Friday, 1 January 2010

If you aren't doing the Colossal Challenge this weekend, do the following:

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Deadlift - Set a new 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 6 June 2009)

So, what's your New Year's resolution? Mine is to finally go truly Paleo (well, more like 80-90%). For the next month, I am going to follow The Whole30 Challenge and go completely strict for 30 days to help my body completely remove all of the junk and recover. If anyone wants to join me, I'll be posting my daily intake to the comments, feel free to do the same.

To start off on the right foot, I've downloaded 2 Paleo receipe books from The Performance Menu. For the record, making spaghetti out of spaghetti squash is amazing!

***Note: I realized that posting the Colossal Challenge WODs at noon Hawaii time doesn't really give those of you back in Bahrain adequate time to prepare. So with that said, the WODs will be posted at 7am tomorrow morning.

Wednesday, 30 December 2009

Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

WOD:
- Sprint 100m
- 10 Burpees
- Sprint 100m
- 20 Pull-ups
- Sprint 100m
- 30 Push-ups

Post weights and time to comments.

Tuesday, 29 December 2009

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Shoulder Press - Set a new 3 Rep Max

WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs
(Compare to 16 September 2009)

Post weights and time to comments.

Monday, 28 December 2009

Skill Work:
- 2 Position Clean (Above Knee, Floor) - 70% of Clean 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups
(Compare to 29 August 2009)

Post weights and time to comments.

Saturday, 26 December 2009

Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3

Strength:
Incline Bench Press - Set a new 5 Rep Max
(Use bands if you have them)

WOD:
21-18-15-12-9-6-3:
- Pull-ups
- Push-ups
- Sit-ups
- Squats

Post weights and time to comments.

***NOTE: The Second Colossal Challenge will take place next weekend. The WODs will be posted Friday at noon HST. The format and timetable (i.e., videos being due no later than Sunday at midnight) will be the same, so please plan accordingly.

Friday, 25 December 2009

Skill Work:
- Muscle Snatch - 85% x 2 x 2
- (Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Muscle-up for four minutes
Rest precisely 3 minutes

No rest between finishing Tabata squats and muscle-ups. Multiply lowest squat count of all eight intervals by the number of muscle-ups completed in four minutes for each round.

Post weights and results to comments.

Wednesday, 23 December 2009

WOD:
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m

Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.
(Compare to 31 October 2009)

Post times to comments.

Tuesday, 22 December 2009

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
- Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats
(Compare to 26 May 2009)

Post weights and time to comments.

Monday, 21 December 2009

Strength:
Back Squat - Set a new 3 Rep Max

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

WOD:
15-12-9
- Squat Cleans, 135 lbs
- Muscle-Ups

Saturday, 19 December 2009

Strength:
Split Jerk - Set a new 1 Rep Max

WOD:
"Run With Angie"
- 100 Pull-ups
- Run 400 meters
- 100 Push-ups
- Run 400 meters
- 100 Sit-ups
- Run 400 meters
- 100 Squats

Post weight and time to comments.

Friday, 18 December 2009

Strength:
Deadlift - Set a new 1 Rep Max

Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Split Jerk - 70% x 2 x 3

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 24 August 2009)

Post weights and time to comments.

Wednesday, 16 December 2009

Skill Work:
Double Unders - If your max number of DUs in a single attempt is under 30, do 10 sets of 75% of your max jumps (i.e.: Max=20, 10 sets of 15). If your max number of DUs in a single attempt is over 30, do 5 sets of 75%.

WOD:
"Eva"
5 Rounds for Time:
- Run 800 meters
- 30 KB swings, 2 pood (or 75 lbs DB)
- 30 Pull-ups

Post time to comments.

Tuesday, 15 December 2009

Strength:
Bench Press - Set a new 1 Rep Max

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
(Compare to 13 May 2009)

Post weight and time to comments.

Monday, 14 December 2009

Strength:
Back Squat - Set a new 1 Rep Max
(No box or bands; competition style lift)

Skill Work:
Power clean & jerk - 75% x 1 x 10; 1 min rest between reps

WOD:
"Sandy Elizabeth"
21-15-9
- Sandbag Squat Cleans, 95 lbs
- Ring Dips

Post weights and time to comments.

Rest Day - 13 December 2009

2010 CrossFit Games information has been posted!

The major change this year is that there will now be an additional step in the Qualification process. Athletes must pass through Sectional qualifiers before moving on to the Regionals to qualify for the 2010 Games.

Also of note is that this year's Online qualifier will only be available to deployed Armed Forces...therefore, those of you in Bahrain that can't make it to CrossFit Asia to compete (our region), then you'll still have the opportunity to qualify.

Oh, and did I forget to mention that this year's winner will be taking home $25,000?! Bring your A-game people!

The new URL is http://games2010.crossfit.com Be sure to head over there to get the most recent updates and accurate information.

Saturday, 12 December 2009

Strength:
Shoulder Press - Set a new 1 Rep Max

Skill Work:
- Rope Climbs
or
- Handstand Hold - 90 seconds total

WOD:
(From OPT's Blog)
- On the minute every minute for 7 minutes perform 5 Squat Clean Thrusters (Note: Ricky in the video weighs 150 lbs) - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
Rest 3 minutes EXACTLY
- On the minute every minute for 5 minutes perform 10 challenging pull-ups (if you can do 10 chest-to-bar easily, do them weighted; if pull-ups alone are challenging do them); they have to be unbroken
Rest 1 minute EXACTLY
- On the minute every minute for 3 minutes perform 25 unbroken sit ups: feet unanchored, hands at temples

Post weight and results/thoughts to comments.

Friday, 11 December 2009

Strength:
Deadlift - Set a new 3 Rep Max

Skill Work:
- Clean Pull - 105% (of Clean) x 2 x 3
- Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets

WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
(Compare to 15 May 2009)

You must complete all reps of an exercise before moving on to the next one.

Sandbags and Odd Objects

How to Make your very own sandbag!


Left: Contractor Bags and a 10 lbs double-bagged "filler bag" ready to go into the duffel.
Right: Play Sand.



Left: Military Duffel Bag.
Right: An assortment of canvas duffel bags makes up our fleet.


Required Items
- Play Sand (50 lbs bags run for about $3.00; where else can you buy 200 lbs of weight for $12?!)
- Contractor Bags (3- or 4-mil)
- Canvas or Duffel Bag

Steps
1. Take a contractor bag and fill it with your desired weight of sand. NOTE: I chose 10 lbs so that I can more accurately match the total sandbag weight to the skill and strength levels of various trainees. You may decide that 20 or 25 lbs filler bags work better for you.
2. Tie off the bag and put it into another contractor bag. Twist this bag closed then "double" it back on itself before tying it off. This will help prevent leaks and breaks.
3. Take your "filler bags" of weight and put them into the duffel bag. Clip or tie the duffel bag closed.
4. Many duffel bags often come with backpack-type straps. For safety and training difficulty purposes, I recommend that you cut these off.
5. Voila! You're done! Now go lift heavy shit!

