Saturday, July 31, 2010

Sunday, 1 August 2010

Free CFJ Article: CrossFit and the FM 21-20

Throughout my time in the Army, I have seen the Army’s physical-fitness training program from several perspectives. I have seen it as a follower, as a leader and as someone responsible for its implementation. I can only describe my experience with the Army’s program as frustrating. I have found that the vast majority of self-motivated leaders and soldiers have to substantially supplement their unit’s physical training with additional workouts to stay at a high level of complete fitness. Too many soldiers and leaders come out of their daily morning physical training complaining of “wasted time.”
Post thoughts to comments.

Friday, July 30, 2010

Saturday, 30 July 2010

Cal doing Muscle-Ups at sunset

Skill Work:

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

Strength:
Push Press - Set a new 1 Rep Max

WOD:
6 rounds for time of:
- Run 400 meters
- 25 Burpees

Post weights and time to comments.

Thursday, July 29, 2010

Friday, 30 July 2010

Soldiers from the 173rd Airborne Brigade Combat Team fire an FGM-148 Javelin anti-tank guided missile

Skill Work:

Snatch Balance - Heavy Single

Snatch Deadlift - 105% x 3 x 2


Strength:
Deadlift (w/ Chains) - Set a new 1 Rep Max

WOD:
Sprints:
10 x 100 meters


Rest approximately 2-3 minutes between reps.


Post weights and splits to comments.

Tuesday, July 27, 2010

Wednesday, 28 July 2010

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


WOD:

"The Seven"
7 Rounds for Time:
- 7 Handstand Push-ups
- 7 Thrusters, 135 lbs
- 7 Knees to Elbows
- 7 Deadlifts, 225 lbs
- 7 Burpees
- 7 KB Swings, 2 pood (or 75 lbs DB)
- 7 Pull-ups

Post time to comments.

Monday, July 26, 2010

Tuesday, 27 July 2010


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:
Floor Press - Find your 1 Rep Max

WOD:
"Amanda"
9-7-5
- Muscle-ups
- Squat Snatches, 135 lbs
Watch the World's best attack this WOD at the 2010 Games! CLICK HERE

Post weights and time to comments.

Sunday, July 25, 2010

Monday, 26 July 2010




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

Front Squat:
Set a new 1 Rep Max

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats(Compare to 1 June 2010)

Post weights and time to comments.

Friday, July 23, 2010

Saturday, 24 July 2010


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:
7 Rounds for Time:
- 3 Cleans, 205 lbs
- 4 Handstand Push-ups

Post weights and time to comments.

Thursday, July 22, 2010

Friday, 23 July 2010


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

Strength:
Deadlift (w/ Chains) - Set a new 3 Rep Max

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

Post weights and splits to comments.

Tuesday, July 20, 2010

Wednesday, 21 July 2010

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Skill Work:
Double Unders - Max Reps in 2 minutes (You may take multiple attempts)
Pistols (Watch this CFJ Video Article for progressions)

WOD:

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

Each burpee terminates with a jump one foot above max standing reach.
(Compare to 17 August 2009)

Post DU results and time to comments.

Monday, July 19, 2010

Tuesday, 20 July 2010

Visit, Board, Search and Seizure (VBSS) teams assigned to the amphibious assault ship USS Saipan (LHA 2) crash through the waves aboard a Rigid Hull Inflatable Boat (RHIB) while conducting training.

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

Strength:
Floor Press - Find your 3 Rep Max

WOD:
- 4 Rounds:
- 20 Push-ups
- 20 Squats

- Run 200 meters

- 3 Rounds:
- 15 KB Swings, 1 pood (or 35 lbs DB)
- 15 Sit-ups

- Run 200 meters

- 2 Rounds:
- 10 Thrusters, 95 lbs
- 10 Lunges, alternating legs

- Run 400 meters

Post weights and time to comments.

