01 Jan 10
Friday
WOD
21 x Back Squat 225lbs men/160lbs women
21 x HSPU
15 x Back Squat 225lbs men/160lbs women
15 x HSPU
9 x Back Squat 225lbs men/160lbs women
9 x HSPU
Wednesday, December 30, 2009
Monday, December 28, 2009
Sunday, December 27, 2009
Friday, December 25, 2009
Wednesday, December 23, 2009
24 December 09
Thursday
Warm-up
3 rounds
10 x Overhead squat
10 x Pullups
10 x Handstand pushups
10 x Situps
10 x KB Swings
Strength Work
Front Squat 3 sets of 3 reps: attempt PR on last set
Weighted Dips 3 sets of 3 reps: attempt PR on last set
WOD
For time
3 Rounds
400 meter run
21 x Knee to Elbow
12 x Burpee (push up, jump and overhead clap)
Thursday
Warm-up
3 rounds
10 x Overhead squat
10 x Pullups
10 x Handstand pushups
10 x Situps
10 x KB Swings
Strength Work
Front Squat 3 sets of 3 reps: attempt PR on last set
Weighted Dips 3 sets of 3 reps: attempt PR on last set
WOD
For time
3 Rounds
400 meter run
21 x Knee to Elbow
12 x Burpee (push up, jump and overhead clap)
Monday, December 21, 2009
22 December 09
Tuesday
Warm-up
3 rounds
Frog Stand Hold 30 seconds
10 x Box Jumps 20 inch
10 x Ring Dips
L-sit hold from pull up bar 15 seconds
400 meter run increase speed each round
Strength Work
Shoulder Press 3 sets of 3 reps: find your 3 rep PR
Deadlift 3 sets of 3 reps: find your 3 rep PR
WOD
5 Rounds
7 x Sumo Deadlift High Pulls 135lbs men/95lbs women
15 x Pullup
Tuesday
Warm-up
3 rounds
Frog Stand Hold 30 seconds
10 x Box Jumps 20 inch
10 x Ring Dips
L-sit hold from pull up bar 15 seconds
400 meter run increase speed each round
Strength Work
Shoulder Press 3 sets of 3 reps: find your 3 rep PR
Deadlift 3 sets of 3 reps: find your 3 rep PR
WOD
5 Rounds
7 x Sumo Deadlift High Pulls 135lbs men/95lbs women
15 x Pullup
Sunday, December 20, 2009
Saturday, December 19, 2009
19 Dec 09
Saturday
Warm-up
3 Rounds
10 x Overhead squat
5-10 x L-sit pullups
5-10 x HSPU
25 x Rockers
20 x Double unders
Strength work
Shoulder Press 3 x 3 attempt a PR on the last set
Weighted dips 3 x 10 attempt a 10 rep PR on last set
WOD
5 Rounds
1 x 15 foot rope climb
10 x Ring Dips
15 x Jumping air squats
Complete entire WOD with 20 lb weighted vest.
Saturday
Warm-up
3 Rounds
10 x Overhead squat
5-10 x L-sit pullups
5-10 x HSPU
25 x Rockers
20 x Double unders
Strength work
Shoulder Press 3 x 3 attempt a PR on the last set
Weighted dips 3 x 10 attempt a 10 rep PR on last set
WOD
5 Rounds
1 x 15 foot rope climb
10 x Ring Dips
15 x Jumping air squats
Complete entire WOD with 20 lb weighted vest.
Thursday, December 17, 2009
18 Dec 2009
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
Frog Stance holds
Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs
WOD
5 rounds
400 meter run
20 Dumbbell lunges 10left and 10right 55lbs men/35lbs women
12 Sandbag cleans 80lbs men/50lbs women (use dumbbells used for lunges if sandbag is not available)
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
Frog Stance holds
Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs
WOD
5 rounds
400 meter run
20 Dumbbell lunges 10left and 10right 55lbs men/35lbs women
12 Sandbag cleans 80lbs men/50lbs women (use dumbbells used for lunges if sandbag is not available)
Wednesday, December 16, 2009
Monday, December 14, 2009
15 Dec 09
Tuesday
Warm-up
5 per leg x Single leg squats
15 seconds x Frog Stand Holds
5-10 x Hand stand pushups
5-10 x Russian KB Swings (swings to chest level)
Strength Work
Deadlift 3 x 5 reps attempt to go 5 lbs heavier than last week.
WOD
3 rounds for time:
21 calories on the rower
21 ring push ups
21 double unders
Tuesday
Warm-up
5 per leg x Single leg squats
15 seconds x Frog Stand Holds
5-10 x Hand stand pushups
5-10 x Russian KB Swings (swings to chest level)
Strength Work
Deadlift 3 x 5 reps attempt to go 5 lbs heavier than last week.
WOD
3 rounds for time:
21 calories on the rower
21 ring push ups
21 double unders
Sunday, December 13, 2009
14 Dec 09
Monday
Warm-up
3 rounds
15 x overhead squats
6 x L-sit pullups
25 x push ups
25 x rockers
10 x back extention
Strength work
Power Clean 3 x 5 reps
Back Squat 3 x 5 reps
Attempt to go heavier than last week by at least 5lbs.
WOD
3 rounds for time
400 meter run
21 Pull ups
21 Sumo Deadlift high pulls 75lbs men/55lbs women
Monday
Warm-up
3 rounds
15 x overhead squats
6 x L-sit pullups
25 x push ups
25 x rockers
10 x back extention
Strength work
Power Clean 3 x 5 reps
Back Squat 3 x 5 reps
Attempt to go heavier than last week by at least 5lbs.
WOD
3 rounds for time
400 meter run
21 Pull ups
21 Sumo Deadlift high pulls 75lbs men/55lbs women
Friday, December 11, 2009
12 Dec 09
Saturday
Warm-up
3 rounds
500 meter row
6 x L-sit pullups
8 x HSPU
10 x Knee to Elbow
12 x Over Head Squats
Strength Work
Shoulder Press 3 sets of 5 reps: Attempt a 5 rep PR
Bench Press or Weight Dips 3 sets of 5 reps: Attempt a 5 rep PR
WOD
10 Rounds for time
5 Pullups
10 Push ups
15 Air Squats
Complete entire workout with 20 lb vest.
Saturday
Warm-up
3 rounds
500 meter row
6 x L-sit pullups
8 x HSPU
10 x Knee to Elbow
12 x Over Head Squats
Strength Work
Shoulder Press 3 sets of 5 reps: Attempt a 5 rep PR
Bench Press or Weight Dips 3 sets of 5 reps: Attempt a 5 rep PR
WOD
10 Rounds for time
5 Pullups
10 Push ups
15 Air Squats
Complete entire workout with 20 lb vest.
Thursday, December 10, 2009
11 Dec 09
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
3 broad jumps, 3 vertical jumps, 5 box jumps 24inch box
Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs
WOD
3 rounds
5 x Power snatch 115lbs men/80lbs women
10 x Box Jumps 28inch box
Interval work
3 rounds of 200 meter run, 400 meter run, and 600 meter run
Rest for each run will equal the amount of time it took to run the distance.
Complete entire workout in 20lb vest.
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
3 broad jumps, 3 vertical jumps, 5 box jumps 24inch box
Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs
WOD
3 rounds
5 x Power snatch 115lbs men/80lbs women
10 x Box Jumps 28inch box
Interval work
3 rounds of 200 meter run, 400 meter run, and 600 meter run
Rest for each run will equal the amount of time it took to run the distance.
Complete entire workout in 20lb vest.
Wednesday, December 9, 2009
Monday, December 7, 2009
08 Dec 09
Tuesday
Warm-up
Single leg squats x 5 per leg
Windshield wipers x 10
Ring holds (do not let the forearms touch the rings)
Box Jumps x 10
RDL x 5 135lbs men/95lbs women
Strength work
Deadlift 3 sets of 5 reps attempt to PR on your last set.
WOD
21 x Deadlift 225lbs men/160lbs women
21 x Ring Dips
15 x Deadlift 225lbs men/160lbs women
15 x Ring Dips
9 x Deadlift 225lbs men/160lbs women
9 x Ring Dips
Tuesday
Warm-up
Single leg squats x 5 per leg
Windshield wipers x 10
Ring holds (do not let the forearms touch the rings)
Box Jumps x 10
RDL x 5 135lbs men/95lbs women
Strength work
Deadlift 3 sets of 5 reps attempt to PR on your last set.
WOD
21 x Deadlift 225lbs men/160lbs women
21 x Ring Dips
15 x Deadlift 225lbs men/160lbs women
15 x Ring Dips
9 x Deadlift 225lbs men/160lbs women
9 x Ring Dips
Sunday, December 6, 2009
07 Dec 09
Monday
Warm-up
L-Sit Pullups
HSPU
Frog Stand Holds
Overhead Squats
Situps
Backextentions
Strength Work
Back Squat 3 sets of 5 reps
Last set should be 5lbs heavier than last weeks PR.
