29 April 2009
Wednesday
Warm-up
PVC Pipe Olympic Lifting Warm-up x 1
Push-ups 3 x 25 men/15 women (The start position of each push up is the ground with the legs and chest in contact with the ground. Explode up and lock out at the top.)

WOD
Deadlift 5 x 5 (2-3 minutes rest between sets, progress with each set, last set do 5 or more)

Rest 3 minutes

"Linds" or mommy my tummy hurts!
5 rounds for time:
10 x Windshield wipers (see link for demo)
10 x Hanging Leg raises
10 x Knees to elbow
10 x Rockers
10 x Ab Mat sit-ups
http://www.youtube.com/watch?v=8PoTcMFqcvc

28 April 2009
Tuesday
Warm-up
50 Double Unders
3 x 10 Dead Hang Pull-ups
3 x 15 Glute Ham Sit-ups
Alternate DH pull-ups with GHD situps

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

Rest 3 minutes

4 rounds
400 meter run
20 x Push Press (use the same weight as your heaviest Shoulder Press)

Finish with 10 minutes of stretching

27 April 09
Monday
Warm-up
Dot Drill (reference link on right hand side of page)
30 Box Jumps @ 24 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 x 5 (2-3 minutes rest between sets, progress with each set, last set do 5 or more)

Rest 3 minutes

5 Rounds
20 x Slamball (men nothing less than 30lbs/ women nothing less than 20lbs)
20 x Pull-ups
20 x Sumo Deadlift High Pulls (75 lbs men/55lbs women)
20 x Sledgehammer tire strikes

Finish with 10 minutes of stretching

What can one pissed off woman accomplish?

What can one pissed off woman accomplish? See the pics below. I have found with my little wife the easiest way to motivate her is to tell her she can't do something. In the pics below she built everything (floor, cabinets, counter tops, vanity etc..) It's pretty impressive what a pissed off woman can do.

Kitchen, she actually routed the counter tops and built the entire cabinet system from scratch.

Bathroom

Vanity in the bathroom, everything done by one little woman.

24 April 2009
Friday
Warm-up
Dot Drill
10 Skin the cat
50 Rockers
Back Squats up to working sets

WOD
Back Squat 3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or more)

Rest 2- 3 minutes

5 Rounds for time
200 meter run
15 x Hanging Leg raises (toes must touch bar and legs must stay straight)
15 x Hand Stand Pushups

Finish with 10 minutes of stretching

23 April 09
Thursday
WOD
Power Clean
3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or more)

Rest 3 minutes

For Time:
30 Musle-ups (3 chest to bar pull-ups/3 rings to bicep dips = 1 muscle up)

Finish with 10 minutes stretching

Day 3
22 April 09
Wednesday
Warm-up
50 Double Unders
50 Push ups
3 Rope Climb
WOD
"Be careful what you wish for"
Complete as many rounds as possible in 20 minutes
Row 10 Calories
10 x Snatch Grip Deadlift (Bodyweight)
10 x Push Press (95 men/ 65 women)

DAY 2
21 April 09
Tuesday
Warm-up
Dot Drill
Vertical Jumps
10 Vertical Jumps for Height (rest 15 seconds between jumps and take your average for all the jumps for your score)

Standing Long Jumps
Do three sets of three successive standing long jumps.
(the measurement recorded is the total distance of the three jumps)

Box Jumping
A. Depth Jump 5 Reps
B. Down & Straight Up 5 Reps
C. Depth Jump to Box 5 Reps
D. Rapid Fire through Boxes* 2 Sets
E. Jump Over Boxes* 2 Sets
* OPTION: Jump to Big Box at end or Jump over Big Box.
Box Jumping Explained (to reiterate this is just the explanation of Box Jumping)
Begin by doing five jumps from a box about 20-inches high and landing in a hit position. Next, do five more jumps in the same manner, but this time recoil straight up as quickly as possible. On the next series, jump from one box, to the floor to the next box for five reps. Now you are ready to get after it.
You should set up three to five 20-inch boxes about three feet apart. Follow the
same procedure but jump continuously through all three to five boxes for two sets. Do it as fast as possible. The last drill is to jump over the boxes as fast as possible for two sets.

