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.
Tuesday, August 31, 2010
Monday, August 30, 2010
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.
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.
Sunday, August 29, 2010
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
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
Saturday, August 28, 2010
Friday, August 27, 2010
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!
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!
Thursday, August 26, 2010
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.
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.
Wednesday, August 25, 2010
Tuesday, August 24, 2010
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
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
Monday, August 23, 2010
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.
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.
Sunday, August 22, 2010
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
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
Friday, August 20, 2010
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.
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.
Thursday, August 19, 2010
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.
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.
Wednesday, August 18, 2010
Tuesday, August 17, 2010
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.
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.
Monday, August 16, 2010
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.
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.
Sunday, August 15, 2010
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.
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
SSG Goodgame
Thursday, August 12, 2010
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.
Monday, August 9, 2010
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)
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.
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.
Sunday, August 8, 2010
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.
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.
Friday, August 6, 2010
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.
Comments: post your practice and your training time
Post: stretch
Thursday, August 5, 2010
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
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
Wednesday, August 4, 2010
05AUG10
Off Day
If you are struggling to lose fat despite working out hard...you need to get real
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
Tuesday, August 3, 2010
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
Monday, August 2, 2010
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
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
Sunday, August 1, 2010
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!
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