01 June 09
Monday
Warm-up
Dot Drill for time
3 rounds
5 x L-sit pull ups
10 x burpees
15 x Rockers

WOD
Box squats
5,4,3,2,1 reps

Rest 3 minutes

For time:
21 x Clean* 135lbs men/95lbs women
21 x Ring Dips

15 x Clean 135lbs men/95lbs women
15 x Ring Dips

9 x Clean 135lbs men/95lbs women
9 x Ring Dips

Scale Cleans and Dips as appropriate
*All Cleans will include a squat i.e. these are not power cleans

Finish with 10 minutes of stretching

30 May 09
Saturday
Warm-up
Dot Drill
3 rounds
10 box jumps
10 GHD sit-ups
10 Air squats

WOD
5 Rounds for time

5 x Deadlift (275lb men/195lb women)
10 x Burpee

Recommend warming up the deadlift to the rx'd weight

Finish with 10 minutes of stretching

29 May 09
Friday
Warm-up
3 rounds
10 pull-ups
15 push-ups
20 sit-ups

WOD
Back squat
3 sets 5 reps (progress with each set and attempt a PR on the last set)

Rest 3 minutes

3 Rounds
For time:
25 Wall Ball
3 15 Foot rope climbs

Finish with 10 minutes of stretching

28 May 09
Thursday
WOD
Active Rest
Options:
10 mile bike ride for time
or
5k run or row for time
or
For time
5 rounds for time
10 skin the cats
10 V-ups (very similar to a rocker, but you reach up and touch your toes)
10 Rockers
10 Sit-ups
All movements done on the floor will be done with a 5-10 lb medicine ball in the hands and the skin the cats will be done with the med ball controlled by the legs.


Finish with 10 minutes of stretching.

NOTE AN UPDATE TO THE WOD
27 May 09
Wednesday
Warm-up
30 Double unders
3 sets of pullups
3 sets of GHD situps

WOD
Handstand push up
5 sets of 5 reps (start with the hands on the ground and progress to more height with each set i.e. ground, 25 pound bumper, 45 pound bumper, stack 25 pound bumper on 45 pound bumper, stack two 45 pound bumpers)
Each rep the top of the head should touch the floor.

Rest 2 minutes

For time:
5 Rounds
400 meter run
30 Kb Swings (53lb men/35lb women)
30 Jumping Ring Dips

Finish with 10 minutes of stretching

26 May 09
Tuesday
Power Clean
3 sets of 5 reps (go for a PR on last set)
Box Squats
3 sets of 5 reps (go for a PR on last set)

Rest 3 to 5 minutes

For time:
5 x Overhead Squat (Bodyweight)
10 x Chest to bar Pull-ups

4 x Overhead Squat (Bodyweight)
9 x Chest to bar Pull-ups

3 x Overhead Squat (Bodyweight)
8 x Chest to bar Pull-ups

2 x Overhead Squat (Bodyweight)
7 x Chest to bar Pull-ups

1 x Overhead Squat (Bodyweight)
6 x Chest to bar Pull-ups

5 x Power Clean (Bodyweight)
5 x Chest to bar Pull-ups

4 x Power Clean (Bodyweight)
4 x Chest to bar Pull-ups

3 x Power Clean (Bodyweight)
3 x Chest to bar Pull-ups

2 x Power Clean (Bodyweight)
2 x Chest to bar Pull-ups

1 x Power Clean (Bodyweight)
1 x Chest to bar Pull-ups

Finish with 10 minutes of stretching

25 May 09
Monday
WOD
For time:
10 Rounds
100 meter run
25 Push-ups
25 Jump knee to chest (jump off the ground and bring your knees to your chest)

Finish with 10 minutes of stretching

22 May 09
Friday
Warm-up
30 Double Unders
Back Squat up to working sets

WOD
Back Squat
3 sets of 3 reps (progress with each set and last set do as many as possible up to 10 reps)
Deadlift
1 set of 3 reps (go as heavy as possible)

Rest 3 minutes

For time
800 meter run
21 Back Squat (225lbs men/160lbs women)
21 Chest to Bar Pull-ups
21 Ring Dips

400 meter run
15 Deadlift (225lbs men/160lbs women)
15 Pull-ups with no kip
15 Handstand Push-ups

200 meter run
9 Sumo Deadlifts (225lbs men/160lbs women)
9 L-sit pull-ups
9 Burpees (with push-up, jump, and hand clap)

Scale weight as appropriate

Finish with 10 minutes of stretching

21 May 09
Thursday
WOD
3 Rounds for time:
20 x Knee to elbow
15 x Ab mat sit-ups
10 x Hanging Leg Raises
5 x Hanging Windshield Wipers

