105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Friday, December 31, 2010
Thursday, December 30, 2010
Friday, 12/31/2010
Warmup: Run 1600m
Strength: Press 4 Sets of 10 @ 115# (Increase from last time)
WOD: 5 Rounds of 30 Seconds work with 20 seconds rest of:
-Double Unders
-Plyo Push Ups
-40# Ball Slams
-24" Box Jumps, from seated position on a 12" Box
-55# Kettle Swings
5 Rounds of doing each exercise in order, starting with Double unders.
Do 30 Seconds of Double unders, rest 20 seconds then 30 seconds of plyo push ups and so on.
There is no rest between rounds, so after kettle swings you rest 20 seconds and start over with double unders.
Post total score!
Strength: Press 4 Sets of 10 @ 115# (Increase from last time)
WOD: 5 Rounds of 30 Seconds work with 20 seconds rest of:
-Double Unders
-Plyo Push Ups
-40# Ball Slams
-24" Box Jumps, from seated position on a 12" Box
-55# Kettle Swings
5 Rounds of doing each exercise in order, starting with Double unders.
Do 30 Seconds of Double unders, rest 20 seconds then 30 seconds of plyo push ups and so on.
There is no rest between rounds, so after kettle swings you rest 20 seconds and start over with double unders.
Post total score!
Wednesday, December 29, 2010
Tuesday, December 28, 2010
Wednesday, 12/29/2010
Warmup: Bike 12 Minutes
Strength: Rest Day
WOD: "10,000"
Move 10,000# By Squat, Power Clean, and Bench 1 rep each at a time. FOR TIME!
Strength: Rest Day
WOD: "10,000"
Move 10,000# By Squat, Power Clean, and Bench 1 rep each at a time. FOR TIME!
Sunday, December 26, 2010
Tuesday, 12/28/2010
Warmup: Row 2K
Strength: Squat 4 sets of 10 225# (Find weight that is heavy but you can complete 10 reps without racking)
WOD: 4 Rounds of Unbroken Reps of:
-15 Kettle Swings 70#/55#
-15 Knees to Elbows
-10 Plyo Ball Push Ups
-15 Wall Balls 20#/15#
Rest 2 minutes between rounds.
Make sure you get everything unbroken
Post time for each round.
Strength: Squat 4 sets of 10 225# (Find weight that is heavy but you can complete 10 reps without racking)
WOD: 4 Rounds of Unbroken Reps of:
-15 Kettle Swings 70#/55#
-15 Knees to Elbows
-10 Plyo Ball Push Ups
-15 Wall Balls 20#/15#
Rest 2 minutes between rounds.
Make sure you get everything unbroken
Post time for each round.
Monday, 12/27/2010
Warmup: Run 1600m
Strength: Bench 3 Sets of 20
WOD: FOR TIME:
-45 Double Unders
-45 135#/95# Full Squat Cleans
-45 Ring Dips
-45 Double Unders
Strength: Bench 3 Sets of 20
WOD: FOR TIME:
-45 Double Unders
-45 135#/95# Full Squat Cleans
-45 Ring Dips
-45 Double Unders
Thursday, December 23, 2010
Friday, 12/24/2010
Warmup: Run 1600m
Strength: Power clean 4 sets of 10 @ 165# (Same as 12/5/2010)
WOD: 21-15-9 For time of:
-Row for Calories
-24" Box Jumps
-GHD Sit ups
Strength: Power clean 4 sets of 10 @ 165# (Same as 12/5/2010)
WOD: 21-15-9 For time of:
-Row for Calories
-24" Box Jumps
-GHD Sit ups
Wednesday, December 22, 2010
Thursday, 12/23/2010
Test Day!
The following exercises are to be done with strict form. Go for max reps for one set. Rest 4 minutes between efforts. Form is a must. If form is broke, you are done, total score where you are at and move on. If you pause during the movements, you are done.
-Push Ups: Strict plank position. Feet together, hands just outside shoulders. Movement is all the way down! Chest must touch the floor without taking pressure off of hands. Elbows must completely lock out at the top for rep to count. If plank is broken stop, you are done. No rest allowed, plank or not, if you stop at any time you are done.
-Wall Balls: 20#/15#. Must hit 10' target, and butt must hit leather ball on floor. If you miss the target or miss the ball, you are done!
-Pullups: Either Strict or Chest to bar!
-Kettle Swings: 70#/55#. Biceps must clear the ears for rep to count!
-AB MAT SIT UPS: No pause, if you rest you are done. Hands must go behind head and touch the floor and come up and touch the floor in front of you for rep to count.
-Ball Slams: Ball must go over your head at top, and must be caught on the bounce. If you miss the bounce, you are done. Biceps should clear the ears just like on the kettle swings.
Post your scores!
The following exercises are to be done with strict form. Go for max reps for one set. Rest 4 minutes between efforts. Form is a must. If form is broke, you are done, total score where you are at and move on. If you pause during the movements, you are done.
-Push Ups: Strict plank position. Feet together, hands just outside shoulders. Movement is all the way down! Chest must touch the floor without taking pressure off of hands. Elbows must completely lock out at the top for rep to count. If plank is broken stop, you are done. No rest allowed, plank or not, if you stop at any time you are done.
-Wall Balls: 20#/15#. Must hit 10' target, and butt must hit leather ball on floor. If you miss the target or miss the ball, you are done!
-Pullups: Either Strict or Chest to bar!
-Kettle Swings: 70#/55#. Biceps must clear the ears for rep to count!
-AB MAT SIT UPS: No pause, if you rest you are done. Hands must go behind head and touch the floor and come up and touch the floor in front of you for rep to count.
-Ball Slams: Ball must go over your head at top, and must be caught on the bounce. If you miss the bounce, you are done. Biceps should clear the ears just like on the kettle swings.
Post your scores!
Tuesday, December 21, 2010
Sunday, December 19, 2010
Tuesday, 12/21/2010
Warmup: Ride Bike for 12 minutes, vary the intensity.
