Oct 19th

HELL WEEK (day 2)

Location army gym 1730hrs

Warm up: standard

No practice

Train: Karren

16# wall balls x 150

10 min window

see ya there!

Oct 18th

This is it, my last week. We will finish this out in style. I hope you are all ready for hell week. Personally I am a little scared. HAHA lets do it!

HELL WEEK DAY (1)

Warm up: Standard

Practice: Due to the risk of over training, this week there will not be any practice.

Train: Elizabeth: 21; 15; 9

Cleans 115 and 75 #

Dips

6-8 min

Oct 11th

Warm up : 1/2 standard

Practice: DL 3x10 40-50% 1 RM

Train: Pull ups 10, 9, 8, 7, 6,......... 1
GHD sit ups 1, 2, 3, 4, 5, 6, .......10

The chipper will be programed for Wed. Keep nutrition and rest in the back of your mind. They will be very important on Wed. HYDRATE!!!

Oct 9th

Warm up: 1/2 standard

Practice: cleans 1 rm 1.1.1

Train: 21/15/9
95/65# thruster
Dips
4-6 min

Sorry I keep forgeting to post. I am trying really I am. Good luck!

Oct 6th

Warm up: 1/2 standard

Practice: Squat 3x3 75/85/85%

Train: 1 mile for time. This is as fast as you can
1 mile x 25 walking lunges every 2 min.
Total 2 miles. Your legs should be smoked after this.

Oct 5th

Sorry everyone for the last couple of days. I cleaned my room and threw out my reminder to post the WOD. Anyway here you go; If you have questions please call me.

Warmup: 1/2 Standard

Practice: Shoulder Press new 1 RM 1.1.1

Train: The Hare

Rabbit x 100m
Rabbit high jump x 10
200m sprint

5 rounds 2.1 rest ratio. We should be pushing just past 2 min per round. Have fun!

Oct 1

Warm up: standard

Practice: Cleans 3x3 85%

Train: 10 Burrpies
10 Jump squats
200m Sprint

3 rounds for time: 4-6 min window
This one should be a littl easier today. Haha trust that there is a reason for that. Enjoy!

Sept 29th

Warm up: Standard

Practice: Front Squat 5x5 @ 85%; 60 second rest between sets.

Train: Power Clean 75#/95# x30
Burpie Box jumps x 10
3 rounds 3 to 1 rest

This is based on the assumption that a Burpie box jump should take about 3 seconds when you are fresh. This would make our total training time 20-22 min. If it looks like it is to easy add 2 more rounds.



3

Sept 28th

Warm up: Standard

Practice: Shoulder Press 5x5; 65%/75%/85%/85%/85% of 1RM

Train: Tabata-20 seconds on 10 second rest x 8
Sit ups (legs flat)
Push ups ( wide Arm for Men, Close hand for Females)
Sprints

8 Rounds total of 12 min; No rest between exercise change over. Your last number completed on the last round is your score. Add all three scores for a grand total. Your heart will be pumping but if you keep to the order you shouldn't have two exercises working the same muscle group back to back.

Sept 27th

Hello everyone,
I hope you are all well rested. SSG Goodgame will no longer be programing. If you have any questions about the work out address them to SGT Wise.

Warm up: Standard

Practice: Dead Lift 3x10 @ 65% 1RM. Yes that's right 65% go big or go home.

Train: 115#/85# for females Snatch x 15
16# Ball Slam x 15
Body Row x 15
3 rounds for time; 6-8 min window
If not finished stop at 8 min as always. Let me know how it goes, its time to step it up a bit as our time here starts slipping away.

18 SEP 10

Warm UP: Standard

Practice: Goat

Train: For Time: "Grace"
30 x 135lb Power Clean and Jerk

17 SEP 10

Warm UP: Standard

Practice: Cleans 5X5 65,75,85,85,85%

Train: "Cindy"
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
5 x Pullup
10 x Pushup
15 x Air Squat

15 SEP 10

Warm Up: Standard

Practice: Shoulder Press 3x10 40-50% of one rep max

Train: 21 x 45lb (barbell) Jumping Squat
40m Sprint
15 x 45lb Jumping Squat
40m Sprint
9 x 45lb Jumping Squat
40m Sprint
for time go until complete

13 Sep 10

Warm Up: Standard

Practice: Deadlift 1-1-1 new one rep max

Train: "Nasty Girls" for time:
3 rounds of
50 x Air Squats
7 x Muscle Ups (sub 14 pullups and 14 dips if no muscle-up)
10 x 135lb Power Clean (scale the weight if necessary)

Time Frame: 8-10 mins, if not finished in 10 mins then stop

8 SEP 10

Warm Up: Standard

Practice: 3x10 40-50% of your 1 rep max

Train: 1/2 reps or 1/2 rounds
12x135# Dead lift
8x135# Hang Cleans
4x135# Push Press
4 RNDS for time

7 SEP 10

Warm Up: Standard + Burgener

Practice: Shoulder Press 1-1-1 new one rep max

Train: 1/2 Reps or 1/2 Rounds
40ft Bear Crawl
20x55# Dumbbell Swings
14xBurpees
6 RNDS for time

6 SEP 10

Warm Up: Standard

Practice: Dead Lift 3x3 70,80,90%

Train: 1/2 Volume Week. You can choose to do either 1/2 the reps or 1/2 the rounds. The work will end up being the same.

16x Sumo Dead Lift High Pulls
16x Push ups
8 RNDS for time

4 Sep 10

Warm Up: 1/2 Standard

Practice: "Fuzzy Bunny" pick something you enjoy or are good at and do 3x10 to work on form, or 3x5 at a heavy weight for strength. Regardless of what you choose your last rep should be difficult.

WOD: Warrior 2 Mile

800m Run
50 Push ups
800m Run
50 Walking Lunges (each step is one rep)
400m Sprint
25 Pull Ups
400m Sprint
25 Tuck Jumps
400m Sprint
25 Burpees
400m Sprint
25 Air Squats
100m Sprint

No time limit. Dig in and keep pushing through until complete.

We will meet at EMEDS at 0500 to do this as a group if you would like to join us. You will be responsible for the practice on your own later in the day.

3 Sep 10

Warm Up: 1/2 Standard

Practice: Cleans 3x10 @40-50% of your one rep max

WOD: 7 Ground to Overheads for Max Weight. No resting with bar on the ground.
7 Rounds, rest three times as long as it takes you to complete a round. So if it takes you 1:30 to finish round one then your rest would be 4:30 before starting next round. Continue for all rounds, rest is determined by the time of previous round.

On Saturday we will be meeting at EMEDS at 0500 for our Chipper this month. Be there if you'd like to do it with the group. We will do our practice later in the day.

1 Sep 10

Warm Up: 1/2 Standard

Practice: Squat 1-1-1 new one rep max

WOD: 95/75# Thrusters
10 Pull ups
10 Dips
3 RNDS for time
4-6 mins, if not finished in 6 mins then stop.

31 Aug 10

Warm UP: 1/2 Standard + Burgener

Practice: Shoulder Press 3x3 at 70,80,90% of one rep max

WOD: 50 Wall Balls
50 Box Jumps
50 Walking Lunges
6-8 mins, if you're not finished in 8 mins then stop

Can be done in any order but once you start an exercise you have to complete it before moving onto the next.

30 Aug 10

Warm UP: 1/2 Standard

Practice: Deadlift 5x5 65,75,85,85,85% of one rep max

WOD: 5 135# Cleans
10 Burpees
3 RNDS for time
2-4 min time, if you are not finished after 4 mins then stop

29 Aug 10

Rest Day!

28 Aug 10

Warm UP: Standard

Practice: Goat, you suck, fix it. 3x10 at 40-50% to work on form, 3x3 or 3x5 at 75-90% to improve strength.

Train: "Elizabeth"
135# Cleans (Scale as needed)
Dips
21-15-9
Compare times to 30 Jun 10

Have fun!

27 Aug 10

Warm Up: Standard+Burgener

Practice: Cleans 3x10 at 40-50% one rep max

Train: For Max Weight: "The Bear Complex"
Compare to 3 Jul 10

This will consist of 5 rounds with five minutes rest in between rounds. Goal is to achieve heaviest weight on the last round.
Each round consists of 7 reps of the following 5-movement sequence.
Power Clean
Front Squat
Push Press
Back Squat
Push (Rack) Jerk (from behind the neck)

To begin, power clean the barbell and stand up to full hip extension.
Next, do a front squat with the barbell.
You can NOT do a full clean from the ground and have it count for both.
From the front squat, do a push press to full extension (active shoulders).
You CAN combine the front squat and push press into a thruster.
From the top of your push press, transition the barbell to behind your neck (receive it softly by bending your knees to help absorb the weight - otherwise your neck will end up bloody by the end).
With the barbell behind your neck, do a back squat.
At the top of your back squat, either come to a pause or use the momentum to go straight into a rack jerk. Complete the rack jerk by standing to full hip extension with active shoulders.
From the top of your rack jerk, transition the bar back in front of you and down to the ground.

Repeat six more times to complete the round. Rest for five minutes when complete, then add weight and do it over again for a total of five rounds.

