01 April 09
Wednesday
WOD
Back Squat (find your 1 rep max)

rest 3 minutes then...

Complete as many rounds as possilbe in 10 minutes:
10 Pull-ups
10 Wall-ball (20m/14w)

once complete, rest 2 minutes then...

Complete as many rounds as possilbe in 10 minutes:
10 Knee to elbows
10 Kbell swings (50m/35w)

31 March 09
Tuesday
WOD
Complete as many rounds as possible in 20 minutes:
500 meter row
30 push-ups

30 March 09
Monday
WOD
“MONEYMAKER”
(Happy Birthday Keith)

Complete as many reps as possible in one minute at each station. This will not be a running clock, after each station is complete, you will be given ten seconds to reach your next station. Time hacks will be given every 15 seconds. The WOD will end with the 800 meter run.

1. Tire Flips
2. Hang Cleans 95/m 65/w (hang cleans include a squat)
3. Muscle ups (3 pullups/3 ring dips = 1 muscle up)
4. Dumbbell Push Press 55/m 35/w
5. Burpee Pull-ups (burpee includes a push-up)
6. Backward Wall-ball 20/m 14/w
7. Hand Stand Push-ups
8. GHD sit-ups (fingers must touch floor on the way back and feet on completion)
9. Overhead squats 95/m 65/w
10. Deadlift 225/m 155/w
11. Thrusters 95/m 65/w
12. Double unders
13. Sumo Deadlift High Pulls 70lb Kbell men/50lb Kbell women
14. Slam Ball 20lb men/15lb women
15. Walking Dumbbell Lunges 55m/35w (every step is a point)
16. Knee to Elbow
17. Turkish Get-ups 25lb men/15lb women
18. Manmaker 25lb men/15lb women (start in the top of a push-up with hands on dumbbells, do one push-up, remain in the top position of the push-up and do a row with each arm, after the rows jump your feet under you, squat clean the weight, push press, that’s one rep)
19. Air Squats
20. Box Jumps 20 inch box
21. 800 meter run (Every 15 seconds faster than 4 minutes = 10 points and Every 15 seconds over 4 minutes = -10 points)

Set-up: Have equipment for each station and as near as possible, arrange them sequentially. Label each station with 3 x 5 cards. Equipment needed: 3 Bars 95lbs, 3 bars 65lbs, 1 bar 225lbs, 1 bar 155lbs, 1 70lb Kbell, 1 50lb Kbell, 2 55lb DBs, 2 35lb DBs, 2 25lb DBs, 2 15lb DBs, 1 20lb slamball, 1 15lb slamball, 1 20lb med ball, 1 14lb med ball, jump ropes, rings configured for muscle ups and dips.

So Far.....
1. Tire Flips
2. Hang Cleans
3. Muscle-ups
4. 800 meter run
5. Dumbbell Push Press w/35 m/55
6. Burpee Pull-ups
7. Backward Wall-ball
8. Hand Stand Push-ups
9. GHD sit-ups
10. Overhead Squats
11. Deadlift
12. Thrusters
13. Double Unders
14. Sumo Deadlift High Pulls
15. Slam Ball
16. Keg Lunges
17. Knee to elbow
18. Turkish Get-ups
19.
20.
21.
You have until 1500 to get your recommendations in.

27 March 09

Everyday she lies trapped in a bed with a body that no longer functions and a mind that is at best sporadically conscious. An old man comes and visits her daily to feed her and ensure she’s being cared for in the respectful manner she deserves. He has loved her for more than fifty-five years now and his devotion to her has never wavered. Most folks would say she would be better off dead, but they do not witness the daily display of character and virtue portrayed by this old man and old woman. They live each day as if it’s the last, not in the grandiose fashion of going skydiving or some grand adventure, but rather they live it as the best human beings they can be right now. They realized long ago that everything and everyone will soon be forgotten and the greatest contribution they can make to the human race was to live a life of moderation, of courage to always do the right thing, of patience to deal with the hand that fate has dealt them, and above all else, service to their fellow human beings. Their reputation, status, careers, and wealth have never been their primary concern. They live each day like a rock unmoved by the crashing waves or calm waters, their character is always the same, above reproach. I seldom write more than the daily WOD on this blog, but today’s request for a birthday WOD triggered some thoughts that I thought a 21 year old ought to hear. People do CF for all kinds of reasons, but for me CF has always been an inward odyssey. I don’t train because I’m obsessed about being the most fit man on earth or because it enables me to do my job or for some narcissistic reason like “six pack” abs. I train for character; every WOD gives me the opportunity to test myself in doing what’s right under less than ideal conditions. Hopefully one day it will be as well developed as the old couple mentioned above and they can without shame still claim me as a son.