Sunday, July 18, 2010

Monday, 19 July 2010

The 2010 CrossFit Games are in the books. In case you missed it, you can watch all of the coverage from Saturday and Sunday, hour by hour, HERE. What this means is that you now have about 8 months until the 2011 Sectional Qualifiers kick off in most areas.


Skill Work:

Snatch - 75% of Saturday's Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Strength:
Front Squat - Set a new 3 Rep Max

WOD:
3 Rounds for time:
- 40 meter Shuttle Run (10m, 20m, 10m)
- 10 KB Swings, 2 pood (or 75 lbs DB)
- 5 Burpees

Post weights and time to comments.

Saturday, July 17, 2010

Rest Day - 18 July 2010

Some really interesting videos about overcoming the body's natural reaction to fear and training one's instincts to ensure they react correctly in an emergency.







Post thoughts to comments.

Friday, July 16, 2010

Saturday, 17 July 2010

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

Strength:
Push Press - Set a new 5 Rep Max

WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

Post weights and number of rounds to comments.

Thursday, July 15, 2010

Friday, 16 July 2010

Isn't weird when you find pictures of people you know on the internet...? I was stationed with the second guy on the right about a year before this picture was taken.

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/ Chains) - Set a new 5 Rep Max

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


Rest 2-5 minutes between each sprint.

Post weights and split times to comments.

Wednesday, July 14, 2010

Thursday, 15 July 2010

Rest Day.

Spend some time considering your home defense Pre-Planned Responses (PPRs). The following video should help get you started.




Post thoughts to comments.

Tuesday, July 13, 2010

Wednesday, 14 July 2010


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

WOD:
AMRAP in 20 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Post weights and number of rounds to comments.

Monday, July 12, 2010

Tuesday, 13 July 2010


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

Strength:
Shoulder Press (w/ Chains) - Set a new 5 Rep Max

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

(Compare to 25 August 2009)

Post weights and time to comments.

Sunday, July 11, 2010

Monday, 12 July 2010


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

Strength:
Front Squat - Set a new 5 Rep Max

WOD:
For time:
- 20 Back squat, 225 lbs
- 40 Toes to bar
- 60 Kettlebell Swings, 2 pood (or 75 lbs DB)

Post weights and time to comments.

Friday, July 9, 2010

Saturday, 10 July 2010

U.S. Coast Guard Search and Rescue swimmer enters the water


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

Strength:
Split Jerk - Heavy Single

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

Post weights and time to comments.

Thursday, July 8, 2010

Friday, 9 July 2010

Cal busting out thrusters in the rain during Operation: Hephaestus

Skill Work:

Power Clean & Jerk - 75% x 1 x 10;
1 min rest between reps

Strength:
Deadlift - Heavy Single

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

Post weights and splits to comments.

Tuesday, July 6, 2010

Wednesday, 7 July 2010


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:

"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.

(Compare to 21 April 2010)

Post weights and number of rounds/total reps to comments.

Monday, July 5, 2010

Tuesday, July 6 2010

Honorary SOC Jason Lewis was killed by an IED while conducting combat operations in Southern Baghdad on July 6, 2007. Read Jason's story HERE.

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

Strength:
Bench Press - Heavy Single

WOD:

"Jason"
For time:
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups

Post weights and time to comments.

Sunday, July 4, 2010

Monday, 5 July 2010


Skill Work:
Snatch - 85% x 1 x 3
Clean & Jerk - 85% x 1 x 3

Strength:
Back Squat - Heavy Single
(Don't expect any PRs this week)

WOD:
Row 2k

Post weights and time to comments.

