3X5 Thruster Warm Up
1X20 Thruster Maximum Weight
—–
Jackie
1000M Row
50 Thruster
20 Pull ups
—–
5X
5 Ring V-Outs
5 Ring Straight Arm Press Outs

V-Out

Straight arm Press out

Tuesday

Level 1
5X3 Hang Power Snatch
Level 2
5 X 3 Squat Snatch
—–
4X for Total Reps
3 min AMRAP:
30 Thrusters 65/45#
30 Double unders
2 Min Rest
—–
5X
5 Ring V-Outs
5 Ring Straight Arm Press Outs

Wednesday

“Desforges”
5X
12 Deadlift 225/185#
20 Pull ups
12 Clean & Jerk 135/95#
20 Knees to Elbows

Thursday
Press
Wendler 5-3-1
Week 2
3 reps
—–
20 Min AMRAP
12 KB Swings 70/53
12 Hang Squat Cleans
12 Burpee
—–
5X
5 Ring V-Outs
5 Ring Straight Arm Press Outs

Friday
1RM Hang Snatch
Level 1 Power
Level 2 Squat
—–
5X
3 Hang Power Snatch 80% of Max
6 Box Jumps 30/24″
25 Double Unders
3 Hang Squat Snatches 80%
6 Box Jumps 30/24″
—–
5X
5 Ring V-Outs
5 Ring Straight Arm Press Outs

1RM Back Squat

—

Chelsea

EMOM for 30 minutes

5 Pull Up

10 Push up

15 Squat

—-

Back Roll

—–

Tuesday

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

—-
12 minute AMRAP of:

3 Snatches (any style) 135/95#
20 Double-Unders

—–

10 Back Roll

Wednesday

Dae Han

3X

800M Run with Barbell (WTF?)

3 Rope Climb

12 Thrusters 135/95#
(If weight is scaled down you should not be able to do more than 5 reps at a time.)

Thursday

Level 1

Push Press 5×3

Level 2

Jerk 7×2

—–

3X:

75 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 135/95#

—
10 Back Rolls

Friday

Level 1

2 Hang Power Snatch EMOM for 6 min with Bar

Level 2

2 Touch & Go Snatches (full squat) EMOM for 6 minutes @ 70%.

—–

15 minute AMRAP of:

15 OHS 95/65#
30 Lateral Jumps (over BB)
45 Situps

—–

10 Back Roll

It’s probably the number one excuse I hear from people about why they don’t want to try CrossFit. This makes me so angry I’m going to resort to French for my response.

No Merde. (I hate the French they are effete cheese eating surrender monkeys. (Full Disclosure: I took two years of French before I realized French people suck. Granted it was the same year of French taken twice because the great State of Arkansas disapproved of how well I did the first time.))

Where were we… Oh yeah. You don’t think you can do something so you don’t want to
try. Only wanting to do something you are already good at says a lot about your character. None of the things it says are good.

I’m assuming everyone reading this is a fluent English speaker. You didn’t show speaking English. For the first few years of your life you spoke gibberish. Cute gibberish but still gibberish. Eventually through constant exposure and daily practice you became fluent.
Being fluent in anything is fun. You can act without having to think about it.

Attempting the impossible is frustrating and boring. Nothing we do here is impossible. It may be difficult but it is possible by any fully functioning human being and usually by even a non fully functioning unit. The standard questions I have for people who think themselves incapable of CrossFit

1) Can you sit down to use the bathroom and get back up without the handicap rail?
2) Can you walk into the gym without the aid of a walker?
3) Can you comb your own hair?

If you answered yes to all of the above, Great, you can do CrossFit.

Having a Challenge and Learning can be fun. The challenge and the learning eventually take a skill from difficult to mechanical motion to smooth fluency.

Ninety percent of the people who walk through the door can’t do a pull up. Not can’t do 10 pull ups but a, one, singular pull up. Put them on the pull up bar and they just dangle there. It’s pretty sad.

