Monday, April 26, 2010

Tuesday, 27 April 2010

WOD:
"Paul"
Five rounds for time of:
- 50 Double unders
- 35 Knees to elbows
- 20 Yards Overhead walk, 185 lbs

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Post time to comments.

Monday, 26 April 2010

WOD:
CrossFit Total (Click for PDF of the rules)
Find your 1 Rep Max
- Back Squat
- Shoulder Press
- Deadlift

Post best lifts and total to comments.

Friday, April 23, 2010

Saturday, 24 April 2010

WOD:
16 Rounds:
15 seconds work/15 seconds rest; alternating between
- Kettlebell Swings, 1 pood (or 55 lbs DB)
- Push-ups

For the KB swings, really focus on "pulling" the weight down from the top, increasing the cycle time. This also increases its "virtual weight" at the bottom which has all kinds of performance benefits.

Thursday, April 22, 2010

Friday, 23 April 2010

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

Strength:
Deadlift (w/ plates ~2" off ground) - Find your 1 Rep Max

WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.

Post weights and split times to comments.

Wednesday, April 21, 2010

Best. Show. Ever.

So I just finished watching Season 7 of The Shield, and all I can say is that the series finale is EPIC. Yes, I realize that it aired over a year ago, but it was well worth the wait. The Shield was my favorite show on TV and the ending was everything a series finale should be. If you have never watched The Shield, then you need to hop over to your Netflix queue and order Season 1...you've got some catchin' up to do. Trust me, you won't regret it! :-)

Tuesday, April 20, 2010

Wednesday, 21 April 2010

Skill Work:
- Spend 30 minutes working on your "goat"
- Read one article from the CrossFit Journal from 2005

WOD:
"Death by Clean & Jerk"
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

Post article read and number of rounds/total reps to comments.

Monday, April 19, 2010

Tuesday, 20 April 2010

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

Strength:
Shoulder Press (w/ Bands) - Find your 1 Rep Max
(We are swapping the BP and SP this week to accommodate next week's CFT)

WOD:
Five rounds for time of:
- 20 Back Squats, 135 lbs
- 20 yards Handstand walk
Video demos HERE and HERE!

Post weights and time to comments.

Sunday, April 18, 2010

Monday, 19 April 2010

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 (w/ Bands) - Find your 1 Rep Max

WOD:
3 Rounds for Time:
- Row 250 meters
- 7 Burpees
(Compare to 3 June 2009)

Post weights and time to comments.

Friday, April 16, 2010

Saturday, 17 April 2010

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

Strength:

Shoulder Press (w/ Bands) - Find your 3 Rep Max

WOD:
AMRAP in 20 minutes:
- 5 Push Press, 155 lbs
- 10 Sandbag Zercher Squats, 135 lbs
- 15 Pull-ups

Post weights and number of rounds to comments.


Thursday, April 15, 2010

Friday, 16 April 2010

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

Strength:

Deadlift (w/ plates 2" off ground) - Find your 3 Rep Max

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters

Rest 2-5 minutes between each sprint.

Post weights and splits to comments.

Tuesday, April 13, 2010

Wednesday, 14 April 2010

Skill Work:
- Box Jump - Find your Max height (Compare to 10 March 2010)
- Iron Cross Progressions (Click for CFJ Video Article)

WOD:
5 Rounds for time:
- Run 400 meters
- 15 Overhead Squats, 95-lbs
- 15 Pull-ups, Chest-to-Bar

Post results and time to comments.

Monday, April 12, 2010

Tuesday, 13 April 2010

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

Strength:
Floor Press - Find your 3 Rep Max

WOD:
"Erin"
Five rounds for time of:
- 15 Dumbbell Split Clean, 40 lbs x 2
- 21 Pull-ups

Post weights and time to comments.

Sunday, April 11, 2010

Monday, 12 April 2010

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 (w/ Bands) - Find your 3 Rep Max

WOD:
Tabata Front Squats, 95 lbs

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 4 minutes. Tabata score is the combined total reps for all 8 rounds.

Post weights and results to comments.

Friday, April 9, 2010

Saturday, 10 April 2010

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

Strength:
Shoulder Press (w/ Bands) - Find your 5 Rep Max

WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"
(Compare to 28 June 2009)

Post weights and number of rounds to comments.

Thursday, April 8, 2010

Friday, 9 April 2010

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

Strength:
Deadlift (w/ plates 2" off ground) - Find your 5 Rep Max

WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts

Post weights and splits to comments.

Tuesday, April 6, 2010

Wednesday, 6 April 2010

Skill Work:
- Turkish Get-up - Find your barbell 1RM
- Iron Cross Progressions (Click for CFJ Video Article)

WOD:
For Time:
5 Rounds:
- Run 400 meters
- 21 Kettlebell Swings, 2 pood (or 75 lbs DB)
- 12 Ring Dips

Post results and time to comments.

Monday, April 5, 2010

Tuesday, 6 April 2010

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

Strength:
Floor Press - Find your 5 Rep Max
(Click HERE for a pretty decent YouTube demo)

WOD:
"Heavy Grace"
For Time:
- 30 Clean & Jerks, 155 lbs

Post weights and time to comments.

Sunday, April 4, 2010

Monday, 5 April 2010

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:
Back Squat (w/ Bands) - Find your 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 10 Sandbag Zercher Squat, 50% bodyweight
- 10 KB Swings, 2 pood (or 75 lbs DB)

Post weights and number of rounds to comments.

Friday, April 2, 2010

Saturday, 3 April 2010

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

Strength:
Push Press (w/ Bands) - Find your 1 Rep Max

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 23 November 2009)

Post weights and time to comments.

Thursday, April 1, 2010

Friday, 2 April 2010

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

Strength:
Deadlift (Feet elevated 2") - Find your 1 Rep Max

WOD:
Sprints
10x 100 meters
Rest 2-3 minutes between efforts.

Post weights and splits to comments.