27 Jan 09
Tuesday
WOD
4 rounds
Row 500 meters
rest two minutes between each round.

Finish with 5 minutes (cumulative) of L-Sit holds
Handstand Drills (holds and if capable walking)

26 Jan 09
Monday
WOD

Back squat: 3 sets of 5 reps (rest 3 minutes between sets and go as heavy as possible)

Rest 3 minutes and finish the day with the following:

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps
Post time to comments.
Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.

23 Jan 09
Friday
WOD

3 Rounds for time:
3 x Rope Climbs
400 meter farmers walk (men 2 x 55lb dumbbells/women 2 x 35lb dumbbells)

Dumbbells must be carried in the hands. It will be considered a foul if the dumbbell is rested on any part of the body or placed on the ground. Each foul will be rectified immediately with 10 burpees.

22 Jan 09
Thursday
WOD
Hang Power Clean
1,1,1,1,1,1,1
Go as heavy as possible.

Finish with the following:
4 rounds of
20 Rockers
20 GHD sit-ups

21 Jan 09
Wednesday
WOD
5 Rounds for time

500 meter row
20 Pullups
30 Pushups
40 Situps
50 Squats

For the poster who asked "What is a Wabbitt?" I'm afraid only someone as wise as Socrates or perhaps Elmer Fudd can truly answer that question. I can only give antedotes of bizarre, but fairly amusing behavior. Generally speaking if a Wabbitt is upside down, it will collapse into a heap and if a Wabbitt is required to jump, hop, skip or anything else that may require the coordination of an athletic 3 year old boy, well let's just say it ain't pretty. Since, I can't figure it out and I haven't seen Socrates or Elmer lately, I'll let our astute audience attempt to define a Wabbitt.

20 Jan 09
Tuesday
WOD

Deadlift
1,1,1,1,1
Finish with the following:
L-Sit Hold x 5 minutes: How long will it take you to hold an L-Sit for 5 minutes? Not a trick question, start your clock, once your feet go below your hips the clock stops. So you will have two clocks running one for cummlative time and one for the 5 minute L-Sit. Hopefully, someone will figure this out and be able to articulate it better than a sugar induced chimp.

19 Jan 09
Monday
WOD
For Time
21 Push Press (115 Men/80 Women)
21 Box Jumps 24 inch
21 Pull-ups

15 Push Press (115 Men/80 Women)
15 Box Jumps 24 inch
15 Pull-ups

9 Push Press (115 Men/80 Women)
9Box Jumps 24 inch
9 Pull-ups

16 Jan 09
Friday
WOD

As many rounds as possible in twenty minutes:

5 x knee to elbows
10 x kbells swings
15 x jumping dips

15 Jan 09
Thursday
WOD

7 Rounds for time:
3 x Overhead Squat
3 x Push Press
3 x Power Clean

The weight used for all movements will be equal to your snatch max.

14 Jan 09
Wednesday
WOD

For Time:
Row 500 meters
150 Wall-ball shots (men 20lbs/women 14lbs)
Row 500 meters

13 Jan 09
Tuesday
WOD

Snatch: Find your max
Handstand Hold: Find out how long you can stay in a handstand (since we are not 12 year old female gymnast, your feet allowed to touch the wall)

Scoring: Snatch score = the percentage of your body weight (example; lifter weighs 100lbs and snatches 70lbs her score will be 70 for the snatch)
Handstand Hold score = total number of seconds held in the handstand (example; handstand is held for 3 minutes then her score will be 180)

Final Score: multiply snatch score with the handstand hold score (example; 70 x 180= 12,600)

By the way, what's up with Ron? Is he getting ready for the games? Somehow or another he's found the keys to the kingdom. So what gives Ron? Don't be shy brother, tell us what you're doing right.

And finally, Wabbitt you knew I would have to find some way for you to bounce your noggin off the floor.