More Information
Click HERE for a great video by San Francisco CrossFit which demonstrates how much more difficult a WOD can become when a sandbag is utilized instead of an evenly-weighted barbell.

Odd objects in general are simply GREAT for strength training: sandbags, kegs, logs, beach balls filled with water, etc... all make great implements to add a different stimulus to your training. Seek out and add these items to your collection! Pick a CrossFit WOD and use an odd object instead of a barbell for loading! To replicate similar metabolic demands, use 50-75% of the Rx'd loading. To make the WOD more strength biased, use the Rx'd weight and prepare for a grueling, grip-intensive grind.

For more information, head over to the CrossFit Journal and do a search for additional information regarding sandbag training. As always, at $25 per year, the CFJ is an amazing resource at an even more amazing price; if you don't have a subscription, head over there RIGHT NOW and get one...you won't be disappointed!

(PS: You might see some sandbag stuff come up towards the...ahem...end of the month, so it might benefit you to go make one and start practicing...)

Wednesday, 9 December 2009

Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!

WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
(Compare to 28 April 2009)

Tuesday, 8 December 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Nasty Girls" (Click for a motivational Video Demo)
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs
(Compare to 19 March 2009)

Monday, 7 December 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
(Compare to 22 May 2009)

Saturday, 5 December 2009

Strength:
Push Press - Set a new 3 Rep Max

WOD:
"Lumberjack 20"
- 20 Deadlifts, 275 lbs
- Run 400 meters
- 20 KB Swings, 2 pood (or 75 lbs DB)
- Run 400 meters
- 20 Overhead Squats, 115 lbs
- Run 400 meters
- 20 Burpees
- Run 400 meters
- 20 Pull-ups, Chest to Bar
- Run 400 meters
- 20 Box Jumps, 24"
- Run 400 meters
- 20 DB Squat Cleans, 2 x 45 lbs DBs
- Run 400 meters

This new Hero WOD is in remembrance of our brothers and sisters who lost their lives in the vicious terrorist attack on Ft. Hood on 5 November, 2009. CrossFit Lumberjack has setup a donation page to ensure that the significant needs of the families of the fallen Soldiers are met. Our hearts and prayers go out to those whose lives were forever changed on that fateful day.

Friday, 4 December 2009

Strength:
Deadlift - Set a new 5 Rep Max!

WOD:
Death by Tabata
(Again from CrossFit Football...this one is a killer!)
Alternating Tabatas
- Deadlift, 185 lbs
- Burpees

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

Post weight, total number of reps, and number of reps per exercise to comments.

Wednesday, 2 December 2009

WOD:
(Courtesy of CrossFit Football)

- 10 Power Cleans
- 20 Push Ups
- 9 Power Cleans
- 19 Push Ups
- 8 Power Cleans
- 18 Push Ups
- 7 Power Cleans
- 17 Push Ups
- 6 Power Cleans
- 16 Push Ups
- 5 Power Cleans
- 15 Push Ups
- 4 Power Cleans
- 14 Push Ups
- 3 Power Cleans
- 13 Push Ups
- 2 Power Cleans
- 12 Push Ups
- 1 Power Clean
- 11 Push Ups

*Use 75% of 1 RM for Power Clean weight

Post loads and times to comments.

Tuesday, 1 December 2009

Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)

WOD:
"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups
(Compare to 15 June 2009)

Monday, 30 November 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 7 September 2009)

Saturday, 28 November 2009

WOD:
From our friends over at CrossFit Sigonella...

21-15-9
- Thrusters, 135 lbs
- Deadlifts, 275 lbs

Post time to comments.

Friday, 27 November 2009

The winner of the challenge gets to take on this guy for his crown...

Ok, it's time for something new! As we all know, competition is the king of training stimulus, so during the last week of each month, CFBF will be holding an internet challenge. The "prize" is nothing more than bragging rights and having your name posted on the CFBF mainpage with a link to your YouTube or Vimeo account.

Colossal Challenge #1

WOD 1:

Run 1 mile - For Time

Rest precisely 20 minutes

WOD 2:

Overhead Squat - 1 Rep Max

Rest no more than 4 hours

WOD 3:

"Nate"

AMRAP in 20 minutes:

- 2 Muscle-ups

- 4 Handstand Pushups

- 8 Kettlebell (or DB) Swings, 2 pood (75-lbs)

Rules & WOD Descriptions

All WODs must be videotaped and unedited footage must be posted to any online video sharing site (YouTube, Vimeo, etc...) no later than MIDNIGHT (Hawai'i Standard Time), Sunday, 29 November 2009.

WOD 1 - Simple: run 1 mile as fast as possible. Since this IS a competition, competitors must complete the distance on a track or treadmill (at 1% incline), or use a GPS device to ensure precise distance. Video: if on the track, do the best you can to show as much of the track as possible and show the watch to the camera with the stopped time upon completion of the run ; treadmill, ensure the "control panel" and the runner are in the frame the entire time; GPS - find a safe place to keep the camera with a view of the start/finish "line," start the camera, show that the GPS device is reset (zero on the timer and distance) go to the line and start the run, upon completion of the run, show the GPS device to the camera, ensuring that the distance travelled and time are clearly visible. Scoring will be determined from the fastest time to the slowest.

WOD 2 - Bar may start in a rack or on the floor; if starting in the rack, the bar must be jerked/pressed from the shoulders (either in front of or behind the neck) into the overhead position. With the bar locked out overhead, squat down until the crease of the hip is below the top of the knee. If there is any question if proper depth was met, then the rep will not count, therefore, make sure you get DEEP! The competitor has as many attempts as needed to reach his/her 1RM and the event is ended when the competitor elects to stop or fails on any particular weight 3 times. Video: ensure the camera is set at an angle that clearly shows the relationship between the hip and the knee - to the side and slightly behind is best. The camera need NOT run during the rest intervals and only video clips of your top 2 successful lifts are required to be submitted. Scoring will be determined by the highest amount of weight lifted in a single attempt down to the lowest weight.