WOD
Descend as fast as possible 10,9,8,7,6,5,4,3,2,1
Push Press 135lbs men/95lbs women
Pullups
Interval work
8 x 200 meter run or row (rest 1 minute between each work interval)
Monday
Warm-up
L-Sit Pullups
HSPU
Frog Stand Holds
Overhead Squats
Situps
Backextentions
Strength Work
Back Squat 3 sets of 5 reps
Last set should be 5lbs heavier than last weeks PR.
WOD
Descend as fast as possible 10,9,8,7,6,5,4,3,2,1
Push Press 135lbs men/95lbs women
Pullups
Interval work
8 x 200 meter run or row (rest 1 minute between each work interval)
Friday, December 4, 2009
05 Dec 09
Saturday
Warm-up
3 rounds
10 x Overhead squats 45lb bar
Frog stand hold 15 seconds
5 x Muscle up rows
10 x Double unders
Strength Work
Shoulder Press 3 x 5 reps
Weighted Dips 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.
WOD
As many rounds as possible in 20 minutes.
5 x HSPU
10 x Single leg squats (5 per leg)
1 x 15 foot rope climb
Saturday
Warm-up
3 rounds
10 x Overhead squats 45lb bar
Frog stand hold 15 seconds
5 x Muscle up rows
10 x Double unders
Strength Work
Shoulder Press 3 x 5 reps
Weighted Dips 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.
WOD
As many rounds as possible in 20 minutes.
5 x HSPU
10 x Single leg squats (5 per leg)
1 x 15 foot rope climb
Thursday, December 3, 2009
04 Dec 09
Friday
Warm-up
10 x Pullups
25 x Push ups
10 x Knee to elbow
Buergner PVC Pipe drills
Strength Work
Front squat 3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.
WOD
30 x Clean and Jerk 135lbs men/95lbs women
Interval work
4x5 min intervals w/3min recovery between rounds.
Friday
Warm-up
10 x Pullups
25 x Push ups
10 x Knee to elbow
Buergner PVC Pipe drills
Strength Work
Front squat 3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.
WOD
30 x Clean and Jerk 135lbs men/95lbs women
Interval work
4x5 min intervals w/3min recovery between rounds.
Wednesday, December 2, 2009
Tuesday, December 1, 2009
Monday, November 30, 2009
01 Dec 09
Tuesday
Warm-up
3 rounds
30 second Hand Stand Hold, followed immediately by 3 reps
10 Kipping Pullups to the Chest
20 second L-sit hold
10 x Back extenstion
15 x Air squats (increase speed each round)
10 x Double Unders
Strength Work
Deadlift 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.
WOD
5 rounds for time:
15 x Thrusters 95lbs men/65lbs women
15 x Kettlebell Swings 55lbs men/35lbs women
Finish with 10 minutes of stretching.
Tuesday
Warm-up
3 rounds
30 second Hand Stand Hold, followed immediately by 3 reps
10 Kipping Pullups to the Chest
20 second L-sit hold
10 x Back extenstion
15 x Air squats (increase speed each round)
10 x Double Unders
Strength Work
Deadlift 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.
WOD
5 rounds for time:
15 x Thrusters 95lbs men/65lbs women
15 x Kettlebell Swings 55lbs men/35lbs women
Finish with 10 minutes of stretching.
Sunday, November 29, 2009
30 November 09
Monday
Warm-up
5 x Overhead lunges with25lb plate (5 per leg)
Ring Holds 15 seconds (go to the extended position of a dip and hold for 15 seconds, forearms should not touch rings)
3 x muscle rows
10 second frog stand
10 x box jumps 20 inch (work on speed)
10 x double unders
Strength Work
Back squat3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.
WOD
21 L-Sit Pullups
15 Overhead squats 135 men/95lbs women
15 L-Sit Pullups
9 Overhead squats 135 men/95lbs women
9 L-Sit Pullups
6 Overhead squats 135 men/95lbs women
Finish with 10 minutes of stretching.
Interval work
3 x 400 meter run
4 x 200 meter run
5 x 100 meter run
Rest equals work: example 400 meter run 90 seconds work/90 seconds rest
Monday
Warm-up
5 x Overhead lunges with25lb plate (5 per leg)
Ring Holds 15 seconds (go to the extended position of a dip and hold for 15 seconds, forearms should not touch rings)
3 x muscle rows
10 second frog stand
10 x box jumps 20 inch (work on speed)
10 x double unders
Strength Work
Back squat3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.
WOD
21 L-Sit Pullups
15 Overhead squats 135 men/95lbs women
15 L-Sit Pullups
9 Overhead squats 135 men/95lbs women
9 L-Sit Pullups
6 Overhead squats 135 men/95lbs women
Finish with 10 minutes of stretching.
Interval work
3 x 400 meter run
4 x 200 meter run
5 x 100 meter run
Rest equals work: example 400 meter run 90 seconds work/90 seconds rest
Friday, November 27, 2009
Thursday, November 26, 2009
27 Nov 09
Friday
Warm-up
3 sets of:
Overhead squat with PVC pipe x 15
Dead-hang pull-ups x 5 (add weight if necessary)
Muscle-up rows x 3
L-sit on the rings x 10 seconds
Back extensions x 10 reps
Strength Work
Front squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.
Strength Endurance
Back Squat
1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)
WOD
For time
3 rounds
21 Pullups
21 Jumping Squats with 45lb bar
Interval Work (If possible do at least 2 hours after main WOD)
Friday
Warm-up
3 sets of:
Overhead squat with PVC pipe x 15
Dead-hang pull-ups x 5 (add weight if necessary)
Muscle-up rows x 3
L-sit on the rings x 10 seconds
Back extensions x 10 reps
Strength Work
Front squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.
Strength Endurance
Back Squat
1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)
WOD
For time
3 rounds
21 Pullups
21 Jumping Squats with 45lb bar
Interval Work (If possible do at least 2 hours after main WOD)
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
Finish with 10 minutes of stretching.
Wednesday, November 25, 2009
26 Nov 09
Thursday
Warm-up
5 sets of:
HSPU x 5 reps
Frog stand x 10 seconds
Frog stands with bent elbows. After you acquire your balance and build up to a 1 minute hold the next step is Frog stands with straight arms.
warm-up continued
3 sets of:
Pistols x 5 (each leg): If you can't do a full pistol, do partials on bench and eventually work your way down to the full pistol
Good Mornings x 10 reps use a 45lb bar
WOD
As many rounds as possible in 20 minutes.
400 meter run
25 Ring Dips (If no rings are available sub with 50 push-ups)
Finish with 10 minutes of stretching.
Thursday
Warm-up
5 sets of:
HSPU x 5 reps
Frog stand x 10 seconds
Frog stands with bent elbows. After you acquire your balance and build up to a 1 minute hold the next step is Frog stands with straight arms.
warm-up continued
3 sets of:
Pistols x 5 (each leg): If you can't do a full pistol, do partials on bench and eventually work your way down to the full pistol
Good Mornings x 10 reps use a 45lb bar
WOD
As many rounds as possible in 20 minutes.
400 meter run
25 Ring Dips (If no rings are available sub with 50 push-ups)
Finish with 10 minutes of stretching.
Tuesday, November 24, 2009
25 November 09
Wednesday
Warm-up
800 meter jog
POSE running Drills
3 x 100 meter stride outs
5K run or row
Breaking News again from downtown Vass
It appears yesterday's headline was not exactly correct with regards to the Hound being the fastest man in Vass. The reporter has un-named sources that intercepted some emails regarding climate change and it appears our "Hound" is a hoax of the highest order. Apparently, Hound entered the lame, broke, and wore out category and by the skin of his teeth won the class. Hounds claim of breaking the sound barrier was actually a misstatement, according those at the race the only thing Hound broke was wind. But don't totally discredit the Hound, he has helped turn his wife into a snatching machine. Hound if you haven't figured it out, I'm home on leave and have way too much time on my hands. BTW if Chrissy had that easy of time with Isabella, then you should have her give Grace a go next week.
Wednesday
Warm-up
800 meter jog
POSE running Drills
3 x 100 meter stride outs
5K run or row
Breaking News again from downtown Vass
It appears yesterday's headline was not exactly correct with regards to the Hound being the fastest man in Vass. The reporter has un-named sources that intercepted some emails regarding climate change and it appears our "Hound" is a hoax of the highest order. Apparently, Hound entered the lame, broke, and wore out category and by the skin of his teeth won the class. Hounds claim of breaking the sound barrier was actually a misstatement, according those at the race the only thing Hound broke was wind. But don't totally discredit the Hound, he has helped turn his wife into a snatching machine. Hound if you haven't figured it out, I'm home on leave and have way too much time on my hands. BTW if Chrissy had that easy of time with Isabella, then you should have her give Grace a go next week.
Monday, November 23, 2009
24 November 09
Tuesday
Breaking News
Hound "The Fastest Man in Vass"
Warm-up
3 sets of:
Dead-hang pull-ups x 5
Muscle-up rows x 3 (place feet on the floor and use them to assist you thru the MU)
Kipping Pull-ups to the chest x 3
Tuck L-sit on the rings x 10 seconds (keep the elbows locked)
Back extensions x 10 reps
Overhead squat with PVC pipe x 15 reps
Strength Work
Deadlift
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.
