Skill:
HSPU
Strength:
Strict press
5-5-5 warm up
5-5-5 heavy sets
Metcon:
3x
5 deadlifts 75% of 5 rep max
10 push press 50% of 5 rep max on strict press
15 kb swings 32/24kg
20 chin ups
Wednesday, August 29, 2012
Tuesday, August 28, 2012
Tuesday 28, August 2012
Skill:
HSPU
Strength:
Back squats
5-5-5 warm up sets increasing to your heavy work sets
5-5-5 heavy work sets same weight all three sets
Metcon:
6x
12 weighted evil wheels 50/30kg
8 burpee clean and jerks 50/30kg
4 snatch 50/30kg
HSPU
Strength:
Back squats
5-5-5 warm up sets increasing to your heavy work sets
5-5-5 heavy work sets same weight all three sets
Metcon:
6x
12 weighted evil wheels 50/30kg
8 burpee clean and jerks 50/30kg
4 snatch 50/30kg
Monday, August 27, 2012
Monday 27, August 2012
Skill:
HSPU
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
CF open 11.5
20 min AMRAP
5 power cleans 62.5/42.5kg
10 toes to bar
15 wall balls 20/16lbs
HSPU
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
CF open 11.5
20 min AMRAP
5 power cleans 62.5/42.5kg
10 toes to bar
15 wall balls 20/16lbs
Sunday, August 26, 2012
Saturday 25, August 2012
What the hell have I done these last two Saturday's with these partner WOD'S????
All movements are per partner
10 tire flips
1 partner prowler pushes
20 pull ups
2 partner prowler pushes
30 box jumps
3 partner prowler pushes
40 partner medicine ball sit ups
4 partner prowler push ups
50 kb swings
5 partner prowler push ups
oh but wait, now start at 40 and go back up!!!!
All movements are per partner
10 tire flips
1 partner prowler pushes
20 pull ups
2 partner prowler pushes
30 box jumps
3 partner prowler pushes
40 partner medicine ball sit ups
4 partner prowler push ups
50 kb swings
5 partner prowler push ups
oh but wait, now start at 40 and go back up!!!!
Friday 24, August 2012
O.K. today is the day we use our skill work.
Strength:
Back squats
5-5-5-5-5-5
Overhead squats
3-3-3-3-3
Metcon:
12 min AMRAP
2 rope climbs
4 thrusters 60/40kg
6 burpees
50m sprint
Strength:
Back squats
5-5-5-5-5-5
Overhead squats
3-3-3-3-3
Metcon:
12 min AMRAP
2 rope climbs
4 thrusters 60/40kg
6 burpees
50m sprint
Thursday, August 23, 2012
Thursday 23, August 2012
Skill:
Rope climb
Strength:
Clean and jerks
3-3-3-3-3
Metcon:
3x
3 clean and jerks 60/40kg
20 strong rower pulls on level 10
6 rack lunges 60/40kg each leg
40 double unders
9 front squats 60/40kg
Rope climb
Strength:
Clean and jerks
3-3-3-3-3
Metcon:
3x
3 clean and jerks 60/40kg
20 strong rower pulls on level 10
6 rack lunges 60/40kg each leg
40 double unders
9 front squats 60/40kg
Wednesday 22, August 2012
Skill:
Rope climbs
Strength:
Power cleans
3-3-3-3-3
Metcon:
"300"
25 pull ups
50 deadlifts 60/40kg
50 push ups
50 box jumps 24in
50 floor wipers 60/40kg
50 KB clean ad jerks 16/12kg
25 pull ups
Rope climbs
Strength:
Power cleans
3-3-3-3-3
Metcon:
"300"
25 pull ups
50 deadlifts 60/40kg
50 push ups
50 box jumps 24in
50 floor wipers 60/40kg
50 KB clean ad jerks 16/12kg
25 pull ups
Tuesday, August 21, 2012
Tuesday 21, August 2012
Skill:
Rope climbs
5 ascents
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
7 min AMRAP
20 KB swings 24/16kg
10 HSPU
20 KB uppercuts 24/16kg
2 min rest
7 min AMRAP
10 ball slams 20/16lb
20 medicine ball sit ups 20/16lbs
10 wall balls 20/16lbs
Rope climbs
5 ascents
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
7 min AMRAP
20 KB swings 24/16kg
10 HSPU
20 KB uppercuts 24/16kg
2 min rest
7 min AMRAP
10 ball slams 20/16lb
20 medicine ball sit ups 20/16lbs
10 wall balls 20/16lbs
Monday, August 20, 2012
OOOOOO MY HANDS HURT!
