15 Min AMRAP:
5 Burpees
10 KB swings (53/35)
15 ABMAT
Wednesday, December 30, 2009
Monday, December 28, 2009
Saturday, December 26, 2009
Sat. Dec. 26
Tabata Squats:
With a continuously running clock, perform Air Squats, 20 seconds of work, 10 seconds of rest, 8 rounds. Your score is your lowest number of squats for the 8 rounds.
Next, do the same thing with Tabata sit ups, lowest round is also your score.
*each wod is exactly 3:50 long.
With a continuously running clock, perform Air Squats, 20 seconds of work, 10 seconds of rest, 8 rounds. Your score is your lowest number of squats for the 8 rounds.
Next, do the same thing with Tabata sit ups, lowest round is also your score.
*each wod is exactly 3:50 long.
Wednesday, December 23, 2009
Wed. Dec. 23
*the above dog "Paisley," is in the permanent push up position :-)
"Death by Push Ups"
With a continuously running clock, do one push up the first minute, two the second minute, three the third minute. Continue this rep scheme until you cannot complete the amount of push ups that corresponds with the minute you are on.
You score is the highest number of push ups you successfully complete in the corresponding minute (i.e. 15 push ups in the fifteenth minute.)
Tuesday, December 22, 2009
Holiday Work Outs
We will be posting a few workouts you can do on your own over the next couple of days. Keep checking the site. Merry Christmas.
Monday, December 21, 2009
Friday, December 18, 2009
Thursday, December 17, 2009
Tuesday, December 15, 2009
Monday, December 14, 2009
Saturday, December 12, 2009
Thursday, December 10, 2009
Fri. Dec. 11
15 Min AMRAP:
10 HSPU
10 Box Jumps
10 Tire Sledge
WHY DIGESTIVE ENZYMES ARE CRITICAL TO YOUR HEALTH
By Natural Bias
Good health is dependent on properly digesting and absorbing the food we eat, and in turn, this ability is dependent on the availability of digestive enzymes. Although you’ve probably heard of digestive enzymes, chances are that your diet is deficient in them and that your potential for optimal health is being compromised as a result.
Enzymes are proteins that facilitate chemical reactions. Nearly every biological function of a cell depends on enzymes, and as such, they’re critical to our health. Similar to the theory that mammals are limited to approximately 1 billion heartbeats, it’s also believed that we have a limited capacity for enzyme production. Based on this theory, anything that puts unnecessary demand on the body to produce enzymes, such as a diet that’s deficient in them, could compromise health and shorten lifespan.
Enzymes Aren’t Just For Digestion
As I already mentioned, enzymes facilitate nearly all cellular activity which means that they support the function of organs, glands, and all other types of tissue that are critical to life. When digestive enzymes are not obtained through diet and the body must manufacture more of them to compensate, this infringes on the resources that are available to produce the metabolic enzymes that are needed to support these other important functions. Because of this, it’s desirable to regularly eat food that’s rich in enzymes and minimizes this unnecessary burden.
The activity of enzymes often depends on a variety of external factors such as temperature and pH, and when such external conditions are not appropriate, enzymes will remain inactive. This conditional behavior is what allows foods to be digested by the very same enzymes that they naturally contain. Research has shown that the digestive system recognizes when these enzymes exist in the food we eat, and in response, is able to conserve resources by limiting production of additional enzymes. As such, foods that are rich in enzymes are easier to digest because they reduce the burden on the digestive system, and by doing so, they also preserve the body’s capacity to produce metabolic enzymes.
In addition to breaking down the food we eat, digestive enzymes are also important to immune function. They help to break down bacteria, viruses, parasites, and damaged cells, all of which can pose a significant threat to our health. Furthermore, when digestive enzymes are obtained through diet, the resulting conservation in digestive effort reduces the chance of immune function being impaired by a limitation in capacity to produce metabolic enzymes.
Why the Modern Diet is Deficient in Enzymes
The enzymes naturally found in food are destroyed at 118 degrees Fahrenheit. As such, cooked food is generally lacking in enzymes and forces the body to compensate by producing more of its own. Because most processed foods are highly refined and exposed to high temperatures, they’re typically depleted of enzymes as well. Unfortunately, these two categories of food are staples of the modern diet. The pancreas produces most of the digestive enzymes that are needed to compensate for such a diet, and research has shown that such a burden causes it to enlarge which is generally recognized as a warning sign of overuse and dysfunction.
Natural whole foods are the foundation of a truly healthy diet, and consuming them raw will provide a natural supply of digestive enzymes that will relieve the body of unnecessary burden. In turn, the additional resources that remain will be available to produce the metabolic enzymes that will help to fight illness, prevent disease, slow aging, and promote optimal health.
Incorporating Digestive Enzymes Into Your Diet
Consuming more raw food to benefit from a natural external supply of digestive enzymes doesn’t mean that you need to become fanatical about eating everything raw. In fact, some vegetables can interfere with digestion and absorption when eaten raw, and some anthropologists believe that the cooking of meat has made important contributions to our evolution including a significant increase in brain size. In my opinion, the best way to incorporate digestive enzymes into your diet is to find a compromise between cooked and raw. An additional benefit of doing so is that raw foods are very easy to prepare and will reduce your cooking time.
Enzymes aren’t the only nutrients that are damaged or destroyed by heat, so the more you cook your food, the less nutritious it will be. I eat all fruit and nearly all vegetables raw, and although I typically cook meat, I do so at a low temperature of 225 degrees Fahrenheit or below. On occasion, I’ll eat beef or fish completely raw. Although some might say this increases the risk of infection, I believe this is much less of a concern with the quality of food that I buy. Either way, this is one of the many decisions in life that you’ll have to take accountability for and make yourself.
Another simple and natural way to take advantage of digestive enzymes is to chew more thoroughly. Saliva naturally contains enzymes that break down carbohydrates and fat, so the more time you spend chewing, the more of a chance these enzymes will have to predigest the food you eat. Furthermore, thorough chewing will break down food more completely, result in more surface area being exposed to enzymes, and in turn, reduce digestive burden.
The Value of Digestive Enzyme Supplements
Although I prefer to error on the side of obtaining nutrients from whole foods rather then supplements, I think digestive enzymes are worth consideration, especially if most of the food you eat is cooked or processed. While most supplements are intended to provide vitamins or minerals that aren’t adequately obtained through diet, digestive enzymes facilitate the ability to obtain more of these nutrients from the food we eat, and they reduce digestive burden in the process.
The digestive enzymes in supplements originate from animals or plants. Although both are beneficial, many people prefer plant enzymes because they have been shown to be more effective. In addition, it’s difficult to verify the quality of animal enzymes and be sure that they haven’t been taken from unhealthy livestock that were raised in factory farm conditions.
Although there are many different digestive enzymes, they all fall fit into the categories of proteases, carbohydrases, and lipases which respectively break down proteins, carbohydrates, and fats. Most supplements contain a combination of digestive enzymes from each category, and the higher quality brands usually list them by active units rather than grams and are also free of unnecessary fillers and additives. Depending on your nutritional individuality, it may be beneficial to find a supplement that combines these different types of enzymes in proportions that match your typical meal.
Additional Information
For more information about digestive enzymes and how our limited capacity to produce them affects our health, I highly recommend reading Enzyme Nutrition by Dr. Edward Howell. Although this book was written more than twenty years ago, it still provides a very compelling argument for the significant importance of digestive enzymes and is one of the most informative and influential resource on the topic.
Another interesting book that was written more recently is Everything You Need to Know About Enzymes by Tom Bohager. This book provides more detail about the specific enzymes used in supplements and explains how they can also be used without food to help resolve a number of health issues.
10 HSPU
10 Box Jumps
10 Tire Sledge
WHY DIGESTIVE ENZYMES ARE CRITICAL TO YOUR HEALTH
By Natural Bias
Good health is dependent on properly digesting and absorbing the food we eat, and in turn, this ability is dependent on the availability of digestive enzymes. Although you’ve probably heard of digestive enzymes, chances are that your diet is deficient in them and that your potential for optimal health is being compromised as a result.
Enzymes are proteins that facilitate chemical reactions. Nearly every biological function of a cell depends on enzymes, and as such, they’re critical to our health. Similar to the theory that mammals are limited to approximately 1 billion heartbeats, it’s also believed that we have a limited capacity for enzyme production. Based on this theory, anything that puts unnecessary demand on the body to produce enzymes, such as a diet that’s deficient in them, could compromise health and shorten lifespan.
Enzymes Aren’t Just For Digestion
As I already mentioned, enzymes facilitate nearly all cellular activity which means that they support the function of organs, glands, and all other types of tissue that are critical to life. When digestive enzymes are not obtained through diet and the body must manufacture more of them to compensate, this infringes on the resources that are available to produce the metabolic enzymes that are needed to support these other important functions. Because of this, it’s desirable to regularly eat food that’s rich in enzymes and minimizes this unnecessary burden.
The activity of enzymes often depends on a variety of external factors such as temperature and pH, and when such external conditions are not appropriate, enzymes will remain inactive. This conditional behavior is what allows foods to be digested by the very same enzymes that they naturally contain. Research has shown that the digestive system recognizes when these enzymes exist in the food we eat, and in response, is able to conserve resources by limiting production of additional enzymes. As such, foods that are rich in enzymes are easier to digest because they reduce the burden on the digestive system, and by doing so, they also preserve the body’s capacity to produce metabolic enzymes.
In addition to breaking down the food we eat, digestive enzymes are also important to immune function. They help to break down bacteria, viruses, parasites, and damaged cells, all of which can pose a significant threat to our health. Furthermore, when digestive enzymes are obtained through diet, the resulting conservation in digestive effort reduces the chance of immune function being impaired by a limitation in capacity to produce metabolic enzymes.
Why the Modern Diet is Deficient in Enzymes
The enzymes naturally found in food are destroyed at 118 degrees Fahrenheit. As such, cooked food is generally lacking in enzymes and forces the body to compensate by producing more of its own. Because most processed foods are highly refined and exposed to high temperatures, they’re typically depleted of enzymes as well. Unfortunately, these two categories of food are staples of the modern diet. The pancreas produces most of the digestive enzymes that are needed to compensate for such a diet, and research has shown that such a burden causes it to enlarge which is generally recognized as a warning sign of overuse and dysfunction.
Natural whole foods are the foundation of a truly healthy diet, and consuming them raw will provide a natural supply of digestive enzymes that will relieve the body of unnecessary burden. In turn, the additional resources that remain will be available to produce the metabolic enzymes that will help to fight illness, prevent disease, slow aging, and promote optimal health.
Incorporating Digestive Enzymes Into Your Diet
Consuming more raw food to benefit from a natural external supply of digestive enzymes doesn’t mean that you need to become fanatical about eating everything raw. In fact, some vegetables can interfere with digestion and absorption when eaten raw, and some anthropologists believe that the cooking of meat has made important contributions to our evolution including a significant increase in brain size. In my opinion, the best way to incorporate digestive enzymes into your diet is to find a compromise between cooked and raw. An additional benefit of doing so is that raw foods are very easy to prepare and will reduce your cooking time.
Enzymes aren’t the only nutrients that are damaged or destroyed by heat, so the more you cook your food, the less nutritious it will be. I eat all fruit and nearly all vegetables raw, and although I typically cook meat, I do so at a low temperature of 225 degrees Fahrenheit or below. On occasion, I’ll eat beef or fish completely raw. Although some might say this increases the risk of infection, I believe this is much less of a concern with the quality of food that I buy. Either way, this is one of the many decisions in life that you’ll have to take accountability for and make yourself.
Another simple and natural way to take advantage of digestive enzymes is to chew more thoroughly. Saliva naturally contains enzymes that break down carbohydrates and fat, so the more time you spend chewing, the more of a chance these enzymes will have to predigest the food you eat. Furthermore, thorough chewing will break down food more completely, result in more surface area being exposed to enzymes, and in turn, reduce digestive burden.
The Value of Digestive Enzyme Supplements
Although I prefer to error on the side of obtaining nutrients from whole foods rather then supplements, I think digestive enzymes are worth consideration, especially if most of the food you eat is cooked or processed. While most supplements are intended to provide vitamins or minerals that aren’t adequately obtained through diet, digestive enzymes facilitate the ability to obtain more of these nutrients from the food we eat, and they reduce digestive burden in the process.
The digestive enzymes in supplements originate from animals or plants. Although both are beneficial, many people prefer plant enzymes because they have been shown to be more effective. In addition, it’s difficult to verify the quality of animal enzymes and be sure that they haven’t been taken from unhealthy livestock that were raised in factory farm conditions.
Although there are many different digestive enzymes, they all fall fit into the categories of proteases, carbohydrases, and lipases which respectively break down proteins, carbohydrates, and fats. Most supplements contain a combination of digestive enzymes from each category, and the higher quality brands usually list them by active units rather than grams and are also free of unnecessary fillers and additives. Depending on your nutritional individuality, it may be beneficial to find a supplement that combines these different types of enzymes in proportions that match your typical meal.
Additional Information
For more information about digestive enzymes and how our limited capacity to produce them affects our health, I highly recommend reading Enzyme Nutrition by Dr. Edward Howell. Although this book was written more than twenty years ago, it still provides a very compelling argument for the significant importance of digestive enzymes and is one of the most informative and influential resource on the topic.
Another interesting book that was written more recently is Everything You Need to Know About Enzymes by Tom Bohager. This book provides more detail about the specific enzymes used in supplements and explains how they can also be used without food to help resolve a number of health issues.
Wednesday, December 9, 2009
Thurs. Dec. 10
21,15,9:
Push Jerk (95/65)
Pull Ups
Why Soy Sucks.
by Charles Poliquin
People love lists, so here are five reasons not to eat soy!
Reason 1 – Toxicity
Soy increases your toxic load. It is one of the most sprayed crops. Their high content of pesticides increases your ever-increasing toxic load. In addition, aluminum content skyrockets while processing.
Reason 2 – Potential hypothyroidism
Soy contains goitragens, which are compounds that lead to hypothyroidism.
Reason 3 – Blocking mineral absorption
Soy has a high content of phytates, which are known to inhibit the absorption of both macro-minerals (i.e. calcium) and trace minerals (i.e. zinc). The good news is that meat consumption blocks phytates. If you are going to eat tofu, make sure to eat some meat during the same meal.
Reason 4 – Link to Attention Deficit Disorder
Soy based infant formulas are linked to ADD. They contain 80 times more manganese than breast milk. Too much manganese content is linked to neurotoxicity.
Reason 5 – Increased cardiovascular load
Hemaglutinin is found in soybeans. This compound is known to make red blood cells aggregate, therefore increasing your cardiovascular load.
If you are not convinced, read Dr. Kaayla Daniel’s book, The Whole Soy Story. The information and research provided here will blow you away.
In conclusion, soy IS for dorks.
Monday, December 7, 2009
Tues. Dec. 8
"Finn"
10 RFT:
10 Push Ups
10 KB Swings (53/35)
10 Sit Ups
10 Muscle Snatch (64/45)
10 Double Unders
There were fifteen men awarded the Medal of Honor for their heroism on the morning of Dec. 7, 1941. Only five survived that horrible day. Only one of them remains.
Lt. John William Finn, USN (Ret.) turned 100 years old on July 23 of this year, and he'll be attending the Pearl Harbor commemoration ceremony at the U.S.S. Arizona Memorial today in Hawaii, returning to the Kaneohe Bay waters where he mounted an impressive one-man attack on Japanese fighter planes in the ambush that pulled the U.S. into World War II. Because the bay was attacked several minutes before Pearl Harbor proper, Finn is often called the first Medal of Honor recipient of World War II.
