Monday, May 28, 2012

05/28/2012

Warm up:
Row 250m
20 back ext
20 ghd sit ups
Dynamic stretch

WOD: "MURPH"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
**w/ 20# vest**
Time: 44:49

Saturday, May 26, 2012

05/25/2012

WARM UP
Dynamic stretch
Row 250m
25 back ext
25 ghd sit ups

WOD 1:
5 rnds w/ 90sec rest intervals
Seal Fit barbell complex (all @ 95#)
6 DL
6 Cleans
6 FS
6 PP
6 BS
6 CF push ups

WOD 2:
EMOM 15min
5 C&J @ 185#

Wednesday, May 23, 2012

05/23/2012

WARM UP:
Dynamic Stretch
250m Row
25 Back Ext
25 GHD Sit ups

WOD 1
AMRAP 20 min
5 CTB Pull ups
5 Ring Dips
15 Squats
Rounds: 14 + 5 CTB

WOD 2
1a) FS 4x5 @ 175
2a) 3 pos snatch hi/mid/ground
      3x5 @ 145
3a) Snatch grip DL 4x4 @ 225

Tuesday, May 22, 2012

05/22/2012

WARM UP
Dynamic Stretch
2 min amrap double unders
25 back ext
25 ghd sit ups

WOD 1
for time:
500m row
30 bench press @225
1000m row
20 bench press @225
20000m row
10 bench press @ 225
time:22:22

WOD 2
Halt/C&J 3x5
145-155-175-185-205(fail on 3rd rep)
Heavy Clean Pulls 5x3
225-255-275

A/R
cold shower and ice therapy on low back & hips

Monday, May 21, 2012

05/21/2012

WARM UP
Dynamic Stretch
Row 500m
25 back ext
25 ghd sit ups


WOD 1
10-9-8-7-6-5-4-3-2-1
Front Squat (185)
Box Jumps (24)
8:07


WOD 2
Box Squats w/ med bands (205)
3-3-3-3-3


A/R
Power Snatch (hang posistion)
3x2 @ 135#
3x3 @ 155#

Sunday, May 20, 2012

05-19-2012

WARM UP:
Dynamic stretch
3 rounds:
3 false grip ring pull up
3 Handstand push ups

WOD 1:
OMEM-15 min
5 Front squats (205)
5 Weighted dead hang pull ups

WOD 2:
Linda 6:37 (10-1)
DL- 225
Bench-205
Clean- 185
5 min rest then...
Amanda 5:11 (9-7-5)
Muscle up
Clean (135#)

After party:
Foam roll and PNF stretch

Thursday, May 17, 2012

05/17/2012

Warm up:
Dynamic stretch
3 rounds:
15 ab mat sit ups w/ 70# db
15 WBS 20#
Wod1:
EMOM 15min
Even-3 muscle ups
Odd-3 power cleans (135#)
Wod2:
3 rounds:
5 light bench (135)
5 med bench (185)
5 heavy bench (235)
Cool down:
Row 1000m
Foam roll everything

Friday, March 30, 2012

03/30/2012

WARM UP
Dynamic Stretch

SKILL
Double Under Practice

WOD
For Time:

  • 500m Row
  • 50 Bench jump overs
  • 50 Push ups
  • 50 Ab mat sit ups
  • 50 Double unders


SWOD
Heavy Bench
5-5-5-5-5

03/29/2012

So, today technically is a rest day, but I've got some work to do. So, I did this nasty little density wod to keep the fire going...

WARM UP
Dynamic Stretch

WOD
8 Rounds EMOM
3 CTB Pull ups
10 Alternating DB Floor Press (10 ea. arm)/(30# DB)

Active Recovery
1200m walk @ 55%

Wednesday, March 28, 2012

3/28/2012

WARM UP
Dynamic Stretch
3/5:
Bent over row lunge
Jump squats

WOD
Back squat
5-5-5-5-5

PM WOD
For time:
500 m row
50 bench jump overs
50 push ups
50 an mat sit ups
50 double unders

Tuesday, March 27, 2012

03/27/2012

WARM UP

  • Dynamic Stretch
  • 2 min Leg Crank



WOD
21-15-9
Back Squats (155#)
Ring Push ups (feet elevated)


SWOD

  • Dynamic Effort Dead Lift

20 set of 2 reps @ 50% 1rm & 20% band tension

03/26/2012

WARM UP
Dynamic Stretc
3sets of 5:

  • Squat clean (45#)
  • Squat Snatch (45#)
  • OHS (45#)
  • Ring Dips

WOD

1k Row @ 75%


AFTER PARTY

PNF Band Stretch - hips/hamstrings

Sunday, March 25, 2012

3/24/2012

WARM UP
Dynamic Stretch
PNF & Roll out


WOD
Open Wod 12.5
7 min AMRAP
3/3;6/6;9/9;12/12;15/15;18/8;etc...
Thruster (100#)
Chest to Bar Pull ups


SWOD
OHS
3-3-3-3-3

Friday, March 23, 2012

3/21/2012

WARM UP
Dynamic Stretch


SKILL
Muscle up Progression


WOD
1 mile Ruck Walk
w/ 20# vest


SWOD
Snatch
3-3-3-3-3

Tuesday, March 20, 2012

3-20-2012

WARM UP
Dynamic Stretch
Roll out
Burgener W/U


SKILL
HSPU Practice


WOD
9-6-3
Thrusters (165#)
Muscle ups

Then...

1000k Row for time (75%)


SWOD
Front Squats
3-3-3-3-3

3-19-2012

WARM UP
dynamic stretch
roll out
PNF-hips & shoulder


SKILL
double unders practice - volume


WOD
Disposable Heros WOD
3 RFT w/ equal rest intervals
Row 500m
25 walking lunges
25 K2E
25 CF Push ups
25 burpees


SWOD
Rest Day

Thursday, March 15, 2012

3/15/2012

WARM UP
Dynamic Stretch
PNF: Hips & Shoulders
Roll out: Hamtrings & Calfs


SKILL
Double Under Progression
Muscle Up Progression


WOD
Open WOD 12.4
AMRAP 12 min

  • 150 Wall Balls
  • 90 Double Unders
  • 30 Muscle ups



ACTIVE RECOVERY
1000m row @ 50%
Tabata Core:

  • Planks
  • Body Saw
  • Flutter Kicks

3/14/2012

WARM UP
Dynamic Stretch
PNF Band Stretch


SKILL
Hand stand holds (AMRAP 5min)


WOD
1 Mile ruck march (moderate pace w/ 25# ruck)


SWOD
Front Squat 3-3-3-3-3

3/11/2012

WARM UP
Dynamic stretch
PNF:hips & Shoulders
Row 500m @ 65%


SKILL
WOD 12.3 Prep


WOD
Open WOD 12.3
18 min AMRAP

  • 15 Box Jumps (24")
  • 12 Push Press (115#)
  • 9 Toes to Bar



ACTIVE RECOVERY
Row 100k @ 45%
Roll out:
hips/hamstrings/shoulder

Saturday, March 10, 2012

Much needed R & R

So I was all set to do "nancy" in the hotel gym today and sub bar bell OHS for dumb bell OHS, but then I met up with a few too many hurricanes and hand-grenades last night. Thankfully I'm not too hung over, but my body is shot! Tomorrow I'll b posting the games WOD 12.3 and my results, Good luck if ur hitting it too. Take my advice & stay away from bourbon street, your liver will thank you! Now I'm going to re-fuel with bacon, lots & lots of bacon!!!

Friday, March 9, 2012

3/9/2012 (on the road)

WARM UP
Dynamic w/u

SKILL
Man makers 40#
5-5-5

WOD
10 min AMRAP
5 db dead lifts (30#)
4 db squat cleans (30#)
3 db thrusters (30#)
Rounds-9 + 3 DL

Rest 2 min...

5 RFT
5 push up jack knife w/ an ball
5 lat pull down (150#)
Time-2:21

Wednesday, March 7, 2012

3/7/2012

WARM UP
Dynamic Warm up
Burgener Warm up


SKILL
Clean & Jerk


WOD
5 RFT
7 DB Squat Cleans
10 Pull ups


SWOD
Squat Cleans 5-3-AMRAP

3/6/2012

WARM UP
Dynamic Warm up
Burgener Warm up


SKILL
Clean & Jerk


WOD
4 RFT
4 mixed pull ups
6 sand bag cleans (3right/3left)
8 mixed push ups
10 over head split squat (45#)


SWOD
Box Squat 5-3-AMRAP

Saturday, March 3, 2012

R-E-S-P-E-C-T (your shoulders)

