CrossFit Barbarian Fitness

______, 6 July 2011

2011-07-05T19:45:00.000-10:00

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:

Strength:

WOD:
"Jason"
For time:
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups
(Compare to _____)

Post weights and time to comments.

Wednesday, 8 June 2011

2011-06-07T19:45:00.000-10:00

SFC Daniel Crabtree was Killed in Action on 24 June 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq. Read more about Daniel HERE.

WOD:
"Daniel"
For time:
- 50 Pull-ups
- Run 400 meters
- 21 Thrusters, 95 lbs
- Run 800 meters
- 21 Thrusters, 95 lbs
- Run 400 meters
- 50 Pull-ups

Tuesday, 17 May 2011 (1700)

2011-05-21T17:28:00.002-10:00

Speed Work @ 400 pace

200 - 0:34
300 - 1:02 (not enough rest after the 200)
200 - 0:36
4 x 100 - All 11.26-11.53
4 x 60 - Untimed

This was a fun workout...except that Tuesday afternoon at the Hickam track is full of junior Track & Field teams. Looking forward to doing more of this stuff!

Tuesday, 17 May 2011

2011-05-21T17:17:00.002-10:00

30 Muscle-ups for time:

Did 20 in about 12 minutes and got to the point where I was only able to do about 1 per minute, with several failures per success, so I shut it down.

Monday, 16 May 2011

2011-05-21T17:09:00.003-10:00

"Linda"
10-9-8-7-6-5-4-3-2-1
- Deadlift, 1.5 x BW
- Bench Press, BW
- Clean, 3/4 BW

Scaled to: Deadlift - 225, Bench Press - 175, Power Clean - 115 lbs.

Time: 20:39

Tuesday, 26 April 2011 (lunchtime)

2011-04-26T14:15:00.003-10:00

Running

4 x 3 minutes hard/3 minutes easy.

First 1/2 mile was at about a 6:10 pace and felt a little hot but fairly comfortable.

Tuesday, 26 April 2011 (am)

2011-04-26T14:13:00.004-10:00

WOD:
Clean & Jerk - Heavy Single

- 215 x 2. Wasn't commiting to getting under the bar at all.

Snatch - Heavy Single

- 165 x 2; 185 (F)

Monday, 25 April 2011

2011-04-26T14:09:00.002-10:00

OK, I'm tired of being fat and out of shape. Time to get back on the horse; Mon-Fri @ 0530 at Schofield.

WOD:
Modified "Angie"
Sets may be partitioned as needed:
- 50 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats

Time: 11:40

Tuesday, 22 February 2011

2011-02-21T19:45:00.001-10:00

SSG Joshua Hager was Killed in Action on February 22, 2007 in Ar Ramadi, Iraq when an IED hit his Humvee. Read more about Josh on his father's blog HERE.

WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups
(Compare to

_____, 11 December 2010

2010-12-10T19:45:00.000-10:00

Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died 11 December, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq. Read more about Chief Carter HERE.

Skill Work:

Strength:

WOD:
"Badger"
Complete three rounds for time of:
- 30 Squat Cleans, 95 lbs
- 30 Pull-ups
- Run 800 meters

Post weights and time to comments.

We've Moved!

2010-08-08T15:07:00.002-10:00

Head over to http://www.crossfitbarbarianfitness.com/ to visit our new website!

Saturday, 7 August 2010

2010-08-06T19:45:00.004-10:00

Classic...Nay. EPIC.

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

Strength:
Push Press - 85% of 1RM; AMRAP in 2 minutes

WOD:
Five rounds for time of:
- 5 Muscle-ups
- 10 Overhead Squats, 115 lbs
- 15 Toes to Bar
- 20 GHD Sit-ups

Post weights and time to comments.

Friday, 6 August 2010

2010-08-05T19:45:00.000-10:00

This little guy must be going through training, everyone knows that you don't put your barrel through the window!