Finish with 10 minutes of stretching

20 May 09
Wednesday
Warm-up
Dot Drill
30 x Double Unders
20 x Box Jumps 24 inch

Power Cleans
3 sets of 3 reps (progess with each set)

rest 3 minutes
WOD
For time
100 Push ups then....
5 Rounds
5 x Power Clean
5 x Front Squat
5 x Push Jerk
5 x Thruster
**Use the same weight for all the movements and the weight should equal 80% of your bodyweight**
Finish with 10 minutes of stretching

19 May 09
Tuesday
Warm-up
3 x 10 L-sit pull-ups
3 x 25 rockers
500 meter row

WOD
Shoulder Press
3 sets of 3 reps (last set do as many as possible)

rest 3 minutes

For time
500 meter row
21 Push Press (95lbs men/65lbs women)
21 Sumo Deadlift High Pulls (95lbs men/65lbs women)

500 meter row
15 Push Press (95lbs men/65lbs women)
15 Sumo Deadlift High Pulls (95lbs men/65lbs women)

500 meter row
9 Push Press (95lbs men/65lbs women)
9 Sumo Deadlift High Pulls (95lbs men/65lbs women)

Finish with 10 minutes of stretching

17 May 09
Monday
Warm-up
30 Double unders
3 sets of 25 push ups
3 sets of 25 GHD Sit ups
Box squat up to working sets

Box Squat
3 sets of 3 reps (2-3 minutes rest between sets, progress with each set, last set do 3 or as many as possible, but know more than 10)

Rest 3 minutes

Complete as many rounds in 20 minutes as possible:
15 Pull-ups
15 Squat Jumps (place on your traps, drop into a full squat, jump off the ground, touch feet together in the air, land back in squat position, and repeat)

Finish with 10 minutes of stretching.

15 May 09
Friday
Warm-up
Dot Drill for time
Back squats up to working sets

WOD
Back squat
3 sets: 10 reps, 8 reps, 6 reps

rest three minutes

For time
5 Rounds
Good Catch Joe
400 meter run
21 Pull-ups
10 Handstand Push-ups
**Complete the entire workout in a 20lb vest**

Finish with 10 minutes of stretching

14 May 09
Thursday
WOD
5 Rounds
25 Double Unders
25 GHD Sit-ups

Finish with 10 minutes stretching

13 May 09
Wednesday
Warm-up
3 x 25 push-ups
3 x 25 ab mat sit-ups
Alternate pushups and situps
30 Double unders

WOD
For Time

10 x Deadlift 275lbs men/195lbs women
20 x Box Jump 20 inch

8 x Deadlift
16 x Box Jump 20 inch

6 x Deadlift
12 x Box Jump 20 inch
***Note Box Jumps will start with both feet on the ground, but land on the box with one foot, alternate landing foot each rep. Jump back off the box with one foot, but land back on the ground with both feet. Lower the box if the box is too high for your comfort level. Make a few test jumps before starting the WOD.****

12 May 09
Tuesday
Warm-up
Hand stand holds against the wall
Hand stand holds with partner and no wall
L-sit holds with a cumalitive time of 3 minutes
Push up up position hold for 3 minutes

Shoulder Press
3 sets: 10 reps, 8, reps, 6 reps

Rest 3 minutes

3 mile run for time

Finish with 10 minutes of stretching

11 Monday 09
Monday
Warm-up
Dot Drill
10 Vertical Jumps (rest 5-10 seconds between jumps)
5 Triple Broad Jumps

Box Squats
3 sets: 10 reps, 8 reps, 6 reps

rest 3 minutes

3 Rounds

500 meter row
25 wall ball shots (20lb men/14lb women)
25 Pull-ups

Finish with 10 minutes of stretching

09 May 09
Saturday
Warm-up
Dot Drill (reference link on right hand side of page)
3 x 10 Hand Stand Push-ups
3 x 10 Dead Hang Pull-ups
Alternate the Hand Stand Push-ups with the Dead Hang Pull-ups

3 Rounds for time
Complete the entire WOD with a 20lb vest
200 meter run
15 Power Snatches 75lbs men/55lbs women
25 Push ups

Finish with 10 minutes of stretching

08 May 09
Friday
Warm-up
PVC Pipe Olympic Lifting Warm-up x 3
Back Squats up to working sets
Back Squats 5,4,3,2,1 reps (2-3 minutes rest between sets, progress with each set, last set do 1 or more)

Rest 3 minutes

4 Rounds for time:
5 rope climbs
25 squat jumps (for a demonstration see the link below, for the squat jump to count the athlete must come at least 3 to 6 inches off the ground)
http://www.aceathlete.com/hatch/video.htm
The video is the last video under Extra titled PLYOMETRIC DRILLS