Often we find ourselves in a bad position when it comes to our shoulders. We are missing a lot of ROM and internal rotation because we tend to sleep on our arms & shoulders and spend a good portion of the day hunched over, this really puts our shoulders in a bad position. A quick anatomy lesson- your shoulder is a "ball & socket" joint, and the more we place ourselves in a bad position the more our shoulders do not sit fully in the socket thus greatly increasing the chance of injury.  Now, mix in the amount of over head work we do in the name of fitness that further stresses our shoulders and snap, crackle, pop goes your rotator cuff. So, to prevent this we need to actively put our shoulders back were they belong...in the socket, so we can work & play in a good strong position creating torque/stability and preventing injury that will side line you and de-rail your progress. Do yourself a huge favor and love your shoulders so they can love you back! You need to invest in a good stretch band (a towel or rope will do in a pinch), and you need to pay attention the the maestro of mobility. Be good to yourselves and get supple people, get supple!


Friday, March 2, 2012

3/02/2012

WARM UP
Dynamic Warm up
Burgener Warm up


SKILL
Kipping pull ups 5-5-5 for quality


WOD
Helen
3 RFT
400 m run
21 KBS (1.5/1p)
12 Pull ups


SWOD
Box Squats 5-5-5

Thursday, March 1, 2012

Open WOD 12.2

Snatch Ladder

Ok, so CF HQ clearly wants us dead. I mean it, they really really do. The 2012 Open WOD 12.2 was announced yesterday and it's a mother.

10 min. AMRAP
30 snatch (75/45)
30 snatch (135/75)
30 snatch (165/100)
AMRAP snatch (215/120)

...see I told you theyre trying to kill us. I did this little number this morning and I scored 58, not great but not bad. Not sure if I'll try this again, but maybe. My 3RM on snatch is 160#, so I am curious to see if the adrenalin will allow me to push past it, well see. If your going to hit this one, do yourself a favor and go to mwod.com first and watch the mobility drills for ROM, Kstar knows his stuff and this helped a ton for me. As always...good luck and get after it!

Monday, February 27, 2012

But I dont want to bulk up...

I hear this alot. My wife has said it and so has my daughter. I have heard this from almost every girl when it comes to crossfit. I get what they're saying, I really do. Due to our society the only images our ladies can associate with "extreme fitness" is badly over-tanned veiny steroid freaks in body building magazines, and the women in these magazines are gross (so are the men btw), not to mention scary. I always try to dispel these images by telling the ladies to look at olympic athletes like in track & field or gymnastics or even pro female tennis stars. Being healthy and fit is the same thing as being strong and sexy...guys we need to drive this message home as much as possible, our ladies are beautiful and we can help them realize this. Women are the stronger sex (I site the fact that they have babies every day and if it were up to guys, we would not go through that process at all), and it's up to us to help them see it. So I leave you with this, when your girl says she doesn't want to WOD with you because she dosnt want to "bulk" up, show her this...

02/27/2012

WARM UP
Dynamic Warm up
Shoulder MWOD


SKILL
Kipping Pull up Progression


WOD
4 RFT w/ 45 sec rest between
6 Dead lift
5 Hang Clean
4 Rev lunge to push press
3push press to squat clean


SWOD
Shoulder Press

Saturday, February 25, 2012

02/25/2012 Open WOD 1 re-test

God that sucked. The first time it was bad enough, this time was even worse... I just warmed up with some squats and double unders for 5 min and hit it. I told myself "no matter what, keep moving." my 2nd and final attempt at WOD 1 is officially #93. Take or leave it, that is my best effort. Now on to WOD 2, hopefully it's something easy like "napping for time". Have a great weekend, c u monday

02/24/2012

WARM UP
Dynamic Warm up
Burgener Warm up


SKILL
Kipping pull up progression


WOD
SealFit Complex
4 RFT (90sec. rest intervals) 6 reps per move/(95#/65#)

  • Dead Lifts 
  • Squat Cleans 
  • Front Squats
  • Push Press
  • Back Squat
  • Push ups



SWOD
Bench
5-5-5

Thursday, February 23, 2012

Pick it up grandma

Ok, so I'm just as guilty of wimping out sometimes as we all are. It's easy to do, you get into a nasty little WOD and all of the sudden negative thoughts start to creep in..."this is too hard" or "the weight is too heavy" or "I dont know if i can finish in time"...there are so many negative things our own brains can throw at us it amazes me! We do our best to push back and replace those thoughts with positive ones....one of my favorites is "Just one more rep". Well, Im always trying to find new inspiration to share with you and I think I've found something that is a classic..."if they can do it, so can I" type of scenario. Next time your feeling those negative thoughts get to you,  just remember Rita.