THERE IS NO RESTING ALLOWED ON THE GROUND!!! You can rest in any other position after you've power cleaned it, so long as the weights are not touching the ground.

REMEMBER, all squats are to crease of hip below the knee!"

Comments: post your goat and associated weights; then post your training weights.

Post: PNF, Stretch, and Roll.

26 Aug 10

Rest Day
Eat, Sleep, Recover

25 Aug 10

Warm up: Standard

Practice: Squat 3X3 70,80,90% of your one rep max

WOD: 95# Overhead squats
Pull ups
21-15-9
6-8 mins if not finished in 8 mins then stop

24 Aug 10

Warm up: Standard + Burgener

Practice: Shoulder Press 5X5 65,75,85,85,85% of one rep max

WOD: "Tabata" Tire Flips
Sprints
Burpees

Work for 20 secs rest for 10 secs for 4 mins per exercise 2 mins rest in between each exercise. Order does not matter just get it done.

23 Aug 10

Warm Up: Standard

Practice: Dead lift 3X5 65,75,85% of one rep max

WOD: 5 Muscle Ups
15 115# Front Squats
3 Rounds for time
4-6 mins if not finished at 6 mins then stop

If you can't do muscle ups do 10 pull ups and 10 dips each round instead

21 Aug 10

Warm UP: Standard

Practice: You suck at something, work to fix it. If it is a form issue do 3 sets of 10, lower the weight and focus on strict form on every rep. If you are lacking strength in that particular exercise, then do 3 sets of 5 at 65,75,85% of your one rep max.

WOD: 115# Snatch for 2 mins for max reps. 3 rounds with a 3:1 rest cycle.

You are trying to get as many reps as you can in 2 mins. Rest for 6 mins in between rounds. Post your number of reps for each round.

20 Aug 10

Warm Up: Standard+Burgener

Practice: Cleans 3x3 at 70,80,90% of your one rep max

WOD: 135# Front Squats
GHD Situps
21-15-9

Time Frame: 6-8 mins if you're not finished at 8 mins then stop

Front Squats: Elbows high, good squat form, crease of hips below the knees

GHD Situps: Performed on a Roman chair, hook feet and lower yourself hyperextending your back as much as your range of motion will allow. Then explode up using your thighs the same as you would doing a leg extension, reach as far forward as you can, goal is to touch your feet, then do it all over again.

19 Aug 10

Rest Day

Eat, sleep, recover prepare for tomorrow

18 Aug 10

Warmup: Standard

Practice: Squats at 65,75,85,85,85% one rep max

WOD: "Fran"
135# Thrusters
Pullups
21-15-9

Time Frame: Your goal should be 4-6 mins but don't stop until complete or you reach 10 mins which ever comes first.

Yes, Fran, and yes she sucks. Bear down, push through, and enjoy the misery that only Fran can bring. Compare times to 21 Jun.

Thrusters, good front squat, elbows up, hips below crease of knees, explode up, push and lock out the bar over your head, lower bar back to starting position and do it all over again.

Pullups, tug, heave, pull, jump just do what you got to do to get your chin over the bar, be sure you are lowering all the way down before starting your next rep. Don't half rep it, you are only cheating yourself.

17 Aug 10

Warmup: Standard

Practice: Shoulder Press 3x5 at 65,75,85% of your one rep max

WOD: 2 mile run for time
10 Squat Jumps every 2 min

Line up at starting line, push start on you watch and run 2 miles as fast as you can, BUT every time your watch hits 2:00, 4:00, 6:00, etc........stop and do 10 squat jumps. Squat Jumps are done by doing normal strict form squats, crease of hips below the knees, then exploding up jumping as high as you can off the ground. As soon as your feet return to the ground, rinse, lather, repeat. Enjoy!

For anyone interested we will be meeting up at EMEDS at 0530 to do this since we can't run during the heat of the day.

16 Aug 10

Day 1 of a new 8 week cycle. Make sure you set and post your goals for this cycle before you post your times. Remember good nutrition and proper rest are important. If you're not fueling your body and allowing it to recover then your effort in the gym is wasted. Everyone push themselves these 8 weeks, you'll be amazed at the progress you make in such a short amount of time.

Warm up: Standard

Practice: Deadlift 3x10 at 40-50% of your one rep max

WOD: 21-15-9
#55 Dumbbell Swings
Burpees

Timeframe: 2-4mins if you're not finished at 4 mins then stop

Dumbbell swings to American Standard (ear hole covered by arm at top)
Burpees are burpees, yes they suck but push through them you'll survive and be able to rest in about 2-4 mins. Make sure chest hits the ground, and your feet come off it on the way up. Max effort all the way until finished.

CPT Sela

CrossFitters, CPT Sela left the FOB today and I will be taking over the programing the rest of our time here. If I can do half as good a job as him then there is no doubt we will still be training harder than anyone on this post. Be sure to post and thank CPT Sela for all his hard work to this program that we all benefited from. CPT Sela we miss you already. See you in a couple of months. Thanks for everything.

SSG Goodgame

13AUG10

Recovery Day #2

Okay usually Friday is a workout day but remember we need this break so stay out of the gym. We want to be fresh when Monday comes around if you are going to go hard in 8 week cycles you need rest!

Fitness is a combo of proper nutrition, proper programming (workouts) and proper recovery (rest)

You CAN spend time stretching and/or doing yoga to help with your 5 day recovery.

10AUG10

Last Workout of the 8 Week Cycle!!!!

This has been a great cycle....I have seen some tremendous improvement in performance, attitude, intensity and body composition. Hopefully you are feeling good about the work you are putting in. If you are frustrated with an aspect of the training or your results, ask for help. As you know I will be leaving at the end of the week. Do not use this as an excuse to quit what you have worked so hard for. You will all need to rally around each other a little more and drag each other on those days when someone "just doesnt feel like it". Its those days when you feel like skipping but force yourself to go that will turn into the results you want. Remember there can always be an excuse not to get to the gym, not to eat the right things, not to get sleep. But thats bullshit, suck it up and do it. You should be finding excuses TO workout not the other way around. There is a lot of time still left for you guys that are staying till the end. Lots of gains can be made. Set some damn goals this next cycle and publish them on here so you have to set yourself accountable. Dont give up on the progress you have made. I will miss my CrossFit group and look forward to working with you guys in the rear.

Warm Up: Standard

Practice: 3 attempts at new 1 rep max shoulder press; we've put extra work in on this since the last try....lets see some new PR's (personal record)

Train: For Time: "Filthy Fifty"
50 x Box Jumps, 24/20"
50 x Jumping Pullups
50 x Dumbell Swings, 55/30 lbs
50 steps walking lunge (each step counts)
50 x Knees to Elbows
50 x Push Press, 45lbs
50 x Back Extensions
50 x Wall Ball, 16/10 lb ball, 10' target
50 x Burpees
50 x Double Unders (or tuck jumps if you really, really suck)

Once your start an exercise you have to finish before moving to the next!

This is gonna suck, pure and simple. Time frame for this workout is 30 to 40 minutes. If you are not finished in 40 minutes, then stop. This is a much longer time domain than we are used to, but we need to train it (and suck) on occassion. Keep chugging away at each movement, and keep your movement standards throughout.
What better to way to close out and lead us into a rest cycle? Push yourself as hard as possible. You'll have five days to recover from it.

09AUG10

Week 8!!!!! We will work out Monday and Tuesday and then have Wed, Fri, and Sat off.....So bust your ass these last two days.

Warm Up: standard

Practice: Three attempts at 1 rep max dead lift (if your did this the other night you can work this again or choose a goat or fuzzy bunny t0 work)

Train:
10,9,8,7,6,5,4,3,2,1 Pyramid of
135#-95# Power Cleans and Hands up Push ups
Power cleans are from ground to the shoulder and full hip extension. They are power cleans, so you don't have to receive it in a full squat. Whatever depth you catch it at, stand it up from there. Focus on your transition into the scoop and jumping the barbell as high as you can.
Hands up Push Ups ensure a level playing field by requiring to lift your hands off the ground at the bottom
Time frame: 4-6 minutes, if not done at 6 minutes stop. IT IS VERY LIKELY that this will need to be scaled down in weight to finish in time. Give it everything youve got.
Comments: post your practice weights and your training time, make note if it was RX'd or scaled
Post: stretch as always; partner assisted contract relax. You should be trying to eat within 1 hour of finishing your workouts to get everything possible out of the stimulus you just provided your body.

08AUG10

Rest Day....and much needed i might add

07AUG10

Warm Up: standard

Practice: if you made one and its possible try to attain your goal set for this 8 week rotation. If you did not set one or it is not doable today then do a "Goat" day

Train:

"Karen"

150 wall ball shots for time

Men use 16# ball

Women use 10# ball

Ball must go up 10ft and you must complete full squat at the bottom (hip crease below knees). DO NOT COUNT THE REP IF THIS DOES NOT HAPPEN.

