Thursday, August 29, 2013

20130830

Friday, 30 Aug 2013

Battle Cry

Lift
Every 2 mins on the min for 30 min (15 reps):
1 Clean & Jerk @ 80 - 90% 1RM

WoD
4X100m sled pulls @ 75/110#
20 Pushups and 10 Box Jumps after each pull
- roll the big/tall tire to the 50m mark

Record C&J weights and total pull time

Wednesday, August 28, 2013

20130829

Thursday, 29 Aug 2013


AMRAP in 12 mins of:
25 Dubs
10 Burpees

Record total reps

Tuesday, August 27, 2013

20130828

Wednesday, 28 Aug 2013

Celtic Deadlift

Lift
Bear Complex, 5X7
- Deadlift, Clean, Front Squat, Jerk, Back Squat, Jerk
- or Squat Clean Press, Back Squat Press
- start light - 45/95#
- work up to no more than 60% 1RM Jerk
- touch and go, no rest between reps
- rest as needed between sets

WoD
4X100m Sled Pulls @ 75/110#
20 Pushups and 10 Box Jumps after ea pull
- roll the big/tall tire to the 50m mark

Record Bear Complex weights and total pull time

Monday, August 26, 2013

20130827

Tuesday, 27 Aug 2013

Nature Walk...

WoD
3 RFT - 5 min time cap
15 Hang Cleans @ 95/135#
15 Burpees

5 min rest

3 RFT - 5 min time cap
15 Front Squats @ 95/135#
15 Situps

Record each WoD's time or reps completed in 5 min time cap

Sunday, August 25, 2013

20130826

Monday, 26 Aug 2013

Send me pictures for the blog! Thanks Oscar!

Lift
Squats, 5X5 @ 80% 1RM
- WU w/ 1X10 @ 50%, 1X8 @ 60%

then

WoD
For time:
50 Wallballs
- don't game plan or strategize
- do as many unbroken as you can for your first set, max effort!
- rest 5 seconds and continue
- we're building anaerobic sprint capacity here

Record Squat sets and WoD time

Thursday, August 22, 2013

20130823

Friday, 23 Aug 13

Muscle Ups = Tarzan Training

WoD
30 Burpee MuscleUps for Time
- sub w/ 60 Pullups, 60 Dips, and 30 Burpees broken up however you want
- 15 min time limit

Record time or total # of Burpee MUs completed

Good transition exercise for development of MU: http://www.youtube.com/watch?v=ieMdekONjQs

Wednesday, August 21, 2013

20130822

Thursday, 22 Aug 2013
Battle Cry!

5 RFT
200m Sandbag Carry w/ 1 or 2 Sandbags
20 OHS w/ 1 Sandbag
10 Situps w/ 1 Sandbag
- try not to drop the sandbags...they do break

Record total time

Tuesday, August 20, 2013

20130821

Wednesday, 21 Aug 13


WoDizzle Foshizzle - Partner WoD
3 RFT
100m Tire Flip - heaviest possible
200m Shuttle Run - 100m down/back
- break up tire flip reps, alternating however you want
- both partners must run the 200m together
- can't start the next round of flips until both partners are at the tire together!

Record total time

Monday, August 19, 2013

20130820

Tuesday, 20 Aug 13

Pukie's Return #crossfitgames

"Partner Fran"
42 - 30 - 18
Thrusters @ 65/95# - sub weight as needed
Pullups - sub w/ bands/ring row as needed
- partners should be able to do same Thruster weight
- break up reps however you want
- do 42 thrusters as a team, then 42 pullups as a team
- then do 30 thrusters as a team...and so on

Record team time

Sunday, August 18, 2013

20130819

Monday, 19 Aug 2013


"CrossFit Total"

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Warm Up w/:
Squats - 1X10, 1X8, 1X5
Press - 1X3, 1X2
Deadlift - 1X5, 1X3

Record individaul lifts and CF Total

Thursday, August 15, 2013

20130816

Friday, 16 Aug 2013

Beast Beard, Lucas Parker

WarmUp on Board

Deadlift 5, 3, 1
- warm up w/ 1X10, 1X8
- worksets are 1X5, 1X3, 1X1
- attempt as many 1X1 as needed
- last set should be max, new PR, and/or failed attempt
- if form breaks down, stop, it's too heavy
(it's not too heavy, you're just not strong enough yet)

WoD
5, 4, 3, 2, 1
Muscle Ups - sub w/ X2 pullups/dips
Clean and Jerk @ 135/185
- multiple rounds may be required

Wednesday, August 14, 2013

20130815

Thursday, 15 Aug 2013

That looks heavy...

WarmUp on Board

Lift
20 min to establish 1RM Snatch
or
PVC/bar snatch technique

WoD
3 RFT
9 HSPU
15 Front Squats @ 95/135#
21 Dubs

then

Max Effort 4 X 100m Sled Pulls @ 110#
- same as Tuesday, 13 Aug 2013
- half the group on each side of 100m
- run sled back and forth, changin puller at ea end
- rest as group does their pulls
- rotate until everyone has gone 4 times

Tuesday, August 13, 2013

20130814

Wednesday, 14 Aug 2013
CrossFit, portages made easier...