"I am committed to ridding the world of moles" Whiskey Pete

12 Jan 09
Monday

WOD

For time:

"DEAD Fran"

21 x Deadlift (bodyweight)

21 x Pullups

15 x Deadlift (bodyweight)
15 x Pullups

9 x Deadlift (bodyweight)
9 x Pullups

09 Jan 09
Friday
WOD
For Time:
Round 1
21 x Sumo Deadlift High Pulls
21 x Ring Dips
Round 2
18 x Sumo Deadlift High Pulls
18 x Ring Dips
Round 3
15 x Sumo Deadlift High Pulls
15 x Ring Dips
Round 4
12 x Sumo Deadlift High Pulls
12 x Ring Dips
Round 5
9 x Sumo Deadlift High Pulls
9 x Ring Dips

Recomended weight: Sumo Deadlift High Pulls (men 95lbs/women 65lbs)

08 Jan 09
Thursday
WOD

Front Squat (as heavy as possible)
3, 3 ,3, 3, 3

07 Jan 08
Wednesday
WOD
"Something Special"

3 Rounds for time:

500 meter row
25 Double-leg mountain climbers
100 Shoulder touches from the push-up position
25 Burpees

Double-leg mountain climbers: Start position begins in the up portion of the push-up. One repetition constitutes bringing both feet forward to rest under the chest (hands will remain in place supporting the body) and finishes with bringing both feet back to the start position.

Shoulder touches: Start position begins in the up portion of the push-up. One repetition constitutes touching the right shoulder with the right hand while the left hand and feet maintain the integrity of the push-up up position. Alternate each repetition (should mimic running on your hands in place).

06 Jan 09
Tuesday
WOD

Bench Press (as heavy as possible)
1,1,1,1,1

Weighted Pull-ups (as heavy as possible)
1,1,1,1,1

05 Jan 09
Monday
WOD

3 Rounds for time:

400 meter run
21 KB swings (53lbs men/35lbs women)
12 Pull-ups

02 Jan 09
Friday
WOD
For Time
21 Back Squat
21 Deadlift
21 Shoulder Press

15 Back Squat
15 Deadlift
15 Shoulder Press

9 Back Squat
9 Deadlift
9 Shoulder Press

Recommended Weights:
Back Squat weight = Men 225lbs/Women 155lbs
Deadlift weight = Men 225lbs/Women 155lbs
Shoulder Press = Men 95lbs/Women 65lbs

01 Jan 08
Thursday
WOD

10K Run

30 Dec 08
Wednesday
WOD
For time:
800 meter run
50 Knee to elbows
50 Good mornings (45lb men/35lb women)
50 Rockers
50 Back extensions
50 Ab-mat Sit-ups
50 KBell Swings (53lbs men/35lbs women)
800 meter run

30 Dec 08
Tuesday
WOD

Find your 15 rep max for the Overhead squat.

Find your Pull-up max (chest must touch the bar)

29 Dec 08
Monday
WOD
Complete as many rounds as possible in 20 minutes of the following:
10 Dumbbell Deadlifts
7 Dumbbell Hang Power Cleans
5 Dumbbell Thrusters

Men use 45lb dumbbells
Women use 25lb dumbbells

26 Dec 08
Friday
WOD

5 rounds for time:

5 reps of Deadlift (80% of your max)

Row 250 meters

25 Dec 08
Thursday
WOD
REST
Merry Christmas everybody, we'll resume our regular programming friday with a strength metcon.

24 Dec 08
Wednesday
WOD
For Time:

400 meter run
25 Pull-ups
25 Over-Head squats (75lbs men/55lbs women)

400 meter run
25 Pull-ups
25 Thrusters (75lbs men/55lbs women)

400 meter run
25 Pull-ups
25 Push Press (75lbs men/55lbs women)

400 meter run
25 Pull-ups
25 Wall Ball

400 meter run
25 Pull-ups
25 24 inch Box Jumps

23 Dec 08
Tuesday
WOD
4 rounds for time:
Rest 3 minutes between rounds
1000 meter row

22 Dec 08
Monday
WOD
In 20 minutes complete as many rounds as possible of the following:

5 L-Sit Pull-ups
7 Hand Stand Push-ups
9 Over-Head Squats (95lbs men/65lbs women)

19 Dec 08
Friday
WOD
"Test Day"
400 meter run for time
rest 2-3 minutes
100 pull-ups for time (do not exceed 5 minutes, once you hit the 5 minute mark stop and record number of reps)
rest 2-3 minutes
100 ab mat sit-ups for time (do not exceed 5 minutes, once you hit the 5 minute mark stop and record number of reps)
rest 2-3 minutes
500 meter row for time
rest 2-3 minutes
100 push-ups (do not exceed 5 minutes, once you hit the 5 minute mark stop and record number of reps)
See you guys next week and have great weekend.MP

