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

31 December 09
Thursday
WOD
3 Rounds
400 meter run
5 x Deadlift 275lbs men/195lbs women
10 x Chest to Bar Pullups
15 x Push Press 95lbs men/65lbs women

29 Dec 09
Tuesday
Warm-up
3 rounds
500 meter row
10 pullups
15 air squats
5 HSPU (hold for 15 seconds @ the bottom)

WOD
21,18,15,12,9,6
Thrusters 65lbs men, 45lbs women
Box Jumps 24" men,20" women
KB swings 55 men, 35 women

28 Dec 09
Monday
3 rounds
Buergner PVC pipe warmup
10 Pullups
20 situps
10 back extension

WOD
21 Power Cleans (bodyweight)
21 Ring dips

18 Power cleans
18 Ring dips

15 Power cleans
15 Ring dips

12 Power Cleans
12 Ring dips

9 Power cleans
9 Ring dips

6 Power cleans
6 Ring dips

3 Power cleans
3 Ring dips

26 December 09
Saturday
warm-up
3 rounds
L-sit pullup
HSPU
Pistols
sit-ups
double unders

WOD
800 meter run
25 push press 95lbs men, 75lbs women
25 box jumps 20 inch
25 pullups
25 kb swings 55lbs men, 35lbs women
25 knee to elbow
800 meter run

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)

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

21 December 09
Monday
Warm-up
3 Rounds
6 x L-Sit pullups
10 x Burpees
10 x Knee to elbow
10 x Back Extensions

Strength Work
Power Clean 3 sets of 3 reps: find your 3 rep PR
Back Squat 3 sets of 3 reps: find your 3 rep PR

WOD
3 Rounds
500 meter row
15 Overhead squats 115 men/80 women

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.

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)

17 Dec 09
Thursday
Warmup
3 rounds
10-15 Pullups
25 Pushups
25 situps
10 Back extenions
25 Air squats

WOD
10 rounds for time
10 x Kettlebells swings men 70lbs/women 50lbs
10 x Burpee (includes push up, jump, and clap overhead)

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

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

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.

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.

10 December 09
Thursday
Warm-up
3 rounds
Overhead squats
Handstand pushups
L-sit pullups
Frog Stand holds

WOD
3 rounds for time
25 calories Row
25 Thrusters 75lbs men/55lbs women
25 Pullups
25 Push Press 75lbs men/55lbs women
25 Sumo Deadlift High Pulls 75lbs men/55lbs women

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

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)

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

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.

03 Dec 09
Thursday
Warm-up
10 x Overhead squat
5 x HSPU
5 x L-sit Pulls
Frog Stand 10 seconds
5 x Romanian Deadlifts men 135/women 95

WOD
3 rounds
400 meter run
25 x Pullups
25 x Burpees
25 x GHD Situps
25 x Box Jumps

02 Dec 09
Wednesday
Practice rope climbing techniques
WOD Warm-up
800 meter jog
3 x 100 meter sprint (increase spead with each sprint, 1st sprint should be at 80% of max speed)

WOD
10K Run or 10K Row

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.

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

28 Novemeber 09
Saturday
Warm-up
10 x Overhead squat
5 x HSPU
5 x L-sit Pulls
Frog Stand 10 seconds
5 x Romanian Deadlifts men 135/women 95
See RDL example: http://www.youtube.com/watch?v=PnBREGM7pE0

WOD
3 rounds for time
5x Clean and Jerk (Bodyweight)
500 meter Row

Finish with 10 minutes of stretching.

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)

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.

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.

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.

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.

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.

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.

19 Novemeber 09
Thursday
WOD
For Time
5 x Power Clean (weight = bodyweight)
21 x Pullups

3 x Power Clean (weight = bodyweight)
15 x Pullups

1 x Power Clean (weight=bodyweight)
9 x Pullups

Finish with 10 minutes of stretching.

18 Nov 09
Wednesday
For time:
21 x Front Squat 95lbs men/65lbs women
21 x Handstand push-ups

15 x Front Squat 95lbs men/65lbs women
15 x Handstand push-ups

9 x Front Squat 95lbs men/65lbs women
9 x Handstand push-ups

Finish with 10 minutes of stretching.

17 November 09
Tuesday
WOD
For time:
3 Rounds
5 x Deadlift 275lbs men/210lbs women
400 meter run

Finish with 10 minutes of stretching.

15 Nov 09
Sunday
WOD
For time:
Run 1 mile
then 3 rounds of
21 Kbell swings 70lb men/55lb women
21 Pullups

Finish with 10 minutes of stretching.

14 November 09
Satruday
WOD
"The Hound's Magic"
Complete as many reps as possible of:
Wallball
Burpees
Alternating movements each min, for 10min.Weights: 20 men/14 women

Finish with 10 minutes of stretching.