WOD 3 - Required Range of Motion (ROM): MUs - fully open shoulder at the bottom, elbows fully locked out at the top; HSPU - a wall or other vertical support surface may be utilized, at the top the elbows must be fully locked out, at the bottom the forehead MUST touch the ground on each rep; KB swings - when 'bell is overhead, a portion of the ear must be visible in front of the arm when viewed from the side. Video: Ensure each rep completed by the competitor is caught on film from an angle that allows the viewer to clearly see that the ROM is being met. If it isn't on the video, the rep doesn't count! Also, as the major online video sharing sites have a 10 minute cap, please divide the video up into 2 clips, Part 1 and Part 2. A "missed rep" due to a video cutoff at the transition point from Part 1 to Part 2 will not constitute a DNF. Scoring will be determined by the highest number of rounds (and partial rounds in the event of a tie) down to the lowest number of rounds completed within the 20 minute period.

Post questions, thoughts, WOD results, and links to the videos to comments.

Wednesday, 25 November 2009

WOD:
Row 5k

Post time to comments.

Tuesday, 24 November 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
(Compare to 12 June 2009)

Post number of rounds and total number of pullups to comments.

Monday, 23 November 2009

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
"Filthy Fifty"
For time:
- 50 Box jumps, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders
(Compare to 17 April 2009)

Post weight and time to comments.

Saturday, 21 November 2009

Strength:
Split Jerk - Set a new 1 Rep Max

WOD:
"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats

Rest precisely 3 minutes between rounds.
(Compare to 27 May 2009)

Post weight, round times, and total time to comments.

Friday, 20 November 2009

Strength:
Deadlift - Set a new 5 Rep Max

WOD:
"Christine"
3 Rounds for Time:
- Row 500 meters
- 21 Deadlifts, Bodyweight
- 21 Box Jumps, 24"
(Compare to 15 August 2009)

Post weight and time to comments.

Wednesday, 18 November 2009

WOD:
Five rounds for time of:
- Run 400 meters
- 15 Hang Squat Cleans, 95-lbs

Post time to comments.

Tuesday, 17 October 2009

Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 18 May 2009)

Post weight and time to comments.

Monday, 16 November 2009

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
Three rounds for time of:
- Run 800 meters
- 30 Pull-ups
- 40 Push-ups
- 50 Squats

Post weight and time to comments.

Saturday, 14 October 2009

Strength:
Split Jerk - Set a new 1 Rep Max

WOD:
"Fractured Fran"
5 Rounds for Time of:
- 9 Thrusters, 95 lbs
- 9 Pull-ups
(Compare time to last "Fran" 30 October 2009...the amount of work is identical...thoughts?)

Post weight and time to comments.

Friday, 13 October 2009

Strength:
Deadlift - Set a new 3 Rep Max!

WOD:
3 Rounds for Time of:
- Row 500 meters
- 21 Ring dips

Post weight and time to comments.

Wednesday, 11 October 2009

WOD:
For time:
- 21 Deadlifts, 185 lbs
- Run 400 meters
- 21 Knees to elbows
- 18 Deadlifts, 185 lbs
- Run 400 meters
- 18 Knees to elbows
- 15 Deadlifts, 185 lbs
- Run 400 meters
- 15 Knees to elbows
- 12 Deadlifts, 185 lbs
- Run 400 meters
- 12 Knees to elbows

Post time to comments.

Tuesday, 10 November 2009

Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Chelsea"

For 30 minutes, each minute on the minute perform:
- 5 pull-ups
- 10 push-ups
- 15 squats

If you are unable to complete a round in the allotted minute, rest for the next minute and continue on until you hit 30 minutes.

Post weight and results to comments.

Monday, 9 October 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
"Diane"
21-15-9
- Deadlifts, 225 lbs
- Handstand Push-ups
(Compare to 1 September 2009)

Post weight and time to comments.

Saturday, 7 October 2009

Strength:
Shoulder Press - 3 x 3

WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups

Post weight and number of rounds to comments.

Friday, 6 November 2009

Strength:
Deadlift - Set a new 1 Rep Max

WOD:
Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Wednesday, 4 October 2009

WOD:
Run 10K

Tuesday, 3 November 2009

Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)

WOD:
3 rounds for time of:
- Row 500 meters
- 7 Muscle-ups

Post weight and time to comments.

Monday, 2 November 2009

Strength:
Back Squat - Set a new 1 Rep Max
(Use a box and bands if you have them)

WOD:
Max Reps in 10 minutes:
- Move 135 lbs from ground to overhead any way possible while utilizing safe and proper technique

Post weight and method/reps to comments.

Saturday, 31 October 2009

Strength:
Push Press - 3 x 3

WOD:
Sprints
- 300m
- 200m
- 100m
- 200m
- 300m

Each effort should be just under 100%. Allow a fully recovery (3-5 minutes) before starting your next sprint.

Post weight and times to comments.

Friday, 30 October 2009

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Fran"
21-15-9
- Thruster, 95 lbs
- Pullups

Post weight and time to comments.

Wednesday, 28 October 2009

Skill Work:
- Handstand, Total of 90 seconds
- L-sit, Total of 90 seconds

WOD:
3 rounds for time of:
- Row 500 meters
- 50 Dips

Post time to comments.

Tuesday, 27 October 2009

Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
AMRAP in 20 minutes of:
- 10 Hang squat cleans, 135 lbs
- 25 Wall ball shots, 20 lbs

Post weight and number of rounds to comments.

Monday, 26 October 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
3 rounds for time of:
- Run 400 meters
- 30 Overhead squats, 75 pounds
- 21 Pull-ups

Post weight and time to comments.

Saturday, 24 October 2009

Strength:
Shoulder Press - 3 x 3

WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats

Post weight and number of rounds to comments.

Friday, 23 October 2009

Strength:
Deadlift - Set a new 5 Rep Max!

WOD:
4 Rounds for time:
- 50 meters, Walking Lunges
- 50 Situps

Post weight and time to comments.

Wednesday, 21 October 2009

Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!

WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile

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.

Post weight and time to comments.

Tuesday, 20 October 2009

Strength:
Incline Bench - Set a new 5 Rep Max
(Use bands if you have them)

WOD:
21-15-9
- Power Snatch, 95 lbs
- Burpees

Monday, 19 October 2009

Strength Work:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post weight and time to comments.

Wednesday, 16 September 2009

Skill Work:
Ring Work (Muscle-up progression, front/back levers, etc...)

WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs

Post skill work and time to comments.

Tuesday 15 September 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

Skill Work:
(Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3

WOD:
Row 1k

Monday, 14 September 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

Skill Work:
Snatch Balance - 95% x 1 x 3
Snatch - 80% x 3 x 3

WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups

Post weights and time to comments.

Saturday, 12 September 2009

Strength:
Push Press - 3 x 3

Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds

WOD:
Modified "Michael"
6 Rounds for Time:
- Run 400 meters
- 25 Back Extensions
- 25 Sit-ups

Post weight and time to comments.

Friday, 11 September 2009

Let us never forget what we bleed for. Our thoughts and prayers go out to the families and friends of each and every one of the 2,974 innocent lives that were taken 8 years ago.

Strength:
Deadlift - Set a new 3 Rep Max!

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets

WOD:
21-15-9
- Double Unders
- Thrusters, 75 lbs

Post weights and time to comments.

Wednesday, 9 September 2009

Skill Work:
Turkish Get-Up - Set a new 1 Rep Max (w/ both arms!)

WOD:
AMRAP in 30 minutes
- Row 250 meters
- 5 Burpees
- 10 KB Swings, 1 pood (or 35 lbs DB)

Post weight and number of rounds to comments.

Tuesday, 8 September 2009

Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)

Skill Work:
Snatch Complex (Power Snatch + 2 Overhead Squats + Snatch Balance) - 75% of Snatch x 3 sets

WOD:
5 Rounds of the following for time:
- 20 Air Squats
- 15 Push press, 95 lbs
- 10 Squat Cleans, 95 lbs
- 5 L-pullups

Post weights and time to comments.

Monday, 7 September 2009

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

Skill Work:
Muscle Snatch - 75% (of MS 1RM) x 3 x 3
Split Jerk - 75% x 3 x 3

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 30 May 2009)

Post weights and time to comments.

Saturday, 5 September 2009

Strength:
Shoulder Press - 3 x 3

WOD:
Three rounds for time of:
- Run 800 meters
- 25 L-pull-ups
- 30 Overhead squats, 75 lbs

Post weight and time to comments.

Friday, 4 September 2009

Strength:
Deadlift - Set a new 1 Rep Max!

Skill Work:
Snatch Balance - Heavy Single; 85% x 2 x 2

WOD:
"Fat Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs

Enjoy a video of Greg Amundson, one of the original CF firebreathers, absolutely crushing this WOD HERE!

Post weights and time to comments.

Rest Day, 3 September 2009

WOD:
Go out and scour the internet for interesting articles relating to CrossFit, fitness, nutrition, training, etc... Post links and your thoughts to comments.

Wednesday, 2 September 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Hefty Barbara"
Five rounds, each for time of:
- 10 Pull-ups, 45 lbs
- 15 Ring Push-ups
- 20 GHD Sit-ups
- 25 Pistols, Alternating Legs

Rest precisely 3 minutes between rounds.

Post weight and times for each round to comments.

Tuesday, 1 September 2009

Strength:
Overhead Squat - 3 x 3

Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds

WOD:
"Diane"
21-15-9
- Deadlift, 225 lbs
- Handstand Pushups
(Compare to 14 June 2009)

Post weight and time to comments.

Monday, 31 August 2009

Olympic Lifting Total

Set a new 1 Rep Max!!!

- Snatch
- Clean & Jerk

Treat this as if you were at a competition. You are to take 3 attempts per exercise.
(Compare to 18 June 2009)

Post weights from each lift and the total of your best 2 lifts to comments.

Rest Day - 30 August 2009

Rest up, tomorrow's gonna be a big day!

Here are some motivational videos to tide you over in the meantime...I'm not sure what the connection is between O-lifting and Ramstein, but whatever, the videos are still pretty cool. I'm actually shocked by the utter lack of kick ass weightlifting compilations out there. Oh well, enjoy!

Saturday, 29 August 2009

Strength:
Shoulder Press - Set a new 1 Rep Max!

Skill Work:
Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets

WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups

Post weights and time to comments.

Friday, 28 August 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

Skill Work:
Muscle Snatch - Heavy Single; 70% of single x 1 x 3
(Focus on turnover speed)

WOD:
AMRAP in 15 minutes:
- 100m Farmer Carry
- 10 Pullups
- 10 Burpees

Post weights and number of rounds to comments.

Wednesday, 26 August 2009

Skill Work:
- Handstand Hold - Total 60 seconds
- L-sit - Total 60 seconds

WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows

Post time to comments.

Tuesday, 25 August 2009

Strength:
Incline Bench Press - Set a new 1 Rep Max
(Use bands if you have them)

Skill Work:
3 Position Snatch (Floor, Mid-hang, High-Hang) - 70% x 3 sets

WOD:
"Helen"
Three rounds for time:
- Run 400 meters
- 21 KB Swings, 1.5 pood (or 55 lbs dumbbell)
- 12 Pull-ups

(Compare to 8 April 2009)

Post weights and time to comments.

Monday, 24 August 2009

Strength:
Deadlift - Set a new 3 Rep Max
Deadlift - Choose a weight that allows to you pull 15-20 reps

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats

You must complete all reps of one exercise before moving on to the next.
(Compare to 26 June 2009)

Post weights and time to comments.

Saturday, 22 August 2009

Strength:
Split Jerk - Set a new 1 Rep Max!

WOD:
"Murph"
For time:
- Run 1 mile
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- Run 1 mile

Post weight and time to comments.

Friday, 21 August 2009

Strength:
Back Squat - Find your 1 Rep Max
(Use a box and bands if you have them)

Skill Work:
Snatch - Heavy Single; 85% of single x 1 x 3

WOD:
AMRAP in 10 minutes:
- 5 Deadlifts, 185 lbs
- 10 Pull ups
- 15 Push Jerks, 115 lbs

Wednesday, 19 August 2009

Skill Work:
Pick any gymnastics movement (muscle-up, handstand, front lever, planche, etc...) and spend 15 minutes on it.

WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats

Post skill work and total rounds to comments.

Tuesday, 18 August 2009

Strength:
Incline Bench Press - Set a new 3 Rep Max

Skill Work:
Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets

WOD:
Row 2K

Monday, 17 August 2009

Strength:
Deadlift - Set a new 5 Rep Max

Skill Work:
3 Position Snatch (Floor, Mid-hang, High-Hang) - 70% x 3 sets

WOD:
"Ryan"
Five rounds for time of:
- 7 Muscle-ups
- 21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Post weights and time to comments.

Saturday, 15 August 2009

Strength:
Shoulder Press - 3 x 3

WOD:
"Christine"
3 Rounds for time:
- 500m Row
- 12 Deadlifts, Bodyweight
- 21 Box Jumps, 20"

Post time to comments.

Remember, tomorrow is a rest day based on the new schedule, so get your butt out to the water park, golf course, or mall. Carpe Diem!

Friday, 14 August 2009

Strength:
Back Squat - Set a new 3 Rep Max!