18 Dec 08
Thursday
WOD

Snatch practice (do not exceed 80% of your snatch max)
I will do my best to get out of bed in the morning for the 6am class. This should be a fairly easy day because friday we will run some end of year test. Hope to see some of you in the morning.

17 Dec 08
Wednesday
WOD

4 rounds for time:
400 meter run
30 Sumo Deadlift High Pulls (75lbs men/55lbs women)
20 Thrusters (75lbs men/55lbs women)
1 Rope climb or 10 pull-ups

16 Dec 08
Tuesday
WOD
5 rounds of 5 reps (2-3 minute rest between rounds)
Heaving Snatch Balance

Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked. Video demo courtesy of Aimee Anaya is here: http://www.cathletics.com/exercises/videos/heavingSnatchBalance.mov

15 Dec 08
Monday
WOD
3 rounds for time:
50 24 inch Box Jumps
21 Deadlifts (185lb men/135lbs women)
30 Pull-ups

12 Dec 08
Friday
WOD
For Time:
3 Rounds of 21,15,9
Front Squat (*Bodyweight)
Pull-up

*Scale as appropriate for the front squats.

11 Dec 08
Thursday
WOD
5K Run or Row

10 Dec 08
Wednesday
WOD
For time
5 Rounds
10 x Deadlift (225 men/155 women)
10 x Burpees

09 Dec 08
Tuesday
WOD
Back Squat 5 rounds of 5 reps (as heavy as possible)
3-5 minutes rest between rounds

08 Dec 08
Monday
WOD
For Time:
800 meter run
50 x Thrusters (45lb men/ 35lb women)
30 x Pull-ups

05 Dec 08
Friday
WOD
For Time:
3 Rounds

Row for calories
Jumping Squats (45lb bar men/35lb bar women) Place bar on traps, execute a full squat, explode out of the squat, feet must come off the ground.
Pull-ups

*Note: Find your Max for the box jump. No step is allowed, and feet must leave the ground only one time. Once you find your max box jump substract it from your height. That number equals the reps/calories per round. Example Height 68 inches, Box Jump 30 inches = 38 reps/calories per movement.

04 December 08
Thursday
WOD

Shoulder Press
1,1,1,1,1
Push Press
1,1,1,1,1
Push Jerks
1,1,1,1,1

Finish with muscle-up practice
*Don't worry H. Box Jumping for height will somehow come into play tommorow.

03 Dec 08
Wednesday
WOD
"This is gonna hurt"
5 rounds
1 minute each round Squat thrust
1 minute each round Wall-ball
1 minute each round KBell swings (53lbs men/35lbs women)

1 minute rest between rounds
Score=total reps

Squat thrust is simply a burpee with no push-up, no jump, and no clapping of the hands overhead. In others words, get down in the push-up position and get up as fast as you can.

02 Dec 08
Tuesday
WOD

Power Clean (as heavy as possible)

1,1,1,1,1

Finish with on the minute every minute with
5 Pull-ups (First five minutes)
5 Ring dips (Last five minutes)

So each minute do 5 pullups and rest the remainder of the minute, repeat the same with the ring dips. If this is to easy just up the reps. Hopefully, that's as clear as mud.

01 Dec 08
Monday
WOD

For Time:
3 rounds
21, 15, & 9
Double Under
Deadlift (225 men/155 women)
Wall-ball

28 Nov 08
Friday
WOD

3 rounds
21,15,9
Snatch (95lb/55lb)
Ring Dips

27 Nov 2008
Thursday
WOD
"Turkey Trot"
Tabata sprints
Tabata backward sprints
Tabata left carioca
Tabata right carioca
http://www.fitrex.com/fitness_info/exercise1361.html

The link shows a video of how to do the carioca.
This workout is for total distance covered for all 4 movements. Tabata=8 rounds of 20 work 10 seconds of rest.
Happy Thanksgiving!!

