Friday 11/7/14



 

"Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.” - Charles F. Kettering

 

1. Deadlift 3 x 3, Climb

 

 

2. Running Day!

 

A. 2-4 Mile Run (Depending on Ability)

 

B. Intervals

 

2 x Mile Repeats - 5 Min Rest

2 x 800 Meter Repeats - 3 Min Rest

2 x 400 Meter Repeats - 2 Min Rest

 

C. 2 Mile Cool Down Run

 

3. Max Handstand Push-Ups

Thursday 11/6/14

The Champ!

 

"Its not up to you how you fall. Its up to you how far you let yourself fall and how long it takes you to get back up and stand on your own two feet” - Sr. Tac Jeffrey Mitchell

 

Active Rest or 4500 Meter Recovery Row

 

Wednesday 11/5/14

‎"You are afraid to die, and you’re afraid to live. What a way to exist.” – Neale Donald Walsch

1. 40 Minute Amrap

Buy In: 100 Kettle-Bell Swings

...Start Timer

800 Meter Run
40 Burpees 

Tuesday 11/4/14

 

Core Is Everything!

 

”Sometimes the poorest man leaves his children the richest inheritance.” – Ruth E. Renkel

‎

1. Bench Press 4 x 3, Climb

- 3 x 6-8 Close Grip Bench, Heavy


2. 3 Round Couplet

10 Squat Cleans 165, 115
21 Pull-Ups


3. Core

A. 4 x 20 Hanging Abdominal Raises
B. 3 x 30-60 Second Hollow Rocks
C. 1 x 50 Weighted Sit-ups

Monday 11/3/14

Jen Selter's Famous Booty!

“Never put off till tomorrow what you can do today.” –Thomas Jefferson

 

 

1. 3 x 5 Back Squat - Choose a weight heavier than last week

 

 

2. Wall Ball Interval Training

 

Complete as many wall balls as possible in the given time frame. Rest time is equal to the length of the round. So round 1 is 30 seconds so you would rest 30 seconds before starting round 2.

 

Round 1: 30 Seconds

Round 2: 45 Seconds

Round 3: 60 Seconds

Round 4: 75 seconds

Round 5: 90 Seconds

Round 6: 45 Seconds

Round 7: 30 Seconds

 

3. Weekly Pull-Up Progression Ladder

 

7 x 8 C2B Pull-Ups

 

 

Session #2:

 

2-3 Mile Recovery Run

Sunday 11/2/14

 

"Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances." 

 

 

Active Recovery

Saturday 11/1/14

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"When a friend is in trouble, don’t annoy him by asking if there is anything you can do. Think up something appropriate and do it." - Anon

 

1. Power Clean 5, 4, 3, 2, 2, Climb

 

2. Work up to a 10 Rep Max OHS

 

3. Modified Double Helen

 

6 Rounds:

 

400 Meter Run

21 KB Swings 55, 35

12 Burpees

 

 

 



Friday 10/31/14

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"To understand a new idea, break an old habit." - Jean Toomer
 

1. Fran

21-15-9
Thrusters 95, 65
Pull-Ups


2. Alternating EMOM of Thrusters and Pull-Ups

Min 1: 10 Thrusters
Min 2: 10 Pull-Ups

Continue as long as possible!


3. EMOM Hill Sprints (12 Rounds)

Find a short and very steep hill (very steep). Sprint up the hill as fast as possible taking short strides and pumping your arms. When you get to the top jog back down and wait for the next minute. You should have about 20-30 seconds of rest. After 6 Rounds take a 2 minute rest and complete another 6 rounds.


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Thursday 10/30/14

"I know it seems hard sometimes but remember one thing. Through every dark night, there's a bright day after that. So no matter how hard it get, stick your chest out, keep ya head up and handle it." - Tupac Shakur

1. Shoulder Press:

3 x 5 Strict Press, Climb

3 x 3 Push Press, Climb

3 x 1 Push Jerk, Climb

Each exercise should end up heavier than the one prior to it. Climb means increase weight each set.


