Thursday, July 9, 2009

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.

20 comments:

Brian said...

I want to get a lower receive position on my o-lifts. what do you suggest?

Garrote said...

Hey bro, in your leave of absence I tried my best to make some worthy wod's inspired by CFBF, Crossfit.com and USCrossfit.com. I would appreciate some feedback if you don't mind, I tried sticking with the CFBF "body destruction" theme, but now that it's all over I regret it all...

12JULY
SKILL WORK
-Clean Complex 75% 1x3
-3 Position Clean 75% 1x3
STRENGTH
-Turkish Get-Up 1 rep max 95# PR
WOD
21-18-15-12-9-6-3
-Front Squat 165#
-GHD Sit Ups
For TIme: 12.56

13JULY
SKILL WORK
-Overhead Squat 85% 3x2
-Power Snatch 85% 1x3
STRENGTH
"Tabata Core"
20secs of work 10 secs rest, 4 rds with no rest between rds
-Hanging Kness to Elbows 47
-Weighted Sit Ups 32
-Atomic Sit Ups 36
WOD
-4 Weighted Pull-ups 45#
-8 Ring Pushups
-12 Sumo Deadlift High Pulls 95#
4 rds for time: 7.59

14JULY
WOD
"Frindy"
On a running clock of 30 mins:
21-15-9
-Thrusters 35# DB's
-Pull-ups
W/O stopping clock, time: 4.57
AMRAP in the remaining time:
-5 Pull-ups
-10 Push ups
-15 Squats
Rounds Completed: 26

Garrote said...

17JULY
SKILL WORK
-Handstand 60 secs
-L-sit 60 secs
STRENGTH
-Deadlift 1 rep max 385#
WOD
-12 Overhead weighted lunges (ea leg) 45#
-9 Ring dips
-6 HSPU
5 rds for time: 9.53

18JULY
SKILL WORK
-3 position snatch+1 OHS 70% x3
-Muscle snatch 80% 1x3
STRENGTH
-Behind the neck push press 3x3
WOD
-5 medicine ball cleans 18#
-5 KB swings 1.5 pood
30 rds for time: ???? (accidently deleted my time)

19JULY
WOD "Firebreather"
-800m run
-30 knees to elbows
-30 wall ball shots
4 rds for time: 30.20

you need to post soon, I don't think I'm doing these wods in the right progression my entire body aches all the time.

Anonymous said...

Alex! Where are You????

Seen you on the main-page "motivating" a competitor. Good job "LD"! Awaiting your return to Barbarian Fitness. Later B'ra!

-GB

Nick Maisonet said...

I am on NSA for the next 3 weeks and looking to Crossfit. Been doing my WOD's in the gym for the last week. If you guys know a better spot, when Alex will be back, and/or would like to get together for a WOD let me know. Also, I have been a level 1 Trainier for a year now and I am willing to train anyone in Alex's absence if they are looking to be a better Crossfitter. I will not be in any way affiliated with Barbarian CF just a Trainer looking to help anyone who needs it or someone looking for some healthy competition. I am an aircrewman so my schedule is day to day so I will do he best I can to be available. You will find me on the CF message board. Thanks.

Nick Maisonet

Garrote said...

Nick,
it would be awesome if you can swing by some time and help out. I know I got a lot to work on and I wouldn't mind a few pointers. Today (friday) is an off day so I'll be in the gym tomorrow around 4.

21JULY
SKILL WORK
-Skin the cat 3x3
-Back lever x3
STRENGTH
-Front squat 3 rep max 255#
WOD
-200 m run
-10 HSPU's
-15 sit ups
5 rds for time: 9.36

22JULY
SKILL WORK
-Power clean+2 front squats+2 split jerks 65% x3
-Clean pull 105% 2x2
STRENGTH
-Incline bench press 3 rep max 205#
WOD
-250m row
-10 KB swings 2pood
-10 clapping push ups
5 rds for time: 9.49

23JULY
"FILTHY FIFTY"
-50 Box jumps 24"
-50 Jumping pull ups
-50 KB swings 1pood
-50 Walking lunges
-50 Knees to elbows
-50 Push press 45#
-50 Back extentions
-50 Wall ball shots 18#
-50 Burpees
-50 Double unders
For time: 25.52

-Garrett

Nick Maisonet said...

Sorry Bro, flying Saturday. I am actually in between missions right now. Would love to meet up. Let me know when and where you will be on Sunday and how I can find you. I will have some sort of CF shirt on. Gotta represent.

Nice times and weights by the way.

Garrote said...

Nick,

Thanks bro, I'm trying...

I'll more than likely be in the gym between 4-6 pm. I'll be rockin some running shorts and our CrossFit Barbarian t-shirt (it has the rhino on the back)

Nick Maisonet said...

Gotta fly again today. Sorry Bro. Going to try again for Monday. There is an off chance that I may be there, but depends on the airplane. Is between 4-6pm your usual time and do you work out at the main gym or somewhere else? Also, do you have any idea when Alex will be back? Thanks man have a good WOD. This is mine for today.

5 Rounds:
400m Run
15 35# DB Thrusters
15 Pull-ups

Garrote said...

Normally yes that's when I'm in the gym, unless I get off early. We'll be in there tomorrow after 430pm. We work out in the main gym. Although there is a much better place that is actually somewhat tailored for CrossFit WOD's but I can't get in there without an escort.

