Hero WOD Saturday – December 5th
Bringing back Hero WOD Saturday…there will be no barbell class on Saturday December 5th, instead we will have two classes (8am and 9:30am) performing the Hero WOD “Abbate”.
Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
The Return of Coach Jess!
Jess Estrada will be making her return to the ranks of Outlier coaches beginning tomorrow. You will see her on the schedule for the early classes on Monday mornings. Jess has been in the CrossFit game just about as long as anybody I know. In fact, she was one of Nuno’s first coaches when he started back in 2008! Needless to say she brings over a decade of experience to the table and we are excited to have her back coaching classes here at Outlier.
MONDAY, NOV 30
METCON
2 rounds:
110 double-under
700m row
40 wall ball (20/14)
20 power clean (135/95)
10 overhead squat (135/95)
TUESDAY, DEC 1
Deadlift Program Notes
Our strength emphasis for the rest of year will be deadlift. We are embarking on a 6-week program that will take us through the rest of the year. Deadlifts will occur once a week and will be the main emphasis of the day’s programming. There will be a second day each week that implements some alternative posterior training without lifting a heavy barbell (unilateral work, good mornings, sandbags, etc).
Deadlifts days will be following percentages, you can see the program listed below. The intent is to take your time and not rush through the lifting session. You will hold the percentage across all your lifts for the day, not build in weight each set. This being the case, there will be some days that require a lot of warm-up to build to the required percentage. This is the point!
As always, percentages should be used as a guide. Some days your body just doesn’t have 90% in it. Maybe you didn’t sleep well the night before, or rushed from work and didn’t eat enough during the day. This is all normal. Be prepared to lift a few pounds lighter if your body is not feeling that day’s percentage.
DECEMBER BULK DEADLIFT PROGRAM (sets x reps)
Week 1 – 5×5 @ 75%
Week 2 – 3×3 @ 90%
Week 3 – 3×5 @ 80%
Week 4 – 3×2 @ 95%
Week 5 – 3×4 @ 85%
Week 6 – 1RM
DECEMBER BULK
Deadlift
5×5 @ 75%
Warm-up to 75%, then perform 5 sets of 5 reps at the same weight. Rest ~3:00 between sets.
ACCESSORY
3 sets:
10-15 GHD sit-ups
Accumulate 0:30 – 1:00 handstand hold
WEDNESDAY, DEC 2
UNILATERAL STRENGTH
4 sets:
5 strict press + 7 push press
Perform complex unbroken on one side, then on the other. Rest ~2:00 between sets.
METCON
AMRAP 15:
10 KB gorilla row, alt arm
15 KB elevated push-up
20 KB swing, Russian
300m run
PYO KB weight today, it should be governed by the gorilla rows (you will need two KBs). Perform your push-ups with your hands on the KB handles. Be sure to position the KBs so that you have a stable pressing platform. Use one of your KBs for your swings.
THURSDAY, DEC 3
UNILATERAL STRENGTH
3 sets:
8/8 single leg step-down
8/8 single leg deadlift
For both movements, perform 8 reps on one leg, then 8 on the other. There is no prescribed box height, pick a height that works for you. Perform unweighted, or grab a DB/KBs as needed.
Box Step-Down:
Be sure to lower your self down with control (2-3 second descent)
Single Leg Deadlift
Practice good hinging mechanics
METCON
Every 5:00 x 4:
8 dual KB front squat (2 x 53/35)
12 goblet squat (53/35)
16 air squat
20/15 cal air bike
Goal: Sub 3:00 each round. Scale the weight or bike reps to get there. Record time each round, score is sum total time across all 4 rounds. DBs can be used if needed.
Erg equivalent: 25/20 calories (ergs = scaled, for today)
FRIDAY, DEC 4
STRENGTH
Every 1:30 x 8:
2 snatch, climbing
Power or squat snatch allowed.
METCON
For time:
21-15-9
Burpee
Power snatch (115/80)
200m farmer carry after each round
SATURDAY, DEC 5
HERO WOD SATURDAY – “ABBATE”
For time:
• Run 1 mile
• 21 Clean & Jerk 155/105#
• Run 800m
• 21 Clean & Jerk 155/105#
• Run 1 Mile
Dedicated to U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, who was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
The “Abbate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for March 26, 2011.