Monday, December 26, 2011

Tuesday, 12/27/2011

Warm up: Run if you can stand the cold or row

Strength: Squats 4 sets 10 reps

WOD: 10 rounds for time
-15 hang power cleans 95#/65#
-15 push press 95#/65#
-15 double unders

Post squat weight and time for WOD.

Sunday, December 25, 2011

Monday, 12/26/2011

Warm Up: Dynamic inside

Strength: Bench 4 sets 10 reps

WOD: Run or Row 5k

Thursday, December 22, 2011

Weekend

People will be in the gym Saturday morning if you want to get a workout in. Jake and Pete will be gone, but Jason will be there.
See you all Monday to work off that Christmas Dinner!

Friday, 12/23/2011

Warm Up: Plyo Cycle 8 minutes at a warm up pace of
-5 Split squat jumps each leg
-5 Push Ups
-5 Ab mat sit ups
-5 Box Jumps 24"/20"

Strength: Squats Body Weight
50 reps for time
These are heavy reps so do not trade time for form. Keep strict form and rack it when you have to

Post weight and time for squats
ENJOY and Merry Christmas!!!!

Tuesday, December 20, 2011

Wednesday, 12/21/2011

Warm up: Plyometric cycle, seven minutes of the following:
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.

Strength: Part of Wod

WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise

Post reps.

Monday, December 19, 2011

Tuesday, 12/20/2011

Warm up: Row or Run

Strength: Tabata Deadlift 135#/95# 20 seconds on 10 seconds off
-8 rounds then rest 4 minutes then 8 rounds for a total of 16 rounds

WOD: AMRAP 15 minutes
-5 thrusters 95#/75#
-7 box jumps 24"/18"
-7 air squats
-5 ab mat sit ups

Post dead lift reps and rounds completed

Sunday, December 18, 2011

Monday, 12/19/2011

Warm up: row or run

Strength: On the :45 seconds for 12 rounds complete 3 heavy reps of power cleans
Weight should be heavy, use just under what you think your 5 rep max would be
Total time will be 9 minutes

WOD: FOR TIME:
-20 pull ups
-20 ghd sit ups
-20 ring dips
-20 ghd sit ups
-20 hand stand push ups
-20 ghd sit ups
-20 clapping push ups
-20 ghd sit ups
-20 ball slams
-20 ghd sit ups
You must run up the stairs for each set of ghd sit ups and then come back down for the next exercise.

Post power clean weight and time. As well as any meaningful thoughts!

Thursday, December 15, 2011

Friday, 12/16/2011

Warm up: Dynamic inside

Strength: deadlift clean grip work to a tough one rep not one rep Max. Only rest once warm is the time it takes to load the bar.

WOD: 7 rounds for time of:
-225#/155# dead lift 7 reps
-35 double unders
no dropping the weight. Set it down

Post weight for strength and time

Tuesday, December 13, 2011

Wednesday, 12/14/2011

Warm Up: Choice

Strength: 135#/95#
-Dead Lift
-Hang Power Clean
-Front Squat
-Push Press
One time through without releasing the bar = 1 round, 5 rounds = 1 set
Complete 5 sets. Rest 3 minutes between sets.
If bar is released or dropped during sets, complete a 10 burpee penalty immediately following set.

WOD: Endurance
Run or Row

If you rowed on Tuesday then RUN today.... If you Ran on Tuesday, then Row today.

Post # of penalties and weight used for strength and general comments on wod.

Monday, December 12, 2011

Tuesday, 12/13/2011

Warm Up: Run 1 mile, bike 10 minutes or row 1600m

Strength: 7 unbroken rounds of:
3 Weighted Pull-ups, 45/20 pounds

5 Strict Pull ups

7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop it and continue with strict pull ups and on to kipping pull ups.
If you come off the bar, perform a 5 burpee penalty before starting the next round.

Post weight for pull ups and # of penalties.

WOD: Endurance wod! Tuesday and Wednesday will both be endurance work outs. Pick one of the choices below for Tuesday, and then do the other on Wednesday. So if you Run on Tuesday, then Row on Wednesday.


Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
OR
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30

Sunday, December 11, 2011

A HUGE THANK YOU!

Would like to give a big THANK YOU to all those that came on Saturday and helped clean the gym. It was a great time with all of the kids and the gym looks amazing! Thank you to Scott & Julie, Shayne & Dawn, Jaime, Ray, Anne, and all the kids that pitched in! Simply could not have gotten much done without you all! Its things like this that make OUR gym so great! Thanks again!

Monday, 12/12/11

Warm up: Run, ride, or row upstairs for 10 minutes

Strength: Bench 4 sets 10 reps

WOD: 3 rounds for time of:
-Row 400 meters
-12 power cleans 135#/95#
-15 burpees


Post Bench weight and time.

Thursday, December 8, 2011

Friday, 12/9/2011

Warm Up: Dynamic Inside

Strength: Body Weight Squats
As Many Sets of 5 as possible - 12 minutes

WOD: Four Rounds, 3 minutes per round
-25 Burpees
-Then -Amrap Power Clean 135#
Start the clock, when you finish the burpees get as many power cleans as possible in the remaining time.

Rest 2 minutes between each round

Post squat rounds and power cleans for each round.

Wednesday, December 7, 2011

Tuesday, December 6, 2011

Wednesday, 12/7/2011

Warm Up: dynamic inside and double unders

Strength: Power Clean 4 sets 7 reps

WOD: For Time Complete:
-Row 500m
-500 singe jump ropes
-50 ghd sit ups
-50 box jumps 24"/18"
-500 single jump ropes
-Row 500m

Post power clean weight and time.

Monday, December 5, 2011

Tuesday, 12/6/2012

Warm up: Choice

Strength: Part of WOD

WOD: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135#/65#.
At the end of the minute do:
-5 Ring Pull Ups
-10 True Push ups

When done with push ups, immediately start another minute of squats followed by ring pull ups and push ups. Continue this sequence until you reach 100 back squats.

Post weight of squats and # of rounds and time to complete.

Sunday, December 4, 2011

Monday, 12/5/2011

Warm up: Choice

Strength: Tabata Bench 20 seconds on 10 seconds off
8 rounds, rest 5 minutes then 8 rounds again

WOD: For time complete the following:
5-10-15-20-15-10-5
-Knees to Elbows
-Kettle Swings 55#/35#
-Ab Mat Sit Ups
-Ball Slams

Post Bench reps and time!

Thursday, December 1, 2011

Friday, 12/02/2011

Warm up: Choice

Strength: squat 4 sets 10 reps

WOD: 30 seconds on 1 minute off
5 rounds for each exercise
Rest 3 minutes between each exercise

-30#/20# wall balls
-ghd sit ups
-back extensions

Post reps for each

Wednesday, November 30, 2011

Friday, November 25, 2011

11/27/11, Sunday REST DAY

REST DAY

11/26/11, Saturday

Peter, Scott & Trace will be in Jacksonville CrossFitting in the mountians on John's Peak.

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Thursday, November 24, 2011

11/25/11, Friday

The day after:

Off day.......But if you are feeling guilty, step up to EVA!
5 rounds for time of:
Run 800 meters
30 70#/55# kettle swings
30 pull ups

Wednesday, November 23, 2011

Thursday, 11/24/11

Run 5k (really really slow)
Be at the gym at 7:30 a.m.

11/23/11, Wednesday

Row and stuff

Tuesday, 11/22/11

1-10
10-1
Stuff and things

Sunday, November 20, 2011

Monday, 11/21/2011

WARM UP: Row 2k

Strength: Bench 3 sets 20 reps

WOD: For time: Compare to 3-08-11
Ladder up ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-pull ups
-ball slams
-push ups

Post bench weight and time

Thursday, November 17, 2011

Friday, 11/18/2011

Warm Up: Run

Strength: None

WOD: For Time
-500m row
-50 air squats
-50 double-unders
-50 walking lunges
-400m row
-40 ab mat sit-ups
-40 double-unders
-40 ball slams
-300m row
-30 chest-to-bar pull-ups
-30 double-unders
-30 GHD sit-ups
-200m row
-20 Wall-balls
-20 double-unders
-20 power cleans 135/95
-100m row
-10 handstand push-ups
-10 double-unders
-10 thrusters 95/65

Post Time!

Thursday, 11/17/2011

REST DAY!!

Tuesday, November 15, 2011

Wednesday, 11/16/2011

Warm up: Choice

Strength: rest

WOD: For time
21-15-9
-Thrusters 95#/65#
-GHD sit ups
200 double unders
21-15-9
-wall balls 20#/15#
-knees to elbows

Post time.

Monday, November 14, 2011

Tuesday, 11/15/2011

Warm up: Run Washburn or row 2k

Strength: bench 3 sets 20 reps

WOD: 21-18-15-12-9-6-3 UNBROKEN
Kettle swings 70#/55#
Ghd sit ups
Double unders
if you break you must start over at 0 for that exercise

Post bench stats and time.

Sunday, November 13, 2011

Monday, 11/14/2011

Warm up: Dynamic

Strength: squat 3 sets 20 reps

WOD: 4 rounds
Run 800m
rest as needed between efforts

Thursday, November 10, 2011

Friday, 11/11/11

Warm up: choice

Strength: squat 225#/135#
Do 4 reps on the minute until failure or 10 minutes

WOD: 11 rounds for time
-11 kettle swings 55#/35#
-11 knees to elbows
-11 double unders

Post squat info and time

Wednesday, November 9, 2011

Tuesday, November 8, 2011

Wednesday, 11/9/2011

Warm up: standard cf warm up

Strength: push press 4 sets 10 reps

WOD: 3 rounds for time
-run 800m
-25 thrusters 75#/45#

Post time

Monday, November 7, 2011

Tuesday, 11/8/2011

Warm up: Row 2k

Strength: in WOD

WOD: amrap 2 minutes
-5 back squat 225#/135#
-5 burpees
2 minutes active rest
Amrap 4 minutes
-5 dead lift 225#/135#
-10 ball slams 40#/30#
2 minutes active rest
Amrap 2 minutes
-10 double unders
-10 air squats
2 minutes active rest
Amrap 6 minutes
-5 back squat 225#/135#
-5 burpees
-10 double unders
-10 ball slams 40#/30#

Post rounds for each part

Sunday, November 6, 2011

Monday, 11/7/2011

Warm up: Choice

Strength: none

WOD: cindy

Thursday, November 3, 2011

Friday, 11/4/2011

Warm up: whatever its freezing!