Finn was 17 when he joined the Navy in 1926, eventually getting stationed at Pearl Harbor as an aviation ordnanceman, in charge of anti-aircraft guns, missiles, torpedoes, and distribution of small arms. On the morning of Dec. 7, a neighbor came to his door shouting, "They want you down at the squadron right away!"
Before he could see any battleships, he saw Japanese aircraft in the sky as he drove toward the bay. When he arrived on the scene, he wrested a .50 caliber machine gun from his squadron's painter:
"I said, 'Alex, let me take that gun,' " Finn explained. "I knew that I had more experience firing a machine gun than a painter."
"I got that gun and I started shooting at Jap planes," Finn said in the salty language not uncommon among veterans of that long-ago war.
He put the gun on a makeshift mount, moving it to an open and vulnerable area, where he could clearly see enemy aircraft. Finn was wounded —some reports say more than 20 times— as he stood in the open under Japanese fire. This is the citation for his Medal of Honor:
For extraordinary heroism distinguished service, and devotion above and beyond the call of duty. During the first attack by Japanese airplanes on the Naval Air Station, Kaneohe Bay, on 7 December 1941, Lt. Finn promptly secured and manned a .50-caliber machinegun mounted on an instruction stand in a completely exposed section of the parking ramp, which was under heavy enemy machinegun strafing fire.
Although painfully wounded many times, he continued to man this gun and to return the enemy's fire vigorously and with telling effect throughout the enemy strafing and bombing attacks and with complete disregard for his own personal safety. It was only by specific orders that he was persuaded to leave his post to seek medical attention.
Following first aid treatment, although obviously suffering much pain and moving with great difficulty, he returned to the squadron area and actively supervised the rearming of returning planes. His extraordinary heroism and conduct in this action were in keeping with the highest traditions of the U.S. Naval Service.
"I was out there shooting the Jap planes and just every so often I was a target for some... They were Japanese fighter plane pilots. I can remember seeing, in some cases, I could see their faces," " Finn told CNN this summer. "Medical help comes later. If you're busy shooting a machine gun or a rifle or a pistol or doing anything, you can't worry about getting medical attention."
He says it in the matter-of-fact tone we've come to expect from the generation we call the greatest, and spurns all the hero talk:
"That damned hero stuff is a bunch crap, I guess. Well, it is one thing that I think any man that is in that, you gotta be in that position," Finn said. "You gotta understand that there's all kinds of heroes, but they never get a chance to be in a hero's position."
This summer, the Navy gave Finn a birthday present befitting a hero, whether he likes the title or not:
Finn was presented with an American flag that had flown over all of the 11 aircraft carriers in the Navy's fleet. It was on the Abraham Lincoln in Seattle, then sent to San Diego for a day aboard the Ronald Reagan and the Nimitz, whose namesake the legendary Adm. Chester Nimitz put the Medal of Honor around John Finn's neck in 1942.
From there it went to Yokosuka, Japan, for the George Washington. Next stop was Pearl Harbor, where it was put aboard a cargo helicopter and taken to the John C. Stennis, at sea on assignment.
Then it was on to Bahrain, in the Persian Gulf, to be flown on the Dwight D. Eisenhower.
The final leg was Norfolk, Va., where the flag was carried from ship to ship to be hoisted up the masts of the Carl Vinson, the Enterprise, the Theodore Roosevelt, the Harry S. Truman and the George H.W. Bush.
Here are a few pictures of the flag's journey , which was coordinated, appropriately, by each aircraft carrier's aviation ordnanceman.
"I'm 99 years old, and I might be wrong, but I think that the United States—our Republican form of government—will prevail," he said before adding with a chuckle: "I won't be around when it happens, unless it happens next month."
We were blessed to have had him with us on Dec. 7, 1941 and we're blessed to have him with us still today, 68 years later. Thank you, Lt. Finn.
Sunday, December 6, 2009
Saturday, December 5, 2009
Friday, December 4, 2009
Wednesday, December 2, 2009
Tuesday, December 1, 2009
Tues. Dec. 1
Overhead Progression
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Here is a link to a good article:
http://www.marinecorpstimes.com/news/2009/11/marines_crossfit_111609w/
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Here is a link to a good article:
http://www.marinecorpstimes.com/news/2009/11/marines_crossfit_111609w/
Monday, November 30, 2009
Mon. Nov. 30
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
*Lt. Murphy was posthumously awarded the Congressional Medal of Honor:
For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service."
Friday, November 27, 2009
Fri. Nov. 27 - Sun. Nov. 29
Run 400m x 4
rest 1 min between rounds.
also
1 min totals of:
Push Ups
Air Squats
Sit ups
rest 1 min between rounds.
also
1 min totals of:
Push Ups
Air Squats
Sit ups
Wednesday, November 25, 2009
Wed. Nov. 25
3 Min AMRAP
Handstand Push ups
rest 1 min
3 Min AMRAP
ABMAT
rest 1 min
3 Min AMRAP
Pullups
total reps for score
Handstand Push ups
rest 1 min
3 Min AMRAP
ABMAT
rest 1 min
3 Min AMRAP
Pullups
total reps for score
Tuesday, November 24, 2009
Monday, November 23, 2009
Mon. Nov. 23
"Jackie"
Row 1000m
50 Thrusters (45#)
30 Pullups
*We will be closed for Thanksgiving beginning on Thursday the 26th. We will re-open on Monday the 30th with our normal hours. Thanks....
Row 1000m
50 Thrusters (45#)
30 Pullups
*We will be closed for Thanksgiving beginning on Thursday the 26th. We will re-open on Monday the 30th with our normal hours. Thanks....
Friday, November 20, 2009
Country Music Half Marathon Training CF Style
For anyone who is interested, Steve Morris will start a training program beginning in Jan for the Country Music Half-Marathon. To learn more check out the Endurance Blog.
Thursday, November 19, 2009
Thurs. Nov. 19
Run 1 Mile (3 building laps) for time,
-then-
Row 1600m for time.
or
"Tyler"
5 RFT:
7 Muscle Ups
21 SDHP (95)
*Congratulations to Taylor Beek (Tay Tay) for making the 16 National Team for Alliance Volleyball! We're proud of you CrossFitter!
Wednesday, November 18, 2009
Wed. Nov. 18
5 RFT:
10 K2E's (Knees to Elbows)*
15 Thrusters (65/45)
20 Air Squats
*K2E's are performed by hanging from the pullup bar and raising your knees up until they touch your elbows, much like a hanging knee raise... but harder.
Tuesday, November 17, 2009
Monday, November 16, 2009
Saturday, November 14, 2009
Friday, November 13, 2009
Fri. Nov. 13
"Fight Gone Bad"
With a continuous clock, perform each exercise for 1 minute. 3 Rounds, 1 minute rest between rounds. Total reps/calories for all 3 rounds is your score.
5 Stations, 1 Minute Each
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
With a continuous clock, perform each exercise for 1 minute. 3 Rounds, 1 minute rest between rounds. Total reps/calories for all 3 rounds is your score.
5 Stations, 1 Minute Each
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
Thursday, November 12, 2009
Thurs. Nov. 12
10 Push Press (no RX)
20 Box Jumps
30 ABMAT
40 KB Swings (no RX)
30 ABMAT
20 Box Jumps
10 Push Press
20 Box Jumps
30 ABMAT
40 KB Swings (no RX)
30 ABMAT
20 Box Jumps
10 Push Press
Wednesday, November 11, 2009
Monday, November 9, 2009
Tues. Nov. 10
5 RFT:
5 Deadlift (275/185)
10 Burpees
*Everyone who is participating in the Nutrition challenge needs to start a journal of your meals. All meals. All snacks. Every day.
5 Deadlift (275/185)
10 Burpees
*Everyone who is participating in the Nutrition challenge needs to start a journal of your meals. All meals. All snacks. Every day.
Mon. Nov. 9
Back Squat
1-1-1-1-1-1-1
then -
10-15 min work on any gymnastics movement.