Skill Work:
Muscle Snatch - 75% (of MS 1RM) x 3 x 3

WOD:
For time:
- 400 m run
- 50 air squats
- 400 m run
- 50 kettlebell swings (35/26)
- 400 m run
- 50 push ups
- 400 m run

Rest Day - 13 August 2009

Starting this week, we are going to be experimenting with a 3 on 1 off / 2 on 1 off cycle, in an attempt to help bump up the recovery a bit and make this type of programming more sustainable for the long term. Feel free to throw in an extra CrossFit Endurance WOD every few days if you don't feel like the 3/1/2/1 is taxing you enough.

I need everyone's feedback regarding how you feel after 2 or 3 weeks to let me know if we should stick with it or switch back to a straight 3/1 cycle. But remember: it's not about how much you CAN do, but how much you NEED to do in order to force an adaptation and move your fitness to the next level. So, please keep the crack addict behavior to a minimum and enjoy those days off!

Wednesday, 12 August 2009

Skill Work:
Spend 10-15 minutes working on your Goat.

WOD:
(The 2009 CrossFit Games Final WOD; watch the women get after it HERE!!!)
- 15 Squat Cleans, 155 lbs
- 30 Toes-to-Bar
- 30 Box Jumps, 24 inches
- 15 Muscle-Ups
- 30 Push Presses, 40-lbs Dumbell
- 30 Double-Unders
- 15 Thrusters, 135-lbs
- 30 Pull-Ups
- 30 Burpees
- 300 ft Walking Lunges, 45 lbs plate overhead

Post time to comments.

Tuesday, 11 August 2009

Strength:
Incline Bench Press - 5 Rep Max

WOD:
For time:
- 135 lb Thruster, 10 reps
- 50 Double-unders
- 135 lb Thruster, 8 reps
- 40 Double-unders
- 135 lb Thruster, 6 reps
- 30 Double-unders
- 135 lb Thruster, 4 reps
- 20 Double-unders
- 135 lb Thruster, 2 reps
- 10 Double-unders

Post time to comments.

Monday, 10 August 2009

I would like to apologize to everyone for my delayed absence from the blog. I have no excuse for it, just lost touch with the world for awhile. Many thanks to everyone for the swift kick in the @&&. Moving on...

Strength:
Deadlift - 3 Rep Max

WOD:
Run 1 mile
- Two minutes of each:
- Row
- 30 pound Dumbbell thrusters
- 20 pound Medicine ball cleans
- Double-unders
- Pull-ups

The clock runs continuously for the 10 minutes after the run.

Post total time and total reps plus calories (from row) to comments.

Friday, 10 July 2009

Jeremy Theil, Jason Khalipa, and Josh Everett on the podium at the 2008 CrossFit Games. Who will take the title of World's Fittest Man in 2009?

The 2009 CrossFit Games start today. Be sure to check out the Games site for updates throughout the day. Yours truly will be there as a judge.

Skill Work:
Pick the thing you hate the most (aka: your Goat) and spend 10-15 minutes on it.

WOD:
Run 5K.

Thursday, 9 July 2009

Skill Work:
- Clean Pull - 105% x 2 x 3
- (Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3

Strength:
Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 12 minutes:
- Row 250 meters
- 10 Pullups
- 10 Ring Dips

Post weights and time to comments.

Wednesday, 8 July 2009

Skill Work:
Overhead Squat - Heavy Single; 85% x 1 x 3
Snatch - Heavy Single; 85% x 1 x 3

Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)

WOD:
Modified "Last Ascent"
15-10-5
- Back Squats, 225 lbs
- Box Jumps, 32"
(Compare to )

Post weights and time to comments.

Monday, 6 July 2009

Skill Work:
Turkish Get Ups - Find your max! Don't forget to try different objects like a barbell, kettlebell, or the cute girl on the treadmill. :-)

WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power cleans, 135 lbs
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
(Compare to 2 May 2009)

Post weights and rounds completed for each of the 5 cycles to comments.

Sunday, 5 July 2009

Are you taking your Fish Oil daily? NO?! Well, here is a compelling study that shows why you should go out and buy a bottle RIGHT NOW.

Omega-3 and Muscle

Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3

Strength:
Incline Press - Set a new 3 Rep Max!

WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"

Post weights and time to comments.

Saturday, 4 July 2009

Happy 4th of July!!!

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3

Strength:
Deadlift - Set a new 3 Rep Max!

WOD:
"Tabata Something Else"
Complete 8 rounds of 20 seconds Work, 10 seconds Rest for each of the following exercises. There is no rest in between exercises.
- Pullups
- Pushups
- Situps
- Squats

Post weights and number of reps per round of each exercise.

Thursday, 2 July 2009

Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds

WOD:
AMRAP in 20 minutes:
- 20 Squats
- 15 Situps
- 10 Pushups
- 5 Pullups
*Rest precisely 30 seconds after each round.

Wednesday, 1 July 2009

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

Strength:
Shoulder Press - Set a new 1 Rep Max!

WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups

Post weights and time to comments.

Tuesday, 30 June 2009

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Back Squat - Set a new 1 Rep Max!
(Use a box and bands if you have them)

WOD:
AMRAP in 15 minutes:
- 5 Power Snatches, 95 lbs
- 10 Clapping Pushups
- 15 Air Squats

Sunday, 28 June 2009

WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"

Post number of rounds to comments.

Saturday, 27 June 2009

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Incline Bench - Set a new 1 Rep Max!

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs
(Compare to 1 May 2009)

Post weights and time to comments.

Friday, 26 June 2009

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Deadlift - Set a new 1 Rep Max!

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats

You must complete all reps of one exercise before moving on to the next.
(Compare to 1 March 2009)

Post weights and time to comments.

Wednesday, 24 June 2009

WOD:
15-12-9
- Squat Clean, 95 lbs
- GHD Situp
- Kettlebell Swing, 1.5 Pood (or 55 lbs dumbell)
- Burpees
- Wall Ball

Post time to comments.

Tuesday, 23 June 2009

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 8 minutes:
- 5 Handstand Pushups
- 10 Pullups
- 15 Double Unders

Post weights and number of rounds to comments.

Monday, 22 June 2009

Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
5 Rounds for time:
- 5 Deadlifts, 275 lbs
- 10 Burpees

Post weights and time to comments.

Saturday, 20 June 2009

Skill Work (at a moderate pace):
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

WOD:
"Running Grace"
- 15 Clean & Jerks, 135 lbs
- Run 200 meters
- 10 Clean & Jerks, 135 lbs
- Run 200 meters
- 5 Clean & Jerks, 135 lbs
- Run 200 meters

Post penalties and time to comments.