Strength: shoulder press 4 sets 7 reps

WOD: 10 minute time limit
Complete as much as possible of
-100 double unders
-20 wall balls 30#/20#
-20 burpees
-20 ab mat sit ups
-20 kettle swings 70#/55#
-20 chest clapping push ups

Post time to completion or total progress at 10 minutes

Wednesday, November 2, 2011

Tuesday, November 1, 2011

Wednesday, 11/2/2011

Gymnastics work

Work on
handstand push ups
L sits
muscle ups

Monday, October 31, 2011

Tuesday, 11/1/11

Warm up: Choice

Strength: power clean heavy touch & go 4 sets 7 reps

WOD: 4 rounds each for reps. Rest 3 minutes between rounds
-30 seconds double unders
-30 seconds true push ups
-30 seconds kettle swings 55#/35#
-30 seconds pull ups

Post power clean weight and reps for each round.

Sunday, October 30, 2011

Monday, 10/31/2011

Warm up: choice

Strength: none

WOD: 2 rounds for time
-50 walking lunge steps with 95#/65# held in front rack position
-30 ring dips
-30 ghd sit ups

Post time.

Happy Holloween!!!!

Thursday, October 27, 2011

Friday, 10/28/2011

Warm up: Choice

Strength: none

WOD: AMRAP 20 minutes
-10 double unders
-5 pullups
-5 true pushups
-5 ab mat sit ups

Post rounds completed

Thursday, 10/27/2011

REST DAY

Tuesday, October 25, 2011

Wednesday, 10/26/2011

Warm up: dynamic

strength: none

WOD: for time
-20 ghd sit ups
-50 back extensions
-100 double unders
-20 ghd sit-ups
-35 back extensions
-100 double unders
-20 ghd sit-ups
-20 back extensions
-100 double unders

Post time

Monday, October 24, 2011

Tuesday, 10/25/2011

Warm up: Run Washburn loop

Strength: none

WOD: 3 Rounds each for time
-10 touch and go squat cleans unbroken 155#/105#
-15 CTB chin ups (chest to bar)
-10 burpees
-15 KBS - 70#/55#
-Run 300 m
(walk rest 10 min b/t sets)

Post time for each round

Sunday, October 23, 2011

Monday, 10/24/2011

Warm Up: Dynamic

2 PART WORKOUT

PART 1: for time @ 100%:
12 Power Clean - 155#/100#
30 wall balls
9 Power Clean - 155#/100#
30 wall balls
6 Power Clean - 155#/100#

Rest as needed

PART 2: ROW 1K

Post time for both parts

Thursday, October 20, 2011

Friday, 10/21/2011

Warm up: run washburn

Strength: rest

WOD: AMRAP 15 minutes
-3 power cleans 155#/105#
-6 front squats 155#/105#
-9 chest to bar chin ups

Post rounds completed.

Wednesday, October 19, 2011

Tuesday, October 18, 2011

Wednesday, 10/19/2011

Warm up: Choice

Strength: clean and jerk 3 sets 1 rep Max weight

WOD: 3 PARTS
A: 5 rounds
ROW
20 seconds Max distance
2:40 rest
B: 5 rounds
5 burpees with Max height jump
Rest 30 seconds between rounds
C: 5 rounds
20 seconds Max reps double unders
Rest 40 seconds

Rest as needed between parts

Post scores for strength and all three parts

Paleo!

Monday, October 17, 2011

Tuesday, 10/18/2011

Warm up: Dynamic

Strength: none

WOD: 7 minutes
-150 double unders
Then with remaining time
Amrap
-7 wall balls 20#/15# starting and finishing in full squat
-5 burpees with 12" jump

Rest as needed then run 2 miles

Post rounds completed and run time

Sunday, October 16, 2011

Monday, 10/17/2011

Warm up: Run

Strength: none

WOD: on the minute for 20 minutes
-2 dead lift 225#/155#
-4 pull ups
-6 ring dips
-8 ab mat sit ups

10 du penalty for each round not completed

Post # of penaltys

Thursday, October 13, 2011

Friday, 10/14/2011

First, if you missed Thursday, do EVA! Otherwise

Warm up: run washburn loop.

Strength: bench 3 sets 20 reps

WOD: 5 rounds for time of:
-hold breath 0:30-1:00
-15 true push ups
-15 air squats
-15 ab mat sit ups
-15 double unders

Post time with breath times.

Wednesday, October 12, 2011

Thursday, 10/13/2011

Knock knock.....
Who's there?
Oh wow..... have not seen you in a while....
Yep she's here......
Who you might ask?
She will be posted on the board tomorrow.
EAT YOUR WHEATIES.

Tuesday, October 11, 2011

Monday, October 10, 2011

Tuesday, 10/11/2011

Warm up: Run Washburn loop

Strength: in WOD

WOD: 10 rounds not for time
-10 bench press
Rest 45 seconds
-10 strict pull ups
Rest 2 minutes between rounds

Post bench weight

Sunday, October 9, 2011

Monday, 10/10/2011

Warm up: dynamic

Strength: in wod

WOD: not for time complete ten rounds
-10 back squats 3 count down explode up
Rest 45 seconds
-10 box jumps 30"/24"
Rest exactly 2 minutes between rounds

Post squat weight

This weeks schedule

Monday: on
Tuesday: on
Wednesday: off
Thursday: on
Friday: on
Saturday: on
Sunday: off

Tuesday, October 4, 2011

Monday, October 3, 2011

Tuesday, 10/4/2011

Warm up: Dynamic

Strength: deadlift 3 sets 20 reps

WOD: complete reps in any order for time
-100 box jumps 24"/18"
-100 ab mat sit ups
-100 walking lunge steps
-100 double unders
-100 wall balls 15#/8#
You can break reps and split up any way you like

Post time

Friday, September 30, 2011

Monday, 10/3/2011

Warm up: Run Washburn

Strength: rest

WOD: 3 parts No rest between parts!

Part 1: on the minute for 5 minutes
-5 power cleans 135#/95#
-5 platform push ups
-5 burpees
Part 2: amrap 5 minutes double unders
Part 3: on the minute for 5 minutes
-5 pull ups
-5 power cleans 135#/95#
-5 burpees
If you fail to get all reps on the minute perform 15 double unders for each penalty at the end of wod.

Post double unders completed in part 2 and # of penalties.

Sunday, 10/2/2011

REST DAY!

Saturday, 10/1/2011

WOD Will be posted at the gym.

Thursday, September 29, 2011

Friday, 9/30/2011

Pick a work out or a weakness and get after it.

Wednesday, September 28, 2011

Thursday, 9/29/2011

REST DAY!

Wednesday, 9/28/2011

Warm up: Choice

Strength: bench 3 sets 7 reps

WOD: 5 rounds
-10 burpees as fast as possible
-20 unbroken pull ups
-run a timed 400
Rest 3 minutes between rounds

Monday, September 26, 2011

Tuesday, 9/27/2011

Warm up: Dynamic

Strength: Weighted back extensions with weight held on back of head
4 sets 12 reps with 2 count down 1 count at top

WOD: 1 round for time
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
ALL REPS MUST BE DONE UNBROKEN, WITH NO DROPS! BAR NEEDS TO BE FULLY LOCKED OUT IN RACK POSITION HIPS LOCKED. NO DROPS MEANS BAR IS SET TO FLOOR NOT DROPPED. IF SET IS BROKEN GO BACK TO 0 AND DO A 20 BURPEE PENALTY BEFORE CONTINUING. MAKE SURE YOU HAVE ENOUGH REST TO DO THE WORK UNBROKEN!

POST TIME!

Sunday, September 25, 2011

Monday, 9/26/2011

Warm up: Run Washburn loop

Strength: Squat 3 sets 20 reps

WOD: Plyometric circuit 4 rounds for time
-10 medicine ball sit ups off wall with ab mat 15#/8#
-10 15#/8# standing ball extended side to side
-10 plyo push ups
-10 jumping ball slams
-10 split squat jumps hands up 5 each leg
-10 butt kick jumps max effort
-10 lateral box jumps 20"/12"
-10 squat jumps with 3 count hold at bottom

Post squat stats and time

Thursday, September 22, 2011

Friday, 9/23/2011

Warm up: Choice

Strength: rest

WOD: 10 rounds for time
-10 dumbbell hang squat cleans 40#/25# each hand
-10 chest clapping push ups
on cleans make sure you stand all the way up before lowering the weight.
Hands should touch chest on push ups. Rest if you have to to ensure good explosion

Post time

Wednesday, September 21, 2011

OIT Baseball is starting

OIT Baseball is starting workouts at the gym again. Starting next week they will be in Monday, Wednesday, and Friday at 6:30am.

Friday the whole team will be in starting at 6:30am to do Fight Gone Bad. It will be very crowded until around 8:00am.

Thursday, 9/22/2011

Warm up: run washburn loop

Strength: rest

WOD: "Cindy" AMRAP 20 minutes
-5 pull ups
-10 push ups
-15 air squats
If you can normally get around 20 rounds then use a weighted vest.

Post rounds completed and weight of vest if used

Tuesday, September 20, 2011

Monday, September 19, 2011

Tuesday, 9/20/2011

Warm up: Dynamic

Strength: Squat 4 sets 10 reps

WOD: For time
-ladder up 1-10 jumping ball slams
-SPRINT 1/2 gasser time limit 20 seconds / 24 seconds
If you fail the time perform a 15 burpee penalty before starting next round of slams.

