Thrash Session 6 5Jul2012

Hello Everyone,

If you took a day off yesterday then good on you! I hope you enjoyed your day like I said below. If you did take a day off, it’s time to burn off those lil bit of extra calories that you consumed. I am sure they were awesome!!  Later this week I will post an article or two on the preferred alcohol to drink if that is a simple pleasure in life you partake in. Anyways, that is a conversation for another post. So let’s get to it.
Warm Up:

400m Run or Row

D.R.O.M.S (Dynamic Range of Motion Stretching)

2 Rnds

25 yards Frankenstein Walk

25 yard High Knees

25 yard Lunges

25 yard Karaoke or Tapioca

25 yard burpee broad jump (Remember do not jump 6″ in the air and clap above your head, substitute the broad jump)

Rest about 30 secs

1 min Planche

then  roll into 30 second right hand side planche

then roll into 30 second left hand side planche

then 45 second regular planche

Burgerner Warm Up


Weight Training: Snatch Pull, Deadlift

Today we are going to work on the  Deadlift and the Snatch Pull. I personally don’t consider the Snatch Pull weight training however it is essential to develop olympic lifts. I mean technically you are using barbell and weights so it is weight training.

Really concentrate on form and quality of movement. You want to work up to a difficult weight but don’t sacrifice form. Once you drop your form, STOP this portion of training and move to the next. We want to avoid injury and developing bad habits. I’m speaking from experience from learning the hard way.

Deadlift: Coach Glassman on the Deadlift


Snatch Pull: Catalyst Athletics Snatch Pull Demo


Rest 5 min max


Work Out

12 min AMRAP


5 Back Squat

10 Push Press

5 Burpees


Cash Out:

1 min Max Effort Double Unders (If not double unders, do single unders)

1 min Max Effort Pull Ups

2 min Max Effort Sit Ups


Optional Skill Training

Team CrossFit Knees to Elbow (Strict)

3 Rounds

10 Strict Knees to Elbow




Cool Down:

800m Jog

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints


Operator Level ( 165 lb back squat/push press men/  115 lb back squat/push press women)

Level 4 (Prescribed) ( 135 lb back squat/push press men/ 95 lb back squat/push press women)

Level 3 (Intermediate) (125 lb back squat/push press men, 85 lb back squat / push press women)

Level 2 (Progressing) (115 lb back squat/push press men/ 75 lb back squat/push press women)

Level 1 (Beginner) (Comfortable weight for back squat and push press)

Work Out Three

Warm Up

800m Run or 800m Row


2 Rounds

10 Samson Stretch (5 each leg)

10 Catepillars

10 Cats & Dog’s

10 Spider Man’s

10 Scorpions

Burgerner Warm Up Proper Front Squat Form


Weight Training: 15 minutes to work up to 1 RM Front Squat (Your light 5 – 10 rep light weight warm up is included in this time. STRESS FORM and QUALITY OF MOVEMENT)

You must ensure you have proper form on the front squat! Feet shoulder width apart, weight on your heels, a big chest ensuring to maintain normal spinal curvature and rest the bar on the top of your shoulders, not holding it with strain on your wrist. Keep your elbows high literally almost choking yourself and get full depth (break 90). Drive your through your heels, keeping your knee’s out and you finish the movement by opening up your hips the entire way.

Work Out:



Ring Dips

Sit Ups


Rest 5 minutes

Skill Work: Develop Hand Stand Push up

5 sets of 5

You first need to be able to a proper push up, a “V” push up and work on loading your shoulders by getting your hips higher. Rather than type it here is a great video by CrossFit Paradiso on developing a handstand push up.

Cool Down:

400m Run

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints




Operator Level ( 135lb Thrusters men/  95lb Thrusters women)

Level 4 (Prescribed) ( 95lb Thrusters men/ 75lb  Thrusters women)

Level 3 (Intermediate) (75 lb Thrusters men/ 55lb Thrusters women)*

Level 2 (Progressing) (65lb Thrusters men/ 45lb Thrusters women )*

Level 1 (Beginner) (Comfortable weight Thrusters)*

* If you CAN NOT do ring dips, use bands as needed

* If you do NOT have the stabilization on the rings do bar dips, or chair dips! Full Range of MOTION is required.


Effective Programming + Diet = Beast Mode

Good morning! I am a little tired right now but thank God the baby only woke up twice 🙂

So I will start adding more information about the program as a whole. A big portion of this program requires you to be a on a well balanced, healthy diet. Some people do take supplements with this diet to essentially increase muscle growth and recovery. I can not say what supplements I use just yet but I want to recommended two diets that I have used. The first is the Paleo Diet or some refer to it as the caveman diet. I recommended not just jumping into this 100% and even use the 80/20 method. 80% of the meals and snacks eat strict paleo and then go ahead and have a simple carb in one of the meals. You can even apply this to a weekly habit, and I have found that it works best for me to eat 6 days strict and then 1 day have a cheat day. You will notice as time goes on that your cheat days will be more and more healthy and soon you will be Paleo. I, however have nothing to prove to anyone, so if there is something I want to eat and I have been pretty strict, and it isn’t to bad for me, I may eat it. This is more along the lines of being out at restaurant or a social gathering.  For more information on the Paleo Diet check out Robb Wolf Robb Wolf on the Paleo Diet and check out some Paleo Recipes.

The other diet is that I have used in the past is the Zone Diet. Here is an article from CrossFit that explains nutrition overall but goes into both the zone and paleo diets: Avoiding Metabolic Derangement and here are some actual Meal Plans from the CrossFit Journal that show you exactly how to follow the zone diet.

If you have any more questions, I am not a nutritionist but can help with some answers and will point you in the right direction until I officially get a certification. Remember that you can find a lot of information online or in a book so please do that before going to see a “doctor” who is just going to use information readily available to everyone.




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