VirginHands
We all come to CrossFit with virgin hands. They are nice and smooth. Pure as the driven snow. Then CrossFit puts us through endless bar work – pull ups, toes to bar, knees to elbows… and over the course of a few weeks our once innocent hands look like we have attempted to climb over the fences at a maximum security prison. Eventually our callused, beat up hands cause us to experience our first tear. It sucks, but in a way it’s a badge of honor. It’s like a rite of passage in the CF fraternity. Aw, my first rip. I remember it well. That’s what she said.
Care
After the “I’m a bad ass” feeling wears off you figure out that a tear sucks. First off it hurts, and second, it limits what you can. What to do when you tear. Do not tear off the flapping skin. you end up pulling away more healthy skin. Get scissors and cut it off. Then use some type of antibacterial spray or iodine to disinfect it. It should take about a week or so to heal up. If the healing skin tends to crack, make sure to keep it moist. It will heal faster. Use antibacterial cream and a band-aid or tape over it. Limit, scale, or avoid bar work. Tape can help protect the rip when you work out, but be smart, you do not want to make it worse.
Prevention
Taking care of your hands is a must. Tears of rips happen because we have formed raised calluses on our hands and their rough edges catch on the bar. We continue to move, the rough edge of the callus does not, and something has to give. Namely the skin on your palm or fingers. If you do some preventative maintenance on your hands, you will avoid most tears (and tears, like crying tears, when you try to shampoo your hair in the shower after you rip your hands open). If you smooth down your calluses there will be no rough edges to catch on the bar. Now calluses on your hand are there for a reason. They build up to protect your skin, but once they raise up, that's when they cause tears. Smooth down your calluses, the tough skin remains and still protects your hand, but is no longer rough and thus can no longer snag on the bar.
We all come to CrossFit with virgin hands. They are nice and smooth. Pure as the driven snow. Then CrossFit puts us through endless bar work – pull ups, toes to bar, knees to elbows… and over the course of a few weeks our once innocent hands look like we have attempted to climb over the fences at a maximum security prison. Eventually our callused, beat up hands cause us to experience our first tear. It sucks, but in a way it’s a badge of honor. It’s like a rite of passage in the CF fraternity. Aw, my first rip. I remember it well. That’s what she said.
Care
After the “I’m a bad ass” feeling wears off you figure out that a tear sucks. First off it hurts, and second, it limits what you can. What to do when you tear. Do not tear off the flapping skin. you end up pulling away more healthy skin. Get scissors and cut it off. Then use some type of antibacterial spray or iodine to disinfect it. It should take about a week or so to heal up. If the healing skin tends to crack, make sure to keep it moist. It will heal faster. Use antibacterial cream and a band-aid or tape over it. Limit, scale, or avoid bar work. Tape can help protect the rip when you work out, but be smart, you do not want to make it worse.
Prevention
Taking care of your hands is a must. Tears of rips happen because we have formed raised calluses on our hands and their rough edges catch on the bar. We continue to move, the rough edge of the callus does not, and something has to give. Namely the skin on your palm or fingers. If you do some preventative maintenance on your hands, you will avoid most tears (and tears, like crying tears, when you try to shampoo your hair in the shower after you rip your hands open). If you smooth down your calluses there will be no rough edges to catch on the bar. Now calluses on your hand are there for a reason. They build up to protect your skin, but once they raise up, that's when they cause tears. Smooth down your calluses, the tough skin remains and still protects your hand, but is no longer rough and thus can no longer snag on the bar.