I can’t do it. No Merde. Neither could anyone else when they walked through the door. That’s why they are here. So they can do it. CrossFit as a program and the coaches here will coach you through the process so you can.
You can’t do it, YET.

Because eventually, if you walk through the door, you will.

Kelly
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
—-
3x 60 Hollow Body Rocks

Tuesday
Level 1
Pull-up Progression

Level 2
3RM STRICT Weighted Pullup.
—–
5X for total time:
30 Double unders
10 Absolutely Vertical KBS 70/53kg
15 Burpees

*Rest 2 minutes after each round.

—-

3X3 TGU (3 each arm unbroken)

Wednesday

Ricky
20 min amrap

10 Pull-ups
5 Deadlift 75 pound dumbbell/185 Barbell
135 pound Push-press, 8 reps

—–

3X Max Effort Ring Dips

Thursday
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
—–

For Time:
Run 800m
50 C2B Pullups
Run 800m

—–
10 Wall Walks
10 Wall runs

Friday

Level 1
Overhead Squat 5X5

Level 2
5X2 1 Hang Squat Snatch + 1 OHS
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
—–

For time:
Run 400m
20 Burpees
-rest 2:00
Run 400m
15 Burpees
-rest 1:30
Run 400m
10 Burpees

Level 1
5×3 Forward Roll

Level 2
10 Handstand to Forward Roll

Max Power Clean & Push Jerk
—
For time:
30 Box Jumps 24/20″
20 Deadlifts 275/185#
30 T2B
20 Lateral Bar Burpees
30 V-Ups
20 Power Cleans 135/95#
30 Alternating Pistols
20 Burpee Box Jumps 24/20″

Tuesday

Show up for Class 15 min early and
Test your Overhead Squat Position top and bottom
2 minute sumo squat against wall
2 min each leg sweeping/roaming Pigeon Pose
2 min Foam Roller T-SpineDrill with Barbell
2 min each side Shoulder Drill
Re-Test Overhead Squat Position top and bottom

Level 1 v Level 2. If the movement of Level 1 gives you pause you are Level 1. Make it perfect before you promote yourself to Level 2. If you think “I am a Boss on Level 1″ there is a 70% chance you are right. Review with a coach before performing Level 2. You will only do 1 of the movements.

Level 1
Overhead Squat 7X3

Level 2
Snatch Balance
7X1

—–
4 X for time:
Run 400m
15 C2B Pullups

—-

Ring Support Hold 4X15 seconds

Wednesday
“Hidalgo”

For time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Thursday
1X20 Back Squat

I ENCOURAGE doing some warm up sets. This should be a maximal UNBROKEN set. I also encourage complete failure. The first time I tried this I got 10 reps. I learned something. (Mostly that I couldn’t do 20 reps with 225) If you hit all 20 Awesome. If you don’t, even AWESOMER! Just remember/record what you lifted. You will be seeing this again.

Also remember the Tempo Squats last week? Remember where your hips went at the bottom? Yeah that is where they go today. Don’t get cheap.

—–
Remember Tuesdays mobility? Yeah do that again.
For Time:
50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers

Friday
Wendler Week 2
3 rep scheme
Press

—–

For time:
9 Thrusters 135/95#
50 Double-Unders
7 Thrusters 135/95#
50 Double-Unders
5 Thrusters 135/95#
50 Double-Unders

—

As many sets as required to accumulate time.

Level 1
Hold Bridge up for 2 minutes

Level 2
Hold Skin the Cat at the bottom for 30 seconds

I like to think of Tribal CrossFit as a Training Academy for Awesome people. This is a quandary because I also believe that everyone is Awesome as soon as they walk through the door.
I resolve this by teaching how to maximize your Awesome potential. Most people are limited by their vision not their ability. You can be much awesomer.

But the truth is not everyone is Awesome. Some people have squandered their potential.