Compare to 10MAY10

Comments: post your practice and your training time

Post: stretch

06AUG10

Warm Up: Standard

Practice: Full Cleans 5 sets of 3 reps 65,70,75,80,85% of 1 rep max

Train:
Burpee Box Jumps for highest score
From 0-1min complete 1 burpee box jumps (score = 1)
1-2min complete 2 burpee box jumps
2-3 complete 3 burpee box jumps...........
12-13min complete 13 burpee box jumps (score = 13)
and so on until you cannot complete the number of reps before that number shows up on the clock (ie between minuntes 14 and 15 you only complete 12 reps then your score is 14)
Burpee box jumps are just as they sound; chest to ground push back up and instead of jumping in the air and clapping your hands you will jump up onto box and complete a box jump. Box jump only counts if you get full hip extension at some point at the top...you know the drill
Comments: post your practice weights and training score (last round competed and how many reps into incomplete round) Can anyone get 15+?
Post: stetch

05AUG10

Off Day

Interesting read....

Processed foods are crack. Don't do crack. Don't eat breads, sugars, pastas, grains (yes that includes granola bars, yes that includes wheat thins, yes that includes 100 Calorie Packs, yes that includes whole wheat bread, yes that includes rice) and limited dairy.

If you are struggling to lose fat despite working out hard...you need to get real

http://www.thepaleodiet.com

It's not a fad, or a temporary way to eat. It should become THE way you eat, just as CrossFit is THE way to work out.

Lean meat, seafood, vegetables, fruits, nuts....the end

This stuff just works.

See you all Friday

04AUG10

Warm Up: Standard

Practice: Back Squat 3 x 3 @ 70,80,90% of 1 rep max

Train: 3 rounds for time

20 x 55/30# dumbbell swings

10 x 45/25# R pendulum push press

10 x 24/25# L pendulum push press

10 x R foot step jumps 24"/20" box

10 x L foot step jumps 24"/20" box

3 min rest between rounds

0-2 min per round

Comments: post your practice weights and training times for each round

Post: stretch

03AUG10

Warm Up: Standard


Practice: 3x3 Shoulder press 70,80,90% of 1 rep max; also 10 reps of pistol (single leg squats, 10 reps each leg)


Train:
3 rounds for time
95#/55# overhead lunges to half court
5 burpees
95#/55# overhead lunges back to start
5 burpees
For this workout start with you bar on the baseline of the b-ball court. Clean and Jerk or Snatch lift the bar from the ground to overhead. Begin overhead lunges down to half court. Rep only counts if back knee touches ground on way down and you come to full hip and knee extension when you stand it up. Get to half court, put the bar down and knock out 5 burpees. Grab the bar and overhead lunge back to your starting spot and knock out 5 more burpees. 1 round done. Repeat 2 more times. Time stops after that last set of burpees. Burpees dont count unless your chest and thighs touch the ground.

Time frame: 5-7 minutes

Comments: post your practice weights and training time

Post: stretch and take care of your hands, they should be pretty beat up after yesterday and today

02AUG10

Warm Up: Standard

Practice: 3 x 3 Dead lift @ 70,80,90% of 1 rep max

Train:

5 rounds for time

5 x 135#/95# Full squat clean thrusters

8 x Pull ups

Thats right...we just combined cleans with thrusters.......hows that for maximum suckiness? So do a full clean and when standing it up go ahead and drive the bar over your head. Do that 5 times and then rest while doing 8 pull ups.

Time Frame: 6-8 minutes

Post your practice weights and training time

Cool down: stretch it out people

01AUG10

Off Day

Its F@#KING August guys! Another month down and another step closer to getting home. Nice work this week. Excited to see EVERYONE back in the gym this week as the APFT crap is done with and we can focus on real fitness again. Full week this week and a short week next week. Stay motivated and finish this 8 week cycle out strong!

Oh and stop eating f#$king bread, cereal, pasta and sugar!

31JUL10

Warm Up: DROM, 30 double unders, 20 Walking lunges, 20 APFT Style Situps

Practice: "Goat" Day Work on a weakness.....and work hard at it

Train: "1/2 Murph" For Time:
800m Run
50 Pullups
100 Pushups
150 Squats
800m Run

After the first 800m run, you can partition the pullups, pushups, and air squats as needed. A good technique is to do them "Cindy" style in sets of 5, 10, and 15 each. Keep the intensity up. Pullups are from full extension to chin over the bar. Pushups are from chin, chest, and thighs touching ground at the same time up to full extension. Squats are crease of hip below knee to full extension. Try to make that last 800m into a run and not a survival jog.
Time frame for this workout is 20-24 minutes. If not complete in 24 minutes, then stop.

Comments: Post your goat and reps and training time; or post your APFT scores and times

Another great week in the books!!

Next week is Week 7 of 8

30JUL10

Warm Up: 2 rounds of: 10 pull ups, 30 sec front plank, 30 mountain climbers, 5 burpees
Practice: 3 x 5 weighted dips (add weight each round, or work bodyweight if still unable to do dips)
Train: 3 rounds for time
10 x 135# clean and jerk (scale so that you can do reps unbroken)
200m Sprint (down and back 3 times on b-ball court)
3 min rest

28JUL10

Warm-Up:

DROM

20 Jumping lunges

10 Handstand push-ups

5 Max Jumps (take one step and jump as high as you can, helps to have a "goal" object you are reaching for)

Burgener Snatch Warm Up

Practice: 3 x 5 back squat: 65,75,85% of 1 rep max

Train:

30 x 115/65# Snatch lifts for time

This can be power snatch or full snatch. Just need bar to go from ground to overhead in one motion. You must stand bar up for it to count. This should be heavy so scale up if necessary.

Time Frame: 6-8 min

Comments: post your practice weights and training time

Post: stretch it out and enjoy THR off

How is your diet coming along: Still eating breads, pastas, cereal, grains, and other highly refined carbs and sugars? Cutting these out is the quickest and most effective way to a leaner body. Get serious with yourself....what does you plate typically look like?

27JUN10

Warm Up: different than usual
dynamic range of motion then,
2 rounds of 10 reps each of:
GHD situps
Knees to elbows
Air squats
Med ball push ups (10 with ball on R hand, 10 with L hand)

Practice:
Shoulder Press: 5 sets of 5 reps at 60,65,70,75,80% of 1 rep max

Train:
21-15-9 for time
Overhead Squat 95/75#
Pull-Ups
Time frame: 5-7 minutes
Comments: post your practice weights and training time

Post: stretch hams and quads

26JUL10

RANDOM WARM-UP WEEK

Week 6 of 8 for this cycle

Warm Up: Dynamic Range of Motion then,

20 reps of Pistol (alternating single leg squats, 20 each leg), 20 reps of push-ups, 30 double unders

Practice: Dead lift 3 x 5 at 65,75,85% of 1 rep max

Train:

7 rounds for time

7 x 16/12# slam balls

7 x burpee box jumps (20 and 24 inches)

Slam balls are from ball over head to slamming the damn thing down as hard as you can. This exercise is only as hard as you make it. Your feet should be leaving the ground as you slam it.

Burpee box jumps need no explanation

Make sure you have a partner to track your rounds

Time frame is 4-6 minutes

Post your practice weights and your training time

Post: stretch out with your partner

25JUL10

Off day

Watch this and tell me youre not ready to go tomorrow...ill kick you in the teeth

24JUL10

Warm Up: Standard

Practice: "Goat" day; work on something you suck at; do 3 sets of 5 or 10 reps

Train: For Time:
10 x 135lb Thruster
50 x Double Unders
8 x 135lb Thruster
40 x Double Unders
6 x 135lb Thruster
30 x Double Unders
4 x 135lb Thruster
20 x Double Unders
2 x 135lb Thruster
10 x Double Unders
This will surely suck bad
Time frame for this workout is 6 to 8 minutes. If you are not finished in 8 minutes, then stop. Scale either the weight of the thrusters or the number of double unders accordingly to try and finish within the time window.
Thrusters are from crease of hip below knee to active shoulders at the top, elbows locked and a portion of the ear visible in front of the arms when viewed from the side. You must clean the weight from the ground to start and any time you drop the bar.
Double Unders are simple enough. If you really, really, really suck at double unders then you can sub tuck jumps for them. Singles do not count.
Comments: post your goat with weights and reps; post your training time
Post: PNF, stretch, and roll.

Visit sicfit.com for more Videos

23JUL10

Warm Up: Standard

Practice: Full Cleans 3 x 10 reps at 40-50% of 1 rep max

Training:
21 x 45# bar jumping squats
21 x push-ups
40m sprint (sideline to sideline and back on basketball court: across the court and back)
15 x 45# bar jumping squats
15 x push ups
40m sprint
9 x 45# bar jumping squats
9 x push ups
40m sprint
Stand neer the basketball court sideline and place bar on back and complete a full squat and explode up so feet leave the ground (feet leave ground or rep does not count)
Push-ups are push-ups
For the sprint you will be on the sideline (usually we run from the baseline) and run to the other sideline and back
Time Frame is 3-5 minutes (stop at 5 min)
Comments: post your practice weight and training time
Post: stretch it out with your partner

22JUL10

Off Day
Rest up and check out this article on chicken....Chicken Labels

21JUL10

Warm Up: Standard

Practice: 3x10 back squat at 40-50% 1 rep max

Train: For Max Weight
Every minute, on the minute, perform 2 x Clean and Jerks for 20 minutes total. Power Cleans are acceptable, just get it from the floor to shoulders, then from your shoulders to overhead. The goal is to add weight each minute, typically 5lbs total at a time. If you hit failure (don't complete the 2 reps within the allotted minute), annotate your max weight and then decrease the weight as necessary to be able to continue for the full twenty minutes. The quicker you perform your two reps, the more rest you'll have before the next ones come up.
Keep chugging away at it. It will seem relatively simple/easy at first, but quickly adds up and takes its toll on you.
**We may need to split up into different gyms or staggar the times a little in the evening. If you want to show up a little early then do so. You can really only work 2 people per bar on this and like it says it takes 20 min to complete this exercise

Post: PNF, stretch, and roll. Spend quality time on flexibility

20JUL10

Warm Up: Standard

Practice: Shoulder Press 3 attempts at new 1 rep max

Train:
For time
30 x 16/12# Wall ball
10 x 75/55# SDHP (Sumo deadlift high pull)
20 x Wall ball
20 x SDHP
10 x Wall ball
30 x SDHP
Wall ball is hitting 10 foot target and catching into full squat; SDHP is from below knees to chin at bar
Time frame is 6-8 min
Comments: post your new shoulder press 1 rep max and your training time

19JUL10

Warm Up: Standard

Practice: Dead lift 3 x 10 at 40-50% of 1 rep max - de-loading week

Train: 2 options
APFT
and/or
1 Tabata Push-up set
2 min break
1 Tabata Air squat set
2 min break
1 tabata sit-up set
2 min break
1 tabata burpee set
done
A tabata set is 4 minutes of exercise broken into 8 segments. Each segment is 20 seconds of doing that exercise as hard/fast as you can followed by 10 seconds of rest.
Your score for each exercise will be the lowest number of reps you get in any of the 8 segments
So if you get 15,12,13,13,12,11,10,7 your push-ups segments your score is 7
Break into 2 groups so one group can time and count while the other does the exercise.
Comments: report your practice weight and your tabata set scores or APFT score (reps and time too)
Post: stretch

18JUL10

Off Day
Just wanted to say that the night group has been really impressive lately. You all are putting out amazing effort and people are really beginning to take notice. Take a moment to think back where you were 8 to 10 weeks ago....or for some of you just a week or two ago. For the most part you all have started to move into the 3rd part of your fitness evolution. We started by making sure you were safe; constantly correcting form, selecting your weights and reps for you. You then had to show consistency in the workouts. Not just showing up (which many of you have been really dedicated) but also focusing on that perfect form and repeating it over and over. Consistency takes a while. Its easy to let one day off turn into 3 or 4 but you know if you just show up to the gym those juices will start flowing through your veins and you know that in an hour you will have achieved something measurable that you can take pride in. This 3rd step is the hardest. Its turning safe, consistent effort into intensity. Its finding that inner voice to drive you to places you didn't know you could still go. Its not excepting failure and regretting what you could have done. It takes a while to learn what you are capable of. Most adults don't push past their comfort levels physically or mentally and this program is forcing you to do both. Over the next few weeks work on that intensity. Challenge yourself. Make and meet goals. Every one's fitness has improved drastically and from where I stand each night it is awesome to see your transformations. If one of your buddy's has fallen off the wagon, see if you can get them back on. Be encouraging but ultimately it is a personal choice to put yourself through this kind of lovely pain.
You are all inspiring others whether you realize it or not. Be proud of what you've done so far and get excited about the changes still to come. CrossFit is definitely a group effort, so don't let your battle down and lets all continue to embrace the suck together one burpee at a time.

17JUL10

WU: Standard
Practice: “Goat” day; work on something that you suck at. Do 3 sets of 5 to 10 reps.
Train:
50 x Double Unders or Tuck jumps then;
50 dips
50 x Deadlift 185#/115#
25 Pull ups
Start with the double unders or tuck jumps then complete the following 3 exercises in any rep sequence you choose. You DO NOT have to finish all reps of one exercise before moving to the next.
Time frame: 8-10 minutes (scale weights up or down to finish in this time frame; can also add weights to dips and pull-ups if need be)
Comments: post your goat and reps; and then post your training time
Post: stretch it out
Another great week of training is over! Great work CrossFiters

16JUL10

Warm Up: Standard
Practice: Cleans 3 attempts at new 1 rep max; these are full cleans from ground up into a full front squat catch and then stand the weight up
Train:
5 rounds for time
10 x 45#/20# Pendulum barbell push press R
10 x 45#/20# Pendulum barbell push press L
200m sprint
3 min rest between rounds
This is a new exercise for everyone. Set up the workout by bringing your 45# barbell to the baseline of the b-ball court. Put one 45# plate on one end. On the opposite end you need something keeping it from sliding away from you (foot, wall, dumbbell). You will begin the exercise at the weighted end and perform a clean type motion to get that end up to your shoulder level (your hand will be above the plate on the barbell). From here place the end of the barbell in your right hand. Now you will perform 10 explosive push presses from shoulder to full arm/elbow extension. After ten drop the bar down to waist level and power clean it back up into your Left hand and repeat the push presses with that hand. When you finish drop the weight to your waist, then the ground and complete your 200m sprint (down and back 3 times). Take a 3 minute break between rounds. This may be hard to picture but we’ll be there to show you.
Comments: post your new clean 1 rep max and your time for each round
Post: Stretch it out with your partner

14JUL10

Warm Up: Standard

Practice: 3 x3 front squat at 70,80,90% of 1 rep max
Keep your elbows pointed forward and high so you do not dump the weight while standing it up. Get your hip crease below you knees to count

Training:
6 Rounds
10 x 40#/25# R hand dumbbell power snatch
10 x 40#/25# dumbbell overhead lunges
10 x 40#/25# L hand dumbbell power snatch
10 x 40#/25# dumbbell overhead lunges
Last day of half rounds or half reps, choose wisely
For this workout grab one dumbbell and make friends with it. Start with your db power snatch by lifting it from below your knees to overhead in one motion. When you finish your reps hold the db over your head while you lunge forward kissing your trailing knee to ground each rep. Each step counts as a rep. Put the weight down and begin your db power snatches with the other hand. Finally overhead lunge back to where you started - 1 round complete.
So to clarify chose from 6 rounds of 5 reps or 3 rounds of 10 reps
Video link of dumbbell power snatch lift
Time frame: 6-8min (stop if not finished at 8 min)
Comments: post your weights for front squats and your training time
Post: Stretch it out and enjoy tomorrow off
Remember nutrition class THR 15JUL10 at 1900 in Physical Therapy Room at DCC

13JUL10

Warm Up: Standard + Burgener Snatch

Practice: Shoulder press - 3 x 3 at 70,80,90% of 1 Rep Max

Train:
Day 2 of half reps or half rounds (volume reduction week)
4 rounds
20 x 55#/30# DB Swing
16 x Knees to elbows
30 x Box Jumps (24" box)
Dumbbell swings to American Standard (ear hole covered by arm at top)
KTE are just that - hang from bar keeping elbows straight and brings those knee up until they touch your elbows
Box jumps - as always you must come to full hip extension at some point above the box
Time Frame: 2-4 Minutes (stop at 5 if not finished)
Comments: post your practice weight and training reps or rounds with times
Post: stretch
**There will be a nutrition class held at DCC Physical Therapy on Thursday night at 1900** Encourage all of you who have not heard this yet to attend. If you are hoping to make some body composition changes and learn how to kill these workouts then you need to understand what to put in your body.

12JUL10

Starting Week 4
Warm Up: Standard (full)
Practice: 3 attempts new 1 rep max deadlift 1-1-1
Train: 1/2 Volume the next 3 days - You can cut the reps or rounds in half (weights stay as prescribed)
4 rounds
20 Jumping split lunges
20 Burpees
200m Sprint (6 lengths of b-ball court or down/back 3 times)
Again, the first three days of this week will be 1/2 volume; so either cut the reps or rounds in half here. Before starting your lunges have your timer hold their hand on your head while you are standing tall. For jumping split lunges you need to touch your timers hand each time you jump up and your back knee needs to kiss the ground on the way down for the rep to count. DO NOT COUNT YOUR BUDDY'S REP IF THEY DO NOT MEET THE STANDARD
For burpees your chest WILL touch the ground for the rep to count. No more 1/2 push-up burpees. And your feet will leave the ground and your hands will clap overhead. A burpees is not a push-up at the bottom; a burpee is chest to floor to feet off the ground.
Sprints are sprints - give everything youve got
Time frame: 4-6 min (stop at 6 min)
Comments: post your new 1 rep max and your training time
Post: stretch it out, take care of those hands

11JUN10

Rest Day
Here are two very good articles on nutrition from Mark's Daily Apple
Depending on your goals, read:
How to gain weight and muscle (without adding body fat)
or
How to maintain muscle while losing weight

10JUL10

Warm Up: 1/2 Standard
Practice: Fuzzy Bunny
Work on something you are badass at. Do 3 sets of 5 to 10 reps (you choose). Knock this out and then think about how good you are at that.....yeah you rule
Train: Lets do a Chipper
"Angie" with bonus suckage for time
Just do
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats
100 Slam Balls (16#/10#)
100 Side to side jumps over dumbbell
These can be done in any order but you must complete all 100 reps of that exercise before moving on to the next.
Pull ups in any fashion, from full extension to chin over bar (kip, swing, squirm, jump, negatives, whatever)
Push-ups to crossfit standard
Sit ups are APFT style, feel free to lock your feet in
Air Squats are full knee/hip extension at the top to hip crease below knees at the bottom (Stop cheating, do the full range of motion)
Slam balls only count as a rep if the ball gets above your head (and slam that ball with everything you have!)
Dumbbell jumps are double leg hops back and forth over a dumbbell of your choice, each hop is a rep
This is a Chipper which means it is supposed to be a grind. No a lot of thought put behind this, just get it done. Yep, thats 600 reps so be sure to be heydrating before and during the workout.
Time Frame: until complete
Comments: post your fuzzy bunny exercise and weights/reps; post your training time
Post: Be sure to stretch after this and enjoy your Sunday off peoples!

