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: