Saturday 2016.03.26

The husband-and-wife dynamic duo of Mike and Stephanie! Mike hits up intensity day on the squat while Stephanie keeps adding pounds to the bar on her linear progression. As a bonus, their daughter, Abby, took 2nd yesterday at the NE High School State Powerlifting Meet and continues to prepare for a third consecutive year at USA Weightlifting Youth Nationals this summer. Keeping it all in the family! (To emphasize that point, Mike and Stephanie's eldest daughter, Maddie, took 1st place at the state meet back in 2013!) #strongfamily #startingstrength #welookdown @startingstrength

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 20, 2016 at 4:07pm PDT

For your edification and reading pleasure:
In Defense of the Squat for Old People
by Nick Delgadillo, SSC (at Starting Strength)


BBG (off)
A) Power Jerk
2-2-2-2

B) Strict Pull-ups
3 x N


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.


Finale
10 minutes practicing your static handstand

Saturday 2016.03.19

Pulling, pushing, and 400s from this Saturday's conditioning #trainhard

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Mar 13, 2016 at 2:06pm PDT

For your edification and reading pleasure:
Strength is Not Specific
by Mark Rippetoe (at Starting Strength)


BBG (off)
A) Power Jerk
3-3-2-2

B) Strict Pull-ups
3 x N


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
7 rounds for time of:
10 Wall Balls, 20#/14#
7 Burpees

Compare to 2015.03.16.


Finale
10 minutes practicing your static handstand

Saturday 2016.03.12

@burnscolin (94) snatching 168kg/370lb at the 2016 Senior Trials -- only 1kg under his competition PR from the 2014 Worlds and 3kg under @norikvardanian's 171kg American record. Burns also made a 196kg C&J to post a PR total of 364kg to put himself onto the 2016 Pan Am team. Also, those green knee wraps are the Russian wraps from @hookgripstore!

A video posted by hookgrip (@hookgrip) on Mar 2, 2016 at 8:06pm PST

Note: As always, make sure you're doing your pull-ups each week (whether it's on the programmed day or not, and please talk to me if you have no idea what I'm talking about here), but do not do any strict pull-ups today if you are doing the conditioning.


BBG (off)
A) Power Jerk
3-3-3-3


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
For time and reps:
400m run
ME Push-ups
400m run
ME Strict Pull-ups/Bar Rows
400m run
ME Push-ups
400m run
ME Strict Pull-ups/Bar Rows

Each 400m run is timed individually. When you return from the run, begin a set of max effort (ME) push-ups or max effort strict pull-ups (or bar rows - no banded pull-ups), i.e., do push-ups or pull-ups/rows until you fail. Don't confuse "fail" with "knowing you can't do another rep" - they are not the same. Go all-out and don't stop doing push-ups or let go of that bar until you've actually tried and failed to get a rep. With that said, if you are a newer member (i.e., less that 1 month), dial back the intensity a bit - in this case, it would be better to stop with a rep or two still left in the tank. After finishing your push-ups or pull-ups, head out for your next run (be sure to check the clock for timing purposes).

There is a 16:00 quasi-cap on this workout. If you hit the cap, finish off all of the push-ups and pull-ups/rows but do not start any more runs. Post your 400m times and push-up and pull-up/rows numbers (round-by-round) to the comments.

Compare to 2015.03.14.


Finale
10 minutes of mobility work - your choice

Saturday 2016.03.05

Clean pull and power clean complex #weightlifting

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 29, 2016 at 4:59am PST

BBG (off)
A) Power Jerk
3-3-3-3

B) Strict Pull-ups
3 x N


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
Partner WOD:
Each partner completes 4 rounds for time of:
10 Burpees
15 Box Jumps, 24"/18"
20 OH Reverse Alternating Lunges, 45#/25#

Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.

Compare to 2015.03.07.


Finale
10 minutes practicing your static handstand

Saturday 2016.02.27

@tmjholm, @goodtobriholm, and @tedswanson work hard with snatches, cleans and jerks, push-ups, and jumping squats #trainhard

A photo posted by Testify Strength & Cond. (@testifystrengthconditioning) on Feb 21, 2016 at 1:30pm PST

The Bench Press: The Arch (from Starting Strength)


BBG (off)
A) Power Jerk
5-5-3-3

B) Strict Pull-ups
3 x N


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
5 rounds for time of:
40 Double-unders
20 Alternating Forward Lunges (10/leg)
10 Push-ups

If you can do at least 25 push-ups unbroken, scale up to slapping push-ups.

