Warm up
10 mins
100 double unders - remainder of time AMRAP
15 wall balls
10 push ups
5 strict chin ups
Ready
7 minute EMOM
7 back squats 50/30
9 good mornings
Strength
Clean and Jerk
5-5 light weight warm up
3-3-3 medium weight technique
1-1-1-1 heavy single max
Metcon
"The Chief"
Max rounds in 3 minutes of:
3 reps Power cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.
Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.
Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.
Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.
Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
Warm up
*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups
Ready
5 min EMOM
20 second OHS - HOLD
10OHS
Strength
Strict Press
5-3-1+
75/85/95% of 90% of your max (added 7.5kg)
Strength
Overhead Squat
3-3-3-1-1-1-1
Work up to a heavy single
Warm up
*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups
Ready
7 min EMOM
10 push press 30/20
15 second front rack hold
Strength
Clean
3-3-1-1-1-1
*In the hole
*Work up to a heavy single
Metcon
Tabata Barbell
Tabata deadlift, 85/65kg
Tabata hang power clean, 60/40kg
Tabata front squat, 40/30kg
Tabata push press, 30/20kg
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Warm up
*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups
Ready
8 min EMOM
30 second 3rd world squat
15 second air squats
Strength
Back Squat
Week 3 cycle 4
5-3-1+
75/85/95%
Metcon
4x
400m run
5 - 5 count pause back squats 60/40kg
*Count out loud OR.....
Warm up
*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups
Ready
5 min EMOM
10 KB/DB floor press
5 KB/DB double arm sit ups
Warm up
*As a group the clock starts
10 minutes
800m run
then time remaining AMRAP
15 ball slams 20lb
10 OH lunge e/s PVC pipe or light plate
5 STRICT pull ups
Ready
7 min EMOM
5 banded march e/s - HIGH knees
10 banded good morning
Strength
Deadlift
Cycle 4 week 3
5-3-1+
75/85/95%
Metcon:
IF YOU HAVE STRUNG TOGETHER 20+ DOUBLE UNDERS YOU DO:
"Flight Simmulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
Rest as needed between sets
***EACH SET IS UNBROKEN OR YOU START IT AGAIN
20 min time cap
IF YOU HAVE NOT STRUNG TOGETHER 20 DU - YOU DO
15 min AMRAP
500m row
400m run
150 single jumps - if you mess up or stop you start over from 1
100 DOUBLE UNDERS - see the capital letters
3x
15 Push ups
15 Pull ups - chest to bar
15 Sampson stretch
Ready:
Tabatta
Pull ups
Strength:
Strict Press
Cycle 4 Week 2
3-3-3+
*add 7.5kg from original 1 rep max
70-80-90% of 90% max
Strength:
Overhead Squat
5-5-3-3-3-1-1-1
Metcon:
"Rich"
13 Squat Snatch 70/42.5
then
10x
10 pull ups
100m sprint
then
13 Squat Cleans 70/42.5
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.
The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
The 31Heroes WOD will take place simultaneously across the globe, we will be doing it here at BattleBorn CrossFit, on August 5th, 2017.
For the athletic community, this is our moment of silence.
This is how we remember. This is how we come together to support those who’ve fought for us. The 31Heroes WOD is more than a workout.
This is a mission to give back to those who’ve given their all. Grab a partner, and join the team.
AMRAP in 31 minutes to honor the 31 Heroes who gave their lives on August 6, 2011
8-6-11 reps in memory of August 6, 2011
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
PARTNERS
Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
Here is a brief video on the nutrition challenge we start next week - for those of you who are on the fence.
I am doing it, and the ease of building my meal plan off of what foods I LIKE TO EAT is amazing. I am doing Plan 3 :-)
A little info on each plan in case you still aren't convinced!
The single most important variable in changing body composition is nutrition. A large percentage of your results are going to come from your nutrition choices. Some diets aren’t sustainable and lead to a poor relationship with food and body image. Our chief aim is to tailor a nutrition plan for you that is:
Sustainable You should be able to continue improving your body composition without drastic highs and lows.
Enjoyable Who wants to live in a world where you’re not allowed an occasional slice of pizza or cake? - VEGAN OPTIONS ALSO
Effective If it doesn’t work, why do it? We aim to get you the best results as quickly as possible. Consistency and patience are key on this journey. More on that later.
Proper nutrition will yield results beyond what you see in the mirror. Your brain function will improve. You will have more sustainable energy. Your overall quality of life will improve. Your workouts will be more satisfying.
These plans are a change in the way you live - for the better. Commit now to changing the way you eat and view food. Commit to this lifestyle change. Patience and consistency will yield what you want.
Nutrition is not one size fits all. Everyone knows a person that can eat fast food for breakfast, lunch and dinner and stay lean and muscular. Our bodies are unique and respond differently to food. Our aim is to offer a nutrition plan that fits your lifestyle.
Flexible Dieting
All of our plans are flexible dieting plans. This means we will tell you how much to eat based on macronutrients (Macros). Macronutrients are protein, carbohydrates, and fats. The reason it’s called flexible dieting is that you are allowed to eat anything you want as long as it fits into your macronutrient goals for the day. We discuss macronutrients in detail in the “macronutrients explained” section of every plan.
PLAN #1: BASIC FLEXIBLE DIETING - GOAL - CUSTOMIZABLE FOR ANY GOAL
Plan #1 is a more traditional flexible dieting plan. We will give you a set amount of macronutrients to eat every day based on your goal, and that number will not vary much from day to day. For example, if your goal is to lose weight, you will be eating at a caloric deficit (eat less calories than your body requires for maintenance) every day.
The flexible dieting plan is perfect to fit any goals. Using the macro calculator, you will be able to choose your goal and the plan will be customized to fit those goals.
WHO IS THIS DIET GOOD FOR?
Beginners excel with this plan.
If you like consistency, pick this plan.
People who struggle with extreme short term caloric restriction required for carb cycling.
If you are lean and your main focus is to gain weight, pick this plan.
PLAN #2: CARB CYCLING - CUSTOMIZABLE FOR ANY GOAL
WHO IS THIS PLAN GOOD FOR?
People who want the flexibility of higher calorie days but still lose weight at a rapid pace.
If you are looking to gain weight but stay lean during the process.
Experience macro counters can see great results on these plans without having to track their macros perfectly.
Big eaters like these plans because the high carb days allow for more food during a weight cut.
PLAN #3: WAR ON CARBS - GOAL - EXTREME FAT LOSS
Rules to use this plan: #1 Must be experienced at counting macros #2 Must workout at least 5 times a week #3 Men must be under 15% body fat. Women must be under 23% body fat.
