TUESDAY. DECEMBER 28. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

10-9-8-7-6-5-4-3-2-1 of:
Ring Dip
Pull-up
Front Squat 60% Body Weight
*Post total time to complete in comments.

MONDAY. DECEMBER 27. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

3 ROUNDS FOR TIME OF:
 20 Pull Ups
30 Wall Balls
40 Double unders
*Post total time to complete in comments.

THURSDAY. DECEMBER 23. 2010

"COO COO" FOR TIME:
60 KettleBell Swings
50 Box Jump - 24 in.s
40 Wall Balls #20
30 Pull-ups
20 Sit-ups
10 Snatches
100 ft Overhead Lunge(50 ea leg)
*Post total time to complete in comments. This WOD is dedicated from this point on to our missing athlete Coo Coo. Hopefully he makes it back soon. Mutha Fucka!!

WEDNESDAY. DECEMBER 22. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
400m Run
20 Bench Presses 135 lbs
10 Pull-Up (Chest To Bar if Possible)
Post total time to complete in comments.

TUESDAY. DECEMBER 21. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD
"CINDY"
20 MIN AMRAP OF:
5 Pull-Ups
10 Push-Ups
15 Squats

*Post total rounds completed and fractions there of!

MONDAY. DECEMBER 20. 2010

1.STRETCH **TRY MOBILITY WOD
2.WARM-UP (*STRETCHING IS NOT WARMING UP!)
3.WOD

6 Rounds for time of:
15 m Bear Crawl
25 Push-ups
15 m Broad Jump
20 Kettlebell Swings 53 lbs
Post total time.

DEMOS
BEAR CRAWL
STANDING BROAD JUMP

FRIDAY. DECEMBER 17. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 rounds for time of:
20 Knees-to-elbows
60 ft Bear Crawl
15 Pull-up Burpees
60 ft crab walk
Post total time to complete in comments.

THURSDAY. DECEMBER 16. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 rounds for time of:
80 ft Traveling Burpees
80 ft Walking Lunge
80 ft Bear Crawl
80 ft crab walk
Post total time to complete in comments..

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
5 Curtis P's #95
5 Burpee Bar Hops
5 Hanging Wipers (substitute Knees to Elbows if you cant do wipers)
*Post total time to complete in comments.

DEMOS
CURTIS P's (Squat Clean+Forward Lunge L&R+Push Press = 1 Curtis P)
HANGING WIPERS

**Watch This: DR. THOMAS CAMPBELL - MY BIG T.O.E (PART 1 OF 18)
     This 18 part video series is ridiculously overwhelming with information. A bit lengthy, but I was left wanting more answers. Sick presentation!! Watch all 18parts, it gets really interesting later in the series.

TUESDAY. DECEMBER 14. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 ROUNDS FOR TIME OF:
Run 400 meters
50 Squats
*Post total time to complete in comments.

** This List will be posted here for reference and I will print hard copies for your use that ill keep at BAFKNMAN box. See the following list in order of importance and need! I posted this list previously. Currently in need of the highlighted items!!

1. Rubber bumper plates ( 10 / 15 / 25 / 35 / 45 / 55 )
2. Kettlebells ( 1pood = 36lbs / 1.5 = 53lbs / 2pood = 70lbs )
3. Medicine balls ( 10 / 14 / 20 )
4. Dumbbells (10 / 15 / 20 / 25 / 30 / 35 / 45 / 55 )
5. Rubber flooring
6. Rings
7. Jump ropes (speed ropes)
8. Men’s and women’s Olympic barbells ( 35 / 45 )
9. Flat benches
10. Plyo boxes ( 12” / 18” / 20” / 24” / 30” )
11. Slam Ball ( 30 / 40 / 50 / 60 )
12. Climbing rope (Manilla 1.5” or 2” in 20’ lengths )
13. Light training barbells ( 10 / 15 / 25 )
14. Rubber stretch bands ( Light = 25lbs / medium = 50lbs / heavy = 75lbs )
15. Small metal plates ( 2.5 / 5 / 10 )
16. PVC pipe or wooden dowels ( 7’ )
17. Glute-ham developers
18. Weight Vest ( Anything up to 100lbs will do / 20lb minimum. )
19. Pull-up bars or stations
20. Adjustable squat stands
21. Concept2 rowers
22. Parallettes (PVC)
23. Punching bags
24. Power cages or half racks
25. Platforms
26. Bikes
27. Bar collars

MONDAY. DECEMBER 13. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

ANNIE

50-40-30-20 and 10 rep rounds of:
Double-Unders
Sit-ups
*Post total time to complete in coments.