When I was a kid my dad used to tell me there were big pie people and little pie people.
Big pie people believe there is enough for everyone one. Not only is there enough for everyone but the the pie is constantly growing to create more than what is needed.
This is an expansive or abundance mindset. These people are Awesome.
Little pie people think there is a set amount and that for them to have more they have to take it from someone else.
This is a scarcity/fixed mindset. These people are not awesome.

Generally, Expansive people believe that they can learn, grow and improve not matter what is going on in their life.
The Scarcity mindset leads people to believe “This is just how I am. There is no changing it.” If you have said that to yourself or about anyone else, I have bad news. You suck. You have squandered any potential for awesome that you may have possessed. Your belief in your ability is the highest predictor of capability.

A Scarcity mindset isn’t fatal (althought it certainly is limiting) and can be cured.

Step 1: Look for & Identify Opportunity. Then seize it and wring every last bit of positude out of it.
Step 2 Be Grateful. Make a daily list of 3 things you are grateful for.
Step 3 Lather, rinse repeat. Step 1 will increase your creativity, reduce your stress and increase your motivation to accomplish your goals. Step 2 will create peace while still striving to reach your full potential.

Eva
800M Run
30 Kb Swing 24K
30 Pull ups

Tuesday
5X2 Tempo High-Bar Back Squats

Notes: Quick descent, 5 seconds (have a partner count) in the rock bottom, bounce and quick back up.

3X

50 Double-Unders
25 Burpees
25 Situps

Wednesday

Carse

21-18-15-12-9-6-3 reps:

Squat clean 95/65#
Double-under
Deadlift 185/135
Box jump 24/20″
Begin each round with a 50 meter Bear crawl.

Former CrossFit Games Champion Jason Khalipa finished this in 18:07. Which means the fastest Rx people in our gym should shoot for around 40:00.

Scale by starting on a lower round (ie start with 18 or 15 or 12.)

Also remember the First Rule of CrossFit: Never do the Math.

Thursday

5X5

Overhead Squat

—
3 rounds for total reps of:

Max Effort UnBroken Kb Swing 24/16kg

ME UB Thrusters 115/75#

ME HSPU

There is no time component other than finishing before class is over.

Friday

5X5 Bench Press

—–

For time:

5X

200M Row

4 Hang Power Clean 135/95

Rest

Rest will be as long as it takes for the rest of the class to cycle through the rowers.
When it’s your turn to go be ready do go. Don’t be that guy.
Also when a coach assigns you to heat, that’s your heat. Don’t think you are being chivalrous by letting someone else go first. You’re not. You are just screwing up the Work Out for everyone else. Again, Don’t be that guy.
—

3 X 2

L Sit to Tuck Planche

Just kidding

Here’s the real one.

If you can do the straddle at the end awesome. Don’t do it.  Just try to get back to the L-Sit without putting your feet down so you can do repetition 2.

If you can’t L-Sit, tuck hold and then try to push your hips back.

Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55
pound dumbbell swing)
12 Pull-ups

3X Max Toes to Bar

Tuesday

5×1 Press Cluster (Push Press / Push
Jerk / Split Jerk) – heaviest possible

- rest 5 minutes

3 RFT
10 Push Jerk (135 / 95)
50 Double Unders (sub jumps over
barbell)

- rest 5 minutes

AMRAP in 3 – Strict Pullup or Ring
Row

Wednesday

Power Clean 5×3

Santiago
Seven X:
18 Dumbbell hang squat clean 35#
18 Pull-ups
10 Hang Power clean
10 Handstand push-ups

Thursday

Power Snatch 1RM

- rest 5 minutes

3X 400 Meter Run
10 Power Snatch @ 75% 1RM
10 Burpees
10 CTB Pullups (sub 15 Ring Rows)

- rest 5 minutes (after wod)

20 TGU 10 each arm

Friday

Power Clean 5×3

- rest 5 minutes

21-15-9
Power clean (115 / 75)
Front Squat (115 / 75)
Burpee with jump over bar

- rest 5 minutes

3 x Max Ring or Bar L-Sit

I’ve had some questions about the programing lately and what it is trying to accomplish. Easy answer. The Goal is always to make you AWESOME. At every level. Physical, mental & spiritual. They should all be awesome.
I put thought into how Monday, work with Tuesday. How Tuesday works with Thursday. and How Thursday works with Friday. Wait a tick. There’s a day missing. Yes there is. I used to Program Hero Wednesday as an integral part of the week. But,

• It’s really hard to do because it’s a crusher of a WOD.
• Nobody shows up (Other than the Athlete of the Month and a few other hard men)
• Everybody who didn’t show would complain that the WODS the rest of the week weren’t long enough and other weak candy assery.
• Candy ass is one of my favorite words. Right up there with pontificate and banal.

The point of CrossFit isn’t to crush, dominate or win what is written on the Whiteboard for the day. While winning is nice (And I take back everything I just wrote on the days that I beat Rich.) The daily goal is to be more Awesomer. In the end that means you vs you. Are you stronger, hornier, faster, look & feel better than before? Good.

Also any exercise program that decreases your prurient interest long term should be discontinued. I mean really what else are we doing this for?

Scaling isn’t a sign of weakness and doing WODs RX doesn’t necessarily make you a stud. After a year of doing CF I was strong enough to do the majority of WODs RX. I was cool. Except for one thing. My times were getting slower. So I scaled the weight to 70% (that is generally the women’s weight) for 3-4 months. I was faster. I needed time with the lighter weight to learn to move quickly under load. When I went back to doing WODs RX I was faster and kept getting faster & stronger. But I had to back up for awhile and develop some skills I lacked.

I still scale WODs if

• I don’t think I can do the movement with out injury long term
• I’m already dealing with and injury and need to work around it
• It doesn’t fit into the time domain/effect I want to train (Generally >15 min/get stronger)
• I think it will negatively affect my training for the rest of the week.

I’ve scaled hero WODs to have

• Fewer reps
• Less weight (Ok I’ve never lowered the weight but I might some day)
• Fewer rounds
• Turned it into an AMRAP with a much shorter time limit.
• Tried to crush movements I needed development and slowed down on movements I excelled

Short duration/high intensity is where you will make most of your gains. Long duration teaches you pacing & some mental tenacity but not much else. Don’t believe me?
One of these guys runs for hours on end. Long Duration. He looks like an end stage AIDS patient. The other trains in 60 second or less bursts. Short Duration. He looks awesome.
Who do you want to be?

PS 26.2 miles is an odd distance to run a race. The only reason we remember it is because the first person who ran a “Marathon” The distance from Marathon to Athens died.

5×1 Squat Snatch from Floor, Hang
Squat Snatch –
heaviest possible,
rest 60 sec between sets
3×5 Snatch High Pull –
rest 60 sec between sets

- rest 5 minutes

3X
10 Squat Clean (135 / 95)
20 Box Jump (24″ / 20″) – step down
from box

- Rest 5 Minutes then

50 Lunges

Tuesday
15 Min to Establish

1RM Split Jerk

Lynne
Five rounds for max reps of:
Body weight bench press
Pull-ups

-Rest 5 Min

For Time
200 M Farmers Walk 70/53#

Wednesday

Squat clean & Jerk Progression
400M Run

Santora

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′
backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
Rest 5 Minutes
20 TGU (10 left & 10 right 53/35)

Thursday

2 Min AMRAP Double Unders

-Rest 5 Min

AMRAP in 20
200 Meter Run
15 KB Swing (1.5 pood / 1 pood)
10 Pullups (sub ring rows)
- rest 5 minutes
3 x Max Handstand Pushups

Friday
Thrusters
3X15

400 M Walking Lunge

-5 min rest

For Time
Weighted Plank Hold
Every 20 seconds partner adds plate
25/10