1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)
rest 5 minutes
WOD
5 Rounds
7 x Snatch 95lbs men/65lbs women
11 x Box Jumps 24 inch
Finish with 10 minutes of stretching.
Tuesday
Breaking News
Hound "The Fastest Man in Vass"
Warm-up
3 sets of:
Dead-hang pull-ups x 5
Muscle-up rows x 3 (place feet on the floor and use them to assist you thru the MU)
Kipping Pull-ups to the chest x 3
Tuck L-sit on the rings x 10 seconds (keep the elbows locked)
Back extensions x 10 reps
Overhead squat with PVC pipe x 15 reps
Strength Work
Deadlift
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.
1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)
rest 5 minutes
WOD
5 Rounds
7 x Snatch 95lbs men/65lbs women
11 x Box Jumps 24 inch
Finish with 10 minutes of stretching.
Sunday, November 22, 2009
23 November 09
Monday
I normally don't post everything I do because it's just to damn tedious and I tend wing things once I hit the gym. But over the next 5 weeks I'll post everything from warm-ups to stretching. If you have questions about something, just drop me a line in the comments for that day.
Warm-up
3 rounds
15 overhead squats with PVC pipe
10 pull-ups
25 push-ups
25 sit-ups
10 back extensions
I take my time and work on technique for these movements.
Strength Work
Back squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.
WOD 1
As many rounds as possible in 10 minutes:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Use a 20 pound vest for the entire workout.
Rest 3 minutes
Practice L-sit holds
WOD 2
If possible do this WOD 2 to 3 hours after WOD 1 or at the end of the day.
Warm-up
800 meter jog
3 x 100 stride outs
6 x 200 meter run (rest 45 seconds between each run)
Finish with 1o minutes of stretching.
Monday
I normally don't post everything I do because it's just to damn tedious and I tend wing things once I hit the gym. But over the next 5 weeks I'll post everything from warm-ups to stretching. If you have questions about something, just drop me a line in the comments for that day.
Warm-up
3 rounds
15 overhead squats with PVC pipe
10 pull-ups
25 push-ups
25 sit-ups
10 back extensions
I take my time and work on technique for these movements.
Strength Work
Back squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.
WOD 1
As many rounds as possible in 10 minutes:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Use a 20 pound vest for the entire workout.
Rest 3 minutes
Practice L-sit holds
WOD 2
If possible do this WOD 2 to 3 hours after WOD 1 or at the end of the day.
Warm-up
800 meter jog
3 x 100 stride outs
6 x 200 meter run (rest 45 seconds between each run)
Finish with 1o minutes of stretching.
Friday, November 20, 2009
21 November 09
Saturday
Starting monday this blog will start following a 2 on 1 off followed by a 3 on 1 off schedule. I will post more about the specifics of the changes on Sunday. Sunday's WOD will be a 10K Tempo run or rest if necessary.
WOD 1
Snatch Big 21 progression.
WOD
3 Rounds for time:
7 x Thrusters 135lbs men/95lbs men
500 meter row
Finish with 10 minutes of stretching.
Saturday
Starting monday this blog will start following a 2 on 1 off followed by a 3 on 1 off schedule. I will post more about the specifics of the changes on Sunday. Sunday's WOD will be a 10K Tempo run or rest if necessary.
WOD 1
Snatch Big 21 progression.
WOD
3 Rounds for time:
7 x Thrusters 135lbs men/95lbs men
500 meter row
Finish with 10 minutes of stretching.
Wednesday, November 18, 2009
Tuesday, November 17, 2009
Monday, November 16, 2009
Saturday, November 14, 2009
Friday, November 13, 2009
Thursday, November 12, 2009
13 November 09
Friday
WOD 1
3 rounds
5 x Deadlift 225 lbs men/160lbs women
7 x Squat Cleans 135lbs men/95lbs women
9 x Push Jerks 135lbs men/95lbs women
WOD 2
1 x 800 meter run
Rest 3 minutes
2 x 600 meter run
Rest 2 minutes between each 600 meter run
3 x 400 meter run
Rest 1 minute between each 400 meter run
4 x 200 meter run
Rest 30 seconds between each 200 meter run
Finish with 10 minutes of stretching.
Friday
WOD 1
3 rounds
5 x Deadlift 225 lbs men/160lbs women
7 x Squat Cleans 135lbs men/95lbs women
9 x Push Jerks 135lbs men/95lbs women
WOD 2
1 x 800 meter run
Rest 3 minutes
2 x 600 meter run
Rest 2 minutes between each 600 meter run
3 x 400 meter run
Rest 1 minute between each 400 meter run
4 x 200 meter run
Rest 30 seconds between each 200 meter run
Finish with 10 minutes of stretching.
Tuesday, November 10, 2009
Monday, November 9, 2009
10 November 09
Tuesday
WOD 1
Power clean 5 sets of 3 reps
Use the same weight in every set, if successful then the next time you see this workout go up 5 pounds.
WOD 2
5 rounds
10 x Hang Power Snatch 75lbs men/55lbs women
10 x Burpees (include push up, jump, and clap overhead)
Finish with 10 minutes of stretching.
Tuesday
WOD 1
Power clean 5 sets of 3 reps
Use the same weight in every set, if successful then the next time you see this workout go up 5 pounds.
WOD 2
5 rounds
10 x Hang Power Snatch 75lbs men/55lbs women
10 x Burpees (include push up, jump, and clap overhead)
Finish with 10 minutes of stretching.
Sunday, November 8, 2009
Friday, November 6, 2009
Thursday, November 5, 2009
06 Nov 09
Friday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD 2
500m row/500m run
5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex
400m row/400m run
4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
300m row/300m run
3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
200m row/200m run
2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
100m row/100m run
1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
Weight RX’d at 95lbs for Men, 65lbs for Women.
Finish with 10 minutes of stretching.
Friday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
WOD 2
500m row/500m run
5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex
400m row/400m run
4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
300m row/300m run
3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
200m row/200m run
2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
100m row/100m run
1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
Weight RX’d at 95lbs for Men, 65lbs for Women.
Finish with 10 minutes of stretching.
Wednesday, November 4, 2009
"Little Jack", this little guy was donated to us by fate and has quickly established a scholarship program for our Veterinarian's children. Had the bells removed today and will fund the rest of his projects thru heartworm therapy. My "take a knee, drink water, and face out" advice doesn't seem to be a cure for any of his ailments. BTW Little Jack, the Vet's daughter called and left you a message to remind you of the upcoming school semester and her book requirements.
05 Nov 09
Thursday
WOD 1
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
rest
WOD 2
3 Rounds for time.
400 meter run
21 Wall ball shots 20lb ball
12 Knee to elbows
Finish with 10 minutes of stretching.
Monday, November 2, 2009
Sunday, November 1, 2009
Saturday, October 31, 2009
Thursday, October 29, 2009
30 Oct 09
Friday
WOD 1
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
WOD 2
Do the following run circuit twice:
1 min on 50 seconds off, 1 min on 40 seconds off, 1 min on 30 seconds off, 1 min on 20 seconds off, 1 min on 10 seconds off
Score equals total distance covered.
Finish with 10 minutes of stretching.
Friday
WOD 1
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
WOD 2
Do the following run circuit twice:
1 min on 50 seconds off, 1 min on 40 seconds off, 1 min on 30 seconds off, 1 min on 20 seconds off, 1 min on 10 seconds off
Score equals total distance covered.
Finish with 10 minutes of stretching.
Wednesday, October 28, 2009
Tuesday, October 27, 2009
Monday, October 26, 2009
Sunday, October 25, 2009
26 Oct 09
Monday
WOD
For time:
Run 1 mile
rest 2 minutes
50 x push ups
50 x situps
50 x box jumps 20 inch box
40 x push ups
40 x situps
40 x box jumps 20 inch box
30 x push ups
30 x situps
30 x box jumps 20 inch box
20 x push ups
20 x situps
20 x box jumps 20 inch box
10 x push ups
10 x situps
10 x box jumps 20 inch box
Score total time to complete including the rest period.
Finish with 10 minutes of stretching.
Monday
WOD
For time:
Run 1 mile
rest 2 minutes
50 x push ups
50 x situps
50 x box jumps 20 inch box
40 x push ups
40 x situps
40 x box jumps 20 inch box
30 x push ups
30 x situps
30 x box jumps 20 inch box
20 x push ups
20 x situps
20 x box jumps 20 inch box
10 x push ups
10 x situps
10 x box jumps 20 inch box
Score total time to complete including the rest period.
Finish with 10 minutes of stretching.
Saturday, October 24, 2009
Friday, October 23, 2009
Thursday, October 22, 2009
Wednesday, October 21, 2009
22 Oct 09
Thursday
WOD 1
Snatch
Big 21
Start 105 lbs from your max and increase by 5lbs per set for 21 sets of 1 rep
Rest as much as need between sets
If necessary start with the bar and work your way up until you miss.
WOD 2
Row or Run 4 min rest 2 min/Row or Run 3 min rest 1 min/Row or Run 2 min rest 30 seconds/Row or Run 4 min (record total distance covered)
Finish with 10 minutes of stretching.
Thursday
WOD 1
Snatch
Big 21
Start 105 lbs from your max and increase by 5lbs per set for 21 sets of 1 rep
Rest as much as need between sets
If necessary start with the bar and work your way up until you miss.