Post overall time with # of burpees and squat weight.

Sunday, September 18, 2011

Monday, 9/19/2011

Warm up: Run Washburn loop

Strength: bench 3 sets 20 reps

WOD: AMRAP 15 minutes
-5 power cleans 135#/95#
-10 ball slams
-15 double unders

Post bench weight and rounds completed

Sunday, 9/18/2011

Rest day

Thursday, September 15, 2011

Friday, 9/16/2011

Warm up: Choice

Strength: Power cleans 5 sets 3 reps
This is 5 heavy work sets
Warm up sets are not work sets

WOD: 5 Total rounds for time
-Sprint 1 full gasser guys under 45 seconds girls 52
-if you miss time do a 10 burpee penalty before moving on
Then 3 rounds
-5 box jumps 30"/24"
-5 pull ups

Post total time and # of burpees
post power clean weights

Wednesday, September 14, 2011

Tuesday, September 13, 2011

Wednesday, 9/14/2011

Warm up: Run Washburn loop

Strength: Squat find 1 rep max

WOD: For time
-50m burpees broad jumps
-15 wall balls 20#/15#
-50m burpees broad jumps
-10 wall balls 20#/15#
-50m burpees broad jumps
-5 wall balls 20#/15#

Post squat max and time

Monday, September 12, 2011

Tuesday, 9/13/2011

Warm up: Choice

Strength: Bench find your 1 rep max

WOD: 5 rounds for max reps
This is not for time
-pull ups
-ring dips
-ab mat sit ups
Rest 45 seconds between each task
Everything is to failure
If form breaks that IS failure

Post bench max and total reps

Weekly schedule

Monday:On
Tuesday:On
Wednesday:On
Thursday:Off
Friday:On
Saturday:On
Sunday:Off

Sunday, September 11, 2011

Monday, 9/12/2011

See main site WOD for Monday

Thursday, September 8, 2011

Friday, 9/9/2011

Pick a workout

Wednesday, September 7, 2011

Tuesday, September 6, 2011

Wednesday, 9/7/2011

Warm up: Choice

Strength: Bench 3 sets 10 reps

WOD: For time
-10 back squats 60% 1 rep max
-run 400m
-10 front squats 60% 1 rep max
-run 400m
-20 back squats
-run 800m
-20 front squats
-run 800m

Post bench stats and squat weights and time

Monday, September 5, 2011

Tuesday, 9/6/2011

Warm up: Dynamic

Strength: Rest

WOD: Run 1 mile
-50 true push ups
-50 ab mat sit ups
Run 800m
-25 box jumps 24"/18"
-25 double unders
Run 400m
-15 wall balls 20#/15#
-15 pull ups

Post time

Sunday, September 4, 2011

Thursday, September 1, 2011

Friday, 9/2/2011

Warm up: Run Washburn

Strength: built into WOD

WOD: For time
10-9-8-7-6-5-4-3-2-1
-Body wt bench press
-Pull ups
-20 Double unders

Post weight and time

Wednesday, August 31, 2011

Thursday, 8/31/2011

Warm up: Run Washburn loop

Strength: Rest

WOD: For time
SQUAT CLEANS 135#/95#
GHD SIT UPS
-10
-50
-8
-40
-6
-30
-4
-20
-2
-10
POST TIME

Tuesday, August 30, 2011

Wednesday, 8/31/2011

REST DAY!

Monday, August 29, 2011

Tuesday, 8/30/2011

Warm up: Dynamic

Strength: Squat 5 sets 5 reps

WOD: AMRAP 20 minutes
-15 Double unders
-15 ghd sit ups
-15 back extensions

Post rounds and squat weight

Thursday, August 25, 2011

Monday, 8/29/2011

Warm Up: Run Washburn Loop

Strength: Bench 5 sets 5 reps. Work up to and find 5 rep max

WOD: 21-15-9
-Box Jumps 30"/24"
-Kettle Swings 70#/55#
-SPRINT 200m
Sprint the 200m NOT jog. Rest if you have to in order to have a good sprint.

Post Bench 5 rep max and time.

Sunday, 8/28/2011

REST DAY!

Saturday, 8/27/2011

Will be posted at the gym.

Friday, 8/26/2011

Warm up: Dynamic

Strength: Squat 5 sets 5 reps. Build up to and find your 5 rep MAX

WOD: 21-15-9
-Hang Power Cleans 135#/95#
-Box Jumps 24"/20"
-Run 400m

Post Squat 5 rep max and Time.

Tuesday, August 23, 2011

Thursday, 8/25/2011

Rest Day

Wednesday, 8/24/2011

Warm up: Choice

Strength: rest

WOD: Run or row 5k

Post time

Monday, August 22, 2011

Tuesday, 8/23/2011

Warm up: Dynamic

Strength: Squat 5 sets 3 reps

WOD: turn the music up
For 30 minutes
-15 double unders
-5 supine ring pull ups
-10 ball slams
-15 kettle swings 55#/35#
-finish out song with jump rope singles
Start over with next song

Sunday, August 21, 2011

Monday, 8/22/2011

Warm up: Run Washburn loop

Strength: Bench 3 sets 10 reps

WOD: 10 unbroken rounds for time
-10 pull ups
-10 true push ups
-10 wall balls 30#/20#
-10 double unders

Post bench stats and time

This weeks scedule

Monday:On
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day

Thursday, August 18, 2011

Friday, 8/19/2011

Warm Up: Run Washburn Loop

Strength: Built into wod.

WOD: "Not your Grandma's TABATA"
8 Rounds Tabata for each exercise (20 seconds on 10 seconds off)
-135#/95# Bench Press
-135#/95# Back Squat Bar does not come off of back at any time, rest with it on your back. DO NOT RACK IT AT ANY TIME!
-Pull Ups
-135#/95# Dead Lift
-GHD Sit Ups
This will take 20 minutes. 4 Minutes at each exercise.
Keep score for each round of each exercise. Post Total Reps for each exercise and total score!

Thursday, 8/18/2011

Rest Day

Tuesday, August 16, 2011

Wednesday, 8/17/2011

Warm up: Run Washburn loop

Strength: rest

WOD: HERO WOD "WITTMAN"
7 rounds for time
-15 Kettle swings 55#/35#
-15 Power cleans 95#/65#
-15 Box jumps 24"/18"


Post time

Monday, August 15, 2011

Tuesday, 8/16/2011

Warm up: Dynamic

Strength: Squat 3 sets 12 reps

WOD: 3 Rounds for time
-50 meters walking lunge
-100 meters standing broad jump
-200 meter run

Post squat weight and time

Sunday, August 14, 2011

Monday, 8/15/2011

Warm up: Run Washburn loop

Strength: Bench 4 sets 7 reps

WOD: AMRAP 15 minutes
-7 supine ring pull ups
-10 double unders
-7 pull ups
-10 double unders

Post bench stats and rounds completed

This weeks scedule

Monday: On
Tuesday: On
Wednesday: On
Thursday: Off
Friday: On
Saturday: On
Sunday: Off

Friday, August 12, 2011

Friday, 8/12/2011

If you missed Thursday you can do todays WOD will or make up Thursday

Warm up: Dynamic

Strength: none

WOD: For time
21-15-9
-ring push ups
-pull ups
-run 400m between each round

Wednesday, August 10, 2011

Thursday, 8/11/2011

Warm up: Run Washburn loop

Strength: Power cleans 4 sets 5 reps

WOD: AMRAP 20 minutes
-3 Chest to bar pull ups
-5 Clapping push ups
-7 squat box jumps from 12" to 24"/18"

Post power clean weight and rounds completed

Tuesday, August 9, 2011

Wednesday, 8/10/2011

Rest Day!!!

REMEMBER....THIS IS SUPPOSED TO BE HARD!

DONT WISH IT WAS EASIER, WISH YOU WERE BETTER

Monday, August 8, 2011

Tuesday, 8/9/2011

Todays workout is a tribute to the soldiers that died when their helicopter was shot down in Afghanistan this past weekend. 31 Soldiers, 22 of them US Navy Seals.
22 Exercises 31 reps of each. Get it done and be proud that we have these Men and Women giving their lives for what we hold dear!

Warm up: Get loose and get after it!

WOD: For time complete 31 reps of each of the 22 exercises!
-31 Calorie Row
-31 Jump rope singles
-31 Pull ups
-31 Wall Balls 15#/8#
-31 True Push ups
-31 Walking lunge steps
-31 Kettle Swings 55#/35#
-31 Ball Slams
-31 GHD Sit ups
-31 Back Extensions
-31 Dead Lifts 95#/65#
-31 Knees to Elbows
-31 Box Jumps 20"/12"
-31 Push Press 95#/65#
-31 Air Squats
-31 Meter Farmer Carry 55#/35# Each Hand
-31 Power Cleans 95#/65#
-31 Double Unders
-31 Thrusters 45#/25#
-31 Sledge Hammer Swings Alternating sides each swing
-31 Burpees
-31 Meter Tire Drag

Post Time and Remember the Soldiers!

Sunday, August 7, 2011

Monday, 8/8/2011

Warm up: Dynamic

Strength: Dead lift 4 sets 7 reps

WOD: 12 rounds
-sprint 100m
Rest 30 seconds between sprints

Post slowest time and weight for dead lifts

Friday, August 5, 2011

Saturday, 8/6/2011

Allison has met Pukie! (12:45 a.m.)

-Washburn Loop warm up

-WOD:
"Helen"
3 rounds for time of:
Run 400 meters
55#/35# dumbbell X 21 swings
12 Pull-ups

Thursday, August 4, 2011

Friday, 8/5/2011

Todays WOD will include strength so there will not be an individual strength workout.

Warm up: Dynamic

WOD: For time:
-row 1600m
2 Rounds
-10 weighted dead hang chin ups
-10 power cleans 185#/125#
Then
-run wasburn loop
Them
-move 5k# men 3k# women 2 reps at a time of squat and push press
Then
-row 1600m

Post total time and weight used for each task.

Wednesday, August 3, 2011

Thursday, 8/4/2011

REST DAY!

Tuesday, August 2, 2011

Wednesday, 8/3/2011

Warm up: Run Washburn Loop

Strength: Rest

WOD: 5 rounds each for time of:

9 Thrusters 95/65

12 Pull ups

Row 15 calories

Rest 3:00 between rounds

Post times per round to comments.

Monday, August 1, 2011

Tuesday, 8/2/2011

Warm up: Dynamic

Strength: Squat 3 sets 20 reps

WOD: 9-6-3 for time
-Push jerk 185#/125#
-Dead hang pull ups

Post squat stats and time

Sunday, July 31, 2011

Monday, 8/01/2011

Warm up: Run Washburn loop

Strength: Bench 3 sets 10 reps

WOD: For time
-Row 1000m
-50 Thrusters 45#/35#
-40 true push ups
-30 kettle swings 55#/35#
-20 burpees
-10 pull ups
-Row 1000m

Post bench stats and time

This weeks scedule

Monday: On
Tuesday: On
Wednesday: On
Thursday: Rest Day
Friday: On
Saturday: On
Sunday: Rest Day

FYI.... OIT WOMENS SOCCER WILL BE IN THE GYM ON TUESDAYS AND THURSDAYS FROM 6 TO 8.

Friday, July 29, 2011

Saturday, 7/30/2011

Group or partner WOD will be posted on the board at the gym.

Thursday, July 28, 2011

Friday, 7/29/2011

Warm up: Dynamic

Strength: rest

WOD: For time
-21 air squats
-run 400m
-21 burpees
-15 air squats
-run 400m
-15 burpees
-9 air squats
-run 400m
-9 burpees

Post.time

Tuesday, July 26, 2011

Wednesday, 7/27/2011

Warm up: Choice

Strength: Bench 3 sets 10 reps

WOD: 15-12-9 for time
-Front squats 155#/105#
-lateral burpees
-ghd sit ups

Post time and bench stats

Wednesday

Wednesday is a work day. WOD will be posted soon.

Tuesday, 7/26/2011

Warm up: Run

Strength: Squat 135#/95# 10 sets 5 reps rest 30 seconds between sets

WOD: 21-15-9
-box jumps 32"/24"
-kettle swings 55#/35#
- sprint 200m between each round.

Post time

Sunday, July 24, 2011

Monday, 7/25/2011

Warm up: Dynamic

Strength: rest

WOD: FRAN
21-15-9
-THRUSTERS 95#/65#
-PULL UPS

POST TIME

Friday, July 22, 2011

Saturday, 7/23/2011

The Gym will be closed Saturday! Take an Extra off Day! See you all Monday!

Thursday, July 21, 2011

Friday, 7/22/2011

Warm up: Dynamic

Strength: Bench 5 sets 5 reps

WOD: 8 rounds AMRAP 90 Seconds
-5 Pull ups
-5 Power cleans 135#/95#
-5 Burpees
Rest 90 seconds between rounds

Post bench stats and # rounds completed

Wednesday, July 20, 2011

Thursday, 7/21/2011

Warm up: Run Washburn loop

Strength: rest

WOD: FILTHY 50'S
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

POST Time to board

Tuesday, July 19, 2011

Wednesday, 7/20/2011

Rest Day!!

Monday, July 18, 2011

Tuesday, 7/19/2011

Warm up: Choice run, row, or dynamic

Strength: Dead lift 5 sets 5 reps

WOD: For reps:
-2 minutes double unders
-2 minutes ghd sit ups
-90 seconds double unders
-90 seconds ghd sit ups
-1 minute double unders
-1 minute ghd sit ups
-30 seconds double unders
-30 seconds ghd sit ups

Post dead lift stats and reps completed.

This Weeks Schedule

Monday: On
Tuesday: On
Wednesday: REST DAY
Thursday: On
Friday: On
Saturday: On
Sunday: Rest Day

Sunday, July 17, 2011

Monday, 7/18/2011

Warm up: Run 1.25 miles. Washburn loop

Strength: 5 rounds for max reps:
-135#/95# bench press
Rest 10 seconds
-Pull ups

WOD: 3 Rounds for time
-20 split leg squat jumps. 10 each leg
-2 stair climbs up and down
-20 wall balls 15#/8#
-2 stair climbs
-20 box jumps 24"/18"
-2 stair climbs
-20 double unders

Post bench and pull up #' by round and time for WOD

Friday, July 15, 2011

Saturday, 7/16/2011

Team or Partner Wod. Will be posted on the board at the gym. Workout will start at 7:30 so be there a little before!

Thursday, July 14, 2011

Friday, 7/15/2011

Warm up: Dynamic

Strength: "Grace" 30 clean and jerks for time. 135#/95#

WOD: Two rounds
-Sprint 200m
-Rest time = run time
-Sprint 400m
-Rest time = run time
-Sprint 600m
-Rest time = run time

Post time for Grace and for runs

Wednesday, July 13, 2011

Thursday, 7/14/2011

Rest Day!!!

Tuesday, July 12, 2011

Wednesday, 7/13/2011

Warm up:Dynamic

Strength: Bench 3 sets 10 reps

WOD: AMRAP 20 minutes
-5 Hang power cleans 95#/65#
-10 Pull ups
-20 Double unders

Post bench stats and rounds completed

Monday, July 11, 2011

Tuesday, 7/12/2011

Warm up: Choice

Strength: none

WOD: -run 1 mile
-21 double unders
-21 ghd sit ups
-21 back extensions
-run 1 mile
-15 double unders
-15 ghd sit ups
-15 back extensions
-run 1 mile
-9 double unders
-9 ghd sit ups
-9 back extensions

Sunday, July 10, 2011

Monday, 7/11/2011

Warm up: Run 1 mile

Strength: Press 3 sets 10 reps

WOD: 21-15-9
-Power Cleans 155#/105#
-Bench Press 155#/105#
-Box jumps 32"/24"

Post press weight and time.

Friday, July 8, 2011

Saturday, 7/9/2011

Group WOD will be posted on the board at the gym. Final details will depend on how many people are there
Wod will start at 7:30

Thursday, July 7, 2011

Friday, 7/8/2011

Warm up: Dynamic

Strength: Squats 3 sets 20 reps

WOD: 4 rounds each for time
-3 power cleans 185#/125#
-10 burpees
Rest 4:30 between rounds.

Post squat stats and times for each round.

Wednesday, July 6, 2011

Thursday, 7/7/2011

REST DAY!

Tuesday, July 5, 2011

Wednesday, 7/6/2011

Warm up: 1.5 mile run

Strength: Bench 3 sets 20 reps

WOD: AMRAP 20 minutes
-9 pull ups
-12 push press 95#/65#
-50 meter farmer walk 55#/35#

Post bench stats and rounds completed.

Monday, July 4, 2011

Tuesday, 7/5/2011

Warm up:Run

Strength: rest

WOD: gymnastic work. Muscle ups, hand stands, planks, etc. Find a weakness and work on it for at least 30 minutes.

Saturday, July 2, 2011

7/4/11- HAPPY 4th! OPEN at 7am


Have a happy and safe 4th!

*WOD to be posted Monday morning*

7/3/11-Sunday OFF DAY



Saturday 7/2/11 Team WOD

Thursday, June 30, 2011

Friday, 7/1/2011

Warm up: Run 1 mile

Strength: Good mornings 3 sets 7 reps

WOD: AMRAP 5 minutes
-5 Squat clean & jerks 135#/95#
-10 ring dips
Rest 3 minutes
AMRAP 5 minutes
-10 dead lifts 135#/95#
-10 Double unders

Post rounds for each.

Thursday, 6/30/2011

Warm up: Dynamic

Strength: Bench 3 sets 20 reps

WOD: nancy

Monday, June 27, 2011

This Weeks Schedule

Monday: On
Tuesday: On
Wednesday: Off
Thursday: On
Friday: On
Saturday: On (Possible group wod)
Sunday: Off

Tuesday, 6/28/2011

Warm Up: Dynamic

Strength: Power Clean 3 sets 10 reps

WOD: 4 Rounds for time of:
-20 Ball Slams
-30 GHD Sit Ups
-40 Double Unders
-Run 800m

Post Power Clean stats and time. Remember! If you are not doing the strength portion of these workouts, you are only doing half the work. Your time will be effected by the strength portion, so doing this workout RX requires the strength portion. Get it done!!!

Monday, 6/27/2011

Warm up: run 1.5 miles

Strength: sumo deadlift 5 sets 5 reps
These are not high pulls. If you do not know how sub normal dead lifts.

WOD: For time
-run 800m
Then 7 rounds of
-10 wall balls 20#/15#
-10 pull ups
Then
-run 800m

Saturday, June 25, 2011

Saturday, 6/25/2011

WOD will be on the white board

Friday, June 24, 2011

Friday, 6/24/2011

Warm up:run run

Strength: bench 5 sets 5 reps

WOD: Helen
3 rounds for time
-run 400m
-21 kettle swings 55#/35#
-12 pull ups

Post time

Thursday, June 23, 2011

Thursday, 6/23/2011

Warm up:run Dynamic

Strength: Front squat 4 sets 10 reps

WOD: 4 rounds for time
-9 lateral burpees
-15 box jumps 24"/18"
-row 500m


Post time

Tuesday, June 21, 2011

Wednesday, 6/22/2011

Rest day

Monday, June 20, 2011

Tuesday, 6/21/2011

Warm up: choice

Strength: Bench 4 sets 10 reps

WOD: AMRAP 8 Minutes
-7 squats 225#/155#
-7 chest to bar pull ups

This is supposed to be heavy so don't scale more than absolutely necessary.

Post rounds completed and weight used.

Sunday, June 19, 2011

Monday, 6/20/2011

Warm up: run 1 mile

Strength: Sumo dead lift 3 sets 10 reps

WOD: 5 rounds for time
-5 clean and jerk 155#/105#
-15 kettle swings 55#/35#
-25 true push ups
If you scale this, keep it heavy. It is not supposed to be easy.

Post time and weight.

Friday, June 17, 2011

Friday, 6/17/2011

Warm up: run or row

Strength: Press. 3 sets 10 reps

WOD: 3 rounds for time
-50 double unders
-20 ghd sit ups
-15 pull ups
-20 true push ups
-50 box jumps 18/12

Post time

Thursday, June 16, 2011

Wednesday, June 15, 2011

Wednesday, 6/15/2011

Warm up: Run 1 mil

Strength: Dead lift 4 sets 5 reps

WOD: 21-15-9
-wall balls
-ball slams
-kettle swings 70/55
-run 200m

Post time

Monday, June 13, 2011

Tuesday, 6/14/2011

Warm up: Dynamic

Strength: Bench 7 sets 3 reps

WOD: 4 rounds
3 minutes per round
-25 burpees
Then-amrap Power Clean 135#/95#
Rest 1 minute between rounds

Post total # of power cleans

IRON OWL 2011

This Weeks Schedule

Monday: Work Day
Tuesday: Work Day
Wednesday: Work Day
Thursday: Rest Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day

Monday, 6/13/2011

WOD Is on the Board at the gym!

Fell asleep last night without posting... Sorry!

Friday, June 10, 2011

Saturday, 6/11/2011

Warm up: Dynamic

Strength: Rest

WOD: Partner Wod will be posted on the white board at the gym. Workout will start around 7:30

Friday, 6/10/11

Warm up: Run 2 miles

Strength: Bench 3 sets 12 reps

WOD: For time
3 rounds: backpedal 20m plant and sprint back
Then
-25 kettle swings 55/35
-25 ball slams
-25 ghd sit ups
-25 squat jumps with 3 second hold
-25 over back ball slams
Then
3 rounds: backpedal20m plant and sprint back.

Wednesday, June 8, 2011

Thursday, 6/9/2011

Warm up: Dynamic

Strength: Power Clean 4 sets 7 reps

WOD: AMRAP 10 minutes
-10 Split Squat Jumps (Keep hands UP)
-10 GHD Sit Ups
-10 Plyo Push ups (Chest to ball, explode up to 1 hand on the ball and 1 hand to side)

Post power clean weight and # of rounds completed.

Wednesday, 6/8/2011

REST DAY!

Tuesday, June 7, 2011

Tuesday, 6/7/2011

Warm up: run 1 mile

Strength: Front squat 4 sets 7 reps

WOD: 21-15-9
-lateral box push offs
-butt kicks
-55#/35# kettle swings
-sprint 100 meters

Post weight and time.

Monday, June 6, 2011

OIT National Champs In Alabama


These girls got after it at CrossFit APE, and now they are National Champs! Coincidence??? I think not!

This Weeks Schedule

Monday: Work Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Partner Wod
Sunday: Rest Day

Sunday, June 5, 2011

Monday, 6/6/2011

Warm up: Dynamic go off the sheet at the gym

Strength: Bench 5 sets 5 reps

WOD: 5 rounds for time
-10 power cleans 135#/95#
-20 push ups

Post time and weight for bench.

Allison's 41# king salmon, Ketchikan, AK

Allison's King Video      <-click on this link!

That's a lot of Paleo!

Friday, June 3, 2011

SATURDAY, 6/4/2011

DYNAMIC AND PLYOMETRIC CLASS!

Ruben and Jake will be going over the proper Dynamic warm up, and then take everyone through a plyometric workout. We will be going over multiple plyo movements that will start showing up in future programming.
This will be an important class to attend as you will start seeing these exercises a lot in the near future.
We will start the class at 7:30 a.m.
This will be the workout for Saturday. Look forward to seeing everyone there!

Thursday, June 2, 2011

Friday, 6/3/2011

Warm up: Run 1 to 2 miles

Strength: rest

WOD: 10-9-8-7-6-5-4-3-2-1
-Bench press
-Pull ups
-20 Double unders
Do 10 reps of bench and pull ups then 20 double unders then 9 bench and pull ups 20 double unders and so on.

Post time and weight used for bench.

Wednesday, June 1, 2011

Thursday, 6/2/2011

REST DAY!

Tuesday, May 31, 2011

Wednesday, 6/1/2011

Warm up: 10 minutes plyo work

Strength: dead lift 3 sets 10 reps

WOD: FOR TIME
21-18-15-12-9-6-3
-Front squat 155#/105#
-Double unders

Post time and dead lift weight.

Monday, May 30, 2011

Tuesday, 5/31/2011

Warm up: Run 1 mile

Strength: Bench 3 sets 12 reps

WOD: 21-18-15-12-9-6-3
-Hang power clean 135#/95#
-Knees to elbows
-Box jumps 24"/18"

Post weight for bench and time for wod.

Thursday, May 26, 2011

Friday, 5/27/2011

Warm up: run or row

Strength: rest

WOD: CINDY

Wednesday, May 25, 2011

Tuesday, May 24, 2011

Wednesday, 5/25/2011

Warm up: Row or Run 1 mile

Strength: Rest

Wod: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135/65lbs. After a minute do
5 Ring Pull-ups
10 Push-ups
Then another minute of back squats, followed by the pull-ups and push-ups. keep this sequence going until you reach 100 back squats.

Post time and # of rounds

Video of Osama's sea burial!

Osama's sea burial caught on tape. Click on this link!

Monday, May 23, 2011

Tuesday, 5/24/2011

Warm up: Dynamic

Strength: Power Clean 3 sets 10 reps

WOD: For time:
-Run 400
-21 pull-ups & push-ups
-Run 400
-15 pull-ups & push-ups
-Run 400
-9 pull-ups & push-ups

Post time and power clean weight!

We are back and still alive!

We are back and alive (but barely moving) from the Iron Owl Challenge! It was a blast and the four of us did pretty well as a team! Great challenge for building team work. Sorry for not getting a wod posted for Monday. Was fairly out of it yesterday! But back to business now, so we will see you all in the gym!

Friday, May 20, 2011

Sunday, 5/22/2011

Rest Day!

Saturday, 5/21/2011

Warm up: Dynamic

Strength: Rest

WOD: Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood (55#/35#)

Thursday, May 19, 2011

Friday, 5/20/2011

Warm up: Row 1k

Strength: rest

WOD: 3 rounds for time
-25 squat jumps to box
-25 ball slams
-25 walking lunge steps

First annual "Iron Owl" this weekend. Jake, Jason, Ruban and Peter are entered as Team Crossfit APE

Iron Owl Challenge
1st Annual Iron Owl Challenge
Who: OIT Veterans’ Association and the Oregon ARMY National Guard are hosting 4 pre-registered teams that consist of 4 people per team.

What: A 36hr Physical/Mental challenge that consists of military based events that include:
• Physical Fitness Tests (PFT)
• Swimming in pool with gear
• Military zodiac boats
• Land Navigation course
• Shooting range (Sportsman’s Park)
• And much more!
When: Friday, May 20th (11:00pm) – Sunday 22nd
Where:
•Starts at OIT Pool Saturday 6:30am – 12:00pm
---then, out to---
•Topsy Park area (see map attached)(approx 1:00pm)
•Sportsman’s Park area (600yrd range)(Sunday, 7:30am)
Sponsors: High Desert Promotions, Les Schwab, Sportsman’s Park, Klamath Falls Dive Rescue, Klamath Falls Sheriff Marine Patrol, Leatherneck Club, OIT’s ASOIT, and individual donors.

Staying in the fight part one (of six.) Good info read!

Staying in the Fight - Part 1
April 8, 2011

Mark Divine, Founder, SEALFIT

What separates survivors from quitters in extreme challenges? When you look at the tactics used by successful SEALs, SEALFIT graduates, Ultra Endurance athletes and survivors of natural disasters, they are surprisingly similar.

In the case of BUD/s selection or SEALFIT Kokoro camp, the option to quit means that you get a blanket and cup of coffee. However you must then deal with the long-term pain of regret. In the event of a firefight, accident or disaster, the stakes are much higher - life or death. Quitting is simply not an option there.

So how can you learn to treat every worthy obstacle with the same “hair on fire” intensity as the life and death ones? The answer to this question is the holy grail of Mental Toughness research. How can we train ourselves to make both minor and serious decisions with the same clarity and strength as when we are strong, but in our weakest moments? A single bad decision, made in a moment of weakness, can have disastrous consequences.

Here are some tactics we teach at SEALFIT to help stay motivated, clear-headed and in control of our decisions, so we can stay in the fight when it gets really shitty.

Never give up on yourself. Quitting is simply NOT an option

Pain is temporary, quitting is forever. Whether it is the pain of seeing a long, complex project through to fruition, or the pain of getting through 50+ hours of hard core physical training, simply removing the quit option is the first step to ensuring victory.

Ultra Runner and SEALFIT coach Scott Morgan encourages us to endure through our darkest moments and hold off on making serious decisions at night, when things are at their most difficult in a race. Wait until the warming rays of sunlight peek above the horizon! Never giving up means that you permanently remove “quit” from your vocabulary, and do what is necessary (morally speaking) to survive (or accomplish a really difficult task).

Examples of those who did what was necessary to get the job done include:

· Marcus Luttrell, the “lone survivor” SEAL who fought his way out of what most would consider a no-win situation, outnumbered and outgunned 100 to 1. He beat the odds through shear tenacity, mental toughness and not ever quitting.

· Aron Ralston sawed his arm off to survive after he getting it trapped beneath a boulder. Would you?

· The Apollo 13 crew never gave up, even when everyone was gearing up for the inevitable news that the moon mission was lost in space. Through intense focus, creativity and never giving up in the bleakest of circumstances, they were able to navigate their tin can of a spaceship back to Earth. Really amazing!

On the other end of the spectrum is a peer of mine at Officer Candidate School named Bush. He was as gung-ho of a SEAL candidate as any who could “out-PT” me on any day. Yet Bush quit during our very first PT of BUD/s! Wow, I could not believe my eyes. “I just can’t do it” he said.

“What do you mean? We have been doing this every day for that last 4 months!” Still he quit. He left a back door open which he literally ran through at the first sign of serious hardship.

You must be like Luttrell, Ralston and the Apollo 13 crew, not like Bush. Close all doors to quitting. Remove it as an option. Never give up until you succeed, or die trying.

20X Factor: you are capable of 20 times more than you think you are

During Hell Week I heard this quote from an instructor. It stuck, and sure enough, by Thursday of Hell Week I was actually getting stronger and having fun. Most of my class had quit. What was going on? Once the mind accepted the new circumstances, it adapted and started to work with it.

I found myself enjoying the humor of the crazy instructor staff, and I was astounded how my body, despite 100 hours of no sleep and non-stop training, was getting stronger (though I admit there were moments of delirium as my mind struggled to deal with the lack of sleep).

Bottom line, this is the same experience ultra-runners and those who do extreme events have – a break down, then building back up as the body and mind adapt to the new, harsh reality of the circumstances. Through this you learn that you are truly capable of at least 20 times more than you previously thought. You undergo a psychological and physiological paradigm shift. After this experience, anything less than Hell Week looked easy. Our SEALFIT Kokoro camp is built upon this same concept. Don’t accept your self-imposed limitations. Dare to discover what you can truly accomplish!

Wednesday, May 18, 2011

Thursday, 5/19/2011

Warm up: Run

Strength: None

WOD: Tabata
-push ups
-sit ups
-pull ups

Tuesday, May 17, 2011

Wednesday, 5/18/2011

As a group, either design your own, or ick one from the board.

Monday, May 16, 2011

Tuesday 5/17/2011

Warm up: Dynamic

Strength: Rest

WOD: PFT
-Run 2 miles
-Amrap sit ups
-Amrap push ups
-Amrap strict pull ups

Sunday, May 15, 2011

This Weeks Schedule

Monday: Work Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day

Monday, 5/16/2011

Warm Up: Run 1.5 Miles

Strength: Work on Dips 10 minutes

WOD: 3 Rounds for time
-6 Knees to Elbows
-20 Wall Balls
-6 Hand Stand Push Ups
-12 Power Cleans 135#/95#

Post time to comments.

Friday, May 13, 2011

Sunday, 5/15/2011

Rest day!

Saturday, 5/14/2011

Pete is putting on a Group WOD at moore park!

If you can't make it and come to the gym, there will be a wod posted on the white board!

05/14/11 Saturday Moore Park Boot & Utes Run

Meet at the upper Link River Trail Head (off of Lakeshore Drive, just past the Link River bridge) at 7:30 am. We'll kick off as soon as everyone is ready.

-If you have them, wear boots and sweat pants (boots and utes.)
-The trail will be well marked (flagged.) Details will be given Saturday morning.
-Along the way you will be playing Trivial Pursuit, at stations. If you get the question right, no penalty. Wrong, a penalty, until you get the correct answer. Bring your brain!
-The run is about six miles long, through back country and is single track.
-BBQ at the York's after......at about 4:30 pm. If you come to the Q, please bring a Paleo side dish. If you want booze, BYOB.

Friday, 5/13/2011

There were technical difficulties with the site last night, and I could not get the workout posted. There is a couple on the whiteboard at the gym to choose from!

Thursdays workout was also deleted from the site. If you need to see it again, post a comment here!

Wednesday, May 11, 2011

Wednesday, 5/11/2011

Rest Day!

Monday, May 9, 2011

Saturday's WOD at Moore Park-Boots and Utes (boots and long pants/sweats)

Meet at the upper Link River Trailhead parking lot at 7:30 a.m., we will start the run at 8:00ish (or as soon as we are ready to go.)

This will be a cross counrty, timed, single track run with "stuff" throughout the run. If you have them, wear your military/hiking type boots and military utility type/sweat pants

The course will be pre marked so the super fast will hit the "stuff" first.

A BBQ lunch at the York's after the event. Please bring a side (Paleo) dish. Please sign up at the gym, so I know who will be there.

Tuesday, 5/10/2011

Warm up: Dynamic with Jump Rope Work

Strength: Rest

WOD: AMRAP 12 Minutes
-sets of 5 Body Wt Squat

Rest 5 minutes

AMRAP 6 Minutes
Sets of 2 Weighted Pull Ups

Rest 3 minutes

AMRAP 1 minute
155#/105# Any way floor to overhead.

Post sets completed and weight used for each exercise.

Sunday, May 8, 2011

Monday, 5/9/2011

Warm up: Run 1.5 miles

Strength: Bench 3 sets 12 reps

WOD: AMRAP 20 MINUTES
-8 Power cleans 115/75
-8 wall balls
-8 knees to elbows

Post weight for bench and # of rounds completed.

HAPPY MOTHERS DAY!!!!

Sunday, 5/8/2011

Rest day.

Friday, May 6, 2011

Saturday, 5/7/2011

Partner WOD! Will be posted on the white board.

Thursday, May 5, 2011

Friday, 5/6/2011

Warm up: Run 1 mile

Strength: Rest

WOD: 5 rounds of:
-1 power clean
-2 push press
-1 front squat
-1 thruster
Rest 90 seconds between rounds
Then
5 100m sprints
Rest is walk back to starting point.

Post weight used for wod.

Thursday, 5/5/2011

REST DAY!

Tuesday, May 3, 2011

Wednesday, 5/4/2011

Warm up: Run 1.5 miles

Strength: Squat 4 sets 7 reps

WOD: 3 ROUNDS
AMRAP 135# BENCH PRESS
REST 10 Seconds
AMRAP PULL UPS
Rest 2 minutes between rounds.

Monday, May 2, 2011

Tuesday, 5/3/2011

Warm up: Row 1k

Strength: bench 3 sets 12 reps

Wod: AMRAP 8 MINUTES
-7 THRUSTERS 40# DUMBBELLS
-7 BALL SLAMS

Sunday, May 1, 2011

Monday, 5/2/2011

Warm up: Run 1.5 miles

Strength: Power Clean 4 sets 10 reps

WOD: FOR 20 Minutes
Keep of track of all reps
-Max Rep Pull Ups or Chin Ups (try for chest to bar)
-Max Rep Push Ups (Box push ups or use plates)
-Max Rep Air Squats (Use a ball or other target for depth)

Start with pull ups, once you come off the bar, start push ups, once you reach failure on push ups, move to air squats. Score will be total reps for each movement at the end of 20 minutes.

BIN LADEN IS DEAD!

GOD BLESS ALL OF OUR SOLDIERS AND EVERYONE WHO HAD A HAND IN SENDING BIN LADEN TO HELL! TRULY A GREAT DAY!

Sunday, 5/1/2011

REST DAY

Friday, April 29, 2011

Saturday, 4/30/2011

Partner wod. Will be posted on the white board at the gym.

Thursday, April 28, 2011

Friday, 4/29/2011

Warm up: Dynamic

Strength: Rest

WOD: AMRAP 40 Minutes
-3 L Pull Ups or Strict Pull Ups
-7 Box Push Ups
-12 35#/25# Overhead Walking Lunge
-15 Kettle Swings 35#/25#

Post number of rounds completed.

Wednesday, April 27, 2011

Thursday, 4/28/2011

REST / STRETCH DAY!

Wednesday, 4/27/2011

Warm up: Dynamic

Strength: Rest

WOD: AMRAP 3 MINUTES * 6 Rounds
Rounds 1-3-5
-3 155#/105# Power Clean
-6 Push Ups
-9 Air Squats

Rounds 2-4-6
-3 155#/105# Power Clean
-6 Push Ups
-9 Ring Dips

Post # Rounds completed.

Monday, April 25, 2011

Tuesday, 4/26/2011

Warm up: Row 2K

Strength: Dead lift 3 sets 20 reps

WOD: For time
21-18-15-12-9-6-3
-Plyo push ups
-knees to elbows
-25# overhead walking lunge

Post weight for dead lift and time.

Sunday, April 24, 2011

Monday, 4/25/2011

Warm up: Run 1 mile

Strength: Bench 4 sets 10 reps

WOD: AMRAP 20 MINUTES
-10 pull ups
-20 push ups
-30 double unders

Post bench weight and rounds completed.

Friday, April 22, 2011

Saturday, 4/23/2011

Warm up: Row 1k

Strength: Squat 3 sets 10 reps

WOD: AMRAP 12 minutes
-10 double unders
-10 ball slams

Post squat weight and rounds completed.

Wednesday, April 20, 2011

Thursday, 4/21/2011

Warm up: Run 1.5 miles

Strength: Tempo strict form push ups.
5 sets 10 reps
Tempo is -3 count down
-1 count hold
-explode up
Weight should not come off hands.

WOD: TWO ROUNDS FOR TIME
-25 squat box jumps. 12" to 24"/18"
-25 ball slams
-25 ghd sit ups
-25 wall balls
-25 kettle swings 55#/35#

Wednesday 4/20/11 rest day

Rest day/ stretch day

Monday, April 18, 2011

Tuesday, 4/19/2011

Warm up: Dynamic

Strength: Rest

WOD: Hero wod, "COLLIN"
Six rounds of:

* Carry 50 pound sandbag 400 meters
* 115 pound Push press, 12 reps
* 12 Box jumps, 24 inch box
* 95 pound Sumo deadlift high-pull, 12 reps

Post time!



Collin Trent Thomas
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Sunday, April 17, 2011

Monday, 4/18/2011

Warm up: run 1.5 miles

Strength: Bench 3 sets 20 reps

WOD: For time
-100 pull ups
-100 ball slams
-100 ghd sit ups
Complete in any order. Break at any point. You do not have to complete one before going to another. You can make it 10 rounds of 10 or 20 rounds of 5. Whatever you want.

