01 Nov 2011
Warm-up
3 rounds
400 meter run
Pullups/Push ups/box jumps

Set a cone at 20 meters. Five rounds for time of:
135 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
98 pound KB Farmer carry, 40 meters
The barbells must be turned around the cone.

31 Oct 2011

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

                                                       Gus and Ollie catching a nap with momma
30 Oct 2011
Clean 215 x 1
Ring Dip 65lbs x 1
Overhead Squat 155 x 13

27 Oct 2011
Warm-up
3 rounds
400 meter run
L-Sit pullups
push ups
sit ups
back ext

WOD
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

26 Oct 2011
Warm-up
5 100 meter shuttles (10m per leg) 30 seconds rest in between
3 rounds
15 Double unders
15 Burpee

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

24 Oct 2011
Back squat
10 sets 2 reps rest 60 seconds between sets

Then the following for time:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

23 oct 2011
10 rounds
3 HSPU
6 dead lift 225
12 pull up
24 double unders

Time: 20:00

Warmup
3 round
21 double under
10 slam ball

22 oct 2011
10 sets of 2 reps
60 seconds between sets

Finish with
Tabata row
Tabata run

20 Oct 2011100's
100 Pullups for time
100 Push ups for time
100 Air squats for time
10 x 100 meter run with 90 sec rest between run

19 Oct 2011
Warm-up
7 x 400 meter run with 90 second break between intervals

3 Rounds
Overhead squat 135 x 10
Double unders 50

“Tiger, one day you will come to a fork in the road,” he said. “And you’re going to have to make a decision about which direction you want to go.” He raised his hand and pointed. “If you go that way you can be somebody. You will have to make compromises and you will have to turn your back on your friends. But you will be a member of the club and you will get promoted and you will get good assignments.” Then Boyd raised his other hand and pointed another direction. “Or you can go that way and you can do something – something for your country and for your Air Force and for yourself. If you decide you want to do something, you may not get promoted and you may not get the good assignments and you certainly will not be a favorite of your superiors. But you won’t have to compromise yourself. You will be true to your friends and to yourself. And your work might make a difference.” He paused and stared into the officer’s eyes and heart. “To be somebody or to do something. In life there is often a roll call. That’s when you will have to make a decision. To be or to do. Which way will you go? by John Boyd

18 Oct 20114 rounds
100 meter run
25 Battling Ropes
100 meter run
10 HSPU
100 meter run
25 Air Squats
100 meter run
25 Pushups

Runs completed on manual treadmill with 10 lbs of resistence

Warm-up
3 rounds
400 meter run
15 GHD Situps
10 pistols

17 Oct 2011
Rest day thank goodness, my hands are trashed from yesterday's 400 pullups.  Since it's a rest day, seems like a good day to think about death.

The following is an excerpt from Pierre Hadot, The Present Alone is Our Happiness; Conversations with Jeannie Carlier and Arnold I. Davidson, translated by Marc Djaballah, Stanford, CA: Stanford UP, 2009, 162-6.
—
Jeannie Carlier: Among the inner attitudes and the spiritual exercises of ancient philosophy, which ones do you prefer, and perhaps practice?

I would say that the theme that struck me the most is the meditation on death, because of my reading at the time of my youth, and thereafter because of my various surgeries (I have been anesthetized ten times or so). Not that I am obsessed by the thought of death. I have always been amazed, however, that the thought of death helps one to live better, to live as though one were living one’s last day, one’s last hour. An attitude such as this one requires a total conversion of attention. To no longer project oneself into the future, but to consider one’s action in itself and for itself, to no longer consider the world to be the simple frame of our action, but to look at it in itself and for itself–this attitude has both an existential and an ethical value. It allows one to become aware of the infinite value of the present moment, of the infinite value of today’s moments, as well as the infinite value of tomorrow’s moments, welcomed with gratitude as an unexpected chance. But it also allows one to become conscious of the seriousness of every moment of life, to do what one does habitually, not by habit but as though one were doing it for the first time, by discovering everything this action implies for it to be well done. Somewhere in Peguy there is a passage where he describes something Saint Aloysius Gonzaga (who was often cited to us for that matter, and he surprised me a great deal) said as a child. When asked what he would do if he were told that he was going to die in an hour, he answered, I would continue to play ball. Thus he recognized that one can give, as it were, absolute value to every instant of life, as banal and humble as it may be. What matters is not what one does but how one does it. The thought of death was thus leading me to the exercise of concentration on the present recommended by both the Epicureans and the Stoics.