WOD 2
Row or Run 4 min rest 2 min/Row or Run 3 min rest 1 min/Row or Run 2 min rest 30 seconds/Row or Run 4 min (record total distance covered)
Finish with 10 minutes of stretching.
Tuesday, October 20, 2009
21 Oct 09
Wednesday
Shoulder Press (use 90% of your max to calculate the percentages below)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete
Alternating the two movements below every minute on the minute for twenty minutes.
10 x Thruster 95lbs men/65lbs women
10 x Pull-ups
Example:
First minute: 10 Thrusters
Second minute: 10 Pullups
Third minute: 10 Thrusters
Fourth minute: 10 Pullups
etc...
How far can you get? Work for twenty minutes and post results to comments.
Finish with 10 minutes of stretching.
Wednesday
Shoulder Press (use 90% of your max to calculate the percentages below)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete
Alternating the two movements below every minute on the minute for twenty minutes.
10 x Thruster 95lbs men/65lbs women
10 x Pull-ups
Example:
First minute: 10 Thrusters
Second minute: 10 Pullups
Third minute: 10 Thrusters
Fourth minute: 10 Pullups
etc...
How far can you get? Work for twenty minutes and post results to comments.
Finish with 10 minutes of stretching.
Monday, October 19, 2009
20 Oct 09
Tuesday
Deadlift (use 90% of your max to calculate the percentages below)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete
Rest 3-5 minutes
Complete three rounds for time:
Run 800 meters
20 “Toes-to-bars”
Deadlift BW, 21 reps
Finish with 10 minutes of stretching.
Tuesday
Deadlift (use 90% of your max to calculate the percentages below)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete
Rest 3-5 minutes
Complete three rounds for time:
Run 800 meters
20 “Toes-to-bars”
Deadlift BW, 21 reps
Finish with 10 minutes of stretching.
Saturday, October 17, 2009
Friday, October 16, 2009
Thursday, October 15, 2009
16 Oct 09
Friday
WOD 1
For Time:
5 Rounds
12 x Ring Dips
10 x Power Clean 135lbs men/ 95lbs women
8 x Front Squat 135lbs men/ 95lbs women
6 x Split jerk 135lbs men/ 95lbs women
Rest as needed
WOD 2 (For those interested in improving their running endurance)
For time
8 x 200m run (rest 1 minute after each 200 meter run)
Score total time (include rest time)
Finish with 10 minutes of stretching.
Friday
WOD 1
For Time:
5 Rounds
12 x Ring Dips
10 x Power Clean 135lbs men/ 95lbs women
8 x Front Squat 135lbs men/ 95lbs women
6 x Split jerk 135lbs men/ 95lbs women
Rest as needed
WOD 2 (For those interested in improving their running endurance)
For time
8 x 200m run (rest 1 minute after each 200 meter run)
Score total time (include rest time)
Finish with 10 minutes of stretching.
Wednesday, October 14, 2009
Tuesday, October 13, 2009
14 Oct 09
Wednesday
Practice Handstand Pushups:progress to more difficult ranges of motion per set. If HSPU are out of your range practie holding Handstands for time.
For time:
21 x Over Head squat 95lbs men/65lbs women
21 x Kbell Swings 55lb men/35lb women
21 x Pull-up
15 x Over Head squat 95lbs men/65lbs women
15 x Kbell Swings 55lb men/35lb women
15 x Pull-up
9 x Over Head squat 95lbs men/65lbs women
9 x Kbell Swings 55lb men/35lb women
9 x Pull-up
Finish with 10 minutes of stretching.
Wednesday
Practice Handstand Pushups:progress to more difficult ranges of motion per set. If HSPU are out of your range practie holding Handstands for time.
For time:
21 x Over Head squat 95lbs men/65lbs women
21 x Kbell Swings 55lb men/35lb women
21 x Pull-up
15 x Over Head squat 95lbs men/65lbs women
15 x Kbell Swings 55lb men/35lb women
15 x Pull-up
9 x Over Head squat 95lbs men/65lbs women
9 x Kbell Swings 55lb men/35lb women
9 x Pull-up
Finish with 10 minutes of stretching.
Monday, October 12, 2009
Sunday, October 11, 2009
Saturday, October 10, 2009
Friday, October 9, 2009
Thursday, October 8, 2009
09 October 09
Friday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
For Time:
21 x cleans (include squat) 135lbs men/95lbs women
21 x Handstand push ups
15 x cleans (include squat) 135lbs men/95lbs women
15 x Handstand push ups
9 x cleans (include squat) 135lbs men/95lbs women
9 x Handstand push ups
Finish with 10 minutes of stretching.
Friday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
For Time:
21 x cleans (include squat) 135lbs men/95lbs women
21 x Handstand push ups
15 x cleans (include squat) 135lbs men/95lbs women
15 x Handstand push ups
9 x cleans (include squat) 135lbs men/95lbs women
9 x Handstand push ups
Finish with 10 minutes of stretching.
Wednesday, October 7, 2009
08 Oct 09
Thursday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
For time:
1000 meter row
25 x KB swings 55lb men/35lb women
25 x Box Jump 20 inch
25 x Pull-ups
25 x KB Sumo Deadlift High Pulls 55lb men/35lb women
25 x Ring Dips
1000 meter row
Finish with 10 minutes of stretching.
Thursday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
For time:
1000 meter row
25 x KB swings 55lb men/35lb women
25 x Box Jump 20 inch
25 x Pull-ups
25 x KB Sumo Deadlift High Pulls 55lb men/35lb women
25 x Ring Dips
1000 meter row
Finish with 10 minutes of stretching.
Tuesday, October 6, 2009
07 Oct 09
Wednesday
Active Rest
Suggested activities:
Snatch Practice - Take that however you want, but I will be doing the Big 21 (I'll start with the bar, do one rep, then add 5 lbs and repeat this process 21 times)
Run 5K for time.
Use some caution with both activities, because we'll hit some strength work Thursday and Friday. I'm going to follow the 3 on 1 off protocol for a change of pace and use the off days to do some specific skill training. Those of you who are still using the blog for your training, use those active rest days to work on those weaknesses that are holding you back. The 3/1 protocol will give us some flexibility and enable me to provide quite a bit of variety to the WODs, so buckle-up, good times ahead.MP
Wednesday
Active Rest
Suggested activities:
Snatch Practice - Take that however you want, but I will be doing the Big 21 (I'll start with the bar, do one rep, then add 5 lbs and repeat this process 21 times)
Run 5K for time.
Use some caution with both activities, because we'll hit some strength work Thursday and Friday. I'm going to follow the 3 on 1 off protocol for a change of pace and use the off days to do some specific skill training. Those of you who are still using the blog for your training, use those active rest days to work on those weaknesses that are holding you back. The 3/1 protocol will give us some flexibility and enable me to provide quite a bit of variety to the WODs, so buckle-up, good times ahead.MP
Monday, October 5, 2009
Sunday, October 4, 2009
05 Oct 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
For Time:
21 x Sumo Deadlift High Pulls 95lbs men/65lbs women
21 x Push Press 95lbs men/65lbs women
21 x Pull-ups
15 x Sumo Deadlift High Pulls 95lbs men/65lbs women
15 x Push Press 95lbs men/65lbs women
15 x Pull-ups
9 x Sumo Deadlift High Pulls 95lbs men/65lbs women
9 x Push Press 95lbs men/65lbs women
9 x Pull-ups
Finish with 10 minutes of stretching.
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
For Time:
21 x Sumo Deadlift High Pulls 95lbs men/65lbs women
21 x Push Press 95lbs men/65lbs women
21 x Pull-ups
15 x Sumo Deadlift High Pulls 95lbs men/65lbs women
15 x Push Press 95lbs men/65lbs women
15 x Pull-ups
9 x Sumo Deadlift High Pulls 95lbs men/65lbs women
9 x Push Press 95lbs men/65lbs women
9 x Pull-ups
Finish with 10 minutes of stretching.
Thursday, October 1, 2009
02 Oct 09
Friday
Apologize for not posting yesterday, got stuck in a place without access to the internet.
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
Complete as many rounds in 10 minutes of the following:
1000 meter row
50 x Jumping Pullups
50 x Jumping Dips
rest 2 minutes then...
Complete as many Wall-ball shots as you can in 10 minutes.
Finish with 10 minutes of stretching.
Friday
Apologize for not posting yesterday, got stuck in a place without access to the internet.
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
Complete as many rounds in 10 minutes of the following:
1000 meter row
50 x Jumping Pullups
50 x Jumping Dips
rest 2 minutes then...
Complete as many Wall-ball shots as you can in 10 minutes.
Finish with 10 minutes of stretching.
Tuesday, September 29, 2009
29 Sep 09
Wed
For time:
21 x KB Swing 55lb men/35lb women
21 x Knee to Elbow
18 x KB Swing 55lb men/35lb women
18 x Knee to Elbow
15 x KB Swing 55lb men/35lb women
15 x Knee to Elbow
12 x KB Swing 55lb men/35lb women
12 x Knee to Elbow
9 x KB Swing 55lb men/35lb women
9 x Knee to Elbow
6 x KB Swing 55lb men/35lb women
6 x Knee to Elbow
Finish with 10 minutes of stretching.
