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!

04JUN10

Warm Up: Standard

Practice: Full Cleans - 3x3 70,80,90% of 1 rep max
Heavy reps = increase in strength = increase in 1RM next week
Focus on your form and be explosive
Expect at least a 10lb increase in 1RM next week; you WILL get it

Train:
21/15/9 for time
45# Barbell Jumping Squats
APFT Style Sit-ups
55# Dumbell swings

Jumping squats are with bar in back squat position. Your hip crease must get below knees at the bottom and both feet must leave the ground at the top
APFT Style Sit-ups...enough said
Dumbells swings are to American standard meaning you are swinging weight up over your head until you ear holes are covered by you arms. DO NOT let the weight swing you, meaning you should not be bending too far forward at the waist on the down swing. Maintain your chest upright and drop you hips and butt down on that downward swing. Then explode up with your hips thrusting the weight back over your head. Your arms should remain fully extended at the elbows thoughout the motion. Scale this weight as needed.
Comments: post your practice weights and training time
Post: stretch as always, this is a brutal hip and thigh workout

03JUN10

Off Day!!
Nice work yesterday on the chipper. My timing was a little off but Im sure no one minded that it took a little less time than I intended. Remember I owed you half a warm up from last week so now we are even.
How is your diet coming along? And I dont mean diet as in a temporary change in how you feed yourself, but diet as in this is what your normal now is. Have you weaned yourself off of those starchy, highly refined carbs (breads, sweets)? Are you tyring to? How do you feel during the workouts? Are you fueled properly so that you can go all out every time? If you have any questions please feel free to post so we can help to find the answers. Someone else likely has a similar question and it helps to discuss these issues.
Remember use Paleo to determine your food types orquality and use the Zone diet to determine you quantities and times to eat.
For more info on Paleo check this link out:
http://www.thepaleodiet.com/faqs/
Lots of interesting info in this Q and A format.
Enjoy the day off and give some TLC to those limbs and low back. Come back Friday ready to go.

02JUN10

Light side folks: We will be working out at 0530 WED Morning at the LZ in front of EMEDS as one big group. This is so we can do this prior to the extreme heat and so we dont have to run a million down/backs on the b-ball court
Warm Up: Standard (if you are doing this on your own or on dark side); we will do an abbreviated version at the LZ
Practice: 3 attempts at 1 rep max of back squat; starting next week we will focus on Front Squat for a few weeks
Train: Chipper Time
Warrior 2 mile for time
-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 run
25 Air squats
-100m sprint
done!
Chippers are named such because you should feel like you just went through a wood chipper when you finish. This will take 30min+ unless you are freak of nature. No time limit, just get it all done. We dont train for this long very often but it is important we do so once in a while.
Nothing new here; train to CrossFit standards; dont cheat yourself and do partial range of motion on these exercises
Embrace the suck
Comments: post your new 1rm in back squat and your Warrior 2 mile time.....and yes i know its longer than 2 miles.
Post: stretch it out and enjoy the day off Thursday!