J.C.: But how can this concentration on the present be reconciled with the imperatives of action, which always require a finality and thus an orientation toward the future?

Indeed, it should be specified that this concentration on the present implies a double liberation: from the weight of the past and the fear of the future. This does not mean that life becomes in a sense instantaneous, without the present being related to what has been and what will be. But more precisely, this concentration on the present is a concentration on what we can really do; we can no longer change the past, nor can we act on what is not yet. The present is the only moment in which we can act. Consequently, concentration on the present is a requirement of action. The present here is not a mathematical and infinitesimal moment; it is, for example, the duration in which the action is exercised, the duration of the sentence one utters, of the movement that one exercises, or of the melody one hears.

J.C.: You like to cite the verses from Goethe’s Faust II, to which you have devoted an article: “So the spirit looks neither forward nor backward. The present alone is our happiness.” How can one say that the present alone is our happiness?

…Happiness is in the present moment, for the simple reason that we live only in the present, on the one hand, and on the other, that the past and the future are always the source of suffering. The past chagrins us, either simply because it is past and escapes us, or because it gives the impression of imperfection; the future worries us because it is uncertain and unknown. But every present moment offers us the possibility of happiness….

J.C.: What do you mean by this wealth of the present instant or moment?

This wealth is the one we give it, thanks to a transformation of our relationship to time. Ordinarily our life is always incomplete, in the strongest sense of the term, because we project all our hopes, all our aspirations, all our attention into the future, telling ourselves that we will be happy when we will have attained this or that goal. We are scared as long as the goal is not attained, but if we attain it, already it no longer interests us and we continue to run after something else. We do not live, we hope to live, we are waiting to live. Stoics and Epicureans invite us, then, to effect a total conversion of our relation to time, to live in the only moment we live in, that is, the present; to live not in the future but, on the contrary, as though there were no future, as though we only had this day, only this moment, to live; to live it then as well as possible, as though–as we were saying earlier--it were the last day, the last moment of our life, in our relationship to ourselves and to those around us. It is not a question here of a false tragedy, which would be ridiculous, but of a way to discover everything that can be possessed in the instant. First of all, we can realize an action well done, done for itself, with attention and consciousness. We can tell ourselves, I apply myself at concentrating on my action of this moment; I do it as well as possible. We can also tell ourselves, I am here, alive, and this is enough.

16 Oct 2011
I somehow managed to stick my whole head up ass my today and misread the cross fit main site workout. The main site had the following
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

I did the same workout except I did pull ups after every run, that's right I did 20 rounds of 200 meter run and 20 pull ups (400 total pull ups). Don't worry I'm getting my Darwin award speech ready now. Total time for turning my hands into hamburger:57:50.

15 oct 2011
5 rounds
7 x squat clean 155lbs
14 x KB swings 1.5 pood
Time: 12:06

14 Oct 2011
Deadliest
7 sets of 1 rep (go as heavy as possible)
7 x 100 meter sprints

Warm up
Pull up
Pushup
Air squat
Double unders

"Everything depends on opinion--Ambition, luxury, greed, all are based on opinion. It is according to opinion that we suffer. A man is as wretched as he has convinced himself that he is." Seneca letter XVIII

12 oct 2011
AMRAP in 30 min
400 m run
15 good morning with 45lb
20 ab mat sit-ups x 25lbs

11 oct 2011
Front squats 10 sets of reps

400m sprint x 7 with 90 sec rest

10 oct 2011
21,15,9
Deadlift x 225
Handstand pushup
Time: 4:20

Finished with
5x100 sprints
1 no legs rope climb

Clean 6 sets 2 reps at 80%
high bar back squat 6 sets 2reps at 80%

15 min as many reps as possible density training
Thrusters 95lbs
Pull ups

DC6 87 reps
Billy Dance 72 reps

For time:
21,15,9
Sumo dead lift high pull
Knee to elbow

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

3 rounds
400 meter run
21 slam balls with 40lbs
12 pull ups

DC6: 9:37
Billy D: 9:24

22 May 2011

10,9,8,7,6,…..2,1
Power Clean 75% BW
Bench Press BW
Deadlift 1 ½ BW
 

WOD
5 rounds
900 meter run
200 meter tire drag

Bench Press
 
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Warm up
Double unders x 25
Weighted pull ups
Knee to elbow x 15

Four rounds for time
25xpullups
25xpushups
25xsitups
25xair squats

Warmup
Work up to 5 singles
Clean 185

15 May
15 min as many reps as possible
Thrusters 95lbs
Pull ups

Rest 5 min

15 min as many reps as possible
Row each calorie counts as a rep
Push press 95lbs

14 May
Power Clean
Back Squat
Interval Workout (10 x 400 1 min rest between runs)

11 May 2011
For time:
12 rounds
12 dead lift (bodyweight)
12 pull ups
12 pushups
12 slam balls 20lb ball

10 May
Press
Deadlift
5 Rounds
400 Meter run
15 x overhead squat 95lbs

Warm-up
Pull ups
Pushups
Hollow rocks
Box jumps
22,14,13

08 May
Press
100 pull-ups
100 pushups
100 sit-ups
100 squats
 
Long Run

07 May
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Week 2
06 May
Power Clean big 21 starting at100 finish 200
Back Squat follow second week of 5,3,1 protocol
Interval Workout (8 x 400 meter 2min rest) and 5 Hill sprints or 200m tire drag

Warm-up
Pull ups
Hollow rocks
HSPU (7,7,7)
Jumping air squats
Double unders
22,14,13

04 May

3 mile time trial

03 May
Bench Press
5 rounds for time of:
20 pull-ups
30 pushups
40 sit-ups
50 squats
3 min rest between rounds
 

02 May
Press
Deadlift
 
3 Rounds
400 Meter run
21 KB Swings 52lb
12 Pullup

01May
Rest

30 April
Press 55,70,85x5/90,105x5/120xARAP
100 pull-ups
100 pushups
100 sit-ups
100 squats
Time each 100 and rest as needed between 100's
 
Long Run 30to 45 min include at 3 ascents up a hill at 85%
 

29 April
5 Rounds
500 meter row
10 x Hang Power Cleans
10 x Dips

Warmup
22,14,13
Double unders
Pull ups
Sand bag get ups
Back ext
7,6,6
HSPU

28 April 2011

Week 1
28 April
Power Clean 120x5,140x5,150x5,160x8
Back Squat160 x5,185x5,200x13
Interval Workout (6 x 400 2 min rest) and 4 x Hill sprints
 

26 Mar 5K
27-Mar Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters PC
28-Mar Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
BS
29-Mar Press Interval 6 x 400 meters rest time to complete run
30-Mar 40 min run
31-Mar Five rounds for time of:
95 pound Thrusters, 20 reps
Handstand wall walks 5 reps
DL
1-Apr BP Hill Interval 8 rounds 20 seconds work 10 seconds rest 5K pace 12% grade
2-Apr
Four rounds for time of:
7 Muscle-ups
70lb KB swinng 15 reps
Walking Lunge, 30 steps 
3-Apr 5K
4-Apr Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
PC
5-Apr
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
135 pound Thruster, 5 reps
BS Interval 6 x 400 meters 4 x 200 meter rest time to complete run
6-Apr
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Press
7-Apr 50 min run
8-Apr
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile                                                                                     Mix and match back extensions and sit-ups as needed. 
DL
9-Apr
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
BP Hill Interval 10 rounds 30 seconds work 30 sec rest 5K pace 12 % grade
10-Apr Behind the neck Jerk 1-1-1-1-1-1-1
11-Apr 5 K
12-Apr
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
PC
13-Apr BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest time to complete run
14-Apr
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Press
15-Apr 55 min run
16-Apr
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
DL
17-Apr BP Hill Interval 2 x 1 mile run 7% grade rest 3 min between intervals
18-Apr
For time: 
70 Burpees
60 Sit-ups 
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
19-Apr 5 k
20-Apr
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
PC
21-Apr 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest 1/2 the time to complete run
22-Apr
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Press
23-Apr 5 mile run
24-Apr For time: 1000 meter row, 50 thrusters (45lbs), 30 pullups DL
25-Apr Push ups 75, 50, 35, 25, 15 after each hill BP
Hill Interval 1 mile run, 800 meter run, 400 meter run, 200 meter run, 100 meter run 7% grade rest half the time it takes to complete the run portion
26-Apr 5 rounds 15 wall ball shots 15 KB swings (70lb)
27-Apr 5 K
28-Apr
29-Apr
30-Apr
5,3,1 template
Base all percentages off of 90 percent of your 1 max
Warmup is 40, 50, and 60 percent of max x 5 reps
 