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.

11 Nov 09
WOD 1
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD 2
9 Rounds
200 meters
11 Swings 55lbs men/35lbs women
11 Pull-ups

Finish with 10 minutes of stretching.

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.

09 Nov 09
Monday
Pullup max: as many as possible in one set.
3 mile run for time.
Finish with 10 minutes of strecthing.

07 Nov 09
Saturday
WOD
21-15-9 rep rounds of:
Box Jump 24 inch
Kettlebell Swings (1.5 Pood)
75 lb Sumo Deadlift High Pull

Finish with 10 minutes of stretching.

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.

"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.

04 Nov 09
Wednesday
Active Rest

Or

5K run

03 Nov 09
Tuesday
WOD 1
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD 2
AMRAP in 20 minutes of:
5 Pullups
7 Push-Press (95 lbs men; 45 lbs women)
15 Squats

Finish with 10 minutes of stretching.

02 November 09
Monday
For time:
5 Rounds
30 Double unders
30 Sit-ups

Rest 3-5 minutes

Run 6 x 440 yards
Rest should equal time to complete 440 yards.

Finish with 10 minutes of stretching.

01 Nov 09
Sunday
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

10,9,8,7,6,5,4,3,2,1 Reps for Time of:
Handstand Push Ups
Pull ups

Finish with 10 minutes of stretching.

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.

29 Oct 09
Thursday
WOD
For time:
150 Wall ball shots men 20lb ball/women 14lb ball
Use a ten foot target.

Finish with 10 minutes of stretching.

28 Oct 09
Wednesday
WOD 1
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD 2
For Time
7 Rounds
5 x Overhead Squats 115lbs men/80lbs women
7 x Sumo Deadlift High Pulls 115lbs men/80lbs women
9 x Ring Dips
11 x Pull-ups

Finish with 10 minutes of stretching.

27 Oct 09
Tuesday

Active Rest

or

40 minute run at a steady hard rate, not race pace, but not a leisurely jog.

Finish with 10 minutes of stretching.

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.

25 Oct 09
Sunday
Back Squat
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

For time:
3 Rounds
400 meter run
21 Swings 55lb KB men/35lb KB women
1 x 15 foot rope climb

Finish with 10 minutes of stretching.

24 Oct 09
Saturday
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
10 x Deadlift (weight = bodyweight)
10 x Burpee (includes push up, jump, and hand clap over head)

Finish with 10 minutes of stretching.

23 Oct 09
Friday

Active Rest

or

How far can you run in 20 minutes?

Finish with 10 minutes of stretching.

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.

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.

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.

19 Oct 09
Monday

Active Rest

or

10K Run

18 Oct 09
Sunday

5 rounds for max reps. There is NO time component to this WOD.
Back squat (bodyweight)
Bench Press (bodyweight)

Finish with 10 minutes of stretching.

17 Oct 09
Saturday

For time:
400 meter run
25 Pullups
25 Wallball 20lb men/14lb women

400 meter run
20 Pullups
20 Wallball 20lb men/14lb women

400 meter run
15 Pullups
15 Wallball 20lb men/14lb women

400 meter run
10 Pullups
10 Wallball 20lb men/14lb women

Finish with 10 minutes of stretching.

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.

15 Oct 09
Thursday
Active Rest

3 mile run

or

2000 meter row

Finish with 10 minutes of stretching.

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.

13 Oct 09
Tuesday
For time:
5 rounds
400 meter run
25 situps
25 back extensions

finish with 10 min of stretching.

12 Oct 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%

For time:
20 rounds of the following
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Finish with 10 minutes of stretching.

WOD 2
Row
10 rounds
30 seconds all out effort
30 seconds rest

Finish with 10 minutes of stretching.

11 Oct 09
Sunday
Active Rest

10K run

or

10K Row

Finish with 10 minutes of stretching.

10 Oct 09
Saturday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

rest 5 minutes

Run 10 x 100meter sprints (rest 1 minute between sprints)

Finish with 10 minutes of stretching.

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.

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.

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

06 Oct 09
Tuesday

Complete as many rounds as possible in 20 minutes.
400 meter run
15 x Thrusters 95lbs men/65lbs women

Finish with 10 minutes of stretching.

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.

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.

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.

29 Sep 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:
400 meter run
100 x Pullups
400 meter run
100 x Push ups
400 meter run
100 x Hollow Rocks (rockers)
400 meter run
100 x Air squat

Finish with 10 minutes of stretching.

28 Sep 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

As many rounds as you can in 20 minutes of the following:
5 x Power Snatch 95lbs men/65lbs women
10 x Burpee (jump at the end, but no push-up)

Finish with 10 minutes of stretching.