09JUL10

Warm Up: 1/2 Standard
Practice: Full Cleans 3 sets of 3 reps at 70,80,90% of 1 rep max
A full clean is from ground, jump it up and catch in full front squat and stand it up
Train:
50 Dumbbell Hang Power Clean and Jerks for time
40# men 25# women
Start standing with a dumbbell in each hand (40# in each hand). Begin each hang power clean by keeping arms straight with weights hanging to the outside of your thighs. Bend your knees until db's are just above knees but keeping your chest up and maintaining inward curve of low back. From here explode up into a power clean making a hammer curl type motion when catching the dumbbells (remember this is power clean so no full squat necessary). Stand the weight up; your palms should be facing each other and your head. From here you want to get the weight over your head so use push press or push jerk to complete the motion (as you fatigue you will need to move toward push jerk) . Only counts if elbows are locked at the top and you stand up the weight. Drop the weights back down to your shoulders first, then to the sides of your hips to start over.
There are videos of this movement on CrossFit.com if you want to watch (or just google it)
Time Frame: 4-6 minutes
Comments: post your practice weights and training times
Post: stretch it out

08JUL10

Off Day

07JUL10

Posting this early because tomorrow we will meet at 0600 @ EMEDS for 5k run for time.
Will do abreviated warm up there and then go for a little run.
At some point during the day get to the gym to knock out 3 sets of 3 front squats. Be sure to warm up some prior to going after your first set. This is important as next week we will establish 1 rep max's for front squats for the 1st time. So today go heavy on your 3 sets. Be smart but add weight each of you final two sets.
Post: stretch

06JUL10

Warm Up: 1/2 Standard (full DROM but 1/2 reps on strengthening)
Practice: Strict Shoulder Press 3 sets of 5 reps at 65,75,85% of 1 rep max
Train:
1/2 "GI Jane" for time
50 Burpee Pull-Ups
Compare to 04MAY10
Jump down to the floor touching your chest on the burpee, pop up and instead of jumping and clapping your hands, jump up and grab the pull up bar and pull your freaking chin above the bar. Repeat 49 more times. Done. Weak on pull ups? jump higher. Still too weak? Place box under bar so you dont have to jump as high.
Time Frame: 3-5 min - If not finsihed at 5 min then stop. You need to move quickly.
Comments: post your practice weights and training time
Post: Stretch it out

05JUL10

Start of week 3
Warm Up: 1/2 reps of standard warm up; really work on max range of motion and maybe add some resistance as we go less reps this week during the warm up
Practice: Dead lift - 3 sets of 3 reps at 70,80,90% of your 1 rep max - setting the table this week to get new 1RM next week
Train:
"MAJ Morning"
5 rounds for time using 45#(25#female) plate for resistance (just to make it awkward)
20 x 45# Sumo Dead lift High Pull (SDHP)
10 x 45# Thrusters
10 x Body weight dips
For the SDHP I want you up on a 8-12 inch step so that when you lower the plate you are getting adequate range of motion (otherwise the plate hits the ground before your hands get below your knees). Grab the top of the plate for this lift. Maintain a fairly wide stance and jump that weight up to your chin with your hips. Keep your arms straight for as long as possible to transmit all hip motion to the plate. As the plate travels up toward your chest, pull with your arms keeping your elbows high.
Move to your thrusters and hold the plate in a completely vertical position in front of your face to start. Keeping the plate vertical throughout will make this movement much less difficult.
Bar dips are the standard from fully locked elbows at the top and dropping down to nipple line at the bottom.
Time frame is 8-10 minutes
Comments: post your practice weight and training time
Post: stretch, stretch, stretch and eat within an hour of finishing

04JUL10

Rest Day
Happy 4th of July CrossFit crew
Enjoy the day off

03JUL10

Warm Up: Standard

Practice: Goat; work something you suck at

Train: For Max Weight: "The Bear Complex"
Compare to 07May

This will consist of 5 rounds with five minutes rest in between rounds. Goal is to achieve heaviest weight on the last round.
Each round consists of 7 reps of the following 5-movement sequence.
Power Clean
Front Squat
Push Press
Back Squat
Push (Rack) Jerk (from behind the neck)

To begin, power clean the barbell and stand up to full hip extension.
Next, do a front squat with the barbell.
You can NOT do a full clean from the ground and have it count for both.
From the front squat, do a push press to full extension (active shoulders).
You CAN combine the front squat and push press into a thruster.
From the top of your push press, transition the barbell to behind your neck (receive it softly by bending your knees to help absorb the weight - otherwise your neck will end up bloody by the end).
With the barbell behind your neck, do a back squat.
At the top of your back squat, either come to a pause or use the momentum to go straight into a rack jerk. Complete the rack jerk by standing to full hip extension with active shoulders.
From the top of your rack jerk, transition the bar back in front of you and down to the ground.

Repeat six more times to complete the round. Rest for five minutes when complete, then add weight and do it over again for a total of five rounds.

THERE IS NO RESTING ALLOWED ON THE GROUND!!! You can rest in any other position after you've power cleaned it, so long as the weights are not touching the ground.

REMEMBER, all squats are to crease of hip below the knee!"

Comments: post your goat and associated weights; then post your training weights.

Post: PNF, Stretch, and Roll.

02JUL10

Warm Up: Standard

Practice: 3x5 @ 65,75,85% of 1 rep max
Full cleans - ground to catch in full front squat and stand it up

Train: 5 rounds for time
Set a cone or DB at half court or equivalent distance that you must travel around
95# Overhead lunges to half court (45ft) then overhead walk back to base line (start point)
30 Wall ball shots (16# ball & 10ft target)
75# Dumbbell Farmers carry to half court and back (75# in each hand)
Place your 95# barbell set up and 80# dumbbells at the baseline of the basketball court. Place an obstacle at half court to go around.
Perform overhead lunges with the barbell out to half court (kissing trailing knee to ground to count) and then keep the weight overhead as you go around the obstacle and back to where you started. Put the weight down and move to the wall ball shots. You must complete full squat (hip crease below knee) for the rep to count. Go back to the baseline and grab the dumbbells and walk out to half court around obstacle and back. Repeat four more times.
Time Frame: 10-14 min (honestly I'm not sure, but we'll stop at 14 min)
Comments: post your practice weights and training times
Post: stretch, foam roller if you got it. focus stretching on low back today

Food For Thought as we begin our journeys home over the next couple of months:
from MarksDailyapple:

The freezer has ice cream and frozen pizzas, but it’s the pantry that harbors the usual carb suspects – chips, cookies, crackers, pasta, cereal and bread galore. If you’re not careful this cool and dark space could derail your best efforts to eat Primally. So follow these 10 easy steps and you’ll be well on your way to having a truly Primal pantry. And be sure to share what’s in your pantry in the comment boards! Are we missing any major Primal staples?

1. Junk Food Extermination


The first step toward Primalizing your pantry is purging it of the wrong foods. You need to approach the contents of your pantry as if you’re a medieval cleric purging the church of heathens. Think dogmatic. Think Spanish Inquisition. As Primal Blueprinters we pride ourselves on being flexible. After all, we got into this lifestyle because we were willing to buck conventional wisdom and consider a vastly different viewpoint to nutrition. Forget all that. Today, if you truly want to Primalize your pantry, you need to toss out every thing that might tempt you to stray from the pure and noble path as ordained by evolution itself. Okay – lofty language aside, going purely Primal means completely avoiding the foods that mar that purity.

Toss your processed foods and prepackaged meals. No more baked beans, bland soups, or loaves of bread collecting mold alongside dry pastas. Get rid of the cookies, crackers, and chips standing in your way. No holds barred, people.

2. Donate


When I say toss out, I mean “toss out of the pantry and in the general direction of a plastic bin or paper bag perfect for delivering to a food bank.” You may be going purely Primal, but tons of needy people don’t have that luxury. You’re worrying about insulin spikes and tallying glycemic indexes while scores of others are worrying about more important things… like hunger. Take a big box, fill it up, and donate it. Try Feeding America to find a local food bank.

3. Nuts/Seeds/Nut Flour
Pantries are the perfect spots for instant snacks. It’s just that most snacks aren’t all that Primal – except for nuts and seeds. Raw almonds, walnuts, macadamias are some fantastic options that will stay fresh for at least a couple months, but they probably won’t last that long. Sunflower and pumpkin seeds are some other great options. As with anything, just be sure to watch the flavored varieties. If you’re eating toffee-encrusted chocolate-covered macadamia nuts, you’re not really going Primal.

