16536 SE 362nd Dr.
Sandy, OR 97055
(503) 436-7872
paleofitbox@crossfitpfb.com

Workout Of the Day

WOD, Jan 22

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 Iron Cross
12 SCORPIONS
Baby Elephants
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs
200 meter Run

MOBILITY WORK
Childs Pose – 1 Min
Front Rack Stretch – 1 Min

OLYMPIC/STRENGTH WORK
Squat Clean 1RM
3-3-2-2-1-1-1
(Find New 1RM)
OR
Front Squat
10set x 3rep @55%

WOD
190119B
13 Min AMRAP of:
55 Wall Balls
55 T2B
*55 Cal Row OR 44 Cal Bike
55 HSPU
*Race to the Rower/Bike

OLY WK2 DAY2
WORKOUT
Hang Power Clean + Clean (mid-thigh) – 65%x1+2, 70%x1+2, 75%x1+2, 65%x1+2, 70%x1+2, 75%x1+2
Halting Clean Deadlift (mid-thigh) + Hang Clean High-Pull (knee) – 70%x3+1, 80%x3+1×3
Front Squat – 50%x2x4, 55%x2x4

WOD, Jan 21

WARM-UP
400 meter Run
Walking Lunges
Russian Kicks
Baby Elephants
12 Toe Reaches
12 PVC Pass Throughs
12 PVC Windmills
12 PVC Pass Arounds
12 PVC Good Mornings
Then:
Barbell Warm-Up:
5 Good Mornings
5 Back Squats
5 Alt Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

INTRO SKILL WORK
Fundamentals:
– Squat
– Front Squat
– Overhead Squat

OLYMPIC WORK
Squat Clean 1RM
3-3-2-2-1-1-1
(Find New 1RM)

WOD
190119
12 Min AMRAP of:
Ascending Ladder
3 Burpee Box Jumps, 24″/20″
10 Double-Unders
6 Burpee Box Jumps
20 Double-Unders
9 Burpee Box Jumps
30 Double-Unders…
(Increase BBJ by 3 & Double-Unders by 10 ea Rnd)

OLY WK2 DAY1
WORKOUT
Hang Power Clean (mid-thigh) + Power Jerk – 65%x2+2, 70%x2+2, 75%x2+2, 65%x2+2, 70%x2+2, 75%x2+2
Snatch Balance – 70%x3, 75%x3x3

WOD, Jan 19

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC OHS
12 PVC Pass Throughs
12 PVC Windmills
12 Iron Cross
12 SCORPIONS
Baby Elephants

WOD REHEARSAL
Ea Partner
6 T2B
7 Deadlifts
6 Cal Row/Bike

WOD
190107K
3 Partner WOD
*9 Rounds of:
Every 4 Min:
12 T2B
15 Deadlifts, #185/135
15/10 Cal Row OR 12/9 Cal Bike
(Partners must rotate to different movement ea Rnd.
Partners cannot repeat any movements until they have cycled through all three.)
*Score = Slowest Time To Complete Any Rnd*

OLY WK1 DAY6
WORKOUT
Hang Power Snatch + Snatch (mid-thigh) – 65%x1+2, 70%x1+2, 75%x1+2, 65%x1+2, 70%x1+2, 75%x1+2
Halting Snatch Deadlift (mid-thigh) + Hang Snatch High-Pull (knee) – 75%x3+1, 80%x3+1×3
Back Squat – 70%x3x2, 75%x3x3

WOD, Jan 18

WARM-UP
200 meter Run
Walking Lunges
12 Squats
Toe Touches
12 SUPERMANS
Baby Elephants
12 Glute Raises
12 Toe Reaches
12 Iron Cross
12 SCORPIONS
Bear Crawls
200 meter Run

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression
– Clean & Jerk: 5set x 3rep

WOD
190107J
7 Rnds For Time Of:
400 Meter Run
21/15 Cal Row OR 17/11 Cal Bike
15 OHS, #115/80
(40 Min Time Cap)

OLY WK1 DAY5
WORKOUT
Hang Snatch (knee) – 60%x2, 70%x2, 75%x2x4
Hang Clean (knee) + Jerk – 60%x2+2, 70%x2+2, 75%x2+2×4
1 1/4 Front Squat (using bounce) – 60%x3, 70%x3x4
Back Squat Jump – 20%x5x4

WOD, Jan 17

WARM-UP
200 Meter Run, then:
2 Rnds of:
10 HR Push-Ups
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
10 PVC Pass Throughs
10 Glute Raises
10 Iron Cross

MOBILITY WORK
Overhead Stretch on Wall – 1 Min

STRENGTH/OLYMPIC WORK
Overhead Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)
OR
Hang Pwr Snatch
2 Rnds Thru:
1set x 3rep @60%
1set x 3rep @65%
1set x 3rep @70%

WOD
190107I
15 Min AMRAP of:
10 GTOH, #135/95
200 Meter Run
10 Pull-Ups
200 Meter Run
10 BOTB

OLY WK1 DAY4
WORKOUT
Hang Power Snatch (mid-thigh) – 60%x3, 65%x3, 70%x3, 60%x3, 65%x3, 70%x3
Jerk Spring – 80%x5, 85%x5, 90%x5, 95%x5

You Don’t Have to do Everything Right… Just Most of It


By – Greg Everett

If you follow me, there’s a decent chance you’re someone who enjoys technical detail and is bordering on obsessive about skill development in weightlifting. I’d say this is mostly a beneficial quality, but it can have its problems. Primarily, it can cause you to overanalyze what you’re doing (or not doing) and become overly focused on certain details.