25 Sep 2009
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:
21 x Handstand Push up
21 x Front Squat (.75 of Bodyweight)

15 x Handstand Push up
15 x Front Squat (.75 of Bodyweight)

9 x Handstand Push up
9 x Front Squat (.75 of Bodyweight)

24 Sep 2009
Thursday
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

For Time:
5 Rounds
200 meter run
5 Forward-rolls
3 Rope Climbs (15 feet)

23 Sep 2009
Wednesday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:
3 rounds
Dot Drill (5 patterns and 6 reps of each pattern, see link for pattern)
15 x Sumo Deadlift High Pull 95lbs men/65lbs women
15 x Box Jumps 24 inch

22 Sep 2009
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x5 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:
5 rounds
25 x Wall Ball - 20lbs men/14lbs women
5 x Muscle-Up (if not able to do muscle-ups, substitute with 3 pullup/3 ring dips per muscle-up)

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.

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.

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.

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.

15 Septempber 09
Tuesday
Shoulder Press
40% x 5 reps
50% x 5 reps
60% x 5 reps

21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Finish with 10 minutes of stretching.

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

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.

10 Sep 09
Thursday
For time:
Run 1 mile
Rest 3 minutes
Row 1000 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Row 250

Score should equal total time including rest.

Finish with 10 minutes of stretching.

09 Sep 09
Wednesday
For time:
400 meter run
21 Pullup
21 Burpee (includes pushup, jump, and overhead clap)

400 meter run
15 Pullup
15 Burpee (includes pushup, jump, and overhead clap)

400 meter run
9 Pullup
9 Burpee (includes pushup, jump, and overhead clap)

Finish with 10 minutes of stretching.

08 Sept 09
Tuesday
Power Clean: Find your one rep max

For Time:
5 Rounds
20 Double unders
6 Hang Cleans (includes squat) 135
6 Push Press 135
6 Chest to bar pull ups.

Finish with 10 minutes of stretching.

** Thanks to Thomas for the Metcon prescription.**

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.

04 September 09
Friday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For Time:
5 Rounds
200 meter run
15 L-Sit Pullups
15 Hand Stand-up

Finish with 10 minutes of stretching.

03 September 09
Thursday
Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
5k Run or Row

Finish with 10 minutes of stretching.

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.

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.

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.

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.

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.

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.

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.

24 July 2009
Friday
Warm-up
Back Squat (All the percentages should be based upon 90% of your max.)
40% x 5
50% x 5
60% x 5
WOD
For Time
7 Rounds:
15 Back Squat load equals bodyweight (scale as appropriate)
15 Burpee (with push up, jump, and clap overhead)

Finish with 10 minutes of stretching.

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.

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.

21 July 2009
Tuesday
Warm-up
3 rounds of 10-15 reps
Overhead Squat with broomstick
Sit-up
Back-extension
Dip
Whining

WOD
For time:
3 rounds
1 mile run
21 Pullup
12 KB swings 55lb men/35lb women

Finish with 10 minutes of stretching and more whining.

20 July 2009
Monday
Warm-up
Deadlift
40% x 5 reps
50% x 5 reps
60% x 5 reps

WOD
Tabata DeadliftM=225lb/W=155lb
Score total reps

Tabata Handstand pushups
Score total reps

Tabata Rockers
Score total reps
Overall score= total number of reps from all three movements.

Finish with 10 minutes of stretching.

18 July 09
Saturday
WOD
For time:
5 rounds
5 skin the cats
10 Handstand Pushups
25 Double Unders

Finish with 10 minutes of stretching.

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.

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.

15 July 09
Wednesday
Power Clean (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:
5 rounds
15 x Power Snatch 75lbs men/45lbs women
15 x 24 inch Box Jumps

Finish with 10 minutes of stretching.

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.

13 July 09
Monday
Deadlift (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

Rest 3 to 5 minutes

For time:
3 rounds
500 meter row
15 x overhead squat 95lbs men/65lbs women

Finish with 10 minutes of stretching.

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.

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.

09 July 09
Thursday
Skills practice
Find a mat, partner, and practice handstands on a wall, handstands with no wall, and handstand walking.

WOD
Go as far as you can alternating 400 meter run and 500 meter row for 20 minutes. Score will equal total distance covered.

Finish with 10 minutes of stretching.

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.

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.

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/

04 July 09
Saturday
Warm-up
30 Double unders
400 meter run

WOD
5 rounds
200 meter run
15 GHD Sit-ups
15 Back extensions

Finish with 10 minutes of stretching.

OR

Throw a dart at a map of Southern Pines, go to that location and use whatever you can find in a 500 meter radius to create a WOD. Limit yourself to one calisthenic, and find something to pick-up. Post your WOD in the comments.