So for the readers of this blog I have a request. Let’s give Keith something to remember. Monday’s WOD will involve 21 movements and each reader can select 1 movement. Post the movement you would like to do under today’s post. We will execute the movements in the order I receive them. The last request will be taken at 3 pm Sunday. If I don’t receive 21 requests, I’ll just consult SATAN to fill out the rest.

The WOD will be titled the “Moneymaker Challenge” and Keith if you beat my time I’ll buy you a ECCF T-shirt. I figure like Toby Keith, “I might not be as good as I once was, but I’m as good once as I ever was.” Good luck brother, and when someone tells you the best is yet to come, tell them to shut the f&*k up, the best always has been and always will be Right Now.

Now back to our regular programming.
27 March 09
Friday
WOD
Descending from 10 to 1 perform the following for time:
Kbell Snatch Right
Kbell Snatch Left
Burpees

Check this video out for the Kbell snatch: http://www.youtube.com/watch?v=6Ubc4uJdyB8&eurl=http%3A%2F%2Fcrossfitkitchener%2Ecom%2F&feature=player_embedded

26 March 09
Thursday
WOD
Go as long as possible.* On the minute every minute complete the following:
1 x squat clean (weight=85% of maximum clean)
7 x ring dips
7 x pull-ups

Score will = number of rounds complete. If you bleed over into the next minute the round does not count.
*(if you reach 30 minutes stop and have the trainers check you for substance abuse)

25 March 09
Wednesday
WOD
Back Squat 5 x 3 reps (each set should progressively heavier with 2 minutes rest between sets)

rest 5 minutes

Finish with 800 meter time trials
2 x 800 meter runs (rest 3 minutes between efforts)

24 March 09
Tuesday
WOD
For time:
30 push ups
10 chin ups
20 push ups
20 chin ups
10 push ups
30 chin ups
50 dead hang to inverted hang on rings; arms cannot bend at elbows*
*http://www.youtube.com/watch?v=8lutAu2bFxw&NR=1

23 March 09
Monday
WOD
Push Press 3 x 5 reps (as heavy as possible)

rest 3 minutes

Finish with
For time:
10 Rounds
3 x Deadlift (275lbs men/190lbs women)
15 x Wallball (20lb ball @ 10 ft target)

20 March 09
Friday
WOD
Back Squat 3 x 5 reps (as heavy as possible)
rest 3 minutes

Then...

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

19 March 09
Thursday
WOD
"Big 21"
Power Clean

Rules of the WOD
Starting weight will be 105lbs less than your best Power Clean
Increase weight by 5lbs each set
Rest between sets will be as long as it takes you to increase the weight by 5lbs

This WOD is a great opportunity to perfect the movement. Once you start getting near your max weight, increase the rest as necessary. The goal is to get the WOD done in 20 minutes with 21 "perfect" power cleans. Your score will = number of seconds over 20 minutes x the number of fouls (imperfect lifts or misses). Trainers will be the final judge on "perfect".

18 March 09
Wednesday
WOD
5 rounds

Bear Crawl 25 feet
30 rockers
1 minute push up static hold ( hold the top position of the push up or if you feel sorry for yourself go to your elbows and if you just feel pathetic go to your elbows and knees)

17 March 09
Tuesday
WOD
"GNC Special"
For Time:
800 meter run
10 x SDHP (95lbs men/65lbs women)
10 x Muscle ups (equivalent substitute 3/3 pull-up/ring dip)
9 x SDHP
9 x Muscle ups
8 x SDHP
8 x Muscle ups
7 x SDHP
7 x Muscle ups
6 x SDHP
6 x Muscle ups
5 x SDHP
5 x Muscle ups
4 x SDHP
4 x Muscle ups
3 x SDHP
3 x Muscle ups
2 x SDHP
2 x Muscle ups
1 x SDHP
1 x Muscle ups
800 meter run

17 March 09
Monday
WOD

Deadlift 1 x 5 reps (as heavy as possible)

then...