02/23/2012

WARM UP
Dynamic Warm up


SKILL
Muscle up progression from the floor


WOD
2012 Open WOD 1
7 min AMRAP
Burpees
---or---
Barbara
5 rft
20 pull ups
30 push ups
40 sit ups
50 squats


SWOD
Shoulder Press
5-5-5 De-Load

Wednesday, February 22, 2012

2012 CrossFit Games Open-WOD 1

here it is...

7Min AMRAP
Burpees

Trust me, when Dave Castro smiles like that, it's gonna be bad, real bad.  This is WOD is all between your ears...100% mental!! You just have to keep moving and get through it. Make sure each rep is to standard, the last thing anyone wants is for their reps not to count. You CAN do this...good luck& post your scores to comments. I'll do this little diddy in the morning and post my score.


02/22/2012

WARM UP
Dynamic Warm up
Burgener Warm up

SKILL
Kipping Pull ups

WOD
"Fran"
21-15-9
Thrusters 95/55#
Pull ps

SWOD
Box Squat
5-5-5 De-Load

Friday, February 17, 2012

02/17/2012

WARM UP
Dynamic Warm up
Burgener Warm up


SWOD

Dynamic Efort Day
*Start fast and end Faster*

Part A:
10 sets of 3
Box jumps
Back Squat w/ Chains (165/75)

Rest for 5 minutes...

Part B:
10 sets of 3
bench press with bands (115 + 2 small bands)

Thursday, February 16, 2012

How Strong are You?

Thats a fair question right? I ask myself that same question before each and every WOD. How do you know? Well depends on what type of strength your talking about...did I confuse you yet? Ok, so this is what im talking about. We all have an opinion of where our strength is. For some people its upper body, for others it's lower body, and still for others it may be snacking late at night!!(thats one of mine BTW) Id like you to ask yourself how is your mental strength? As we pound away at forging elite fitness every day, we need to be aware that mental toughness out ways physical strength every time. I know we sweat and bleed during our training and like in life, we sometimes want to quit just to stop the pain we are in, right? I'm asking you to DIG DEEP...ALWAYS give yourself just one more rep, fill your head with positive self talk and get rid of the negative thoughts,period.  If you do that, I will promise you that whatever your in the middle of, it will suck less. To help with my point, I found an inspiring picture for you. This lady is a single mom AND a cancer survivor...if she can, you can. Lets smile and do some work!!


02/16/2012

WARM UP
Dynamic Warm up
Burgener Warm up


SKILL
Ring Dips / Ring Push ups
3/5


WOD
For Time

  • Row 2k (8min @ 90%)
  • 1 round of Cindy (5 pull ups;10 push ups; 15 air squats)
  • Row 1k (4min @ 90%)
  • 1 round of Cindy
  • Row 500m (2min @ 90%)
  • 1 round of Cindy



SWOD
Bench/Floor Press
5/3/AMRAP

02/15/2012

WARMUP
Dynamic Warm up
Burgener Warm up


SKILL
DB Single Arm Snatch


WOD
4 RFT
KB Complex
35 Double unders (100 reg)

KB Complex
4 Rounds/4 Reps each (alt arms each round)

  • Single Arm Snatch
  • Wind mill
  • Single Arm Front Squat
  • Single Arm Shoulder Press




SWOD
Shoulder Press

Monday, February 13, 2012

02-13-2012

WARM UP
Dynamic W/u
Burgener W/u


SKILL
Squat Clean
1x5 pvc
1x5 med ball
1x5 O bar


WOD
"ERIN"
5 RFT
15 DB Split Cleans
21 Pull ups


SWOD
Box Squat
5-5-5

Friday, February 10, 2012

02/10/2012

WARM UP
Dynamic Warm up
Burgener Warm up (pvc&bar)


SKILL
Ring Dips (3x5)


WOD
3 RFT
4 Ground to Shoulder (55#SB/20#MB)
6 Box Jump Overs
10 Plyo Chest to Deck Push Ups