Friday, 19 June 2009

Skill Work:
Muscle Snatch - Heavy Single
Snatch Deadlift - 105% x 3 x 2

WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pullups
(Compare to 30 March 2009)

Post weights and time to comments.

Thursday, 18 June 2009

Set a new 1 Rep Max!!!

Snatch
Clean & Jerk

Treat this as if you were at a competition. You are to take 3 attempts per exercise. Post weight from each lift and the total of your best 2 lifts.

Rest Day - 17 June 2009

Head over to the CrossFit Journal and download the latest episode of CrossFit Radio and have a listen!

We're going heavy tomorrow so make sure you get plenty of rest and eat right!

Tuesday, 16 June 2009

WOD:
AMRAP in 20 minutes:
- 15 Hang Power Cleans, 115 lbs
- 12 Ring Dips
- 21 Situps

Post number of rounds to comments.

Monday, 15 June 2009

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Incline Press - Set a new 3 Rep Max

WOD:
"Annie":
50-40-30-20-10
- Double Unders
- Situps

Sunday, 14 June 2009

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Diane":
21-15-9
- Deadlifts, 225 lbs
- Handstand Pushups

Post weights and time to comments.

Friday, 12 June 2009

Skill Work:
- Handstand Hold - Total of 60 seconds
- L-sit - Total of 60 seconds

WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups

Post number of rounds and total number of pullups to comments.

Thursday, 11 June 2009

Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3

Strength:
Push Press - Set a new 3 Rep Max

WOD:
"Dia-Fran-E'beth"
- 21 Deadlifts, 225 lbs
- 21 Handstand Pushups
- 15 Thrusters, 95 lbs
- 15 Pullups
- 9 Squat Cleans, 135
- 9 Ring Dips

Wednesday, 10 June 2009

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max!
(Use a box and bands if you have them)

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box
(Compare to 3 April 2009)

Monday, 8 June 2009

WOD:
Five rounds for time of:
- 75 pound Thrusters, 21 reps
- 21 Double-unders

Post time to comments.

Sunday, 7 June 2009

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Incline Press - Find your 5 Rep Max
(Use bands if you have them)

WOD:
"Grace" (Click for Video Demo)
For Time:
30 Reps, 135 lbs Clean & Jerk
(Compare to 14 March 2009)

Post weights and time to comments.

Saturday, 6 June 2009

Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Strength:
Deadlift - Set a new 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 12 April 2009)

Post weights and rounds to comments.

Thursday, 4 June 2009

Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds

WOD:
(Courtesy of CrossFit OKC)
Row 2000 meters, then...
6 Rounds:
- 20 Wall Balls, 20 lbs
- 10 Box Jumps, 24"

Post time to comments.

Wednesday, 3 June 2009

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3

Strength:
Shoulder Press - 3 x 3

WOD:
3 Rounds for Time:
- Row 250 meters
- 7 Burpees

Tuesday, 2 June 2009

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)

WOD:
Max Rounds in 12 minutes:
- 6 Power Cleans, 155 lbs
- 12 GHD Situps
- 18 Double Unders

Monday, 1 June 2009

Rest Day

Don't shoot the messenger:
5 Reasons Why Alcohol Will Destroy Your Muscle Gains

Now, I'm well aware that as CrossFitters, muscle building isn't (necessarily) a top priority. However, this article is still important to us because these same mechanisms also lead to a decrease in performance. In other words, unless you're Randy "Beast Man" N., don't expect to set any new PRs the day after a drinking binge.

Sunday, 31 May 2009

Skill Work:
Burgener Warm-Up

WOD:
"Epic Failure"
5 Rounds for Total Reps:
- 30 seconds, 95-lbs Thrusters
- 30 seconds, Rest
- 30 seconds, Pullups
- 30 seconds, Rest
- 30 seconds, Burpees
- 30 seconds, Rest

Post reps of each exercise (per round) to comments.

Saturday, 30 May 2009

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Incline Bench Press - Find your 3 Rep Max
(Use bands if you have them)

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 22 March 2009)

Post weights and time to comments.

Friday, 29 May 2009

Skill Work:
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
5 Rounds for Time:
- Row 250 meters
- 10 KB Swings, 2 Pood (or 75 lbs DB)
- 10 Clapping Push-ups
(Compare to 16 April 2009)

Thursday, 28 May 2009

Rest Day

A little light reading:
- Learning the Olympic Lifts: The Stance
- CrossFit in Yosemite
- Parkour Basics: Part 2

Wednesday, 27 May 2009

"Barbara"
Five rounds, each for time of:
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats

Rest precisely 3 minutes between rounds.

Post times for each round to comments.

Tuesday, 26 May 2009

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
- Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats

Monday, 25 May 2009

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:
Back Squat - Set a new 1 Rep Max!
(Use a box and bands if you have them)

WOD:
3 Rounds:
- 10 Burpees
- 10 Pullups

We've started a new cycle at CFBF: over the next several months, we will be programming with an Olympic weightlifting bias. If you would like to stay with the Strengh Bias programming, feel free to head back to the archives and repeat the cycle again.

Post weights and time to comments.

"Twins"

Two rounds, of each couplet, for time of:
- 750 meter Row
- 20 Handstand Push-ups

- 115 pound Thruster, 20 reps
- 20 L-Pull-ups

In other words, it goes: Row, HSPU, Row, HSPU, Thruster, LPU, Thruster, LPU...have fun with this one!

Head over to BrandX CrossFit for scaling options.

Post time to comments.

Friday, 22 May 2009

Strength:
Front Squat - Set a new 3 Rep Max!

Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single

WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups

Post weight and time to comments.

Thursday, 21 May 2009

Strength:
Bench Press - Set a new 5 Rep Max
(Use Bands if you have them)

Skill Work:
Handstand Holds - Total of 60 seconds
L-Sit - Total of 60 seconds

WOD:
4 Rounds for Time:
- 4 Weighted Pullups, 60 lbs
- 8 Ring Pushups
- 12 Sumo Deadlift High Pulls, 95 lbs

Rest Day - 20 May 2009

In the development of a new athlete, CrossFit advocates the following progression:

Mechanics--->Consistency--->Intensity

Mechanics, also refered to as technique, is achieved when the athlete can clearly demonstrate proper fundamentals of a given movement.

Consistency refers to two separate topics, 1) demonstrating the ability to consistantly complete movements under increasing levels of stress, and 2) demonstrating the dedication and ability to adhere to the prescribed scheduling (i.e.: 3 days on, 1 day off).