Monday 20, August 2012
Skill:
Rope climbs
5 ascents
Strength:
Snatch
3-3-3-3-3
Metcon:
15 min AMRAP
10 kb swings 32/24kg
10 box jumps
10 ring push ups
Rope climbs
5 ascents
Strength:
Snatch
3-3-3-3-3
Metcon:
15 min AMRAP
10 kb swings 32/24kg
10 box jumps
10 ring push ups
Sunday 19, August 2012
Coach Chandler after a night out and an early morning into the gym kicked some arse with this one.
I normally never count the reps before the workout, yeah I did on this one, and opted out for my own little creation....
Shhhhhhh, don't tell the head coach ;-)
5x
10 thrusters 42.5/27.5kg
20 box jumps
30 pull ups
*25 min time limit
I normally never count the reps before the workout, yeah I did on this one, and opted out for my own little creation....
Shhhhhhh, don't tell the head coach ;-)
5x
10 thrusters 42.5/27.5kg
20 box jumps
30 pull ups
*25 min time limit
Saturday 18, August 2012
Phew, when I thought of this one, I thought it wouldnt suck so much, and didn't think I would be so sore. Yeah, partner band sprints makes even my shins hurt. :-)
800m partner med ball run
10 partner tire flips
3x
100m partner band sprints (each person sprints 100m)
50 medicine ball sit ups
100m partner band sprints
50 partner push ups
100m partner band sprints
then after three rounds finish with
10 partner tire flips
800m med ball run
This was a killer Sat WOD!!!
800m partner med ball run
10 partner tire flips
3x
100m partner band sprints (each person sprints 100m)
50 medicine ball sit ups
100m partner band sprints
50 partner push ups
100m partner band sprints
then after three rounds finish with
10 partner tire flips
800m med ball run
This was a killer Sat WOD!!!
Friday 17, August 2012
Skill:
Ring pull ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
3x
1 min each movement
burpees
hang squat cleans 60/40kg
push press 60/40kg
toes 2 bar
double unders
REST
Ring pull ups
Strength:
Strict press
5-5-5-3-2-5
Metcon:
3x
1 min each movement
burpees
hang squat cleans 60/40kg
push press 60/40kg
toes 2 bar
double unders
REST
Thursday 16, August 2012
Skill:
Ring pull ups
Strength:
Power cleans - catch the last two sets in the hole
3-3-3-3-3
Metcon:
4x
20 KB uppercuts 32/24kg
20 KB swings 32/24kg
50 double unders
20 KB clean and jerks - 10 each side 24/16kg
20 goblet squats 32/24kg
O.K. I'm sooooo SORRY, I programmed the shit out of this WOD, and it was real hard.
Ring pull ups
Strength:
Power cleans - catch the last two sets in the hole
3-3-3-3-3
Metcon:
4x
20 KB uppercuts 32/24kg
20 KB swings 32/24kg
50 double unders
20 KB clean and jerks - 10 each side 24/16kg
20 goblet squats 32/24kg
O.K. I'm sooooo SORRY, I programmed the shit out of this WOD, and it was real hard.
Wednesday, August 15, 2012
Wednesday 15, August 2012
Skill:
Ring work
Strength:
Deadlifts
5-5-5-3-2-5
Bench press
5-5-5-3-2-5
Metcon:
21-15-9
Kettlebells swings 32/24kg
Plyo push ups
200m run
This is a sprint workout - heavy and hard!
Ring work
Strength:
Deadlifts
5-5-5-3-2-5
Bench press
5-5-5-3-2-5
Metcon:
21-15-9
Kettlebells swings 32/24kg
Plyo push ups
200m run
This is a sprint workout - heavy and hard!
Monday, August 13, 2012
Monday 13, August 2012
Skill:
Ring pull ups
3x10
Strength:
Back squats
5-5-5-5-5
Metcon:
"Nasty Girls"
3x
50 air squats
7 muscle ups
10 hang cleans 60/40kg
Ring pull ups
3x10
Strength:
Back squats
5-5-5-5-5
Metcon:
"Nasty Girls"
3x
50 air squats
7 muscle ups
10 hang cleans 60/40kg
Sunday 13, August 2012
Again WTF who lets me program this stuff?