This isn’t a problem exclusive to those of us with over-analytical minds—it’s a pretty natural response when learning weightlifting as an adult. As a kid, it’s easy to just practice movements and not get too worked up about them. As an adult, it’s more common to want to understand the minutia and become compulsive about achieving physical mastery on an unreasonably short timeline because you understand something conceptually.

First, I want to revise the article title slightly to apply directly to you: someone who is presumably not a perfect lifter yet and who has additional technical learning to do. You don’t have to do everything right… just more of it. In other words, don’t expect to come into the gym one day in the near future and be finished—there isn’t going to be a point in time when you perform only perfect snatches and clean & jerks from then on.

What you’re going to do is incrementally improve over time by making a large collection of little things better on average. That is, your mobility will improve gradually so you can achieve better positions; your sense of balance will improve gradually so you can better keep the pressure in the right place on your feet as you pull and react appropriately when it gets off track; your timing will improve in more and more of your lifts; your ability to think less through the lift and consequently focus more on being aggressive will improve.

This means that even when there may be quite a lot of things that aren’t perfect—and maybe even really far from it—your lifts will continue to get better over time. Pay attention to that improvement rather than obsessing over the absence of perfection. If the latter bothers you a great deal, I’m warning you now this probably isn’t healthy sport for you.

When it comes to elite lifters, they’re not technically perfect, but they don’t need to be. The key is that the fundamentals are reliably in place and the majority of technical details are correct (and likely improving at least slightly still). In other words, elite lifters are as good as they are in spite of imperfection—those imperfections or even outright problems simply have to be significantly outweighed by what they do well.

This brings me to two final points:

Even an elite lifter isn’t demonstrating every single aspect of a lift perfectly, so you can’t successfully imitate a single one—you need to synthesize many lifters to create a reliable technical model. In other words, we create technique models by recognizing what works across the board—not just for a single lifter or even a handful. You can’t create a paradigm from an anomaly. Instead, use those oddities as evidence that you can get by with less than perfection and to help redirect your focus to the most important aspects.

And finally, don’t freak out and obsess over single details that you haven’t yet mastered, or may, due to anatomical peculiarities or injury, never master—keep some perspective and work on progressing overall with incremental improvement of many small aspects that will collectively create significant improvement of your lifts.

WOD, Jan 16

WARM-UP
400 meter Run, then:
2 Rnds of:
10 Squats
10 Glute Raises
10 Toe Reaches
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC OHS

MOBILITY WORK
Childs Pose – 1 Min
Overhead Stretch on Wall – 1 Min

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression
– Snatch: 5set x 3rep

STRENGTH WORK
Overhead Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)

WOD
190107H
For Time:
800 Meter Run
50 T2B or T2KB (scaled)
50 Alt DB Snatch, #50/35
(12 Min Time Cap)

OLY WK1 DAY3
WORKOUT
Hang Power Clean + Clean (mid-thigh) – 60%x1+2, 65%x1+2, 70%x1+2, 60%x1+2, 65%x1+2, 70%x1+2
Halting Clean Deadlift (mid-thigh) + Hang Clean High-Pull (knee) – 75%x3+1×4
Front Squat – 50%x2x8

WOD, Jan 15

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 PVC Pass Arounds
12 PVC Windmills
12 PVC Good Mornings
12 PVC Pass Throughs
Then:
Barbell Warm-Up:
5 Good Mornings
5 Back Squats
5 Alt Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

OLYMPIC WORK
Clean & Jerk 1RM
3-3-2-2-1-1-1…
(Use as many singles as needed)
OR
Back Squat
5set x 3rep @70%

WOD
190107G
3 Min AMRAP of:
42 Double-Unders
21 Power Cleans, #135/95
15 BOTB
3 Min Rest, then:

3 Min AMRAP of:
42 Double-Unders
21 Power Cleans, #115/80
15 BOTB
3 Min Rest, then:

3 Min AMRAP of:
42 Double-Unders
21 Power Cleans, #95/65
15 BOTB

OLY WK1 DAY2
WORKOUT
Hang Power Clean (mid-thigh) + Power Jerk – 60%x2+2, 65%x2+2, 70%x2+2, 60%x2+2, 65%x2+2, 70%x2+2
Snatch Balance – 70%x3x4

WP Facebook Auto Publish Powered By : XYZScripts.com