25 November 2008
Wednesday
WOD

For time:
20 rounds
5 pull-ups
10 push ups
15 squats

Can you break 15 minutes? Sounds almost like a challenge for the Space Monkey.

25 November 2008
Tuesday
WOD

Find your max for the following:
L-sit pull-ups
Deadlift

24 November 08
Monday
WOD

For Time:
3 Rounds
400 meter run
25 Slam Ball
12 Handstand Push-ups

21 Nov 08
Friday
WOD
For time:
5 Rounds
10 Box jump 24 inch box
10 Jumping pull-ups
10 Kettlebell swings 1 pood
10 Walking Lunge
10 Knees to elbows
10 Push press 45 pounds
10 Back extensions or Good mornings w/45lb bar
10 Wall ball shots 20 pound ball
10 Burpees
10 Double unders

Once your done you can have the weekend off.

20 Nov 08
Thursday

WOD
Row 2000 meters for time
Finish with 100 Rockers

19 Nov 08
Wed
WOD

For time:
2 rounds of 10,9,8,7,6,5,4,3,2,1
Pull-up
Push-up
Box Jump

Do 10 reps of each movement, then 9 reps of each movement, etc....
Once you finish 1 rep then you have completed one round. Start back over at 10 reps and for goodness sakes use a 24 inch box/tire for the box jumps.

18 Nov 08
Tuesday
WOD

Back Squat
5 rounds of 3 reps (as heavy as possible)

17 Nov 08
Monday

WOD

How many rounds can you do in 20 minutes?
400 meter run
20 pull-ups

14 Nov 08
Friday
WOD

Three rounds @ 95lbs men/65lbs women:
3 Snatch
3 OHS
3 C & J
3 Thruster
15 Pullups

13 Nov 08
Thursday
WOD

Weighted Pull-ups 5 sets of 3 reps
Weighted Bar Dips 5 sets of 3 reps


Each set will produce a score, add all the scores together of both the pullups and dips to get your total score.
example: 3 reps of 10 lbs = score 30lbs (5 sets of this example will give a score of 150)

12 Nov 08
Wed
WOD

3 Rounds

4oo meter run
25 KB swings (50lb men/35 pound women)
50 Ab mat sit-ups

11 Nov 08
Tuesday

WOD

Front squat

5 sets of 5 reps (go as heavy as possible each set)

Note: Christal the best article I could find with regards to CF and pregnancy is located here http://www.crossfitsandiego.com/more_crossfit_info/2007/03/pregnancy_cross.html
and
http://crossfitmom.com/

I hope this helps and congratulations.

10 Nov 08
Monday
WOD
We'll celebrate the "Vets" a day early.

11 Rounds of the following:

11 x Deadlift (Bodyweight)
11 x Pull-ups

07 Nov 08
Friday
WOD

Handstand Push-ups
Ring Dips
Push-ups

3 rounds of
21, 15, and 9

By the way I have enjoyed the interesting comments the last few days. For those who are interested I am going to attempt to make the Team 6 workout on Monday. Have a great weekend and hope to see you Monday. MP

06 Nov 08
Thursday
WOD

Round 1
1000 meter row
21 Thrusters
15 Slam Balls
9 Pull-ups

Round 2
500 meter row
9 thrusters
21 Slam Balls
15 Pull-ups

Round 3
250 meter row
15 Thrusters
9 Slam Balls
21 Pull-ups

Thrusters weight: 95lb men/ 65lb women

Breaking News

Early polls show that the "Hound" is taking it to the "Wabbitt" and does not appear to be willing to "spread the wealth". I say good on him, we don't need no stinking socialist at ECCF. Show no mercy "Hound" and check her birth certificate while your at it.