FRIDAY. DECEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
10 Overhead Squats #95
20 Floor Wipers #95
10 Push-ups
20 Lateral Jumps 12" barrier
Post total time to complete in comments.

DEMOS
FLOOR WIPERS

THURSDAY. DECEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

10 rounds for time of:
7 Sumo Deadlift High-pulls 95 lbs
7 Ring Dips
*Post total time to complete in comments. WATCH THE DEMOS, TECHNIQUE IS CRUCIAL IN THESE MOVEMENTS, AND FYI, I FUCKED UP MY BACK GETTING LAZY IN THE END OF A SET OF HEAVY SDHP'S.

DEMOS
RING DIP VARIATIONS
SUMO DEADLIFT HIGH PULLS

WEDNESDAY. DECEMBER 8. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 rounds for time of (intended to be a sprint, rest periods are included):
30 Double Unders
8 Pull-up - Chest To Bars
10 Power Snatches #75
12 Box Jump 24"
Rest 1 minute
*Post total time to complete. Clock runs through rest period.

TUESDAY. DECEMBER 7. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

RUN A MILE FOR TIME. 

Coaches Notes: 
*Go to your local High School or College track and run 4 laps (~1mile). Time your run and post to comments. Your trying to complete as fast as possible.
*Post total time to complete in comments.
 

MONDAY. DECEMBER 6. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

POWER SNATCH 1-1-1-1-1-1

*Post loads used in comments. This should work up to max effort so warm up heavily with lighter weight working up, once at about 85% to 90% of max effort start counting those as singles per the WOD, last set should one rep max effort!!

FRIDAY. DECEMBER 3. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 ROUNDS FOR TIME OF:
7 Back Squats #135 (go for speed)
7 Push Ups
7 Split Jerk #135
Bear Crawl length of concrete and back (~30meters)
*POST TOTAL TIME TO COMPLETE IN COMENTS!!

*FKNMAN BONUS
  2 Minutes max pull ups.
**POST REPS COMPLETED IN COMMENTS.

THURSDAY. DECEMBER 2. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

4 ROUNDS FOR TIME OF:
20 Double Unders
10 R.Arm Barbell Snatches #45
10 L.Arm Barbell Snatches #45
3 R.Arm Turkish Get-Ups (Barbell #45)
3 R.Arm Turkish Get-Ups (Barbell #45)
*Post total time to complete in comments.

WEDNESDAY. DECEMBER 1. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
10 Burpee Box Jump laterals 24 inch (Jump "Over" Box)
10 Overhead Squats 75/55 lbs
Post total time to complete.

DEMOS
BURPEE BOX JUMP LATERALS
BURPEE SNATCHES "COMING SOON TO WOD NEAR YOU"

TUESDAY. NOVEMBER 30. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

AMRAP 20 minutes of:
5 Hang Squat Snatches #75
10 Burpees
15 Box Jump 24"
Post total rounds.

DEMOS
HANG SQUAT SNATCH

MONDAY. NOVEMBER 29. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

A) STREGTH
     BOX SQUAT 3-3-3-3-3

B) WOD
     7 rounds for time of:
     7 Overhead Squats 95 lbs
     7 Box Jump - 20" Boxes
     7 Clap Push-ups
     Post total time to complete in comments.

DEMOS
BOX SQUATS
CLAPPING PUSH-UPS 

TUESDAY. NOVEMBER 23. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

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.

***Post time and number of penalties to comments.

MONDAY. NOVEMBER 22. 2010

 1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Iron Curtain Chipper

For Time:
10 Overhead Squats 95 lbs
20 Squat Cleans 95 lbs
30 Push Presses 95 lbs
40 Pull-ups
50 Wall Balls
60 Double Unders
70  Sit-ups
800 m Run
Post total time to complete in comments.

DID YOU CATCH THIS: CALIFORNIAS FINEST... YEAH RIGHT!!

THURSDAY. NOVEMBER 18. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Post total rounds completed in comments.

WEDNESDAY. NOVEMBER 17. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

For time:
135 lb Squat clean, 10 reps
50 Sit-ups
135 lb Squat clean, 8 reps
40 Sit-ups
135 lb Squat clean, 6 reps
30 Sit-ups
135 lb Squat clean, 4 reps
20 Sit-ups
135 lb Squat clean, 2 reps
10  Sit-ups
Post total to complete time.