2. Deadlift/Burpee WOD From Hell

4 Rounds For Time:

8 Deadlifts 275, 185
16 Burpees

Monday 10/27/14

 

 

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." – Plato

1. Squat:
 
A. Complete 2 Back Squats EMOM For 10 Minutes
 
*Increase weight by 10 pound increments every minute
 
B. Front Squats - 3 x 10, Climb
 
 
2. Weekly Chest To Bar Pull-Up Progression Ladder
 
A. 7 x 7 Chest to Bar Pull-Ups
 
 
3. 7 x 500 Meter Row Intervals
 
*2 Minute Rest Between Intervals

Friday 10/24/14



"A man’s health can be judged by which he takes two at a time – pills or stairs." – Joan Welsh

1. Crossfit Open "11.3"

21-15-9 
Deadlifts 315, 205
Box Jumps 30/24


2. 10 x 60 Meter Sled Push Sprints

Every Minute on the Minute Perform Another Sprint

Thursday 10/23/14

Keep Those Knees Out!

 

"To be successful, you must dedicate yourself 100% to your training, diet and mental approach." – Arnold Schwarzenegger

 

Active Rest

Wednesday 10/22/14





 



"Wholesome exercise in the free air, under the wide sky, is the best medicine for body and spirit." – Sarah Louise Arnold

 

1. Shoulder and Miscellaneous Work

A. Triset 
- Overhead Dumbbell Press 4 x 12-15
- Lateral Dumbbell Raises - 4 x 12-15
- Face Pull-Ins (Typical row but to face instead of stomach) 4 x 12-15

B. Clean Shrugs - 4 x 8

C. 200 Meter Farmers Carry x 2 - Pick your own weight.


2. Core Work

Max Plank Hold - 1 Attempt
Hanging Abs Crunches 4 x 20
Mason Twists 4 x 40

3. Stretches

Hold each stretch in each direction for 3 x 30 Seconds. You might benefit from having a friend assist you in these stretches.

Hip Flexion/Extension
Hip Abduction/Adduction
Knee Flexion/Extension
Ankle Dorsi/Plantar
Internal/External Hip Rotation

Tuesday 10/21/14



Anything below about 7% is very difficult to maintain and somewhat unhealthy for your body over an extended period of time. Unless of course you are blessed with good genetics.

 

"Fitness – if it came in a bottle, everybody would have a great body." – Cher

1. 200 Meter Duck Walk Not for Time


2. Metcon

4 Rounds:
Run 400 Meters
75 Double Unders

The metcon should be done as fast as possible. It shouldn't take too long so push it!

Monday 10/20/14

Congratulations to Melissa Andell for losing 60lbs in one year! Talk about accomplishments, wow!

 

 



"The first wealth is health." – Emerson

  



1. Back Squat 5 x 5

Then Find 20 Rep Max Front Squat - Post your scores in the comments section!

2. Gymnastics

A. Max Butterfly Kipping Pull-Ups
B. Weekly Chest To Bar Pull-Up Progression
   -  7 x 7 Chest to Bar Pull-Ups (or whatever number feels comfortable to you)3. Trail Run Fun

A. 5-8 Mile Trail Run
B. 4 Giant Hill Sprints

Try to knock out the squatting first since your legs will be tired after hitting the trails and the hills. Rest about 30 seconds in between Hill Sprints. Hill Sprints should also be completed consecutively. Post your comments and scores below!

Sunday 10/19/14

This is actually poor form.. as you see her butt comes out backwards as she gets out of the hole at the bottom. With enough weight over a prolonged period of time you will get injured doing that. The butt should come forward and through when coming up. This takes a great deal of flexibility though!

 

"Lettin' the cat outta the bag is a whole lot easier 'n puttin' it back in." - Will Rogers



 

Active Rest

Saturday 10/18/14

 

 

 

Camille LeBlanc Bazinet #BeastMode

 

"A little learning is a dangerous thing; Drink deep, or taste not the Pierian spring." - Alexander Pope

 

1. Bench Press 

 

A. Bench Press 4 x 6, Climb

B. Superset:

- Close Grip Bench Press - 3 x 20

- Barbell Curls - 3 x 10-12

 

2. 12 Rounds For Time:

 

100 Meter Sprint

14 Push-Ups

 

 

3. Core Work

 

Pick your two favorite Abdominal Exercises and alternate between them for 5 Minutes. Take a break then repeat 2 more times.

