Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
HAPPY BIRTHDAY SKEETER!!!!
'Filthy 50'
For time, complete the following:
50 Box jumps, 24/20inch
50 Jumping pull-ups
50 Kettlebell swings 24/16kg
50 Walking Lunges - total
50 K2E
50 Push press 20/15kg
50 Back extensions
50 Wall Ball's 20/16lbs
50 Burpees
50 Double unders
Tuesday, November 24, 2015
Monday 23, November 2015
SCHEDULE FOR THIS WEEK
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
Monday - Wednesday = Normal schedule
Thursday = 9am class ONLY
Friday = Open gym 8am to 10am, and 2pm to 4pm - DOORS LOCK AT THE BOTTOM OF THE HOUR
Back to normal Saturday
MAX WEEKKKKKKK!!!!!
Warm up:
1 minute bike sprint
20 back extensions
20 PVC OHS
20 Step ups each side
Skill:
3x
60 second hold
Chin up Hold
Hollow Hold
Wall sit with a plate
Strength:
CrossFit Total
The CrossFit Total
In Workouts
December 01, 2006
The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Friday 20, November 2015
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Jerks
10x2
Clean and jerk
Full squat
10 minutes
Metcon:
15 rounds 30 seconds 20 second rest
1 deadlift
2 hang cleans
3 jerks
or
Same time frame
1 snatch grip deadlift
2 hang snatch
3 snatch balance
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Jerks
10x2
Clean and jerk
Full squat
10 minutes
Metcon:
15 rounds 30 seconds 20 second rest
1 deadlift
2 hang cleans
3 jerks
or
Same time frame
1 snatch grip deadlift
2 hang snatch
3 snatch balance
Thursday 19, November 2015
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Snatch balance
10x2
Snatch
Hit doubles full squat
10 minutes
Metcon:
4x
25 wall balls
15 rack lunges
5 chin ups
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Snatch balance
10x2
Snatch
Hit doubles full squat
10 minutes
Metcon:
4x
25 wall balls
15 rack lunges
5 chin ups
Wednesday 18, November 2015
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Back Squats
3-3-3
Front squats
3-3-3
Over head squats
3-3-3
Metcon:
5x
15 KB swings 32/24kg
15 burpees
Complements of Chris Spealler
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Back Squats
3-3-3
Front squats
3-3-3
Over head squats
3-3-3
Metcon:
5x
15 KB swings 32/24kg
15 burpees
Complements of Chris Spealler
Tuesday, November 17, 2015
Tuesday 17, November 2015
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Same as yesterday
12 minute EMOM
1 power clean
1 hang clean
OR
12 minutes
Power clean
Metcon:
3x
30 box jumps
15 power cleans
15 burpees
Elite 70/50kg
RX 60/42.5kg
Scale 50/35kg
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Same as yesterday
12 minute EMOM
1 power clean
1 hang clean
OR
12 minutes
Power clean
Metcon:
3x
30 box jumps
15 power cleans
15 burpees
Elite 70/50kg
RX 60/42.5kg
Scale 50/35kg
Monday 16, November 2015
This week is DELOAD week, so we will focus on a solid warm up, some sill work to leave you breathing heavy, and Olympic lifts, with a touch of metcon at the end :-)
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Snatch
2 choices
15 minute EMOM (Advanced)
1 snatch
1 hang snatch
OR
15 minutes work on Snatch
Metcon:
2x
75 double unders
15 OHS 65/45kg
15 push press
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Snatch
2 choices
15 minute EMOM (Advanced)
1 snatch
1 hang snatch
OR
15 minutes work on Snatch
Metcon:
2x
75 double unders
15 OHS 65/45kg
15 push press
Friday 13, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Bench press
10-8-6 warm up
2-2-2-2-2 at 95% of your 1 rep max
Metcon:
7x
1 min row sprints
1 min ring push ups
14 minute total working time
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Bench press
10-8-6 warm up
2-2-2-2-2 at 95% of your 1 rep max
Metcon:
7x
1 min row sprints
1 min ring push ups
14 minute total working time
Thursday 12, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Power Cleans
15 minutes to find your 1 rep max
Metcon:
1-2-3-4-5-6-7-8-9-10
KB swing
Goblet squat
KB press each side
24/20kg
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Power Cleans
15 minutes to find your 1 rep max
Metcon:
1-2-3-4-5-6-7-8-9-10
KB swing
Goblet squat
KB press each side
24/20kg
Wednesday 11, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Back Squats
10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max
Metcon:
"Three Wise Men"
The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.