3x
3 GHD ham raises
6 Turkish get ups 24/16kg 3 to each side
9 rack walking lunges 60/40kg 18 total
200m farmers carry 24/16kg
3x
3 GHD ham raises
6 Turkish get ups 24/16kg 3 to each side
9 rack walking lunges 60/40kg 18 total
200m farmers carry 24/16kg
Saturday 11, August 2012
What the hell was I thinking????
45 min time limit!!!
Sparta Gets Filthy
25 pull ups
50 deadlifts 60/40kg
50 push ups
50 box jumps
50 floor wipers 60/40kg
50 clean and press 60/40kg
50 tire flips
25 pull ups
50 weighted step ups 24/20in
50 KB swings 24/16kg
50 walking lunges
50 k2e
50 push press 60/40kg
50 back ext
50 wall balls 20/16lb
50 burpees
50 double unders
45 min time limit!!!
Sparta Gets Filthy
25 pull ups
50 deadlifts 60/40kg
50 push ups
50 box jumps
50 floor wipers 60/40kg
50 clean and press 60/40kg
50 tire flips
25 pull ups
50 weighted step ups 24/20in
50 KB swings 24/16kg
50 walking lunges
50 k2e
50 push press 60/40kg
50 back ext
50 wall balls 20/16lb
50 burpees
50 double unders
Friday, August 10, 2012
Friday 10, August 2012
Skill:
Muscle ups / pull ups
Strength:
Push jerk
3-3-3-3-3
Metcon:
Circuit tabata
Muscle ups
Tire flips
HSPU
Toes 2 bar
Last of the tabatas for the week.
Muscle ups / pull ups
Strength:
Push jerk
3-3-3-3-3
Metcon:
Circuit tabata
Muscle ups
Tire flips
HSPU
Toes 2 bar
Last of the tabatas for the week.
Thursday, August 9, 2012
Thursday 9, August 2012
Skill:
Pull ups / muscle ups
Strength:
Squat cleans
3-3-3-3-3
Metcon:
Tabata row - 100m in every 20 second
then
Tabata ring rows
For every round you don't pull 100m you owe 5 burpees
Pull ups / muscle ups
Strength:
Squat cleans
3-3-3-3-3
Metcon:
Tabata row - 100m in every 20 second
then
Tabata ring rows
For every round you don't pull 100m you owe 5 burpees
Wednesday 8, August 2012
Skill:
Pull ups / muscle ups
Strength:
Snatch
3-3-3-3-3
Metcon:
Tabata style
Plyo push up bottom to bottom
Hold rest in the plank
Hollow rocks
Hold rest in the hollow position
Pull ups
Hold rest with chin over bar
Pull ups / muscle ups
Strength:
Snatch
3-3-3-3-3
Metcon:
Tabata style
Plyo push up bottom to bottom
Hold rest in the plank
Hollow rocks
Hold rest in the hollow position
Pull ups
Hold rest with chin over bar
Tuesday, August 7, 2012
Tuesday 7, August 2012
Skill:
Pull ups / muscle ups
Strength:
Back squats
5-5-5-5-5
Metcon:
800m run
B2B squats
600m run
B2B squats
400m run
B2B squats
200m run
Leg burner!!!!
Pull ups / muscle ups
Strength:
Back squats
5-5-5-5-5
Metcon:
800m run
B2B squats
600m run
B2B squats
400m run
B2B squats
200m run
Leg burner!!!!
Monday, August 6, 2012
Monday 6, August 2012
Skill:
Muscle up / pull ups
Strength:
Snatch grip Deadlifts
3-3-3-3-3
Metcon:
20 snatch 42.5/27.5kg
20 kb swings 24/16kg
200m run
15 snatch
15 kb swings
400m run
10 snatch
10 kb swings
800m run
Great workout coach T, rough, tough, AWESOME!!!