Strength: Bench 3 sets of 20 reps 145#. Or same weight used on 12-13-2010
WOD: 10 Rounds for Time of:
5- Supine Rings Pull Ups
7- Push Ups
10- Ball Slams
10- GHD Sit Ups
Strength: Bench 3 sets of 20 reps 145#. Or same weight used on 12-13-2010
WOD: 10 Rounds for Time of:
5- Supine Rings Pull Ups
7- Push Ups
10- Ball Slams
10- GHD Sit Ups
Monday, 12/20/2010
Going after the legs today people! Enjoy!
Warmup: Run 1600m
Strength: Squats, 3 sets of 20 reps. Increase weight from 12/7/2010 (only increase weight if you were able to complete the sets of 20 comfortably.)
WOD: AMRAP in 12 minutes of:
4- 95# Hang Squat Clean
6- 20" Box Jumps
8- 20# Wall Balls
10-Walking Lunge Steps
Post weight done for squats, and # of rounds completed for WOD!
Warmup: Run 1600m
Strength: Squats, 3 sets of 20 reps. Increase weight from 12/7/2010 (only increase weight if you were able to complete the sets of 20 comfortably.)
WOD: AMRAP in 12 minutes of:
4- 95# Hang Squat Clean
6- 20" Box Jumps
8- 20# Wall Balls
10-Walking Lunge Steps
Post weight done for squats, and # of rounds completed for WOD!
Tuesday, December 14, 2010
Sunday, December 12, 2010
12/13/10-Monday
Clean & Jerk 3, 3, 3, 3, 3, 3
Complete 4 rounds for time:
5 Clean Pulls @ 90% of Power Clean 1 RM
10 Strict Pull Ups (alternating grip every round)
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row
Complete 4 rounds for time:
5 Clean Pulls @ 90% of Power Clean 1 RM
10 Strict Pull Ups (alternating grip every round)
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row
Saturday, December 4, 2010
12/11/10-Saturday
Complete 10 rounds for time:
5 Burpees
10 Lateral KB Swing RT - 2 pood
5 Burpees
10 Lateral KB Swing LT - 2 pood
10 Toes to Bar
5 Burpees
10 Lateral KB Swing RT - 2 pood
5 Burpees
10 Lateral KB Swing LT - 2 pood
10 Toes to Bar
12/10/10-Friday
Complete the following sprints (inside the gyn if needed):
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
W.O.D.
On the minute:
Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.
*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 40 lbs
*For every rep not completed perform 3 Burpees
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
W.O.D.
On the minute:
Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.
*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 40 lbs
*For every rep not completed perform 3 Burpees
12/09/10-Thursday
Press 5x1
Strict Chin Ups 3 x max reps
On the minute:
Complete 2 Squats and 1 max height box jump on the minute for 15 minutes.
*70-75% of 1 RM for Squat
Strict Chin Ups 3 x max reps
On the minute:
Complete 2 Squats and 1 max height box jump on the minute for 15 minutes.
*70-75% of 1 RM for Squat
12/07/10-Tuesday
Overhead Squats 8x2
As many rounds as possible in 15 minutes of:
10 True Push Ups
10 Supine Ring Pull Ups
Shuttle Run - 40 yards
*For shuttle run, place a cone at 20 yards. Sprint out from the starting line to cone, change direction and sprint back to the starting line.
**If it is not possible to run outside, do 40 double unders or tuck jumps
As many rounds as possible in 15 minutes of:
10 True Push Ups
10 Supine Ring Pull Ups
Shuttle Run - 40 yards
*For shuttle run, place a cone at 20 yards. Sprint out from the starting line to cone, change direction and sprint back to the starting line.
**If it is not possible to run outside, do 40 double unders or tuck jumps
12/06/10-Monday
Squat 5x1
Bench 5x5 (set new PR)
Complete 5 rounds:
Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*This is not for time.
Bench 5x5 (set new PR)
Complete 5 rounds:
Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*This is not for time.
Wednesday, December 1, 2010
12/04/10-Saturday
Tabata DL Challenge
Perform:
Tabata Deadlift
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps in 8 sets.
Perform:
Tabata Deadlift
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps in 8 sets.
12/03/10-Friday
Bench 8x3 @ 65% of 1 RM
Supine Ring Pull Ups 3 x max reps
Perform as many rounds as possible in 12 minutes:
7 Dumbbells Thrusters 45 lbs
7 Ball Slams 40 lbs
250 Meter Row
Supine Ring Pull Ups 3 x max reps
Perform as many rounds as possible in 12 minutes:
7 Dumbbells Thrusters 45 lbs
7 Ball Slams 40 lbs
250 Meter Row
12/02/10-Thursday
Power Clean + Front Squat + Split Jerk - 8 x 1+1+1
*go as heavy as possible
Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*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.
*go as heavy as possible
Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*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.
Monday, November 29, 2010
Sunday, November 28, 2010
11/30/10-Tuseday
Deadlifts 5 RM
Weighted Pull Ups 3, 3, 3, 3, 3
For time:
20 Dumbbell Thrusters 50 lbs
Sprint 50 meters*
15 Dumbbell Thrusters 50 lbs
5 Broad Jumps (6 feet minimum)
10 Dumbbell Thrusters 50 lbs
Sprint 50 meters*
5 Dumbbell Thrusters 50 lbs
5 Broad Jumps (6 feet minimum)
*If the pavement is frozen replace the sprints with 25 double unders.
Weighted Pull Ups 3, 3, 3, 3, 3
For time:
20 Dumbbell Thrusters 50 lbs
Sprint 50 meters*
15 Dumbbell Thrusters 50 lbs
5 Broad Jumps (6 feet minimum)
10 Dumbbell Thrusters 50 lbs
Sprint 50 meters*
5 Dumbbell Thrusters 50 lbs
5 Broad Jumps (6 feet minimum)
*If the pavement is frozen replace the sprints with 25 double unders.