Nut butter and flours are good to have on hand, too. Almond butter makes a great alternative to peanut butter, and both butters and flours are great Primal sauce thickeners. Nut flour also introduces the possibility of Primal baking – it’s not a perfect replacement for traditional baked goods, but there are unique benefits to cooking with nut flours, like increased heartiness and a different flavor profile.


4. Healthy Fats
Keep your pantry well-stocked with olive oil, palm oil, coconut oil, and various nut oils – all healthy, Primal fats that you’ll be using on a daily basis (assuming you’re cooking every day). Sauteeing meat, frying eggs, making salad dressing mean good, healthy fats are absolutely integral in the Primal Blueprint, and the pantry is the best place to store them. Fat does go rancid, though, so be sure to buy only as much oil as you’ll finish in a month.


5. Sweet Tooth Suppression
We all have a sweet tooth. Sweet stuff tastes good to us because it gets us eating fruit, which in turn spreads the seeds around and profligates the fruits’ reproduction. So it’s normal for us to keep some sweets in the pantry – just don’t go crazy with it and stick to acceptable sources. Honey is good to have on hand, as is semi-sweet dark chocolate (go for a good quality, mostly-cacao chocolate bar, which isn’t all that high in sugar and is decidedly more Primal than, say, a Hershey’s bar).

6. Tea Time
We should limit our caffeine intake, but teas are excellent members of any healthy Primal pantry. Try to stick to the “true” teas: white (best), green (good), oolong (still good), or black (good, but not great). All come from the same plant, but the white and green teas are simply less processed. You know how we feel about over-processing, and the less a tea is processed, the more antioxidant properties are retained. Enjoy tea time, but avoid the cakes and scones you might have enjoyed on your last trip to England.

7. The Spice of Primal Life
Primal eating often gets the bad rap of being bland and tasteless. While Grok may not have had cumin, coriander, cinnamon, or curry at his disposal, spices are still Primal friendly (and, I would argue, absolutely essential to enjoying life – Primal or otherwise). If you can spare it, devote a shelf in your pantry to your spice collection. It’ll be an expensive initial purchase, but once you’ve gathered a nice arsenal of spices you’ll be set for a long time. There’s nothing worse than getting the urge to make some complex dish and having to run out to the grocery store each time for ingredients.


8. Jerky
Again, the key to avoiding temptation is stocking your pantry with instant Primal foods. Keep some jerky on hand – beef, buffalo, salmon, turkey, deer, moose. Even better, make your own jerky so that you get to choose what goes into your body. Keep in mind that most homemade jerky (or quality jerky purchased in a store) is less processed and will therefore go rancid much faster than the stuff you get at the truck stop. I somehow doubt, however, that eating your jerky on time will be a problem.

9. Dried Fruits
We’ve told you to take caution when eating dried fruits before (on account of the high sugar content), but they can’t be ignored when stocking your pantry. Instead of wolfing down an entire bag of dried apricots, though, try making your own trail mix. You’ve got nuts, semi-sweet dark chocolate, and dried fruits all in the same place – mix it all together! That way, you won’t just be eating dried fruit, which is delicious and healthy, but never really fills you up (meaning you’ll just keep eating and eating).

10. Canned Goods
You’ve ditched the canned beans and cherry pie filling, but don’t eschew the can altogether. It’s a good format for vegetables, and its convenience simply cannot be ignored. Canned tomatoes are just as good as most fresh tomatoes (sadly, it’s tough to find a good tomato nowadays), and even better for making sauces (don’t forget to keep some tomato paste on hand, too). Canned artichoke hearts, canned pumpkin (not pumpkin pie mix) and canned coconut milk are also staples to have on hand. We can’t expect to always have the time or inclination to go stock up on fresh produce, and canned vegetables give us the opportunity to enjoy the benefits of vegetables while saving time and money (canned is always cheaper).

01JUL10

Off Day!!!!
And its now July so we got that going for us...which is nice.
Rest up, eat well.

30JUN10

Warm Up: Standard

Practice: Weighted Pull-ups 3 x 10; find a weight you can only muster 10 dead hangs with for round 1; stick with that weight for the next 2 rounds and get as many as possible; if you have to only do body weight or you have to do negatives then do 3 sets of 10.

Train: The dreaded........"ELIZABETH"
21/15/9
135# full cleans (pretty much all of us will scale to at least 115#)
Dips (do rings if you got them but we will be using bars)
Elizabeth is one of the all time great suck fests. Full clean is a catch in full front squat and stand it up for 1.
Dips are full elbow extension down to nipple line. If you need to scale to jumping negatives so be it.
Time Frame: 8-10 min
Comments: post you pull up weight and reps for each round; post your training time and any change from RX
Post: stretch, eat within an hour of working out, get some sleep and enjoy your day off tomorrow!

29JUN10

Warm Up: Standard

Practice: Shoulder Press 3x10 reps at 40-50% of 1 rep max; strict shoulder press. No hip or leg involvement

Train:
21/15/9
55# Dumbbell Swings
24" Box Jumps
Push-ups
American standard for DB Swings; arm has to cover ear hole at the top
Box jumps at 24 inches and you must come to full hip extension on top off or above the box
Push ups to CrossFit standard
You know the drill
Time Frame: 4-6 minutes
Comment: post your practice weight and your training time
Post: stretch it out

28JUN10

Monday....sweet
Warm Up: Standard

Practice: Dead lift - 3 sets of 5 reps @ 65,75,85% of 1 rep max
If no 1 rep max, do sets of 5 and when you get to a set of 5 where the last rep is difficult count that as you 1st set and go up slightly the next two sets.
Remember:
Jumpers stance
Hook grip
Flat back
Take slack out of hamstrings
Bar under shoulder blades
Initiate with knees letting chest rise with hips, when bar gets above knees extend you hips and stand it up

Train:
5 rounds: each round for time
Sprint 3 trips (down and back) basketball court or similar distance (90ft)
Burpee broad jumps to half court (45ft)
3 min rest between rounds
This is an all out sprint, followed by burpees broad jumps; when you stand up from your burpee you do not get to take a step. Jump off two feet and get as much distance as possible, then do your next burpee in that spot. Clock stops when your two feet clear the half court line. So if you land just short of the line you have to complete that burpee and jump forward over the line (clock then stops).
Comments: post your practice weights and your training times for each round
Post: partner stretching

27JUN10

Rest day
Do just that and get some rest. No running, no working out, no nothing. Stretch, ice, eat well and come back Monday ready to hit it again. Nice work this week.

26JUN10

Warm Up: Standard + Burgener

Practice: "Goat"
Work on a weakness, do 3 sets of 5 - 10 reps. Nail down your form by using higher rep combo or work on strength with higher weight lower rep. Push yourself.

Train:
21/15/9
95lbs Overhead Squat and Pull-ups
65lbs female
Get good depth on those squats (hip crease below knees). Think about spreading that bar apart with your hands and maintain good active shoulders with full elbow extension. Pull ups in any fashion, get from full elbows extension to chin above bar. Pull, kip, jerk, kick, jump, whatever.
Time Frame: 6-8 min (stop at 8 if not finished)
Comments: post your Goat exercise and your weight rep scheme; post training time
Post: stretch; partner assisted
Week 1 down!

25JUN10

FRIDAY MORNING MEET AT EMEDS LZ (medevac helicopter LZ) at 0600: we will do warm up and training at this time; you will be responsible for getting to gym at some point during the day to complete the practice

Warm Up: Standard

Practice: 3 x 10 full cleans at 40% of 1 rep max
De-loading week for this lift; perfect that form!
Start in jumpers stance and land in air squat stance. Ive noticed many people landing with way to wide of a stance making your catch and front squat difficult
Training:
2 mile run for time.....but
At every two minute interval (when clock hits 2, 4, 6, 8....) do 10 jumping split lunges
Jumping split lunge are done by jumping and landing into a lunge kissing your trailing knee to the ground and then immediately jumping back into the air and landing with the opposite leg forward in your lunge and again kissing the trailing knee. Each jump is 1 rep. Explode up for max height on these and kick that trail leg as far back as possible.
These suck so run faster and you wont have to do as many.
Comments: post your practice weights and training time
Post: stretch, stretch, stretch; hydrate and eat within an hour of finishing

24JUN10

Rest Day
Nice work with a rough 3 days. Spend some time stretching today and using foam roller. Watch videos on the lifts you suck at on the CrossFit main page. You have time.
***On Friday we will all meet at 0600 at EMEDS LZ for the workout of the day; we will do the warm up and training at that time and then it will be up to you to get the gym at some point to do the practice****

23JUN10

Warm Up: Standard

Practice: Front Squat - 3 sets of 5 @ 65,75,85% of 1 rep max
If you dont have a 1RM front squat then smartly work up in weight until you get to a load that is somewhat difficult to achieve 5th rep. That will count as your first set and then go up a little for each of the next two sets.
Remember the bar should be basically resting on your anterior delts (front of shoulders) with just your finger tips underneath the bar. Keep those elbows high and pointed forward. Maintain your neutral spine (slight inward curve) throughout the movement. Force should be generated through your heels.