FKNMAN BONUS:
Tabata Double Unders
*Note total reps.

Read This: BEWARE OF SNACKS

TUESDAY. NOVEMBER 16. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

CINDY
AMRAP 20 MINUTES OF:
5 Pull-ups,
10 Push-ups,
15 Air Squats.
*Post total rounds completed.

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds for time of:
10 Overhead Squats #95
15 Push-ups
20 Double Unders
Post total time to complete.

FRIDAY. NOVEMBER 12. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

7 rounds for time of:
10 Hang Power Cleans #115
15 Box Jump 24"
5 Knees-to-elbows
Post total time to complete.

THURSDAY. NOVEMBER 11. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Weighted Pull ups - 3-3-2-2-1-1-1

AMRAP 15 mins of:
20  Overhead  Lunge With #45  Plate
10 Burpees
30 Double Unders
Post total time to complete and loads used for pull-ups.

TUESDAY. NOVEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

3 rounds for time of:
15 Bench Presses 155 lbs
15 Supine Ring Pulls
400 m Run
Post total time to complete.

MONDAY. NOVEMBER 8. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots #20
20 Pull-ups
*Post total time to complete.

** This List will be posted here for reference and I will print hard copies for your use that ill keep at BAFKNMAN box. See the following list in order of importance and need! When making your donations please utilize this procurement list, thanks! If you need help finding good deals on whats listed ill be posting links soon, or just hit me up.

1. Rubber bumper plates ( 10 / 15 / 25 / 35 / 45 / 55 )
2. Kettlebells ( 1pood = 36lbs / 1.5 = 53lbs / 2pood = 70lbs )
3. Medicine balls ( 10 / 14 / 20 )
4. Dumbbells (10 / 15 / 20 / 25 / 30 / 35 / 45 / 55 )
5. Rubber flooring
6. Rings
7. Jump ropes (speed ropes)
8. Men’s and women’s Olympic barbells ( 35 / 45 )
9. Flat benches
10. Plyo boxes ( 12” / 18” / 20” / 24” / 30” )
11. Slam Ball ( 30 / 40 / 50 / 60 )
12. Climbing rope (Manilla 1.5” or 2” in 20’ lengths )
13. Light training barbells ( 10 / 15 / 25 )
14. Rubber stretch bands ( Light = 25lbs / medium = 50lbs / heavy = 75lbs )
15. Small metal plates ( 2.5 / 5 / 10 )
16. PVC pipe or wooden dowels ( 7’ )
17. Glute-ham developers
18. Weight Vest ( Anything up to 100lbs will do / 20lb minimum. )
19. Pull-up bars or stations
20. Adjustable squat stands
21. Concept2 rowers
22. Parallettes (PVC)
23. Punching bags
24. Power cages or half racks
25. Platforms
26. Bikes
27. Bar collars

FRIDAY. NOVEMBER 5. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

3 rounds for time of:
5 Thruster Double Presses #115
50 Double Unders
20 Wall Balls #20
Post total time to complete.

THURSDAY. NOVEMBER 4. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

"LIL DEVIL"
First round do 1 Turkish Get up each arm #25
+ 6 burpees
   12 Back Squats #115
   18 Double Unders
Second round do 2 Turkish Get up each arm #25
+6 burpees
   12 Back Squats #115
   18 Double Unders
.... and so on til you get to 6 Turks each arm then complete that round as the rest.

** Post Total Time to complete.

WEDNESDAY. NOVEMBER 3. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD
  
A)
 "Ace / Jack of Clubs"
20 Push Ups - 1 Sit Up
19 Push Ups - 2 Sit Ups
18 Push Ups - 3 Sit Ups...
all the way to
1 Push Up - 20 Sit Ups
*Post total time to complete.

B)
BOTTOM TO BOTTOM TABATA SQUATS.
*Each 10 seconds of rest is spent in the bottom of the air squat position.
**Post number of air squat reps for each set.

TUESDAY. NOVEMBER 2. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

21-18-15-12-9-6-3 reps of:
Overhead Lunges #45 (barbell)
Knees-to-elbows
Post total time to complete.

MONDAY. NOVEMBER 1. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

A. Snatch Balance 1-1-1-1-1-1-1

B. As many rounds as possible in 10 minutes of:
25 Double Unders
10 Burpee Pull-ups

*Notes: A) Find 1 rep max.   B) Post total rounds.