11/29/10-Monday
Squat 5x5 (set new PR)
Bench Press 5x1
Three rounds for time of:
50 double unders
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs
Bench Press 5x1
Three rounds for time of:
50 double unders
12 Power Cleans 185 lbs
6 Push Jerks 185 lbs
Thursday, November 25, 2010
11/26/10-Friday
Overhead Squat 8x2
Complete 4 rounds for time:
Row 500 meters
20 Alternating 1 Arm KB Power Clean & Push Press - 2 pood (10 RT/ 10 LT)
10 GHD Sit Ups
Complete 4 rounds for time:
Row 500 meters
20 Alternating 1 Arm KB Power Clean & Push Press - 2 pood (10 RT/ 10 LT)
10 GHD Sit Ups
Monday, November 22, 2010
11/25/10-Thursday OPEN at 7 am!!!!!!!!!!
Front Squat 5x1
Press 5x5 (set new PR)
The Ensign
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.
Let us not forgot our fighting men and women overseas!
Press 5x5 (set new PR)
The Ensign
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.
11/23/10-Tuesday
Weighted Pull Ups 3, 3, 3, 3, 3
As many rounds as possible in 15 minutes:
3 Deadlifts - Heavy rx is 315 lbs
6 Ring Dips
9 Toes to Bar
As many rounds as possible in 15 minutes:
3 Deadlifts - Heavy rx is 315 lbs
6 Ring Dips
9 Toes to Bar
Wednesday, November 17, 2010
11/21/10-Sunday
Bike Run Bike is cancelled
Sorry, work stuff came up, and it is snowing.
I'll try to set it up again in the future.
Sorry, work stuff came up, and it is snowing.
I'll try to set it up again in the future.
11/20/10-Saturday
150 Push Ups
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
OR
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
Ball Slams 40 lbs, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.
OR
Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
Ball Slams 40 lbs, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
11/19/10-Friday
Power Clean 3, 3, 3, 1, 1, 1, 1
Weighted Chin Ups 3, 3, 3, 3, 3
Complete 6 rounds for time:
53 yard Farmer's Walk
Sprint 1/2 Gasser
*Go as heavy as possible for Farmer's Walk
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.
Weighted Chin Ups 3, 3, 3, 3, 3
Complete 6 rounds for time:
53 yard Farmer's Walk
Sprint 1/2 Gasser
*Go as heavy as possible for Farmer's Walk
*Start by walking 53 yards for farmers walk, set weight down and sprint 1/2 gasser. Repeat.
11/18/10-Thursday
Press 5x1
On the Minute....
Perform 2 Squats and Max Rep Push Ups on the minute for 12 minutes
*Perform Squats @ 65% of 1 RM
On the Minute....
Perform 2 Squats and Max Rep Push Ups on the minute for 12 minutes
*Perform Squats @ 65% of 1 RM
Captain Ryan Cox United States Air Force
Captain Ryan Cox doing a CrossFit APE handstand in front of his new plane. Ryan has just been deployed to Afghanistan. Please keep Ryan and the rest of our service men and women in your thoughts!
Sunday, November 14, 2010
11/16/10-Tuesday
Power Snatch 8x2
Complete 5 rounds for time:
3 Power Cleans 75% of body weight
5 Box Jumps 24"
10 Supine Ring Pull Ups
Sprint 50 meters
Complete 5 rounds for time:
3 Power Cleans 75% of body weight
5 Box Jumps 24"
10 Supine Ring Pull Ups
Sprint 50 meters
11/15/10-Monday
Squat 10x2 @ 65% of 1 RM (45 secs rest)
*work on moving the bar as fast as possible
Bench 5x5 (set new PR)
As many rounds as possible in 15 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups
*work on moving the bar as fast as possible
Bench 5x5 (set new PR)
As many rounds as possible in 15 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups
Wednesday, November 10, 2010
11/14/10-Sunday REST DAY
Remember next Sunday is the Bike-Run-Bike event. 9am at Moore Park. Run, bike or both.
11/13/10-Saturday
9 on 7
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)
*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball, plate, bag of dog food or whatever you are using and perform ball slams. Sprint back 20 yards to original starting position and repeat.
Complete 5 rounds for time:
9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (60 lbs or as heavy a ball or mock plate slam as you can find)
*Rack Thruster - Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.
*After you complete the Rack Thrusters, Bear Crawl 20 yards to your ball, plate, bag of dog food or whatever you are using and perform ball slams. Sprint back 20 yards to original starting position and repeat.
11/12/10-Friday
Power Snatch 8x2
Strict Chin Ups 3 x max reps
Complete 8 rounds:
1 Max Height Box Jump
Sprint 40 yards
*recover as needed between efforts
Strict Chin Ups 3 x max reps
Complete 8 rounds:
1 Max Height Box Jump
Sprint 40 yards
*recover as needed between efforts
11/11/10-Thursday
Power Clean & Jerk 3+1, 3+1, 3+1, 3+1, 3+1
*perform 3 power cleans and on last clean jerk the weight.
Complete 7 rounds, 2 minutes per round:
10 Calorie Row
5 Plyo Push Ups & 10 KB Swings (to be completed downstairs!) - 2 pood
*Failure to finish within two minutes equals one burpee per second after two minutes.
*perform 3 power cleans and on last clean jerk the weight.
Complete 7 rounds, 2 minutes per round:
10 Calorie Row
5 Plyo Push Ups & 10 KB Swings (to be completed downstairs!) - 2 pood
*Failure to finish within two minutes equals one burpee per second after two minutes.
Sunday, November 7, 2010
11/10/10-Wednesday REST DAY
Sunday, November 21th, 2010, will be the first ever CrossFit APE Bike-Run-Bike charitable (BRB) WOD. We will meet at Moore Park at 9:00 a.m. and have fun: Rain, snow or shine!
This event is a donation-only-BRB, suggested donation is $10.00. All proceeds will go to the local "Shop-With-Cop" program (local kids that might not have a Christmas will have one.)