Week 1
65 percent x 5 reps
75 percent x 5 reps
85 percent x 5 reps (as many reps as possible)
Week 2
70 percent x 3 reps
80 percent x 3 reps
90 percent x 3 reps (as many reps as possible)
Week 3
75 percent x 5 reps
85 percent x 3 reps
95 percent x 1 rep (as many reps as possible)
 
After each cycle increase the weight by 5 pounds
BS=back squat, pc=power clean,dl=dead lift,bp=bench press

23 Mar 2011
6 rounds
Deadlift x 3
Box jump x 6 30 inch box
Burpees x 9
10:15

5 x 1 min tire drag sprints
Rest one between rounds

20 mar 2011
Pull up,double under,nomo pushup,hollow rock, air squat
20,13,11,11,11

Press
95x5
110x3
120x4
Dead lift
250x5
280x3
315x3

Run
Two min hard/two min rest
5rounds

19 Mar 2011
Bench press
160 x 5
180 x 3
205 x 5

3 rounds
155 split clean x 5
30 in box jump x 10
6:35

17 Mar 2011
Big 21 clean and jerk
95 to 195

Pull ups, nomo pushup, hollow rocks
20,13,11,11,11

3 rounds
500 meter row
15 kb swings 52 lbs
15 wall ball shots

17 Mar 2011
Double unders,pull ups,ring dips,hollow rocks
20,13,11,11,11

AMARAP
30 double unders
15 power snatch 75lbs

14 Mar 2011
High bar back squat
170 x3
180 x3
205x13 90 percent of max

Ring dips and hollow rock
20,13,11,11,11

For time
15,12,10,8
Overhead squat x 95 lbs
Chest to bar pull ups
Time:6:23

Row 8 rounds 30 sec work x 20 sec rest

13 Mar 2011
Clean x 135 x every min on the min for five min
Rest five min
Knee to elbows
4 round of 30 sec work 30 sec rest

Pull ups, ring dips, hollow rocks
20,13,11,11,11

Run 10 min hard
Rest 5 min
Run 10 min hard
Rest 5 min
Run 2x2 min hard

12 Mar 11
Bench press
70 percent, 80 percent, 90 percent
145 x 3
170 x 3
190 x 10

Pull ups,ring dips,hollow rocks, double unders
20,13,11,11,11

11 Mar 2011
Dead lift
70 percent 230x5
80 percent 265x3
90 percent 300x10

AMRAP in 20 min
5 pull ups
10 push ups
15 squats
25 rounds and 5 pull ups

Tabata c2 rower

10 Mar 2011
Warmup
Pull ups
Ring dips
Hollow rocks
Double unders
20,13,11,11,11

4 rounds
6 hang power snatch
25 double unders
9:10

5 rounds
2 min run
3 min rest
4 rounds
1 min run
1 rest
Hold each round as fast as possible

08 Mar 11
Big 21 clean and jerk
95 lbs to 195lbs

Back squat
145 x 5
170 x 5
190 x 15

Tabata double unders

Pull ups and ring dips
20,13,11,11,11

09 Mar 11
Shoulder press
90 x 5
100 x 5
115 x 10

Pull ups and ring dips
20,13,11,11,11

6 min am rap
8 pistols
10 bur pees
5 rounds

06 Mar 2011
Run 25 min 8 degree elevation

05 Mar 2011
5x5 step ups 24 inch box
35 lb dumbbells

5 rounds
6 HSPU
9 strict pull ups
12 knee to elbows no lopping
15:24

Run
1 min rest 50 sec rest, 1 min run 40 sec rest, 1 min run 30 sec rest, 1 min run 20 sec, 1 min run 10 sec rest then repeat in reverse order.