We kicked off the campaign for our veterans with a special tribute event on the deck of the USS Midway in San Diego, California on October 18, 2014. This year, we are back and hosting the Tribute event back on the Midway on Nov 7th, then around the nation on Nov 11th. These warriors fought for our country, now it is our turn to fight for them.
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Back Squats
10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max
Metcon:
"Three Wise Men"
The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.
We kicked off the campaign for our veterans with a special tribute event on the deck of the USS Midway in San Diego, California on October 18, 2014. This year, we are back and hosting the Tribute event back on the Midway on Nov 7th, then around the nation on Nov 11th. These warriors fought for our country, now it is our turn to fight for them.
The Workout
“Jeremy”Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Tuesday 10, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Deadlifts
10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max
Metcon:
50 1 1/2 sit ups weighted
15 push ups
1 minute plank
50 mountain climbers each side
15 push ups
1 minute plank
50 double KB sit ups
15 push ups
1 minute plank
50 four count flutter kicks
15 push ups
1 minute plank
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Deadlifts
10-8-6 warm up
2-2-2-2-2 @95% of your 1 rep max
Metcon:
50 1 1/2 sit ups weighted
15 push ups
1 minute plank
50 mountain climbers each side
15 push ups
1 minute plank
50 double KB sit ups
15 push ups
1 minute plank
50 four count flutter kicks
15 push ups
1 minute plank
Monday 9, November 2015
Warm up:
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Max effort Monday
10 minute EMOM
3 push press
*add weight every minute
Metcon:
7x
7 power cleans 42.5/32.5kg
7 thrusters
7 bar facing burpees
3x
150 single jumps
10 air squats
5 strict pull ups
10 push ups
Skill:
Seated L hold
Parallet L sit
Bar L sit
Strength:
Max effort Monday
10 minute EMOM
3 push press
*add weight every minute
Metcon:
7x
7 power cleans 42.5/32.5kg
7 thrusters
7 bar facing burpees
Friday, November 6, 2015
Friday 6, November 2015
Warm up:
1 minute each
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes mobility
Strength:
Bench press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
1 mile sled pull 80/60kg
1 minute each
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes mobility
Strength:
Bench press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
1 mile sled pull 80/60kg
Thursday, November 5, 2015
Thursday 5, November 2015
Warm up:
Yes it is still the same 5 minutes for the week
Skill:
10 minutes mobility - I don't know about you, but I need this after yesterday
Strength:
Back squats
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
3x
10 tire flips
600m run
Yes it is still the same 5 minutes for the week
Skill:
10 minutes mobility - I don't know about you, but I need this after yesterday
Strength:
Back squats
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
3x
10 tire flips
600m run
Wednesday, November 4, 2015
Wednesday 4, October 2015
Warm up:
1 minute at each station
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes of mobility - some of you have been AWESOME at this so far this week, working on tight areas, soreness, asking coaches for things to work on or with for these areas, and some of you have not been using this 10 minutes to your advantage as an athlete. As one of the tightest unmobile people in the gym, I can tell you USE THE TIME, make time every day for mobility. In the long run it is better for you than the weights we throw around, why you ask? Because if you aren't prepared to lift and be agile, you get injured!
Strength:
Deadlifts
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
**** Do not "bounce" the weight off the floor to get your next rep - its ok to set yourself and prepare for the next lift, bouncing the weight is only going to cause you to have to "catch" the weight 3 inches off the ground, causing you to add undue "stress" to your back, glutes, hamstrings, and even shoulders
**** Yes it is heavy, but FINISH the lift. A deadlift is from the ground to lock out at top, and back down. Unless you are seeing stars, or the lights are closing out, follow your lift back to the ground maintain form and get STRONGER.