This is just a friendly fun get together.
The WOD will consist of a mountain bike ride, a run and then ride your bike to the finish. The trails will be marked prior to the BRB all you have to do is have fun, and make it from point A to point B. If you do not have a bike or are not comfortable on a mountian bike, then come and run/walk the marked (apprximately three miles) of trails with us.
We will be sharing the trails with everyone so remember this will not be a race! Helmets will be required.
This event is open to everyone!
This event is a donation-only-BRB, suggested donation is $10.00. All proceeds will go to the local "Shop-With-Cop" program (local kids that might not have a Christmas will have one.)
This is just a friendly fun get together.
The WOD will consist of a mountain bike ride, a run and then ride your bike to the finish. The trails will be marked prior to the BRB all you have to do is have fun, and make it from point A to point B. If you do not have a bike or are not comfortable on a mountian bike, then come and run/walk the marked (apprximately three miles) of trails with us.
We will be sharing the trails with everyone so remember this will not be a race! Helmets will be required.
This event is open to everyone!
11/09/10-Tuesday
Deadlift 5 RM
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull Ups
Ball Slams 40 lbs
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull Ups
Ball Slams 40 lbs
11/08/10-Monday
Squat 5x5 (new PR)
Press 8x3 @ 65% of 1 RM (45 sec rest)
Complete 8 rounds:
3 Hang Power Cleans - 155 lbs
6 Jump Touches - 24" Height
Sprint 25 yards
*Rest 15 seconds between rounds
*For Jump Touches, place a mark 24" above your highest reach with a fully extended arm. Count a rep if when you jump you touch your mark.
Press 8x3 @ 65% of 1 RM (45 sec rest)
Complete 8 rounds:
3 Hang Power Cleans - 155 lbs
6 Jump Touches - 24" Height
Sprint 25 yards
*Rest 15 seconds between rounds
*For Jump Touches, place a mark 24" above your highest reach with a fully extended arm. Count a rep if when you jump you touch your mark.
Wednesday, November 3, 2010
11/06/10-Saturday
Perform for time:
10 Deadlifts @ body weight
Sprint 4 x 100 meters (30 secs rest)
10 Deadlifts @ body weight
Sprint 4 x 100 meters (30 secs rest)
10 Deadlifts @ body weight
10 Deadlifts @ body weight
Sprint 4 x 100 meters (30 secs rest)
10 Deadlifts @ body weight
Sprint 4 x 100 meters (30 secs rest)
10 Deadlifts @ body weight
11/05/10-Friday
Complete the following in the least about of sets as possible:
50 Handstand Push Ups
100 Pull ups
*Complete 50 HSPU by coming from lockout to top of your heading touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.
50 Handstand Push Ups
100 Pull ups
*Complete 50 HSPU by coming from lockout to top of your heading touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.
11/04/10-Thursday
Bench Press 5x5
Complete 3 rounds:
2 Squats @ 88% of 1 RM
Rest 3 minutes
2 Squats @ 88% of 1 RM
Rest 5 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 3 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 5 minutes between rounds
Complete 3 rounds:
2 Squats @ 88% of 1 RM
Rest 3 minutes
2 Squats @ 88% of 1 RM
Rest 5 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 3 minutes
6 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 5 minutes between rounds
Monday, November 1, 2010
Sunday, October 31, 2010
11/02/10-Tuesday
Press 5x1
Weighted Chin Ups 1, 1, 1, 1, 1, 1, 1
Complete 3 rounds for time:
10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - left
*rest 45 seconds between rounds
Weighted Chin Ups 1, 1, 1, 1, 1, 1, 1
Complete 3 rounds for time:
10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 2 pood
25 yard One Arm Farmer Walk with KB in rack position - left
*rest 45 seconds between rounds
11/01/10-Monday
Front Squat 3, 3, 3, 3, 3
Gymnastics Skill Work 20 minutes
Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups
Rest 45 seconds between rounds
*On lunge, back knee has to touch the ground (be careful to just "kiss" the ground) to be counted.
*For rotational box jumps, start by facing the box, jump and rotate to the right 90 degrees landing on the box. Step down and jump again, this time rotating 90 degrees to the left landing on the box. One jump to the right and one to the left counts as one rep. Start and land in a good athletic position.
Gymnastics Skill Work 20 minutes
Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Strict Pull Ups
Rest 45 seconds between rounds
*On lunge, back knee has to touch the ground (be careful to just "kiss" the ground) to be counted.
*For rotational box jumps, start by facing the box, jump and rotate to the right 90 degrees landing on the box. Step down and jump again, this time rotating 90 degrees to the left landing on the box. One jump to the right and one to the left counts as one rep. Start and land in a good athletic position.
Sunday 1.5 hour ride/run Moore Park. Mt. Shasta in the background.
The best and worst Halloween candies:
The best1. Jolly Ranchers: Three of these hard candies have 70 calories, no fat and 11 grams of sugar. It's hard to do much better than that.
2. Blow Pops: This 18-gram candy-gum combo has 60 calories, no fat and 13 grams of sugar.
3. Gobstoppers: Nine pieces of this everlasting treat have 60 calories, no fat and 14 grams of sugar.
4. Pixy Stix: There are 60 calories, 0 grams of fat and 15 grams of sugar in seven straws of this fruit-flavored candy.
5. Candy corn: Nineteen pieces of this ultimate Halloween candy has 140 calories, no fat and 32 grams of sugar.
The worst
1. Mr. Goodbar: A 49-gram Mr. Goodbar will cost you 250 calories, 17 grams of fat (including seven grams of saturated fat) and 23 grams of sugar.
2. NutRageous: Another nutty candy, a 51-gram NutRageous bar, will run you 260 calories, 16 grams of fat (including five grams of saturated fat) and 22 grams of sugar.