5 Rounds
15 x Deadlift (225lbs men/155lbs women)
15 x Box Jumps 24 inches (starting position for each box jump will be from a sitting position on a chair or bench; chair or bench should be no higher than 20 inches)

13 March 09
Friday
WOD
400 meter run
21 L-sit Pull-ups
10 left/10 right Turkish get-ups (35lbs men/16lbs women)
400 meter run
15 L-sit Pull-ups
7 left/7 right Turkish get-ups
400 meter run
9 L-sit Pull-ups
4 left/4 right Turkish get-ups


For a Kbell Turkish getup demo go to http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_203_A_PageName_E_kettlebellvideo5

12 March 09
Thursday
WOD
For Time:
50 Double Unders
50 KB Swings (55 men/35 Women)
40 Double Unders
40 KB Swings (55 men/35 Women)
30 Double Unders
30 KB Swings (55 men/35 Women)
20 Double Unders
20 KB Swings (55 men/35 Women)
10 Double Unders
10 KB Swings (55 men/35 Women)

11 March 09
Wednesday
WOD
For time:
10 x Power Clean
1 x Chest to Bar Pull-up
9 x Power Clean
2 x Chest to bar Pull-up
8 x Power Clean
3 x Chest to Bar Pull-up
7 x Power Clean
4 x Chest to Bar Pull-up
6 x Power Clean
5 x Chest to Bar Pull-up
5 x Power Clean
6 x Chest to Bar Pull-up
4 x Power Clean
7 x Chest to Bar Pull-up
3 x Power Clean
8 x Chest to Bar Pull-up
2 x Power Clean
9 x Chest to Bar Pull-up
1 x Power Clean
10 x Chest to Bar Pull-up

Power Clean weight = 75% of your bodyweight

10 March 09
Tuesday
WOD

5 Rounds
Bench Press (bodyweight)
Knees to Elbow

Scoring: As many reps as possible for each movement. Rest two minutes between movements and 2 minutes between rounds. Total amount of reps between the two movements is your score.

09 March 09
Monday
WOD

Build up to a 3 rep max for Back Squat

Rest 3 minutes

Then..
10 sets of 5 reps Chest to Bar Pull-ups (rest 20 Breaths between sets)

Rest 3 minutes

Then..
3 Rounds for time
250 meter row (damper 10)
25 Tire Jumps (24 inchs)

Scoring is complicated, but that's why you pay these people so they can figure this thing out.
First:score your back squat as follows: The percentage over or under your bodyweight. Example you weigh 100 lbs and squat 150 lbs =1.5 or 150%
Second: Take total time in seconds to complete the pullups. Example 10 minutes=600 seconds
Third: Take total time in seconds to complete the final couplet. Example 10 minutes=600 seconds.
Fourth: 600 + 600 = 1200, then divide 1200/1.5 = 800
Lowest score wins

06 March 09
Friday
WOD
3 Rounds for time:

400 meter run
25 x Deadlift (Bodyweight)
25 x Jumping Ring Dips

05 March 09
Thursday
WOD
Ring work without the rings
3 rounds
2 rounds with a 1 minute hold at each position (continous clock similar to fight gone bad) and a 1 minute break between rounds
Weight (men 10lb dumbbells/women 5lb dumbbells)

Final round 1 minute hold at each position and 1 minute break between holds
Weight (men 20lb dumbbells/women 10lb dumbbells)

Scoring: Each time a position is compromised is considered a foul. It will be considered a foul if it takes you longer than 5 seconds to get into position. A score of zero would be considered perfect, just like golf, the lower the score the better.


Handstand hold (figure 1)
Iron Cross hold (figure 2)
Planche hold (figure 3)
Lever hold (reverse of the planche hold and similar to a superman except the hands will be by the side with dumbbells)

Figure 1 Hand stand hold

Figure 2 Iron Cross Hold

Figure 3 Planche hold

This is a little different than normal so if you have any questions, please post them to the comments and I'll answer them before the morning.

04 March 09
Wednesday
WOD

For Time:
1000 meter row
50 Thrusters (45lbs)
30 Pull-ups

03 March 09

Tuesday

WOD

Back Squat 3 sets of 5 reps (rest two to three minutes between sets)

Next

Find your kipping pullup max.

Finish with: Left or right side support Take a prone position, roll to side leaning position, balance on left arm and left leg, lift right leg up sideward.(Left side record ? 130 reps, Right side record - 130 reps) Find your max for both sides.

02 March 09
Monday
WOD

Shoulder Press 3 sets of 5 reps (as heavy as possible)
Rest two-three minutes between sets

Finish with the following:
Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, (men 135 pounds/women 95lbs)
25 Wall ball shots, 20 pound ball

Scooby Snacks!!!
Hound, please tell your sister thank you for the Scooby Snacks. We received them on Friday and the pups have been driving me crazy since their arrival. If your sister has a website, please let me know and we’ll put her link on the blog. I'm sure there are some other folks with spoiled pups that would love to try these organic snacks out.