WEDNESDAY AUGUST 1.......HPC,BURPEES,DUBS

Burpee ( bur-pee ) – noun

1.    cardio purgatory

2.    a particularly squat/push up/ jump movement that NO ONE is excited about doing and the trainers smirk about you having to do them

3.    a crossfit staple and attempted homicide

Today's WOD

5 rounds for time

15 Hang Power Cleans 135#

15 Burpees

30 Dubs / 120 singles

TUESDAY JULY 31....3RFT- 400 meter run, 50 sit ups, 50 lunges(25 each leg), 50 push ups, Farmers Walk 50 steps (25/45)

3RFT


Run 400


50 sit ups


50 lunges (25 each)


50 push ups


Farmers Carry -  50 steps (25/45)

**Save the date.....Wednesday August 1@7pm at Lululemons

Dave and Bonnie from Crossfit South Shore will be running a crossfit demo for the public.

MONDAY JULY 30......."CROSSFIT TOTAL"

            CROSSFIT TOTAL


            Back Squat - 1 rep


            Shoulder Press - 1 rep


            Deadlift - 1 rep


* Take enough time to warm up!
* you must perform each exercise in the order that's listed

The CrossFit Total is a series of exercises used to measure an athlete's strength in three basic lifts: the squat, press and deadlift. The one repetition maximum weight for each exercise is combined to create the total. The exercises are considered to be the most effective lifts for developing and testing functional strength and top athletes will total more than 1,000 lbs.

One Rep Max

You will build up to a maximum one repetition effort over the course of three attempts for each lift. Start your first attempt with a weight you know you can do for a heavy set of three repetitions. Your second attempt will be a weight you know you can do for a heavy single repetition. Your third and final attempt will be your maximum attempt and the one that is counted for the total.

* Your score is the total weight combined from the 3 exercises.

Compare your score with the chart below......

Men's Class Rankings
Bwt	Untrained	Novice			Intermediate		Advanced	Elite
114	228		395		468		646	836
123	246		427		510		695	901
132	265		461		546		745	848
148	296		516		618		833	1061
165	322		560		672		906	1149
181	348		604		722		969	1245
198	366		637		764		1017	1305
220	385		671		807		1071	1373
242	402		700		833		1102	1411
275	413		718		856		1128	1441
319	422		733		874		1150	1466
320+	430		748		891		1169	1494
Women's Class Rankings
Bwt	Untrained			Novice		Intermediate	Advanced		Elite
97	134			231		270	370		480
105	143			251		291	400		507
114	155			269		314	426		537
123	164			284		333	452		566
132	173			302		351	473		594
148	190			332		389	520		648
165	206			357		417	560		709
181	220			383		451	598		737
198	237			412		474	630		788

SUNDAY JULY 29........Rest Day / Make up day

Rest Day / Make up Day

“I’ve always believed that if you put in the work, the results will come.”

~Michael Jordan~

SATURDAY JULY 28.....Whipper Chipper

WHIPPER CHIPPER  for time

200 Dubs

100 weighted situps

50 ground to overhead 25/15

25 burpees

FRIDAY JULY 27....."Fran"

BENCHMARK

Workout:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

http://www.youtube.com/watch?v=xJ27XzR3HJc

Rest 5 minutes....then.....finish off with a 400 meter lunge around the building

THURSDAY JULY 25...KAREN

KAREN GETS THE RUNS!

FOR TIME DO 150 WALL BALLS

*EVERYTIME YOU BREAK A REP YOU MUST RUN 400 METERS

We can do this one outside.

Wednesday July 25....RDL's

5 rounds for time


15 Romanian Deadlifts (at least 35/55#)

30 V Sit Ups w/ med ball ( 10/12 )

TUESDAY JULY 24.....BENCH PRESS 100 REPS

STRENGTH


Weighted pulls


4 - 4 - 4 - 4

for everyone who didn't bench on saturday........


Bench Press 100 reps (75%BW)


*penalty of 15 air squats every time you put the bar down

Hang Power Snatch

http://www.youtube.com/watch?v=43qi9DlGUxU

MONDAY JULY 23....Broomstick Mile

BROOMSTICK MILE FOR TIME

25 SHOULDER PRESS

25 PUSH PRESS

25 PUSH JERK

RUN 400

25 FRONT SQUAT

25 BACK SQUAT

25 OHS

RUN 400

50 HANG POWER CLEANS

RUN 400

50 HANG POWER SNATCHES

RUN 400

*use a dowel or empty bar

*CFSS posted this WOD in January 2009

Sunday July 22.....Run a 5K

Run a 5K



"There are only two options regarding commitment, you're either in or your out. There's no such thing as life in between" - Anonymous

SATURDAY JULY 21...Bench, KTE, Back Ext

5 ROUNDS


Bench Press  max reps

30 KTE

25 Back Extensions


* post total reps and load (bench press)  to comments

Crossfit Fenway Rates, Ouch!

Friday July 20......21-15-9 deadlift, KB swings

21-15-9-15-21


Deadlift   165/115#

KB Swings


*400 meter run after each round

THURSDAY JULY 19

WARM UP

WALK/RUN 400 METERS ON TREADMILL @15 INCLINE

THEN........