SWOD
Box Squats
3-3-AMRAP

Thursday, February 9, 2012

02-09-2012

WARM UP
Dynamic Warm up
Burgener Warm up w/ PVC


SKILL
3RFT
5 Man-makers
5 MB overhead Lunge


WOD
Fight Gone South
3 Rounds -alt. each minute score total # of reps
Wall Balls (20#)
Box Jump (20")
Air Squat
Push Press (75/55#)
Row/CAL
Rest


SWOD
Crossfit Total
Dead Lift
Back Squat
Sholder Press

Wednesday, February 8, 2012

02-08-2012

WARM UP
Dynamic Warm Up


SKILL
KBS
1/2 Tabata - 4 rounds 20/10


WOD
21-15-9
DeadLift (135/95)
Box Jumps (24"/20")
Knees to Elbows


SWOD
Deadlifts
3-3-AMRAP (80%-85%-90%)

Here We Go...

Hey everyone...Im back from some much needed R&R. Im ready to hit it hard and DO SOME WORK and I know YOU are too!! CrossFit Games 2012 is around the corner, I can smell the chaulk in the air!!. Registration is open and the WOD's are on their way...good luck and lets get to it! 3-2-1...GO!!

Wednesday, February 1, 2012

On the Road WODS

Ok so im headed out for a bit but before i go i wanted to post a bunch of WOD ideas that you can do just about anywhere anytime. it's a long list so knock yourself out and enjoy!


-10 push-ups, 10 squats, 10 rounds.
-Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
-Handstand to Jack-Knife to vertical jump. 30 Reps.
-Run 1 mile with 100 air squats at midpoint, for time.
-7 squats, 7 burpies, seven rounds, for time.
-10x 30 second handstand to 30 second bottom of the squat hold.
-Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
-Run 1 mile, plus 50 squats-for time.
-100 burpees for time.
-5 squats, 5 push-ups, 5 sit ups, 20 rounds.
-5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
-Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
-Handstand 10 seconds jack-knife to vertical jump. 25 reps…
-50 air squats x 5. Rest equal amounts as it took to do each 50.
-Run 1 mile and do 10 push-ups every 1 minute.
-Sprint 100m 30 squats…8 rounds.
-30 push ups, 30 second handstand or Plebs Plank..3 rounds.
-10 sit ups and 10 burpees…10 rounds-for time.
-Handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
-250 jumping jacks…for time.
-100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
-Tabata Push-ups.
-30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
-With eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
-Run 1 minute, squat 1 minute 5 rounds.
-air squat x 10 push up x 10 sit up x 10 3 rounds for time
-10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
-Do Tabata Squats with eyes closed.
-bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
-20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
-Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
-sprint 50 meters, 10 push ups. 10 rounds.
-50 air squats, 4 rounds. rest for 2 minutes between rounds.
-3x 20 tuck jumps. 3x 30 second handstands.
-400m run/sprint 30 air squats, 3rounds for time.
-20 jumping jacks, 20 burpies, 20 air squats…3 rounds
-Warm up. Run 100 meters and do 20 air squats. 10 rounds.
-Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
-100 air squats 3 min. rest, 100 air squats.
-Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
-10x 50 meter sprint.
-Test yourself on a max set of push ups…tight body chest to the floor…full extension!
If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
-Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
-run 400m air squat 30 hand stand 30 seconds 3 rounds for time
-5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
-50 burpees for time.
-5 pushups, 5 squats, 5 sit-ups – 20 rounds
-Run 1 mile, stopping every minute to do 20 air squats.
-30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
-run 200 meters, 50 squats, 3 rounds
-Tabata Squats
-Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.

Monday, January 30, 2012

01/30/2012

WARM UP
Dynamic Warm up
3 Rounds:
5 Manmakers
5 TRX lunges (ea. leg)


SKILL
Push Press 3x3x3x3x3


WOD
Fight Gone South (rotate on the minute)
3 Rounds
Wall Ball
Box Jump
Med Ball Cleans
Push Press
Row/cal
Rest


