01 July 09
Wednesday
Warm-up
3 rounds
15 Double Unders
15 Box Jumps

WOD
Power Clean (All the percentages should be based upon 90% of your max.)
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
5 reps @ 75%
5 reps @ 80%
5 reps or as many reps as possible @ 85%

Rest 3 minutes

Complete as many rounds as possible in 20 minutes
5 x Thrusters
7 x Power Snatch
10 x Hang Power Cleans
Weight = 95lbs men/65lbs women

Finish with 10 minutes of stretching.

30 June 09
Tuesday
Warm-up
500 meter row
3 rounds
5 to 10 L-sit pull-ups
5 Skin the cats
15 Air squats

WOD
Shoulder Press (All the percentages should be based upon 90% of your max.)
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
5 reps @ 75%
5 reps @ 80%
5 reps or as many reps as possible @ 85%

For Time:
3 Rounds
500 meter row
15 x Push Press
15 x Knee to Elbow

Finish with 10 minutes of stretching.

29 June 09
Monday
Warm-up
3 rounds
25 push ups
25 sit-ups

WOD
Deadlift (All the percentages should be based upon 90% of your max. A percentage table has been provided, as well as, an example of the program we will be following for the next 8 weeks or more if we have success. This strength program is very similar to the one we have been following for the past couple of months. I like the program because it is very incremental and the focus is breaking records with every workout. The program was written by Jim Wendler and presented in his e-book 5,3,1. For those of you at East Coast CrossFit, Ron and Katie should be able to answer any questions you may have regarding this program. Or you can simply post your questions to comments and I’ll gladly answer them for you.)
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
5 reps @ 75%
5 reps @ 80%
5 reps or as many reps as possible @ 85%

Rest 5 minutes

For time:
400 meter run
21 Deadlift (bodyweight)
21 Pull-ups

400 meter run
15 Deadlift (bodyweight)
15 Pull-ups

400 meter run
9 Deadlift (bodyweight)
9 Pull-ups

Finish with 10 minutes of stretching.

27 June 09
Saturday
Warm-up
Dot Drill
3 rounds
5-10 L-sit pull ups
5-10 Hand Stand Push ups
25 Sit-ups

WOD
For time:
4 rounds
25 Box Jumps 24 inch box
25 Push Ups
Do the entire WOD wearing a 20lb weight vest

Finish with 10 minutes of stretching.

26 June 09
Friday
Warm-up
500 meter row
3 rounds
25 push ups
15 knee to elbows

WOD
Back Squat***
5 reps, 4 reps, 3 reps, 2 reps, 1 rep

For time:
4 rounds
5 x Over head squat 135lbs men/ 95lbs women
27 x Jump Ring Dips
10 x Chest to Bar kipping pullups
5 x Push Press 135lbs men/95lbs women

Finish with 10 minutes of stretching

***Note Ron I should finish the e-book this weekend. I think there are some things in there that we can use, his program is very similar to the Bigger, Faster, Stronger program.****

Happy Birthday "Chesty" Puller, I'm sure you are kicking somebodies ass somewhere.

25 June 09
Thursday
WOD
Weighted Dead Hang Pull-ups
5 reps, 5 reps, 5 reps

Rest 3-5 minutes

For time:
1 mile run
400 meter farmer walk two 55lb dumbbells men/two 35lb dumbbells women
8oo meter run
200 meter farmer walk two 55lb dumbbells men/two 35lb dumbbells women
400 meter run
100 meter farmer walk two 55lb dumbbells men/two 35lb dumbbells women

Finish with 10 minutes of stretching.

Last Day

I would ask that the normal readers of this blog please indulge me today. The past week has been unusual and if I haven’t been responsive to your comments or questions I apologize. Last Wednesday, around supper time my momma passed away after battling Alzheimer’s for a number of years. It was appropriate that she died at supper time since my family spent so many hours enjoying each other’s company around momma’s supper table. Her death wasn’t unexpected, but the events that took place this weekend could not have been more surprising. I can honestly say that I have never been thru such a sad event and come away so inspired and challenged. We held a viewing on Saturday night and if it would been anywhere else besides the funeral home, you would thought we were having a party. It was loud with people laughing heartily and at the same time people quietly shedding a tear. I guess to outsiders it would have appeared disrespectful, but in truth nothing could been more respectful. Family and friends came from all over the country to pay their respects to a lady they loved and admired. They told wonderful stories as only true friends can tell and it was heartening to see so many people express gratitude for having known my momma. After the viewing we had an impromptu dinner at a local Mexican restaurant and I’m sure the owners were convinced we were a wedding party. Somewhere along the way we went from mourners to celebrators of a wonderful life.

We held the funeral and graveside service on Sunday afternoon. I lost track of how many people spoke at the funeral, but one thing was clear, momma and daddy (I include both because no one who knew my folks could think of one without thinking of the other) had inspired a lot of people in their lifetime. My cousin Chris from Ga spoke of her legacy, many others spoke of her kindness and cheerfulness in all weathers, and my brother Rick spoke of the courage she had evoked in his life. I had never heard the preacher speak before, but he appeared to be truly moved by the eulogies given and I suspect gave one of his better sermons. I spoke for a few minutes and actually read part of a blog I wrote back in March. Some family and friends have asked for a copy of it and I decided to re-post it and a verse from Roman 8:28 that momma would often remind me of during tough times.