DEMOS
SNATCH BALANCE 
BURPEE PULL-UPS

FRIDAY. OCTOBER 29. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds of:
5 Push Presses 135 lbs
30yd Bear Crawl
10 Burpees

Post total time to complete.

THURSDAY. OCTOBER 28. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

21-15-9 reps of:
Hang Power Snatches #75
Box Jump - 24"
Push-ups
Post total time to complete..

WEDNESDAY. OCTOBER 27. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Seven rounds for time of:
10 Wallball shots #20
10 Pull-ups
Post total time to complete.

TUESDAY. OCTOBER 26. 2010

OPENINING NIGHT. RINGS ARE IN. THREE PEAT ON ITS WAY!!

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

A.  OHS - 3, 3, 2, 2, 1, 1, rest 90-120 seconds
B.  L-Pull-ups - AMRAP x 6 sets, rest 90-120 seconds
C.  Tabata Double Unders for reps
**Coach’s notes:  Post loads for A and reps for B and C to comments.

DEMOS
OHS (OVERHEAD SQUAT) BREAKDOWN WITH COACH GLASSMAN
OPT DOING MAX REPS OHS WITH #95
L-PULL UPS

MWOD MUST SEE FOR BAFKNMAN ATHLETES.
OHS and HEAVY METCON PREP - This is a golden video!!

MONDAY. OCTOBER 25. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post total time to complete and load used for C&J.

DEMOS
CLEAN & JERK
CLEAN & JERK With Coach Burgener

FRIDAY. OCTOBER 22. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

"HELEN"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post total to complete.

THURSDAY. OCTOBER 21. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

3RDS FOR TIME OF:
5 ALTERNATING TURKISH GET-UPS #25
10 VIRTUAL SHOVELING (SWITCH ARMS ACCORDINGLY)
15 BURPEE BOX JUMPS (OVER 20" BOX NOT ON TO)
20 ALTERNATING SINGLE LEG SQUAT OFF BOX (20")
25 DOUBLE UNDERS
 *POST TOTAL TIME TO COMPLETE.

 DEMOS
VIRTUAL SHOVELING
TURKS PART 1
TURKS PART 2

WEDNESDAY. OCTOBER 20. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

Thrusters 1-1-1-1-1-1-1
*Conduct adequate warmup. Work up to 1RM (1 rep max). Post Loads to comments.

** READ THIS: Hand_Rips - Causes / Prevention / Maitenance 
...AND THIS: YOUR FORM SUCKS!!

TUESDAY. OCTOBER 19. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

5 ROUNDS OF:
BODY WEIGHT BENCH MAX REPS
10 PULL UPS
*Rest 2min between rounds. Post loads / reps / overall time to complete.

MONDAY. OCTOBER 18. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
*Post total time to complete in comments.

**FBI will get yo ass: Check this out THEY'RE WATCHING US

FRIDAY. OCTOBER 15. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

FOR TIME.
Run 400 meters
21-15-9 reps of:
Front Squat #95
Push Press #95
Pull-ups
Deadlift #135
Run 400 meters
**POST TOTAL TIME TO COMPLETE.

THURSDAY. OCTOBER 14. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

"OKTOBERFEST"
THREE ROUNDS FOR TIME OF:
5 PULL UPS
10 KNEES TO ELBOW
15 RING PUSH UPS
20 BALL SLAMS
25 AIR SQUATS
30 MOUTAIN CLIMBERS
35 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE!

WEDNESDAY. OCTOBER 13. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

7 ROUNDS FOR TIME OF:
25 HANG SNATCH # 65
RUN 200 METER
*POST TOTAL TIME TO COMPLETE.

 ** READ THIS: PRESCRIBED / AS RXd.....

TUESDAY. OCTOBER 12. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

AMRAP 20 minutes of:
30 Double Unders
20 Kettlebell Swings 1.5pood
10 Burpees

*Post total rounds/reps completed.

MONDAY. OCTOBER 11. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

"FRAN"
Three rounds for time:
21-15-9 reps of;
Thruster #95
Pull-ups

Post total time to complete.

***WOD DEMO: GREG & ANNIE SMASH FRAN

FRIDAY. OCTOBER 8. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

FOR TIME:
*RUN 400 METER
10-9-8-7-6-5-4-3-2-1 OF;
OVERHEAD SQUATS #75
RING DIPS
*RUN 400 METER
**POST TOTAL TIME TO COMPLETE.