3 ROUNDS FOR TIME

50 DUBS/250 SINGLES
40 GHD OR WEIGHTED SIT UPS
30 WALL BALLS
20 PULL UPS
10 HAND STAND PUSH UPS/ STRICT MILITARY PRESS

Couplet WOD


10 Rounds: 10-9-8-7-6-5-4-3-2-1x reps
 
Deadlifts (225#/155#)
Thrusters (95#/65#)




* Optional - 400m Run after odd rounds (1.25 miles total).




if it's busy and we all can't grab 2 bars, maybe this as option 2.


5RFT


Barbell Bear Progression - 5 Reps (95/65)
* Same weight each round
400m Run

Alright Matt here's the training scene from Rocky II (1979) that whenever you hear the song you say it sounds like homo music.  I'm guessing you haven't seen the movie.  My favorite training scene, it's what got me into w/o way back when.


Rocky II

TUESDAY JULY 17...Crazy 8's or

"CRAZY 8'S"


8 ROUNDS FOR TIME

8 Pull ups
8 Box jumps
8 Burpees
8 Dips
8 Push ups
8 Lunges (alt. in place)
8 Dubs
8 Wall Ball



or...........


5 ROUNDS FOR TIME

15 KB Swings
20 Pullups
50 Dubs/ 250 single jumps

MONDAY JULY 16....HPC

STRENGTH
in 10 minutes complete:

HANG POWER CLEANS 3-3-3-3-3


METCON  5 ROUNDS FOR TIME

5 HANG POWER CLEANS (155/95)

10 TOES TO BAR

15 WALL BALL

RUN 400 METERS


post time and load to comments

SUNDAY JULY 15...RUN DAY!

"SUNDAY RUNDAY!"


8 ROUNDS OF:

RUN 400 METERS

REST 90 SECONDS

or.........


"JERRY"


RUN 1 MILE

ROW 2K

RUN 1 MILE

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

"There isn't a supplement for integrity, there isn't a trainer for enlightment. There is only you and your choice to be better today than yesterday"---- Josh Bunch

Crossfit games are going on this w/e, some crazy w/o's including an obstacle course the other day.  Check it out on ESPN3 or if you don't get it (like me with Verizon FIOS) they're streaming online here...


Crossfit Games

SATURDAY JULY 14 Nancy

NANCY   5 ROUNDS FOR TIME


400 METER RUN

15 OVERHEAD SQUATS 95/65

FRIDAY JULY 13 "McGhee"

Warm Up.....400 meter run

W.O.D.    Another Hero workout!

"McGhee"  Amrap (as many rounds as possible) in 30 minutes

5 Deadlift 275#
13 push ups
9 box jumps


*We did this workout in 2010.........Jon used #225 for 17 rounds, Matt used #185 for 12 rounds (impressive!)

Post weight and rounds to comments

THURSDAY JULY12

WARM UP / CORE


100 MOUNTAIN CLIMBERS / 50 RUSSIAN TWISTS WITH MED BALL


WOD  for time

RUN 400
20 CURTIS P'S
RUN 400
15 CURTIS P'S
RUN 400
10 CURTIS P'S
RUN 400
5 CURTIS P'S


*note the curtis p.....hang squat clean+right lunge+left lunge+push press (that's one rep)

WEDNESDAY JULY 11

STRENGTH


BENCH PRESS 5-5-3-3-3
   
       then 30 dips






WOD  AMRAP 25 MINUTES


5 BENCH PRESS 225/115


10 RENEGADE ROW 45/25


25 WEIGHTED SIT UPS


50 DUBS

Tuesday July 10, "Eva"

            "EVA"




5 Rounds for Time

Run 800

2 pood KB Swing ( 2pood= 32kg or 72 lbs)

30 Pull Ups



* save the date....8/1 @7pm Lululemon is sponsoring a crossfit demo at the store in Hingham. Crossfit South Shore's Dave and Bonnie will be the trainers!

MONDAY JULY 9

STRENGTH


PUSH PRESS


3-3-3-3-3


MET CON

400 meter farmers walk 25/35/45

       then 3 rounds

       10 thrusters 95/65

       10 SDLHP 95/65

finish-
400 meter farmers walk 25/35/45

Sunday Driveway WOD


50-40-30-20-10


Box Jumps
Push-Ups
Double Unders

This is good, how come CBS, NBC, ABC, CNN, etc. didn't show this clip?

FRIDAY JULY 6 BRADSHAW

"BRADSHAW"

10 rounds for time:


3 HSPU

6 DEADLIFT

12 PULL UPS

24 DUBS/ 96 SINGLES

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

THURSDAY JULY 5

Warm up

Run 800 Meters


THE FRONT SQUAT MEDLEY        How far can you go??

Start w/ an empty bar and do 20 squats

add 10 pounds and do 19 squats

add 10 pounds and do 18 squats

add 10 pounds and do 17 squats

*continue until you reach one squat


The Benefits of Squats

The 15 Benefits of Squats

Article by JoshVales

Josh is an Expert Trainer and Best-Selling Fitness Author. His mission is to cut through all the B.S. about losing fat and gaining muscle that's spread by so-called 'gurus' and broscience. He wants to help people reach their fitness goals through truth and knowledge.

JOSH HAS WRITTEN 71 AWESOME ARTICLES FOR US AT OUTLAW FITNESS

Twitter: @laststopfatloss

Perhaps you’ve heard that old rumor from your high school gym teacher, or maybe one of your weightlifting buddies about squats being an exercise to avoid. Naysayers claim its an exercise that’ll ruin your knees; that’ll have you walking around like a cripple by the time you’re 45. Well, gone are the days that people can get away perpetuating that rumor. In fact, there is research that dates back to 1989 done by Auburn University that not only exonerates squats from this misdoing, it actually proved that regular squatting improved knee stability, strengthened connective tissue, and made connective tissue tighter and stronger than those who don’t squat. More recently, physiologists at the Mayo Clinic have found that squats actually place less stress on your knees than leg extensions – an exercise often prescribed as a ‘knee-saving’ alternative to squats. Now that we’ve debunked the only known negative of squatting, let’s dive into some of the benefits of squats.

The Benefits of Squats

1. Squats Create An Anabolic Environment. No other exercise on the planet (with the possible exception of the deadlift) does more to promote overall muscle growth. This means, not only will the squat build muscles directly related to the exercise itself – like your quadriceps, hamstrings, and calves – it also indirectly promotes muscle growth across the rest of your body, in places like your biceps, chest, and back (for examples).

You get greater overall muscle and strength gains from the squat than from any other exercise….Squats create an overall anabolic environment in the body that maximizes gains from other exercises [in your workout]. says Jeff Volek, Ph.D., R.D., C.S.C.S., an exercise researcher at the University of Connecticut.

2. Maintain Mobility. Researchers at Ball State University say that leg strength is critical for maintaining mobility as we age. There’s no better exercise at maintain and increasing leg strength than the squat.

3. Increase Functional Strength. Very few exercises are as natural as the squat. Since the very beginning of time, man has been squatting down to pick berries, gather food, light fires, and even cook. It makes sense than that the squat builds pure, functional strength. Not only do they build huge amounts of muscle, the squat also forces your body’s nerve networks to work your muscles more efficiently.

4. Increase Your Vertical Jump. A variation of the traditional squat, jump squats have been proven to increase your vertical jump by about 30 percent in a period as little as 8 weeks.

5. Increase Sprint Times. The Journal of Strength and Conditioning Research published a study in 2002 that stated squatting allowed participants in the study to increase their sprint times by a significant degree. The correlation between speed and strength is thought to play a big role in this.

6. Entire Body Workout (almost). There is arguably no other exercise that works more muscles than the squat. If you were only to do one exercise for the rest of your life, the squat would make an excellent choice.

7. Growth Hormones and Testosterone. These anabolic hormones are vital for muscle growth, and the squat stimulates your body to produce these more than any other exercise. Want bigger biceps? Add squats to your routine.

8. Sports and Performance. Not only will it make you jump higher and sprint faster, as I mentioned above, it will make you stronger and more explosive no matter what your particular sport is. It’s no wonder squats are part of the regular training regimen of every professional athlete.

9. Increase Upper Body Strength. Due to the large amounts of growth hormone and testosterone released by squatting, your upper body will grow larger and stronger than it would had you not regularly implemented squats into your workouts.

10. Tone and Tighten Your Butt. I implore you to find an exercise that’ll give you a nicer looking rear-end than the squat. Don’t believe me? Go give it a try yourself.

11. Improve Balance. As we age, nerve endings and connective tissue degenerate naturally. Squats have been proven to improve the communication between your brain and your body’s major muscle groups, and improve muscle memory. This carries into your later years and goes a long way in preventing falls and broken hips.

12. Prevent Injuries. Nearly 90% of athletic injuries involve the weaker stabilizer muscles, ligaments, and connective tissue. By using a free standing compound exercise that requires good balance (aka, the squat), you’ll do a lot to reduce the risk of injury.

13. Multi-Purpose. It doesn’t matter if you’re a beanpole and want to bulk up, or if your shape more closely resembles that of a bean itself and you want to slim down, the squat is absolutely necessary if you’re serious about your goal.

14.Gain Flexibility. If you ever want proof that weight training doesn’t reduce flexibility and won’t make you muscle bound, the squat is it. Give squats a go for a couple of months, you’ll definitely feel the difference in flexibility.

15. They’ll Give You Great Abs. If you’ve got a body fat percentage that’s low enough, and you squat regularly, you’ll quickly find that you have no need to do a lot of work on your abs. In fact, some of the best sets of abs I’ve ever seen have been the product of squats, and squats alone.

*Important Note* – Don’t do squats if you don’t use proper technique. This is how you injure yourself; this is how you get bad knees. Take the time to learn how to squat, and start by using only the bar with no additional weight. Only once you’ve mastered your technique should you begin progressing with weights.