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.
Tuesday, August 18, 2009
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
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.
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!
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
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!
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.
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.
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.
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.
Thursday, July 9, 2009
Friday, 10 July 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.
Wednesday, July 8, 2009
Thursday, 9 July 2009
Skill Work:
- Clean Pull - 105% x 2 x 3
- (Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3
Strength:
Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 12 minutes:
- Row 250 meters
- 10 Pullups
- 10 Ring Dips
Post weights and time to comments.
- Clean Pull - 105% x 2 x 3
- (Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3
Strength:
Behind the Neck Push Press - 3 x 3
WOD:
AMRAP in 12 minutes:
- Row 250 meters
- 10 Pullups
- 10 Ring Dips
Post weights and time to comments.
Tuesday, July 7, 2009
Wednesday, 8 July 2009
Skill Work:
Overhead Squat - Heavy Single; 85% x 1 x 3
Snatch - Heavy Single; 85% x 1 x 3
Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)
WOD:
Modified "Last Ascent"
15-10-5
- Back Squats, 225 lbs
- Box Jumps, 32"
(Compare to )
Post weights and time to comments.
Overhead Squat - Heavy Single; 85% x 1 x 3
Snatch - Heavy Single; 85% x 1 x 3
Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)
WOD:
Modified "Last Ascent"
15-10-5
- Back Squats, 225 lbs
- Box Jumps, 32"
(Compare to )
Post weights and time to comments.
Sunday, July 5, 2009
Monday, 6 July 2009
Skill Work:
Turkish Get Ups - Find your max! Don't forget to try different objects like a barbell, kettlebell, or the cute girl on the treadmill. :-)
WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power cleans, 135 lbs
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
(Compare to 2 May 2009)
Post weights and rounds completed for each of the 5 cycles to comments.
Turkish Get Ups - Find your max! Don't forget to try different objects like a barbell, kettlebell, or the cute girl on the treadmill. :-)
WOD:
"The Chief"
Max rounds in 3 minutes of:
- 3 Power cleans, 135 lbs
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
(Compare to 2 May 2009)
Post weights and rounds completed for each of the 5 cycles to comments.
Saturday, July 4, 2009
Sunday, 5 July 2009
Are you taking your Fish Oil daily? NO?! Well, here is a compelling study that shows why you should go out and buy a bottle RIGHT NOW.
Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3
Strength:
Incline Press - Set a new 3 Rep Max!
WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"
Post weights and time to comments.
Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3
Strength:
Incline Press - Set a new 3 Rep Max!
WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"
Post weights and time to comments.
Friday, July 3, 2009
Saturday, 4 July 2009
Happy 4th of July!!!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 - Set a new 3 Rep Max!
WOD:
"Tabata Something Else"
Complete 8 rounds of 20 seconds Work, 10 seconds Rest for each of the following exercises. There is no rest in between exercises.
- Pullups
- Pushups
- Situps
- Squats
Post weights and number of reps per round of each exercise.
Wednesday, July 1, 2009
Thursday, 2 July 2009
Skill Work:
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
AMRAP in 20 minutes:
- 20 Squats
- 15 Situps
- 10 Pushups
- 5 Pullups
*Rest precisely 30 seconds after each round.
Handstand Hold - Total of 60 seconds
L-Sit - Total of 60 seconds
WOD:
AMRAP in 20 minutes:
- 20 Squats
- 15 Situps
- 10 Pushups
- 5 Pullups
*Rest precisely 30 seconds after each round.
Tuesday, June 30, 2009
Wednesday, 1 July 2009
Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
Strength:
Shoulder Press - Set a new 1 Rep Max!
WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups
Post weights and time to comments.
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single
Strength:
Shoulder Press - Set a new 1 Rep Max!
WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups
Post weights and time to comments.
Monday, June 29, 2009
Tuesday, 30 June 2009
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 1 Rep Max!
(Use a box and bands if you have them)
WOD:
AMRAP in 15 minutes:
- 5 Power Snatches, 95 lbs
- 10 Clapping Pushups
- 15 Air Squats
- [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 1 Rep Max!
(Use a box and bands if you have them)
WOD:
AMRAP in 15 minutes:
- 5 Power Snatches, 95 lbs
- 10 Clapping Pushups
- 15 Air Squats
Saturday, June 27, 2009
Sunday, 28 June 2009
WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"
Post number of rounds to comments.
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"
Post number of rounds to comments.
Friday, June 26, 2009
Saturday, 27 June 2009
Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench - Set a new 1 Rep Max!
WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs
(Compare to 1 May 2009)
Post weights and time to comments.
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3
Strength:
Incline Bench - Set a new 1 Rep Max!
WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs
(Compare to 1 May 2009)
Post weights and time to comments.
Subscribe to:
Posts (Atom)