Friday 10/17/14

 

The Dream Girl! Fellas, this applies to you as well

 

"Winning is a habit. Unfortunately, so is losing." - Vince Lombardi

1. 5 Rounds:

Run 400 Meters
30 Toes to Bar
10 Deadlifts 225, 155


2. Deadlift Accessory Work


3 Rounds Not For Time:

20 Deadlifts
20 Stiff Legged Deadlifts
20 Romanian Deadlifts

Rest 2 Minutes Between Rounds

*Pick a weight about 20-30lbs lighter than you. I used 155 and this was killer on my hamstrings.


3. 100 Double Unders For Time - Repeat 3 times resting 3 minutes between time trials

Thursday 10/16/14

"Ability is useless unless it's used." - Robert Half

 



1 Clean and Jerk

A. Thruster - Find 1RM
B. Squat Clean - Find 1RM
C. Jerk - Find 1RM


2. Death by Burpee Box Jumps

Emom you will increase by 1 Rep until you have to stop or can no longer complete the required amount of reps in a single minute. At that point you have finished the workout. The goal is to get as far as possible without stopping.

Min 1: 1 Burpee Box Jump
Min 2: 2 Burpee Box Jumps
Min 3: 3 Burpee Box Jumps
....

 

This isn't the greatest video but you get the basic idea of the movement. If you notice after his burpee he takes two little steps then jumps. This is poor technique. Immediately after your feet land from burpee you should jump up to the box without any little steps or foot repositioning. 

Wednesday 10/15/14

Check out these fit facts!

 

It takes two to speak the truth - one to speak, and another to hear. - Henry David Thoreau

 

Active Rest

Tuesday 10/14/14

 

"In a world that's changing really quickly, the only strategy that is guaranteed to fail is not taking risks."- Mark Zuckerberg 

1. 3 Rounds For Time

20 Push Press 155, 105
30 Back Rack Walking Lunges 155, 105
20 Bar Facing Burpees
30 Pull-Ups

Every Minute Run 200 Meters Until WOD is Complete


2. "Annie" For Time

50-40-30-20-10

Double Unders
Sit-Ups

Make sure to rest and eat between these workouts!

Monday 10/13/14

 

"Not everything is always going to be handed to you. The day will come when you have to become your own hero."

 

1. Snatch

 

A. Find OHS Heavy Single

B. Find Snatch Balance Heavy Single

C. Find 1RM Snatch

 

2. Squats

 

- Front Squats 6 x 6

 

2. 3 RFT:

3000 Meter Row

30 Burpee Pull-Ups

Sunday 10/12/14

 

"Either write something worth reading or do something worth writing." –Benjamin Franklin

1. Bench Press:

A. Find your 2RM

B. 4 x 8 Close Grip (Mod Heavy)


2. Gymnastics

A. Weekly Chest To Bar Pull-Up Progression
     
  -  7 x 6 Chest to Bar Pull-Ups (or whatever number feels comfortable to you)

B. Max Kipping Pull-ups

C. Max Push-Ups


3. 10 x 400 Meter Repeats (Rest 1 Min Btw Rounds)

Saturday 10/11/14



Matt Chan, Rich Froning, Jason Khalipa 





"The question isn’t who is going to let me; it’s who is going to stop me." –Ayn Rand

 

REST DAY



 

Friday 10/10/14

 

 

"If you do what you’ve always done, you’ll get what you’ve always gotten." –Tony Robbins

1. "The Chief"
 
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.  2. Push Press 3 x 5  3. 12 Minute Couplet:10 Push Press 115, 7515 KB Swings 55, 35

Thursday 10/9/14

 

"Everybody should do at least two things each day that he hates to do, just for practice." - William James

 

1. 6 Rounds:

Row 250 Meters
21 Burpees

Rest 2 Minutes

Wednesday 10/8/14

"Win as if you were used to it, lose as if you enjoyed it for a change"



1. Deadlift - 4 x 6 @75% of Max 


2. 1 Min Time Trials - Repeat Each Twice

A. Double Unders
B. Handstand Push-Ups
C. GHD Sit-ups

Basically, see how many of each you can get in a minute. Go through all three exercises, rest until you've caught your breath and do it again. Do this kind of goal stuff at least once every two weeks.