Train:
3 rounds for time
5 x 135# full cleans
10 Burpees
Full clean is from ground and catching in full squat, stand it up to complete the rep
Burpees are burpees
Time frame is 2-4 minutes so scale the weight up or down to finish in this time frame. Hard and fast.... just like we like it
Comments: practice weights and training time with any adjustments from RX
Post: stretch it out, foam roller if you can find one; tomorrow is a rest day!

22JUN10

Warm-Up: Standard; work on head touching ground on handstant pushups and gettin as high as possible on every pull-up rep

Practice: Shoulder press; 3 attempts at new 1 rep max; be sure to gradually work up to your challenging weights. Remeber no hip or leg initiation allowed on this press. Grip the floor with your feet and sytemattically tense every muscle in your body from your feet to your head and then drive that bar over your head. While it gets over your head drive your head forward, locking the elbows and attaining active shoulders.

Train:
400m Sprint, 15 Squat side jumps over something about 6 inches tall
rest
200m Sprint, 30 Squat side jumps over something about 6 inches tall
rest
100m Sprint, 45 Squat side jumps over something about 6 inchs tall
3:1 Rest work ratio
Sprinting is sprinting, run as fast as you possibly can (if running on b-ball court down/back x 6 = 400m)
Squat sides jumps are air squat (hip crease below knees to count) but as you rise up jump up and to the side over some type of object about 6 inches high and maybe as wide as a brick (grab a dumbbell or rock or something else). When you land go right back into your air squat and then jump back over to where you started. Both feet must clear over to each side. Make it burn. Then you get a nice long rest 3:1; track and post your time for each round
Comments: Post your new 1 rep max for shoulder press and your times for all three training rounds
Post: stretch, stretch, stretch; More hamstring length will lead to improved performance peoples

21JUN10

Warm-Up: standard warm up 10 perfect reps of all the exercises. If you are new they are posted on the right hand side of the page. Work on your perfect form with every rep. Maximum range of motion and power is the idea here

Practice:
Dead lift- 3 x 10 @ 40-50% of your 1 rep max
We just tested this the week prior to our off week. If you cant remember than you now know why you need to write this info down or post it on the site after your workouts. That way you can go back to that date and see what you did. Start taking ownership of your program.

Training:
"Fran"
21/15/9
95lb thrusters
Pull-ups
This is a CrossFit classic and the perfect way to bust into the new cycle. This will be a bench mark workout to track your progress as long as you are a crossfiter.
Thrusters are full squat (hip crease below knee) to full knee, hip, elbow extension locked out on top. Drive that head forward!
Pull-ups are chin over bar however the hell you need to do it
Time Frame: stop at 10 min if not finished but the goal is 4-6 minutes (do not stop at 6 minutes)
Comments: post your practice weights and your training time; oh and post your 8 week goal if you have not yet
Post: stretch it out; partner assisted pnf quads and hammys
**some may blow chunks today...this happens with Fran
***you probably feel a little off from the long break, that is also a normal experience but you will soon be back in the swing
Good work, see you guys in a few days

20JUN10

Rest Day #3
Okay this is the final rest day (that would normally be a workout day) before the "back to work" 8 week cycle starting Monday. Continue to eat well, rest, sleep and stay out of the gym. Tomorrow post your 8 week goal.

19JUN10

Off Day #2
Okay we have our 2nd of 3 off days today. Stay out of the gym. If you are like me you feel like a total shit bag for not working out but keep in mind the big picture. We have 8 tough weeks ahead of us and our bodies will thank us for these few days off.
Be thinking of your goals for the next 8 weeks and you can post them any day. Look at yesterdays post for goal guidelines.

18JUN10

Rest Day #2
This is the second day off that we would normally be working out on. I want you to start thinking about goals for the next 8 weeks. Make it a SMART goal.
S - specific (as in not just "to get in better shape")
M -measurable: like a time, weight, or percentage, preferably refering to a perfromance and not body composition
A - Attainable: it needs to be something that can actually happen in 8 weeks. If you run an 18 minute 2 mile now, 12 minutes is probably not attainable in 8 weeks
R - Realistic: this goes along with attainable somewhat. The goal needs to be related to what you are doing. If you are a 5'10" and would like to be 6'4" well guess what that goal is not going to happen.
T - Time based: this part is done for you. Your goal is to be achieved within the next 8 weeks.
You will not start working on Monday without posting your goal on this site or handing me (or any CrossFit leader) your goal written down. Make a commitment to improvement.

17JUN10

Usual off day
enjoy it, stay out of gym and off the streets. we should be resting for the rest of the week. Go to the CrossFit main site and watch videos. I cant emphasize how much it helps to watch the experts do theses exercises.
Remember to eat some protein, carbs (veggies and fruit) and fat (good fat: avacado, olives, olive oil, nuts, seeds) at each meal. Our body needs and recognizes these three catagories of nutrients. Research more about the Paleo diet. It makes sense, works, and you will not go hungy. Make the smart choice every time.

16JUN10

Off Day #1
Take the day off from working out.....seriously!!
Stay out of the gym Wed through Sun and be ready to pick it up next Mon. Your body will thank you for the rest time and you need the rest before starting an 8 week cycle.

15JUN10

Warm-Up: Standard

Practice: Push-Jerk 3 x 5 reps
Take the weight from the rack at chest level. We usually do shoulder press on Tuesdays but I want you to work on your speed and form with this lift. This will help you develop speed and confidence putting larger loads over your head. You should be push-jerking considerable more weight than you shoulder press for 5 reps. Initiate with a small hip dip, like your push press, and as that weight begins to move upwards rapidly get underneath it by going into a lunge. Stand the weight up before putting it back down to your chest - finish the movement!

Train:
"Fight Gone Bad" (the timing designed to replicate a MMA match)
3 x 5 minute rounds
Each round is broken into 5, 1 minute stations that you will rotate between each minute
At the end of the 5 minute round you get a 1 minute break. Then start all over
The 5 stations will be:
1. Wall-ball: 12 pound ball, 10 ft target. (Reps) 8 pound ball for females - hip crease below knees
2. Sumo dead lift high-pull: 75 pounds (Reps) 45 pound bar for females - mid shin to chin
3. Box Jump: 20" box (Reps) - full hip extension at the top
4. Push-press: 75 pounds (Reps) 45 pound bar for females - full elbow extension and active shoulders at the top
5. Side straddle hop (jumping jacks): for reps -your hands must touch thighs at the bottom and clap at the top
A time keeper is needed to yell rotate at each minute.
You get 1 point for each rep completed; so keep a running tally throughout the whole 5 minute round. Try to match your first round on the next two rounds. Work hard, push yourself, this is the last workout until next Monday!!!!
Comments: post your practice weights and your training score for each round
Post: stretch it out and congrats on finishing out the 8 week cycle strong.....now stay the hell out of the gym till Monday!!!

14JUN10

Warm-Up: Standard + Burgener (we are back to the standard warm-up, 10 perfect reps of everything)

Practice: 5 sets of 3 reps Power Snatch
Go heavy here if you've been working this lift for a few weeks. If you are still only getting familiar then go lighter but really focus on good form.

Train:
3 rounds for time
10 Pull ups
10 GHD Sit ups
10 185# deadlifts (scale up or down depending on your comfort with this weight)
We are all familiar with these exercises. Go hard, go fast and finish under 8 minutes.
On GHD sit ups reach back as far as possible and then come up and touch your toes...doesnt count unless you do!
Comments: post your practice weights and your training time
Post: partner stretching...just do it

13JUN10

Rest Day
Okay CrossFit people, we are coming up on week 8 of this training cycle. This means that we work out on Mon and Tue and then have the next three training days off. That means after Tuesday we don't workout again until Monday the 21st of June. This will seem like a long break and you are going to feel like you "need" or "have to" get back in the gym but I really encourage you to take these few days off and allow yourself to rest so that when we start back up on another 8 week cycle you can kill it. Even if you just started with us, take the break so that you can get on the same schedule as the rest of us. Take the extra time to read up on the "Paleo" diet and to think about some goals for the next 8 weeks. Study the exercise demo's on CrossFit.com and try to imitate how the experts do it when we get back in the gym.
Remember there are 3 aspects to our physical fitness: 1. Programming (which you only need to do what is posted on here...done) 2. Nutrition (fuel your body properly so that it can perform properly and allow you to make gains while you...recover) 3. Recovery (this is the aspect most novice trainers, PT leaders, or people working out on their own mess up. We don't get stronger or faster during our workouts. We get stronger, faster, better while we recover. Our workout is a stimulus and when our body responds to the stimulus during recovery we make our gains. If we screw up our recovery with another workout or with poor nutrition we end up wasting our time beating ourselves up with intense workouts. Why workout if you don't allow your body to reap the benefits. SO, this upcoming week stay out of the gym on the off days, eat right, get 7-9 hours of uninterrupted sleep, stretch and come back ready to work hard for the next 8 weeks.
No excuses
No regrets
Get it done

