08 Oct 09
Thursday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For time:
1000 meter row
25 x KB swings 55lb men/35lb women
25 x Box Jump 20 inch
25 x Pull-ups
25 x KB Sumo Deadlift High Pulls 55lb men/35lb women
25 x Ring Dips
1000 meter row

Finish with 10 minutes of stretching.

07 Oct 09
Wednesday

Active Rest
Suggested activities:
Snatch Practice - Take that however you want, but I will be doing the Big 21 (I'll start with the bar, do one rep, then add 5 lbs and repeat this process 21 times)

Run 5K for time.

Use some caution with both activities, because we'll hit some strength work Thursday and Friday. I'm going to follow the 3 on 1 off protocol for a change of pace and use the off days to do some specific skill training. Those of you who are still using the blog for your training, use those active rest days to work on those weaknesses that are holding you back. The 3/1 protocol will give us some flexibility and enable me to provide quite a bit of variety to the WODs, so buckle-up, good times ahead.MP

06 Oct 09
Tuesday

Complete as many rounds as possible in 20 minutes.
400 meter run
15 x Thrusters 95lbs men/65lbs women

Finish with 10 minutes of stretching.

05 Oct 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For Time:
21 x Sumo Deadlift High Pulls 95lbs men/65lbs women
21 x Push Press 95lbs men/65lbs women
21 x Pull-ups

15 x Sumo Deadlift High Pulls 95lbs men/65lbs women
15 x Push Press 95lbs men/65lbs women
15 x Pull-ups

9 x Sumo Deadlift High Pulls 95lbs men/65lbs women
9 x Push Press 95lbs men/65lbs women
9 x Pull-ups

Finish with 10 minutes of stretching.

02 Oct 09
Friday
Apologize for not posting yesterday, got stuck in a place without access to the internet.
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

Complete as many rounds in 10 minutes of the following:
1000 meter row
50 x Jumping Pullups
50 x Jumping Dips

rest 2 minutes then...



Complete as many Wall-ball shots as you can in 10 minutes.

Finish with 10 minutes of stretching.

29 Sep 09
Wed

For time:
21 x KB Swing 55lb men/35lb women
21 x Knee to Elbow

18 x KB Swing 55lb men/35lb women
18 x Knee to Elbow

15 x KB Swing 55lb men/35lb women
15 x Knee to Elbow

12 x KB Swing 55lb men/35lb women
12 x Knee to Elbow

9 x KB Swing 55lb men/35lb women
9 x Knee to Elbow

6 x KB Swing 55lb men/35lb women
6 x Knee to Elbow

Finish with 10 minutes of stretching.

29 Sep 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:
400 meter run
100 x Pullups
400 meter run
100 x Push ups
400 meter run
100 x Hollow Rocks (rockers)
400 meter run
100 x Air squat

Finish with 10 minutes of stretching.

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

As many rounds as you can in 20 minutes of the following:
5 x Power Snatch 95lbs men/65lbs women
10 x Burpee (jump at the end, but no push-up)

Finish with 10 minutes of stretching.

25 Sep 2009
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:
21 x Handstand Push up
21 x Front Squat (.75 of Bodyweight)

15 x Handstand Push up
15 x Front Squat (.75 of Bodyweight)

9 x Handstand Push up
9 x Front Squat (.75 of Bodyweight)

24 Sep 2009
Thursday
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

For Time:
5 Rounds
200 meter run
5 Forward-rolls
3 Rope Climbs (15 feet)

23 Sep 2009
Wednesday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:
3 rounds
Dot Drill (5 patterns and 6 reps of each pattern, see link for pattern)
15 x Sumo Deadlift High Pull 95lbs men/65lbs women
15 x Box Jumps 24 inch

22 Sep 2009
Tuesday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x5 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

For time:
5 rounds
25 x Wall Ball - 20lbs men/14lbs women
5 x Muscle-Up (if not able to do muscle-ups, substitute with 3 pullup/3 ring dips per muscle-up)

21 Sep 2009
Monday
We are now starting a new 4 week strength cycle and most of you have new maxes for the strength movements. Use 90% of your new maxes to determine the poundage you will use during this strength cycle. The key is to do as many reps as you can with the last work set. A new project we need to start is getting our L-sits up to a 3 minute hold and 2 continuous minutes of Hollow Rocks. I recommend making them part of your warm-up every day, you should notice an improvement in movements such as knee to elbows, kipping pull-ups, box jumps, etc… Simply practice holding the L-sits from either a pull-up bar or parallel bars for sets of 15 seconds (if this is too difficult, trying holding one leg at a time).
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
For time:
4 Rounds
15 x Power Snatch 95lbs men/65lbs women
400 meter run

Finish with 10 minutes of stretching.

18 Sep 09
Friday
Back Squat
40% x 5 reps
50% x 5 reps
60% x 5 reps

Let's finish the Hero week with a Special Forces Hero.