Romans 8:28
“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”

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.

So long momma, and thank you for the challenge and inspiration to live everyday as if it were the Last. Little "P"

24 June 09
Wednesday
Warm-up
30 Double unders
30 20 inch box jumps

WOD
Power Clean
5 reps, 4 reps, 3 reps, 2 reps, 1 rep (go for a PR today)

For time:
400 meter run
5 x Deadlift 275lbs men/195lbs women
10 x Burpee (jump, but no push up)

Finish with 10 minutes of stretching.

23 June 09
Tuesday
WOD
Shoulder Press
5 reps, 4 reps, 3 reps, 2 reps, 1 rep

For total score:
4 minutes of tabata (20 sec/work and 10 sec/rec) for each of the following movements
Pull-ups
Push ups
Air Squats
Sit-ups
Row for calories
1 rep/calorie = 1 point

Finish with 10 minutes of stretching

22 June 09
Monday
Warm-up
30 x Double unders
PVC Pipe Olympic lifting drills

WOD
Front Squat
5 reps, 4 reps, 3 reps, 2 reps, 1 rep

For time:
3 rounds
400 meter run
21 Sumo deadlift high pulls 95lbs men/65 lbs women
12 pull-ups

Finish with 10 minutes of stretching

20 June 09
Saturday
WOD
Complete as many rounds as possible in 20 minutes:
1 Rope Climb
10 Burpees

Finish with 10 minutes of stretching.

19 June 09
Friday
Warm-up
3 rounds
1 15 foot rope climb
10 Hanging Leg raises

WOD
Back Squat
5 sets of 5 reps (go for your 5 rep max pr on the last set)

For time:
21 Power Snatch Women 65lbs/Men 95lbs
21 Handstand Push ups
15 Power Snatch Women 65lbs/Men 95lbs
15 Handstand Push ups
9 Power Snatch Women 65lbs/Men 95lbs
9 Handstand Push ups

Finish with 10 minutes of stretching

18 June 09
Thursday
Warm-up
400 meter jog
3 rounds
25 push-ups
25 sit-ups
10 box jumps

WOD
Find your dead hang pullup max

rest 3 minutes
1 mile run time trial
rest 5 minutes
1000 meter row

Finish with 10 minutes of stretching.

17 June 09
Wednesday
Warm-up
DOT Drill
3 rounds
10 x L-sit pull
10 x Hand Stand push-up
adjust these numbers appropriate to you ability.

WOD
Deadlift
3 sets of 5 reps (go for your 5 rep max on the last set and rest at 3 minutes preferably 5 minutes between sets)

For time
1. 100 meter run
10 Thrusters 95lbs men/65lbs women
2. 100 meter run
10 KB Swings 53lbs men/35lbs women
3. 100 meter run
10 Thrusters 95lbs men/65lbs women
4. 100 meter run
10 KB Swings 53lbs men/35lbs women
5. 100 meter run
10 Thrusters 95lbs men/65lbs women
6. 100 meter run
10 KB Swings 53lbs men/35lbs women
7. 100 meter run
10 Thrusters 95lbs men/65lbs women
8. 100 meter run
10 KB Swings 53lbs men/35lbs women
9. 100 meter run
10 Thrusters 95lbs men/65lbs women
10. 100 meter run
10 KB Swings 53lbs men/35lbs women
** Ideally you would do this WOD outdoors and place the thrusters at one end and the swings at the other end. The number beside the 100 meter sprint just indicates what sprint it is and not the number of sprints required. Example 2. 100 meter run = the second sprint**

Finish with 10 minutes of stretching.

16 June 09
Tuesday
Warm-up
3 rounds
10 x burpees
10 x skin the cats

WOD
Press
5 sets of 5 reps (go for your max on the last set)

For time:
21 x Pull-ups
21 x Ring Dips
50 Double Unders

18 x Pull-ups
18 x Ring Dips
40 x Double Unders

15 x Pull-ups
15 x Ring Dips
30 x Double Unders

12 x Pull-ups
12 x Ring Dips
20 x Double Unders

9 x Pull-ups
9 x Ring Dips
10 x Double Unders

Finish with 10 minutes of stretching.

Here's a some solutions for the one-legged man in an ass-kicking contest.
http://www.youtube.com/watch?v=Qo7vUdKTlhk

15 June 09
Monday
Warm-up
PVC Olympic Lifting drills
3 rounds
25 x push-ups
25 x sit-ups
10 x pull-ups

WOD
Front Squats
5 sets of 5 reps (work up to 5 rep max)

For Time:
5 rounds
5 x Power clean 170lbs men/120lbs women
250 meter row

Finish with 10 minutes of stretching.