*Please be sure to fill out the auto-draft form for your membership located at the front desk. You will need to provide a credit or debit card number.
1-1-1-1-1-1-1
then -
10-15 min work on any gymnastics movement.
*Please be sure to fill out the auto-draft form for your membership located at the front desk. You will need to provide a credit or debit card number.
Saturday, November 7, 2009
Sat. Nov. 7
10,9,8,7,6,5,4,3,2,1 of:
KB Swings (53/35)
Pull Ups
*Nutrition Seminar immediately following the WOD.
KB Swings (53/35)
Pull Ups
*Nutrition Seminar immediately following the WOD.
Friday, November 6, 2009
Thursday, November 5, 2009
Thurs. Nov. 5
25 Reps each:
Wall Ball
Sit Ups
Pull Ups
Lunges
Overhead Squats (45/35)
Med Ball Cleans
Air Squats
-then run 3 building laps
Wall Ball
Sit Ups
Pull Ups
Lunges
Overhead Squats (45/35)
Med Ball Cleans
Air Squats
-then run 3 building laps
Wednesday, November 4, 2009
Wed. Nov. 4
20 Min AMRAP:
4 Handstand Push Ups
6 SDHP (95/65)
8 Box Jumps
*Nice little nutrition resource:
http://www.marksdailyapple.com/
4 Handstand Push Ups
6 SDHP (95/65)
8 Box Jumps
*Nice little nutrition resource:
http://www.marksdailyapple.com/
Tuesday, November 3, 2009
Tues. Nov. 3
4 RFT:
10 Dead Lifts (185/135)
15 Push Ups
10 KB Swings (53/35)
15 Ring Dips
* Remember to bring a notebook to the Nutrition Seminar on Saturday.
10 Dead Lifts (185/135)
15 Push Ups
10 KB Swings (53/35)
15 Ring Dips
* Remember to bring a notebook to the Nutrition Seminar on Saturday.
Monday, November 2, 2009
Mon. Nov. 2
"4000 Lbs. Ground to Overhead"
Must take 4000 total Lbs. from the ground to a locked-out position overhead. This can be done via clean and jerk, muscle or power snatch, etc.
Remember to sign up for the Nutrition Seminar on Saturday Morning immediately following the 10am class. It's $10, and will include a trip to Whole Foods for shopping ideas.
Must take 4000 total Lbs. from the ground to a locked-out position overhead. This can be done via clean and jerk, muscle or power snatch, etc.
Remember to sign up for the Nutrition Seminar on Saturday Morning immediately following the 10am class. It's $10, and will include a trip to Whole Foods for shopping ideas.
Saturday, October 31, 2009
Friday, October 30, 2009
Fri. Oct. 30
Row 2000 m for time
-then-
100 Ab Mat Sit Ups for time
-then-
100 Ab Mat Sit Ups for time
"There is perhaps nothing so bad and so dangerous in life as fear."
- Jawaharlal Nehru
- Jawaharlal Nehru
Wednesday, October 28, 2009
Thurs. Oct. 29
Ramp Up:
25 Air Squats (Work slowly and focus on form. Keep the chest high, weight primarily on heels, hip crease below knee).
You vs. Burpees
150 Burpees for time
Cool Down:
Work pull up negatives.
A nice little summation from Hyperfit USA. Enjoy...
Okay – What is the deal with the Skull?
People ask, why the skull? Why the harsh appearance? You guys are so nice, why the rough exterior?
Here it is: We do not want everyone. We want people who are serious about fitness. We want people who are seeking a challenge. How do we figure that out who is serious. Simple, we give them a training session and if they come back then they are serious. Our training standards are hard, very hard and not everyone is willing to work as hard as our people are. We expect people to be diligent in their training. We close enrollment in January to protect our clientele from the people who are not serious. All are welcome, the strong stay, the determined thrive.
Most of the fitness industry used glossy slicks and catch slogans to get people in their door, a slick sales pitch and an iron clad contract to get people's money. The status quo in the industry is $15 for 15 pounds or some other bullshit. We don't do that. We sell our fitness like crack: First hit is free – You are either hooked or you are not. If you are not, go to globogym and enjoy your 4.4 visits a month for $60. If you are, you visit Alice in the rabbit hole and everything changes.
The skull and crossbones is the label that separates us from them. We don't promise enlightenment or perfect abs or tell you will become popular if you work out here. We promise hard work. We promise variety. We promise you will learn skills and train you like an athlete. We promise to make your heart hit your rib cage. We promise to make you use the handicapped stall after your first few workouts. We promise to train you as athletes. Athletes of life.
If you get your diet under control and stop eating mayonnaise popsicles and drinking hotdog water maybe the Speedo will be in your future. There is no training program that will give you rock hard abs while you have Domino's on speed dial. Really. No pill, no amount of 7 minutes a day or walking.
The Skull and Bones is the warning label. The medicine is potent. If used right, it can cure what ails you. If used wrong…
Any questions?
25 Air Squats (Work slowly and focus on form. Keep the chest high, weight primarily on heels, hip crease below knee).
You vs. Burpees
150 Burpees for time
Cool Down:
Work pull up negatives.
A nice little summation from Hyperfit USA. Enjoy...
Okay – What is the deal with the Skull?
People ask, why the skull? Why the harsh appearance? You guys are so nice, why the rough exterior?
Here it is: We do not want everyone. We want people who are serious about fitness. We want people who are seeking a challenge. How do we figure that out who is serious. Simple, we give them a training session and if they come back then they are serious. Our training standards are hard, very hard and not everyone is willing to work as hard as our people are. We expect people to be diligent in their training. We close enrollment in January to protect our clientele from the people who are not serious. All are welcome, the strong stay, the determined thrive.
Most of the fitness industry used glossy slicks and catch slogans to get people in their door, a slick sales pitch and an iron clad contract to get people's money. The status quo in the industry is $15 for 15 pounds or some other bullshit. We don't do that. We sell our fitness like crack: First hit is free – You are either hooked or you are not. If you are not, go to globogym and enjoy your 4.4 visits a month for $60. If you are, you visit Alice in the rabbit hole and everything changes.
The skull and crossbones is the label that separates us from them. We don't promise enlightenment or perfect abs or tell you will become popular if you work out here. We promise hard work. We promise variety. We promise you will learn skills and train you like an athlete. We promise to make your heart hit your rib cage. We promise to make you use the handicapped stall after your first few workouts. We promise to train you as athletes. Athletes of life.
If you get your diet under control and stop eating mayonnaise popsicles and drinking hotdog water maybe the Speedo will be in your future. There is no training program that will give you rock hard abs while you have Domino's on speed dial. Really. No pill, no amount of 7 minutes a day or walking.
The Skull and Bones is the warning label. The medicine is potent. If used right, it can cure what ails you. If used wrong…
Any questions?
Wed. Oct. 28
3 RFT:
1 Building Lap (530m)
25 Box Jumps
25 Jumping Air Squats
News: We are going to be running a Zone/Paleo Challenge starting on Monday, Nov. 2.
The buy-in will be $20, which will go into the pot. Everyone who is going to participate will be body fat tested. We will re-test on Feb. 1. The person who loses the largest percentage of their body fat will win the pot.
We recommend that you journal your diet. Keep track of what you eat and when you eat it. This will help you stay focused, even through the holiday season. If you need any information about diet just let us know.
We will also be holding a Saturday Nutrition Seminar soon. We will go over Zone/Paleo programming, and we will take a grocery trip to Whole Foods to help you with good choices and shopping habits. Stay tuned for the date we will be offering this.
1 Building Lap (530m)
25 Box Jumps
25 Jumping Air Squats
News: We are going to be running a Zone/Paleo Challenge starting on Monday, Nov. 2.
The buy-in will be $20, which will go into the pot. Everyone who is going to participate will be body fat tested. We will re-test on Feb. 1. The person who loses the largest percentage of their body fat will win the pot.