SWOD
Shoulder Press
3@75
3@80
AMRAP@85

Lengendary

Sunday, January 29, 2012

01/29/2012

WARM UP
Dynamic Warm up
3 Rounds:
25 flutter Kicks
25 Arm Haulers
25 Sit ups


WOD
3 RFT
200m run
30 Air Squats
20 CF Push ups
10 KBS



Thursday, January 26, 2012

01/26/2012

WARM UP
Dynamic Warm up
2/10-Anchored Hamstring Raises


SKILL
Front Squat


WOD
7RFT
7 Front Squats
7 CTB Pull ups


SWOD
Dead Lift - Week 2/3-3-AMRAP

Wait a minute...isnt this in the Dynamic Warm up?? yep

so you gotta love when you get a sign reaffirming your decisions. Im trolling my favorite mobility blog...the beloved MWOD, and im watching the host (Kelly Starett AKA:super PT), and he's talking about properly opening up your hips. As he's going through this routine talking about how just a few minutes per side will undue alot of squat faults and mechanical issues in the knees and ankles and hips, I start to think..."hey, wait a minute...he's doing the Dynamic Warm up...and in the same sequence!!" It feels good to know that the Professionals are doing what we are doing...definitely re-affirms our foundations!Check it out...

Wednesday, January 25, 2012

Ok, lets try this again...

Hey everyone, so I was dog sick on my scheduled rest day (lucky i guess), but instead of being able to WOD yesterday, my boss, AKA: my wife told me I was to stay low and take another day just in case. One of the problems I run into with a spouse in the medical field...damn you modern science. So, we are re-starting and since I posted the WOD schedule yesterday b4 I was put in time out we will use that today. Good luck, stay strong and stretch out...happy Warrior Wednesday!

Tuesday, January 24, 2012

01/24/2012

WARM UP
Dynamic Warm up
SB Stand ups
1x10


SKILL
Thruster


WOD
3 RFT
R1  R2  R3    
75   50   25    ROW/CAL
15   10     5    Chin ups
30   20   10    GHD Back EXT
15   10     5    B Bell Thrusters




SWOD
Shoulder Press (week 1/day 4)
5-5-5

Saturday, January 21, 2012

01/22/2012

WARM UP
Dynamic W/U
3RFT:

  • 4 HSPU (scaled to box)
  • 6 Burpees
  • 8 Floor Wipers



WOD
5 RFT (90 sec rest intervals)

  • 10 B Bell Lunge (95/65)
  • 10 Spider Man P/U
  • 10 Box Jump (24")
  • 10 Dead Hang Pull ups
  • 10 Evil Wheel



SWOD
Bench Press

Mike:
5@200
3@225
AMRAP@250

Chris:
5@155
5@165
5@175

01/21/2012

WARM UP
Dynamic Warm up
3/10:

  • Band assist Good Mornings
  • Walking Lunges
  • Evil Wheel
  • Leg Raised Push Ups



WOD
21-15-9

  • Deadlifts (135/95)
  • Box Jumps
  • Ring Dips (scale w/ green band)

Time:
Mike G- 8:49 rxd
Chris - 11:45 scaled


SWOD
Shoulder press

Mike G - 3/5/amrap
135/155/170

Chris - 5/5/5
70/75/80

Thursday, January 19, 2012

01/20/2012

WARM UP
Dynamic Warm up
1 set for time:
50 single unders
50 flutter kicks
50 arm haulers
10 warrior push up


WOD
Death by Pull up
EMOM(every minute on the minute)
ex. 1 pull up the 1st min; 2 pull ups the 2nd; etc...


SWOD
Box Squats
week 1/day2 (5-5-5)

Wednesday, January 18, 2012

01/18/2012

WARM UP
Jump Rope - 2Min
Dynamic Warm up


SKILL
Kbs - 3/5
Burpees - 3/5


WOD
15-9-6
Burpees
Ab Mat Sit ups
KBS


SWOD
Dead Lift - Week1/Day1 Strength Program
5@170
5@180
5@190

Tuesday, January 17, 2012

01/17/2012

WARM UP
20 Walking lunges
Dynamic Warm Up


SKILL
Front Squat
-PVC
-Med Ball


WOD
3 RFT
10 Wall Balls
10 Toes to Bar
10 Box Jumps (20")


SWOD
Bench Press
1-1-1
5 Wide grip push up's between each set


*Post WOD times in comments*

Monday, January 16, 2012

Back to the grind...

Hey guys, sorry i fell off the earth. I'll keep it short and simple. Back to work as follows:

Warm ups: 
5 min row/Cal
Dynamic Warm up progression


Skill: 
Air Squat
Ring holds


WOD:
10 Min AMRAP
5 Ring pulls
10 Crossfit Push ups
15 Air squits


SWOD: 
Crossfit Total-3 sets/1 max effort rep
Deadlift
Box Squat
Shoulder Press

tally max load #'s and save for comparison after next strength cycle