Metcon:
Weight Lifting Wednesday - what???? Another WTF moment for the week HAHAHAHAHA
Basically what you read is what you are getting on Wednesday for the next few weeks - a barbell with weight on it.
28 front squats 80/60kg
30 push press 65/45kg
58 thrusters 50/35kg
* at every 1 minute mark during front squats 2 burpees
* at every 2 minute mark during push press 6 jump lunges
I am not going to lie - this workout was a rough one for sure!
1 minute at each station
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes of mobility - some of you have been AWESOME at this so far this week, working on tight areas, soreness, asking coaches for things to work on or with for these areas, and some of you have not been using this 10 minutes to your advantage as an athlete. As one of the tightest unmobile people in the gym, I can tell you USE THE TIME, make time every day for mobility. In the long run it is better for you than the weights we throw around, why you ask? Because if you aren't prepared to lift and be agile, you get injured!
Strength:
Deadlifts
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
**** Do not "bounce" the weight off the floor to get your next rep - its ok to set yourself and prepare for the next lift, bouncing the weight is only going to cause you to have to "catch" the weight 3 inches off the ground, causing you to add undue "stress" to your back, glutes, hamstrings, and even shoulders
**** Yes it is heavy, but FINISH the lift. A deadlift is from the ground to lock out at top, and back down. Unless you are seeing stars, or the lights are closing out, follow your lift back to the ground maintain form and get STRONGER.
Metcon:
Weight Lifting Wednesday - what???? Another WTF moment for the week HAHAHAHAHA
Basically what you read is what you are getting on Wednesday for the next few weeks - a barbell with weight on it.
28 front squats 80/60kg
30 push press 65/45kg
58 thrusters 50/35kg
* at every 1 minute mark during front squats 2 burpees
* at every 2 minute mark during push press 6 jump lunges
I am not going to lie - this workout was a rough one for sure!
Tuesday 3, November 2015
Warm up:
1 minute at each station
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes mobility
Strength:
Strict Press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
Partner WOD - I know another curve ball
Partner 1
50 wall balls 20/16lb
Partner 2
50 burpees
AND SWITCH - if one partner is done before the other single jump ropes till you can switch
Then
10x200m sprint - 5 rounds each partner
Partner 1 sprints 200m
Partner 2 holds squat position
Switch
1 minute at each station
Battling ropes
Box step ups
Jumping pull ups
Push ups
Lunges
Skill:
10 minutes mobility
Strength:
Strict Press
10-8-6 warm up
3-3-3-3-3 at 90% of your 1 rep max
Metcon:
Partner WOD - I know another curve ball
Partner 1
50 wall balls 20/16lb
Partner 2
50 burpees
AND SWITCH - if one partner is done before the other single jump ropes till you can switch
Then
10x200m sprint - 5 rounds each partner
Partner 1 sprints 200m
Partner 2 holds squat position
Switch
Monday 2, November 2015
It is November already - ahhhhh where did the time go???
Warm up:
Something a little different this week
1 minute at each "station"
Battling rope
Box step ups
Jumping pull ups
Push ups
Lunges
Skill/Stabilizer:
All week you have 10 minutes of mobility work to do!
Strength:
Again this month is already throwing some curve balls
10 minutes to work on
Hang cleans - to a squat clean
10 minutes
Max effort 3 rep max on Front squats (you need this number this week)
Metcon:
"Cindy Squats"
15 min AMRAP
5 pull ups
10 push ups
15 air squats
***Every 3 rounds of the above completed you will perform
5 front squats at 80% of your 3 rep max you found today
Warm up:
Something a little different this week
1 minute at each "station"
Battling rope
Box step ups
Jumping pull ups
Push ups
Lunges
Skill/Stabilizer:
All week you have 10 minutes of mobility work to do!
Strength:
Again this month is already throwing some curve balls
10 minutes to work on
Hang cleans - to a squat clean
10 minutes
Max effort 3 rep max on Front squats (you need this number this week)
Metcon:
"Cindy Squats"
15 min AMRAP
5 pull ups
10 push ups
15 air squats
***Every 3 rounds of the above completed you will perform
5 front squats at 80% of your 3 rep max you found today
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