08/03/10-Tuesday

Complete 15 rounds:

Sprint 40 yards
*rest is 3 to 1, so your 40 time, times three is your rest time.

08/02/10-Monday

Press 8x3 @ 65% of 1 RM (45 seconds rest)

Complete as many rounds as possible in 12 minutes:

30 Overhead Walking Lunge 45 lb plate
15 Ring Dips
*Plate has to be locked overhead with straight arms.
*15 lunges with right leg, 15 lunges with left leg.
*Back knee has to touch the ground to count as a rep.

08/01/10-Sunday REST DAY

Jake and I are starting the Whole 9, Whole 30 Eating Program. This is not a challenge! This is a plan to change your life in 30 days. Interested? Check out this link: Whole 9 plan

07/31/10-Saturday

Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds.
*In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

07/30/10-Friday

Deadlift 4x1 @ 90%+
GHD Sit Ups 3x20

On the minute:
Perform 3 power cleans and jerks on the minute for 8 minutes.
*For every rep not completed complete 5 burpees at the end of the 8 minutes.

07/29/10-Thursday

Bench 5, 5, 3, 3, 1, 1, 1, 1 (rest between sets as needed.)
Strict Pull Ups 3 x max reps

Complete 8 rounds for time of:
7 Squats @ 65% of 1 RM
8 Standing Broad Jumps (minimum of 6 feet per jump)

07/28/10-Wednesday-REST DAY

Marine Corps Warrior Song!
Click to listen

07/27/10-Tuesday

Gymnastic Skill Work - 30 mins
*work on handstands, free handstands, bar muscle ups, rope climbs, rings, ect.

Then do: as many rounds in 12 minutes of:
2 Power Snatches @ 80% of 1 RM
2 Round of 3 Pull Ups, 5 Push Ups, 7 Air Squats

07/29/10-Monday REST DAY

07/25/10-Sunday

As a lot of you know I played rugby for over 10 years. My last club was ORSURFC (Oregon Sports Union Rugby Football Club) in Portland. I recently received an email from, "Sherri" an active ORSU club member, she told me about the murder of ORSU rugby player, Lindsay Babb. Lindsay played rugby for a club (and group of people) that are very near and dear to my heart! In the email, I was told that Lindsay had started CrossFit (also a group of people who are near and dear to me) in Portland, at HEL (Human Evolutionary Labs.) I have never met Lindsay, but knowing that she was a fellow rugby player and CrossFitter, there was no hesitation in saying yes to posting the Lindsay Babb memorial WOD.

Lindsay Babb memorial WOD

4 rounds for time:
10 KB swings 70#/55#
20 pull ups
10 box jumps-32"/24"
30 wall ball shots 20#/14#
7 Power Cleans 185#/95#
40 Double Unders
100 M weighted tire drag big tire/little tire

News report from Oregon Live:
"A woman found dead on Tuesday in North Portland was stabbed to death by her boyfriend, who then took a knife to himself, police said. Lindsay Babb's body was found by her roommate late Tuesday afternoon at their home in the 600 block of North Alberta Street. The roommate called 9-1-1, the Portland Police Bureau reported. Officers went to the home about 5:20 p.m. and found Babb's boyfriend suffering from at least one self-inflicted stab wound, said Sgt. Greg Stewart, a bureau spokesman."

Lindsay Babb

07/24/10-Saturday

Row 1K

07/23/10-Friday REST DAY

07/23/10-Friday REST DAY

On Saturday, August 7th, at 9:00 a.m., Dr. Martin Argall  will be giving a free nutrition seminar at the gym.


Dr. Argall is the owner of Argall Chiropractic Care Center, 4225 Shasta Way.

07/22/10-Thursday

A1. Back Squat @ 30X0; 5,4,3,2,1; rest 3 min

A2. Medium Grip Pronated CTB Chin Ups @ 31X0; 2-3 x 5; rest 3 min
+
5 sets:
20 unbroken CTB chin ups
40 squats
rest 3 min

07/21/10-Wednesday

30 min tech work:

- Squat Snatch touch and go
- muscle ups unbroken
- high box jumps unbroken
- HSPU - speed, not reps
- wall balls/DU's
(keep speed and intensity high, volume low)

07/19/10-Tuesday

A. Dead Lift - 50% 1RM; 6 sets of 3; rest 45 sec

B1. Push Press - 3 sets of a tough 1; rest 3 min
B2. CTB chin ups - 3 x 12; rest 3 min
C. 2 sets; Run 400 m - increase pace every 100 m to 95% in last 100; rest 5 min b/t sets