Muscle up / pull ups
Strength:
Snatch grip Deadlifts
3-3-3-3-3
Metcon:
20 snatch 42.5/27.5kg
20 kb swings 24/16kg
200m run
15 snatch
15 kb swings
400m run
10 snatch
10 kb swings
800m run
Great workout coach T, rough, tough, AWESOME!!!
Saturday, August 4, 2012
Saturday 4, August 2012
The WOD
31 Heroes 2012 August 4, 2012
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24 in)
This is a Partner WO Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25) Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for
our country on August 6, 2011. It is 31 minutes long one minute in remembrance of each our
heroes.
The rep scheme is 8-6-11 the date of their ultimate sacrifice.
Finally, this is a partner WOD. The men who gave their lives were frm multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters moment of silence. This is how we can honor those that gave all in the name of freedom.
THANK YOU CROSSFIT INITITIVE FOR HOSTING A WONDERFUL EVENT!
T
31 Heroes 2012 August 4, 2012
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24 in)
This is a Partner WO Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25) Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for
our country on August 6, 2011. It is 31 minutes long one minute in remembrance of each our
heroes.
The rep scheme is 8-6-11 the date of their ultimate sacrifice.
Finally, this is a partner WOD. The men who gave their lives were frm multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters moment of silence. This is how we can honor those that gave all in the name of freedom.
THANK YOU CROSSFIT INITITIVE FOR HOSTING A WONDERFUL EVENT!
T
Friday, August 3, 2012
Friday 3, August 2012
Skill:
Olympic lifts
Strength:
Back squats
5-5-5-5-5
Metcon:
10 squat cleans 60/40kg
50 GHD sit ups
8 squat cleans
40 GHD sit ups
6 squat cleans
30 GHD sit ups
4 squat cleans
20 GHD sit ups
2 squat cleans
10 GHD sit ups
THIS WORKOUT ROCKED!!!!
Olympic lifts
Strength:
Back squats
5-5-5-5-5
Metcon:
10 squat cleans 60/40kg
50 GHD sit ups
8 squat cleans
40 GHD sit ups
6 squat cleans
30 GHD sit ups
4 squat cleans
20 GHD sit ups
2 squat cleans
10 GHD sit ups
THIS WORKOUT ROCKED!!!!
Thursday 2, August 2012
Skill:
Olympic lifts
Strength:
Strict press
3-3-3-3-3
Metcon:
3x
1 min on each movement - score total reps calories on row
Row
Dips
Thrusters 42.5/27.5g
Evil wheels
Rest
Olympic lifts
Strength:
Strict press
3-3-3-3-3
Metcon:
3x
1 min on each movement - score total reps calories on row
Row
Dips
Thrusters 42.5/27.5g
Evil wheels
Rest
Thursday, August 2, 2012
Wednesday 1, August 2012
Skill:
Olympic lifts
Strength:
Deadlifts
5-5-5-5-5
Metcon:
6 min AMRAP
10 wall balls
100m dash with your wall ball
2 min rest
6 min AMRAP
20 KB swings 24/16kg
10 pull ups
Olympic lifts
Strength:
Deadlifts
5-5-5-5-5
Metcon:
6 min AMRAP
10 wall balls
100m dash with your wall ball
2 min rest
6 min AMRAP
20 KB swings 24/16kg
10 pull ups
Tuesday 31, July 2012
Skill:
Olympic lifts
Strength:
Over head squats
3-3-3-3-3
Metcon:
400m run
30 hand release push ups
20 air squats
20 hand release push ups
40 air squats
10 hand release push ups
60 air squats
400m run
Olympic lifts
Strength:
Over head squats
3-3-3-3-3
Metcon:
400m run
30 hand release push ups
20 air squats
20 hand release push ups
40 air squats
10 hand release push ups
60 air squats
400m run
Chōga restructuring
The amazing and witty Chōga class held by the choggie lama must be restructured and adjusted to fit into more peoples schedules. There will be no Chōga until we figure out a good time slot for this mobility course.
Comment on what a good time would be for you!
Comment on what a good time would be for you!
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