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OCTOBER 31, 2008
Overhead Squat x 1-1-1-1-1-1-1-1
Find your max, or practice your technique!
OCTOBER 30, 2008
KB Swings x 16kg
Ring Push ups
Push press @ 75lbs
ABmat Sit Ups
Box Jumps @ 24”
Squats
Plank
Row
Pull ups
Wall Ball x 10lbs
2 rounds of 75 second stations.
Rest exactly 2 minutes between rounds.
OCTOBER 29, 2008
5 x Thruster
7 x Hang Power Clean
10 x Sumo Deadlift High Pull
With a 95lb bar, get as many rounds as possible (AMRAP) in 20 min!
The challenge is on! Here’s the “re-test.” We’ve been training for this event for one weeks time. Use the same weight as last week and let’s PR our scores, then we’ll put this to rest for a while!
OCTOBER 28, 2008
For Time:
800m Run
30 x Pull ups
4 rounds
OCTOBER 27, 2008
10 x Thruster
5 x Hang Power Clean
7 x Sumo Deadlift High Pull
With a 95lb bar, get as many rounds as possible (AMRAP) in 20 min!
This is not the same workout as Wednesday, nor Saturday! We are training specifically for a sport. Instead of our sport being football or track, it is 5x thrusters, 7x hang power cleans, and 10xsumo deadlift high pulls for AMRAP in 20min. We must specialize to get good at an event, but specializing has the downside that all else gets compromised. Our fitness is broad and inclusive and to achieve this we mustn’t specialize. We will never beat a weightlifter in the Clean, nor the Sprinter in 100m, nor the gymnast on the bars – but we will beat them at what we do (broad, inclusive, random) and we will do better than them at events we both don’t do! We are here training for one week to get better at his event, and everyone’s scores should go up come Wednesday’s “re-test.” This specific specialization, however, is for an event that will build foundational skills and technique and make us better CrossFitters, or non-specialists!
Did you get all that? Read it again and digest; it is conerstone.
OCTOBER 25, 2008
7 x Thruster
10 x Hang Power Clean
5 x Sumo Deadlift High Pull
With a 95lb bar, get as many rounds as possible (AMRAP) in 20 min!
This is not the same workout as Wednesday. You can’t pick and choose what comes at you; nature is completely random in throwing obstacles and tasks at you. We mirror that aspect in our training in order to attain a broad, general, and inclusive brand of fitness that will have our warriors prepared for their respective battles. This same brand of “survival” type training is paramount in reducing body fat, while increasing lean mass. Go figure: training like an athlete, makes you look like an athlete!
OCTOBER 24, 2008
Max Handstand Push Ups
Max Pull ups
5 Rounds
Take a penalty of 15 Double Unders for every round that you are unable to do at least one handstand push up – payable in full at the finish!
Body control is a foundation of overall, broad fitness. Learn it… love it… live it!
OCTOBER 23, 2008
Deadlift 2-2-2-2-2...
Tabata Pull Ups...
Find your Max Box Jump...
95lb OH Squat – max out on reps (one set)!
Perform efforts in any order you wish and rest in between efforts as long as you wish! (recommended rest between efforts is 3 min)
Check these out!
OCTOBER 22, 2008
5 x Thruster
7 x Hang Power Clean
10 x Sumo Deadlift High Pull
With a 95lb bar, get as many rounds as possible (AMRAP) in 20 min!
This one was on the main site a few days back and has the possibility of being at once tortuous and enjoyable! Let’s give it a go and compare with the rest of the CF world.
Sumo Deadlift High Pull – here
OCTOBER 21, 2008
90 seconds x Box Jumps (24”)
90 seconds x Push Ups
90 seconds x Jump Rope
90 seconds x Pull Ups
90 seconds x Wall Ball Shots (10, 6lb)
90 seconds x Sit Ups (abmat)
90 seconds x KB Snatch (16, 12kg)
Move from movement to movement with a continuous running clock!
Rest exactly 5:15; then…
Repeat for 60 seconds; then…
Rest exactly 3:30; then…
Repeat for 30 seconds; then…
Go home and cry!
Score total number of reps.
The kipping pull up is our favorite version due to it’s high power capacity and recruiting the hips to leverage the load with the core. Practice your kip!