We recommend that you journal your diet. Keep track of what you eat and when you eat it. This will help you stay focused, even through the holiday season. If you need any information about diet just let us know.
We will also be holding a Saturday Nutrition Seminar soon. We will go over Zone/Paleo programming, and we will take a grocery trip to Whole Foods to help you with good choices and shopping habits. Stay tuned for the date we will be offering this.
Tuesday, October 27, 2009
Sweet Blog
I'm stealing this blog entry from CF Peachtree. It's a nice little summation of why we do what we do....
Do you have it? Can you turn it on? Can you turn it on at a seconds notice? Can you turn it on when life is throwing you curve balls, when work sucks, when your relationships are crumbling, when the world is caving in?
Do you have it when it matters?
A CrossFit WOD at our gym is a microcosm of your life. I can watch one workout and I will know everything about you.
I will know if you cheat under pressure, if you short reps or range of motion. I’ll know if you can push hard or if you quit when things get brutal. I can see if you blame others or take responsibility for your life. If you are honest with yourself you will see the truth too. I will be able to see your mental strength, your heart, and your commitment to yourself.
This can be a tremendous gift to those who are willing to look. Otherwise, it’s just painful and get’s repressed.
CrossFit teaches you how to hone your mind. It gives you the chance, again and again to come face to face with yourself. It allows you to harden your mind and your focus. Over time, 3…2…1…GO can be used as a trigger. A way to focus the mind regardless of what else is going on. Eventually you won’t even need a trigger. It will be you, you who control when it’s ON and when it’s OFF, you who control your focus, passion, and mental fortitude.
It’s just up to you. It always has been.
Do you have it? Can you turn it on? Can you turn it on at a seconds notice? Can you turn it on when life is throwing you curve balls, when work sucks, when your relationships are crumbling, when the world is caving in?
Do you have it when it matters?
A CrossFit WOD at our gym is a microcosm of your life. I can watch one workout and I will know everything about you.
I will know if you cheat under pressure, if you short reps or range of motion. I’ll know if you can push hard or if you quit when things get brutal. I can see if you blame others or take responsibility for your life. If you are honest with yourself you will see the truth too. I will be able to see your mental strength, your heart, and your commitment to yourself.
This can be a tremendous gift to those who are willing to look. Otherwise, it’s just painful and get’s repressed.
CrossFit teaches you how to hone your mind. It gives you the chance, again and again to come face to face with yourself. It allows you to harden your mind and your focus. Over time, 3…2…1…GO can be used as a trigger. A way to focus the mind regardless of what else is going on. Eventually you won’t even need a trigger. It will be you, you who control when it’s ON and when it’s OFF, you who control your focus, passion, and mental fortitude.
It’s just up to you. It always has been.
Tues. Oct. 27
12 Min. AMRAP
250m Row
10 Push Press (65/45)
10 Wall Ball
or
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood (70#) Kettlebell swings
250m Row
10 Push Press (65/45)
10 Wall Ball
or
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood (70#) Kettlebell swings
Monday, October 26, 2009
Mon. Oct. 26
5 RFT:
10 Burpees
10 Air Squats
10 Sit Ups
10 Pull Ups
10 KB Swings (53/35)
*Topic for discussion... "Why do I do CrossFit?"
Post the reasons you put yourself through the rigors of CrossFit every week. How have you progressed? What are you having trouble with? What are you going to do to get better? Post to comments.
10 Burpees
10 Air Squats
10 Sit Ups
10 Pull Ups
10 KB Swings (53/35)
*Topic for discussion... "Why do I do CrossFit?"
Post the reasons you put yourself through the rigors of CrossFit every week. How have you progressed? What are you having trouble with? What are you going to do to get better? Post to comments.
Saturday, October 24, 2009
Friday, October 23, 2009
Thursday, October 22, 2009
Thurs. Oct. 22
"Fundamentals Chipper"
30 Reps of:
Air Squat
Front Squat
Overhead Squat
Press
Push Press
Push Jerk
MB DL
SDHP
MB Clean
*There is no rx weight. This is designed for you to work on fundamental technique through all 9 elemental movements. Focus on form, not weight.
30 Reps of:
Air Squat
Front Squat
Overhead Squat
Press
Push Press
Push Jerk
MB DL
SDHP
MB Clean
*There is no rx weight. This is designed for you to work on fundamental technique through all 9 elemental movements. Focus on form, not weight.
Wednesday, October 21, 2009
Tuesday, October 20, 2009
Monday, October 19, 2009
Friday, October 16, 2009
Thursday, October 15, 2009
Thurs. Oct. 15
21,15,9 of:
Handstand Push Ups
KB Swings (53/35)
or
Main Site:
5 RFT:
15 135# Hang Squat Cleans
30 Pushups
Handstand Push Ups
KB Swings (53/35)
or
Main Site:
5 RFT:
15 135# Hang Squat Cleans
30 Pushups
Wednesday, October 14, 2009
Tuesday, October 13, 2009
Sunday, October 11, 2009
Sun. Oct. 11
Attention!
We will be closed tomorrow, Monday, Oct. 12. There will be no classes. If you have an appointment with a coach, please make sure you contact them to confirm.
Homework for Tuesday. Get together your meal plan for us to review. If you have questions about how to create a meal plan, make an appointment with a coach to discuss this issue.
There is a direct correlation between nutrition and your progress and performance. If you are frustrated with where you are in CrossFit, this is a vital component in your development. Let us help you design a program if you do not have one.
We will be closed tomorrow, Monday, Oct. 12. There will be no classes. If you have an appointment with a coach, please make sure you contact them to confirm.
Homework for Tuesday. Get together your meal plan for us to review. If you have questions about how to create a meal plan, make an appointment with a coach to discuss this issue.
There is a direct correlation between nutrition and your progress and performance. If you are frustrated with where you are in CrossFit, this is a vital component in your development. Let us help you design a program if you do not have one.
Friday, October 9, 2009
Thursday, October 8, 2009
Wednesday, October 7, 2009
Tuesday, October 6, 2009
Tues. Oct. 6
3 Min AMRAP
135/95 Dead Lift
rest 1 min
3 Min AMRAP
135/95 Thrusters
rest 1 min
3 Min AMRAP
135/95 Power Cleans
Total Reps for score.
Monday, October 5, 2009
Sunday, October 4, 2009
Wednesday, September 30, 2009
Wed. Sept. 30
4RFT:
10 Box Jumps
15 KB Swings (53/35)
20 Wall Ball
*We will be closed Thursday-Saturday for The Oktoberfest Games. Come out this weekend! Friday the WOD will begin at 2pm. Saturday begins at 8am and will run all day.
10 Box Jumps
15 KB Swings (53/35)
20 Wall Ball
*We will be closed Thursday-Saturday for The Oktoberfest Games. Come out this weekend! Friday the WOD will begin at 2pm. Saturday begins at 8am and will run all day.