29 Feb 2011
8 min as many rounds as possible
 5 OHS with two 1 pood kb
10 pullups
Completed 7 rounds
rest

5 x 800 meter run 90 seconds between runs

01 March 2011
Front squat 7,5,5
Power Clean 5,5,3.3
Over head Press 3,3,1,1,1

rest 5 min

Tabata tuck jumps (jump and tuck knees to the chest)
8 rounds 20 sec work 10 rest

27 Feb 2011
Run 10K

25 Feb 2011
Dead lift
10,8,5,3,3,3
225,245,275,295,305,315
Rest two minutes between sets

Rest five min
Three rounds
1 min hollow rocks
30 seconds rest
1 min L-sits
30 second rest

26 Feb 2011
3 rounds
15 thrusters 105 lbs
20 knee to elbow
25 20 inch box jump
11:44

3 rounds
Run
11mph
20 sec run 1 min rest,20 sec run 50 sec rest,20 sec run 40 sec rest,20 sec run 30 sec rest,20 sec run 20 sec rest,20 sec run 10 sec rest

24 Feb 2011
Every min complete 2 reps of high bar back squat with 60 percent of 1 rep max.
Complete in ten minutes.

4 rounds

15 slam ball 20 lb ball
30 double unders

Finished: 5:15

23 Feb 2011
1.5 mile run for time

22 Feb 2011
15,12,9,12,15
Dumbbell clean and jerk 35 lbs (must start at the floor each rep)
Chin ups
Completed in 11:30

C2 rower
5 min
Rest 2:30
6 min
Rest 3:00
7 min

Record total distance

21 Feb 2011
Big 21
Snatch
Started at 45pounds and finished at 155

Rest 5 min

6 rounds
30 seconds slam ball (20lbs)
30 seconds rest

Finished with 126

19 Feb 2011

Good mornings 5x 5reps (95lbs)

Rest five min

3 rounds

Bear complex (115lbs)(power clean, push press,back squat,push press x 7)
21 pull ups
Completed in 13:15

Rest 4 plus hours
Run 30 seconds rest 60 seconds x 10 rounds
Use treadmill @ 12 degree elevation @ 30 seconds slower than your 5k pace

WODs from CF Endurance

07 Oct 2010
Thursday
Strength Work
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD from CF Main Site
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

04 Oct 2010
Monday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

05 Oct 2010
Tuesday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
800 meter run or 1000 meter row
5 rounds
21 KB Swings 55lb men
12 Pullups
800 meter run or 1000 meter row

27 September 2010
Monday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
21,15,9
Dead lift 255
Wall ball shot 10ft with 20lb ball


28 September 2010
Tuesday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Box Jumps
15 second L-sit hold
25 PVC Pipe OHS
15 Knee to elbow
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
5 Rounds
400 meter run
25 Pull-ups

29 September 2010
Wednesday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Box Jumps
15 second L-sit hold
25 PVC Pipe OHS
15 Knee to elbow
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
3 rounds for time
21, 15, and 9
Front Squat 135
Ring Dips

30 September 2010
Thursday
5 mile run for time

01 Oct 2010
Friday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
6 rounds for time
Weights progress by 5 pounds starting with 95lbs and ending with 120lbs
3 Snatch
3 OHS
3 Power Cleans
3 Thrusters

02 Oct 2010
Saturday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
For time:
25 Walking lunge steps
1 Rope climb ascent
25 Pull-ups
1 Rope climb ascent
25 Box jumps, 20 inch box
1 Rope climb ascent
25 Double-unders
1 Rope climb ascent
25 Ring dips
1 Rope climb ascent
25 Knees to elbows
1 Rope climb ascent
25 Sit-ups
1 Rope climb ascent
25 Hang squat cleans, 95 pound
1 Rope climb ascent
25 Wall ball shots, 20 pound ball
1 Rope climb ascent

20 September 2010
Monday
Strength Work
Deadlift and Press (was not able to complete last week, so I did this monday)

1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
WOD
20 min AMRAP
400 meter run
Deadlift 225 x 7