Wed
For time:
21 x KB Swing 55lb men/35lb women
21 x Knee to Elbow
18 x KB Swing 55lb men/35lb women
18 x Knee to Elbow
15 x KB Swing 55lb men/35lb women
15 x Knee to Elbow
12 x KB Swing 55lb men/35lb women
12 x Knee to Elbow
9 x KB Swing 55lb men/35lb women
9 x Knee to Elbow
6 x KB Swing 55lb men/35lb women
6 x Knee to Elbow
Finish with 10 minutes of stretching.
Monday, September 28, 2009
Sunday, September 27, 2009
Thursday, September 24, 2009
Wednesday, September 23, 2009
Tuesday, September 22, 2009
Monday, September 21, 2009
Sunday, September 20, 2009
21 Sep 2009
Monday
We are now starting a new 4 week strength cycle and most of you have new maxes for the strength movements. Use 90% of your new maxes to determine the poundage you will use during this strength cycle. The key is to do as many reps as you can with the last work set. A new project we need to start is getting our L-sits up to a 3 minute hold and 2 continuous minutes of Hollow Rocks. I recommend making them part of your warm-up every day, you should notice an improvement in movements such as knee to elbows, kipping pull-ups, box jumps, etc… Simply practice holding the L-sits from either a pull-up bar or parallel bars for sets of 15 seconds (if this is too difficult, trying holding one leg at a time).
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
4 Rounds
15 x Power Snatch 95lbs men/65lbs women
400 meter run
Finish with 10 minutes of stretching.
Monday
We are now starting a new 4 week strength cycle and most of you have new maxes for the strength movements. Use 90% of your new maxes to determine the poundage you will use during this strength cycle. The key is to do as many reps as you can with the last work set. A new project we need to start is getting our L-sits up to a 3 minute hold and 2 continuous minutes of Hollow Rocks. I recommend making them part of your warm-up every day, you should notice an improvement in movements such as knee to elbows, kipping pull-ups, box jumps, etc… Simply practice holding the L-sits from either a pull-up bar or parallel bars for sets of 15 seconds (if this is too difficult, trying holding one leg at a time).
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
4 Rounds
15 x Power Snatch 95lbs men/65lbs women
400 meter run
Finish with 10 minutes of stretching.
Thursday, September 17, 2009
18 Sep 09
Friday
Back Squat
40% x 5 reps
50% x 5 reps
60% x 5 reps
Let's finish the Hero week with a Special Forces Hero.
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Finish with 10 minutes of stretching.
Friday
Back Squat
40% x 5 reps
50% x 5 reps
60% x 5 reps
Let's finish the Hero week with a Special Forces Hero.
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Finish with 10 minutes of stretching.
Wednesday, September 16, 2009
17 Sep 09
Thursday
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Finish with 10 minutes of stretching.
Thursday
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Finish with 10 minutes of stretching.
Tuesday, September 15, 2009
16 Septempber 09
Wednesday
For time:
Five rounds of:
155 pound Deadlift, 12 reps (women use 110 lbs)
155 pound Hang power clean, 9 reps (women use 110 lbs)
155 pound Push jerk, 6 reps (women use 110 lbs)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Wednesday
For time:
Five rounds of:
155 pound Deadlift, 12 reps (women use 110 lbs)
155 pound Hang power clean, 9 reps (women use 110 lbs)
155 pound Push jerk, 6 reps (women use 110 lbs)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Monday, September 14, 2009
Sunday, September 13, 2009
14 Sep 09
Monday
Deadlift
40% x 5 reps
50% x 5 reps
60% x 5 reps
For Time:
Five rounds of:
40 pound Dumbbells split clean, 15 reps (women use 25lb dumbbells)
21 Pull-ups
In Honor of Canadian Army Master Corporal Erin Doyle, 32, killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine
Monday
Deadlift
40% x 5 reps
50% x 5 reps
60% x 5 reps
For Time:
Five rounds of:
40 pound Dumbbells split clean, 15 reps (women use 25lb dumbbells)
21 Pull-ups
In Honor of Canadian Army Master Corporal Erin Doyle, 32, killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine
Thursday, September 10, 2009
11 Sep 09
Friday
Find your max for the following:
Back Squat
Shoulder Press
Deadlift
Rules
Reference: CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 52 - December 2006
The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.
The press is also done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced.
Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.
The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped.
Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.
The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.
Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.
The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.
Finish with 10 minutes of stretching.
Friday
Find your max for the following:
Back Squat
Shoulder Press
Deadlift
Rules
Reference: CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 52 - December 2006
The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.
The press is also done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced.
Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.
The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped.
Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.
The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.
Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.
The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.
Finish with 10 minutes of stretching.
Wednesday, September 9, 2009
Tuesday, September 8, 2009
Monday, September 7, 2009
Sunday, September 6, 2009
07 September 09
Monday
For time:
10 rounds
100 meter run
25 push ups
Finish with 10 minutes of stretching.
I have had several request to conduct max tests for our strength movements. Tuesday we will test the power clean, Wednesday the Bench press, and Friday the Crossfit total. Metcon's will still be conducted throughout the week.
Monday
For time:
10 rounds
100 meter run
25 push ups
Finish with 10 minutes of stretching.
I have had several request to conduct max tests for our strength movements. Tuesday we will test the power clean, Wednesday the Bench press, and Friday the Crossfit total. Metcon's will still be conducted throughout the week.
Thursday, September 3, 2009
Wednesday, September 2, 2009
Tuesday, September 1, 2009
02 September 09
Wednesday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
21 x Hang Snatch (includes squat) 95lb men/65lb women
21 x Knee to Elbows
21 x Box Jumps 24 inch
15 x Hang Snatch (includes squat) 95lb men/65lb women
15 x Knee to Elbows
15 x Box Jumps 24 inch
9 x Hang Snatch (includes squat) 95lb men/65lb women
9 x Knee to Elbows
9 x Box Jumps 24 inch
Finish with 10 minutes of stretching.
Wednesday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
21 x Hang Snatch (includes squat) 95lb men/65lb women
21 x Knee to Elbows
21 x Box Jumps 24 inch
15 x Hang Snatch (includes squat) 95lb men/65lb women
15 x Knee to Elbows
15 x Box Jumps 24 inch
9 x Hang Snatch (includes squat) 95lb men/65lb women
9 x Knee to Elbows
9 x Box Jumps 24 inch
Finish with 10 minutes of stretching.
Monday, August 31, 2009
Sunday, August 30, 2009
31 August 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
Pull-ups
Wall-ball 20 lb men/14 lb women
20 Pullups
1 Wallball
19 Pullups
2 Wallball
18 Pullups
3 Wallball
17 Pullups
4 Wallball
16 Pullups
5 Wallball
15 Pullup
6 Wallball
14 Pullup
7 Wallball
13 Pullup
8 Wallball
12 Pullup
9 Wallball
11 Pullup
10 Wallball
10 Pullup
11 Wallball
9 Pullup
12 Wallball
8 Pullup
13 Wallball
7 Pullup
14 Wallball
6 Pullup
15 Walllball
5 Pullup
16 Wallball
4 Pullup
17 Wallball
3 Pullup
18 Wallball
2 Pullup
19 Wallball
1 Pullup
20 Wallball
Finish with 10 minutes of stretching.
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
Pull-ups
Wall-ball 20 lb men/14 lb women
20 Pullups
1 Wallball
19 Pullups
2 Wallball
18 Pullups
3 Wallball
17 Pullups
4 Wallball
16 Pullups
5 Wallball
15 Pullup
6 Wallball
14 Pullup
7 Wallball
13 Pullup
8 Wallball
12 Pullup
9 Wallball
11 Pullup
10 Wallball
10 Pullup
11 Wallball
9 Pullup
12 Wallball
8 Pullup
13 Wallball
7 Pullup
14 Wallball
6 Pullup
15 Walllball
5 Pullup
16 Wallball
4 Pullup
17 Wallball
3 Pullup
18 Wallball
2 Pullup
19 Wallball
1 Pullup
20 Wallball
Finish with 10 minutes of stretching.
Thursday, August 27, 2009
28 August 09
Friday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For Time:
1 Mile run
10 rounds
1 Rope Climb (15 feet)
20 Air Squats
1 Mile run
Execute the entire WOD wearing a 20lb vest.**
** Please use caution on the rope climb and weighted vest and scale as appropriate.**
Finish with 10 minutes of stretching.
Friday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For Time:
1 Mile run
10 rounds
1 Rope Climb (15 feet)
20 Air Squats
1 Mile run
Execute the entire WOD wearing a 20lb vest.**
** Please use caution on the rope climb and weighted vest and scale as appropriate.**
Finish with 10 minutes of stretching.
Wednesday, August 26, 2009
Tuesday, August 25, 2009
26 August 09
Wednesday
Four Seagulls sitting on a pier and one decides to fly away. How many Seagulls are left on the pier? Answer 4, he only decided to fly away, he didn't do anything. Thus sayeth the CF Monk.