For time:
100 GHD Sit-ups
Finish with 10 minutes stretching

The "I SUCK" program of improvement.

I’ve come to the horrible realization that I SUCK at a lot of things to include, but not limited too: squatting with heavy weights, L-sit pull-ups, agility (I’m at least as clumsy our lovable Wabbitt), handstand push-ups, chest to the bar pull-ups, running (both short and long distances), deadlifting heavy weights, jumping ( it’s a toss up whether I suck more at jumping for height or distance) and flexibility, so that being said and this possibly being the longest sentence in history, I am going to venture into some uncharted waters over the next couple of months. You are more than welcome to join me, but be forewarned there will be many weird and unusual workouts in the months ahead. The results will probably resemble one of three things: I’ll be capable of doing cheetah flips and deadlifting volkswagons, or I’ll be seriously under-recovered and slip into a catatonic state, or the most likely case will find me a little bit older, with an even worse case of not giving a rats ass that I’m not as strong and fast as I use to be.

Things you can expect to see in the coming months: lots of dot drills, double unders galore, lots of squatting, power cleaning, deadlifting, shoulder pressing, L-sit pulluping (not sure if that’s a word), box jumping from all kinds of crazy heights, vertical and horizontal jumping, running, stretching and heavy Olympic lifting complexes. My suspicion is that if I SUCK at these things, then you probably SUCK at them too. I’m sure someone out there wants to know what to eat or at least say they want to know what to eat. I think most people know that they shouldn’t eat processed stuff like rice, cereals, and breads. The problem is having the discipline to not eat them, and I’m afraid that’s something I can’t provide, but I will offer heckling and calling you a shiftless fat-ass if you think it will help. So without further ado I give you the first day of the “I SUCK” program.

20 April 09
Monday

Warm-up
Dot Drill (reference link on right hand side of page)
30 Double unders
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)
3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or as many as possible, but know more than 10)
For the box squat you will normally use about 50% of your back squat max, for more information regarding the Box squat follow this link: http://www.t-nation.com/free_online_article/sports_body_training_performance/squatting_from_head_to_toe
Shoulder Press
3 x 3 (2-3 minutes rest between sets, progress with each set, last set do 3 or more)

Rest 3 minutes

For time:
4 Rounds
400 meter run
5 Pull-ups
10 Push-ups
15 Air squats

Flexibility
Finish with 10 minutes stretching (reference link on right hand side of page)

17 April 09
Friday
WOD

For Time:
Deadlift x 5
Thruster x5

Deadlift x 4
Thruster x4

Deadlift x 3
Thruster x3

Deadlift x 2
Thruster x2

Deadlift x 1
Thruster x1

Rest 1 1/2 minutes

Run 1 mile

Deadlift Weight: Men 280/Women 195
Thruster Weight: Men 135/Women 95
Scale weight to ability.

16 April 09

Thursday

WOD

In our house 16th of April is "The Boog's" (full christian nickname is Booger) birthday. So today's WOD will be in honor of

"The Boog"

For Time

3 Rounds

400 meter run

21 Pull-ups

10 28 inch Box Jumps

Time to beat 10 minutes

15 April 09
Wednesday
WOD

For Time:

3 Rounds
Handstand Push-Ups
Ring Dips
Push-Ups

1st Round: 21 reps
2nd Round: 15 reps
3rd Round: 9 reps

14 April 09
Tuesday
WOD
Back Squat 10 sets of 2 @ 80% max (1 minute rest between sets)

rest 3-5 minutes

For time:
5 Rounds

15 KB Swings (men 70lbs/women 50lbs)
15 KB Sumo Deadlift High Pulls (men 70lbs/ women 50lbs)

13 April 09
Monday
WOD
For time:
21 x Push Press
21 x Pull-ups

18 x Push Press
18 x Pull-ups

15 x Push Press
15 x Pull-ups

12 x Push Press
12 x Pull-ups

9 x Push Press
9 x Pull-ups

6 x Push Press
6 x Pull-ups

3 x Push Press
3 x Pull-ups

Push Press weight: 95lbs men/65lbs women

10 April 09
Friday
WOD
For Time:
3 Rounds
Powerclean x 10 (Bodyweight )
Benchpress x 10 (Bodyweight)

09 April 09
Thursday
WOD
4 Rounds for time:
400 meter run
50 Air squats

08 April 09
Wednesday
WOD

Front Squat 3 x 5 reps (as heavy as possible, rest 3 minutes between sets)

