105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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
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