Friday, July 2, 2010

Saturday, 3 July 2010


Operation: Hephaestus

Situation: Several months ago, Lockheed Martin reported that Dr. Rupert Collins, the lead engineer from their ballistic missile research team, had gone missing. Dr. Collins had recently completed work on a new Micro Electro-Mechanical Sensor (MEMS) chip which reportedly increases the accuracy of Intercontinental Ballistic Missiles by up to 50%. Last week, the National Security Agency noticed an increase in chatter and further investigation gleaned intelligence which suggested that Dr. Collins was being held in a small camp near the coast of the Kangwon Province, North Korea. Yesterday, a surveillance and reconnaissance mission of the camp positively identified Dr. Collins as well as several Taepodong 2 ballistic missiles. The S&R also discovered that the camp has several well-organized concentric rings of defense: an unknown number of personnel conduct foot patrols throughout the surrounding area, guard towers at the camp's entrance, and between 15-20 well-armed security personnel within the camp.

Objective: Rescue Dr. Collins. Locate and destroy all MEMS chips and all associated documentation and equipment.

Insertion: Under the cover of night, the team will be covertly inserted by SBT-12 1000 meters off the Kangwon coast. Upon arrival at the beach, the team must quickly move to the Assault Position undetected.

Actions at Objective: Eliminate all opposing forces. Search all huts within the camp to locate Collins. Locate and destroy all MEMS chips, schematics, and manufacturing equipment.

Extraction: When enemy forces have been dealt with to the point that the team can safely move, transport Dr. Collins to the Extraction Point for helo pick up. Additional enemy contact is expected.

Insertion:
- Swim 1000 meters w/ fins (You may sub a 5k row)
- Don Boots, BDU Pants, and 20 lbs weight vest in less than 3 minutes
*Penalty=50 Burpees

- Run 800 meters to Assault Position
- 5 minute break

Action at Objective: (15 minute Time Limit)
- 4 Rounds:
- 20 Push-ups
- 20 Squats

- Sprint 200 meters

- 3 Rounds:
- 15 KB Swings, 1 pood (or 35 lbs DB)
- 15 Sit-ups

- Sprint 200 meters

- 2 Rounds:
- 10 Thrusters, 95 lbs
- 10 Lunges, alternating legs

- Sprint 400 meters

*Penalty (If AO not completed within time limit):
- Escape and Evade
- 5 Rounds
- Bear Crawl 50 yards
- 10 Pull-ups
- 20 Squats

Extraction:
3 Rounds:
- Run 1 mile
- 20 Burpees

Notes:
- If working in a team, all members must stick together.
- After completing the swim, the weight vest should be worn for the duration of the evolution.
- At the Objective, speed and violence of action is critical to mission success, so hit it hard and fast!

Post time and thoughts about the week to comments.

Thursday, July 1, 2010

Friday, 2 July 2010

“The memorial displays for eight fallen Night Stalkers stand during a memorial ceremony held July 7 at Hunter Army Air Field, Ga. The eight perished when their MH-47D crashed in Afghanistan June 28, 2005. Nightstalkers remembered at the ceremony were Maj. Stephen C. Reich, 34, of Washington Depot, Conn., Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Fla., Warrant Officer Corey J. Goodnature ,35, of Clarks Grove, Minn., Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Ind., Sgt. 1st Class Michael L. Russell, 31, of Stafford, Va., Staff Sgt. Shamus O. Goare, 29, of Ohio and Sgt. Kip A. Jacoby, 21, of Pompano Beach, Fla., assigned to the 3rd Battalion, 160th Special Operations Aviation Regiment (Airborne). Also honored was Sgt. 1st Class James W. Ponder, III, 36, of Franklin, Tenn., assigned to Headquarters and Headquarters Company, 160th SOAR(A) based at Fort Campbell, Ky. (U.S. Army photo by Kelly Ann Tyler)”

WOD:
"Night Stalkers"
8 Rounds for time:
- 8 Muscle-ups
- 8 Squat Cleans, 135 lbs
- 8 Push Presses, 135 lbs
- 8 Deadlifts, 225 lbs
- 8 Handstand Push-ups
- 8 KB Swings, 2 pood (or 75 lbs DB)
- 8 Burpees
- 80 ft Walking Lunges, 45 lbs overhead

Post time to comments.