Intensity is where the magic happens. It is often expressed in power- and weightlifting as a certain percentage of a 1 Rep Max (i.e.: the higher the percentage, the greater the intensity), but this also applies to 3s and 5s (or any other rep range that you chose). In CrossFit, intensity is most often expressed as Power (which, we all remember from high school) as Force * Distance / Time. Therefore, the faster you do a WOD (or with a greater load), the higher the power output, and therefore the higher the intensity.

Read more about Mechanics, Consistancy, and Intensity in the CrossFit Journal article Consistensy Before Intensity.

If you want to play around with Power Output, head over to Catalyst Athletics and check out their Power Output Calculator.

Enjoy your rest day...don't forget to hit up the foam roller!

Tuesday, 19 May 2009

Making 1000+ lbs look easy...

WOD:
5 Rounds for Time:
- Run 400 meters
- 6 Pistols, alternating legs
- 12 Burpees
- 18 Knees-to-Elbows

Instructional Videos on Pistols: Part 1, Part 2, Part 3.

I will be in the gym at 0830 and Garrett will be running a session at 1600 in order to spread out the group a bit to lessen any logistical problems.

Post time to comments.

Monday, 18 May 2009

Strength:
Deadlift - Set a new 5 Rep Max!
Deadlift - Chose a weight that allows you to get 15-20 reps

WOD:
5 Rounds for Time:
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 7 March 2009)

Post weights and time to comments.

Sunday, 17 May 2009

Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)

Skill Work:
21-15-9 (Not for Time!)
- Overhead Squats, Weight: PVC-->45 lbs bar (depending on ability)
- Double Unders

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups

Post weight and time to comments.

Friday, 15 May 2009

WOD:
"Angie"
- 100 Pullups
- 100 Pushups
- 100 Situps
- 100 Squats

You must complete all reps of an exercise before moving on to the next one.

Post time to comments.

Thursday, 14 May 2009

Strength:
Front Squat
Set a new 5 Rep Max

Skill Work:
Muscle Snatch - Heavy Single (Go for a new PR if you're feeling good)
Snatch Balance - Heavy Single

WOD:
21-15-9
- Power Snatches, 135 lbs
- Ring Dips
- Box Jumps, 24"

Post weights and time to comments.

Wednesday, 13 May 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

Skill Work:
Push/Split Jerk - Use no more than 85% of 1 RM

WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups

Post weights and time to comments.

Rest Day - 12 May 2009

CrossFit's Theoretical Hierarchy of Development

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.

Post thoughts to comments.

Monday, 11 May 2009

WOD:
5 Rounds for time:
- Run 400 meters
- 15 Power Snatches, 95-lbs
- 30 Air Squats

Sunday, 10 May 2009

Strength:
Deadlift - Set a new 3 Rep Max
Deadlift - Choose a weight that allows you to get 15-20 reps

WOD:
Courtesy of the Hopper Deck
21-15-9
- Box Jumps 24"
- KB Swings, 1.5 pood (or 55 lbs DB)
- Sumo Deadlift Highpull, 95lbs men

Post weights and time to comments.

Saturday, 9 May 2009

Strength:
Back Squat - Set a new 5 Rep Max!

Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 Seconds

WOD:
From the 2009 CrossFit Games Asia Qualifiers
7 Rounds for Time:
- 7 Thrusters, 135 lbs
- 7 Burpees

Post weight and time to comments.

Thursday, 7 May 2009

WOD:
(Courtesy of CrossFitOKC)

Run 800 meters
15-10-5
- Thrusters, 115 lbs
- Burpees
Run 800 meters

Post time to comments.

Wednesday, 6 May 2009

Strength:
Front Squat - Set a new 3 Rep Max!

Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds

WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups

Tuesday, 5 April 2009

Strength:
Bench Press - Set a new 1 Rep Max!
(Use bands if you have them)

Skill Work:
Split Jerk - No more than 85% of 1RM

WOD:
AMRAP in 15 minutes:
- 3 Power Cleans, 185 lbs
- 6 Handstand Pushups
- 9 Pullups, 25 lbs

Post weight and time to comments.

Sunday, 3 May 2009

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

"Hansen"

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Post time to comments.

Saturday, 2 May 2009

Strength:
Deadlift - Set a new 1 Rep Max!
Deadlift - Choose a weight that allows you to pull 15-20 reps

WOD:
"The Chief"

Max rounds in 3 minutes of:
- 3 Power Cleans, 135 lbs
- 6 Push-ups
- 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post weights and rounds completed for each of the 5 cycles to comments.

Friday, 1 May 2009

Ed working the sandbag

Strength:
Box Squat - Set a new 3 Rep Max
(Use bands if you have them)

Skill Work:
Skin the Cat

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs

Post weight and time to comments.

Rest Day - 30 April 2009

Beast Man from CrossFit Barbarian Fitness on Vimeo

Head over to the CrossFit Journal and download an episode or two of CrossFit Radio. They have been running strong for nearly a year now and it's a fun way to stay connected to the CrossFit community. For those of you that use iTunes, you can subscribe to the podcast and automatically download every new episode as is released!

Wednesday, 29 April 2009

Skill Work:
On the rings
- Muscle-Up Progressions
- Skin the Cats (Novices may tuck their legs into their chest)

WOD:
"Michael"
3 Rounds for Time:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups

Post experiences on the rings and time to comments.

Tuesday, 28 April 2009

Strength:
Front Squat - Set a new 1 Rep Max!
(Remember, the Front Squat is an accessory exercise of the Clean, so this should be a full depth, rock-bottom squat!)

Skill:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs

Post weight and time to comments.

Monday, 27 April 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

Skill Work:
Muscle Snatch
Snatch Balance

WOD:
5 Rounds for time:
- 5 Deadlifts, 315 lbs
- 10 Handstand Pushups
- 15 GHD Situps

Post weights and time to comments.

Rest Day - 26 April 2009

"The only time we really fail is when we don't get up, dust the dirt off, and keep on going."

- K. Maynard

Kyle Maynard finally gets his MMA debut!!!
The fight will air tonight, 25 April 2009 on PPV. For those of you that are able, I highly encourage you to check it out. I can't wait for video footage to be posted online so that I can see the fight.

I just want to wish Kyle the best of luck! He has EARNED this opportunity. Kyle is an amazing athlete and a standup guy and I was fortunate enough to have a few beers with him at this year's Affiliate Gathering.

You can read more about his fight in this INTERVIEW.

