THURSDAY. JUNE 30. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
-9 FUNDAMENTAL MOVES AND FAULTS

 3.WOD
*FOR TIME COMPLETE THE FOLLOWING:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges,
50 Knees to elbows
50 Push press, 45 pounds
50 Back Extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
*Post total time to complete in comments.
**SCALED VERSION POSTED ON WHITEBOARD.

**PUKE STAR**


                                       *HOTT CHICKS AND SPORTS THURSDAYS*

 

*TODAYS WHITEBOARD*

WEDNESDAY. JUNE 29. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
-OVERHEAD SQAUT
-PUSH JERK 
-MED BALL CLEAN

 3.WOD
4 ROUNDS FOR TIME OF:
50 Double Unders
25 Med Ball Cleans 
*Post total time to complete in comments.
**SCALED VERSION WILL BE POSTED ON WHITEBOARD**

**DOUBLE UNDER ACTION. THATS GREAT ATHLETIC POSITIONING SHES IN.

**MED BALL CLEAN WORK.

**CAMILLE DURING THE WALL CLIMB WOD AT 2010 GAMES!!

 

TODAYS WHITEBOARD

TUESDAY. JUNE 28. 2011

1.STRETCH  
 *MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

**SKILL WORK WITH COACH C**
-FRONT SQUAT
-PUSH PRESS
-SUMO DEADLIFT HIGH PULL 


3.WOD 
A) Front Squat 2-2-2-2-2
*Rest 3-5min.
B) 120 Double Unders for time.
**Post total time to complete DU's in comments and loads used for Front Squats.

**FRONT SQUAT WITH BALL FOR DEPTH, IN THE LONG RUN THE BALLS GOTTA GO AND YOU GOTTA KNOW!!

**KEEP THOSE ELBOWS UP IN THE FRONT SQUAT, WAY UP. GET YOUR WRIST AND SHOULDER FLEXIBILITY WORKED OUT IF YOUR HAVING ISSUES.

                                                      TODAYS WHITEBOARD

MONDAY. JUNE 27. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)
**SKILL WORK WITH NEWLY CERTIFIED L1 COACH CEDRIC**
-AIR SQAUT
-PRESS
-DEADLIFT 


3.WOD 
*AMRAP 15 MINUTES OF:
2 Suicide Sprint
15 Air Sqauts
15 Presses #95
*Post total number of rounds completed. Scaling may be required for effectiveness, ask coach!!

**CROSSFIT LEVEL 1 CERTIFICATION @ CFSD. AWESOME INSTRUCTION THIS PAST WEEKEND. I LOOK FORWARD TO SHARING ALL THAT I HAVE ABSORBED. LETS KICK SOME "FUNCTIONAL MOVEMENT CONSTANTLY VARIED EXECUTED AT HIGH INTENSITY" ASS BOX!! OH YEAHHHHHH. *click picture to enlarge*

                                                         TODAYS  WHITEBOARD

SATURDAY. JUNE 25. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.WOD
*"BADGER"*
30 Squat Cleans #95
30 Pull Ups
800m Run
*Post total time to complete in coments.

FRIDAY. JUNE 24. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)


3.SKILL
* 3-POSITION CLEAN 3-3-3-3-3 (USE #75)
*DEMO HERE (EACH 3POSITION CLEAN IS 1 REP - *3 REPS PER SET)

4.WOD
For Time:
10 Deadlifts #225
20 Barbell Single Arm Snatch (alternate hands ea rep)
10 Deadlifts #225
20 Ring Dips
10 Deadlifts #225
20 Pull-ups
10 Deadlifts #225
20 Barbell Single Arm Snatch (alternate hands ea rep)
10 Deadlifts #225
*Post total time to complete in comments.

**COACH BURGENERS JUNK YARD PARTNER WARM-UP IN ACTION!!

                                                        ***FRIDAY FUNNIES***

 

                                                      LOLOLOLOLOLOLOLOLOL

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)


3.SKILL
* 3-POSITION CLEAN 3-3-3-3-3 (USE #75)
*DEMO HERE (EACH 3POSITION CLEAN IS 1 REP - *3 REPS PER SET)

4.WOD
*3 R4T:
50 Double Unders
50 Ring Push Ups
*Post total time to complete in comments.

**TODAY I READ THIS - THE BULGARIAN MONSTER METHOD


***HOT CHICKS AND SPORTS THURSDAY***

 

**HEY MUD RUNNING IS A SPORT. LOL. J/K LOOK @ THOSE TITTIES!! OH YEAH.

WEDNESDAY. JUNE 22. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.CORE
*PLANKS - ACCUMULATE 3 MINS IN A PLANK.


4.WOD
*5 ROUNDS FOR TIME OF:
10 KB Swings 2pood
10 Burpees
200m Sprint

5. WAIT THE F**K UP
*Max Sit-Ups 2 mins.
**Post total time to complete WOD in comments and number of sit-ups!

 **2010 CF GAMES. CHIPPER WOD!!

TUESDAY. JUNE 21. 2011

1.STRETCH  
* MOBILITY WOD

2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.SKILL
*L-HANG 3mins total.
*DEMO HERE

4.WOD
*A) SPLIT JERK(1RM) / DOUBLE UNDER COUPLET
-Set timer for 5 minutes. Every minute on the minute complete 30 sec max DU then the remainding 30 sec is  utilized for completing a two 1RM Split Jerks (one each left foot forward and right foot forward) . Post total number of double unders completed and load used for Split Jerk.
*B) OHS (overhead squat) / SDHP (sumo deadlift high pull)  Ladder 1-7-1 @ #95
**Post numbers for (A) and total time to complete for (B).

**L-HOLD, VARIATION TO THE HANG.

**SPLIT JERK. CATCH FULLY LOCKED OUT OVERHEAD. SHOULD BE NO BEND IN ELBOWS. FRONT SHIN IS COMPLETELY VERTICAL WITH BACK KNEE SLIGHTLY BENT.

**DOUBLE UNDERS. MASTER THEM!!

**CF O.G. ANNIE SAKIMOTO KILLING SOME OVERHEAD SQUATS. NICE!!

MONDAY. JUNE 20. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.STREGNTH
*BACK SQUAT  3-3-3-3-3

4.WOD
*10-9-8...3-2-1 FOR TIME OF:
Power Clean 75% B.W.(Body Weight) or sub load for 75%1RM (1 REP MAX)
Pull Ups
*Post total time to complete in comments and loads for back squats.

** POWER CLEAN RACK.

**PULL-UP VARIATION!! DAMN.

FRIDAY. JUNE 17. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.SKILL
*Split Jerk Set-up and Ececution
*DEMO HERE 
*CUES TO CONSIDER AND MEET

4.WOD
*FOR TIME COMPLETE THE FOLLOWING: 
50 Push-ups (TRUE)
50 Alternating Single Leg Squat off Box 20" (1rep right 1 rep left =1 rep)
5 Suicides (SPRINT >70% max speed)
50 Push-ups (TRUE)
50 Alternating Single Leg Squat off Box 20" (1rep right 1 rep left =1 rep)
*Post total time to complete in comments.

**SPRINTS GENERATE A HUGE NEUROENDOCRINE RESPONSE. PUSH IT!!

**PUSH-UP DEMO AT A CF CERT!

**FRIDAY FUNNIES**

** ON THE FLOOR LMFAO!!

**HEY ITS TRUE!!! LOLOLOLOLOL

THURSDAY. JUNE 16. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.STRENGTH
*Turkish Get-up 1-1-1-1-1

4.WOD

*10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups - Chest To Bar
Push Jerk #95
Sit-ups
*Post total time to complete in comments.

**HOT CHICKS AND SPORTS THURSDAY**

**STRETCH THOROUGHLY!!

**KETTLE BELL PR**


**BARBELL PR**

WEDNESDAY. JUNE 15. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)

3.STRENGTH
*DEADLIFT 1-1-1-1-1

4.WOD
*4 ROUNDS FOR TIME (R4T):
20 Kettlebell Swings 1.5Pood (#53)
25 m Walking Overhead Lunge (#25) *UP & BACK @ BAFKNMAN BOX
10 Burpees
*Post total time to complete in comments. **COMPARE TO 1/25/11 CLICK HERE (Post Progress)**

 **THAT'S THE FACE OF DETERMINATION RIGHT DER!!

**WALKING LUNGE BEACH ACTION

TUESDAY. JUNE 14. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.SKILL
*L-HOLD - Before or after workout accumulate 2mins in an L-Position (hang or hold).

4.WOD
*FOR TIME COMPLETE:
800m Run
25 Burpees
25 Box Jumps 24"
400m Run
25 Box Jumps 24"
25 Burpees
800m Run
*Post total time to complete in comments.

**THUROUGHBRED

 *NOBODY FAILS A BURPEE. GET DOWN, GET UP!!

**COOL PIC !!

MONDAY. JUNE 13. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.STRENGTH
*WEIGHTED PULL-UPS  2-2-2-2-2

4.WOD
*15-12-9 0F:
Power Snatch #95
Ring Dips
Double Unders (REPS X 2, 30/24/18)
*Post total time to complete in comments.

 **PULL-UPS...CHIN OVER BAR!!

**POWER SNATCH.

**DIPS ON BARS!!

FRIDAY. JUNE 10. 2011

1.STRETCH * MOBILITY WOD

2.WARM-UP (**STRETCHING IS NOT WARMING UP!)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)

3.CORE
*PLANK - Accumulate 3mins in a plank position with minimal amount of rest. Track # of breaks.


4.WOD
*FOR TIME COMPLETE:
1 Suicide
10 Box Jumps 30"
1 Suicide
9 Box Jumps
2 Suicides
8 Box Jumps
2 Suicides
7 Box Jumps
3 Suicides
6 Box Jumps
3 Suicides
5 Box Jumps
4 Suicides
4 Box Jumps
4 Suicides
3 Box Jumps
5 Suicides
2 Box Jumps
5 Suicides
1 Box Jump
**Post total time to complete in comments.

**MAX HEIGHT BOX JUMPS!!

**FRIDAY FUNNIESSSSSSS....

**USE THE STAIRS FUCKEN LAZY ASSES YOUR GOING TO THE GYM!! LOL

**ENOUGH SAID!!

**BAFKNMAN... FILLING HOLES IN SOULS SINCE 81'