THURSDAY. MARCH 31. 2011

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

3.SKILL
*GO OVER INSTRUCTIONS FOR TODAYS WORKOUT HERE

4.WOD 
**CF OPEN GAMES WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
*Post number of rounds and partials to comments.

**THOSE PUSHUPS ARE GONNA GET BAD TODAY!! WATCH THE STANDARDS ABOVE AND KEEP TO EM!!

WEDNESDAY . MARCH 30. 2011

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


3.WOD 

For Time:
30 Double Unders
15 Pull-up - Chest To Bars
30 Double Unders
15 Kettlebell Swings ea Arm 1.5 pood
30 Double Unders
15 Hang Power Snatches 95 lbs
30 Double Unders
15 Burpees
30 Double Unders
Post total time to complete in comments.

**BURPEE ACTION

TUESDAY. MARCH 29. 2011

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

3.SKILL
*OVERHEAD SQUAT... SET-UP AND EXECUTION. - DEMO HERE

4.WOD 
 "HELEN"
*3 ROUNDS FOR TIME (R4T) OF:
400m Run
21 Kettlebell Swings 1.5 pood (#53)
12 Pull ups
*Post total time to complete in comments.
**VIDEO OF A SUB 7MIN HELEN (OPT)

**KETTLE BELL WINDMILLS. FEEL FREE TO GIVE THEM A SHOT FELLAS!

MONDAY. MARCH 28. 2011

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

3.STRENGTH
* BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)


4.WOD
5 ROUNDS FOR TIME (R4T) OF:
400m Run
8 Knees-to-elbows
15 Overhead Squats #75
Post total time to complete in comments.

 **HIGH VOLUME OVERHEAD SQUAT ACTION.

**SANDBAG RUNS.

**BRUCES LAST FEW ROUNDS!!!

FRIDAY. MARCH 25. 2011

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

3.STRENGTH
* BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
* POWER SNATCH  1-1-1-1-1


4.WOD 

*5 ROUNDS FOR TIME (R4T):
20 Double Unders
10 Power Cleans #115
20 Sit-up
10 Jumping Air Squats
Post total time complete in comments.

MOVEMENT DEMOS:
*DOUBLE UNDERS
*MIKE BURGENER GOING OVER END OF FIRST PULL (POWER CLEANS)
*MIKE BURGENER GOING OVER SECOND PULL (POWER CLEAN)
*SIT-UP
*JUMPING AIR SQUAT (BEST VID I CAN FIND)

**NICE.

**MIRANDA OLROYD FOOLING AROUND ON THE BARS. VERY NICE!

THURSDAY. MARCH 24. 2011

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

3.SKILL
*Practice Heavy Turkish Getups
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

4.WOD
*FOR TIME COMPLETE:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlifts 225 lbs
Ring Dips
Post total time to complete in comments and substitute as necessary.

**PROPER DEADLIFT SET-UP AND EXECUTION.

**RING DIPS... NOT EASY!!

**NO CAPTION NECESSARY!

WEDNESDAY. MARCH 23. 2011

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

3.SKILL
*BENCH PRESS 3-3-3-3-3
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

4.WOD 
For Time:
30 Double Unders
15 Pull-up - Chest To Bars
30 Double Unders
15 Kettlebell Swings ea Arm 1.5 pood
30 Double Unders
15 Hang Power Snatches 95 lbs
30 Double Unders
15 Burpees
30 Double Unders
Post total time to complete in comments.

 **KEEP IT MOVING...

TUESDAY. MARCH 22. 2011

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

3.SKILL
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

4.WOD 
"GRACE" for time:
*30 Clean & Jerks #135
*Post total time to complete in comments.

**C&J ACTION AT A LOCAL MEET.

**IF YOU THINK SOLO CLEAN AND JERKS ARE A BITCH....

 **UH... FOR YOUR VIEWING PLEASURE.


*BRUCE, FINISHING UP!

MONDAY. MARCH 21. 2011

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

3.SKILL
*CLEAN AND JERK FORM AND EXECUTION (tomorrows wod will be plenty of c&j).
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

4.WOD 
*A.M.R.A.P 20 MINS OF:
10  Push press #115
10 KB Swings 1.5 pood
10 Box jumps   24"

Post total rounds completed in comments.

 **WEEKEND IS OVER, TIME TO GET BACK TO WORK!!

**ON THE PUSH PRESS MAKE SURE YOUR FULLY LOCKED OUT OVERHEAD.

**CHECK OUT THIS HILARIOUS SIGN POSTED AT A CROSSFIT AFFILIATE.

FRIDAY. MARCH 18. 2011

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

3.SKILL
*L-SITS / L-HOLD - Try and accumulate at least 2mins in an L. If you need a progression do hangs with kness held up to your chest or in a partial L position and accumulate 2mins.
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

4.WOD
*FOR TIME COMPLETE:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
*Post total time to complete in comments.

*L-HANG / HOLD FROM BAR.

 *L-SIT / HOLD ON PARALETTES.

*GREAT DEAD LIFT FORM. SPINE N NATURAL ALIGNMENT THROUGHOUT THE MOVEMENT. KEEP THE ASS BACK AT THE BOTTOM, KNEES FORCED OUT, SPREAD THE FLOOR.

*THE POSE METHOD.

THURSDAY. MARCH 17. 2011

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

3.SKILL
*POWER SNATCH - PRACTICE SKILL/TECHNIQUE. 
*BURGENER WARM UP CLICK HERE

4.WOD 
*"CF GAMES OPEN WOD 11.1
AMRAP 10 MINUTES OF:
30 Double Unders
15 Power Snatch #75
*Post total time to complete in comments. 
**WOD 11.1 EXPLAINED "WATCH FKRS"

*2008 CF GAMES AT THE RANCH IN AROMAS CA.

*2009 CF GAMES, STILL AT THE RANCH IN AROMAS CA.

 *2010 CF GAMES. TO MANY ATHLETES, RANCH WOULDN'T DO ANYMORE. HOME DEPOT CENTER IN CARSON CA.

WEDNESDAY. MARCH . 2011

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

3.SKILL
*POWER CLEANS - PRACTICE SKILL/TECHNIQUE. 
*BERGENER  WARM-UP

4.WOD 

*5 ROUNDS FOR TIME (R4T) OF:
200 m Med Ball Run #20
9 Ring Dips
12 Pull-ups
15 Wall Balls#20
Post total time to complete in comments.

 *HEATHER B ON THE RINGS.

*WALL BALLS IN ACTION!!

 *PULL-UPS

TUESDAY. MARCH 15. 2011

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

3.SKILL
*OPEN - SPEND 10 MINUTES ON YOUR ISSUES!!

4.WOD 
*A.M.R.A.P 20 MINS OF:

10 Double Unders
10 Push Press #95
10 Seated Box Jumps (from bench to 20"
20 Alternating Barbell Lunge #95
*Post total time to complete in comments.

**WALKING LUNGE.

MONDAY. MARCH 14. 2011

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

3.STRENGTH
*WEIGHTED PUSH-UPS (USE BUMPER PLATES ON BACK) 3-3-3-3-3

4.WOD 
5 ROUNDS FOR TIME (R4T) OF:
6 Sumo Deadlift High Pull #95
6 Burpees 
6 Front Squat #95
6 KB Swing 1.5pood (#53)
6 Hang Power Snatch #95
*Post total time to complete in comments. Also post loads for push-ups.

**FINISH POSITION FOR THE SUMO DEADLIFT HIGH PULL (SDHP).

**TEACHING FRONT SQUATS TO A GROUP. REMEMBER TO KEEP THOSE ELBOWS HIGH AND CHEST UP.

**END OF THE SECOND PULL IN THE POWER SNATCH, TIME TO GET UNDER THE BAR, ELBOWS HIGH AND OUTSIDE, BAR SHOULD TRAVEL CLOSE TO THE BODY AS SEEN ABOVE.


**BRUCE'S LAST 2 ROUNDS! GOOD PUSH.

FRIDAY. MARCH 11. 2011

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

3.STRENGTH
*WEIGHTED PUSH-UPS (USE BUMPER PLATES ON BACK) 3-3-3-3-3

4.WOD 
"ANNIE"

*FOR TIME COMPLETE 50-40-30-20-10 OF:
Double-Unders
Sit-Ups
**Post total time to complete and loads utilized for push-ups. Note: Get to full depth on those push ups, elbows should pass 90 degrees at the bottom.

**CONDUCTING WODS OUTSIDE YOUR BOX IS ALWAYS FUN... I IMAGINE DOING WODS DAILY RIGHT NEXT DOOR TO YOUR NEIGHBORING McDONALDS IS EVEN BETTER. WONDER WHAT THE CONSUMER ROBOTS THINK WHEN THERE IN THE DRIVE THROUGH WATCHING THE WOD.

**DOUBLE UNDER ACTION AT THE 2010 CF GAMES.

**DOUBLE UNDERS WITH A SPEED ROPE ARE TUFF ENOUGH. WTF IS THIS GUY THINKING... DOES MAKE YOU WANT TO TRY IT THOUGH.

THURSDAY. MARCH 10. 2011

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

3.SKILL
*Clean & Jerk - Work on form and execution with light weight (up to you, but no more than #95) and then move on to WOD. Could be utilized as part of WARM-UP.

4.WOD 
 *FOR TIME:
7-6-5-4-3-2-1 of Clean & Jerks #135
+ after each set of C&J you will complete the following:
5 Clapping Push Ups
10 Jump Squats w/#25 bumper plate
15 Sit-Ups
**Post total time to complete in comments.

**Camille (front) and Miranda battling through a C&J / Handstand Pushup WOD. Camille smashed!!

**Its just clapping push-ups, could be worse, like this little honey right here.

**Not how you want to finish the jerk portion. Damn, shit looks like it sucks!

***Hey check this out: SICK HEIST... THIS ONE YOU DIDNT READ ABOUT!

WEDNESDAY. MARCH 9. 2011

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

3.SKILL
*POWER SNATCH SET-UP AND EXECUTION. FAMILIARIZE YOURSELF WITH THE CUES INVOLVED. YOUTUBE VIDEOS, CROSSFIT JOURNAL... ETC. PROPER TECHNIQUE AND SKILL WILL LEAD TO THE STRENGTH GAINS. AS WITH EVERYTHING PROPER FORM FOR SAFETY AND EFFICIENCY!!

4.WOD
*5 ROUNDS FOR TIME (R4T) OF:
20 Overhead Walking Lunges  #25(Bumper Plate)
15 Pull-ups
20 Double Unders
15 Ring Push Ups (with feet elevated to level of rings, on a 12" box)
Post total time to complete in comments.

 **OVERHEAD WALKING LUNGE FRONT.

**OVERHEAD WALKING LUNGE REAR.

 

**RING PUSH UPS, ELEVATED FEET!

TUESDAY. MARCH 8.2011

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

3.STRENGTH
*BENCH 3-3-3-3-3

4.WOD
*FIGHT GONE BAD W/DOUBLE UNDERS!!
**3 rounds of the following:
Wall-ball  #20  (Reps),
Sumo deadlift high-pull #75  (Reps),
Box Jump  20″  (Reps),
Push-press  #75  (Reps),
Double Unders  (Reps)
1 minute rest in between rounds.
*Post total number of reps.

***FIGHT GONE BAD DEMOED AND EXPLAINED HERE

MONDAY. MARCH 7. 2011

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

3.SKILL

*L-SITS / L-HOLD - Try and accumulate at least 2mins in an L. If you need a progression do hangs with kness held to up or in a partial L position.

4.WOD (IF YOU MISSED FRIDAYS WOD MAKE IT UP TODAY AND SKIP TODAYS)
*3 ROUNDS FOR TIME OF:
10 Cleans  #135
15 Ring Dips (USE RINGS/BAR/BENCH AS NEEDED TO ACCOMPLISH FULL DEPTH ON DIPS)
20 Knees to Elbows
**Post total time to complete in comments.

**FEMALE KNOCKING OUT THE RING DIPS AT THE 2010 CF-GAMES!!

**L-SIT ON THE RINGS... PROGRESSION IS HANGING FROM A BAR WITH LEGS IN AS MUCH AS AN L AS YOU CAN MANAGE FOR TIME.

FRIDAY. MARCH 4. 2011

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

3.SKILL

*WORK ON TURKISH GET-UP FORM WITH NO WEIGHT. PERFECT YOUR MOVEMENT AND POSITIONING PRIOR TO STARTING WOD. ALSO WOULD BE A GOOD IDEA TO STRECH THOSE WRIST OUT SO YOUR NOT CRYING THROUGH THE FRONT SQUATS!! YEAH I SAID CRYING.

4.WOD

*FOR TIME COMPLETE:
800 m Run
10 Front Squats #135 
600 m Run
10 Burpees
400 m Run
10 Power Snatches #95 lbs
200 m Run
10 Turkish Get-up, Right Arm #30 
10 Turkish Get-up, Left Arm #30
Post total time to complete in comments.

**SUPER FRONT SQUAT FORM!!

**CHECK "THESE" OUT: THE 50 BEST RACKS IN SPORTS

THURSDAY. MARCH 3. 2011

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

3.SKILL

*L-SITS / L-HOLD - Try and accumulate at least 2mins in an L. If you need a progression do hangs with kness held to up or in a partial L position.

4.WOD  
*7 ROUNDS FOR TIME OR A.M.R.A.P 30 MINS OF:
5 Deadlift  #275
13 Push-ups
9 Box jumps 24"
*Post total time to complete or rounds completed.

**CAMILLE CRANKING THROUGH DEADLIFTS @ 2010 CF GAMES.

**CAMILLE DEMONSTRATING THAT BOX JUMPS CAN BE DONE ANYWHERE!!

WEDNESDAY. MARCH 2. 2011

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

3.SKILL
*WORK ON DOUBLE UNDERS FOR 10 MINUTES. POST MAX COSECUTIVES. CAN BE PART OF WARM-UP.

4.WOD 
*SPLIT JERK 3-2-2-2-1-1-1-1
*NOT SO FAST:
TABATA 16RDs ALTERNATING PUSH-UPS / SQUATS
**Post loads for Split Jerks and numbers for DU's and TABATA (tabata score is lowest number of reps in any round per movement).

**SPLIT JERK DEMO CLICK HERE

**FOR THE SPLIT JERK ARMS SHOULD BE LOCKED OUT OVERHEAD WITH EARS VISIBLY IN FRONT OF ARMS AT FINISH.

**DIG...DIG!!

TUESDAY. MARCH 1. 2011

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

3.SKILL
*WORK ON OVERHEAD SQUAT POSITIONING FOR WOD!

4.WOD
*FOR TIME COMPLETE:
21 Overhead Squats #95
42 Pull-ups
15 Overhead Squats #95
30 Pull-ups
9 Overhead Squats #95
18 Pull-ups
** Post total time to complete in comments.

**TODAYS WOD - VIDEO LINK HERE

**STRETCH AND WARM-UP WELL. MAKE THOSE OVERHEAD SQUATS EASY ON YOURSELF.

**CHEST TO BAR PULL-UPS. GET THERE!!