3. Death by Burpees - 
Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
Min 4: 4 Burpees

Keep going until you can't complete the required number of Burpees in a minute. An average score for a 20-30 year old male CrossFit athlete is around 14. Females probably around 11-12. Do your best guys!

Tuesday 10/7/14

 



 "A real friend is one who walks in when the rest of the world walks out." 

Recovery Row - 2000-4000 Meters

 

 

Monday 10/6/14

 

"We are not imprisoned by our circumstances, our setbacks, our history, our mistakes, or even staggering defeats along the way. We are freed by our choices." - Jim Collins

1. Heavy Cleans

A. Power Cleans 5 x 2, Climb
B. Clean Pulls 10 x 2 - Rest 45 Seconds between pulls
C. Snatch Deadlift 10 x 2 - Rest 45 Seconds between lifts


2. Front Squat 7 x 3, Across


3. Max Distance Handstand Walk!

To save time on this workout, you can perform the clean pulls and snatch deadlifts on alternating minutes. So instead of doing two separate 10 round sessions just do one big session where you alternate lifts on even and odd minutes. Practice handstand walking for at least 5 minutes. It's a skill so the more you do it the more connections your brain will make which will make the movement feel more natural. 

 

 

 

Sunday 10/5/14

 

"There is but one absolute truth to this life that I can tell you and it is that the strong will endure and the weak will perish."

1. Bench Press 5 x 3, Climb

2. 5 Rounds:

Run 400 Meters
30 Box Jumps
30 Kettlebell Swings 55/35

Session #2

3. 12 x 40 Yard Sprints - rest 1 minute between rounds

 
4. 300 Double Unders For Time

Saturday 10/4/14

 

“Losers visualize the penalties of failure. Winners visualize the rewards of success.” – Unknown

1. Snatch

Every Minute on the Minute (15 Min)

Starting at 5 snatches per minute increase the weight every 3 minutes and decrease the reps by 1 until the 15 minutes is up.


2. Chest to Bar Pull-Up Progression Ladder

7 x 5 C2B Pull-ups - start a comfortable number for you. We will increase by 1 rep every week. 


3. 3 x 1200 Meter Repeats - Rest 3 Min Between Rounds

Friday 10/3/14

 

 

 

“It is under the greatest adversity that there exists the greatest potential for doing good, both for oneself and others.” – Dalai Lama

 

 

ACTIVE REST

 

 



Thursday 10/2/14

 

Don't Be This Guy! 

 

"There are no traffic jams along the extra mile." – Roger Staubach

 

1. 1 or 2 Mile Swim

 

If you can't swim 1 mile do 16 100 Meter Repeats with 45 seconds of rest between sets

 

2. 100 GHD Situps/100 Toes to bar - For Time

Wednesday 10/1/14

NICE!

 

“At one point in your life, you’ll have the thing you want or the reasons why you don’t.” - Andy Roddick

1. 5 Rounds For Time!

10 Overhead Squats 135, 95
10 Deadlifts 315, 225
500 Meter Row

*Every Minute on the Minute (EMOM) - complete 5 Burpees until you finish all five rounds

Tuesday 9/30/14

 

“If you cannot fly, drive; if you cannot drive, run; if you cannot run, walk; if you cannot walk, crawl; but whatever you do, you have to keep moving forward.” - Martin Luther King, Jr.

Session #1

1. Squat
A. Back Squat 3 x 6 at 75% of Max
B. Front Squat 3 x 10


2. "Karen"

150 Wall Balls For Time 20, 14


Session #2

3. Snatch
- Find a comfortable heavy triple

4. Heavy Grace

30 Clean and Jerks For Time 155, 105

Monday 9/29/14

 

Lift Big, Get Big

 

“The vision must be followed by the venture. It is not enough to stare up the steps; we must step up the stairs.” - Vance Havner

 

 

ACTIVE REST!