WOD
21 Thrusters 95lb men/65lb women
21 Skin the cat
15 Thrusters
15 Skin the cat
9 Thrusters
9 Skin the cat

For Skin the cat demo: http://www.youtube.com/watch?v=T-TpLJYJU5o

07 April 09
Tuesday
WOD
For 30 minutes on the minute every minute do the following:
5 x Chest to the bar pull-ups (reps don't count unless the bar touches the chest)
5 x GHD sit-ups or knee to elbows (GHD SU one hand must touch the floor on the way back and KTEs the knees must touch the elbows)

If you go over your minute, just do as many as possible in 30 minutes.

06 April 09
Monday
WOD
Bench Press 3 sets of 5 reps as heavy as possible (rest 3 minutes between sets)

rest 3 minutes

For time:
3 rounds
400 meter run
15 Overhead squats (95lbs men/65lbs women)
15 burpees (done with a push-up and clap the hands overhead)

03 April 09
Friday
WOD
Deadlift (find your one rep max)

Finish with the following:
Complete as many rounds in 20 minutes as possible of:
400 meter run
7 x Deadlift 225m/155w

02 April 09
Thursday
WOD
Shoulder Press (find your 1 rep max)

rest 3 minutes then...

5 Rounds
Handstand Push-ups (as many reps as possible or hold the handstand for time)
25 meter shuttle Farmers Walk w/Dumbbells (the combined weight of the dumbbells should equal 75% of your bodyweight)

This not a timed event, rest two minutes between rounds. Your score for the farmers walk shuttle will equal the number of 25 meter legs you are able to complete without putting the weight down.

01 April 09
Wednesday
WOD
Back Squat (find your 1 rep max)

rest 3 minutes then...

Complete as many rounds as possilbe in 10 minutes:
10 Pull-ups
10 Wall-ball (20m/14w)

once complete, rest 2 minutes then...

Complete as many rounds as possilbe in 10 minutes:
10 Knee to elbows
10 Kbell swings (50m/35w)

31 March 09
Tuesday
WOD
Complete as many rounds as possible in 20 minutes:
500 meter row
30 push-ups

30 March 09
Monday
WOD
“MONEYMAKER”
(Happy Birthday Keith)

Complete as many reps as possible in one minute at each station. This will not be a running clock, after each station is complete, you will be given ten seconds to reach your next station. Time hacks will be given every 15 seconds. The WOD will end with the 800 meter run.

1. Tire Flips
2. Hang Cleans 95/m 65/w (hang cleans include a squat)
3. Muscle ups (3 pullups/3 ring dips = 1 muscle up)
4. Dumbbell Push Press 55/m 35/w
5. Burpee Pull-ups (burpee includes a push-up)
6. Backward Wall-ball 20/m 14/w
7. Hand Stand Push-ups
8. GHD sit-ups (fingers must touch floor on the way back and feet on completion)
9. Overhead squats 95/m 65/w
10. Deadlift 225/m 155/w
11. Thrusters 95/m 65/w
12. Double unders
13. Sumo Deadlift High Pulls 70lb Kbell men/50lb Kbell women
14. Slam Ball 20lb men/15lb women
15. Walking Dumbbell Lunges 55m/35w (every step is a point)
16. Knee to Elbow
17. Turkish Get-ups 25lb men/15lb women
18. Manmaker 25lb men/15lb women (start in the top of a push-up with hands on dumbbells, do one push-up, remain in the top position of the push-up and do a row with each arm, after the rows jump your feet under you, squat clean the weight, push press, that’s one rep)
19. Air Squats
20. Box Jumps 20 inch box
21. 800 meter run (Every 15 seconds faster than 4 minutes = 10 points and Every 15 seconds over 4 minutes = -10 points)

