 in El Paso. The competition will be February 26-27. As you know, Team Capstone currently has more than 6 members. Team Capstone will be holding an in-house competition on Saturday, January 22. We will do 3 WODs throughout the day and take the top 3 males and females from the Team. Since I am competing as well and programming, I am taking the Online Qualifier for the 2010 CrossFit Games that was created by CrossFit HQ, in order to try to keep it unbiased and fair. The WODs will be as follows:
Workout 1
Five rounds for time of:
10 Deadlifts (225/155)
10 Box jumps (24/20")
10 Toes-to-Bars
For the deadlift, full extension must be reached and shoulders behind the bar. For the box jump, full extension on or above the box must be achieved. For the toes-to-bar, some part of the foot must come in contact with the bar every rep.
Workout 2
For time:
150 Double-unders
30 Thrusters (135/85)
30 Chest-to-Bar Pull-ups
This workout must be completed in order. You must complete the DUs before doing all the thrusters. And no pullups until the thrusters are complete. For the double-unders, the rope must past twice under the feet each rep. Missed attempts do not count. For the thruster, take the barbell from the floor, not a rack. The hips must pass below the level of the knees, and at the top, there must be full lockout of the knees, hips, and elbows with the barbell over the head (arm blocking the ear). For the pullup, this is not just a height requirement. The chest (somewhere from the clavicle down) must come into contact with the bar every rep.
Workout 3
Three rounds for time:
7 Front Squats (185/115)
7 Muscle-ups
For the front squat, take the barbell from the floor, not a rack. The hips must drop below the level of the knees at the bottom, and full extension of the knees and hips must be attained at the top. For the muscle-up, full lock out and turnout at the bottom must be attained, and full extension with the elbows straight must occur at the top.
*If you cannot do muscle-ups as prescribed, you must do 4 pull-ups and 4 ring dips per muscle-up. Athletes completing muscle-ups will receive a higher score. If you are able to do some but not all of the muscle-ups, the athlete with the most muscle-ups completed will receive a higher score for Workout 3.
Workout 1
Five rounds for time of:
10 Deadlifts (225/155)
10 Box jumps (24/20")
10 Toes-to-Bars
For the deadlift, full extension must be reached and shoulders behind the bar. For the box jump, full extension on or above the box must be achieved. For the toes-to-bar, some part of the foot must come in contact with the bar every rep.
Workout 2
For time:
150 Double-unders
30 Thrusters (135/85)
30 Chest-to-Bar Pull-ups
This workout must be completed in order. You must complete the DUs before doing all the thrusters. And no pullups until the thrusters are complete. For the double-unders, the rope must past twice under the feet each rep. Missed attempts do not count. For the thruster, take the barbell from the floor, not a rack. The hips must pass below the level of the knees, and at the top, there must be full lockout of the knees, hips, and elbows with the barbell over the head (arm blocking the ear). For the pullup, this is not just a height requirement. The chest (somewhere from the clavicle down) must come into contact with the bar every rep.
Workout 3
Three rounds for time:
7 Front Squats (185/115)
7 Muscle-ups
For the front squat, take the barbell from the floor, not a rack. The hips must drop below the level of the knees at the bottom, and full extension of the knees and hips must be attained at the top. For the muscle-up, full lock out and turnout at the bottom must be attained, and full extension with the elbows straight must occur at the top.
*If you cannot do muscle-ups as prescribed, you must do 4 pull-ups and 4 ring dips per muscle-up. Athletes completing muscle-ups will receive a higher score. If you are able to do some but not all of the muscle-ups, the athlete with the most muscle-ups completed will receive a higher score for Workout 3.
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