Power Cleans
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
800 meter run
21 x Overhead Squat 115 lbs men/ 80 lbs women
400 meter run
15 x Overhead Squat 115 lbs men/ 80 lbs women
200 meter run
9 x Overhead Squat 115 lbs men/80 lb women
Finish with 10 minutes of stretching.
Wednesday
Four Seagulls sitting on a pier and one decides to fly away. How many Seagulls are left on the pier? Answer 4, he only decided to fly away, he didn't do anything. Thus sayeth the CF Monk.
Power Cleans
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
800 meter run
21 x Overhead Squat 115 lbs men/ 80 lbs women
400 meter run
15 x Overhead Squat 115 lbs men/ 80 lbs women
200 meter run
9 x Overhead Squat 115 lbs men/80 lb women
Finish with 10 minutes of stretching.
Monday, August 24, 2009
Sunday, August 23, 2009
24 August 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
KBell Snatch 55 lbs men/35 lbs women
Burpee (include push up, jump, and overhead clap)
10 right/10 left KB Snatch
20 burpee
9 right/9 left KB Snatch
18 burpee
8 right/8 left KB Snatch
16 Burpee
7 right/7 left KB Snatch
14 Burpee
6 right/6 left KB Snatch
12 Burpee
5 right/5 left KB Snatch
10 Burpee
4 right/4 left KB Snatch
8 Burpee
3 right/3 left KB Snatch
6 Burpee
2 right/2 left KB Snatch
4 Burpee
1 right/1 left KB Snatch
2 Burpee
Finish with 10 minutes of stretching.
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
KBell Snatch 55 lbs men/35 lbs women
Burpee (include push up, jump, and overhead clap)
10 right/10 left KB Snatch
20 burpee
9 right/9 left KB Snatch
18 burpee
8 right/8 left KB Snatch
16 Burpee
7 right/7 left KB Snatch
14 Burpee
6 right/6 left KB Snatch
12 Burpee
5 right/5 left KB Snatch
10 Burpee
4 right/4 left KB Snatch
8 Burpee
3 right/3 left KB Snatch
6 Burpee
2 right/2 left KB Snatch
4 Burpee
1 right/1 left KB Snatch
2 Burpee
Finish with 10 minutes of stretching.
Saturday, August 22, 2009
Just a quick note for the weekend. From the comments it appears most of you had a good week of training and enjoyed the challenge of back to back "Girls". We'll get back on track with our strength program next week and give the "Hero's" a go in week 4 of the next strength cycle. I like the challenge of the strength training and I certainly think it's a critical component to improving your overall conditioning. It is time consuming though, and you will have to be moving with a purpose to get out of the gym in less than an hour. Personally, I don't mind the extra time spent in the gym, it has become the only thing physically hard I do anymore. 40 years ago I couldn't wait to get up in the morning and race my brothers to school on our bikes, pick a fight with somebody to big for me to whoop, and then hope beyond hope that Coach Stew didn't have too much to drink the night before. If he made it to work early he would hand out the kick balls and the Perry boys lived for throwing kick balls at the slow kids. Yes we were little jack-asses, but something in our genetic make-up made us have to compete at everything from checkers to who could mow the yard the fastest. I still have really hard time passing a tall tree and wondering how long it would take me to get to the top. And yes my wife is a Saint, imagine having to put up with somebody who makes a sport out of everything. Have great weekend and Hound stay out of the trees.
Thursday, August 20, 2009
Wednesday, August 19, 2009
Tuesday, August 18, 2009
Monday, August 17, 2009
Sunday, August 16, 2009
17 August 09
Monday
Warm-up
3 rounds
Samson Stretch 30 seconds each side
10-15 Pushups
25 Situps
10-15 Back Extensions
10-15 Overhead Squats
TEST WEEK
Day One
For Time:
21 x Thrusters 95lbs
21 x Pull-ups
15 x Thrusters 95lbs
15 x Pull-ups
9 x Thrusters 95lbs
9 x Pull-ups
Finish with 10 minutes of stretching.
If you can't use the prescribed weight then adjust as appropriate and then please enlighten me why we need to stop our strength program, since it's not CF. And so we are clear, the original CF generally started off with a strength movement: please reference CF Journal "What is Fitness" page 9 "Generally, we have found that three days on and one day off allows for a maximum sustainability at maximum intensities. One of our favorite workout patterns is to warm-up and then perform three to five sets of three to five reps of a fundamental lift at a moderately comfortable pace followed by a ten-minute circuit of gymnastics elements at a blistering pace and finally finish with two to ten minutes of high intensity metabolic conditioning. There is nothing sacred in this pattern. The magic is in the movements not the routine. "
Monday
Warm-up
3 rounds
Samson Stretch 30 seconds each side
10-15 Pushups
25 Situps
10-15 Back Extensions
10-15 Overhead Squats
TEST WEEK
Day One
For Time:
21 x Thrusters 95lbs
21 x Pull-ups
15 x Thrusters 95lbs
15 x Pull-ups
9 x Thrusters 95lbs
9 x Pull-ups
Finish with 10 minutes of stretching.
If you can't use the prescribed weight then adjust as appropriate and then please enlighten me why we need to stop our strength program, since it's not CF. And so we are clear, the original CF generally started off with a strength movement: please reference CF Journal "What is Fitness" page 9 "Generally, we have found that three days on and one day off allows for a maximum sustainability at maximum intensities. One of our favorite workout patterns is to warm-up and then perform three to five sets of three to five reps of a fundamental lift at a moderately comfortable pace followed by a ten-minute circuit of gymnastics elements at a blistering pace and finally finish with two to ten minutes of high intensity metabolic conditioning. There is nothing sacred in this pattern. The magic is in the movements not the routine. "
Thursday, August 13, 2009
14 August 09
Friday
Back Squat
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do
For Time:
21 x Deadlift 225 men/160 women
21 x Handstand Pushups
15 x Deadlift 225 men/160 women
15 x Handstand Pushups
9 x Deadlift 225 men/160 women
9 x Handstand Pushups
Finish with 10 minutes of stretching.
Friday
Back Squat
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do
For Time:
21 x Deadlift 225 men/160 women
21 x Handstand Pushups
15 x Deadlift 225 men/160 women
15 x Handstand Pushups
9 x Deadlift 225 men/160 women
9 x Handstand Pushups
Finish with 10 minutes of stretching.
Wednesday, August 12, 2009
13 August 09
Thursday
Warm-up
Dot Drill
Olympic Lifting PVC pipe drills
WOD
For time:
50 Jumping Pullups
50 Jumping Ring Dips
50 Box Jumps
50 Squat Thrust (burpess with no push up, no jump, and no clap overhead)
50 Row Cal
50 Push Press 75lbs men/55lbs women
50 Walking Lunges 25 left/25 right
50 Double Unders (only acceptable substitute is jumping knees to chest)
50 Wall Ball shots
50 Pull ups
Finish with 10 minutes of stretching and sulking.
Thursday
Warm-up
Dot Drill
Olympic Lifting PVC pipe drills
WOD
For time:
50 Jumping Pullups
50 Jumping Ring Dips
50 Box Jumps
50 Squat Thrust (burpess with no push up, no jump, and no clap overhead)
50 Row Cal
50 Push Press 75lbs men/55lbs women
50 Walking Lunges 25 left/25 right
50 Double Unders (only acceptable substitute is jumping knees to chest)
50 Wall Ball shots
50 Pull ups
Finish with 10 minutes of stretching and sulking.
Tuesday, August 11, 2009
Monday, August 10, 2009
11 August 09
Tuesday
Warm-up
3 rounds of 10 to 15 reps
Pullup
Pushup
Overhead squat
Situp
Bench Press or weighted dips
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do
For Time:
300 meter sprint
21 x Thrusters 95lbs men/65lbs women
21 x Kbell swings 55lbs men/35lbs women
300 meter sprint
18 x Thrusters 95lbs men/65lbs women
18 x Kbell swings 55lbs men/35lbs women
300 meter sprint
15 x Thrusters 95lbs men/65lbs women
15 x Kbell swings 55lbs men/35lbs women
300 meter sprint
12 x Thrusters 95lbs men/65lbs women
12 x Kbell swings 55lbs men/35lbs women
300 meter sprint
9 x Thrusters 95lbs men/65lbs women
9 x Kbell swings 55lbs men/35lbs women
Finish with 10 minutes of stretching.
Tuesday
Warm-up
3 rounds of 10 to 15 reps
Pullup
Pushup
Overhead squat
Situp
Bench Press or weighted dips
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do
For Time:
300 meter sprint
21 x Thrusters 95lbs men/65lbs women
21 x Kbell swings 55lbs men/35lbs women
300 meter sprint
18 x Thrusters 95lbs men/65lbs women
18 x Kbell swings 55lbs men/35lbs women
300 meter sprint
15 x Thrusters 95lbs men/65lbs women
15 x Kbell swings 55lbs men/35lbs women
300 meter sprint
12 x Thrusters 95lbs men/65lbs women
12 x Kbell swings 55lbs men/35lbs women
300 meter sprint
9 x Thrusters 95lbs men/65lbs women
9 x Kbell swings 55lbs men/35lbs women
Finish with 10 minutes of stretching.
