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

For time:
5k Run or Row

Finish with 10 minutes of stretching.

02 September 09
Wednesday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
21 x Hang Snatch (includes squat) 95lb men/65lb women
21 x Knee to Elbows
21 x Box Jumps 24 inch

15 x Hang Snatch (includes squat) 95lb men/65lb women
15 x Knee to Elbows
15 x Box Jumps 24 inch

9 x Hang Snatch (includes squat) 95lb men/65lb women
9 x Knee to Elbows
9 x Box Jumps 24 inch

Finish with 10 minutes of stretching.

01 September 09
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
3 Rounds
Row 500 meters
15 x Thrusters 95lbs men/65lbs women

Finish with 10 minutes of stretching.

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

For time:
Pull-ups
Wall-ball 20 lb men/14 lb women

20 Pullups
1 Wallball

19 Pullups
2 Wallball

18 Pullups
3 Wallball

17 Pullups
4 Wallball

16 Pullups
5 Wallball

15 Pullup
6 Wallball

14 Pullup
7 Wallball

13 Pullup
8 Wallball

12 Pullup
9 Wallball

11 Pullup
10 Wallball

10 Pullup
11 Wallball

9 Pullup
12 Wallball

8 Pullup
13 Wallball

7 Pullup
14 Wallball

6 Pullup
15 Walllball

5 Pullup
16 Wallball

4 Pullup
17 Wallball

3 Pullup
18 Wallball

2 Pullup
19 Wallball

1 Pullup
20 Wallball

Finish with 10 minutes of stretching.

28 August 09
Friday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For Time:
1 Mile run
10 rounds
1 Rope Climb (15 feet)
20 Air Squats
1 Mile run
Execute the entire WOD wearing a 20lb vest.**

** Please use caution on the rope climb and weighted vest and scale as appropriate.**

Finish with 10 minutes of stretching.

27 August 09
Thursday
Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:
1000 meter row
3o Pullups
50 Thrusters 45lb bar men/35lb bar women

Finish with 10 minutes of stretching.

26 August 09
Wednesday
Four Seagulls sitting on a pier and one decides to fly away. How many Seagulls are left on the pier? Answer 4, he only decided to fly away, he didn't do anything. Thus sayeth the CF Monk.
Power Cleans
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:
800 meter run
21 x Overhead Squat 115 lbs men/ 80 lbs women

400 meter run
15 x Overhead Squat 115 lbs men/ 80 lbs women

200 meter run
9 x Overhead Squat 115 lbs men/80 lb women

Finish with 10 minutes of stretching.

25 August 09
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For Time:
30 Muscle-ups

Finish with 10 minutes of stretching.

24 August 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:

KBell Snatch 55 lbs men/35 lbs women
Burpee (include push up, jump, and overhead clap)


10 right/10 left KB Snatch
20 burpee
9 right/9 left KB Snatch
18 burpee
8 right/8 left KB Snatch
16 Burpee
7 right/7 left KB Snatch
14 Burpee
6 right/6 left KB Snatch
12 Burpee
5 right/5 left KB Snatch
10 Burpee
4 right/4 left KB Snatch
8 Burpee
3 right/3 left KB Snatch
6 Burpee
2 right/2 left KB Snatch
4 Burpee
1 right/1 left KB Snatch
2 Burpee

Finish with 10 minutes of stretching.

Just a quick note for the weekend. From the comments it appears most of you had a good week of training and enjoyed the challenge of back to back "Girls". We'll get back on track with our strength program next week and give the "Hero's" a go in week 4 of the next strength cycle. I like the challenge of the strength training and I certainly think it's a critical component to improving your overall conditioning. It is time consuming though, and you will have to be moving with a purpose to get out of the gym in less than an hour. Personally, I don't mind the extra time spent in the gym, it has become the only thing physically hard I do anymore. 40 years ago I couldn't wait to get up in the morning and race my brothers to school on our bikes, pick a fight with somebody to big for me to whoop, and then hope beyond hope that Coach Stew didn't have too much to drink the night before. If he made it to work early he would hand out the kick balls and the Perry boys lived for throwing kick balls at the slow kids. Yes we were little jack-asses, but something in our genetic make-up made us have to compete at everything from checkers to who could mow the yard the fastest. I still have really hard time passing a tall tree and wondering how long it would take me to get to the top. And yes my wife is a Saint, imagine having to put up with somebody who makes a sport out of everything. Have great weekend and Hound stay out of the trees.

21 August 09
Friday
Warm-up
3 rounds 10-15 reps
Overhead squat
Pullups
Pushups
Situps
Back extension

Last Day of "Girls Gone Wild"
For Time:
5 Round
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Finish with 10 minutes of stretching.