Tuesday, September 29, 2009
Monday, September 28, 2009
Friday, September 25, 2009
Thursday, September 24, 2009
Thurs. Sept. 24
10,9,8....1 of:
Push Press (95/65)
SDHP with KB (53/35)
Competitor:
3 min AMRAP:
135# DL
then
Row 2000m
Push Press (95/65)
SDHP with KB (53/35)
Competitor:
3 min AMRAP:
135# DL
then
Row 2000m
Wednesday, September 23, 2009
Tuesday, September 22, 2009
Tues. Sept. 22
Warm Up:
2 Building Laps
WOD:
5-10-15-10-5
Burpees
Ball Slams
Competitor:
"The Chief"
3 Min AMRAP of:
3 135# Power Cleans (from ground)
6 Push Ups
9 Air Squats
rest 1 min, 5 Cycles
Total rounds for score (i.e. 4 rounds per cycle = 20)
2 Building Laps
WOD:
5-10-15-10-5
Burpees
Ball Slams
Competitor:
"The Chief"
3 Min AMRAP of:
3 135# Power Cleans (from ground)
6 Push Ups
9 Air Squats
rest 1 min, 5 Cycles
Total rounds for score (i.e. 4 rounds per cycle = 20)
Monday, September 21, 2009
Mon. Sept. 21
40 Reps of:
Pull Ups
Sit Ups
Box Jumps
KB Swings (53/35)
Push Press (65/45)
Wall Ball(20/10)
Air Squats
Competitor:
"Heavy Fran"
12, 9, 6 of:
135# Thrusters
Wight Vest Pull Ups
Pull Ups
Sit Ups
Box Jumps
KB Swings (53/35)
Push Press (65/45)
Wall Ball(20/10)
Air Squats
Competitor:
"Heavy Fran"
12, 9, 6 of:
135# Thrusters
Wight Vest Pull Ups
Friday, September 18, 2009
Thursday, September 17, 2009
Thurs. Sept. 17
20 Min. AMRAP:
10 Med Ball DL
10 Push Ups
10 Box Jumps
Competitor:
1000m Row
100 Push Ups
500m Row
100 Push Ups
1000m Row
10 Med Ball DL
10 Push Ups
10 Box Jumps
Competitor:
1000m Row
100 Push Ups
500m Row
100 Push Ups
1000m Row
Wednesday, September 16, 2009
Tuesday, September 15, 2009
Monday, September 14, 2009
Mon. Sept. 14
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
For Time
Competitor:
"Diane"
21, 15, 9 of:
225# Deadlifts
Handstand Push Ups
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
For Time
Competitor:
"Diane"
21, 15, 9 of:
225# Deadlifts
Handstand Push Ups
Saturday, September 12, 2009
Friday, September 11, 2009
Thursday, September 10, 2009
Wednesday, September 9, 2009
Tuesday, September 8, 2009
Tues. Sept. 8
5 RFT:
5 DL (body weight)
10 Burpees
Competitor:
3 RFT:
1 Building lap (560m)
50 KB Swings (53/35)
5 DL (body weight)
10 Burpees
Competitor:
3 RFT:
1 Building lap (560m)
50 KB Swings (53/35)
Sunday, September 6, 2009
Friday, September 4, 2009
Fri. Sept. 4
Tabata:
Dead Lifts
K2E's
Burpees
*20 Seconds of work, 10 seconds of rest for 8 rounds for each movement.
Dead Lifts
K2E's
Burpees
*20 Seconds of work, 10 seconds of rest for 8 rounds for each movement.
Thursday, September 3, 2009
Thurs. Sept. 3
4 RFT:
Around the mezzanine:
One lap of Broad Jump
25 One Arm Push Press (Each Arm, KB or DB)
One Lap Walking Lunge
Competitor:
20 Min AMRAP:
Row 500m
20 Chest to Bar Pull Ups
Around the mezzanine:
One lap of Broad Jump
25 One Arm Push Press (Each Arm, KB or DB)
One Lap Walking Lunge
Competitor:
20 Min AMRAP:
Row 500m
20 Chest to Bar Pull Ups
Wednesday, September 2, 2009
Wed. Sept. 2
20 Min AMRAP:
5 Jumping Squats
10 SDHP (95/65)
15 Abmat Sit Ups
Competitor:
5 Min AMRAP:
135# Squat Cleans
rest 1 min
3 Min AMRAP:
135# Dead Lifts
Total Reps for Score
5 Jumping Squats
10 SDHP (95/65)
15 Abmat Sit Ups
Competitor:
5 Min AMRAP:
135# Squat Cleans
rest 1 min
3 Min AMRAP:
135# Dead Lifts
Total Reps for Score
Tuesday, September 1, 2009
Monday, August 31, 2009
Mon. August,31
"Damage Inc."
1000m Run
100 Push Ups
100 Sit Ups
100 KB Swings
100 Box Jumps
1000m Row
Competitor:
21, 15, 9:
135# Thrusters
20# Ball Slams
24" Box Jumps
1000m Run
100 Push Ups
100 Sit Ups
100 KB Swings
100 Box Jumps
1000m Row
Competitor:
21, 15, 9:
135# Thrusters
20# Ball Slams
24" Box Jumps
Friday, August 28, 2009
Thursday, August 27, 2009
Thurs. August, 27
5 RFT:
5 Hang Power Cleans (95/65)
10 Wall Ball
15 Box Jumps
Competitor:
20 Hang Squat Cleans (95/65)
Row 100m
15 HSC
Row 100m
10 HSC
Row 100m
5 HSC
Row 100m
5 Hang Power Cleans (95/65)
10 Wall Ball
15 Box Jumps
Competitor:
20 Hang Squat Cleans (95/65)
Row 100m
15 HSC
Row 100m
10 HSC
Row 100m
5 HSC
Row 100m
Wednesday, August 26, 2009
Tuesday, August 25, 2009
Tues. August, 25
Deadlift:
3-3-3-3-3
Then:
3 min AMRAP
DL Body Weight
Competitor:
4 RFT:
5 95# OHS
10 95# SDHP
15 K2E's
Marine WOD:
"JDAM"
7 RFT:
10 DL (225#)
10 DB Push Press (30#)
3-3-3-3-3
Then:
3 min AMRAP
DL Body Weight
Competitor:
4 RFT:
5 95# OHS
10 95# SDHP
15 K2E's
Marine WOD:
"JDAM"
7 RFT:
10 DL (225#)
10 DB Push Press (30#)
Monday, August 24, 2009
Mon. August, 24
Overhead Progression:
Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
Competitor:
20 Min AMRAP:
20 Tire Sledge
20 Push Ups
20 Air Squats
Marine WOD:
"Engineer Up"
8 RFT:
20 Tire Sledge
10 KB Swings (70#)
Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
Competitor:
20 Min AMRAP:
20 Tire Sledge
20 Push Ups
20 Air Squats
Marine WOD:
"Engineer Up"
8 RFT:
20 Tire Sledge
10 KB Swings (70#)
Saturday, August 22, 2009
Friday, August 21, 2009
Fri. August, 21
For time:
40 Jerks (push or split) 95/65#
40 Box Jumps
40 KB Swings
40 Sit Ups
40 Ball Slams
40 Walking Lunges
40 Jerks (push or split) 95/65#
40 Box Jumps
40 KB Swings
40 Sit Ups
40 Ball Slams
40 Walking Lunges
Thursday, August 20, 2009
Thurs. August, 20
"Josh"
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
21 OH Squats (95#)
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
21 OH Squats (95#)
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups
Wednesday, August 19, 2009
Tuesday, August 18, 2009
Monday, August 17, 2009
Mon. August, 17
HERO WEEK!
* all wods for class and competitors will be the same hero wod. All competitors are allowed to upscale every workout to their desire, but must at least be performed as RX'd.
"JT"
21,15,9 of:
Handstand Push Ups
Ring Dips
Push Ups (chest to floor, lock out at top.
* all wods for class and competitors will be the same hero wod. All competitors are allowed to upscale every workout to their desire, but must at least be performed as RX'd.
"JT"
21,15,9 of:
Handstand Push Ups
Ring Dips
Push Ups (chest to floor, lock out at top.
Wednesday, August 12, 2009
Tuesday, August 11, 2009
Tues. Aug 11
WOD
Clean & Jerk 1-1-1-1-1-1-1
For Time:
50 Pull Ups
50 Weighted Jumping Squats (M:45/W:35)
Competitor WOD
5 RFT:
10 Snatches 65#
5 Muscle Ups
Clean & Jerk 1-1-1-1-1-1-1
For Time:
50 Pull Ups
50 Weighted Jumping Squats (M:45/W:35)
Competitor WOD
5 RFT:
10 Snatches 65#
5 Muscle Ups
Monday, August 10, 2009
Mon. Aug, 10
WOD
Push Press 5-5-3-3-3
3 RFT:
10 Burpees
20 KB Swings
30 Box Jumps
Competitor WOD
3 min AMRAP:
135# DL
135# Jerk
135# Squat Clean
1 min rest in between exercises
Having knee pain??? Have you ever heard your doctor or another medical professional tell you "not to squat" or "do not squat past 90 degrees"? Well then watch Kelley Starett describe how squatting properly can be the perfect rehab for bad knees.
