Monday, August 31, 2009

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.

Sunday, August 30, 2009

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.

Saturday, August 29, 2009

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!




Friday, August 28, 2009

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.

Thursday, August 27, 2009

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.

Tuesday, August 25, 2009

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.

Monday, August 24, 2009

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.

Sunday, August 23, 2009

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.

Friday, August 21, 2009

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.

Thursday, August 20, 2009

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

Tuesday, August 18, 2009

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.

Monday, August 17, 2009

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

Sunday, August 16, 2009

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.

Friday, August 14, 2009

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!

Thursday, August 13, 2009

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

Wednesday, August 12, 2009

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!

Tuesday, August 11, 2009

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.

Monday, August 10, 2009

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.

Saturday, August 8, 2009

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.