Fat Loss 101
http://www.fitnessspotlight.com/university/fatloss.htm

13 June 09
Saturday
Warm-up
Dot Drill
3 Rounds
15 Box Jumps
15 Rockers
15 Burpees

WOD
For Time
Two Couplets ladders
Alternate the movements
14 Pull-ups
14 Air Squats
Descend to 1 rep
Change to
14 Push ups
14 Sit-ups
Descend to 1 rep

Finish with 10 minutes of stretching

12 June 09
Friday
Warm-up
400 meter run
3 rounds
10 pull-ups
15 Push ups
20 sit ups
25 air squats

WOD
Back Squat
3 sets of 3 reps (make your last set a PR)

Rest 3 minutes

"CUPCAKE" (Have fun in Wa, the summers there are awesome, both weeks)
For Time:
3 rounds
500 meter row
21 Overhead Squats 95lbs men/65lbs women
12 Knees to elbow

Finish with 10 minutes of stretching

11 June 09
Thursday
Practice the following:
Chest Bar Pullup
Handstand Push ups
Skin the cats
Remember it's practice not a WOD

After the skills practice complete the following:
WOD
For time:
Sprint 1 mile
50 double unders

Finish with 10 minutes of stretching

10 June 09
Wednesday
WOD
Big 21 Love
Power Clean: Start Weight 95lbs Men/35lbs Women
Rules:
1. Increment the weight by 5lbs each set.
2. You cannot progress to the next set until successfully complete the weight you are attempting.
3. You have 10 minutes to complete all 21 sets.
4. Any missed attempts will be considered a foul.
5. Time stops at the 10 minute mark. If you have not completed all 21 sets you will be assessed a foul. Example Last clean 180lbs = 4 fouls.
6. Each foul is worth 10 thrusters with your starting weight.
7. At the end of the 10 minutes you will have 3 minutes to return the weight to the starting weight. At the end of the 3 minutes you are back on the clock until you complete all your thrusters. Once your thrusters are done time stops.
8. Trainers are advised to have newbies who are not that familiar with the power clean to use the start weight and complete a single every 30 seconds for 10 minutes. At the end of the 10 minutes and 3 minute rest, have them complete 50 thrusters at the same weight.
9. Those who are able to complete the Big 21 to standard are expected to support their fellow CF’rs by resting 3 minutes upon completion of the Big 21 and then completing 50 thrusters with the start weight. Or they can simply tell them to go pound sand.

Finish with 10 minutes of stretching.

09 June 09
Tuesday
Warm-up
Dot Drill
3 Rounds
15 Box Jumps 20 inch
25 Sit-ups

WOD
Shoulder Press
3 sets of 3 reps (attempt PR on last set)

For Time:
5 Rounds
250 meter Row
15 Air Squat Jumps (Execute an air squat and jump out of the squat and bring your knees to your chest)
15 Clapping Push-ups (go to your knees if you are unable to do reg clapping push-ups)
15 Pull-ups

Finish with 10 minutes of stretching

08 June 09
Monday
Warm-up
3 rounds
6 x L-sit pullups
20 x Push-ups
20 x Air squats

WOD
Box Squats
3 sets of 3 reps (attempt PR on last set)

For time:
3 rounds
800 meter run
15 x Deadlift 255lbs men/180lbs women

Finish with 10 minutes of stretching

06 June 09
Friday
WOD
For Time:
30 Muscle-up

05 June 09
Friday
Warm-up
30 Double Unders
3 rounds
25 Push-ups
20 Squats
15 Rockers

WOD
Back Squat
5,3,1 Reps (work up to a PR)

For Time:
21 x Thrusters
21 x Sumo Deadlift High Pulls
21 x Hang Power Cleans
21 x Push Press
21 x Pull ups

15 x Thrusters
15 x Sumo Deadlift High Pulls
15 x Hang Power Cleans
15 x Push Press
15 x Pull ups

9 x Thrusters
9 x Sumo Deadlift High Pulls
9 x Hang Power Cleans
9 x Push Press
9 x Pull ups

Weight: For all barbell movements = 75lb men and 55lb women

Finish with 10 minutes of stretching

04 June 09
Thursday
Warm-up
100 AB Mat sit-ups for time
2 x 30 seconds of Samson Stretch
WOD
5k Row for time

Finish with 10 minutes of stretching

03 June 09
Wednesday
Warm-up
Deadlift progression up to first working set.
WOD
Deadlift
5,3,1 reps (go for Pr on last set)

rest 3 minutes
For time
4 Rounds
25 Double Unders
25 **Deadlift with two dumbbells** (55lbs men/women 35lbs)
25 Wall ball

** Dumbbells must completely touch the ground on each rep**
Finish with 10 minutes of stretching

02 June 09
Tuesday
Warm-up
500 meter row
3 rounds
25 Push-ups
25 Sit-ups
25 Air squats

WOD
Shoulder Press
5,4,3,2,1 Reps (go for PR on last set)

For Time:
Rowing Chubby Helen
3 Rounds
500 meter row
21 KB Swings (70lbs men/50lbs women)
12 Pull-ups

Finish with 10 minutes of stretching