WEDNESDAY. OCTOBER 6. 2010

**REST DAY FOR BAFKNMAN BOX! IT IS ALWAYS OPTIONAL TO DO WOD POSTED ON REST DAY, BUT I HIGHLY RECOMMEND SOME STRECHING EITHER WAY AND SPORT IF ANY.
1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD (OPTIONAL FOR BAFKNMAN BOX)

A.  AMRAP in 4 minutes:
Double Unders
Rest 2 minutes
B.  AMRAP in 3 minutes:
Power Clean
Rest 2 minutes
C.  AMRAP in 2 minutes:
Pull-ups
Rest 2 minutes
D.  AMRAP in 60 seconds:
Switch Lunges
**Coach’s notes:  Guys use 135 lbs for power cleans.  Pull-ups are chin over bar.  Complete in order written.  Post reps for all to comments.

TUESDAY. OCTOBER 5. 2010

3 rounds for time of:
20 Pull-up
20 Box Jump 24"
20 Thrusters #45 barbell
20 Push-ups (hands released at the bottom)
Post total time to complete.

**NUTRITION 411: KEEP THE COST OF EATING CLEAN DOWN!!

MONDAY. 0CTOBER 4. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

For Time:
10 Deadlifts 135 lbs
20 Wall Balls 20 lbs
10 Hang Power Cleans 135 lbs
20 Kettlebell Swings 53 lbs
10 Front Squats 135 lbs
20 Box Jump - 24 in.s
10 Push Presses 135 lbs
20 Pull-ups
10 Back Squats 135 lbs
20 Burpees
Post total time complete.

FRIDAY. OCTOBER 1. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

AMRAP 20 MINS
200 METER RUN
5 BACK SQUAT 185
10 BURPEES
15 PUSH UPS
*POST NUM,BER OF ROUNDS COMPLETED.

THURSDAY. SEPTEMBER 30. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

FIGHT GONE BAD-ISH (SUB ROWING)
Three rounds of:
1 min: Wall-ball, 20 pound ball 10 ft target
1 min: Sumo deadlift high-pull 75 pounds
1 min: Box Jump, 24″ box
1 min: Push-press 75 pounds
1 min: Singles (Calories).
*1 minute rest in between rounds. After each movement move to the next with clock still running and begin immediately. Each round should take a "total" of 5mins with an added 1min rest between rounds. Have partner count reps for each movement. Add 10reps(calories) to each round for the minute of singles. Toal number of reps is your score, post to comments. Have Fun!!!

WEDNESDAY. SEPTEMBER 29. 2010

 **REST DAY FOR BAFKNMAN BOX! IT IS ALWAYS OPTIONAL TO DO WOD POSTED ON REST DAY, BUT I HIGHLY RECOMMEND SOME STRECHING EITHER WAY AND SPORT IF ANY.
1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD (OPTIONAL FOR BAFKNMAN BOX

A1. OHS – 2 reps X 6 sets @ 3111, rest 90s
A2. Broad Jumps – 5 reps X 6 sets, rest 90s
B1. Wallballs #20 – 25reps unbroken X 4 sets, rest 60s
B2. Back Extensions – 35reps unbroken X 4 sets, rest 60s

*Coach’s notes:  Post loads for A1, track your distance each time for the 5 broad jumps in A2, track any broken sets as well, but completes reps.

**BAFKNMAN MUST-READ: "ATHLETES THAT RESPECT THERE BODY/PERFORMANCE DONT SLEEP ON THEIR STOMACHS."  I have been a stomach sleeper for as long as I can remember... so much for that bad habit. Most likely my shoulder issue is a result of this.

TUESDAY. SPTEMBER 28. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

15-12-9 reps of:
Double Unders
Wall Balls #20 lbs
Box Jump 24 in.
Burpees
Kettlebell Swings 1.5pood
Ab Mat Situp With Wall Balls #20 
Ring-Rows
Turkish Get-Ups #30 lbs
Post total time to complete.

**Download and Print This!! THE MOVES
 -These are the standards for alot of the movements we do. Practice sticking to these, in the long run these cues are most effective for your constant progressions and safety.

MONDAY. SEPTEMBER 27. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

10 rounds for time of:

15 Deadlifts 135 lbs

15 Push-ups

Post total time to complete.

FRIDAY. SEPTEMBER 24.2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

Complete 10 rounds of:
Sprint 50 yards
*Rest 30 seconds between sprints
*Post fastest time to comments.

**A NEW WAY - Great read posted by CF-Santa Cruz West

THURSDAY. SEPTEMBER 23. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

3 rounds for time of:
10 Turkish Get-Ups #25dumbell
20 Burpee Lateral Jumps *12" barrier
30 Sit-up - Standards
Post total time to complete.

