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