Compare to 2015.02.23.


Finale
10 minutes practicing your static handstand

Saturday 2016.02.20

The Bench Press: Safety (from Starting Strength)


The Bench Press: Under the Bar (from Starting Strength)


BBG (off)
A) Power Jerk
5-5-3-3

B) Strict Pull-ups
3 x N


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
Partner WOD
6 x 1 minute of:
10 1-arm DB Hang Power Snatches
ME Burpees

In one minute, Partner A will do 10 snatches followed by as many burpees as possible in the remainder of the minute (ME = max effort). At the end of the minute, Partner B will do the same, i.e., 10 snatches followed by ME burpees. Each partner will perform 6 iterations of this (for a total workout time of 12 minutes).

Notes:

1. Loading for the DB snatches is 25% of your BW.
2. The snatches in a given minute must be equally split between both arms (e.g., 5L-5R is fine, and so is L-R-L-R-...).
3. Your score is your total number of burpees (per person, not as a partnership).
4. If you are super cool, post your results to the comments . . . and you're all super cool!

Compare to 2015.02.14.


Finale
10 minutes practicing your static handstand

Thursday 2015.09.24

@tmjholm...moving the big weights (420# x 3) #bethehammernotthenail #powerlifting #questfor500 #backsquat #startingstrength

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 16, 2015 at 6:25pm PDT

BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. Static Handstand practice
3. 1-leg Linear Box Jumps, 3 x 5/leg

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Plyometric Push-ups (if time permits)
50 reps AFSAP (As Few Sets As Possible)


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (use an ab mat if available)


Finale
Do 20 reps of one of the following choices:
1. Kipping pull-up attempts
2. Kipping pull-ups
3. CTB pull-ups (kipping)
4. Bar muscle-ups

Thursday 2015.09.17

With college basketball preseason already in full swing, @beckymueller finds time to hit this 76kg clean and jerk for her third attempt at this past Saturday's Kansas Open WL meet. #cleanandjerk #weightlifting #olympicweightlifting #strong #cunebulldogs

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 13, 2015 at 3:37pm PDT

BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. Static Handstand practice
3. 1-leg Linear Box Jumps, 3 x 5/leg

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Dynamic Push-ups (if time permits)
50 reps AFSAP (As Few Sets As Possible)


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
15-12-9-6-3 reps of:
Power Cleans, 135#/95#
Bar-facing Burpees

Compare to 2014.09.29.


Finale
Do 20 reps of one of the following choices:
1. Kipping pull-up attempts
2. Kipping pull-ups
3. CTB pull-ups (kipping)
4. Bar muscle-ups

Thursday 2015.09.10

Scott squats. He's the man. #backsquat #powerlifting

A video posted by Testify Strength & Cond. (@testifystrengthconditioning) on Sep 3, 2015 at 5:20pm PDT

BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. Static Handstand practice
3. 1-leg Linear Box Jumps, 3 x 5/leg

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Dynamic Push-ups (if time permits)
50 reps AFSAP (As Few Sets As Possible)


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
2 rounds AMReAP of:
1:00 Thrusters, 95#/65#
0:30 Rest
1:00 Double-unders
0:30 Rest
1:00 OHS, 95#/65#
0:30 Rest
1:00 Double-unders
0:30 Rest

Compare to 2014.09.20.


Finale
Do 20 reps of one of the following choices:
1. Kipping pull-up attempts
2. Kipping pull-ups
3. CTB pull-ups (kipping)
4. Bar muscle-ups

Monday 2015.08.31

Announcement: This Saturday (2015.09.05), the weight room will be closing at 8:40 a.m. as we will be headed outside for the conditioning portion of the workout, so if you are BBG-ing, please plan your training accordingly.