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

Strength:
Deadlift (w/ Chains) - 3 Reps (70% of DL w/ Chains 1RM) on the minute for 10 minutes

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

Post weights and splits to comments.

Thursday, 5 August 2010

2010-08-04T19:45:00.000-10:00

Meeting the Bar from Patrick Cummings on Vimeo.

Wednesday, 4 August 2010

2010-08-03T19:45:00.000-10:00

Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

WOD:
"Garrett"
3 Rounds for Time:
- 75 Squats
- 25 Handstand Push-ups
- 25 L-Pullups

Post time to comments.

Tuesday, 3 August 2010

2010-08-02T19:45:00.001-10:00

KEY WEST, Fla. (April 28, 2009) A Special Warfare Combatant-Craft Crewman (SWCC) assigned to Special Boat Team (SBT) 20 navigates the MARK V Special Operations Craft for a scene in the upcoming Bandito Brothers production ¨I Am That Man", due in theaters in 2010. SWCC operate and maintain the Navy's inventory of state of the art, high-speed boats in support of special operations missions worldwide. (U.S. Navy photo by Chief Mass Communication Specialist Kathryn Whittenberger.)

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:
Bench Press (w/ Chains) - 2 Reps (70% of Bench w/ Chains 1RM) on the minute for 10 minutes

WOD:
"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups
(Compare to 1 December 2009)

Post weights and time to comments.

Monday, 2 August 2010

2010-08-01T19:45:00.000-10:00

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

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

Strength:
Back Squat (w/ Bands) - 3 Reps (70% of your 1RM w/ Bands) on the minute for 10 minutes

WOD:
"Luce"
While wearing a 20 lbs vest:
3 Rounds for Time:
- Run 1k
- 10 Muscle-Ups
- 100 Squats

Post weights and time to comments.

Sunday, 1 August 2010

2010-07-31T19:45:00.003-10:00

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.

Saturday, 30 July 2010

2010-07-30T19:45:00.003-10:00

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.

Friday, 30 July 2010

2010-07-29T19:45:00.001-10:00

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.

Wednesday, 28 July 2010

2010-07-27T19:45:00.001-10:00

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.

Tuesday, 27 July 2010

2010-07-26T19:45:00.000-10:00

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.

Monday, 26 July 2010

2010-07-25T19:45:00.000-10:00

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.

Saturday, 24 July 2010

2010-07-23T19:45:00.000-10:00

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.

Friday, 23 July 2010

2010-07-22T19:45:00.000-10:00

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.

Wednesday, 21 July 2010

2010-07-20T19:45:00.001-10:00

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.

Tuesday, 20 July 2010

2010-07-19T19:45:00.002-10:00

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.

Monday, 19 July 2010

2010-07-18T19:45:00.001-10:00

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.

Rest Day - 18 July 2010

2010-07-17T19:45:00.001-10:00

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.

Saturday, 17 July 2010

2010-07-16T19:45:00.000-10:00

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.

Friday, 16 July 2010

2010-07-15T19:45:00.002-10:00

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.

Thursday, 15 July 2010

2010-07-14T22:28:00.005-10:00

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.

Wednesday, 14 July 2010

2010-07-13T19:45:00.000-10:00

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.

Tuesday, 13 July 2010

2010-07-12T19:45:00.000-10:00

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.

Monday, 12 July 2010

2010-07-11T19:45:00.000-10:00

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.

Saturday, 10 July 2010

2010-07-09T19:45:00.000-10:00

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.

Friday, 9 July 2010

2010-07-08T19:45:00.000-10:00

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.

Wednesday, 7 July 2010

2010-07-06T19:45:00.001-10:00

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.

Tuesday, July 6 2010

2010-07-05T19:45:00.001-10:00

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.

Monday, 5 July 2010

2010-07-04T19:45:00.002-10:00

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.

Saturday, 3 July 2010

2010-07-02T12:01:00.003-10:00

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.

Friday, 2 July 2010

2010-07-01T17:45:00.000-10:00

“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.

Wednesday, 30 June 2010

2010-06-29T19:45:00.000-10:00

LT Michael McGreevy died while conducting a rescue operation in Afghanistan on June 28, 2005.

WOD:

"Michael"

3 Rounds for Time:

- Run 800 meters

- 50 Back Extensions

- 50 Sit-ups

(Compare to 29 April 2010)

Tuesday, 29 June 2010

2010-06-28T19:45:00.000-10:00

HM1(SEAL) Jeffrey Taylor died while conducting a rescue operation in Afghanistan on June 28, 2005.

WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups
(Compare to 5 June 2010)

Monday, 28 June 2010

2010-06-27T19:45:00.007-10:00

LT Michael Murphy was killed 5 years ago, today, while conducting counter-terrorism operations in Kunar province, Afghanistan. He was posthumously awarded the Medal of Honor for valor in action. You can read more about that fateful day in the book "Lone Survivor" by Marcus Luttrell and on the U.S. Navy website HERE.

WELCOME TO HERO WEEK.

There will be no skill or strength work this week. Saturday's WOD will be a long one, so plan accordingly.

WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20 lbs vest or body armor, wear it.

(Compare to 24 February 2010)

Post time to comments.

Saturday, 26 June 2010

2010-06-25T19:45:00.003-10:00

Force Recon: Livin' the dream...

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

Strength:
Push Press - Set a new 5 Rep Max

WOD:
10 Rounds for time:
- 10 Burpees
- 20 Double Unders

Post weights and time to comments.

Friday, 25 June 2010

2010-06-24T19:45:00.000-10:00

U.S. Air Force Lt. Col. Stephen Goodman and Capt. Robert Wilson perform a high-altitude, low-opening jump over Ie Shima Island, Japan, Dec 23, 2009.

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

Strength:
Deadlift (Feet elevated 2") - Find your 3 Rep Max

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

Post weights and splits to comments.

Wednesday, 23 June 2010

2010-06-22T19:45:00.001-10:00

Soldiers of the 68th Medical Company (Air Ambulance) arrive in Gardez to transport an Afghan boy with wounds from a piece of unexploded ordnance.

WOD:
Row 5k

Post time to comments.

Tuesday, 22 June 2010

2010-06-21T19:45:00.003-10:00

Name this SEAL and tell us his story...post in comments.

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:

Bench Press (w/ Chains) - Set a new 3 Rep Max

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 23 March 2010)

NOTE: This is a deliberately low(er) volume week. I would recommend you take heed. ;-)

Post weights and time to comments.

Monday, 21 June 2010

2010-06-20T19:45:00.002-10:00

Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single

Strength:

Box Squat (w/ Bands) - Set a new 3 Rep Max

WOD:
21-15-9
- Deadlifts, 225 lbs
- Pull-ups

Post weights and time to comments.

Saturday, 19 June 2010

2010-06-18T19:45:00.001-10:00

Corporal Stephen Bouzane, member of the Third Battalion, Princess Patricia's Canadian Light Infantry, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. Read more HERE.

Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3

Strength:
Push Press - Set a new 5 Rep Max

WOD:
"Stephen"
For time:
30-25-20-15-10-5 rep rounds of:
- GHD sit-up
- Back extension
- Knees to elbow
- Stiff Legged Deadlift, 95 lbs

Post weights and time to comments.

Friday, 18 June 2010

2010-06-17T20:36:00.002-10:00

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3

Strength:
Deadlift (Feet elevated 2") - Find your 5 Rep Max

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

Post weights and splits to comments.

Wednesday, 16 June 2010

2010-06-15T19:45:00.004-10:00

Some of you may recognize this building, but for those of you who aren't aware, it is onboard Naval Station San Diego. HERE is an article from 2007 where the U.S. reportedly planned to spend $600,000 to modify the building's appearance. Unfortunately, HERE is an article from April of this year showing that no progress has been made and the original plans have been scrapped in exchange for a plan that will cost between $17 and $40 billion.

WOD:
(From SEALFit)
10 rounds (30 mins total) -
- Minute 1: 25 Pushups
- Minute 2: 10 Dead Hang Pullups
- Minute 3: 10 Front Squats (135#)

Post thoughts to comments.

Tuesday, 15 June 2010

2010-06-14T19:45:00.002-10:00

Skill Work:

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

- Snatch - Heavy Single

Strength:

Bench Press (w/ Chains) - Set a new 5 Rep Max

WOD:

"Isabel"

For Time:

- 30 Reps, 135 lbs Snatch (Click for Video Demo - Also see THIS LINK to watch Josh Everett do this in record time!)

(Compare to 6 March 2009)

This one is supposed to be over quickly, so chose a weight that allows you to finish around 3-4 minutes. Just like "Grace," this is an "anyhow" workout. In other words, get the bar from the ground to overhead in one motion, any way possible: full squat snatch, power snatch, muscle snatch.

Post weights and time to comments.

Monday, 14 June 2010

2010-06-13T19:45:00.003-10:00

I wonder who this guy works for...

Skill Work:

3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets

Clean & Jerk - 75% x 1 x 3

Strength:

Box Squat (w/ Bands) - Set a new 5 Rep Max

WOD:

For time:

- Run 400 meters

- 15 Clean and Jerk, 155 lbs

- Run 400 meters

Post weights and time to comments.

Are You a Survivalist?

2010-06-12T19:45:00.001-10:00

Below is an excerpt from an article by Jack Spirko of The Survival Podcast.

The survivalist community is often perceived as a bunch of gloom and doom types sitting on a pile of MREs, ammunition and guns in some far out corner of the North West. Of course the survivalist is also typecast as expecting TEOTWAWKI (the end of the world as we know it) to occur any day now, in fact he is actually hoping for it. Honestly it is time for this stereotype to die a deserving death. Modern survivalists are many things but very few are actually concerned about the infamous black helicopters or FEMA Camps. Most instead are simply realists who understand that sometimes things do go wrong and it is better to be prepared than to expect someone else to solve your problems.

Read the rest of the article HERE.

How long will YOUR preps last? Post thoughts to comments.

Saturday, 12 June 2010

2010-06-11T19:45:00.001-10:00

Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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:
Shoulder Press (w/ Bands) - Set a new 3 Rep Max

WOD:
"Hansen"
Five rounds:
- 30 KB Swings, 2 pood (or 75 lbs DB)
- 30 Burpees
- 30 Glute-ham sit-ups
(Compare to 3 May 2009)

Post weights and time to comments.

Friday, 11 June 2010

2010-06-10T19:45:00.002-10:00

Don't be like these guys...seriously.

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

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

WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Muscle-up for four minutes
Rest precisely 3 minutes

No rest between finishing Tabata squats and muscle-ups. Multiply lowest squat count of all eight intervals by the number of muscle-ups completed in four minutes for each round.

Post weights and results to comments.

Wednesday, 9 June 2010

2010-06-08T19:45:00.000-10:00

Skill Work:

Spend 30 minutes working on your "goat"

WOD:

5 Rounds for time:

- Run 400 meters

- 15 Snatches, 95 lbs

Post time to comments.

Tuesday, 8 June 2010

2010-06-07T19:45:00.002-10:00

Skill Work:

- Overhead Squat - 75% x 2 x 2

- Snatch Balance - 75% x 3 x 2

- Snatch - 80% x 1 x 3

Strength:

Close Grip Bench Press - Set a new 3 Rep Max

WOD:

"Death by Pullup"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Monday, 7 June 2010

2010-06-06T19:45:00.002-10:00

Skill Work:

Muscle Snatch - Heavy Single

Snatch Deadlift - 105% x 3 x 2

Strength:

Back Squat (w/ Chains) - Set a new 3 Rep Max

WOD:

South Central Regional, Event 4

For time:

10 Muscle-ups

15 Handstand push-ups

20 pound Squat clean, 155 lbs

Run 550 meters

Post weights and time to comments.

Rest Day

2010-06-05T19:45:00.002-10:00

When was the last time you checked your home for fire hazards? I'm not just talking about changing the batteries in the smoke detector. This video shows how badly things can get...and quickly.

Post thoughts to comments.

Saturday, 5 June 2010

2010-06-04T19:45:00.001-10:00

Fast roping onto a rooftop

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

WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups

Post weights and time to comments.

Friday, 4 June 2010

2010-06-03T19:45:00.000-10:00

A member of the US Army International Security Assistance Force in Afghanistan.

Skill Work:

- Snatch Pull - 105 x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:

Sumo Deadlift (w/ Chains) - Set a new 5 Rep Max

WOD:

Five rounds for time of:

- 21 Thrusters, 75 lbs

- 42 Double-Unders

Post weights and time to comments.

Rest Day

2010-06-02T19:45:00.005-10:00

Let the first 8 second clip play, then when you're in the playlist, select the video from May 26 about oil spills in the top left corner.
Sorry about the wierdness of getting the video to play...it's MSNBC, what do you expect. But it's 8 minutes of your day well spent

Post thoughts to comments.

Wednesday, 2 June 2010

2010-06-01T19:45:00.005-10:00

The team responds after seeing "Eva" on the whiteboard...

Skill Work:
- Spend 30 minutes working on your "goat"
- Read one article from the CrossFit Journal from 2006

WOD:
"Eva"
5 Rounds for Time:
- Run 800 meters
- 30 KB swings, 2 pood (or 75 lbs DB)
- 30 Pull-ups
(Compare to 16 December 2009)

Post time to comments.

Tuesday, 1 June 2010

2010-05-31T19:45:00.001-10:00

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:
Close Grip Bench Press - Set a new 5 Rep Max

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 18 December 2009)

Post weights and time to comments.

Monday, 31 May 2010

2010-05-30T19:45:00.002-10:00

Memorial Day - A day to remember our Fallen

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

Strength:
Back Squat (w/ Chains) - Set a new 5 Rep Max

WOD:

"Heavy Michael"

***With a 20-lbs Weight Vest***

3 Rounds for Time:

- Run 800 meters

- 50 Back Extensions

- 50 Sit-ups

(Compare to 29 April 2009)

Post weights and time to comments.

"Fallen but Never Forgotten"

2010-05-29T19:45:00.004-10:00

Love to Run? Want to make a difference? Click HERE for more info on The Disposable Heroes Project

For many CrossFitters, the Hero WODs are more than just a workout; they represent the spirit and sacrifice of those that have given their lives for our freedom. Russell Burger wrote an outstanding article for the CrossFit Journal which explains what some may wrongly consider a superficial tribute.

Click HERE to read the entire article!

For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.

With tomorrow being Memorial Day, take a moment to remember.

Saturday, 29 May 2010

2010-05-28T19:45:00.004-10:00

Royal Marines take the beach

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

Strength:
Shoulder Press - Set a new 3 Rep Max

WOD:
"Diane"
21-15-9
- Handstand Pushups
- Deadlifts, 225-lbs
(Compare to 9 October 2009)

Post weights and time to comments.

Friday, 28 May 2010

2010-05-27T19:45:00.001-10:00

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

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

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Nutts"
For time:
- 10 Handstand push-ups
- 15 Deadlifts, 250 lbs
- 25 Box jumps, 30"
- 50 Pull-ups
- 100 Wallball shots, 20 lbs
- 200 Double-unders
- Run 400 meters with a 45lb plate

Post weights and time to comments.

C.E.R.T.

2010-05-26T19:45:00.005-10:00

What do you do with your fitness? Would you like to get involved in the community? CERT is a great way to give back and also put your fitness to the test. It's also a great stepping stone towards other volunteer opportunities such as Search and Rescue. Even if you don't want to volunteer, the training is FREE and could someday save you or yours. From the CERT webpage:

The Community Emergency Response Team (CERT) Program educates people about disaster preparedness for hazards that may impact their area and trains them in basic disaster response skills, such as fire safety, light search and rescue, team organization, and disaster medical operations. Using the training learned in the classroom and during exercises, CERT members can assist others in their neighborhood or workplace following an event when professional responders are not immediately available to help.

For more information, or to find a team near you, visit the CERT webpage at http://www.citizencorps.gov/cert/index.shtm

Wednesday, 26 May 2010

2010-05-25T19:45:00.001-10:00

Whoa...

Skill Work:
- Walking on Hands, 200 meters
- L-Sit - Total of 120 seconds

WOD:
AMRAP in 20 minutes:
- 3 Muscle Ups
- 6 Snatches, 95-lbs
- 9 Box Jumps

Post time to comments.

Tuesday, 25 May 2010

2010-05-24T19:45:00.007-10:00

Air Force PJs bringing one home

Skill Work:

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

Strength:
Bench Press - Set a new 3 Rep Max

WOD:

"Fat Fran"

15-12-9

- Thrusters, 135 lbs

- Pullups, 45 lbs

(Compare to 4 September 2009)

Enjoy a video of Greg Amundson, one of the original CF firebreathers, absolutely crushing this WOD HERE!

Post weights and time to comments.

Monday, 24 May 2010

2010-05-23T19:45:00.000-10:00

Nuff said

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 - Set a new 3 Rep Max

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 30 November 2009)

Post weights and time to comments.

Rest Day

2010-05-22T19:45:00.003-10:00

Unfortunately, they're not all this stupid

As many of you may know, Radical Islam has been around for a VERY long time. In 1784 and 1785 several US vessels were captured by Moroccan and Tripolitan forces (piracy anyone?) and the sailors onboard were put into slavery. The Continental Congress approved funding to pay ransoms to have the ships returned and the sailors freed of their slavery. In 1786, Thomas Jefferson and John Adams, US Ambassdors to France and Britain respectively, met with Tripolitan Ambassador Sidi Haji Abdul Rahman Adja in an attempt to negotiate a peace agreement. After their meeting, Jefferson and Adams reported to Congress the following:

“It was written in their Koran, that all nations which had not acknowledged the Prophet were sinners, whom it was the right and duty of the faithful to plunder and enslave; and that every Mussulman [Muslim] who was slain in this warfare was sure to go to paradise.” (James, 1872, p. 413)

This is eerily similar to what we are seeing and hearing today. The individuals who practice their radical version of Islam are following in the footsteps of their fathers, and their father's fathers. No amount of reasoning, debate, or negotiation will ever change their outlook or belief that we are infidels and that it is their DUTY to do us harm-and in doing so-are ensured a spot in heaven.

Reference

James, C., (1872). Jefferson, American Minister in France. The Atlantic Monthly, Vol. 0030 Issue 180. Retrieved from http://digital.library.cornell.edu/cgi/t/text/pageviewer-idx?c=atla;cc=atla;rgn=full%20text;idno=atla0030-4;didno=atla0030-4;view=image;seq=00419;node=atla0030-4%3A1

Saturday, 22 May 2010

2010-05-21T19:45:00.004-10:00

US Marshals SOG about to get busy

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

Strength:
Shoulder Press - Set a new 5 Rep Max

WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
You must complete all reps of an exercise before moving on to the next one.
(Compare to 11 December 2009)

Post weights and time to comments.

Friday, 21 May 2010

2010-05-20T19:45:00.001-10:00

Army sniper team in a hide

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

Strength:
Deadlift - Set a new 5 Rep Max

WOD:
(Courtesy of CrossFitOKC)

Run 800 meters
15-10-5
- Thrusters, 115 lbs
- Burpees
Run 800 meters
(Compare to 7 May 2010)

Post time to comments.

Personal Preparedness - Bug Out Bag

2010-05-19T19:45:00.002-10:00

My BOB; note the FAK attached to the top

What is a Bug Out Bag? A Bug Out Bag, or BOB for short, is a pack designed to sustain it's owner for a 72-hour period in the event of some form of emergency such as civil unrest, natural disaster, terrorist attack, or Zombie Apocalypse forces you to leave the security of your home. When prepping your BOB, you must consider your Bug Out Plan: where are you going to go, how are you going to get there, and what is the back-up plan? If you expect any significant amount of distance traveled on foot, weight is going to be a significant consideration. So let's discuss the necessities.

The Rule of 3's
- 3 seconds without security
- 3 minutes without care
- 3 hours without shelter
- 3 days without water
- 3 weeks without food

With that in mind, here are the main considerations:
- Personal Defense items (Pistol, Rifle, Knife)
- First Aid Kit (FAK); this will be discussed in a future post
- Fire starting items. Tent/shelter/hammock
- Water purification and sufficient storage
- Non-perishable food stuffs, minimum of 3600 calories (consider products from Mainstay)
- Signaling/Comms (Mirror, whistle, NOAA radio, etc...)

Of course, there are plenty of other miscellaneous items to include, but we'll get to those in future posts.

Post thoughts to comments.

Wednesday, 19 May 2010

2010-05-18T19:45:00.002-10:00

SWCC

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 5 Burpees at the end...Focus!

Row 500 meters - Set a new PR!
(Compare to 18 March 2009)

WOD:
AMRAP in 30 minutes:
- Run 400 meters
- 6 Snatches, 95 lbs
- 6 Overhead Squats, 95 lbs
- 6 Behind-the-Neck Push Press, 95 lbs

Post skill results and number of rounds to comments.

Tuesday, 18 May 2010

2010-05-17T19:45:00.002-10:00

Garrett, Greybush, and Matt...this is for you.

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

Strength:
Bench Press - Set a new 5 Rep Max

WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
(Compare to 2 March 2010)

Post weights and time to comments.

Monday, 17 May 2010

2010-05-16T19:45:00.003-10:00

A USMC Scout Sniper throwing big lead down range

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 - Set a new 5 Rep Max

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups
(Compare to 17 April 2009)

Post weights and time to comments.

Tuesday, 27 April 2010

2010-04-26T19:45:00.000-10:00

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

2010-04-26T18:41:00.003-10:00

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.

Saturday, 24 April 2010

2010-04-23T19:45:00.000-10:00

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.

Friday, 23 April 2010

2010-04-22T19:45:00.000-10:00

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.

Best. Show. Ever.

2010-04-21T20:49:00.006-10:00

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! :-)

Wednesday, 21 April 2010

2010-04-20T19:45:00.000-10:00

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

WOD:
"Death by Clean & Jerk"

Use as many sets each minute as needed.

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

Tuesday, 20 April 2010

2010-04-19T19:45:00.001-10:00

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.

Monday, 19 April 2010

2010-04-18T19:45:00.002-10:00

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.

Saturday, 17 April 2010

2010-04-16T19:45:00.001-10:00

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.

Friday, 16 April 2010

2010-04-15T19:45:00.000-10:00

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.

Wednesday, 14 April 2010

2010-04-13T19:45:00.001-10:00

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.

Tuesday, 13 April 2010

2010-04-12T19:45:00.001-10:00

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.

Monday, 12 April 2010

2010-04-11T19:45:00.002-10:00

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.

Saturday, 10 April 2010

2010-04-09T19:45:00.001-10:00

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.

Friday, 9 April 2010

2010-04-08T19:45:00.001-10:00

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.

Wednesday, 6 April 2010

2010-04-06T19:45:00.000-10:00

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.

Tuesday, 6 April 2010

2010-04-05T19:45:00.000-10:00

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.

Monday, 5 April 2010

2010-04-04T19:45:00.000-10:00

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.