Tuesday
21 September 2010
WOD
You have 20 min to complete
1 mile run
then as many rounds as possible with remainder of the 20 minutes
5 Wall ball shots
5 Burpees

Wednesday
WOD
5K run

Thursday
Strength Work
Power Clean and Back Squat
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

WOD
21, 15, 9
KB Snatch (complete x'd reps for each arm)
Thrusters

Friday
Strength Work
Weighted Dips
3 x 5

WOD
For time
10 rounds
10 Pullups
Sprint 100 meters
10 Pushups
Sprint 100 meters

Wear a weighted vest with 20lbs

Saturday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)

13 September 2010
Monday

WOD
5 Rounds
200 meter run
15 Slam balls 20lb ball
15 Pullups

14 September 2010
Tuesday
Strength Work
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

15 September 2010
Wednesday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)

WOD
25,20,15,10,5
Burpee
Wall Ball shots 20lb ball

16 September 2010
Thursday
Strength Work
Weighted Dips/Weighted Pullups
3 sets of 5 reps


Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

17 September 2010
Friday
Strength Work
Deadlift/Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
21,15,9
Thrusters 95lbs men/65lbs women
KB Swings 55lbs men/35lbs women

18 September 2010
Saturday
Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

WOD
5 Rounds
Rope Climb 15ft
100 meter Farmers Walk 2 x 70lb KBs

Friday
10 September 2010
WOD
3 Rounds
500 meter row
21 Slamballs 40lb
12 Pullups

09 September 2010
Thursday

WOD
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 4 singles with 135)


Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

07 Sep 2010
Tuesday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

Rest 3-5 hours

WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Thursday
02 Sep 2010
WOD
100 Burpee Pullups for time

Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

Wednesday
01 September 2010
Warmup
3 rounds
5 Hang Power cleans
5 front squats
5 Push Jerks
5 Thrusters
then....
L-sit Pullups
Handstand Pushups
10,8,6,4,2

WOD
30-25-20-15 and 10 rep rounds of:
Wall ball shots at 10 foot target
KettleBell swings 70lb men/55lb women
GHD Situps

Tuesday
31 August 2010
Warm-up
Dot Drill for time
500 meter row
3 rounds
10 Handstand pushups
10 Pullups
10 Knee to elbow
25 push ups
15 GHD situps
15 Back extentions

WOD
As many rounds as possible in 30 min
20 meter sled push with 50lbs
15 Pullups
20 meter sled pull with 50lbs
25 Push ups

Sunday
29 August 2010
Strength Work
Deadlift and Press
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

Warmup
3 rounds of 10 reps for time
Handstands Pushups
Box Jumps
Rockers
Knee to elbow
Push ups
Pullups

WOD
3 rounds for time
500 meter row
15 x Push Press 95lbs men/65lbs women
15 x Sumo Deadlift High Pulls 95lbs men/65lbs women

12 August 2010
Thursday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 Rounds for total amount of reps
Alternate movements
30 sec work Burpees
30 sec rest
60 sec work Sumo Deadlift High Pulls 75lbs men/55lbs women
60 sec rest
90 sec work Burpee
90 sec rest

Rest 5-10 minutes

3 rounds
Interval run
30 sec work
30 sec rest
60 sec work
60 sec rest
90 sec work
90 sec rest

11 Aug 2010
Wed
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
10 Rounds
5 pullups
10 pushups
15 KB swings 55lbs men/35lbs women

09 Aug 2010
Monday
WOD
500 meter row
21 Push Press 95lbs men/65lbs women
21 Knee to Elbow

500 meter row
15 Push Press
15 Knee to Elbow

500 meter row
9 Push Press
9 Knee to Elbow
Apologize for the lack of post, I've been in the middle of redeployment, but I should be back on track now. We will start the 5,3,1 lifting program tuesday.

04 August 2010
WOD
3 rounds
1/4 mile walk 15% on treadmill
15 Deadlift 225 men/155 women
15 Push Press 95 men/65 women

20:46MP

Ollie pulling "security" until Papa comes home.