05 Nov 08
Wed
WOD
Hang Snatch
3 rounds of 3 reps as heavy as possible
Followed by 3 minutes of rest
Finish with the following:
3 x 400 meter sprints (rest 2 minutes between sprints)

04 Nov 08
Tuesday

WOD

5 rounds for time:
50ft X Overhead lunges with 45lb bar
12 Burpees

Showing Sarah the Ropes

No Pete, this is not exactly what we had in mind when we asked you to show Miss Sarah how things work around here...

These guys have started buddying around together - chasing deer, knocking on the neighbors doors for treats, digging for moles, and securing the sofa...nothing productive but at least they are becoming friends.

Nov 3 2008 Monday - WOD

Michael hard at work on his weekend "Honey-Do" list. Next weekend, I'll hide the sofa...

Nov 3rd
Monday
WOD

For Time:

100 L-Sit Pullups

Any hand placement is acceptable. Tips: remove your shoes, bands are allowed

By the way, Michael is on the road - he relayed the WOD to post for him. And no, I'm not "expecting". Although he says he is Ranger and Special Forces qualified, I think I may have to verify his records since he doesn't seem to be virile...vile maybe...
-KP

30 Oct 08
Friday
WOD

Old Lady Helen
3 rounds for time
400 meter run
21 Swings
12 pullups

I have to go out of town friday, so I did this WOD today and hit 8:36. There have been some strong perfomances this week and it looks like "TomJohn" is taking care of Team 6 really well. Next week will be a little wacky, but it should be fun and shake things up a little bit. So tune in Sunday..... I'm comming home to see 'moma' this weekend "WooHoo", but I'm afraid the honey do list will be to large for me to make it out to ECCF. Hopefully, I'll be able to drop in sometime this month and I'll let you know when I'm heading your way. Have great weekend. MP

29 Oct 08
Thursday
WOD

Find your max single in each of the following:

Back Squat
Shoulder Press
Deadlift

29 Oct 08
Wed
WOD

"FGB"
3 rounds
1 minute each movement and 1 minute rest between rounds

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

"Keep the Wealth" with those who EARNED it.

Click to read article

The opportunities for success in the country are unlimited. That opportunity is why this country has succeeded --that opportunity is one of the things that makes this country so great. The opportunity to come here with nothing and make millions inspires many to start businesses and develop new technologies. It is all up to you--your imagination, dedication, drive, etc. Now some guy comes in and says "Spread the Wealth" and so many people just don't understand what that means. There are some very savvy business minds that make what I consider to be obscene amounts of money (think Bill Gates)...BUT they EARNED that money and I do NOT HAVE A RIGHT to what they earned - nor does anyone else. By increasing taxes on someone that made sacrifices and worked hard to EARN their money and then turning around and giving a tax break (in the form of a welfare check) to those that don't even pay taxes, the American opportunity is essentially being wiped out. What would inspire these savvy business minds to work hard and sacrifice when their earnings are being given to those that don't. IF YOU DIDN'T EARN IT, YOU ARE NOT ENTITLED TO IT!!! Get over it.

28 Oct 08
Tuesday
WOD

5k run or row for time.

Wednesday will be another benchmark, so keep the extra work to a minimum.

27 Oct 08
Monday

WOD
"Fran" from CF main site
For Time:
Thrusters (95lbs men/65lbs women)
Pull-ups
21, 15, and 9

This entire week will involve benchmark WODs from CF main site, so keep track of how you do and we will do this again in the months and weeks ahead.

24 Oct 08
Friday
WOD
For Time:
800 meter run
25 x Swings
25 x Air squats
25 x Pull-ups
25 x Sumo Deadlift High Pulls (75lbs men/55lbs women)
25 x Push Press (75lbs men/55lbs women)
25 x Front Squats (75lbs men/55lbs women)
25 x Tire Jumps 20inch
25 x Burpees
5 x Muscle ups (substitute 5 pullups/ring dips to 1 muscle up or 25 pullups and 25 ring dips)
800 meter run

23 OCT 08
Thursday
WOD
See how far you can row in 20 minutes.
Finish up with some core work:
3 sets of 25 gluteham sit-ups
Rest 2 minutes between sets

22 Oct 08
Wed
WOD
"The Hound"
For Time:
45 Thrusters (weight=75% of bodyweight)

Rules for the WOD:
1. Squat racks are not allowed.
2. Once the weight comes off the ground it will be considered a foul everytime the weight touches the floor.
3. This is an individual event, so no help from your teammates to get the weight off the floor.
4. Every foul will require 10 pullups before you are allowed to continue.
5. If you must modify the weight, indicate it when you post your score.

"Wabbitt" I'm not sure but I believe that's "The Hound" I hear a baying, so come up with a smart plan.

Great job everybody, I ended up completing it in 12:39 (135lbs bw 168/80 pull-ups)

21 Oct 08
Tuesday
WOD
Deadlift
1,1,1,1,1 (get progressively heavier with each set and take 2-3 minutes between sets)
Finish with Core work:
3 rounds
10 Toe in the rings
15 Rockers

Welcome back Jess, from your scores it looks like you have healed up well. Hound, I hope you smoked the "Wabbitt" with Mondays workout, it definitely played to your strengths. Wed will require a smart strategy, so you'll have another opportunity to outsmart that wiley Wabbitt.

20 Oct 08
WOD
For time:
6 Rounds

Row for 25 calories
25 Wall ball shots

For all those who have posted comments over the last couple of days, it is good to hear from you. I hope you all are doing well, I'm still getting settled in, but I have found a great place to train at Clarksville Crossfit. I'll try to post my time before 1200 EST.

17 OCT 08

Friday
WOD

For Time:
21 Thrusters (Men-95lbs, Women-65lbs)
21 Pullups
21 Cleans (Men-135lbs, Women 85lbs)
21 Ring Dips
21 Deadlifts (Men-225lbs, Women-155lbs)
21 Handstand Pushups

16 OCT 08
Thursday
WOD

Snatch Grip Deadlift

5 sets of 3 reps ( get progressively heavier with each set)
Followed by:
25 med ball foot throws (men 25lbs/women 15lbs) for time:

Med ball foot throws=put ball between feet and flip the ball to chest level to catch (grasp the ball with feet and jump as if trying to touch your chest with your knees)
I'm sure that's clear as mudd, so if you have any questions, just post them to comments.

15 Oct 08
Wed
WOD
Complete as many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-ups
10 Box Jumps (24 inch)

MP completed the following:
6 200 meter sprints
16 rounds plus 5 pullups and 10 pushups

14 OCT 08
Tuesday
WOD

Clean and Jerk (find your max)

Front Squat
5 sets of 5 reps (go as heavy as you can)

13 OCT 08
Monday
WOD
3 Rounds for time:
400 meter run
21 Push Press (95 lbs men/55 lbs women)
15 Knee to Elbow

Time for MP 10:18

10 Oct 08
WOD
For time:
Summo Deadlift High Pulls (75 lbs men/55lbs women)
Pull-ups
Rounds: 7
Reps: 21, 18, 15, 12, 9, 6, and 3

09 Oct 08
WOD

Shoulder Press
5 sets of 5 (go as heavy as possible and rest 3 minutes between sets)

Front squat
5 sets of 5 (go as heavy as possible and rest 3 minutes between sets

08 Oct 08
WOD
5 rounds
20 double unders
15 deadlifts w/bodyweight

07 OCT 08
WOD
For Time

"Jimmy V"
100 Burpee Pull-ups

Named after a friend who completed this WOD in 8:40.

06 Oct 08
WOD
For time
3 rounds of 21,15, and 9
Cleans (135 men/65 women)
Ring Dips

03 Oct 08
WOD
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

02 Oct 08
WOD
Back Squat
5 sets of 5 reps
rest 2-3 minutes between sets
Go as heavy as possible
Finish workout with
2000 meter row for time

post squat weight and row time to comments

01 Oct 08
WOD
For time
"Jackie"
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

30 September 08
WOD
Hang Snatch
5 sets of 3 reps (go as heavy as good form will allow)
Core Work
4 Rounds
10 Wind shield wipers from the rings (substitute is the same but conducted on the floor)
15 Med ball throw situps

The following is a special request for the "Space Monkey" only, all others should tread lightly.