Post bench weight and time.

Sunday, 4/17/2011

REST DAY!

Friday, April 15, 2011

Saturday, 4/16/2011

Come up with something fun. Today is choice day.

Thursday, April 14, 2011

Friday, 4/15/2011

Warm up: Run 1 mile

Strength: Thrusters 4 sets 7 reps

WOD: For time
5-15-25-15-5
-30"/24" box jumps
-ghd sit ups
-double unders
-walking lunges
-back extensions

Wednesday, April 13, 2011

Thursday, 4/14/2011

Rest day. Try to find time to stretch!

Tuesday, April 12, 2011

Wednesday, 4/13/2011

Warm up: Jump rope work

Strength: Rest

WOD: HERO WOD "ABBATE"
-Run 1 mile
-155# clean and jerk 21 reps
-Run 800m
-155# clean and jerk 21 reps
-Run 1 mile

Monday, April 11, 2011

Tuesday, 4/12/2011

Warm up: Dynamic

Strength: Bench 4 sets 10 reps

WOD: 10 rounds for time
-3 strict pull ups
-5 box push ups
-7 push press 105/75

Post bench and time.

Sunday, April 10, 2011

Monday, 4/11/2011

Warm up: Row 2k

Strength: Staight leg dead lift 3 sets 10 reps

WOD: "Michael" 3 rounds for time
-run 800m
-50 back extensions
-50 ghd sit ups

Post weight for deads and time.

Friday, April 8, 2011

Saturday, 4/9/2011

Warm up: stretch, dynamic and static

Strength: Rest

WOD: NOT FOR TIME!
-50 pull ups
-75 push ups
-50 kettle swings 55/35
-75 ghd sit ups

Thursday, April 7, 2011

Friday, 4/8/2011

Warm up: Choice

Strength: Power clean 3 sets 10 reps

WOD: 3 rounds for time of:
-20 unbroken wall balls 30#/20#
-5 stair climbs up and down
-10 pull ups
-15 ball slams
-20 push ups
-25 back extensions
-20 ghd sit ups
-15 box jumps 24"/18"
-10 burpees

Wednesday, April 6, 2011

Thursday, 4/7/2011

REST DAY!!!!

Tuesday, April 5, 2011

Wednesday, 4/6/2011

Warm up: Dynamic

Strength: Squat 3 sets 12 reps

WOD: FOR TIME
-Run 800m
-21 Hang power clean 135#/95#
-21 ghd sit ups
-Run 800m
-15 Hang.power cleans
-15 ghd sit ups
-Run 800m
-9 Hang power cleans
-9 ghd sit ups

Monday, April 4, 2011

Tuesday, 4/5/2011

Warm Up: Run 1.5 miles

Strength: Rest

WOD: AMRAP 15 minutes of:
9-155#/105# Deadlift
12- True Push Ups
15- 24"/18" Box Jumps

Post rounds completed!

Sunday, April 3, 2011

Monday, 4/4/2011

Warm up: Choice

Strength: Bench 3 sets 15 reps

WOD: AMRAP 20 minutes
-Run 400m
-Max rep pull ups
-Max rep push ups

Post weight for bench and total reps and rounds completed.

Saturday, April 2, 2011

Sunday, 4/3/2011

REST DAY!

Friday, April 1, 2011

Saturday, 4/2/2011

See the white board at the gym

Thursday, March 31, 2011

Friday, 4/1/2011

Warm up: Choice

Strength: rest

WOD: TABATA
-Pull ups
-Push ups
-Sit ups
-Squats

Post total reps.

Thursday, 3/31/2011

Rest Day

Tuesday, March 29, 2011

Wednesday, 3/30/2011

Warm up:  Dynamic 10 minutes minimum

Strength:  Rest

WOD:  TABATA Intervals Run 2 miles or Row 3k
              -20 seconds on 10 seconds off
              -only cover distance for 20 seconds
              -10 second rest is stationary

Post total time for WOD.

Monday, March 28, 2011

Tuesday, 3/29/2011

Warm Up: Dynamic

Strength:  90% of 1 rep max Dead Lift
                 -2 Reps Every 90 Seconds for 10 Rounds

WOD:  "The Flight Simulator" FOR TIME
             5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
            UNBROKEN  Double Unders

Rx for this workout, is each set of double unders unbroken.  Post which sets you are able to get unbroken.
There is NO substitution for double unders.  If you have to do them one at a time then fight through it.  This is the only way you will get better at double unders.

Post Dead lift weight, time and rounds unbroken! 

Sunday, March 27, 2011

Monday, 3/28/2011

Warm up: Dynamic

Strength: Rest

Wod: Run or row 5k

Saturday, March 26, 2011

Sunday, 3/27/2011

REST DAY!  Enjoy the snow!

Saturday, 3/26/2011

Warm up:  Choice

Strength:  Rest

WOD:  "LYNN"  5 rounds not for time
              -Max Reps Body Weight Bench
              -Max Reps Pull Ups
       Rest as needed between efforts.

Post reps for each round!

Thursday, March 24, 2011

Friday, 3/25/2011

Warm up:  Choice

Strength:  Squat 3 sets 10 reps Tempo 3 count down 0 hold 2 count up

WOD:  For time:
            -15 Pull ups
            -Row 250m
            -10 Burpees
            -Row 250m
            -15 Pull ups
            -Row 250m
            -10 Burpees
            -Row 250m

Post Squat weight and time.

Wednesday, March 23, 2011

Thursday, 3/24/2011

Warm up:  Run, Bike, or Row for 10 minutes

Strength: 75% Body Wt Power Clean
                10-9-8-7-6-5-4-3-2-1
                not for time, but keep a good pace
                should give you a good idea on where you stand for "Linda"

WOD:  AMRAP 15 minutes
            -12 Double Unders
            -9 Push Ups
            -6 Pull Ups

Post notes on power clean and # of rounds completed!

Wednesday, 3/23/2011

Stretch Day

Friday, March 18, 2011

Tuesday, 3/22/2011

Warm up:  Run 1.5 miles

Strength:  1.5x Body weight Dead Lift 10-9-8-7-6-5-4-3-2-1
                 -This is not a sprint for time, but keep rest to a minimum.
                 -This should give you an idea of where you need to be for "Linda"
                 -Try to get the reps for each round unbroken!

WOD:  FOR TIME:
             -Row 1000m
              Then
                -20-15-10-5
                    -Wall Balls
                    -Kettle Swings 70#/55#
                    -GHD Sit Ups
            -Row 1000m

Post info for dead lift and Time.

Monday, 3/21/2011

Warm Up:  Row 2k

Strength:  Body weight Bench 10-9-8-7-6-5-4-3-2-1
                 -This is not a sprint for time, but keep rest to a minimum.
                 -This should give you an idea of where you need to be for "Linda"
                 -Try to get the reps for each round unbroken!

WOD:  "Cindy's backwoods cousin"
                AMRAP 20 minutes
                -5 Burpees
                -10 Double Unders
                -15 Back Extensions

Post info for Bench, and # of rounds completed.

Thursday, March 17, 2011

Sunday, 3/20/2011

REST DAY!!

Stretching

Everyone should check out the article that I posted to the Facebook page.  It is a good article detailing the importance of not only dynamic stretching, but also static stretching.  We have all been slacking a little too much on the stretching.  If you are at a plateau or wanting to increase your gains, this is a critical part to pushing through!  It is also absolutely necessary in injury prevention.  A lot of the minor aches and pains that we have been experiencing of late can be alleviated by more frequent and proper stretching.  Make this an integral part of your programs.

Saturday, 3/18/2011

Warm up:  Choice

Strength:  Rest

WOD:  For 30 minutes
            -5 Supine Ring Pull Ups
            -7 Knees to Elbows
            -7 True Box Push Ups
            -10 Double Unders
            - Jump Rope Singles for Remainder of Song.

Friday, 3/18/2011

Warm up:  10 Minutes Practice Double Unders

Strength:  Front Squat 4 sets 10 reps  (Focus on form and full depth!)

WOD:  5 rounds for time of:
            -30 GHD Sit Ups
            -25 Back Extensions

Post weight for Front Squat and Time.

Thursday, 3/17/2011

Warm up:  Run 1 to 1.5 miles

Strength:  Bench 3 sets 10 reps. TEMPO:  3 count down, hold 1 count, 2 count up.

WOD:  21-15-9
             -135#/95# Hang squat clean
             -Row for calories

Post Bench weight, and time.

Taken from Parisi Speed School

Research in neuroscience tells us that each time an athlete performs a movement incorrectly that neurological pathway is reinforced. The athlete then has to do twice as much work to relearn the movement correctly. At the beginning of the season, take the time to insist on correct movements: quality not quantity.

Tuesday, March 15, 2011

Wednesday, 3/16/2011

Stretch Day!

Monday, March 14, 2011

Tuesday, 3/15/2011

Warm up:  Row 2k

Strength:  Press 4 sets 10 reps

WOD:  For Time
            -50 Box Jumps 24"/18"
            -50 Ab Mat sit ups
            -50 Kettle swings 70#/55#
            -50 Broad Jumps 6'
            -50 Back Extensions
            -50 Ball Slams

Post press weight and time.

Sunday, March 13, 2011

Monday, 3/14/2011

Warm up:  Run 10 minutes

Strength:  Squat 3 sets 12 reps Tempo 3 count down, explode up

WOD:  On the minute for 20 minutes complete
            -2 Dead Lifts 225#/155#
            -4 Pull ups
            -6 Ring Dips
            -8 Ab Mat sit ups

Post weight for squats and notes for wod!

Saturday, March 12, 2011

Sunday, 3/13/2011

REST DAY! 

Friday, March 11, 2011

Saturday, 3/12/2011

Warm up:  Choice

Strength:  Rest

WOD:  AMRAP 60 minutes:
                   -20 Double Unders
                   -5 Strict Chin ups
                   -50 Jump Rope Singles
                   -10 Box Push Ups
                   -25 Calorie Row
                   -10 GHD Sit ups

Post # of Rounds completed.