Push Press 5-5-3-3-3
3 RFT:
10 Burpees
20 KB Swings
30 Box Jumps
Competitor WOD
3 min AMRAP:
135# DL
135# Jerk
135# Squat Clean
1 min rest in between exercises
Having knee pain??? Have you ever heard your doctor or another medical professional tell you "not to squat" or "do not squat past 90 degrees"? Well then watch Kelley Starett describe how squatting properly can be the perfect rehab for bad knees.
Sat. Aug, 7
WOD
For Time:
Row 1000m
DL x 21
Thruster x 21
KB Swing x 21
Row 750m
DL x 15
Thruster x 15
KB Swing x 15
Row 500m
DL x 9
Thruster x 9
KB Swing x 9
Competitor WOD
Same as above, just use heavy weights!
For Time:
Row 1000m
DL x 21
Thruster x 21
KB Swing x 21
Row 750m
DL x 15
Thruster x 15
KB Swing x 15
Row 500m
DL x 9
Thruster x 9
KB Swing x 9
Competitor WOD
Same as above, just use heavy weights!
Friday, August 7, 2009
Fri. August, 7
WOD
1 Building Lap
25 Power Snatch (45/35)
25 Back Squats (45/35)
1 Building Lap
25 Push Press (45/35)
25 OHS (45/35)
Competitor WOD
4 RFT:
Row 250
20 Thrusters (95/65)
20 Sit Ups
1 Building Lap
25 Power Snatch (45/35)
25 Back Squats (45/35)
1 Building Lap
25 Push Press (45/35)
25 OHS (45/35)
Competitor WOD
4 RFT:
Row 250
20 Thrusters (95/65)
20 Sit Ups
Thurs. August, 6
21, 15, 9 of:
Pull Ups
One Arm KB Snatch (each Arm)
Box Jumps
Competitor WOD:
30 HSPU
30 KB Swings
30 Push Ups
30 Power Cleans (95/65)
30 Burpees
30 SDHP (75/45)
Pull Ups
One Arm KB Snatch (each Arm)
Box Jumps
Competitor WOD:
30 HSPU
30 KB Swings
30 Push Ups
30 Power Cleans (95/65)
30 Burpees
30 SDHP (75/45)
Wednesday, August 5, 2009
Wed. Aug, 5
WOD
For Time:
Row 1000m
rest 5 min
"Grace"
(M:135/W:95) 30 Clean & Jerks For Time
Competitor WOD
Rest
For Time:
Row 1000m
rest 5 min
"Grace"
(M:135/W:95) 30 Clean & Jerks For Time
Competitor WOD
Rest
Tuesday, August 4, 2009
Tues. August,
WOD
20 AMRAP:
4 Handstand Push Ups (or box)
8 OHS (no RX)
16 SDHP (75/45)
Competitor WOD
Run 5k
20 AMRAP:
4 Handstand Push Ups (or box)
8 OHS (no RX)
16 SDHP (75/45)
Competitor WOD
Run 5k
Sunday, August 2, 2009
Mon. Aug, 3
WOD
AMRAP in 3 min:
Thrusters 115/95
4 RFT:
Farmers/Waiter Walk 80m
30 Air Squats
* 5 Burpee penalty for every time you drop the weights during farmers walk/waiters carry
This is a Farmers/Waiter Walk...thanks to CFJax
Competitor WOD
7 RFT:
7 CTB Pull Ups
7 Dead Lifts (275/185)
7 Snatch (65/45)
AMRAP in 3 min:
Thrusters 115/95
4 RFT:
Farmers/Waiter Walk 80m
30 Air Squats
* 5 Burpee penalty for every time you drop the weights during farmers walk/waiters carry
This is a Farmers/Waiter Walk...thanks to CFJax
Competitor WOD
7 RFT:
7 CTB Pull Ups
7 Dead Lifts (275/185)
7 Snatch (65/45)
Saturday, August 1, 2009
Friday, July 31, 2009
Fri, July, 31
WOD:
3 min AMRAP Turkish Get Ups. Go back and forth between right/left side
Rest 1 min
3 min AMRAP SDHP (KB)
Rest 1 min
3 min AMRAP K2E
Rest 1 min
3 min AMRAP PP (35/45)
Did you hear David Ortiz from the Red Sox was busted for performance-enhancing drugs??? Check out this video featuring Dave Tate, coach and ex-professional Powerlifter, and his take on performance-enhancing drugs in sport today and their possible role in CrossFit.
Competitor WOD
2 RFT:
50 Box Jumps
25 Sit Ups
50 Push Ups
25 Tire Sledge
or
"DT"
5RFT:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
3 min AMRAP Turkish Get Ups. Go back and forth between right/left side
Rest 1 min
3 min AMRAP SDHP (KB)
Rest 1 min
3 min AMRAP K2E
Rest 1 min
3 min AMRAP PP (35/45)
Did you hear David Ortiz from the Red Sox was busted for performance-enhancing drugs??? Check out this video featuring Dave Tate, coach and ex-professional Powerlifter, and his take on performance-enhancing drugs in sport today and their possible role in CrossFit.
Competitor WOD
2 RFT:
50 Box Jumps
25 Sit Ups
50 Push Ups
25 Tire Sledge
or
"DT"
5RFT:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Thursday, July 30, 2009
Wednesday, July 29, 2009
Wed. July, 29
WOD
Go Inverted (upside down). Intro to Handstands and Wall Walks
Check out these Vids:
Handstand Variations
Handstand Drills 1
Handstand Drills 2
Then take your pick...
For Time:
50 Box Jump
50 AbMat
Or...
Skill Work, Do something you suck at!
what is your weakness and what are you doing to overcome it? is it a lift, skill, timed effort or bad habit? time to look at yourself in the mirror and be honest with yourself...which is quite possibly everyone's weakness.
-- CFJax.com
Competitor WOD
Rest
Go Inverted (upside down). Intro to Handstands and Wall Walks
Check out these Vids:
Handstand Variations
Handstand Drills 1
Handstand Drills 2
Then take your pick...
For Time:
50 Box Jump
50 AbMat
Or...
Skill Work, Do something you suck at!
what is your weakness and what are you doing to overcome it? is it a lift, skill, timed effort or bad habit? time to look at yourself in the mirror and be honest with yourself...which is quite possibly everyone's weakness.
-- CFJax.com
Competitor WOD
Rest
Tuesday, July 28, 2009
Tues. July, 28
DL 3-3-3-3
15 AMRAP:
10 Burpees
10 Pull Ups
Competitor WOD:
5 RFT:
5 Snatch (65/45)
10 Push Ups
15 Push Press (95/65)
15 AMRAP:
10 Burpees
10 Pull Ups
Competitor WOD:
5 RFT:
5 Snatch (65/45)
10 Push Ups
15 Push Press (95/65)
Monday, July 27, 2009
Mon. July, 27
WOD
3 Rounds For Time:
500m Row
OH Lunge (25/10) 80m
Competitor WOD
21-15-9
Thrusters 95#
CTB Pull Ups
Are you keeping track of your nutrition like we advise you to? Do you have a notebook in which you keep track of your workouts, max rep lifts and meals eaten??? If not, you should. You can only go so far in any fitness program if your nutrition is lacking.
Check out this video and see why we recommend lean meats, veggies, nuts and seeds, some fruit, little starch and no sugar.
3 Rounds For Time:
500m Row
OH Lunge (25/10) 80m
Competitor WOD
21-15-9
Thrusters 95#
CTB Pull Ups
Are you keeping track of your nutrition like we advise you to? Do you have a notebook in which you keep track of your workouts, max rep lifts and meals eaten??? If not, you should. You can only go so far in any fitness program if your nutrition is lacking.