07/19/10-Monday REST DAY

07/18/10-Sunday

A. Dead Lift - 50% 1RM; 6 sets of 3; rest 45 sec

B1. Push Press - 3 sets of a tough 1; rest 3 min
B2. CTB chin ups - 3 x 12; rest 3 min
C. 2 sets; Run 400 m - increase pace every 100 m to 95% in last 100; rest 5 min b/t sets

Jason and Tana kicked ass at the Bend Triathalon this weekend. Jason took 3rd place in his age group and Tana took 14th place in hers. Good job guys!

07/17/10-Saturday

A. Front Squat - 3,3,3; rest 5 min - 95%

+
3 sets:
Row 250 m @ 90%
35 double unders
rest 3 min
+
GHD Sit Ups; 15 x 5; rest 90 sec

07/16/10-Friday

part 1:

A. Dead Lift - 2-3 x 3; rest 2 min - 80%
B. Press - 2-3 x 3; rest 2 min - 80%
C. GH Raises @ 2010; 15 x 3; rest 120 sec

rest 2 hours

part 2:
5 sets @ 95%;
20 sec burpees
20 sec box jumps - 20/14"
20 sec chin ups
rest 3 min

07/15/10-Thursday Rest day

07/14/10-Wednesday

part 1: A. Hang Power Clean - 2-3 x 3; rest 2 min
(build fast)
B1. 50% of bench press 1RM amrap (-2) x 2; rest 20 sec
B2. CTB Chin Ups; amrap (-3) x 2; rest 3 min

rest 2+ hours

part 2

3 x 5 min rounds @ 90%:
rd 1.
3 muscle ups
6 box jumps - 24/30"
25 unbroken double unders
rest 10 min

rd 2.

Run 200 m
1 power clean - 135#/95#
2 front squat - 135#/95#
3 push press - 135#/95#
rest 10 min
rd 3.
10 GHD Sit ups
10 ring dips

07/13/10-Tuesday

part 1:
Snatch - build to a 1RM
rest as needed
part 2:
Run 400 m @ 95%
rest 6 min x 3

07/12/10-Sunday REST DAY

07/11/10-Sunday

A1. Bench Press @ 30X0; 3,2,1,1,1; rest 3 min

A2. Medium Grip Chin Ups; 1,1,1,1,1; rest 3 min
B1. KBS heavy - 30 sec unbroken x 3; rest 60 sec
B2. GHD Sit Ups - 20 x 3; rest 60 sec

07/10/10-Saturday

part 1

Back Squat @ 30X0; 1,1,1,1,1; rest 6 min
rest 20 min

part 2

5 sets:
Run 400 m @ 90%
15 unbroken OHS - 95#/65#
rest 3 min
(keep all sets even in speed and effort)

rest 2 hours

part 3
for time:
5 clean and jerk - 185#/135#
10 chin ups
10 clean and jerk - 135#/95#
20 chin ups
15 clean and jerk - 95#/65#
30 chin ups

07/09/10-Friday REST DAY

07/08/10-Thursday

A. Dead Lift @ 21X1 - 3,3,3 - 70%; rest 1 min

B. Bench Press @ 30X0; 5,5,5; rest 3 min
C. AMRAP Double Unders in 3 minutes
D. GH Raises @ 2010; 15 x 3; rest 1 min

0707/10-Wednesday

4 sets of 3 min of work @ 90-95%:

1. AMR in 3 min; 20 double unders, 10 CTB chin ups
rest 10 min
2. AMR in 3 min; 3 power clean - 135#/95#, 6 push ups, 9 squats
rest 10 min
3. AMR in 3 min: 5 ring dips, 5 R/L arm hang KB snatch - 1.5/1pd - 10 total
rest 10 min
4. AMR in 3 min: 5 burpees, 5 box jumps - 24/20"

07/06/10-Tuesday

part 1:

A. OHS @ 30X0; 5,5,5 - 70%; rest 60 sec
B. Power Clean - build to a heavy 2; rest as needed
C1. KBS heavy - 25 sec unbroken x 3; rest 90 sec
C2. GHD Sit Ups - 15 x 3; rest 90 sec

part 2, rest 4 hours if possible:
Run 800 m @ 50,75,100,75,100%
Rest 6 min b/t 75 and 100% sets actively

07/05/10-Monday REST DAY