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.