As for Alex, sorry bro you just missed him, he PCS'd at the beginning of this month.

NIck Maisonet said...

That figures. I guess it is up to me now. I will do what I can to be in the gym around that time. I met another guy yesterday that just started and he said he has a another guy that is into CF. Maybe we can get something rolling on our own. Escort?

Garrote said...

Nick,

Sounds good to me, nothing better than having somebody there to motivate you through the wod. There are a handful of CFBF guys and we're close with the Military Athlete guys that are in the gym a lot. My schedule seems to be as unpredictable as yours but generally i'm in between 4-6 but these past three days it's been between 1-3.

-Garrett

Garrote said...

Hopefully you post soon Alex:

25JULY
SKILL WORK
-Handstand 60secs
-L Sit 60 secs
STRENGTH
-Back squat 3 rep max 335#
WOD
21-15-9
-HSPU's
-Ring Dips
-Push ups
Time: 8.13

26JULY
SKILL WORK
-Overhead squat 85% 2x3
-Snatch 75% 1x3
STRENGTH
-Shoulder press 3x3 205#
WOD
-5 Front squats
-10 Clapping push-ups
-15 Pull ups
AMRAP in 10 min: 5

27JULY
WOD
-500m row
-100 Squats
-80 Sit ups
-60 KB swings 1.5 pood
-40 Box jumps 24"
-20 Burpees
-10 Pull ups
Time: 16.36

I was sucking this week Alex (if you couldn't tell from my times and amrap's). Now I know what you meant when you said how much you'll feel it if you let your diet slip for a couple of days. Oouch!!!

Matt Bahen said...

Hey guys. I'm heading over that way in about a month & I'm interested in doing some CF training. I'm not L1 cert'd but I've been training at an affliate for about a year now in Richmond, VA. Just wanted to see if anybody was going to continue Alex's program or if there was a way to keep it going. Thanks for any info you can offer!

Garrote said...

Matt,
What's up bro? Let us knnow when you get out here and we'll try to get together. There's a handful of us out here that are still doing CFBF and you're more than welcome to join in the misery.
-Garrett

Garrote said...

29JULY
SKILL WORK
-Handstand Hold 60secs
-L-sit 60secs
STRENGTH
-Front squat 1 rep max 275#
WOD "D.T."
-12 Deadlifts 115#
-9 Hang power cleans 115#
-6 Push jerks 115#
5 rds for time: 10.43

30JULY
WOD "LYNNE"
-Bench press 185#
-Pull ups
5 rds of max reps:
rd1: 15/20
rd2: 12/15
rd3: 10/15
rd4: 07/15
rd5: 06/20

31JULY
WOD
-10 Wall ball shots 20#
-10 GHD situps
-10 Back extensions
AMRAP in 20 mins: 15

Lynne is one of my new favorites yet I still hate DT with a passion, even though I shaved off just under 5 mins. Little accomplishments here and there are nice but I always get knocked right back down the next day, gotta love CF.

Anonymous said...

Hey Alex! Where Are you? Is it something I said????

- "GB"

Matt Bahen said...

Garrett,

Thanks dude! I will let you guys know when I hit the ground there. Looks like end of AUG, first part of SEP. Thanks for the reply. Good work the last few days as well!

Garrote said...

Thanks Matt, As of late I've been grabbing wod's from other source's while trying to stay true to Alex's CFBF. When you get here It should be fun getting some other pointers and input.

02AUG
STRENGTH
-Deadlift 3 rep max 375#
WOD
-Row 500m
-Run 400m
5 rds for time: 21.15

03AUG
SKILL WORK
-Clean & Jerk heavy single 205# (PR!!!)
WOD
-ring push up ladder
each min add 1 rep, objective 20min
note which rnd you reach muscle failure,
continue to the final min (20) then
subtract that rnd (in which you reached
muscle failure) from 20. Do the total as
rds of 200m sprints w/ 30secs rest between
200m sprints after the wod:
-Failed rnd 16: 20-16=4 (4rds 200m sprints)

04AUG
WOD "'TIL YOU COLLAPSE"
-50 Power cleans 95#
-50 Sit ups
-25 Pull ups
-50 KB swings 1.5 pood/ 55#
-25 Push ups
-50 Ball slams 25# (18# is all that's available)
-25 Calories on rower
-50 Bench press 95# (50# DB's)
-50 Box jumps on tire (18" box)
-25 Back extensions
-50 Wall ball shots 20# (18#)
-25 GHD sit ups
-250m row
For time: 35.00

Garrote said...

06AUG
STRENGTH
-Back squat 5 rep max 295#
WOD "Fight Gone Bad"
-Wall ball shots 18#
-Sumo deadlift hi-pulls 75#
-Box jumps 20"
-Push press 75#
-Row (calories)
3 rds: ???very painful???
1 minute each station w/ 1 min rest between rds

07AUG
STRENGTH
-Shoulder press 8-8-8-8 115#
WOD
- 5 Power cleans 155#
-10 Ring dips 35#
-15 Double unders
5 rds for time: 9.34

08AUG
WOD "Bad Bush"
-400m run
-10 Renegade man makers
-10 Towel pull ups
5 rds for time: 30.34