Finish with 10 minutes of stretching

Cupcakes Skinny Stripper Quest

Miss Cupcake I’ll do my best to advise you on your quest for having that Skinny Stripper appearance. To be honest my first thought was to advise you to develop a nasty crack habit, but I didn’t think that would go over to well. And you should know upfront I am by no means an expert in nutrition so take what I say under consideration very carefully. I am by trade a professional planner for the destruction of living organisms and the breaking of inanimate objects. So what I’m going to give you is a planning tool to help find your answer. In order to find answers to perplexing problems I often use a technique that I call “the antithesis effect” or fancy word for the opposite effect. So in your case planners would normally define the problem as “What do I need to do to get Stripper Skinny?” But I’m a weirdo so I would define the problem as “What do I need to do to become the ultimate Fat Hawg for drunk, dull, and generally unappealing men to slay on Friday nights at the club?” Then I would devise a list of questions to answer that problem, for example: 1. “Would I weigh and measure everything I eat?” 2. What foods will give the most bang for the buck in my quest for Super Sizedom? 3. How many times a day would I need to eat to make myself hypersensitive to insulin? 4. Where will most of my carbohydrates come from fruits and vegetables or processed food like rice or potatoes? 5. Would I prefer sweet tea or water? 6. Would I avoid all physical activity like the plaque? 7. Would I sleep 4 hours or 8 hours? I’m sure by now you get the drift, but to be sure let’s answer the questions so we can fulfill our dream of “Baby’s got serious back”.

Weigh and measure? Of course not, our measurement will always be the same, P for plenty.

Bang for the buck? Fast foods, cheap, processed, and you can Super Size

Number of meals? The number of meals should not matter, but a nagging feeling of discomfort from always having a full stomach should be the goal. So everytime you think about it, make food your stress reliever.

Carbs? Rice and Potatoes will drive your insulin to the roof, and since our bodies are designed for survival and not performance this will work in your favor for storing fat. Insulin was designed by the Almighty to turn food into fat because you never know when a famine will strike.

Sweet Tea or water? Sweet tea obviously since it has sugar, which again will activate the hormone insulin.

Activity? Who’s every seen a real active fat guy.

Sleep? Less is better for gaining fat, so sit up all night eating bon bon watching reruns of Dr. House.
I’m sure you can come up with a few questions yourself for the quest, once you have the answers for getting fat, you’ll have the answers for getting “Stripper Skinny”

07 May 09
Thursday
Warm-up
3 x 400 meter jogs practicing the POSE method
Vist http://www.crossfitendurance.com/ for some excellent videos regarding the POSE Method.

3 rounds for time:
800 meter run
30 Toes in the rings leg raises

Finish with 10 minutes of stretching

Joe, Thanks for the heads up about the certification. That is some great progress in the power clean, it seems like only yesterday we were marveling at you cleaning 85 pounds. Coax wife in gently, number one priority will be consistent regular training (in other words make sure she shows up), then technique, and finally fitness. Don't rush the fitness, the devil will be in the details i.e. diet, rest, make it fun, and celebrate every little victory.

Linds some questions to ponder with regards to the 50 miler quest. How would you not prepare for a 50 miler? How would you keep your feet tender and soft? How would you run a race and crash? How would you ensure your running technique caused injuries to your feet, ankles, and knees? Now when you find the answers to those questions, do the OPPOSITE.

06 May 09
Wednesday
Warm-up
PVC Pipe Olympic Lifting Warm-up x 3
Power Cleans up to working sets
Power Cleans 5,4,3,2,1 reps (2-3 minutes rest between sets, progress with each set, last set do 1 or more)
**Some of you may have to do the power cleans friday due to the seminar**
Rest 3 minutes
Complete as many reps as possible in 10 minutes by alternating the following two movements every minute:
KB Two Handed Swings:50lbs men /35lbs women
Burpees: with a push-up, jump and arms are fully extended overhead where the ear is visible from the side
Score will equal total number of reps.

Finish with 10 minutes of stretching

05 May 09
Tuesday
Warm-up
30 Double Unders
3 x 10 Burpees
3 x 10 Glute Ham Sit-ups
Alternate Burpees with GHD situps

Shoulder Press 5,4,3,2,1 reps (2-3 minutes rest between sets, progress with each set, last set do 1 or more)

Rest 3 minutes
5 Rounds for time:
400 meter run
21 x 95 pound Sumo-deadlift high-pull
21 x Ring dips
Finish with 10 minutes of stretching

04 May 09
Monday
Monday
Warm-up
Dot Drill (reference link on right hand side of page)
5 Box Jumps @ 20 inches
5 Box Jumps @ 24 inches
5 Box Jumps @ 28 inches
5 Box Jumps @ 32 inches

Box Squats up to working sets

WOD
Box Squats (height of box should put the crease of your hip about one inch below the knee)
5, 4, 3, 2, 1 reps (2-3 minutes rest between sets, progress with each set, last set do 1 or more)

Rest 3 minutes

Three rounds, 21-15- and 9 reps, for time of:
Overhead Squat (95lbs men/65lbs women)
Chest to bar Pull-ups

Finish with 10 minutes of stretching

02 May 09
Saturday
WOD
5 Rounds
10 x Bench Press (Bodyweight)
10 x Power Clean (75% of Bodyweight)

Finish with 10 minutes stretching