WarmUp on Board'

Lift
Strict Press
1X10 @ 60% 1RM
1X8 @ 70
1X6 @ 75
1X4 @ 80% 1RM

WoD
For time (duh):
30 Kb Swings
30 Burpees
20 Kb Swings
20 Burpees
10 Kb Swings
10 Burpees

20130813

Tuesday, 13 Aug 13
Beastmode Engaged.

WarmUp on Board - 15 minutes
- run and row, NOT one or the other

Mobility - 15 minutes
- foam roll
- floss bands
- PVC smashing
- hip, hammy, shoulder stretches

WoD
AMRAP in 12 minutes of:
3 Thrusters @ 65/95#
3 Pullups
3 Box Jumps
6 Thrusters
6 Pullups
6 Box Jumps
9, 9, 9
12, 12, 12
15, 15, 15
18, 18, 18
and so on...

then

Max Effort 4 X 100m sled pulls @ 80#
- put half the group on each end of the 100m
- run the sled back and forth, changing the puller each time
- rest until it's your turn in the rotation again
- run/pull 4 sprints

Monday, August 12, 2013

20130812

Monday, 12 Aug 2013
Epic

WarmUp

Lift
Box Squat, 5X5
-last set should be heaviest possible 5RM
- warmup w/ 1X10 @ 35%, 1X8 @ 45%
- sets should be 50%, 60%, 70%, 75%, and 80% 1RM

WoD
AMRAP in 5 min of:
Double Unders - sub w/ singles
3 Burpees at every break in Dubs
- start doing dubs, if you break intentionally or unintentionally, do 3 burpees, resume dubs, repeat

Record Squat sets, # of dubs, and # of burpees

Thursday, August 8, 2013

20130809

Friday, 9 Aug 2013

This is not recommended...

WarmUp - any order
200m Run
500m Row
10 Puhups
10 Pullups
10 PVC OHS - slow, rest in bottom

Mobility - 1 min each
Spiderman - 1 min each side
Stripper Pole
Hip Stretch on Box - 1 min each side
Shoulder - bands & PVC

WoD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pullups - sub as necessary (ring rows/bands)
Tire Flips - heaviest possible

Post WoD time

Wednesday, August 7, 2013

20130808

Thursday, 8 Aug 2013

Does a bear swim in the pool?

WarmUp
200m Run
10 GHD Back Ext
10 GHD Situps
10 Pushups
10 Pullups

MetCon
EMOTM for 8 min
100m Sprint - not shuttle

WoD
100 Dubs
Run 200m
50 Situps
Run 200m
50 Dubs
Run 200m
25 Situps
Run 200m

Post Fastest 100m sprint and WoD times


Tuesday, August 6, 2013

20130807

Wednesday, 7 Aug 2013
"Back Off Bro, I Got This!"

WarmUp - any order
200m Run
500m Row
10 Pushups
10 Pullups
10 GHD Back Ext
10 GHD Situps

Mobility
Should Stretches - bands, PVC

Lift
Push Press
1X10 @ 60% 1RM
1X8 @ 70%
1X6 @ 75%
1X4 @ 80% 1RM

3 RFT
5 MuscleUps - sub w/ X2 Pullups/Dips (bars/rings)
5 Deficit HSPU - use bumper plates, sub as necessary (box)
then, (do this only once) finish w/ 90ft OH Walking Lunge @ 25/45# - use bumper plates, sub w/ no weight
- place bumper plates 90ft away before the WoD starts so you can finish at the door and record your time

Post PP weights and total WoD time

Monday, August 5, 2013

20130806

Tuesday, 6 Aug 2013

Neck and neck...close competition! @CrossFitGames

WarmUp - any order
Run 200m
20 PVC OHS - slow, rest in bottom
10 Pullups
10 Pushups
10 GHD Back Ext
10 GHD Situps

Mobility
Hip Stretches - on box
PVC Burgener

WoD
20 Front Squats @ 95/135# - from ground
30 Box Jumps - 20/24" box
40 Kb Swings - heaviest possible
50 Wallballs - 14/20#

Post WoD time 

Sunday, August 4, 2013

20130805

Monday, 5 Aug 2013
FUNctional Fitness...Weeee!

WarmUp - any order
Row 500m
Run 200m
10 Pullups
10 Pushups
10 PVC OHS - Slow, Rest in Bottom
10 GHD Back Ext
10 GHD Situps

Mobility - 1 min each
PVC Goodmornings
Spiderman - 1 min each side
Stripper Pole

Lift
WarmUp w/ PVC Burgener
then 
1X5, 1X4, 1X3 Squat Cleans
then
Every 2 Mins - 15 Rnds (30 min total)
1 Squat Clean @ 80 - 90% 1RM

Post SC weights

Thursday, August 1, 2013

20130802

Friday, 2 Aug 2013

That looks heavy...

Deadlift, 5X3
- warmup w/ 1X10, 1X8, 1X5
- then 5X3
- last set should be heaviest possible 3RM

then

"Not So Naughty Nancy"
5RFT
400m Run (2 lapse)
15 OHS @ 65/95#

Record heaviest completed Deadlift set and "Nancy" time