"The Wabbit"
400 meter run
25 Deadlift (225lbs)
25 Wall Ball
25 Sumo Deadlift High Pulls (95lbs)
25 Push Press (95lbs)
25 Pull-ups
25 Push ups
25 Buprees
25 Box Jumps
400 meter run
WOD is to done with 20lb weighted vest (vest will be supplied)

Sarah Proofing

Miss Sarah has way too much energy. She takes off running through the kitchen towards the dog door, changes her mind and applies "brakes" trying to stop ...leaving nail gouges in the new kitchen floor. She like to run around and around the kitchen slipping and sliding and skidding ...leaving nail gouges in the new kitchen floor. The new kitchen floor already looks like it has had years of abuse. So, I broke down and Sarah-proofed the floor. It is a mismash of area rugs, throw rugs and runners that don't even come close to matching and it is going to be a pain to clean --but the floor is protected. Maybe, just maybe she will calm down and I can go back to a nice runner that matches the kitchen. Maybe.

29 September 08
WOD
5 Rounds
400 meter run
21 Swings
12 Pullups
Rest 1 minute between rounds.

26 September 08
WOD
3 Rounds
250 Row
5 Tarp Drags = approximately 60 meters (200 pounds (m)/150 pounds (W)
20 Pullups

I Don't Understand Why You Keep Putting Me Outside

Meet Miss Sarah (as in Sarah Palin and the whole lipstick on a pit bull thing). She is the newest member of our household...maybe. I found her and her buddy at a service station on a busy road dragging chains behind them. What can I say - I'm a sucker so I loaded up both of them and brought them home. One night was all it took for me to realize there was just no way I could keep both...even for one more night. So we decided to try and make Miss Sarah a part of the family. She is probably about 6-8 months old and full of energy. She gets in trouble for: chasing Cessie, barking in the house, jumping up on us (and everyone she sees), leaping from chair to sofa and back again without her feet ever touching the floor, putting her paws on the counter to see what is up there, sniffing at the garbage can and eating out of Pete or Cessie's food bowl. Her worst trait is food aggression. Food aggression is not tolerated in this household. We are working on it but until I think it is "conquered", she will not be allowed to be alone with Cessie. I'm not that worried about her being alone with Pete - he will very calmly put her in her place. Not sure how he does it but he is like that with all the neighborhood dogs - they just know he's the boss although I've never seen him be ugly with them. But this isn't about Pete, it is about Miss Sarah. Wish the best for her - if she doesn't shape up, she's shipping out. I hope she shapes up - she is the sweetest, most cuddly lapdog you have ever seen. She just loves to cuddle.

25 September 08
Thursday
WOD
Sprint practice
2 x 200 meter
3 x 100 meter
4 x 50 meter
Rest 1 minutes between sprints
Finish with Core work
4 rounds
10 Toes in the ring
10 Walk outs

For those unfamiliar with the DOT drill

24 September WOD
Wednesday
"666"
Go in sequence and complete 6 reps per movement. You have 20 minutes to go through the sequence and your score will be the last movement you complete in under 20 minutes. Weights for barbell = 95 (M)/55(W), kbell 53(M)/35(W), Dbell 35(M)/20(W) that being said scale as appropriate. During warm-up I will take you thru the movements that are unfamiliar and give substitutes.