Saturday, 25 April 2009

WOD:
Max Rounds in 20 minutes:
- Run 400 meters
- 15 Overhead Squats, 95 lbs
- 15 Pullups

Friday, 24 April 2009

Strength:
Deadlift - Set a new 3 Rep Max
Deadlift - Chose a weight that allows you to do 15-20 reps

WOD:
5 Rounds for time:
- 5 Power Cleans, Bodyweight
- 10 Ring Dips, 45 lbs
- 15 Double Unders

Thursday, 23 April 2009

Strength:
Box Squat - Set a new 1 Rep Max
(Use bands if you have them)

Skill Work:
Snatch - Build up to no more than 80% of 1RM
(Focus on speed of the 3rd pull)

WOD:
"Heavy Fran"
15-12-9
- Thrusters, 135 lbs
- Pullups, 45 lbs

Watch Greg Amundson do Heavy Fran. WOW!

Rest Day - 22 April 2009

Here are a couple articles from the CrossFit Journal that I thought were a good read and applicable to those of us that "travel" for work on a regular basis.

Austere Training by James Decker

Parkour by Jesse Woody

Enjoy your rest day; summer is nearly upon us, so head outside and get some sun! (Print the articles and read them while you're lounging by the pool). ;-)

P.S.:Don't forget your foam rolling!!!

Tuesday, 21 April 2009

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

"Danny"
AMRAP in 20 minutes:

- 30 Box Jump, 24"

- 20 reps Push Press, 115 lbs

- 30 Pull-ups

Monday, 20 April 2009

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.

Strength:
Front Squat - Set a new 5 Rep Max

Skill Work:
Push/Split Jerk
(No more than 70% of 1RM)

WOD:
"DT"
Five rounds for time of:
- 12 Deadlifts, 155 lbs
- 9 Hang Power Cleans, 155 lbs
- 6 Push jerk, 155 lbs

Sunday, 19 April 2009

Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you've got them)

Skill Work:
Handstand Hold - Total of 60 seconds
L-sit - Total of 60 seconds

WOD:
Max Rounds in 15 minutes:
- 5 Handstand Pushups
- 10 Box Jumps, Mid-thigh
- 15 GHD Situps

Rest Day - 18 April 2009

Yesterday, I was going back through some older CrossFit Journal articles, and I came across Silly Bullshit (Click for the full PDF article) by Mark Rippetoe. Anyone that knows Mark, or has seen any of his videos, is all too aware of his no nonsense, straightforward approach to life and coaching. It should come as no surprise, then, that what he offers in his article is nothing short of brilliant hilarity.

Tommy Suggs, my old lifting friend, once said, "If I had to choose between looking like a marathon runner or having a heart attack, I'd take the heart attack." How running 26.2 miles at one time ever got to be associated with a Good Thing just beats the absolute hell out of me. Yet it is help up to everybody as the sine qua non of physical accomplishment. Why, the very term "sports medicine" actually means 'treatment of running-induced overuse injuries." Long Slow Distance-or LSD, as it has come to be called-is not only a poor way to lose bodyfat and gain cardiovascular fitness; it may be the single best way (especially when combined with the FDA's dietary recommendations) to lose muscle mass ever devised, and it has never made anyone stronger (as even Dr. Mirkin knows).

Once you are finished with the article, head over to Dr. Gabe Mirkin's webpage. It really is incredible how anyone this disconnected from actually training athletes (including himself) has an entire website dedicated to "health" and "fitness." As an example, here is an excerpt from one of the topics under the "Fitness" section, Recovery from Exercise (as always click the link for the entire article).

However, the most significant finding of the study was that older men can recover from hard workouts as quickly as younger men (Applied Physiology, Nutrition and Metabolism, June 2006). Another encouraging study in the same journal, from the University of Southern California in Los Angeles, shows that men over 60 who exercise regularly are far stronger than their non-exercising counterparts.

Wow, really? So what he is trying to tell me is that the over-40 crowd is able to recover from "Fight Gone Bad" as quickly and fully as the 20-something kid? This statement alone shows me that Dr. Mirkin has never trained athletes and has most likely never trained hard himself. It's amazing to me that someone can look at a study that clearly contradicts what is actually happening in real gyms around the world every day and say, "Yes, that sounds perfectly logical."

Oh wait, the study he references is talking about children not being able to recruit as many muscle fibers...why then does the author feel at liberty to make the assumption that "children" are in the same category as "young men." I'm not seeing the connection. In an even greater stroke of brilliance, Dr. Mirkin leaves us with the warm fuzzy tidbit about men who exercise being far stronger than non-exercising men. Everyone, write that one down. I mean it...COME ON!!! I'm so glad that he felt the need to enlighten the world with that stunning revelation.

Here's another one, this time about the Dietary Treatment of Diabetes.

Many people who develop diabetes after age 40 can become non-diabetic by eating a diet based on vegetables, whole grains, beans and fish; severely restricting bakery products and sugar and limiting meat, chicken and eggs; and eating fruits and root vegetables WITH other foods, not alone as snacks. Most late-onset diabetics have insulin; they lack the ability to respond adequately to insulin because they are overweight and they eat too much fat and refined carbohydrates. The first order is to substitute whole grains for bakery products because they fill you up and help you to eat less. Restricting major sources of fat reduces the total number of calories consumed to promote weight loss.

OH. MY. GOD. Again, this is another case of someone talking the talk instead of walking the walk. Any Joe Schmoe can look at some (poorly designed and conducted) studies and string together a set of "rules" for treating diabetics. Hmmm let's see, carbohydrates of all kinds cause the body to release insulin. Type 2 Diabetics are insulin resistant so the body goes into overdrive trying to release enough insulin to process the carbohydrates that the body is taking in. So yeah, let's tell them to eat a crapload of carbohydrates under the guise of "healthy" whole grains while limiting their protein and fat intake-the two macronutrients that DON'T cause the pancreas create insulin-basically eating the exact same way that got them where they currently are, and hope they magically get better. I'm going to go out on a limb here and wager that "Dr" Mirkin has NEVER managed to reverse a case of Type 2 Diabetes with nutrition advice like this. Maybe he should head over to Robb Wolf's Blog and see the amazing results he has had in actually reversing Type 2 diabetes; simply by recommending the Paleo Diet. And he's not even a doctor. Sheesh!

Look, if you're a doctor, stick to what you do best. If you've never actually trained athletes, or successfully treated a case of Type 2 Diabetes, don't try to push your lack of knowledge on the rest of us. Please, just understand that those little letters after your name DO NOT give you the right to spew Silly Bullshit simply for the sake of sounding smart. YOU ARE DOING MORE HARM THAN GOOD!

Note: If you are a doctor that actually has a brain, and uses it, to make educated and informed decisions regarding nutrition and exercise, please feel free to disregard this post and continue fighting the good fight. My hat is off to you! :-)