**Check out: Max box jumps in 3mins. 24" box.
**Skill: Practice Air Squat efficiency.
AIR SQUAT

WEDNESDAY. SEPTEMBER 22. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Post total time to complete in comments.

TUESDAY. SEPTEMBER 21. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

5 rounds for time of:
40 Double Unders
30 Box Jump - 24 in.s
20 Kettlebell Swings 1.5 pood
Post total time to complete.

**CHECK THIS LINK OUT: 10 BAD ASS WEBSITES TO FEED YOUR MIND. As posted on crossfit.com affiliate page (monday july 19, 2010). Worth your down time!

MONDAY. SEPTEMBER 20. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD
7 rounds for time:
20 Shoulder Press #75
20 Sit Ups
Post total time to complete in comments.

FRIDAY. SEPTEMBER 17. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

Max Efforts of:
Push Up
Pull up
5 rounds. Rest 2min between rds.

**"PRACTICE"... we talkin bout practice. Single Leg Squat Progression. Use 12" / 18" / 24"  box as needed. On a single leg, squat down til ass touches box and come back up. 10 mins of "Practice" is adequate.

THURSDAY. SEPTEMBER 16. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

As many rounds as possible (AMRAP) in 20 minutes of:
3 Hang Squat Cleans #135
6 Pull-ups
18 Double Unders
Post total rounds and reps completed.
*Movement Demos: HANG SQUAT CLEAN

**Video Link: Very serious food for self: HANGED MAN PROJECT. PSA - BEN STEWART . Post thoughts to comments if any!!

***Crossfit Sports Series - Going on this saturday 1st annual in Newport, CA. Sport is: STAND UP PADDLE BOARDING + WOD

WEDNESDAY. SEPTEMBER 15. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

***Check this out : LET THE ENVIROMENT GUIDE OUR DEVELOPMENT

TUESDAY. SEPTEMBER 14. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute after each cycle. Repeat for a total of 5 cycles.
Post total rounds completed each cycle.

Skill: OVERHEAD SQUAT  3-3-3-3-3-3-3
Post loads used.

MONDAY. SEPTEMBER 13. 2010

1.STRECH ***TRY THE MOBILITY WOD
2.WARM-UP
3.WOD

For time:
50 Box jumps 24 (inch box)
50 Jumping pull-ups
50 Kettlebell swings (1 pood)
50 steps Walking Lunges
50 Knees to elbows
50 Push press (45 pounds)
50 Back extensions or sub Supermans
50 Wall ball shots (20 pound ball)
50 Burpees
50 Double unders
Post total time to complete.

JUMPING PULL UPS
KNEES TO ELBOWS
SUPERMANS (SUB FOR BACK EXTENSIONS)

SATURDAY. SEPTEMBER 11. 2010

1.STRECH ***TRY THE MOBILITY WOD
2.WARM-UP
3.WOD

5 rounds for time of:
3 Power Snatches 95/65 lbs
6 Overhead Squats 95/65 lbs
30 m Bear Crawl
Post total time to complete.

FRIDAY. SEPTEMBER 10. 2010

1.STRECH ***TRY THE MOBILITY WOD 
2.WARM-UP
3.WOD

400 meter run at the start
28 Box Jumps
28 Pull-ups
28 Kettle bell swings 53#/35#
28 Walking lunges (each leg counts as 1) with Med.ball locked out overhead, 20#/14#
28 Deadlifts 205#/95#
28 Burpees
28 Sit ups
28 Dumbbell Push presses 35#/15#
400 meter run at the finish
*Post total time to complete.
KETTLE BELL SWING

 **VIDEO: A hot topic... "Perfection of tecnique vs. Intensity." Coach says it best "the danger lies in not learning the mechanics", The best performers use the best mechanics. Its much more efficient. It all shows up in your score.

THURSDAY. SEPTEMBER 9. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP
3.WOD

5 rounds for time of:
3 Power Snatches 95/65 lbs
6 Overhead Squats 95/65 lbs
30 m Bear Crawl
Post total time to complete.

**Too Funny (but awesome all the same): THIS GUY PLAYED HIS CARDS RIGHT IN THE AEROBIC CIRCUIT!!!

WEDNESDAY. SEPTEMBER 8. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP
3.WOD

21, 15, 9 rep rounds of:
Push Press #115
Hang Squat Clean#115
Post total time to complete.
HANG SQUAT CLEAN
PUSH PRESS

**Video: A few firebreathers talking fuel.

TUESDAY. SEPTEMBER 7. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP
3.WOD

As many rounds as possible in 20 minutes of:
15 Double Unders
15 Box Jump 24"/20"
15 Pull-ups
Post total rounds.