Sunday, August 9, 2009
Thursday, August 6, 2009
07 Aug 09
Friday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
Complete as many rounds as possible in 20 minutes.
5 Pullups
10 Push ups
15 Air Squats
Finish with 10 minutes of stretching.
Friday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
Complete as many rounds as possible in 20 minutes.
5 Pullups
10 Push ups
15 Air Squats
Finish with 10 minutes of stretching.
Wednesday, August 5, 2009
06 Aug 09
Thursday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For time:
21 x Snatch (includes squat) men 95lbs men/65lbs women
21 x Split Jerks 135lbs men/95lbs women
15 x Snatch(includes squat) men 95lbs men/65lbs women
15 Split Jerks 135lbs men/95lbs women
9 x Snatch (includes squat) men 95lbs men/65lbs women
9 x Split Jerks 135lbs men/95lbs women
Finish with 10 minutes of stretching.
Thursday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For time:
21 x Snatch (includes squat) men 95lbs men/65lbs women
21 x Split Jerks 135lbs men/95lbs women
15 x Snatch(includes squat) men 95lbs men/65lbs women
15 Split Jerks 135lbs men/95lbs women
9 x Snatch (includes squat) men 95lbs men/65lbs women
9 x Split Jerks 135lbs men/95lbs women
Finish with 10 minutes of stretching.
Tuesday, August 4, 2009
Wednesday
05 August 09
Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For Time:
4 rounds
200 meter shuttle run (each leg of the shuttle should equal 25 meters)
25 Ring Push Ups
25 Anchored Situps
25 Push ups
Finish with 10 minutes of stretching.
05 August 09
Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For Time:
4 rounds
200 meter shuttle run (each leg of the shuttle should equal 25 meters)
25 Ring Push Ups
25 Anchored Situps
25 Push ups
Finish with 10 minutes of stretching.
Monday, August 3, 2009
04 Aug 09
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For Time:
7 Rounds
5 x Overhead Squats 115lbs men/80lbs women
10 x Sumo Deadlift High Pulls 115lbs men/80lbs women
15 x Pull-ups
Finish with 10 minutes of stretching.
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For Time:
7 Rounds
5 x Overhead Squats 115lbs men/80lbs women
10 x Sumo Deadlift High Pulls 115lbs men/80lbs women
15 x Pull-ups
Finish with 10 minutes of stretching.
Sunday, August 2, 2009
03 Aug 09
Monday
Warm-up
3 rounds 10-15 reps
Pullups
Pushups
Situps
Back extensions
Overhead squat
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For Time:
400 meter run
21 x Deadlift 225lbs men/160lbs women
21 x Knee to Elbow
400 meter run
15 x Deadlift 225lbs men/160lbs women
15 x Knee to Elbow
400 meter run
9 x Deadlift 225lbs men/160lbs women
9 x Knee to Elbow
Finish with 10 minutes of stretching.
Monday
Warm-up
3 rounds 10-15 reps
Pullups
Pushups
Situps
Back extensions
Overhead squat
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For Time:
400 meter run
21 x Deadlift 225lbs men/160lbs women
21 x Knee to Elbow
400 meter run
15 x Deadlift 225lbs men/160lbs women
15 x Knee to Elbow
400 meter run
9 x Deadlift 225lbs men/160lbs women
9 x Knee to Elbow
Finish with 10 minutes of stretching.
Thursday, July 30, 2009
31 July 09
Friday
Warm-up
3 rounds of 10-15 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Strength Work.
Back squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For time:
5 Rounds
20 Ring Dips
18 Burpee
16 Box Jump (24″)
Finish with 10 minutes of stretching.
Friday
Warm-up
3 rounds of 10-15 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Strength Work.
Back squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For time:
5 Rounds
20 Ring Dips
18 Burpee
16 Box Jump (24″)
Finish with 10 minutes of stretching.
Wednesday, July 29, 2009
30 July 09
Thursday
Warm-up
3 rounds of 10-15 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Strength Work.
Bench Press or Weighted Dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
WOD
5 min of as many Pull-ups as you can do
30 second transition
1 mile run
5 min of as many KB swings as you can do (men 53lbs/women 35lbs)
30 second transition
1000 meter row
Score= 1 mile run time + 1000 meter row= Total time
Pullups take 15 seconds off total time for every 5 pull-ups
KB Swings take 15 seconds off total time for every 10 KB swings
Example: run time 6:00 + row time 4 minutes= 10 minutes
Pullups score =100 or -5 min
KB swings score=100 or -2 min 30 seconds
Final score=10-7:30=2:30
Do not count transition time.
Thursday
Warm-up
3 rounds of 10-15 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Strength Work.
Bench Press or Weighted Dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
WOD
5 min of as many Pull-ups as you can do
30 second transition
1 mile run
5 min of as many KB swings as you can do (men 53lbs/women 35lbs)
30 second transition
1000 meter row
Score= 1 mile run time + 1000 meter row= Total time
Pullups take 15 seconds off total time for every 5 pull-ups
KB Swings take 15 seconds off total time for every 10 KB swings
Example: run time 6:00 + row time 4 minutes= 10 minutes
Pullups score =100 or -5 min
KB swings score=100 or -2 min 30 seconds
Final score=10-7:30=2:30
Do not count transition time.
Tuesday, July 28, 2009
29 July 09
Wednesday
Warm-up
Olympic lifting PVC pipe drills
Strength Work.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For time:
5 rounds
Snatch Grip Deadlift x 3
Power Snatch x 3
Over head squat x 3
Hang Snatch x 3
Snatch x 3
Weight: men 95lbs/women 65lbs
Finish with 10 minutes of stretching.
Wednesday
Warm-up
Olympic lifting PVC pipe drills
Strength Work.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For time:
5 rounds
Snatch Grip Deadlift x 3
Power Snatch x 3
Over head squat x 3
Hang Snatch x 3
Snatch x 3
Weight: men 95lbs/women 65lbs
Finish with 10 minutes of stretching.
Monday, July 27, 2009
28 July 09
Tuesday
Strength Work.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
WOD
Fight gone bad "sort of"
3 rounds
1 min x Row score = watts average for 1 minute
1 min x Wall ball 20lb ball 10 ft target
1 min x Slam Ball 20lb ball
1 min x Box Jumps 20 inch box
1 min x Push Press 75lbs men/55lbs women
1 min rest between rounds
Finish with 10 minutes of stretching.
Tuesday
Strength Work.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
WOD
Fight gone bad "sort of"
3 rounds
1 min x Row score = watts average for 1 minute
1 min x Wall ball 20lb ball 10 ft target
1 min x Slam Ball 20lb ball
1 min x Box Jumps 20 inch box
1 min x Push Press 75lbs men/55lbs women
1 min rest between rounds
Finish with 10 minutes of stretching.
Sunday, July 26, 2009
27 July 09
Monday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Dip
Strength Work.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For Time:
21 Sumo Deadlift High Pulls (95lbs men/65lbs women)
21 Pull-ups
15 Sumo Deadlift High Pulls (95lbs men/65lbs women)
15 Pull-ups
9 Sumo Deadlift High Pulls (95lbs men/65lbs women)
9 Pull-ups
Finish with 10 minutes of stretching.
Monday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Dip
Strength Work.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For Time:
21 Sumo Deadlift High Pulls (95lbs men/65lbs women)
21 Pull-ups
15 Sumo Deadlift High Pulls (95lbs men/65lbs women)
15 Pull-ups
9 Sumo Deadlift High Pulls (95lbs men/65lbs women)
9 Pull-ups
Finish with 10 minutes of stretching.
Thursday, July 23, 2009
Wednesday, July 22, 2009
23 July 2009
Thursday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
WOD
For time
200 meter run
21 x Ring Dips
21 x Alligator push-ups: Do a push up, walk one hand forward, do another push up, walk the other hand forward, do a pushup, etc. (go to link below for demonstration)
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar: pull your entire body over and around the pullup bar, similar to skin the cat, but your body goes over the bar instead of under it. (Substitution for the flip is 5 knees to elbows)
200 meter run
18 x Ring Dips
18 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar
200 meter run
15 x Ring Dips
15 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar
200 meter run
12 x Ring Dips
12 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar
200 meter run
9 x Ring Dips
9 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar
http://www.mtnathlete.com/subpage_details.php?subpage_ID=325&page_ID=14
Finish with 10 minutes of stretching.
Thursday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
WOD
For time
200 meter run
21 x Ring Dips
21 x Alligator push-ups: Do a push up, walk one hand forward, do another push up, walk the other hand forward, do a pushup, etc. (go to link below for demonstration)
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar: pull your entire body over and around the pullup bar, similar to skin the cat, but your body goes over the bar instead of under it. (Substitution for the flip is 5 knees to elbows)
200 meter run
18 x Ring Dips
18 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar
200 meter run
15 x Ring Dips
15 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar
200 meter run
12 x Ring Dips
12 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar
200 meter run
9 x Ring Dips
9 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar
http://www.mtnathlete.com/subpage_details.php?subpage_ID=325&page_ID=14
Finish with 10 minutes of stretching.