Set-up: Have equipment for each station and as near as possible, arrange them sequentially. Label each station with 3 x 5 cards. Equipment needed: 3 Bars 95lbs, 3 bars 65lbs, 1 bar 225lbs, 1 bar 155lbs, 1 70lb Kbell, 1 50lb Kbell, 2 55lb DBs, 2 35lb DBs, 2 25lb DBs, 2 15lb DBs, 1 20lb slamball, 1 15lb slamball, 1 20lb med ball, 1 14lb med ball, jump ropes, rings configured for muscle ups and dips.

So Far.....
1. Tire Flips
2. Hang Cleans
3. Muscle-ups
4. 800 meter run
5. Dumbbell Push Press w/35 m/55
6. Burpee Pull-ups
7. Backward Wall-ball
8. Hand Stand Push-ups
9. GHD sit-ups
10. Overhead Squats
11. Deadlift
12. Thrusters
13. Double Unders
14. Sumo Deadlift High Pulls
15. Slam Ball
16. Keg Lunges
17. Knee to elbow
18. Turkish Get-ups
19.
20.
21.
You have until 1500 to get your recommendations in.

27 March 09

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. I seldom write more than the daily WOD on this blog, but today’s request for a birthday WOD triggered some thoughts that I thought a 21 year old ought to hear. People do CF for all kinds of reasons, but for me CF has always been an inward odyssey. I don’t train because I’m obsessed about being the most fit man on earth or because it enables me to do my job or for some narcissistic reason like “six pack” abs. I train for character; every WOD gives me the opportunity to test myself in doing what’s right under less than ideal conditions. Hopefully one day it will be as well developed as the old couple mentioned above and they can without shame still claim me as a son.

So for the readers of this blog I have a request. Let’s give Keith something to remember. Monday’s WOD will involve 21 movements and each reader can select 1 movement. Post the movement you would like to do under today’s post. We will execute the movements in the order I receive them. The last request will be taken at 3 pm Sunday. If I don’t receive 21 requests, I’ll just consult SATAN to fill out the rest.

The WOD will be titled the “Moneymaker Challenge” and Keith if you beat my time I’ll buy you a ECCF T-shirt. I figure like Toby Keith, “I might not be as good as I once was, but I’m as good once as I ever was.” Good luck brother, and when someone tells you the best is yet to come, tell them to shut the f&*k up, the best always has been and always will be Right Now.

Now back to our regular programming.
27 March 09
Friday
WOD
Descending from 10 to 1 perform the following for time:
Kbell Snatch Right
Kbell Snatch Left
Burpees

Check this video out for the Kbell snatch: http://www.youtube.com/watch?v=6Ubc4uJdyB8&eurl=http%3A%2F%2Fcrossfitkitchener%2Ecom%2F&feature=player_embedded

26 March 09
Thursday
WOD
Go as long as possible.* On the minute every minute complete the following:
1 x squat clean (weight=85% of maximum clean)
7 x ring dips
7 x pull-ups

Score will = number of rounds complete. If you bleed over into the next minute the round does not count.
*(if you reach 30 minutes stop and have the trainers check you for substance abuse)

25 March 09
Wednesday
WOD
Back Squat 5 x 3 reps (each set should progressively heavier with 2 minutes rest between sets)

rest 5 minutes

Finish with 800 meter time trials
2 x 800 meter runs (rest 3 minutes between efforts)

24 March 09
Tuesday
WOD
For time:
30 push ups
10 chin ups
20 push ups
20 chin ups
10 push ups
30 chin ups
50 dead hang to inverted hang on rings; arms cannot bend at elbows*
*http://www.youtube.com/watch?v=8lutAu2bFxw&NR=1

23 March 09
Monday
WOD
Push Press 3 x 5 reps (as heavy as possible)

rest 3 minutes

Finish with
For time:
10 Rounds
3 x Deadlift (275lbs men/190lbs women)
15 x Wallball (20lb ball @ 10 ft target)

20 March 09
Friday
WOD
Back Squat 3 x 5 reps (as heavy as possible)
rest 3 minutes

Then...