20 August 09
Thursday
Day Four
3 Options
Row 2K for time
Practice Gymnastic skills
Rest

Day Five will be tough so don't over do it.

19 August 09
Wednesday
Warm-up
3 rounds of 10-15 reps
Overhead squats
Push ups
Situps
Back extensions

Day Three of "Girls Gone Wild"
For Time:
3 rounds
400 meter run
21 two handed KBell swings 55lbs
12 Pullups

Finish with 10 minutes of stretching.

18 August 09
Tuesday
Warm up
3 rounds of 10-15 reps
Pullups
Rockers
Back extensions
Overhead squats

Test Week
Day Two
For Time:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Finish with 10 minutes of stretching.

17 August 09
Monday
Warm-up
3 rounds
Samson Stretch 30 seconds each side
10-15 Pushups
25 Situps
10-15 Back Extensions
10-15 Overhead Squats

TEST WEEK
Day One
For Time:
21 x Thrusters 95lbs
21 x Pull-ups

15 x Thrusters 95lbs
15 x Pull-ups

9 x Thrusters 95lbs
9 x Pull-ups

Finish with 10 minutes of stretching.

If you can't use the prescribed weight then adjust as appropriate and then please enlighten me why we need to stop our strength program, since it's not CF. And so we are clear, the original CF generally started off with a strength movement: please reference CF Journal "What is Fitness" page 9 "Generally, we have found that three days on and one day off allows for a maximum sustainability at maximum intensities. One of our favorite workout patterns is to warm-up and then perform three to five sets of three to five reps of a fundamental lift at a moderately comfortable pace followed by a ten-minute circuit of gymnastics elements at a blistering pace and finally finish with two to ten minutes of high intensity metabolic conditioning. There is nothing sacred in this pattern. The magic is in the movements not the routine. "

14 August 09
Friday
Back Squat
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do

For Time:
21 x Deadlift 225 men/160 women
21 x Handstand Pushups

15 x Deadlift 225 men/160 women
15 x Handstand Pushups

9 x Deadlift 225 men/160 women
9 x Handstand Pushups

Finish with 10 minutes of stretching.

13 August 09
Thursday
Warm-up
Dot Drill
Olympic Lifting PVC pipe drills

WOD
For time:
50 Jumping Pullups
50 Jumping Ring Dips
50 Box Jumps
50 Squat Thrust (burpess with no push up, no jump, and no clap overhead)
50 Row Cal
50 Push Press 75lbs men/55lbs women
50 Walking Lunges 25 left/25 right
50 Double Unders (only acceptable substitute is jumping knees to chest)
50 Wall Ball shots
50 Pull ups

Finish with 10 minutes of stretching and sulking.

12 August 09
Wednesday
Power Clean
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do

WOD
How many L-sit pull-ups can you do in 10 minutes?

Finish with 10 minutes of stretching.

11 August 09
Tuesday

Warm-up
3 rounds of 10 to 15 reps
Pullup
Pushup
Overhead squat
Situp

Bench Press or weighted dips
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do

For Time:
300 meter sprint
21 x Thrusters 95lbs men/65lbs women
21 x Kbell swings 55lbs men/35lbs women

300 meter sprint
18 x Thrusters 95lbs men/65lbs women
18 x Kbell swings 55lbs men/35lbs women

300 meter sprint
15 x Thrusters 95lbs men/65lbs women
15 x Kbell swings 55lbs men/35lbs women

300 meter sprint
12 x Thrusters 95lbs men/65lbs women
12 x Kbell swings 55lbs men/35lbs women

300 meter sprint
9 x Thrusters 95lbs men/65lbs women
9 x Kbell swings 55lbs men/35lbs women

Finish with 10 minutes of stretching.

10 Aug 09
Monday
Warm-up
3 rounds of 10 to 15 reps
Pullup
Pushup
Overhead squat
Situp

Deadlift
1 x 5 40%
1 x 5 50%
1 x 3 60%
75% x 5
85% x 3
95% x 1 or as many as you can do

For time:
3 rounds
400 meter run
3 x 15 foot rope climb
25 x slam ball 20lbs

Finish with 10 minutes of stretching.

07 Aug 09
Friday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

Complete as many rounds as possible in 20 minutes.
5 Pullups
10 Push ups
15 Air Squats

Finish with 10 minutes of stretching.

06 Aug 09
Thursday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For time:
21 x Snatch (includes squat) men 95lbs men/65lbs women
21 x Split Jerks 135lbs men/95lbs women

15 x Snatch(includes squat) men 95lbs men/65lbs women
15 Split Jerks 135lbs men/95lbs women

9 x Snatch (includes squat) men 95lbs men/65lbs women
9 x Split Jerks 135lbs men/95lbs women

Finish with 10 minutes of stretching.