12JUN10

Warm-Up:
30#/15# Dumbbells needed
15 R hand DB Swings
Run to opposite end of b-ball court with dumbell
15 L hand DB swings
Run to opp end of court
15 Goblet Squats
Run to opposite end
10 Ground to overheads with R hand (clean and jerk or snatch)
Run to opp end
10 Ground to overhead with L hand (clean and jerk or snatch)

Practice:
"Goat Day" Practice some you suck at from any of the 3 catagories of exercises. Gymnastics, Strengthening or Monostructural
3 x 10 or 3 x 5
When our weaknesses improves; our strengths get stronger

Train:
Burpee Box Jumps for highest score
From 0-1min complete 1 burpee box jumps (score = 1)
1-2min complete 2 burpee box jumps
2-3 complete 3 burpee box jumps
...........12-13min complete 13 burpee box jumps (score = 13)
and so on until you cannot complete the number of reps before that number shows up on the clock (ie between minuntes 14 and 15 you only complete 12 reps then your score is 14)
Burpee box jumps are just as they sound; chest to ground push back up and instead of jumping in the air and clapping your hands you will jump up onto box and complete a box jump. Box jump only counts if you get full hip extension at some point at the top...you know the drill
Comments: post your Goat and reps/weights and post your training score
Post: stretch it out guys; Sunday we are off so enjoy it

11JUN10

Warm-Up:
DROM then,
3 Rounds of:
Max L-Sit (Point those toes and keep your legs straight, ideally parallel to the ground, but no less than a 45 degree angle. Go to your happy place and hold it as long as you can. You can use a dip bar or rings if you've got them; your back should not be supported)
5 Pull-ups (clapping if possible, clap hands above bar as you pull your body upwards)
5 Clapping Push-ups (if you can push whole body including feet off ground and clap hands then land going right into next push-up. If you cant get feet off ground just go for hand claps at max height)

Pratice:
Full Cleans: 1-1-1
Lets set a new 1 rep max for your full cleans. Remember you are trying to jump that bar as high as possible and then rapidly pulling yourself underneath the bar catching it in a full front squat. Keep your elbows high and forward as you stand that bar up.

Train:
"Annie" for time
50-40-30-20-10 reps of
Double unders
APFT Style Sit-ups
No explanations really needed here. I encourage everyone to attempt this with Double Unders but if you really really suck then do tuck jumps. If doing tuck jumps you must touch the front portion of your knees in mid air.
Time frame: 6-8 min (Stop at 8 min)
Comments: post your new 1 rep max for cleans and your training time
Post: stretch it out; quads/hammys; get on a foam roller if available

The Hard Routine

Make some changes in your life that may be uncomfortable at first; but that you know will be beneficial.
Stop making excuses
There will always be a reason not to
Just get it done
The Hard Routine

10JUN10

Rest Day
Eat, Sleep, Rest
Prepare your body to hit it hard again Friday and Saturday.
Your diet: lean meats, veggies and fruit, some nuts and seeds, no grains, no sugars

09JUN10

Warm Up: **Different then Normal**
DROM then,
25 Walking lunges (rear knee touches ground)
25 Double Unders (or tuck jumps if no jump rope...but seriously do double unders)
5 Hand Stand Push-ups (touch that head to the damn floor)

Practice:
Front Squat: 3 x 10 at 40-50% of 1 rep max
If you dont know 1 rep max then use the last rep should be difficult as your guidline and stick with that weight for the next two rounds
Front squat strength is key to improving your clean 1 rep max. Keep those elbows up high and that neutral low back spine. The bar should be inresting on your finger tips with most of the weight supported by your anterior (front) deltoid muscle. If you cant acheive that position then you need to spend some serious time working on your shoulder range of motion.

Train:
5 rounds for max reps
Body weight bench press (50% for females)
After each round you owe 10 box jumps for every rep under 10
Rest 3 min between each round (not really concerned about rest time here, just make sure you are fully recovered before starting next round)
So, each round you will press your body weight as many time as possible (until failure). If you get 10 or more reps then you dont owe any box jumps. If you get 8 reps, you owe 20 jumps. If you get 4 reps you owe 60 jumps. Get it? Got it? Good.... Start your rest time after your jumps.
Dont be a punk and stop at 10 reps to save yourself for the next round. The idea is max reps over 5 rounds.
Comments: post your practice weights for front squat and your round by round and total bench press reps
Post: Stretch it out guys. Off day tomorrow.....nice

08JUN10

Warm Up: **Different then Standard**
10 x Burpees
then 2 sets of
10 x Right hand dumbbell snatch (25-40 lbs)
10 x Left hand dumbbell snatch (25-40 lbs)

Practice:
Shoulder press: 3 x 3 @ 70,80,90% of 1 rep max
Strict shoulde press, no initiation with hips or legs
Drive head forward as you press weight overhead

Train:
30 x 95lb Snatch into Overhead Squat
for time (6-8 min, stop at 8 if not finished)
For this workout you will first perform a snatch lift from ground to overhead. If you power statch or muscle snatch it then you can move right into your OHS from the standing postion. If you full snatch it then you must stand it up first and then go into your OHS.
This will suck bad.
Good luck
Comments: Post your shoulder press weights and training time

Post: stretch it out, pay close attention to lower back; Prone press ups (cobra stretch) and prayer stretch should be priorities

07JUN10

Warm Up: **Different then normal**
DROM (arm swings, neck rotations, hip swings, toe touches) then,
3 rounds
10 Jumping split lunges (go for max height)
5 Pull ups (Pull as high as freaking possible here, if you can transition right into a muscle up then do so)
5 KTEs

Practice:
Dead lift 3 attempts at 1 rep max
Push yourself, shoot for 10-15 more pounds than last month
If youve never established a 1RM then here is your chance to set the bar high. This will be the weight you base your workouts on for the next 4 weeks

Training:
Gorrilatard (In honor of CPT Ferrara)
2 rounds for time (total time including rest)
10 x 135lb over head presses
25 x 12-15lb slam balls
25 x tire flip jump throughs (alternate would be 185-225lb dead lifts if no tire available)

Overhead presses are from chest to locked out overhead (fully extended elbows and active shoulders). This can be done in any fashion; shoulder press, push press or push jerk. You must get the bar from off the ground for that first rep.
Slam Balls are taking the medicine ball from off the gound; bringing it over your head with two hand and then slamming the ball down with all your might. Pick it back up and repeat.
Tire Flip Jump Throughs are standard tire flip followed by jumping into the middle then to other side and flipping the tire back to where you started; jump back into the middle then to other side and repeat for a total of 25 times (If using the dead lift alternative jump over and back the bar 4 times and then lift again, each jump counts as 1)
Time frame 3-5 min per round with 2:1 rest work ratio; scale the Press weight as needed to realistically do 10 reps. But remember that if you perform the push jerk when needed you can push a great deal more then you shoulder press.
Comments: post your dead lift 1rep max and your Gorrilatard Time
Post: As always, stretch it out. Partner assisted, contract-relax quads and hammys

06JUN10

Rest Day.
No workout today. Use your time wisely and if youre not doing something fun, then relax and let your body recover. Remember, we dont get stronger, faster, quicker, more powerful during the workouts; we do so during our recovery times. And more so if we fuel our bodies correctly. Coming up is week 7 of the training cycle. Week 8 will conclude with 3 additional rest days. So only a few workouts left before a substantial rest. Take care of yourself today!

Amazing Fitness, great ideas

Hey Warrior CrossFit
Found this video today and couldnt wait to post it. These guys are amazing and we can expect to see some of these exercises popping up soon. What is fitness? Just watch:

Visit

sicfit.com for more Videos">

Visit sicfit.com for more Videos

05JUN10

Warm Up: Standard

Practice: "Fuzzy Bunny"
Work on one of your strengths but keep in mind todays Training as it is a killer. Work hard but keep the weight higher and reps lower; think 3x5 or 3x3

Train:
"Nasty Girls" for time (Compare to 12APR10)
3 rounds of
50 x Air Squats
7 x Muscle Ups (sub 14 pullups and 14 dips if no muscle-up)
10 x 135lb Power Clean (scale the weight if necessary)

Time frame for this workout is 8 to 10 minutes, so scale reps and weights accordingly. If you are not finished in 10 minutes, then stop.
Squats are crease of hip below the knee to full extension. Fight through the burn and keep breaks/rest to a minimum. Your legs can recover during the pullups/dips or muscle-ups.
Muscle ups can be performed on either a bar or rings if you've got them. If you can't do a muscle up, then substitute 14 pullups and 14 dips total each round. You can break them up however you want to. Muscleups are from full extension at the bottom to full extension at the top. Pullups are from full extension to chin over the bar. Dips are from thumbs at nipples to full extension. If you're going to do jumping pullups, then double the reps.
Power cleans are from the ground to full extension, catch it wherever you can. You do not have to receive it in a full squat. You DO have to stand it up to full hip extension before lowering the bar back down for the next rep.
Keep the intensity up. This is CrossFit classic and you'll soon realize why if you've never attempted before.
Comments: Post your fuzzy bunny exercise and weight and/or reps; Post your training time and how you compared to 12APR10 if you attempted it that day
Post: Stretch and enjoy knowing that you have tomorrow off. Anyone going to fast? Great week of training Warrior CrossFit!