**Check this out: Why HAPPY MEALS are scarry!!!

FRIDAY. SEPTEMBER 3. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP
3.WOD

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
Post total time to complete.

** Video: Check out this VIDEO on the power clean and push jerk. Coming soon to a WOD near you. Get the concepts down, practice the movements.

WEDNESDAY. SEPTEMBER 1. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP
3.WOD

On the Minute:

Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.
*Go as heavy as possible on power cleans
*Post load used to comments.

TUESDAY. AUGUST 31. 2010

1.STRECH

2.WARM-UP **TRY THE MOBILITY WOD

3.WOD

 

15 Shoulder Press

75 Double Unders

15 Push Press

75 Double Unders

15 Push Jerk

75 Double Unders

*Notes: Weight should increase when moving from shoulder press to push press and from push press to push jerk. Post total time to complete and loads used!

SHOULDER PRESS / PUSH PRESS / PUSH JERK

MONDAY. AUGUST 30. 2010

1.STRECH
2.WARM-UP **TRY MOBILITY WOD (SEE POST 0N AUG. 26)
3.WOD

For Time:
21 Walking Lunges
21 Air Squats
10 m Sprint
10 m sprint backwards
18 Walking Lunges
18 Air Squats
10 m Sprint
10 m sprint backwards
15 Walking Lunges
15 Air Squats
10 m Sprint
10 m sprint backwards
12 Walking Lunges
12 Air Squats
10 m Sprint
10 m sprint backwards

9 Walking Lunges

9 Air Squats

10 m Sprint

10 m sprint backwards
6 Walking Lunges
6 Air Squats
10 m Sprint
10 m sprint backwards
3 Walking Lunges
3 Air Squats
10 m Sprint
10 m sprint backwards
Post total time to complete.
WALKING LUNGE
AIR SQUAT

**Video: K Starr owner of CFSF going over the midline!

SUNDAY. AUGUST 29. 2010

1.STRECH
2.WARM-UP **TRY MOBILITY WOD (SEE POST 0N AUG. 26)
3.WOD

A.M.R.A.P (AS MANY ROUNDS AS POSSIBLE) in 20 min. of:
3 Power clean 135/95
10 Pushups
15 Box jumps
Post total rounds completed.
POWER CLEAN
BOX JUMPS

 

 **VIDEO:  FRAN IS COMING SOON!!!

 

SATURDAY. AUGUST 28. 2010

1.STRECH
2.WARM-UP **TRY MOBILITY WOD (SEE POST 0N AUG. 26)
3.WOD

5 rounds for time of:
10 Reverse Alternating Lunges #35 dumbell ea. arm
5 Turkish Get-up, Right Arms #35 dumbell or 1pood KB
5 Turkish Get-up, Left Arms #35 dumbell or 1pood KB
5 clapping pushups
10 squat cleans #35 dumbell ea. arm
Post total time to complete.
*TURKISH GET UPS
*SQUAT CLEANS WITH DUMBELLS

*Optional Technique Cool Down: 50 Double Unders

***VIDEO: Double Under technique!!!

FRIDAY. AUGUST 27. 2010

1.STRECH
2.WARM-UP **TRY MOBILITY WOD (SEE YESTERDAYS POST)
3.WOD

FOR TIME:
15 Power clean and jerk (135/85)
35 Kettlebell swings (55/35)
55 Lateral jump + burpee (over barbell)
75 Wall balls (20/12)
55 Box jumps (24/18)
35 meter Bear crawl
15 Sumo-deadlift high-pull (135/85)
Post total time to copmplete.

OR

3 Rounds for time:

3-Minutes of Burpees

3-Minutes of Wall-ball #20

3-Minutes of Kettle Bell Swings 1.5 pood or #55 dumbell

Rest 1 Minute

Post TOTAL completed reps for each movement..

**Video: Check out Mikko Salo (2009 games champ) handling #135 power clean and jerks. The WOD he does is called "death by clean and jerks"... it goes 1 c&j the first minute, 2 the second minute, 3 the third minute... and so on til you cant finish the number of reps for that minute. beast!!!