Wednesday
05 August 09

Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For Time:
4 rounds
200 meter shuttle run (each leg of the shuttle should equal 25 meters)
25 Ring Push Ups
25 Anchored Situps
25 Push ups

Finish with 10 minutes of stretching.

04 Aug 09
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For Time:
7 Rounds
5 x Overhead Squats 115lbs men/80lbs women
10 x Sumo Deadlift High Pulls 115lbs men/80lbs women
15 x Pull-ups

Finish with 10 minutes of stretching.

03 Aug 09
Monday
Warm-up
3 rounds 10-15 reps
Pullups
Pushups
Situps
Back extensions
Overhead squat

Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For Time:
400 meter run
21 x Deadlift 225lbs men/160lbs women
21 x Knee to Elbow

400 meter run
15 x Deadlift 225lbs men/160lbs women
15 x Knee to Elbow

400 meter run
9 x Deadlift 225lbs men/160lbs women
9 x Knee to Elbow

Finish with 10 minutes of stretching.

31 July 09
Friday
Warm-up
3 rounds of 10-15 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up

Strength Work.
Back squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For time:
5 Rounds
20 Ring Dips
18 Burpee
16 Box Jump (24″)

Finish with 10 minutes of stretching.

30 July 09
Thursday
Warm-up
3 rounds of 10-15 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Strength Work.
Bench Press or Weighted Dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

WOD
5 min of as many Pull-ups as you can do
30 second transition
1 mile run
5 min of as many KB swings as you can do (men 53lbs/women 35lbs)
30 second transition
1000 meter row

Score= 1 mile run time + 1000 meter row= Total time
Pullups take 15 seconds off total time for every 5 pull-ups
KB Swings take 15 seconds off total time for every 10 KB swings

Example: run time 6:00 + row time 4 minutes= 10 minutes
Pullups score =100 or -5 min
KB swings score=100 or -2 min 30 seconds
Final score=10-7:30=2:30
Do not count transition time.

29 July 09
Wednesday
Warm-up
Olympic lifting PVC pipe drills

Strength Work.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For time:
5 rounds
Snatch Grip Deadlift x 3
Power Snatch x 3
Over head squat x 3
Hang Snatch x 3
Snatch x 3
Weight: men 95lbs/women 65lbs

Finish with 10 minutes of stretching.

28 July 09
Tuesday
Strength Work.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

WOD
Fight gone bad "sort of"
3 rounds
1 min x Row score = watts average for 1 minute
1 min x Wall ball 20lb ball 10 ft target
1 min x Slam Ball 20lb ball
1 min x Box Jumps 20 inch box
1 min x Push Press 75lbs men/55lbs women
1 min rest between rounds

Finish with 10 minutes of stretching.

27 July 09
Monday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Dip

Strength Work.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For Time:
21 Sumo Deadlift High Pulls (95lbs men/65lbs women)
21 Pull-ups

15 Sumo Deadlift High Pulls (95lbs men/65lbs women)
15 Pull-ups

9 Sumo Deadlift High Pulls (95lbs men/65lbs women)
9 Pull-ups

Finish with 10 minutes of stretching.

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

Finish with 10 minutes of stretching.

23 July 2009
Thursday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension

WOD
For time

200 meter run
21 x Ring Dips
21 x Alligator push-ups: Do a push up, walk one hand forward, do another push up, walk the other hand forward, do a pushup, etc. (go to link below for demonstration)
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar: pull your entire body over and around the pullup bar, similar to skin the cat, but your body goes over the bar instead of under it. (Substitution for the flip is 5 knees to elbows)

200 meter run
18 x Ring Dips
18 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

200 meter run
15 x Ring Dips
15 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

200 meter run
12 x Ring Dips
12 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

200 meter run
9 x Ring Dips
9 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

http://www.mtnathlete.com/subpage_details.php?subpage_ID=325&page_ID=14

Finish with 10 minutes of stretching.

22 July 2009
Wednesday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-upBack-extension
Pull-up
Dip
Followed by the following:

Power Clean and Jerk (All the percentages should be based upon 90% of your max.)
40% x 5 reps
50% x 5 reps
60% x 5 reps

WOD
For time
30 x power clean and jerk 135lbs men/95lbs women

Finish with 10 minutes of stretching.

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

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

Finish with 10 minutes of stretching and more whining.

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

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

Tabata Handstand pushups
Score total reps

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

Finish with 10 minutes of stretching.

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

Finish with 10 minutes of stretching.