Dawn and Ted busting out some rows and pull-ups during "Fran Gots Hops"

BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. Static Handstand practice
3. 1-leg Linear Box Jumps, 3 x 5/leg

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Dynamic Push-ups (if time permits)
50 reps AFSAP (As Few Sets As Possible)


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
For time:
21-15-9 KB Swings, 2 pood/1.5 pood
42-30-18 Double-Unders
21-15-9 Burpees

Compare to 2014.08.14.


Finale
Do 20 reps of one of the following choices:
1. Kipping pull-up attempts
2. Kipping pull-ups
3. CTB pull-ups (kipping)
4. Bar muscle-ups

Saturday 2015.08.22

Post-metcon bliss . . . and Rachelle wanders into a room of dead people.

BBG (off)
A) 3 cycles of:
1. Strict Pull-ups, 3 x N
2. Static Handstand practice
3. 1-leg Linear Box Jumps, 3 x 5/leg

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle if a rep scheme is not provided.

B) Dynamic Push-ups (if time permits)
50 reps AFSAP (As Few Sets As Possible)


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
Every 30 seconds for 10 minutes, perform 1 round of the barbell Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press/Jerk
1 Back Squat
1 Push Press/Jerk from behind the neck

Go heavy, but also remember that the goal is to complete 1 round every 30 seconds for the whole 10 minutes. Your score is recorded as "X/Y," where X = # of rounds completed every 30 seconds and Y = # of rounds completed for the remainder of the 10 minute period.

Two other notes:

1. For a round to be successful, once the barbell leaves the deck for the power clean, it may not return to the deck until the end of the round.
2. Be sure to stand up fully from the power clean before beginning your front squat.

Compare to 2014.08.16.


Finale
Mob your shoulders for at least 2:00/arm.

Thursday 2015.04.09

Working hard during the metcon (from left 

to right: Emma, Katie, Jack, Phil, and Trey)

BBG (off)
4 cycles of:
1. HSPU
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.

For the pull-ups, perform 3 sets of strict pull-ups (i.e., no kipping) for the first 3 cycles (i.e., 1 set per cycle), and for the 4th cycle, perform as many kipping pull-ups as possible in 1:00 (CTB pull-ups are also acceptable).

If you weren't here last week to start working on strict pull-ups, click here and read the "Pull-up Notes" for an explanation of how this will progress.


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

If you weren't here last week to start working on strict pull-ups, click here (last Thurday's post) and read the "Pull-up Notes" for an explanation of how this will progress.


Conditioning
Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 20#/14#
Box Jumps, 24"/18"
KB Swings, 1.5 pood/1 pood

Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, stretch your calves for at least 2:00/leg (use a 45# plate or a squat rack).

Thursday 2015.04.02

 Tyler hits some more overhead squats during "Nancy."

BBG (off)
4 cycles of:
1. HSPU
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.

For the pull-ups, here is how it works: Perform 3 sets of strict pull-ups (i.e., no kipping) for the first 3 cycles (i.e., 1 set per cycle).   See the "Pull-up Notes" below for specific instructions.  For the 4th cycle, perform as many kipping pull-ups as possible in 1:00.  CTB pull-ups are also acceptable.  If you don't have kipping pull-ups yet, then you'll practice them during the 4th cycle.


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

Pull-up Notes
Choose a number to do for each set, and that number stays constant from set to set (e.g., 3 x 5 or 3 x 8). Be sure it is a number that you KNOW you can do. We'll be progressing in the coming weeks, so start conservatively.  Seriously. If you miss a rep, you owe your fellow athletes 50 burpees.  Or a marathon.  Or something.  The point is - we're looking for progress over time, not instant failure.  Patience + Persistence = Strength.  Here are some guidelines for progressing (in order from band-assisted pull-ups to unassisted pull-ups to weighted pull-ups):

1. If you're using a band, start with a band with which you can get at least 5 reps/set.
2. If you get 10 reps/set while using a band, then you graduate to the next band (i.e., make it harder next time).  When you do this, you'll need to dial back your reps/set to a lower number, and then you start working toward 10 reps/set again over the coming weeks.
3. To do strict pull-ups without a band, you need to be able to get at least 3 reps/set.
4. When you get 3 x 10 strict pull-ups (without a band), you start weighting your pull-ups.