Thursday, March 10, 2011

Friday, 3/11/2011

Warm up:  Run 1600m

Strength:  TABATA BENCH, 8 ROUNDS REST 4 MINUTES 8 ROUNDS

WOD:  Find Max Height Box Jump
             Then
             3 rounds of:
              -Max rep Ring Dips
              -Max rep Box Push Ups
            Rest 2 minutes between rounds!

Post Bench weight, box jump height and total reps completed on dips and push ups.

Wednesday, March 9, 2011

Thursday, 3/10/2011

Warm up:  Row 2k

Strength:  TABATA Squats
                  Complete 3 cycles of:
                   -4 rounds of 20 seconds work 10 seconds rest, followed by 2 minutes rest.

WOD:
Death By Ball Slams starting at 10, get to 20.  For every round under 20 perform a 10 burpee penalty.
Rest 5 minutes
Death By Kettle swings 70#/55# starting at 10, get to 20.  For every round under 20 perform a 10 burpee penalty.

So first minute complete 10 ball slams, then 11 the second minute and so on until you complete 20 in the final minute.

Post weight for squats, and # of burpees for wod!

Tuesday, March 8, 2011

Monday, March 7, 2011

Chocolate Rain after being pepper sprayed

Kind of a dark video, Ruben just got pepper sprayed and is really hating life right now.

Tuesday, 3/08/2011

Warm up:  Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  Ladder up, Ladder down
            1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
              -Pull ups
              -Ball Slams
              -Push ups
Compare to 12/07/2010

Post bench weight and time.

Sunday, March 6, 2011

Monday, 3/07/2011

Warm up:  Run 1600m

Strength:  Dead lift 3 sets 12 reps Tempo 3 count down, explode up.

WOD:  FOR TIME Complete the following!
            21-15-9
             - Thrusters 95#/65#
             - GHD Sit ups
       
           200 Double Unders
      
           21-15-9
            -Wall Balls 20#/15#
            -Knees to Elbows

Post Dead Lift weight, and time!

Sunday, 3/06/2011

REST DAY!

Friday, March 4, 2011

Saturday, 3/05/2011

Warm up:  Run or Row 1600m

Strength:  Bench 4 sets 10 reps (Same as 3/02/2011)

WOD:  "V.D." 
              AMRAP 30 minutes
              -50 Double Unders
              -2 Rounds "Cindy"
                             -5 Pull ups
                             -10 Push ups
                             -15 Squats
              -20 Ball Slams
              -15 GHD Sit ups

Post Bench Weight and # of Rounds completed!

Thursday, March 3, 2011

Friday, 3/04/2011

Warm up:  Run 1600m

Strength:  Squat 3 sets 20 reps (Same as 2/25/2011)

WOD:  AMRAP 12 minutes
                                                -4 95#/65# Hang Squat Clean
                                                -6 20"/12" Box Jumps
                                                -8 20#/15# Wall Balls
                                                -10 Walking Lunge Steps
Compare to 12/20/2010

Post squat weight and total rounds

Thursday, 3/03/2011

Stretch Day

Tuesday, March 1, 2011

Wednesday, 3/02/2011

Warm up:  Row 2k

Strength:  Bench 4 sets 10 reps

WOD:  4 Unbroken Rounds
             -15 Kettle Swings 70#/55#
             -15 Knees to Elbows
             -10 Plyo Push ups
             -15 Wall Balls 20#/15#
Rest 2 minutes between rounds. (Compare to 12/28/2010)

Monday, February 28, 2011

Tuesday, 3/01/2011

Warm up:  Standard Warm up 3 rounds

Strength:  Squat Clean 4 sets 10 reps

WOD:  For Time: 21-18-15-12-9-6-3
                                -Ball Slams
                                -GHD Sit ups
                                -Box Jumps 24"/18"

Post Clean weight and time.

Sunday, February 27, 2011

Monday, 2/28/2011

Warm up:  Choice for 10 minutes

Strength:  Bench 3 sets 20 reps (Same as 2/21)

WOD:  5 Rounds, each for time:
             -Max rep double unders
             -5 Chest to Bar Pull ups
             -10 Clapping Push ups
             -15 Ab mat sit up with ball throw (throw ball to partner on way up and catch going back down)
           Rest 2 minutes between rounds
           Post # of double unders, and time for each round

Saturday, February 26, 2011

Sunday, 2/27/2011

REST DAY!!

Saturday, 2/26/2011

Warm up:  Choice

Strength:  Rest

WOD:  2 rounds for reps of:
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Ball Slams
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Pull Ups
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Ab Mat Sit Ups
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Push Ups
            -2 Minutes Jump Rope Singles
            -1 Minute Max Reps Kettle Swings 55#/35#
            -2 Minute Jump Rope Singles
            -1 Minute Max Reps Push Press 75#/55#
            -2 Minute Jump Rope Singles

Rest 2 Minutes Between Rounds
Do Not Rest during Jump Ropes, needs to be 2 minutes continuous work
Keep count on reps for each exercise
Score is total reps for entire exercise.

Post total score.

Thursday, February 24, 2011

Friday, 2/25/2011

Warm up:  Row 1000m

Strength:  Squat 3 sets 20 reps

WOD:  For Time
                           -10 Stair Climbs up and down
                           -50 Wall Balls
                           -50 Ab Mat Sit Ups
                           -50 Walking Lunge Steps
                           -50 Double Unders
                           -50 Box Jumps 18"/12"
                           -50 Air Squats
                           -10 Stair Climbs up and down

Post Squat weight and time.

Thursday, 2/24/2011

Stretch Day

Tuesday, February 22, 2011

Wednesday, 2/23/2011

Warm up: Run 1600m

Strength:  Dead Lift 3 sets 20 reps

WOD:  10 rounds for time of:
                                                     -10 Plyo ball push ups
                                                     -10 Supine Ring Pull Ups
                                                     -10 Sumo dead lift high pulls 75#/55#

Post dead lift and time.

Monday, February 21, 2011

Tuesday, 2/22/2011

Warm up:  Standard warm up 3 rounds

Strength:  Power Clean 4 sets 10 reps

WOD:  Ladder up, Ladder down
             1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
                -Ball Slams 40#/30#
                -Kettle Swings 70#/55#
                -Box Jumps 24"/18"
                -Ab Mat Sit ups
                -Double Unders

Post weight for power cleans and time!

Monday, 2/21/2011

Warm Up:  Row 1000m

Strength:  Bench 3 sets 20 reps

WOD:  "KAREN"
            150 Wall Balls for time!

Post Bench Weight and wod time.

Sunday, February 20, 2011

2/19/2011-Sunday REST DAY

This is awsome!

Thursday, February 17, 2011

02/19/11-Saturday

Team wod!

02/18/11-Friday

Warm up: 1600 meter row

Strength: Dead lift 4X10

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tuesday, February 15, 2011

02/17/11-Stretch day

Jason!!!!!

02/16/11-Wednesday

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

02/15/11-Tuesday

5 rounds for time (unbroken) of:

15 40#/30# ball slams
15 GHD sit-ups
15 GHD back extensions

Rest two minutes between sets-this is all out effort per set!

Post total time.

Sunday, February 13, 2011

Monday, 2/14/2011

Warm Up:  Jump Rope Work 10 minutes

Strength:  Press 4 sets 10 reps

WOD:  ROW SPRINTS  10 Rounds
                                        Row for 1 minute all out
                                        Rest for 2 minutes
 Goal should be same distance every time. 

Post weight for press, and lowest distance achieved on row.

Friday, February 11, 2011

Sunday, 2/13/2011

REST DAY!

Saturday, 2/12/2011

Workout TBA!  See Jason in the morning and he will let you know what you are doing.  GOOD LUCK!

Thursday, February 10, 2011

Friday, 2/11/2011

Warm up: Run or Row 1600m

Strength:  Deadlift 3 sets 20 reps

WOD:  4 rounds, each for time of:
            -25 Wall Balls 20#/15#
            -25 Box Jumps 24"/18"
            -25 Ab Mat Sit Ups
            -5 Stair Climbs Up and Down
Rest 1 Minute between each round

Post Weight for Dead lift and Total time for WOD!

Wednesday, February 9, 2011

Thursday, 2/10/2011

Stretch Day!!!!

Tuesday, February 8, 2011

Wednesday, 2/09/2011

Warm up:  10 minutes Jump Rope Work (mix it up, double unders, alternating etc)

Strength:  Squats 4 sets of 10 reps

WOD:  AMRAP 20 minutes Men 95# Women 65#
              -5 Thrusters
              -7 Hang Power Cleans
              -10 Sumo Dead lift High Pulls

Post weight for squat, and number of rounds completed.

Monday, February 7, 2011

Tuesday, 2/08/2011

Warm up:  Row 2K

Strength:  Bench 4 sets 10 reps

WOD:  FOR TIME
            50-35-20-5
              -55#/35# Kettle Swings
              -GHD Sit ups
              -Push Ups
            Run 400m
So after you complete 50 push ups, run 400m, then after 35 push ups, run 400m etc etc.

Post weight for Bench and Time

Sunday, February 6, 2011

Monday, 2/07/2011

OK, so bear with me on this one!  Little Drunk right  now! 

Warm up:  Dynamic

Strength:  Uhhhhh NO!

WOD:  Run, Row or Father Nelson a 5K!

Post time!  Hope you had fun for the super bowl!

Saturday, February 5, 2011

Sunday, 2/06/2011

REST DAY!!!!  Enjoy the Super Bowl!

Friday, February 4, 2011

Saturday, 2/05/2011

Warm up: Dynamic

Strength:  Rest

Wod:  "BARBARA"  Five rounds each for time of:
                    -20 Pull ups
                    -30 Push ups
                    -40 GHD Sit ups
                    -50 Air Squats
Rest 3 Minutes between each round.

Post times for each individual round.