1 Air Squat 23. Box Jump 45 Dumbbell Push Press
2 Front Squat 24 Lunge 46 Dumbbell Push Jerks
3 OverHead Squat 25Walking Lunge 47 Dumbbell Split Jerks
4 Back Squat 26 Jumping Spit lunges 48Dumbbell Thrusters
5 Press 27 Slam Ball 49Push Press Wall Ball to 10 ½ feet
6 Push Press 28Broad Jump Slam Ball 50Wall Ball
7 Push Jerk 29Jumping Pull ups 51Double Unders
8 Split Jerk 30Pullups to the Chest 52Shuttle run
9. Thrusters 31Clapping Pull up 53 Squat Thrust
10 Deadlift 32L-sit Pull ups 54 Burppees
11. Sumo Deadlift High Pull 33Pull ups 55Burpee With Pull-up
12. Power Clean 34Rope Climb 56Box Jump Burpees
13. Clean 35 Sit ups 57 Broad Jump Burpees
14. Hang Squat Clean 36 Rockers 58 Lateral Burpees
15. Power Snatch 37Knee to Elbow 59Double Leg Mountain Climbers
16. Snatch 38 Glute Ham Sit ups 60Dot Drill
17. Hang Snatch 39Back Extension 61Push Up
18One arm swing w/kbell 40 Dumbbell Deadlift 62Clapping Push ups
19. Kbell Swing (2 hands) 41 Dumbbell Clean 63 Hand stand push ups
20. Kbell Snatch (alt arms) 42 dbell Snatch (alt arms) 64Ring Dips
21. Kbell Clean (alt arms) 43Dumbbell Split Clean 65 Jumping Ring Dips
22. Kbell Jerk (alt arms) 44 Dbell Split Snatch (alt arms) 66 Parallel Bar Dips

23 September 08
Tuesday
WOD
Deadlift
3, 3, 3, 3, 3
Work up to your max triple
Finish up with Handstand pushup and Handstand walking practice

This is an official annoucement for the "Space Monkey" and any other non-believer. The Wabbit did 23 Pullups last thursday.

22 September 08

Monday

WOD

4 Rounds

250 meter row

25 Pullups

50 Pushups

75 Air Squats

The pullups, pushups, and air squats can be broken down into 5 rounds of 5,10, and15 respectively.

Team 6 Training Schedule
15-19 September 08
All recommended weights are simply that recommendations, scale as appropriate.

15 September 08
Monday
WOD
For Time:
3 Rounds of 21, 15, and 9
Deadlift (225 Men/155 Women) scale as appropriate
Pull-ups

16 September 08
Tuesday
WOD
Find your max for handstand pushups
Find your 15 rep max for thrusters (goal 75% of bodyweight)

17 September 08
Wednesday
WOD
5 Rounds
200 meter run or 250 row
15 Burpees

18 September 08
Thursday
WOD
Find your max (consecutive reps) for pull-ups
Run 5K for time

19 September 08
Friday
WOD
5 Rounds
400 meter run
20 Wall-Ball shots
20 Kettlebell Swings

Schedule for those deployed or out of town

08 September 08
Monday
WOD
3 Rounds
400 meter run
21 Burpees
12 Pull-ups

09 September 08
Tuesday
WOD
Run 5K for time

10 September 08
Wednesday
WOD
5 Rounds of 25 reps per movement
Pull-ups
Broad Jumps (6 feet per jump)
Push-ups
Thruster (with odd object ie., rock)


11 September 08
Thursday
WOD
30 Handstand Push-ups (take as long as needed and work on technique)
Finish with 3 runs of 800 meters (rest 3 minutes between each 800)

12 September 08
Friday
WOD
3 Rounds 1 minute per movement/ with 1 minute rest between rounds
Jumping Split lunges
Clapping Push-ups
Sit-ups
Air Squats
Pull-ups

Team 6 Training Schedule
08-12 September 08
All recommended weights are simply that recommendations, scale as appropriate.

08 September 08
Monday
WOD
Slamin’ Helen
3 Rounds
400 meter run
21 Slam Ball
12 Pull-ups

09 September 08
Tuesday
WOD
Overhead Squat 5 sets of 5 reps with 75% of bodyweight
Rest 2-3 minutes between sets
Finish with 2000 meter row for time

10 September 08
Wednesday
WOD
5 Rounds of 12 reps per movement
Pull-ups
Box Jumps
Sumo Deadlift High Pulls
Wall-ball
Push-Press

11 September 08
Thursday
WOD
Squat Clean 5 sets of 5 reps with weight = to bodyweight
Rest 2-3 minutes between sets
Finish with 3 runs of 800 meters (rest 3 minutes between each 800)

12 September 08
Friday
WOD
2 Rounds 1 minute per movement/ with 1 minute rest between rounds
Jumping Ring Dips
Row (for calories)
Hang Power Cleans
Thrusters
Push-ups
Sit-ups
Air Squats
Pull-ups