THURSDAY. AUGUST 26. 2010

1. STRECH
2. WARM-UP
3. W.O.D

FRONT SQUATS. 1-1-1-1-1-1-1-1-1-1
*Ten rounds of one rep of front squat, where first 3 reps are warm-up to last 7reps (max load).
*Post loads used per rep to comment.

***Coachs' Note: Everyone has weakness, mine is mobilty (flexibility in the joints). I encourage all of you to review and stay up to date with the MOBILITY WOD. Its a blog put out by one of crossfits elite affiliate owners "K-Starr. " He is a treasure trove of valuable information. Do these warm ups regularly and reep the benefits in your performance. "DONT GO IN TO THE PAIN CAVE" -K.STARR

WEDNESDAY. AUGUST 25. 2010

1. STRECH

2. WARM-UP

3. W.O.D

5 rounds for time of:

12 Deadlifts (body weight)

25 Sit-up 

Post total time to complete.

**Video#1: Dave Castro of CFHQ talks about programming and how Crossfit is unmatched when it comes to GPP (General Physical Preparedness). Keep programming varied... but under certain guidelines!!!

***Video#2: WHOS DOWN FOR SOME STAND UP PADDLE BOARDING THIS WEEKEND?

***Check this out: THE MOST ISOLATED MAN ON THE PLANET . His WOD everyday is probably Chase, Kill, Eat... Repeat! Fucken dude is Gangster!

TUESDAY. AUGUST 24. 2010

1. STRECH
2. WARM-UP
3. W.O.D

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
**Post total time to complete.

***Video: Coach Glassman at Crossfit Filfest 2010. Q&A session with affiliate trainers.

***Get to thinking: Check out this video lecture for TED.com Hundreds of Potential Earth Like Planets in our Solar Sytem.  Lets find one, is all im asking!!!
 

MONDAY. AUGUST 23. 2010

1. STRECH

2. WARM-UP

3. W.O.D

3 rounds for time of:

15 Hang Power Cleans, 135 lbs

15 Burpees

Post total time to complete in comments.

***Video#1: At the chalkboard with Crossfit Founder and CEO Greg Glassman, talking about how the best way to perfect the squat is essentially doing more squats.

***Video#2 is a continuation from the same session, in this segment Greg talks about the power we generate thru the core... in his words, "our transmission!"

 

SUNDAY. AUGUST 22. 2010

1. STRECH
2. WARM-UP
3. W.O.D

For time:

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post total time.

OR

Perform 3 rounds for max reps of the following:

Pull Up - 1min
Push Up - 1min
Sit Up - 1min
Air Squat - 1min
Burpee - 1min
**Rest 1 minute in between rounds. Post total reps.
Kipping Pull-Up
Air Squat
Burpee

***Video: Application of Force!!

***Today I saw this: LIVE LONGER. JUMP HIGHER!! I think its awesome. Where do I gert in line?

SATURDAY. AUGUST 21. 2010

1. STRECH
2. WARM-UP
3. W.O.D

For Time:
10 Deadlifts 135 lbs
20 Wall Balls 20 lbs
10 Hang Power Cleans 135 lbs
20 Kettlebell Swings 53 lbs
10 Front Squats 135 lbs
20 Box Jump - 24 in.s
10 Push Presses 135 lbs
20 Pull-ups
10 Back Squats 135 lbs
20 Burpees

**Post total time to complete.
KB Swing
Wall Balls
Hang Power Clean

***Video: "WHAT ABOUT ABS?" Crossfitters dont do abs.... we stabilize the hell out of the midline!

FRIDAY. AUGUST 20TH. 2010

1. STRECH
2. WARM-UP
3. W.O.D:

For Time:
10 Push Presses 115 lbs

10 Burpees

60 m Bear Crawl
9 Push Presses 115 lbs
9 Burpees
60 m Bear Crawl
8 Push Presses 115 lbs
8 Burpees
60 m Bear Crawl
7 Push Presses 115 lbs
7 Burpees
60 m Bear Crawl
6 Push Presses 115 lbs
6 Burpees
60 m Bear Crawl
5 Push Presses 115 lbs
5 Burpees
60 m Bear Crawl
4 Push Presses 115 lbs
4 Burpees
60 m Bear Crawl
3 Push Presses 115 lbs
3 Burpees
60 m Bear Crawl
2 Push Presses 115 lbs
2 Burpees
60 m Bear Crawl
1 Push Press 115 lbs
1 Burpee
60 m Bear Crawl
**Post total time to complete.
***Video: Very informative video on understanding how nutrition has everything to do with overall health and performance. Post thoughts on video: