Friday, 6 August 2010

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.

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.

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.

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.

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.

Friday, 28 May 2010

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.

Friday, 21 May 2010

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.

Friday, 12 March 2010

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

Strength:
Deadlift (w/ Chains) - Find your 1 Rep Max

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

Post weights and splits to comments.

Friday, 5 March 2010

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

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

WOD:
3 Rounds for Time:
- Run 400 meters
- 15 Deadlifts, Bodyweight
- 20 Box Jumps, 24"
(Compare to 5 July 2009)

Post weights and time to comments.

Friday, 26 January 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:
Deadlift (w/ Chains) - 5 Rep Max

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

Post weights and splits to comments.

Friday, 29 January 2010

Skill Work:
Overhead Squat - 85% x 1 x 3
Snatch - 85% x 1 x 3

Strength:
Deadlift - Set a new 1 Rep Max

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

Post weights and splits to comments.

Friday, 22 January 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 - Set a new 3 Rep Max

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.

Post weights and splits to comments.

Friday, 8 January 2010

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

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
Sprints
10 x 100m
Rest 3-5 minutes between efforts

Post weights and split times to comments.

Friday, 1 January 2010

If you aren't doing the Colossal Challenge this weekend, do the following:

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

Strength:
Deadlift - Set a new 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
(Compare to 6 June 2009)

So, what's your New Year's resolution? Mine is to finally go truly Paleo (well, more like 80-90%). For the next month, I am going to follow The Whole30 Challenge and go completely strict for 30 days to help my body completely remove all of the junk and recover. If anyone wants to join me, I'll be posting my daily intake to the comments, feel free to do the same.

To start off on the right foot, I've downloaded 2 Paleo receipe books from The Performance Menu. For the record, making spaghetti out of spaghetti squash is amazing!

***Note: I realized that posting the Colossal Challenge WODs at noon Hawaii time doesn't really give those of you back in Bahrain adequate time to prepare. So with that said, the WODs will be posted at 7am tomorrow morning.

Friday, 25 December 2009

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 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.

Friday, 18 December 2009

Strength:
Deadlift - Set a new 1 Rep Max

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

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 24 August 2009)

Post weights and time to comments.

Friday, 11 December 2009

Strength:
Deadlift - Set a new 3 Rep Max

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:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
(Compare to 15 May 2009)

You must complete all reps of an exercise before moving on to the next one.

Friday, 4 December 2009

Strength:
Deadlift - Set a new 5 Rep Max!

WOD:
Death by Tabata
(Again from CrossFit Football...this one is a killer!)
Alternating Tabatas
- Deadlift, 185 lbs
- Burpees

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

Post weight, total number of reps, and number of reps per exercise to comments.

Friday, 20 November 2009

Strength:
Deadlift - Set a new 5 Rep Max

WOD:
"Christine"
3 Rounds for Time:
- Row 500 meters
- 21 Deadlifts, Bodyweight
- 21 Box Jumps, 24"
(Compare to 15 August 2009)

Post weight and time to comments.

Friday, 13 October 2009

Strength:
Deadlift - Set a new 3 Rep Max!

WOD:
3 Rounds for Time of:
- Row 500 meters
- 21 Ring dips

Post weight and time to comments.