Conditioning
Partner WOD
3 x 2 minutes of:
10/25/50 Double-unders
20 Goblet Squats, 40#/25#
ME Burpees

In two minutes, Partner A will do 10, 25, or 50 double-unders (choose your own adventure), followed by 20 goblet squats, followed by as many burpees as possible in the remainder of the two minutes (ME = max effort). At the end of the two minutes, Partner B will do the same, i.e., double-unders followed by goblet squats followed by ME burpees. Each partner will perform 3 iterations of this (for a total workout time of 12 minutes). To be cool, post your results to the comments.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.

Monday 2015.03.23

Geneva chalks up Diana while Diana daydreams about the 

awesome squatting session she is about to undertake . . .  

The awesome squat session is underway!

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
You've just done "Helen Goes Upside Down" - let's see how your time from that compares to the one, the only, the original . . .

"Helen"
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings for 2:00/leg.

Monday 2015.03.16

Deb finishes a burbee while Katie goes airborne on a box jump.

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per round.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
7 rounds for time of:
10 Wall Balls, 20#/14#
7 Burpees


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, do the pigeon stretch for 2:00/leg.

Saturday 2015.03.07

Andy swings the big dumbbell during the 

broad jump/KB swing/push-up metcon from last Thursday.

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per round.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
Partner WOD:
Each partner completes 4 rounds for time of:
10 Burpees
15 Box Jumps, 24"/18"
20 OH Reverse Alternating Lunges, 45#/25#

Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.

Compare to 2014.03.01.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, low flamingo for at least 2:00/leg.

Thursday 10/23/14

Maddie (Mike's oldest daughter - yep, both daughters are excellent lifters!) 

visits us on a break from college and does some overhead squatting.

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per round.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
21-15-9 reps for time of:
OHS, 135#/95#
Weighted Pull-ups, 45#/30#

If scaling the pull-ups, the pull-ups are strict pull-ups.

Compare to 10/24/13.


Finale
Mob your shoulders for 2 min/each.

Thursday 10/16/14

Andy loves burpees . . . after all, who doesn't?!

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Kipping pull-up/CTB pull-up/bar muscle-up
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
For time:
X Double-unders
21 Front Squats, 115#/75#
21 Push Presses, 115#/75#
X Double-unders
15 Front Squats, 115#/75#
15 Push Presses, 115#/75#
X Double-unders
9 Front Squats, 115#/75#
9 Push Presses, 115#/75#

X represents the number of double-unders performed (per "round") and can be 10, 25, 50, or 100. Choose . . . wisely. (Movie reference, anyone? Post to comments for imaginary bonus points!) CrossFit mainsite wrote this one with 100 double-unders, but a good way to choose would be to ensure that you can achieve your goal with 3 sets or less (when fresh). With that said, 10 is the minimum. Challenge yourself!


Finale
Pick at least 3 areas of your body (e.g., back, right hamstring, left hamstring) and roll 20 times/bodypart. One "down-and-back" with a roller or barbell counts as one roll. You can use the foam roller, large PVC pipe, Rumby, or a barbell.

Monday 10/06/14

Dawn finishes a deadlift (I think this is actually a warm-up because 

I'm pretty sure this is the day that Dawn moved on to plates for her workset!)

BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Kipping pull-up/CTB pull-up/bar muscle-up
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
21-15-9 reps for time of:
OHS, 135#/95#
Burpees


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, roll on something for a total of 4:00 (e.g., 2:00/shoulder on a lacrosse ball or 2:00/hamstring on Rumby).

Monday 09/29/14

Brianne nails a push jerk

BBG (off)
6 cycles of:
1. Handstand/handstand walk
2. Kipping pull-up/CTB pull-up/bar muscle-up

Spend approximately 1:30 min working on each skill (so each cycle is approximately 3:00 plus transition time). If possible, give yourself a goal for each cycle, e.g. 5 ft of handstand walking and 3 CTB pull-ups or perhaps 20 seconds accumulated in a handstand and 5 attempts at a kipping pull-up.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
15-12-9-6-3 reps of:
Power Cleans, 135#/95#
Bar-facing Burpees

Compare to 09/09/13.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, hamstring bar mash for 2:00/leg.