01 September 09
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
3 Rounds
Row 500 meters
15 x Thrusters 95lbs men/65lbs women

Finish with 10 minutes of stretching.

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.

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.

27 August 09
Thursday
Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:
1000 meter row
3o Pullups
50 Thrusters 45lb bar men/35lb bar women

Finish with 10 minutes of stretching.

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.

25 August 09
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For Time:
30 Muscle-ups

Finish with 10 minutes of stretching.

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.

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.

21 August 09
Friday
Warm-up
3 rounds 10-15 reps
Overhead squat
Pullups
Pushups
Situps
Back extension

Last Day of "Girls Gone Wild"
For Time:
5 Round
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Finish with 10 minutes of stretching.

20 August 09
Thursday
Day Four
3 Options
Row 2K for time
Practice Gymnastic skills
Rest

Day Five will be tough so don't over do it.

19 August 09
Wednesday
Warm-up
3 rounds of 10-15 reps
Overhead squats
Push ups
Situps
Back extensions

Day Three of "Girls Gone Wild"
For Time:
3 rounds
400 meter run
21 two handed KBell swings 55lbs
12 Pullups

Finish with 10 minutes of stretching.

18 August 09
Tuesday
Warm up
3 rounds of 10-15 reps
Pullups
Rockers
Back extensions
Overhead squats

Test Week
Day Two
For Time:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Finish with 10 minutes of stretching.

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. "

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.

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.

12 August 09
Wednesday
Power Clean
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

WOD
How many L-sit pull-ups can you do in 10 minutes?

Finish with 10 minutes of stretching.

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.

10 Aug 09
Monday
Warm-up
3 rounds of 10 to 15 reps
Pullup
Pushup
Overhead squat
Situp

Deadlift
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:
3 rounds
400 meter run
3 x 15 foot rope climb
25 x slam ball 20lbs

Finish with 10 minutes of stretching.

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.

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.

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.

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.

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.