 

 

 

 

 



Sunday 9/28/14

Oly Lifting At It's Finest

 

“If you wait, all that happens is you get older.” - Larry McMurtry

1. Push Press 3 x 5, Climb (Heavy)

Superset
A. Push Press 10-12 reps at 50% of 1RM
B. 15 Pull-Ups

2. 540 WOD For Time:

50-40-30-20-10
DB Squat Thrusters 35lbs, 20lbs
KB Swings
Pull-Ups
Burpees

3. 10 Minutes of Planks

Post your weights and times below!

Saturday 9/27/14

 

“You’re the main character of your life’s story; it’s time to give your audience something to be inspired by.” - Kevin Ngo

 

 

1. EMOM Perform 3 Power Cleans at 80% of 1RM 

 

Try to last 7-10 Minutes

 

 

2. For Time

 

Buy In: Five 100 Meter Sprints Every Minute on the Minute (EMOM) - As fast as possible!

 

10 Rounds:

Clean Complex (Hang Clean, Front Squat, Hang Squat Clean, Full Clean) 185, 135

200 Meter Sprint

 

 

Don't start the workout timer until you have finished the five sprints. Feel free to adjust the weights. For most people they will be a little too heavy. This one is a paced sprint. Similar styled workouts have been used in CrossFit competitions and they are killer! Give it a shot and post your times below!

Friday 9/26/14

Jason Khalipa

 

 

“Man is not the creature of circumstances, circumstances are the creatures of men.” - Benjamin Disraeli

1. Bench Press 5 x 5, Climb

3 x 20 - Pick heaviest possible weight


2. Chest to Bar Weekly Pull-Up Progression

- 7 x 4 Chest to Bar Pull-Ups
- Start at a rep range comfortable for you. Every week we will increase reps by 1

3. "Jackie"

1000 Meter Row
50 Thrusters, 45lbs (30lbs women)
30 Pull-ups

Post your times below!!

Thursday 9/25/14

 

Get Swole or Die Tryin

 

“I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.” - Kobe Bryant

 

 

ACTIVE REST!




Wednesday 9/24/14

 

 

“Do just once what others say you can’t do, and you will never pay attention to their limitations again.” - James R. Cook

1. Find 5 RM Deadlift


2. 25 Min Amrap:

80 Box Jumps 24"/20"
80 Pull-Ups
80 Pistol Squats
80 Dumbbell Snatches 70/45
80 Wall Balls 20/14


Accessory Work:

Bent Over Barbell Rows: 5 Sets of 10-15
Barbell Curls: 5 Sets of 10-15

Tuesday 9/23/14

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"The person who minds nobody's business but his own is probably a millionaire." - Anonymous

 

1. 4 RFT

 

500 Meter Run

75 Double Unders

 

 

2. Skills

 

Clean and Jerk Technique

Snatch Technique

Snatch Balance Technique

 

 

3. 500 Push-Ups - take as long as necessary but cannot take more than 24 hours

 

Monday 9/22/14

 

DB SNATCH



 

“Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself – and be lenient to everybody else.”- Henry Ward Beecher

 

 

1. 6 x 800 Repeats

- 3 Min Rest Between Rounds


2. HSPU and Muscle-Up Ladder - EMOM

Min 1: Perform 1 HSPU and 1 Muscle Up
Min 2: Perform 2 HSPU and 2 Muscle Up
Min 3: Perform 3 HSPU and 3 Muscle Up
Min 4: Perform 4 HSPU and 4 Muscle Up
Min 5: Perform 5 HSPU and 5 Muscle Up

Go as high as possible! If you don't make it to round 6 doing EMOM stop timing yourself and take as long as necessary to get in the required repetitions.


3. Squat:

Superset:

Front Squat 
Back Squat

Rep Scheme

30, 20, 15, 12, 10, 8, 6, 4

For the Squat Superset make sure you are not resting between the front squat and back squat. Immediately hit it! Rest about 1 min between sets. This exercise is designed to put on some mass to your legs. Never a bad thing to occasionally do some mass styled training for cross trainers!