3. Snickers: Maybe a Snickers bar really should be a meal on its own. A 59-gram bar has 280 calories, 14 grams of fat — (including five grams of saturated fat) and 30 grams of sugar.
4. Baby Ruth: A 60-gram bar has 280 calories, 14 grams of fat (including 8 grams of saturated fat). It also has 33 grams of sugar, the second-highest sugar total among the candies examined, better only than a 60-gram 3 Musketeers candy bar that has 40 grams of sugar (though a 3 Musketeers bar has only eight grams of total fat).
5. Mounds: The only candy on our "Worst 5" list to not have peanuts, a 49-gram bar of this coconut treat has 230 calories, 13 grams of fat and 21 grams of sugar. It also has 10 grams of saturated fat, the most of any of the 37 surveyed candies.
Saturday, October 30, 2010
Wednesday, October 27, 2010
10/30/10-Saturday
Complete 6 rounds:
1 Minute of Calorie Row
1 Minute to perform 15 KB Swings - 2 pood
*You have one minute to row for calories. You have the second minute to perform 15 KB swings.
1 Minute of Calorie Row
1 Minute to perform 15 KB Swings - 2 pood
*You have one minute to row for calories. You have the second minute to perform 15 KB swings.
10/29/10-Friday
Complete for time:
20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
2 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
4 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
6 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
8 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
10 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
12 Towel Pull Ups
20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
2 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
4 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
6 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
8 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
10 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
12 Towel Pull Ups
10/28/10-Thursday
Bench Press 5x1
Dips 3 x max reps
Russian Stim
Complete 3 rounds:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 3-4 minutes between rounds
Dips 3 x max reps
Russian Stim
Complete 3 rounds:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 3-4 minutes between rounds
Saturday, October 23, 2010
10/25/10-Tuesday
Deadlift 5 RM (add 10 lbs to last workout)
4 rounds for time:
Max Rep Push Ups
Max Rep Strict Pull Ups
15 GHD Sit Ups
250 meter row
4 rounds for time:
Max Rep Push Ups
Max Rep Strict Pull Ups
15 GHD Sit Ups
250 meter row
10/24/10-Monday
Squat 5x2
Press 5x5 (new PR)
Hand Stand Holds 3 x max time (1 min rest)
Complete 10 rounds:
5 Lateral Hops - 20 inch height
20 yard sprint
Rest 60 seconds between rounds
*Alternate starting sides every round
*Start on the side of the box and perform a lateral jump over the 20 inch height landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard sprint.
Press 5x5 (new PR)
Hand Stand Holds 3 x max time (1 min rest)
Complete 10 rounds:
5 Lateral Hops - 20 inch height
20 yard sprint
Rest 60 seconds between rounds
*Alternate starting sides every round
*Start on the side of the box and perform a lateral jump over the 20 inch height landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard sprint.
Friday, October 22, 2010
Thursday, October 21, 2010
10/22/10-Friday
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Ring Dips
Seated Med Ball Sit Up Throws - 20 lbs
20 yard Farmer's Walk - As Heavy As Possible
*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.
*Complete one 20 yard Farmer's Walk at the end of every round.
Ring Dips
Seated Med Ball Sit Up Throws - 20 lbs
20 yard Farmer's Walk - As Heavy As Possible
*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.
*Complete one 20 yard Farmer's Walk at the end of every round.
Sunday, October 17, 2010
10/21/10-Thursday
10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
10/19/10-Tuesday
Complete 3 rounds:
1 Full Gasser
10 Power Cleans 185 lbs
5 Push Jerks 185 lbs
*rest 45 seconds between rounds
1 Full Gasser
10 Power Cleans 185 lbs
5 Push Jerks 185 lbs
*rest 45 seconds between rounds
10/18/10-Monday
Squat 5x5 @ 90% of 5 RM
Shouldar Press 5x1
1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start
*rest as needed between rounds
4 corner drill
Shouldar Press 5x1
1 20 yard Four Cone Drill - Right Side Start
1 20 yard Four Cone Drill - Left Side Start
*rest as needed between rounds
4 corner drill
Monday, October 11, 2010
10/16/10-Saturday
25 Sledge Hammer Strikes
*You have 1 minute to get 25 Sledge Hammer Strikes. If you do not get 25 Sledge Hammer Strikes in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 12 minutes.
*For every penalty counted, perform 5 burpees.
10/15/10-Friday
Complete 5 rounds:
Max Rep Bench Press - Body Weight
Sprint 1/2 Gasser
10/14/10-Thursday
Shoulder Press 3x5 (add 5 lbs to last workout)
Complete 10 rounds for time:
3 Squats @ 65% of 1 RM
6 Ring Dips
Complete 10 rounds for time:
3 Squats @ 65% of 1 RM
6 Ring Dips
10/12/10-Tuesday
Deadlift 5 RM
Strict Pull Ups 3 x max
On the Minute:
Perform 2 Power Snatches & 4 burpees for 12 minutes.
Go as heavy as possible on power snatches.
Strict Pull Ups 3 x max
On the Minute:
Perform 2 Power Snatches & 4 burpees for 12 minutes.
Go as heavy as possible on power snatches.
Tuesday, October 5, 2010
10/11/10-Monday
Complete 6 rounds:
10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards
*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 2 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.
*rest 90 seconds between rounds.
10 Walking Barbell Lunges - 35%-40% of 1 RM Squat
2 Max Distance Broad Jumps
Sprint 10 yards, touch and sprint back 10 yards
*Place the bar on your back and walking lunge 5 right, 5 left. Make sure to take a long stride and barely touch your back knee to the ground. Drop the bar and perform 2 max distance broad jumps. After landing the last broad jump sprint 10 yards, touch the line and sprint back 10 yards.
*rest 90 seconds between rounds.
10/09/10-Saturday
"Religion"
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"
*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20"
*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.
10/08/10-Friday
Bench Press 5x1
Find Max Height Box Jump
The Volkswagen 2.0
15, 10, 5 reps of:
Bench Press @ 65% of 1 RM
Ring Dips
Pull Ups
Find Max Height Box Jump
The Volkswagen 2.0
15, 10, 5 reps of:
Bench Press @ 65% of 1 RM
Ring Dips
Pull Ups
10/07/10-Thursday
Overhead Squat 5x1
Power Snatch 8x2
Complete 5 rounds:
Max Rep Handstand Push Ups
*rest as needed between rounds
Then...
Complete:
8 x 100 yard sprints
*rest 45 seconds between rounds
Power Snatch 8x2
Complete 5 rounds:
Max Rep Handstand Push Ups
*rest as needed between rounds
Then...
Complete:
8 x 100 yard sprints
*rest 45 seconds between rounds
Sunday, October 3, 2010
10/05/10-Tuesday
Deadlift 3 @ 80%, 3 @ 85%, 3 @ 90%
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
10/04/10-Monday
Squat 20 RM (add 10 lbs from last 20 RM)
*Go for broke and find you back squat 20 RM
*RM = Rep Max (check the FAQ if you have any questions
Complete 5 rounds of:
5 Hang Power Cleans 185 lbs
3 Box Overs w/ 20" box
50 yard sprint
*Rest 60 seconds between rounds.
*For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box roll right into the sprint.
*Go for broke and find you back squat 20 RM
*RM = Rep Max (check the FAQ if you have any questions
Complete 5 rounds of:
5 Hang Power Cleans 185 lbs
3 Box Overs w/ 20" box
50 yard sprint
*Rest 60 seconds between rounds.
*For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box roll right into the sprint.
Wednesday, September 29, 2010
10/02/10-Saturday
Perform as many rounds as possible in 8 minutes:
7 Dumbbells Thrusters 45 lbs
7 Ball Slams 40 lbs
7 Dumbbells Thrusters 45 lbs
7 Ball Slams 40 lbs
10/01/10-Friday
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
2 Power Cleans
*Use 75%-80% of 1 RM
Complete 10 rounds of:
Sprint 50 yard
*Rest 30 seconds between sprints
09/30/10-Thursday
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.
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
09/28/10-Tuesday
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.
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.
09/27/10-Monday
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
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
Wednesday, September 22, 2010
09/25/10-Saturday
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.
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.
09/24/10-Friday
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.
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.
09/23/10-Thursday
Deadlift 3 @ 80%, 3 @ 85%, 3 @ 90%+
Press 3, 3, 3, 3, 3
Complete:
Ten 100 yard Sprints.
*Rest 45 seconds between sprints.
*Maximal effort for all sprints.
Press 3, 3, 3, 3, 3
Complete:
Ten 100 yard Sprints.
*Rest 45 seconds between sprints.
*Maximal effort for all sprints.
Saturday, September 18, 2010
09/21/10-Tuesday
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.
*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.
09/20/10-Monday
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
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.
09/18/10-Saturday
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.
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.
09/17/10-Friday
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
+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
09/16/10-Thursday
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.
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
09/14/10-Tuesday
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.
Max Rep Bench Press - 185 lbs
3 Max Height Box Jumps
*set a box as high as possible for 3 box jumps.
09/13/10-Monday
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
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
Sunday, September 5, 2010
09/10/10-Friday
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
Complete 9 rounds for time of:
5 Strict Pull Up
5 DB Thrusters 50 lbs
5 Burpees
Never Forget!
09/09/10-Thursday
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
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.
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.
09/07/10-Tuesday
Complete 8 rounds:
40 yard sprints
*rest 30 seconds between efforts
then...
Complete as many rounds as possible in 8 minutes of:
5 Power Cleans to Push Press 155 lbs
5 Ring Dips
40 yard sprints
*rest 30 seconds between efforts
then...
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.
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
09/04/10-Saturday
Complete:
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.
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.
09/03/10-Friday
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
On the Minute:
Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.
*Go as heavy as possible on power cleans
Monday, August 30, 2010
09/02/10-Thursday
Front Squat 5x2
Press 5x2
For time:
Sprint 200 yards
50 Knees to Elbows
Sprint 200 yards
40 Knees to Elbows
Sprint 200 yards
30 Knees to Elbows
Sprint 200 yards
20 Knees to Elbows
Sprint 200 yards
10 Knees to Elbows
Press 5x2
For time:
Sprint 200 yards
50 Knees to Elbows
Sprint 200 yards
40 Knees to Elbows
Sprint 200 yards
30 Knees to Elbows
Sprint 200 yards
20 Knees to Elbows
Sprint 200 yards
10 Knees to Elbows
08/31/10-Tuesday
Power Clean 5x3
Hand Stand Holds 3 x max time (2 min rest)
21, 15, 9 reps of:
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row
Hand Stand Holds 3 x max time (2 min rest)
21, 15, 9 reps of:
Push Press 135 lbs
Ring Dips
Burpee
Calorie Row
08/30/10-Monday
8 rounds for time:
Sprint 50 yards
5 right arm KB power snatch 2 pood
5 left arm KB power snatch 2 pood
7 pull ups
Sprint 50 yards
5 right arm KB power snatch 2 pood
5 left arm KB power snatch 2 pood
7 pull ups
Saturday, August 21, 2010
08/28/10-Saturday
Complete 3 rounds:
You have 2 minutes to complete the following:
Complete the cycle 5 times with 135 lbs of:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard sprints.
Rest 2 minutes between rounds.
*You have to complete each round in 2 mintues to count it completed.
You have 2 minutes to complete the following:
Complete the cycle 5 times with 135 lbs of:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard sprints.
Rest 2 minutes between rounds.
*You have to complete each round in 2 mintues to count it completed.
08/27/10-Friday
Power Snatch 8x2
As many rounds as possible in 15 minutes:
3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows
As many rounds as possible in 15 minutes:
3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows
08/26/10-Thursday
Squat 5x1
Press 5x5 (set new PR)
Ring Pull Ups 3x15 (chest to hands)
For time:
Sprint 1/2 Gasser
20 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
15 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
10 Dumbbell Hang Cleans 50 lbs
Sprint 1/2 Gasser
5 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
Press 5x5 (set new PR)
Ring Pull Ups 3x15 (chest to hands)
For time:
Sprint 1/2 Gasser
20 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
15 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
10 Dumbbell Hang Cleans 50 lbs
Sprint 1/2 Gasser
5 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
08/24/10-Tuesday
"4th Quarter is Ours"
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315 lbs (scale as needed)
10 Burpees
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315 lbs (scale as needed)
10 Burpees
08/23/10-Monday
-Deadlift 4, 4, 4, 4 @ 80% of 1 RM (1 min rest)
-Strict Pull Ups 3 x max reps (3 min rest)
10 True Push Ups
-Strict Pull Ups 3 x max reps (3 min rest)
As many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups10 True Push Ups
Thursday, August 19, 2010
08/21/10-Sautrday
Four rounds for total reps of:
One Arm 45 lbs DB Power Snatch RT, 30 seconds
Rest 30 seconds
One Arm 45 lbs DB Power Snatch LT, 30 seconds
Rest 30 seconds
Supine Ring Row, 30 seconds
Rest 30 seconds
Box Jumps, 30 seconds
Rest 30 seconds
One Arm 45 lbs DB Power Snatch RT, 30 seconds
Rest 30 seconds
One Arm 45 lbs DB Power Snatch LT, 30 seconds
Rest 30 seconds
Supine Ring Row, 30 seconds
Rest 30 seconds
Box Jumps, 30 seconds
Rest 30 seconds
08/20/10-Friday
Gymnastics work - 20 minutes: bars, dips, rings..........
Hand Stand Holds 3 x max time (1 min rest)
For time:
9 Clean & Jerks
Sprint 1 Gasser
6 Clean & Jerks
Sprint 1/2 Gasser
3 Clean & Jerks
Sprint 1/4 Gasser
*Go as heavy as possible
Hand Stand Holds 3 x max time (1 min rest)
For time:
9 Clean & Jerks
Sprint 1 Gasser
6 Clean & Jerks
Sprint 1/2 Gasser
3 Clean & Jerks
Sprint 1/4 Gasser
*Go as heavy as possible
Sunday, August 15, 2010
08/19/10-Thursday
Weighted Step Ups 4x8 (4 ea leg)
Bench 8x3 @ 65% of 1 RM (45 seconds rest)
"The Volkswagen"
21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups
Bench 8x3 @ 65% of 1 RM (45 seconds rest)
"The Volkswagen"
21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups
08/17/10-Tuesday
Deadlift 5, 5, 5
Strict Pull Ups 5 x max reps (1 mins rest)
Complete 10 rounds for time of:
3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups
Strict Pull Ups 5 x max reps (1 mins rest)
Complete 10 rounds for time of:
3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups
Friday, August 13, 2010
08/16/10-Monday
Squat 5x1
Press 5x5
Perform 6 rounds of:
10 KB Swings - 2 Pood
15 Toes to Bar
20 Double Unders
Press 5x5
Perform 6 rounds of:
10 KB Swings - 2 Pood
15 Toes to Bar
20 Double Unders
08/14/10-Saturday
DB Thrusters 50 lbs for 1 minute
Rest 1 minute
Ball Slams for 1 minute (40 lbs)
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
Rest 1 minute
*Keep Score by Total Number of Reps Per Round
Monday, August 9, 2010
08/13/10-Friday
Weighted Pull Up 3 x max rep @ 30% of body weight
Complete as many rounds as possible in 12 minutes:
5 Any way overhead 185 lbs
10 Push Ups
15 GHD Back Extensions
Complete as many rounds as possible in 12 minutes:
5 Any way overhead 185 lbs
10 Push Ups
15 GHD Back Extensions
08/12/10-Thursday
-Weighted Step Ups 4 sets of 8 (load a bar, use a 20" box & 4 ea leg alternating)
-Bench 8 sets of 3 @ 65% of 1 RM (45 seconds rest)
Complete 10 rounds for time:
3 Power Snatches @ 75% of 1 RM
5 Handstand Push Ups
7 Ball Slams 40 lbs
-Bench 8 sets of 3 @ 65% of 1 RM (45 seconds rest)
Complete 10 rounds for time:
3 Power Snatches @ 75% of 1 RM
5 Handstand Push Ups
7 Ball Slams 40 lbs
08/10/10-Tuesday
-Deadlift 5, 5, 5
-Strict Pull Ups 5 x max reps (1 mins rest)
"Lizzie"
12, 9, 6, 3 for reps:
Power Cleans 185 lbs
Ring Dips
Thursday, August 5, 2010
08/09/10-Monday
Press 3x5 (add 5lbs to last workout)
Complete 5 rounds for time:
7 KB Swings - 2 pood
7 KB SDHP - 2 pood
Sprint 50 yards
*Use the 50 yard walk back to the KB as rest between rounds.
08/07/10-Saturday
DB Quarter Gone Bad:
Five rounds for total reps of:
DB Thrusters 50 lbs, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Five rounds for total reps of:
DB Thrusters 50 lbs, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Tuesday, August 3, 2010
08/06/10-Friday
Strength:
Power Snatch 8x2
WOD:
Complete 7 rounds:
Handstands Holds for maximum time
10 Supine Ring Pull Ups
08/05/10-Thursday
Strength:
Squat 5x5 (set new PR)
Bench 5x1
Full Glute Ham Raises 3 x 15
WOD:
21, 15, 9 reps of:
One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar
Kenny Rogers video-funny!
Squat 5x5 (set new PR)
Bench 5x1
Full Glute Ham Raises 3 x 15
WOD:
21, 15, 9 reps of:
One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar
Kenny Rogers video-funny!
Monday, August 2, 2010
Wednesday, July 28, 2010
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.
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.
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.
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.
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.
Sunday, July 25, 2010
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)
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)
07/27/10-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
*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
Thursday, July 22, 2010
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.
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 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
Monday, July 19, 2010
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.
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
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)
- 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
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
Wednesday, July 14, 2010
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!
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
+
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
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
Friday, July 9, 2010
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
(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
Snatch - build to a 1RM
rest as needed
part 2:
Run 400 m @ 95%
rest 6 min x 3
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
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
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
Monday, July 5, 2010
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
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"
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
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
Monday, June 28, 2010
07/04/10-Sunday Happy Independence Day!
If your going to work out, here it is:
A1. Bench Press - 165# amrap; rest 10 sec
A2. AMRAP Chin Ups; rest 3 min
5 sets
(score is total reps)
rest 4 hours
part 2
8 sets:
Row 30 sec @ 100% effort
Rest 2:30
07/03/10-Saturday
"Gwen"
Clean and Jerk - 15,12,9; rest 5 min MAX b/t sets
(pick weights as needed, they can go up and down, bar CANNOT rest on ground at any time in set; score is weight used in kilos per set multiplied by the reps - i.e. 80 kg x 15 + 85 kg x 12 + 90 kg x 9 is score)
rest as needed
part 2:
For time:
12 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
9 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
6 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
06/30/10-Wednesday
A1. Clean Grip Dead Lift @ 31X1; build to a tough 3 - 5 sets; rest 2 min
A2. Ring Dips - amrap kipping x 5; rest 2 min
B. Hang Squat Clean - 3,3,3; rest 2 min - weight cannot touch floor once picked up
C. Toes to Bar - 3 sets of 15; rest 60 sec
A2. Ring Dips - amrap kipping x 5; rest 2 min
B. Hang Squat Clean - 3,3,3; rest 2 min - weight cannot touch floor once picked up
C. Toes to Bar - 3 sets of 15; rest 60 sec
06/29/10-Tuesday
A1. Push Press @ 22X2; 3.3 x 5; rest 3 min
A2. Chin Ups - 25 unbroken x 5; rest 3 min
A2. Chin Ups - 25 unbroken x 5; rest 3 min
Thursday, June 24, 2010
06/27/10-Sunday
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
06/26/10-Saturday
Part 1:
5 sets for highest total for 5 sets:
Power Clean x 1
Squat Clean x 2
Split Jerk x 3
Front Squat x 4
rest 3 min
(all touch and go reps, no rests allowed at ANY point; total all loads for 5 sets as score)
rest 1 hour
Part 2:
Row 1K @ 90%
20 muscle ups @ highest speed possible
Row 1K @ 90%
rest 1 hour
Part 3:
30,25,20,15,10,5 rep rounds for time;
GHD Sit ups unbroken
KBS unbroken - 2pd
5 sets for highest total for 5 sets:
Power Clean x 1
Squat Clean x 2
Split Jerk x 3
Front Squat x 4
rest 3 min
(all touch and go reps, no rests allowed at ANY point; total all loads for 5 sets as score)
rest 1 hour
Part 2:
Row 1K @ 90%
20 muscle ups @ highest speed possible
Row 1K @ 90%
rest 1 hour
Part 3:
30,25,20,15,10,5 rep rounds for time;
GHD Sit ups unbroken
KBS unbroken - 2pd
Saturday, June 19, 2010
Friday, June 18, 2010
06/24/10-Thursday
A1. Press Cluster @ 21X1; 2.2.2 x 4; rest 2 min
A2. GH Raises @ 20X0; 15 x 4; rest 2 min
B. 10-1 unbroken HSPU ladder for time
C. DB Powell Raises @ 3010; 5-7/arm x 3; rest 45 sec b/t arms
A2. GH Raises @ 20X0; 15 x 4; rest 2 min
B. 10-1 unbroken HSPU ladder for time
C. DB Powell Raises @ 3010; 5-7/arm x 3; rest 45 sec b/t arms
06/23/2010-Wednesday
21,18,15,12,9,6,3 rep rounds for time:
Front Squat - 185#/135# (from rack)
Chin Ups
Front Squat - 185#/135# (from rack)
Chin Ups
06/22/10-Tuesday
A1. Dead Lift @ 22X1; 2-3 x 7; rest 180 sec
A2. Close Grip Bench Press @ 30X0; 3.3 x 7; rest 180 sec
B1. KBS heavy - 21 unbroken x 3; rest 10 sec
B2. 75 push ups; rest 180 sec
A2. Close Grip Bench Press @ 30X0; 3.3 x 7; rest 180 sec
B1. KBS heavy - 21 unbroken x 3; rest 10 sec
B2. 75 push ups; rest 180 sec
06/20/10-Sunday
Part 1:
Run 4 min @ 5K pace
walk rest 2 min
repeat 5 times
rest 2 hours
part 2:
For 10 min on the minute:
2 Power Clean - 80% of 1RM
rest EXACTLY 3 min
As many total reps in 12 minutes;
5 unbroken HSPU
5 muscle ups
rest EXACTLY 3 min
AMRAP Double Unders in 5 minutes
Score is weight used in # for cleans + total reps in couplet + total DU reps.
Run 4 min @ 5K pace
walk rest 2 min
repeat 5 times
rest 2 hours
part 2:
For 10 min on the minute:
2 Power Clean - 80% of 1RM
rest EXACTLY 3 min
As many total reps in 12 minutes;
5 unbroken HSPU
5 muscle ups
rest EXACTLY 3 min
AMRAP Double Unders in 5 minutes
Score is weight used in # for cleans + total reps in couplet + total DU reps.
Monday, June 14, 2010
06/18/10-Friday REST DAY
I tried to put a picture of the Cooper's new, awsome, baby on the site, but failed at transfering the file.
Congrats Coopers! I'll work on the photo.
Benjamin Joel Cooper
8lbs 5oz
20.5 inches
Push really really hard for time.......3.2.1.....GO!
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