03 August 2010


Strength Work


Squat Clean Big 21 on the last set do 10 front squats





WOD


For time:


Power Clean 135lbs men/95lbs women


Chest Bar Ball Pullups


10,9,8,7,6,5,4,3,2,1

31 July 2010
WOD
1 x 13.5% Hill for .09 on treadmill
50 KB Swings
1 x 13.5% Hill for .09 on treadmill
40 KB Swings
1 x 13.5% Hill for .09 on treadmill
30 KB Swings
1 x 13.5% Hill for .09 on treadmill
20 KB Swings
1 x 13.5% Hill for .09 on treadmill
10 KB Swings

14:25 MP

30 July 2010
Strength Work
Shoulder Press
1 ladder from 1 to 5 reps

WOD
Hill sprint (13.5% on treadmill) 0.09mile or 100 meters
40 pullups
50 pushups
50 situps
50 squats
Do a Hill sprint everytime you have to stop and everytime you start a new movement
13:21 MP

29 July 2010
Strength Work
Warmup
Big 21 with squat cleans
Deadlift Ladder up to 5 reps

28 July 2010
WOD
This will be weird, but it was a nice change of pace. The theme is to stay on your hands as much as possible and perfect no mo pushups.
Hold the up position of push up for 1 min immediately followed by 25 No Mo pushups followed by 1 min of holding the up position of the push up
Rest 2 min
25 No Mo pushups, followed by Hold the up position of push up for 2 min, 25 No Mo pushups
Rest 2 min
Hold the up position of push up for 1 min immediately followed by 25 No Mo pushups followed by 1 min of holding the up position of the push up
Reps are recommendations, if necessary lower the reps to appropriate level.

Score = number fouls i.e. number of times you come out of the up position in any way

rest 2 min
5 no mo push up followed by rotating clockwise with the feet at the 9 oclock and hands 3 oclock, do 5 no mo pushups followed by rotating clockwise with feet at 12 and hands at 6 oclock, do 5 no mo pushups, followed by rotating clockwise with feet at 3 and hands at 9, do 5 no mo pushups, immediately do 10 rockers
rest 1 min

assume up position of the pushup and do one no mo pushup, move entire body in the push up position the width of your shoulders, do one no mo pushup, continue this pattern for 10 pushups, then change directions and return to the starting position in the same manner.
Score=number of times you come out of the push up position.

Run
5K

27 July 2010
WOD
50 Box Jumps 24 inch
15 Pullups
40 Box Jumps 24 inch
15 Pullups
30 Box Jumps 24 inch
15 Pullups
20 Box Jumps 24 inch
15 Pullups
10 Box Jumps 24 inch
15 Pullups

26 July 2010
Strength work
Big 21 with squat clean for warmup
WOD
Back Squat
1 Ladder

25 July 2010
WOD
3 Rounds
400 meter run
Push Press 95lbsmen/ 65lbs women
PP 21,15,9
7:26 MP

24 July 2010
Strength Work
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before

WOD
For 30 minutes on the minute every minute complete the following:
5 Pullups
10 Push ups
15 Air Squats

22 July 2010
WOD
Run 5K

20 July 2010
Strength Work
Shoulder Press
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before

WOD
10 Rounds
10 KB Swings 55lbs men/35lbs women
10 Pullups

19 July 2010
Strength Work
Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
Sumo deadlift high pull 75lbs men/55lbs women
Slam ball 40lb ball
As many reps as possible in 10 minutes: if you do 10 reps with SDHP, then you must d0
10 reps with slam ball, you can change it up every round, but your reps must always match.

Rest 2 minutes

Squat thrust (burpee without the jump or pushup)
Dumbbell swings with 55lb dumbbell men/35lb dumbbell women
As many reps as possible in 10 minutes:if you do 10 reps with squat thrust, then you must d0 10 reps with DB Swings, you can change it up every round, but your reps must always match.

Rest 2 minutes

Push press 95lbs men/75lbs women
24 inch box jumps

As many reps as possible in 10 minutes:if you do 10 reps with Push Press, then you must d0 10 reps with Box Jumps, you can change it up every round, but your reps must always match.

