Wednesday, September 29, 2010

10/03/10-Sunday REST DAY

First buck! Pure Paleo!


Perform as many rounds as possible in 8 minutes:

7 Dumbbells Thrusters 45 lbs
7 Ball Slams 40 lbs


On the minute...for 15 minutes.
2 Power Cleans
*Use 75%-80% of 1 RM

Complete 10 rounds of:
Sprint 50 yard
*Rest 30 seconds between sprints


One the minute...for 10 minutes:

2 Squats @ 65% of 1 RM
2 Box Overs w/ 20 inch box
*For box overs...set up two 20 inch boxes 3-4 feet apart. Jump over the first box landing on the other side between the two boxes. Immediately bound over the 2nd box landing on the other side in a good athletic position.

 As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups
Post total rounds completed.
*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

Sunday, September 26, 2010

09/29/10-Wednesday OFF DAY


Bench 3x5 (add 5 lbs to last workout)

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform a 1000 meter row.


Front Squat 5 @ 60%, 5 @ 70%, 4 @ 75%, 4x4@ 80%

GHD Sit Ups 3x12

As many rounds as possible in 15 minutes:

2 Power Snatches @ 75% of 1 RM
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20" box

09/25/10-Sunday REST DAY

Wednesday, September 22, 2010


Fight Gone Bad

The CrossFit workout will be ‘Fight Gone Bad’. 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. This event calls for 3 rounds. 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. The stations are:

Wall-ball, 10 ft target (Reps) 20#/15#
Deadlift high-pull (Reps) 75#/45#
Box jump (Reps) 20"
Push-press (Reps) 75#/45#
Row (Calories)

Nutrition talk presented by Dr. Martin Argall. 9 am, after the WOD.


Power Snatch 3, 3, 3, 3, 3

Power Clean 2, 2, 2, 2, 2, 2

Complete 5 rounds:

8 Handstand Push Ups. Head to floor! Use whatever method you need to achive true "head to floor" movement.
8 L Hold Pull Ups, no kip!
8 Ring Dips, full range of motion!
8 True Push Ups, hands off of the floor
*work at pace that allows for quality reps and full range of motion.


Deadlift 3 @ 80%, 3 @ 85%, 3 @ 90%+

Press 3, 3, 3, 3, 3


Ten 100 yard Sprints.
*Rest 45 seconds between sprints.
*Maximal effort for all sprints.

Saturday, September 18, 2010

09/22/10-Wednesday REST DAY

Nutrition talk Saturday 9 am, after the WOD.


Perform 2 Heavy Bench Press on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Bench Press.
*Use 85% of your 1 RM Bench Press.
*Best to do this with a partner, so you have a friend to spot you.

Complete 5 rounds for time of:

12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 100 meters
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.


2 rounds of:

Squat 20 RM
*First set should be done around 65% of 1 RM.
*After the first one, go for broke and find you back squat 20 RM
*RM = Rep Max

As many rounds as possible in 12 minutes:

5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Ball Slams 40 lbs
9 Push Ups

Tuesday, September 14, 2010

09/19/10-Sunday REST DAY

Remember next Saturday (9/25/10) is the FREE Nuitrition talk with Dr Argall at 9:00 a.m.


Complete 3 rounds:

Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Overhead Walking Lunge w/ 45 lbs plate - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser
Rest 15 seconds
*To score workout if you can complete the full gasser in the 45 seconds count 2 points. If you can not complete full gasser in 45 seconds or opt to only complete 1/2 gasser count 1 point.


Hand Stand Holds 3 x max time (3 min rest)

+Burgener Warm Up  The Bugener Warm Up Video-Watch This Damn it!
CF Football Total:
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total


Front Squat 5x1
Press 5x5 (set new PR)

Complete 3 rounds:
Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds
Max Rep Push Ups: 60 seconds
Max Rep Supine Ring Rows: 60 seconds
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
*rest 60 seconds between rounds
*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.

Saturday, September 11, 2010

09/15/10-Wednesday REST DAY


Complete 5 rounds:
Max Rep Bench Press - 185 lbs
3 Max Height Box Jumps
*set a box as high as possible for 3 box jumps.


Deadlift 3, 3, 3, 3 @ 85 - 90% (3 min rest)
Supine Ring Pull Ups 3 x 12 (1 min rest)

As many rounds as possible in 15 minutes:
1 Round is equal to:
3 Power Cleans @ 55% of 1 RM
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of Cindy

Friday, September 10, 2010

09/12/10-Sunday REST DAY



For time:
30 Squats Body Weight
30 Ball Slams 40 lbs

Sunday, September 5, 2010


Power Clean 3, 3, 3, 3, 3, 3

Complete 9 rounds for time of:

5 Strict Pull Up
5 DB Thrusters 50 lbs
5 Burpees

Never Forget!


Squat 5x5 (set new PR)

Press 5x1 @ 90 - 95% of 1 RM

Complete 6 rounds:

Max Rep Plyo Push Ups
100 yard sprints
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate

*Rest 60 seconds between rounds

09/08/10-Wednesday REST DAY

Saturday 9/25/10 Dr. Argall is going to give a free talk on nutrition at the gym, 9:00 a.m.

The combo on the lock box has been changed. If you have been previously cleared to be in the gym and have been given the code, please call one of us and we'll give you the new one. There are too many non cleared members and unauthorized people in the gym without a proper trainer or prior owner approval. If  there are any questions please call on of us. If you have the new code please do not give the code out!

Thanks, and sorry for any inconvenience to those playing by the rules.


Complete 8 rounds:

40 yard sprints
*rest 30 seconds between efforts

Complete as many rounds as possible in 8 minutes of:
5 Power Cleans to Push Press 155 lbs
5 Ring Dips

09/06/10-Monday-Labor Day-Gym hours 7-10 am

Fitness in 100 words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Sprint and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Sprint, jump and compete hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Lift heavy weights often. Keep workouts short and intense. Regularly learn and dominate a sport.

Squat 10x2 @ 65% of 1 RM (45 sec rest)
*move the bar as fast as possible
Complete 4 rounds:

Max Rep Bench Press 225 lbs
Max Rep Strict Pull Ups
15 Medicine Ball Sit Up Throws 20 lbs
*For med ball throws, get into a sit up position about 6-8 feet from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.

Wednesday, September 1, 2010

09/05/10-REST DAY



Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.


Weighted Chin Ups 3, 3, 3, 3, 3, 3
On the Minute:

Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.
*Go as heavy as possible on power cleans