OCTOBER 20, 2008
Run 400M
25 x Press (65, 45)
Run 400M
25 x Push Press (85, 65)
Run 400M
25 x Jerk/Squat Jerk (105, 85)
We are again challenged to create power at the hips, extending and transferring to the extremities – exactly how one can move the maximum weight possible, jump the highest, swing the fastest bat… etc. This time we are illustrating what hip power can overcome, namely exhausted extremities. The Press is weak, isolating the shoulders; the Push Press is stronger using the hips to move most of the load, with the shoulders finishing up; the Jerk(or Push Jerk) is strongest using the hips to push all of the load and the shoulders to push you away from the load, completing only the lock!
Check out these for more info:
Push Jerk Elements
OCTOBER 17, 2008
'CINDY'
5 x Pull Ups
10 x Push Ups
15 x Squats
As Many Rounds As Possible (AMRAP) in 20 minutes!
The squat is an extremely difficult but functional movement to master. Thirdworld cultures everywhere use the squat as a resting place when waiting in line or for a bus. These people never lose their ability to squat correctly nor the flexibility and core strength that it takes to support it. Children are great at it in the West – then comes the teenage years into adulthood where sitting in chairs and bending to pick things up (lazy) rather than squatting prevail. Take back your childhood, along with superior flexibility and core strength… Squat!
OCTOBER 16, 2008
Row 250M
21 x BW Deadlift
9 x Box Jumps 24"
Row 250M
15 x BW Deadlift
15 x Box Jumps 24”
Row 250M
9 x BW Deadlift
21 x Box Jumps 24”
We have some athletes seeking diet advice. Mine is always the same “drop what does not grow on trees, walk, swim or otherwise move around.” Insulin is the curse of mankind; leaving the SYMPTOMS of aging in it’s wake: diabetes, heart trouble, acne, hair loss, fat gain, moodiness, memory loss, lethargy… etc. Check out the sites on the right - Mark’s Daily Apple, PaleoDiet, and The IF Life for months of learning enjoyment about what we are adapted to injest!
OCTOBER 15, 2008
'Helen'
400M Run
21 x 24kg KB Swings
12 x Pull Ups
3 Rounds for Time!
Today is the second of three “benchmark” workouts this week, where we use the results to record individual progress. CF or CrossFit swings, are an ugly version that have you swinging the kettlebell directly overhead, and then actively pulling it down – recruiting all of the anterior as well as posterior chain! A real smoker. Check out this video , for proper technique.
OCTOBER 14, 2008
KB Clean and Jerk - Long Cycle
As many reps as possible in 10 mins w/goal of 100
Men 16k; Women 12k!
Rest 5 minutes. Then...
Interval Sprints on Rower
Sprint 250M
6 Rounds - 60 sec rest per.
Get your hips into it! We hear much about hip function around here. Power is generated from the hip and is transferred outward toward the extremities. You won’t throw a powerful punch, hit a homerun, dodge runaway cars, or pick up your children effectively without generating force from the hip and transferring power to the front line extremities. Look here for a good read.
Thrusters
Pull Ups
21-15-9
for time
OCTOBER 10, 2008
KB Snatch (24, 16)
Pull Ups
Row
30 (500) - 20 (500) - 10 (500)
'BARBARA'
20 x Pull Ups
30 x Push Ups
40 x Sit Ups
50 x Squats
5 rounds with rest exactly 3 minutes between each round!
OCTOBER 8, 2008
Row 10,000M
OCTOBER 7, 2008
Grab a heavy Kettlebell and see how high you can go!
OCTOBER 6, 2008
'FUCKIN FORTY'
20 X Pull Ups
40 x KB Snatch
40 x Push Ups
40 x Power Clean
40 x Sit Ups
40 x Box Jumps
40 x OH Squat
40 x KB Jerk
40 ft. x 1 lap Rope Pull
40 x Double Unders
20 x Pull Ups
For time
OCTOBER 4, 2008
7 x Burpees
7 x KB Snatch
7 x Pull up
7 rounds for time.
OCTOBER 3, 2008
5 x KB Snatch
7 x Push up
9 x Squat
3 rounds... Rest 2 min...
7 x Deadlift (Go Heavy)
10 x Box Jumps
4 rounds... Rest 2 min...
5 x OH Squat
7 x Sit ups
9 x Floor Wipers
5 rounds... Rest 2 min...
3 x Power Clean+Front Squat+Hang Power Clean
1 x 50m Sprint
6 rounds w/60 sec rest in between
Done!
OCTOBER 2, 2008
Cancelled.
OCTOBER 1, 2008
'Fight Gone Bad'
3 x 60 second rounds of:
Wall Ball @ 20lb
Sumo Deadlift High Pull @ 75lb
Box Jump @ 24"
Push Press @ 75lb
Row
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