16 July 2010
Strength Work
Shoulder Press
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
As many rounds in 30 minutes:
10 Pull Ups
10 Ring Dips
25 Squats
Rest 60 seconds

14 July 2010
Strength Work
Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
Hang Power Clean 95lbs men/65lbs women
Dips
As many reps as possible in 10 minutes: if you do 10 reps with HPC, then you must d0
10 reps with Dips, you can change it up every round, but your reps must always match.
Rest 2-3 minutes

Thrusters 95lbs men/65lbs women
Pullups
As many reps as possible in 10 minutes: if you do 10 reps with Thrusters, then you must d0
10 reps with Pullups, you can change it up every round, but your reps must always match.
Rest 2-3 minutes

Jumping Split lunges
Mountain Climbers
As many reps as possible in 10 minutes: if you do 10 reps with JSL, then you must d0
10 reps with Mountain Climbers, you can change it up every round, but your reps must always match.

12 July 2010
Warmup
3 rounds
Pullups x 10
Situps x 25
dot drill
handstand holds for 30 seconds

WOD
Sumo deadlift high pull 75lbs men/55lbs women
Slam ball 12lb ball
As many reps as possible in 10 minutes: if you do 10 reps with SDHP, then you must d0
10 reps with slam ball, you can change it up every round, but your reps must always match.
200 total reps MP
Rest 2 minutes

Squat thrust (burpee without the jump or pushup)
Dumbbell swings with 55lb dumbbell men/35lb dumbbell women
As many reps as possible in 10 minutes:if you do 10 reps with squat thrust, then you must d0 10 reps with DB Swings, you can change it up every round, but your reps must always match.
167 total reps MP
Rest 5 minutes

Push press 95lbs men/75lbs women
24 inch box jumps

As many reps as possible in 5 minutes:if you do 10 reps with Push Press, then you must d0 10 reps with Box Jumps, you can change it up every round, but your reps must always match.
67 total reps MP

10 July 2010
Strength Work
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets

WOD
As many rounds as possible in 10 minutes
10 Squat thrust (burpee minus the push up and jump)
10 Mountain Climbers
10 No Mo Push ups

08 July 2010
Strength Work
Back Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets

Warmup
3 rounds
10 double unders
10 Burpees with no pushups

WOD from CrossFit Main Site
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

11:13 MP

Core to extremity training.

07 July 2010
Strength Work
3 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between reps
Shoulder Press
Weighted Dips or Bench Press

06 July 2010
Strength Work
Clean
Ladders x 2
Ladder = 1 rep, 2 min rest, 2 reps, 2 min rest, 3 reps, 2 min rest
Choose a little lighter than a weight you would use to do 3 sets of 5 reps
MP 2 Ladders with 185

WOD
5 Hill (13.5% on treadmill) sprints with 1 min rest between sprints
rest 2 minutes
Tabata squats
10 min rest

Hill sprint (13.5% on treadmill) 0.09mile or 100 meters
40 pullups
50 pushups
50 situps
50 squats
Do a Hill sprint everytime you have to stop and everytime you start a new movement
MP 15:45

04 July 2010
Warm-up
3 rounds
25 Double unders
25 push ups, hold to of push up position for 1 minute, 25 pushups

WOD
Warmup Row 10 min easy
Row 500 meters all out
Row 200 meters easy
Row 1000 meters all out
Row 200 meters easy
Row 500 meters all out

WOD courtesy Jon Carlock

03 July 2010
Warmup
3 rounds
25 double unders
10 Squats with barbell
25 push ups
25 situps
10 back ext

WOD
3 Rounds of 10 at each movement.
Do all 3 rounds of the movement before moving to the next movement.
Squat 185 men/130 women
Deadlift 235 men/165 women
RDL 135 men/95 women
Shoulder press 75 men/55 women
Incline Press 115 men/80 women
Bent Row 75 men/55 women
Pull-up
Dips
Pullups
Set all your stations up before you start. This workout looks simple enough, but there is a catch. You get 80 seconds for each set including rest. So, if it takes you 20 seconds to do 10 reps you get 60 sec rest. If it takes you 60 sec to do 10 reps, you will only get 20 sec rest.

Workout Courtesy Jon Carlock

02 July 10
Power
Power Snatch
3 sets of 1 rep at 90% of your heaviest weight used on Monday

WOD
Run 1 mile easy pace
3 x 20 sec work x 40 sec rest (10mph)

6 x 60 sec @ 10mph 2 min rest between each set

Run 1 mile easy pace