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

19 March 09
Thursday
WOD
"Big 21"
Power Clean

Rules of the WOD
Starting weight will be 105lbs less than your best Power Clean
Increase weight by 5lbs each set
Rest between sets will be as long as it takes you to increase the weight by 5lbs

This WOD is a great opportunity to perfect the movement. Once you start getting near your max weight, increase the rest as necessary. The goal is to get the WOD done in 20 minutes with 21 "perfect" power cleans. Your score will = number of seconds over 20 minutes x the number of fouls (imperfect lifts or misses). Trainers will be the final judge on "perfect".

18 March 09
Wednesday
WOD
5 rounds

Bear Crawl 25 feet
30 rockers
1 minute push up static hold ( hold the top position of the push up or if you feel sorry for yourself go to your elbows and if you just feel pathetic go to your elbows and knees)

17 March 09
Tuesday
WOD
"GNC Special"
For Time:
800 meter run
10 x SDHP (95lbs men/65lbs women)
10 x Muscle ups (equivalent substitute 3/3 pull-up/ring dip)
9 x SDHP
9 x Muscle ups
8 x SDHP
8 x Muscle ups
7 x SDHP
7 x Muscle ups
6 x SDHP
6 x Muscle ups
5 x SDHP
5 x Muscle ups
4 x SDHP
4 x Muscle ups
3 x SDHP
3 x Muscle ups
2 x SDHP
2 x Muscle ups
1 x SDHP
1 x Muscle ups
800 meter run

17 March 09
Monday
WOD

Deadlift 1 x 5 reps (as heavy as possible)

then...

5 Rounds
15 x Deadlift (225lbs men/155lbs women)
15 x Box Jumps 24 inches (starting position for each box jump will be from a sitting position on a chair or bench; chair or bench should be no higher than 20 inches)

13 March 09
Friday
WOD
400 meter run
21 L-sit Pull-ups
10 left/10 right Turkish get-ups (35lbs men/16lbs women)
400 meter run
15 L-sit Pull-ups
7 left/7 right Turkish get-ups
400 meter run
9 L-sit Pull-ups
4 left/4 right Turkish get-ups


For a Kbell Turkish getup demo go to http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_203_A_PageName_E_kettlebellvideo5

12 March 09
Thursday
WOD
For Time:
50 Double Unders
50 KB Swings (55 men/35 Women)
40 Double Unders
40 KB Swings (55 men/35 Women)
30 Double Unders
30 KB Swings (55 men/35 Women)
20 Double Unders
20 KB Swings (55 men/35 Women)
10 Double Unders
10 KB Swings (55 men/35 Women)

11 March 09
Wednesday
WOD
For time:
10 x Power Clean
1 x Chest to Bar Pull-up
9 x Power Clean
2 x Chest to bar Pull-up
8 x Power Clean
3 x Chest to Bar Pull-up
7 x Power Clean
4 x Chest to Bar Pull-up
6 x Power Clean
5 x Chest to Bar Pull-up
5 x Power Clean
6 x Chest to Bar Pull-up
4 x Power Clean
7 x Chest to Bar Pull-up
3 x Power Clean
8 x Chest to Bar Pull-up
2 x Power Clean
9 x Chest to Bar Pull-up
1 x Power Clean
10 x Chest to Bar Pull-up

Power Clean weight = 75% of your bodyweight

10 March 09
Tuesday
WOD

5 Rounds
Bench Press (bodyweight)
Knees to Elbow

Scoring: As many reps as possible for each movement. Rest two minutes between movements and 2 minutes between rounds. Total amount of reps between the two movements is your score.

