Thursday, April 30, 2009

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.

Wednesday, April 29, 2009

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!

Tuesday, April 28, 2009

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.

Monday, April 27, 2009

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.

Sunday, April 26, 2009

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.

Saturday, April 25, 2009

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.

Friday, April 24, 2009

Saturday, 25 April 2009

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

Thursday, April 23, 2009

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

Wednesday, April 22, 2009

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!

Tuesday, April 21, 2009

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!!!

Monday, April 20, 2009

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

Sunday, April 19, 2009

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

Saturday, April 18, 2009

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

Friday, April 17, 2009

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! :-)

Thursday, April 16, 2009

Friday, 17 April 2009

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Medicine Ball Cleans

WOD:
"Filthy Fifty"
For time:
- 50 Box jump, 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

Post time to comments.

Wednesday, April 15, 2009

Thursday, 16 April 2009

Randy pulling 460, a 30 lbs PR!!!

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

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

Tuesday, April 14, 2009

Wednesday, 15 April 2009

Strength:
Low Box Squats - Set a new 3RM!
(Use Bands if you've got them)

Skill Work:
Muscle Snatch
Snatch Balance

WOD:
5 Rounds for Time:
- 3 Power Snatch, 155 lbs
- 6 Handstand Pushups
- 9 Knees-to-Elbows

Monday, April 13, 2009

Rest Day - 14 April 2009

Chocolate Milk - The Official Kool-Aid of CrossFit Barbarian Fitness.

Milk has some amazing properties that lend itself well to muscle growth and post workout recovery. Here at CFBF, we recommend 16-32 oz (depending on your weight goals) of chocolate milk post-workout, so enjoy!

For you Paleo naysayers, Robb Wolf has done extensive testing with the guys over at CrossFit Football and given milk his blessing for strength/power athletes. Head over to the CFFB Nutrition Page for more information.

Sunday, April 12, 2009

Monday, 13 April 2009

WOD:
Task Priority "Fight Gone Bad"
3 Rounds for Time:
- 25 Wall Balls Throws, 20 lbs
- 25 Sumo Deadlift High Pulls, 75 lbs
- 25 Box Jumps, 24"
- 25 Push Presses, 75 lbs
- Rowing, 25 Calories
Rest 1 minute between rounds.

Watch the video HERE!

Post total time (including the 1 minute rest periods) to comments.

Saturday, April 11, 2009

Sunday, 12 April 2009

Strength:
Front Squat - Set a new 3 Rep Max

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

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs

Post weight and number of rounds to comments.

Friday, April 10, 2009

Saturday, 11 April 2009

Strength:
Bench Press - Find your 3 Rep Max
(Use bands if you've got them)

Skill Work:
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:
"Queen Elizabeth"
3 Rounds for Time:
- 10 Power Cleans, Bodyweight
- 10 Ring Dips, 35 lbs

Post weight, penalties, and time to comments.

Thursday, April 9, 2009

Rest Day - 10 April 2009


Obesity Epidemic Continues to Worsen!

20% of U.S. Preschoolers are Obese (USA Today - Click to read the whole article)

"The cumulative evidence is alarming because within just a few decades, America will become a 'minority majority' nation," he said. Without interventions, the next generation "will be at very high risk" for heart disease, high blood pressure, cancers, joint diseases and other problems connected with obesity, said Flores, who was not involved in the new research. ...

She also blamed the federal commodity program for low-income people that many American Indian families receive. The offerings include lots of pastas, rice and other high-carbohydrate foods that contribute to what Burger said is often called a "commod bod."

"When that's the predominant dietary base in a household without access to fresh fruits and vegetables, that really creates a better chance of a person becoming obese," she said.

Also, Burger noted that exercise is not a priority in many American Indian families struggling to make ends meet, with parents feeling stressed just to provide basic necessities.

It's interesting to see that more and more people are starting to make the connection between diet and metabolic disease. Now if only we could get more coverage for Paleolithic Diets in the media, along with more exercise, we just might be able to get this trend to turn around.

For those not yet familiar with it, head over to CrossFit Kids to get a much better sense of the things that Jeff and Mikki Martin, along with the numerous CrossFit Kids Coaches around the country, have been able to accomplish.

Wednesday, April 8, 2009

Thursday, 9 April 2009

"Tabata This"

Complete 8 Rounds (20 seconds work/10 seconds rest) of each of the following 5 exercises with a 1 minute rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

- Pull-ups
- Squats
- Push-ups
- Sit-ups
- Rowing

Tuesday, April 7, 2009

Wednesday, 8 April 2009

Strength:
Deadlift - Set a new 3 Rep Max

Skill Work:
Deadlift - Use a weight that allows you to get 15-20 reps.

WOD:
"Helen"
3 Rounds for Time:
- Run 400 meters
- 21 Kettlebell Swings, 1.5 pood (55 lbs)
- 12 Pullups

Post weights and time to comments.

Monday, April 6, 2009

Tuesday, 7 April 2009

Strength:
Back Squat - Set a new 5 Rep Max

Skill Work:
NOT FOR TIME!
21-15-9
- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 3 Turkish Getups (25 lbs) at the end...Focus!

WOD:
5 Rounds for Time:
- 5 Thrusters, 155 lbs
- 10 Burpees

Sunday, April 5, 2009

Rest Day - 6 April 2009



I'm not gonna lie, I'm not really sure what this has to do with the price of tea in China. Nor do I think that this adds any value to the blog or your lives, but what can I say, it was fun to watch.

After you're finished with the video, head over to the CrossFit Journal and read 3 new articles.

Post which ones you read and any thoughts to comments.

Saturday, April 4, 2009

Sunday, 5 April 2009


WOD:
"Barbara"
5 Rounds for Time:
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats

Rest precisely 3 minutes between rounds.

Try not to meet Pukie on this one...
When you're finally recovered, post times from each of the 5 rounds to comments.

Friday, April 3, 2009

Saturday, 3 April 2009

Matt Banging out HSPUs

Strength:
Front Squat - Set a new 1RM

Skill Work:
Snatch Accessory Drills

WOD:
3 Rounds for Time:
- 5 Snatches, 155 lbs
- 10 Ring Dips
- 15 Air Squats

Post weight and time to comments.

Thursday, April 2, 2009

Friday, 3 April 2009

Ed cursing the sandbag

Strength:
Shoulder Press - Set a new 3 Rep Max

Skill:
Handstand - Total of 60 Seconds
L-Sit - Total of 60 Seconds

WOD:
7 Rounds for time of:
- 3 Push Jerks - 155 lbs
- 6 Pull Ups
- 9 Box Jumps 20” Box

Courtesy of CrossFit Football

Post weight and time to comments.

Wednesday, April 1, 2009

Rest Day - 2 April 2009

Randy rockin' the headband during his Farewell WOD!

First, you deserve some more foam roller work after this week, especially your lower back from yesterday. Here is a link to a great article on T-Nation that shows you how to hit nearly all of the major muscle groups.

OK, enough of the boring stuff! Are you ready for some football?! Well CrossFit is! John Welborne, who played 9 seasons in the NFL, joined forces with Coach Glassman and several other top Coaches to form CrossFit Football. They offer some great programming to "Forge Powerful Athletes" for contact sports. Go check it out!