Check out this video and see why we recommend lean meats, veggies, nuts and seeds, some fruit, little starch and no sugar.
Saturday, July 25, 2009
Friday, July 24, 2009
Fri. July, 24
WOD
4 Rounds For Time:
Weighted Jumping Squat (45/35) x 25
1 Building Lap
Competitor WOD:
Split Jerk
1,1,1,1,1,1,1
4 Rounds For Time:
Weighted Jumping Squat (45/35) x 25
1 Building Lap
Competitor WOD:
Split Jerk
1,1,1,1,1,1,1
Thursday, July 23, 2009
WOD
OH Squat 3-3-3-3-3
15 Ring Rows
15 Alternating KB Swings (total, not each hand)
30 Ring Rows
30 Alternating KB Swings
60 Ring Rows
60 Alternating KB Swings
Competitor WOD
"Tillman" - Check out the vid
7 Rounds For Time:
315# DL x 7
100yrd Sprint
Pull Ups x 12
45 sec Rest
OH Squat 3-3-3-3-3
15 Ring Rows
15 Alternating KB Swings (total, not each hand)
30 Ring Rows
30 Alternating KB Swings
60 Ring Rows
60 Alternating KB Swings
Competitor WOD
"Tillman" - Check out the vid
7 Rounds For Time:
315# DL x 7
100yrd Sprint
Pull Ups x 12
45 sec Rest
Wednesday, July 22, 2009
Wed. July, 22
WOD
Weighted Pull Ups 3-3-3-3-3
For those who are still using bands/jumping pull ups, we will begin working strength progressions to work you towards dead hangs. If you can already dead hang, we are going to work on kipping. If you can kip, well then we are going to work on more kipping pull ups! Things like negatives, use of lighter bands, weighted jumping pull ups, etc will be used today.
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Competitor WOD
Rest Day
Weighted Pull Ups 3-3-3-3-3
For those who are still using bands/jumping pull ups, we will begin working strength progressions to work you towards dead hangs. If you can already dead hang, we are going to work on kipping. If you can kip, well then we are going to work on more kipping pull ups! Things like negatives, use of lighter bands, weighted jumping pull ups, etc will be used today.
10 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Competitor WOD
Rest Day
Tuesday, July 21, 2009
Tues. July, 21
WOD
Max 500m Row
rest 1 min
Max Ring Dips in 3 min
rest 1 min
Max Squats 65/35 in 3 min
rest 1 min
Max Box Jumps in 3 min
rest 1 min
Max 500m Row
Score is total calories rowed plus total reps.
Competitor WOD
40 Each of:
Ring Dips
Rower Pulls
Box Jump 24"
Push Ups
KB (70/35)
Air Squats
Sit Ups
Max 500m Row
rest 1 min
Max Ring Dips in 3 min
rest 1 min
Max Squats 65/35 in 3 min
rest 1 min
Max Box Jumps in 3 min
rest 1 min
Max 500m Row
Score is total calories rowed plus total reps.
Competitor WOD
40 Each of:
Ring Dips
Rower Pulls
Box Jump 24"
Push Ups
KB (70/35)
Air Squats
Sit Ups
Sunday, July 19, 2009
Mon. July, 20
WOD
20 min AMRAP:
65/35 Thrusters x 10
Pull Ups x 10
Competitor WOD
"Twins" - Check out the video
For Time:
750m Row
HSPU x 20
750m Row
HSPU x 20
115# Thrusters x 20
L-Pull Ups x 20
115# Thrusters x 20
L-Pull Ups x 20
20 min AMRAP:
65/35 Thrusters x 10
Pull Ups x 10
Competitor WOD
"Twins" - Check out the video
For Time:
750m Row
HSPU x 20
750m Row
HSPU x 20
115# Thrusters x 20
L-Pull Ups x 20
115# Thrusters x 20
L-Pull Ups x 20
Friday, July 17, 2009
Sat. July, 18
WOD
20 min AMRAP:
10 Squat Cleans (95/65)
250m Row
5 Dead Hang Pull Ups (no kipping)
Competitor WOD
Snatch - find 1RM
10 min AMRAP:
500m Row
10 CTB Pull Ups
20 min AMRAP:
10 Squat Cleans (95/65)
250m Row
5 Dead Hang Pull Ups (no kipping)
Competitor WOD
Snatch - find 1RM
10 min AMRAP:
500m Row
10 CTB Pull Ups
Thursday, July 16, 2009
Fri. July 17
WOD
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
100 AbMat Sit Ups For Time
Competitor WOD
"Our Workouts are competitve events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth derived through competition, not debate"
Greg Glassman
30 Muscle Ups For Time
3 Rounds For Time:
155# Squat C&J x 5
CTB Pull Ups x 10
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
100 AbMat Sit Ups For Time
Competitor WOD
"Our Workouts are competitve events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth derived through competition, not debate"
Greg Glassman
30 Muscle Ups For Time
3 Rounds For Time:
155# Squat C&J x 5
CTB Pull Ups x 10
Thurs. July,16
WOD
75 Air Squats
25 SDHP (75/35)
50 Air Squats
50 SDHP
25 Air Squats
75 SDHP
Lisa getting low to the ground during some Sumo Deadlift High Pulls
New to CrossFit, Debbie is catching on quick!
Competitor WOD
4RFT:
250m Row
10 Burpees
15 275# Deadlift
75 Air Squats
25 SDHP (75/35)
50 Air Squats
50 SDHP
25 Air Squats
75 SDHP
Lisa getting low to the ground during some Sumo Deadlift High Pulls
New to CrossFit, Debbie is catching on quick!
Taylor and Mike working hard during the 6pm class
Competitor WOD
4RFT:
250m Row
10 Burpees
15 275# Deadlift
Tuesday, July 14, 2009
Wed. July, 14
WOD
Back Squat 5x5
Intro To GHD Sit Up/Back Extensions
Each member will perform 3 Rounds (not for time) of 5 GHD, 5 Back Extension
Pick any skill work you need to work on!
Competitor WOD
Rest Day
Run (length is your choice) optional
Wendy, one of our newest members, learning how difficult Wall Ball truly is!
Matt utilizing the low-bar squat technique
Some fun with Back Extensions and GHD Sit Ups
Coach Baker making sure the ladies are completing a full range of motion at the top of the GHD Sit Up
Back Squat 5x5
Intro To GHD Sit Up/Back Extensions
Each member will perform 3 Rounds (not for time) of 5 GHD, 5 Back Extension
Pick any skill work you need to work on!
Competitor WOD
Rest Day
Run (length is your choice) optional
Wendy, one of our newest members, learning how difficult Wall Ball truly is!
Matt utilizing the low-bar squat technique
Some fun with Back Extensions and GHD Sit Ups
Coach Baker making sure the ladies are completing a full range of motion at the top of the GHD Sit UpMonday, July 13, 2009
Tue. July, 13
WOD
10 Rounds For Time:
10 Ring Dips
10 Push Ups
Casey getting a nice warm welcoming to CrossFit MT via the rings
Nice game face, Robert
Competitor WOD
Pick 2 strength lifts (thruster, back squat, snatch, press, etc) and perform 5x5 on each movement
20 min AMRAP:
10 AbMat Sit Ups/GHD's (choose)
15 Air Squats
20 Push Ups
Getting ready for the Oktoberfest Games!
Even Baker, who is not competing, but coaching/programming the Competitor WODs, got in on the action
10 Rounds For Time:
10 Ring Dips
10 Push Ups
Casey getting a nice warm welcoming to CrossFit MT via the rings
Nice game face, Robert
Competitor WOD
Pick 2 strength lifts (thruster, back squat, snatch, press, etc) and perform 5x5 on each movement
20 min AMRAP:
10 AbMat Sit Ups/GHD's (choose)
15 Air Squats
20 Push Ups
Getting ready for the Oktoberfest Games!
Even Baker, who is not competing, but coaching/programming the Competitor WODs, got in on the action
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