17 July 09
Friday
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Complete as many rounds as possible in 20 minutes of the following:
5 Chest to bar pull-ups
15 Air squats/Burpee (with pushup, jump, and clap the hands overhead)/Push press 95lbs men/65 lbs women
Each round rotate the second movement. Score will equal total number of rounds in 20 minutes.
Example:
1st round 5 CTB/15 Airsquats
2nd round 5 CTB/15 Burpee
3 rd round 5 CTB/15 Push Press
4 th round 5 CTB/15 Airsquats
5th round 5 CTB/15 Burpee
6th round 5 CTB/15 Push press
Continue this rotation throughout.

Finish with 10 minutes of stretching.

16 July 09
Thursday
Bench Press or Weighted Dips (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

UPDATE TO WOD
WOD
2 minutes of pushups
2 minutes of situps
7 minute Row
No rest between movements.
Score will = Number of pushups + Number of situps + Number of calories
Example: 100 pushups + 100 situps + 500 calories = 700

Finish with 10 minutes of stretching.
BTW there is a rumor in yesterday's comment section that the Wabbitt was seen at the beach this past weekend.

15 July 09
Wednesday
Power Clean (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For time:
5 rounds
15 x Power Snatch 75lbs men/45lbs women
15 x 24 inch Box Jumps

Finish with 10 minutes of stretching.

14 July 09
Tuesday
Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For time:
200 meter run
20 pullups

200 meter run
Rope climb 30 feet

200 meter run
20 pullups

200 meter run
Rope climb 30 feet

200 meter run
20 pullups

200 meter run
Rope climb 30 feet

200 meter run
20 pullups

200 meter run
Rope climb 30 feet

Finish with 10 minutes of stretching.

13 July 09
Monday
Deadlift (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Rest 3 to 5 minutes

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

Finish with 10 minutes of stretching.

11 July 09
Saturday
Less talk more work Warm-up
3 rounds
10 knee to elbows
10 sit-ups
10 back extensions
No rest between movements or rounds

WOD
Bench Press or Weighted Dips(All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
50 Knee to chest jumps
50 KB Swings 50 lbs men/35lbs women
50 Push-ups

40Knee to chest jumps
40 KB Swings 50 lbs men/35lbs women
40 Push-ups

30 Knee to chest jumps
30 KB Swings 50 lbs men/35lbs women
30 Push-ups

20 Knee to chest jumps
20 KB Swings 50 lbs men/35lbs women
20 Push-ups

10 Knee to chest jumps
10 KB Swings 50 lbs men/35lbs women
10 Push-ups

Finish with 10 minutes of stretching.

10 July 09
Friday
Warm-up
30 Double Unders
3 Rounds
25 x Push-ups
25 x Rockers

WOD
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

As many rounds as possible in 10 minutes.
5 x Thrusters 115lbs men/80lbs women
10 x Pull-ups

Finish with 10 minutes of stretching.

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

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

Finish with 10 minutes of stretching.

08 July 09
Wednesday
Warm-up
3 Times
Olympic Lifting PVC Pipe drill

WOD
Power Clean (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps


For Time:
400 meter run
21 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
21 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
18 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
18 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
15 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
15 x Burpess with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
12 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
12 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
9 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
9 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

Finish with 10 minutes of stretching.

07 July 09
Tuesday
Warm-up
30 Double unders
25 Box Jumps
20 Over head squats with PVC pipe
30 Double unders

Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For Time:
21 Swings (70 lbs men/50lbs women)
21 Handstand push-ups
21 Pull-ups

15 Swings (70 lbs men/50lbs women)
15 Handstand push-ups
15 Pull-ups

9 Swings (70 lbs men/50lbs women)
9 Handstand push-ups
9 Pull-ups

Finish with 10 minutes of stretching.

06 July 09
Monday
Warm-up
3 Rounds
25 Push ups
10 Pull-ups
25 Sit-ups
25 Air Squats

WOD
Deadlift (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)

200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)

200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)

200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target

200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target

200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target

Finish with 10 minutes of stretching.

Team Tubby go to this website to find Slam balls http://www.d-ball.com/

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

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

Finish with 10 minutes of stretching.

OR

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

03 July 09
Friday
WOD
Back Squat (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:
10 Rounds
5 x chest to bar pull-ups
10 x push-ups
15 x Jumping Air Squats
Complete the entire workout wearing a 20lb weight vest.

Finish with 10 minutes of stretching.

02 July 09
Thursday
Warm-ups
3 Rounds
10 Deadhang pull-ups
20 Rockers
25 Air squats

WOD
Bench Press or Weighted Bar Dips (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:
2K Row or 2 mile run

Finish with 10 minutes of stretching.

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

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