Tuesday, 26 April 2011 (am)

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)

Saturday, 7 August 2010

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.

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.

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.

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.

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.

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.

Saturday, 26 June 2010

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.

Tuesday, 22 June 2010

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.

Saturday, 19 June 2010

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.

Tuesday, 15 June 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:

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.

Tuesday, 8 June 2010

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, 31 May 2010

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.

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.

Monday, 24 May 2010

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.

Monday, 17 May 2010

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.

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.

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.

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, 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.