Tuesday, July 21, 2009
22 July 2009
Wednesday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-upBack-extension
Pull-up
Dip
Followed by the following:
Power Clean and Jerk (All the percentages should be based upon 90% of your max.)
40% x 5 reps
50% x 5 reps
60% x 5 reps
WOD
For time
30 x power clean and jerk 135lbs men/95lbs women
Finish with 10 minutes of stretching.
Wednesday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-upBack-extension
Pull-up
Dip
Followed by the following:
Power Clean and Jerk (All the percentages should be based upon 90% of your max.)
40% x 5 reps
50% x 5 reps
60% x 5 reps
WOD
For time
30 x power clean and jerk 135lbs men/95lbs women
Finish with 10 minutes of stretching.
Monday, July 20, 2009
Sunday, July 19, 2009
Friday, July 17, 2009
Thursday, July 16, 2009
17 July 09
Friday
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
Complete as many rounds as possible in 20 minutes of the following:
5 Chest to bar pull-ups
15 Air squats/Burpee (with pushup, jump, and clap the hands overhead)/Push press 95lbs men/65 lbs women
Each round rotate the second movement. Score will equal total number of rounds in 20 minutes.
Example:
1st round 5 CTB/15 Airsquats
2nd round 5 CTB/15 Burpee
3 rd round 5 CTB/15 Push Press
4 th round 5 CTB/15 Airsquats
5th round 5 CTB/15 Burpee
6th round 5 CTB/15 Push press
Continue this rotation throughout.
Finish with 10 minutes of stretching.
Friday
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
Complete as many rounds as possible in 20 minutes of the following:
5 Chest to bar pull-ups
15 Air squats/Burpee (with pushup, jump, and clap the hands overhead)/Push press 95lbs men/65 lbs women
Each round rotate the second movement. Score will equal total number of rounds in 20 minutes.
Example:
1st round 5 CTB/15 Airsquats
2nd round 5 CTB/15 Burpee
3 rd round 5 CTB/15 Push Press
4 th round 5 CTB/15 Airsquats
5th round 5 CTB/15 Burpee
6th round 5 CTB/15 Push press
Continue this rotation throughout.
Finish with 10 minutes of stretching.
Wednesday, July 15, 2009
16 July 09
Thursday
Bench Press or Weighted Dips (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
UPDATE TO WOD
WOD
2 minutes of pushups
2 minutes of situps
7 minute Row
No rest between movements.
Score will = Number of pushups + Number of situps + Number of calories
Example: 100 pushups + 100 situps + 500 calories = 700
Finish with 10 minutes of stretching.
BTW there is a rumor in yesterday's comment section that the Wabbitt was seen at the beach this past weekend.
Thursday
Bench Press or Weighted Dips (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
UPDATE TO WOD
WOD
2 minutes of pushups
2 minutes of situps
7 minute Row
No rest between movements.
Score will = Number of pushups + Number of situps + Number of calories
Example: 100 pushups + 100 situps + 500 calories = 700
Finish with 10 minutes of stretching.
BTW there is a rumor in yesterday's comment section that the Wabbitt was seen at the beach this past weekend.
Tuesday, July 14, 2009
Monday, July 13, 2009
14 July 09
Tuesday
Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
For time:
200 meter run
20 pullups
200 meter run
Rope climb 30 feet
200 meter run
20 pullups
200 meter run
Rope climb 30 feet
200 meter run
20 pullups
200 meter run
Rope climb 30 feet
200 meter run
20 pullups
200 meter run
Rope climb 30 feet
Finish with 10 minutes of stretching.
Tuesday
Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
For time:
200 meter run
20 pullups
200 meter run
Rope climb 30 feet
200 meter run
20 pullups
200 meter run
Rope climb 30 feet
200 meter run
20 pullups
200 meter run
Rope climb 30 feet
200 meter run
20 pullups
200 meter run
Rope climb 30 feet
Finish with 10 minutes of stretching.
Sunday, July 12, 2009
Friday, July 10, 2009
11 July 09
Saturday
Less talk more work Warm-up
3 rounds
10 knee to elbows
10 sit-ups
10 back extensions
No rest between movements or rounds
WOD
Bench Press or Weighted Dips(All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
50 Knee to chest jumps
50 KB Swings 50 lbs men/35lbs women
50 Push-ups
40Knee to chest jumps
40 KB Swings 50 lbs men/35lbs women
40 Push-ups
30 Knee to chest jumps
30 KB Swings 50 lbs men/35lbs women
30 Push-ups
20 Knee to chest jumps
20 KB Swings 50 lbs men/35lbs women
20 Push-ups
10 Knee to chest jumps
10 KB Swings 50 lbs men/35lbs women
10 Push-ups
Finish with 10 minutes of stretching.
Saturday
Less talk more work Warm-up
3 rounds
10 knee to elbows
10 sit-ups
10 back extensions
No rest between movements or rounds
WOD
Bench Press or Weighted Dips(All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
50 Knee to chest jumps
50 KB Swings 50 lbs men/35lbs women
50 Push-ups
40Knee to chest jumps
40 KB Swings 50 lbs men/35lbs women
40 Push-ups
30 Knee to chest jumps
30 KB Swings 50 lbs men/35lbs women
30 Push-ups
20 Knee to chest jumps
20 KB Swings 50 lbs men/35lbs women
20 Push-ups
10 Knee to chest jumps
10 KB Swings 50 lbs men/35lbs women
10 Push-ups
Finish with 10 minutes of stretching.
Thursday, July 9, 2009
10 July 09
Friday
Warm-up
30 Double Unders
3 Rounds
25 x Push-ups
25 x Rockers
WOD
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
As many rounds as possible in 10 minutes.
5 x Thrusters 115lbs men/80lbs women
10 x Pull-ups
Finish with 10 minutes of stretching.
Friday
Warm-up
30 Double Unders
3 Rounds
25 x Push-ups
25 x Rockers
WOD
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
As many rounds as possible in 10 minutes.
5 x Thrusters 115lbs men/80lbs women
10 x Pull-ups
Finish with 10 minutes of stretching.
Wednesday, July 8, 2009
Tuesday, July 7, 2009
08 July 09
Wednesday
Warm-up
3 Times
Olympic Lifting PVC Pipe drill
WOD
Power Clean (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For Time:
400 meter run
21 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
21 x Burpees with dumbbells in hands, complete a push-up each rep, no jump
400 meter run
18 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
18 x Burpees with dumbbells in hands, complete a push-up each rep, no jump
400 meter run
15 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
15 x Burpess with dumbbells in hands, complete a push-up each rep, no jump
400 meter run
12 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
12 x Burpees with dumbbells in hands, complete a push-up each rep, no jump
400 meter run
9 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
9 x Burpees with dumbbells in hands, complete a push-up each rep, no jump
Finish with 10 minutes of stretching.
Wednesday
Warm-up
3 Times
Olympic Lifting PVC Pipe drill
WOD
Power Clean (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For Time:
400 meter run
21 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
21 x Burpees with dumbbells in hands, complete a push-up each rep, no jump
400 meter run
18 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
18 x Burpees with dumbbells in hands, complete a push-up each rep, no jump
400 meter run
15 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
15 x Burpess with dumbbells in hands, complete a push-up each rep, no jump
400 meter run
12 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
12 x Burpees with dumbbells in hands, complete a push-up each rep, no jump
400 meter run
9 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
9 x Burpees with dumbbells in hands, complete a push-up each rep, no jump
Finish with 10 minutes of stretching.
Monday, July 6, 2009
07 July 09
Tuesday
Warm-up
30 Double unders
25 Box Jumps
20 Over head squats with PVC pipe
30 Double unders
Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For Time:
21 Swings (70 lbs men/50lbs women)
21 Handstand push-ups
21 Pull-ups
15 Swings (70 lbs men/50lbs women)
15 Handstand push-ups
15 Pull-ups
9 Swings (70 lbs men/50lbs women)
9 Handstand push-ups
9 Pull-ups
Finish with 10 minutes of stretching.
Tuesday
Warm-up
30 Double unders
25 Box Jumps
20 Over head squats with PVC pipe
30 Double unders
Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For Time:
21 Swings (70 lbs men/50lbs women)
21 Handstand push-ups
21 Pull-ups
15 Swings (70 lbs men/50lbs women)
15 Handstand push-ups
15 Pull-ups
9 Swings (70 lbs men/50lbs women)
9 Handstand push-ups
9 Pull-ups
Finish with 10 minutes of stretching.
Sunday, July 5, 2009
06 July 09
Monday
Warm-up
3 Rounds
25 Push ups
10 Pull-ups
25 Sit-ups
25 Air Squats
WOD
Deadlift (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)
200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)
200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)
200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target
200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target
200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target
Finish with 10 minutes of stretching.
Team Tubby go to this website to find Slam balls http://www.d-ball.com/
Monday
Warm-up
3 Rounds
25 Push ups
10 Pull-ups
25 Sit-ups
25 Air Squats
WOD
Deadlift (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
For time:
200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)
200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)
200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)
200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target
200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target
200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target
Finish with 10 minutes of stretching.
Team Tubby go to this website to find Slam balls http://www.d-ball.com/
Subscribe to:
Posts (Atom)