09 March 09
Monday
WOD

Build up to a 3 rep max for Back Squat

Rest 3 minutes

Then..
10 sets of 5 reps Chest to Bar Pull-ups (rest 20 Breaths between sets)

Rest 3 minutes

Then..
3 Rounds for time
250 meter row (damper 10)
25 Tire Jumps (24 inchs)

Scoring is complicated, but that's why you pay these people so they can figure this thing out.
First:score your back squat as follows: The percentage over or under your bodyweight. Example you weigh 100 lbs and squat 150 lbs =1.5 or 150%
Second: Take total time in seconds to complete the pullups. Example 10 minutes=600 seconds
Third: Take total time in seconds to complete the final couplet. Example 10 minutes=600 seconds.
Fourth: 600 + 600 = 1200, then divide 1200/1.5 = 800
Lowest score wins

06 March 09
Friday
WOD
3 Rounds for time:

400 meter run
25 x Deadlift (Bodyweight)
25 x Jumping Ring Dips

05 March 09
Thursday
WOD
Ring work without the rings
3 rounds
2 rounds with a 1 minute hold at each position (continous clock similar to fight gone bad) and a 1 minute break between rounds
Weight (men 10lb dumbbells/women 5lb dumbbells)

Final round 1 minute hold at each position and 1 minute break between holds
Weight (men 20lb dumbbells/women 10lb dumbbells)

Scoring: Each time a position is compromised is considered a foul. It will be considered a foul if it takes you longer than 5 seconds to get into position. A score of zero would be considered perfect, just like golf, the lower the score the better.


Handstand hold (figure 1)
Iron Cross hold (figure 2)
Planche hold (figure 3)
Lever hold (reverse of the planche hold and similar to a superman except the hands will be by the side with dumbbells)

Figure 1 Hand stand hold

Figure 2 Iron Cross Hold

Figure 3 Planche hold

This is a little different than normal so if you have any questions, please post them to the comments and I'll answer them before the morning.

04 March 09
Wednesday
WOD

For Time:
1000 meter row
50 Thrusters (45lbs)
30 Pull-ups

03 March 09

Tuesday

WOD

Back Squat 3 sets of 5 reps (rest two to three minutes between sets)

Next

Find your kipping pullup max.

Finish with: Left or right side support Take a prone position, roll to side leaning position, balance on left arm and left leg, lift right leg up sideward.(Left side record ? 130 reps, Right side record - 130 reps) Find your max for both sides.

02 March 09
Monday
WOD

Shoulder Press 3 sets of 5 reps (as heavy as possible)
Rest two-three minutes between sets

Finish with the following:
Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, (men 135 pounds/women 95lbs)
25 Wall ball shots, 20 pound ball

Scooby Snacks!!!
Hound, please tell your sister thank you for the Scooby Snacks. We received them on Friday and the pups have been driving me crazy since their arrival. If your sister has a website, please let me know and we’ll put her link on the blog. I'm sure there are some other folks with spoiled pups that would love to try these organic snacks out.

27 Feb 09
Friday
WOD
2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, (1.5 pood men/1 pood women)
21 Pull-ups
21 Burpess
21 Ball Slams

26 Feb 09
Thursday
WOD
Shoulder Press (5 sets of 5 reps)
rest two to three minutes between sets

Finish with
75 L-Sit Pull ups and L-Sit Dips (movements must be alternated until a total of 75 reps is complete)*

*This is not 75 L-sit Pullups and 75 L-Sit Dips.

25 Feb 09
Wednesday
WOD
3 Rounds
Row 500 meters
25 Good Mornings (45lbs men/35lbs women)
25 Knee to elbow

24 Feb 09
Tuesday
WOD

"GinaW"
For Time:
25 Tire Flips
Then 5 Rounds of
2 x Snatch Grip Deadlift (1 1/2 bodyweight)
3 x Sumo Deadlift High Pulls (75% of bodyweight)
4 x Power Clean (75% of bodyweight)
5 x Thrusters (75% of bodyweight)
After the 5 rounds finish with
25 Tire Flips

23 Feb 09
Monday
WOD

Back Squat
3 reps of 3 sets (as heavy as possible)

Finish with the following:
Complete as many rounds as possible in 20 minutes:
10 Double unders
5 Pull-ups

20 Feb 09
Friday
WOD
4 rounds
400 meter run
25 x Sumo Deadlift High Pulls (95lbs men/65lbs women)

19 Feb 09
Thursday
WOD

Something safe for Wabbitt.