50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Finish with 10 minutes of stretching.

17 Sep 09
Thursday

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Finish with 10 minutes of stretching.

16 Septempber 09
Wednesday
For time:
Five rounds of:
155 pound Deadlift, 12 reps (women use 110 lbs)
155 pound Hang power clean, 9 reps (women use 110 lbs)
155 pound Push jerk, 6 reps (women use 110 lbs)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

15 Septempber 09
Tuesday
Shoulder Press
40% x 5 reps
50% x 5 reps
60% x 5 reps

21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Finish with 10 minutes of stretching.

14 Sep 09
Monday
Deadlift
40% x 5 reps
50% x 5 reps
60% x 5 reps

For Time:
Five rounds of:
40 pound Dumbbells split clean, 15 reps (women use 25lb dumbbells)
21 Pull-ups
In Honor of Canadian Army Master Corporal Erin Doyle, 32, killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine

11 Sep 09
Friday

Find your max for the following:
Back Squat
Shoulder Press
Deadlift

Rules
Reference: CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 52 - December 2006


The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best squat, then change an item of equipment or clothing and work up to it again to try to better your first effort.

The press is also done from the racks. The bar is held in both hands in front of the neck, taken out of the rack and walked back away from the rack. No contact with the rack is permitted until the bar is replaced in the racks. Once the stance is assumed it cannot change until the lift is completed. The starting position must be upright, with the knees and hips fully extended and the chest up. The bar must be in contact with the top of the shoulders or the chest, whichever individual flexibility permits. After the starting position is correctly assumed, the bar is pressed overhead until the elbows are completely extended, with the bar in a position directly above the ears. Once this position has been attained, the bar is lowered back to the front of the shoulders and walked back into the rack and replaced.
Any halt in the upward motion of the bar, identified as the part of the bar between the hands, constitutes a missed attempt, as does any change in the position of the feet against the floor during the attempt, any bending of the knees, or excessive backward lean of the torso as identified by A) the position of the most anterior aspect of the armpit, B) the most posterior aspect of the buttocks, C) the plane formed by a straight line between these two points, and D) the movement of that plane to a position behind the vertical. Any deliberate attempt to raise the bar counts as an attempt. Spotters are not permitted for this lift.

The deadlift is performed with the bar on the platform or floor. The lifter assumes a position facing the bar, with the bar parallel to the lifter’s frontal plane. The bar is gripped with both hands, and pulled with one continuous uninterrupted movement until the lifter is standing erect with knees and hips fully extended, the chest up and shoulders back. Once this position is attained and the bar is motionless, the bar is lowered under control with both hands back to the ground. The bar may not be dropped.
Any halt in the upward motion of the bar constitutes a missed attempt, as does failure to assume a fully erect position with both knees and hips extended. Any attempt to raise the bar counts as an attempt.

The equipment that can be used is minimal. A belt of any type can be worn but is not required. Knee wraps or sleeves are permitted, but if they are used they must be left on for the entire duration of the session in which the lift is performed—e.g., they must be put on before the squat is warmed up and left in place until the last squat attempt is completed. Wrist wraps are permitted; lifting straps are not.

Any type of footwear may be worn, although a formal contest would require an actual shoe of some type. The shirt should be a close-fitting stretch material, like a t-shirt or a golf shirt, tight enough that the back position can be clearly observed during the press. Close-fitting shorts will allow the bottom position in the squat to be observed. Long pants are not permitted, and neither the shirt nor the shorts can have any supportive characteristics whatsoever. Singlets are not allowed.

The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced.

Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.

Finish with 10 minutes of stretching.

10 Sep 09
Thursday
For time:
Run 1 mile
Rest 3 minutes
Row 1000 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Row 250

Score should equal total time including rest.

Finish with 10 minutes of stretching.

09 Sep 09
Wednesday
For time:
400 meter run
21 Pullup
21 Burpee (includes pushup, jump, and overhead clap)

400 meter run
15 Pullup
15 Burpee (includes pushup, jump, and overhead clap)

400 meter run
9 Pullup
9 Burpee (includes pushup, jump, and overhead clap)

Finish with 10 minutes of stretching.

08 Sept 09
Tuesday
Power Clean: Find your one rep max

For Time:
5 Rounds
20 Double unders
6 Hang Cleans (includes squat) 135
6 Push Press 135
6 Chest to bar pull ups.

Finish with 10 minutes of stretching.

** Thanks to Thomas for the Metcon prescription.**

07 September 09
Monday
For time:
10 rounds
100 meter run
25 push ups

Finish with 10 minutes of stretching.

I have had several request to conduct max tests for our strength movements. Tuesday we will test the power clean, Wednesday the Bench press, and Friday the Crossfit total. Metcon's will still be conducted throughout the week.

04 September 09
Friday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For Time:
5 Rounds
200 meter run
15 L-Sit Pullups
15 Hand Stand-up

Finish with 10 minutes of stretching.

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