Tuesday, 26 April 2011 (lunchtime)

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)

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

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

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

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!

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

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.

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.

Thursday, 5 August 2010

Meeting the Bar from Patrick Cummings on Vimeo.

Wednesday, 4 August 2010

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

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

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

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

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

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

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

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

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

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

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.