Weighted Dips 5 Sets of 5 Reps (rest 2-3 minutes between rounds)

Finish with 3 L-sit and 3 Hand stand holds
Hold each movement for as long as possible

Hope your ankle is okay Wabbitt and somebody please ensure she gets to her car okay.

18 Feb 09
Wednesday
WOD
5 Rounds for Time

10 Split Cleans (Men:55lb dumbbells, Women:35lb dumbbells)
15 Burpees
20 Pullups

17 Feb 09
Tuesday
WOD
Push Press (3 sets of 3 reps as heavy as possible and rest 2-3 minutes between sets)

Finish with the following:
In 10 minutes how many rounds can you complete?
10 Knee to elbows
10 Slam balls

16 Feb 09
Monday
WOD

Back Squat3 sets of 3 reps (as heavy as possible)

Finish with the following:
3 rounds
400 meter run
15 Deadlift 1 1/2 times your bodyweight
15 Pull-ups

13 Feb 09
Friday
WOD
Power Clean
1 set of 5 reps as heavy as possible

Finish with the following:
Rounds at 21-18-15-12-9-6 and 3 reps, for total time, of:
Power clean 95 pounds men/65 pounds women
Sit-ups
Back extensions

12 Feb 09
Thursday
WOD

Choose your poison:

5K Row or Run

Finish with 30 toes in the rings (kipping is allowed, but discouraged and legs must remain straight throughout the movement)

11 Feb 09
Wednesday
WOD

How many rounds can you complete in 20 minutes of:
Push Jerk x 15 reps (95 lb men/65 lb women)
30 Air squats

10 Feb 09
Tuesday
WOD

Five rounds for max reps of:
Body weight bench press ((e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD.

09 Feb 09
Monday
WOD
Back Squat
3 sets of 3 reps (as heavy as possible)

Finish with the following:
Five rounds for time:
15 reps Overhead squat (65 pounds men/45 pounds women)
Row 500 meters
25 Sit-ups

06 Feb 09
Friday
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

05 Feb 09
Thursday
WOD
Weighted Dips
3,3,3,3,3
Increase the weight with each set.

Finish with:
8 x 250 meter row sprints
Rest 2 minutes between each sprint.

04 Feb 09
Wednesday
WOD
Shoulder Press 3 sets of 5 reps (as heavy as possible)
Rest 3 minutes

Finish with the following:
3 Rounds of 21, 15, and 9

Deadlift (225 men/155 women)
HandStand Push-ups

My vicious watchdog pulling security on the couch.

03 Feb 09
Tuesday
WOD
See how many double unders you can do in 10 minutes.

Finish with the following:
3 rounds
25 knee to elbow
25 rockers

02 Feb 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:

3 Rounds for time:

400 meter run
25 Pull-ups
25 Jumping Ring Dips
25 Slam balls

30 Jan 09
Friday
WOD

Deadlift: 1 set of 5 reps (go as heavy as possible)

Finish with the following:

Five rounds of:
Push press15 reps
24” Box Jumps 20 reps
Pick load for push press and keep it for all five rounds.
Divide push press weight by number of seconds to completion for total score. Post in comments.

$335,000,000 FOR STD PREVENTION IN ECONOMIC STIMULUS BILL
Democrats may have eliminated provisions on birth control and sod for the National Mall in the "job stimulus" -- but buried on page 147 of the bill is stimulation for prevention of sexually transmitted diseases!

Is it just me or is that enough money to give each and every American 1 million dollars?

WHO KNOWS THAT MIGHT STIMULATE THE ECONOMY!!

29 Feb 09
Thursday
WOD

Weight Pull-ups
1,1,1,1,1 (attempt to progress in weight with each set)

6 x 200m running sprints (rest one between rounds)

28 Jan 09
Wednesday
WOD
Shoulder Press
3 sets of 5 reps (go as heavy as possible)

Finish with the following 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

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