Strength....Shoulder Press-Push-Jerk then "Annie meets the Farmer"

STRENGTH

Shoulder press- 1-1-1

Push Press- 3-3-3

Push Jerk- 5-5-5

Conditioning

“Annie meets the Farmer”

50-40-30-20-10

Dubs / Singles 4x

Sit ups

Farmers Walk 35/45/55.....100 steps each round

 

Option 1:

"Helen", but 5 Rounds

400m Run
21 KB Swings
12 Pull-Ups

Option 2:

Kar-Hell-en
3 rounds
Run 400m
21x KB swings
12x pull-ups

** Buy in/cash out is 75x wall ball

EMOM...Back Squats

EMOM (every minute on the minute)

With a continuously running clock do one Back Squat #135 the first minute, two the second minute, three the third.........continuing as long as you are able.

When you can no longer continue......do air squats as many rounds as you are able


post rounds and load to comments

Hero WOD......"Michael"

MICHAEL  In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3RFT

Run 800

50 Back Extensions

50 Sit Ups

Monday 27,2012......Semper Fi

Strength

Power Cleans  2-2-2-2-2

Mike Burgener: Coaching The Power Clean Coach Burgener gives a few pointers on the Power Clean.

Conditioning - "Semper Fi"

5-15-25
then
25-15-5
then
5-15-25

Hang Power Cleans 65/95#
Push ups
Wall Balls

Amrap-20...5 bench press 10 push press 15 dips

AMRAP IN 20 MINUTES....

5 BENCH PRESS

10 PUSH PRESS

15 DIPS

I tried this yesterday and it definitely helped.

Skill transfer of the burpee from HQ

Friday August 24, 2012.....Thrubbin

       "Thrubbin"

400 meter run

15 thrusters (65/95)

50 dubs/200 singles

12 thrusters

40 dubs/160 singles

9 thrusters

30 dubs/120 singles

6 thrusters 

20 dubs/80 singles

3 thrusters

10 dubs/40 singles

400 meter run

Thursday August 23,2012.....500 reps for time

Choose your Chipper................


#1

500 REPS FOR TIME:

HSPU/PUSH PRESS, BURPEES, WALL BALL, BOX JUMPS

*Max effort each exercise before moving on to next. Keep cycling through until you reach a total of 500 reps.


#2

For time-
10 HSPU / 20 PUSH PRESS
20 BURPEES
30 SDLHP
400 METER RUN W/MED BALL 20/10
50 BOX JUMPS
60 SIT UPS
70 DUBS / 350 SINGLES
80 SQUAT JUMPS

Wednesday August 22, 2012...... Bench then 10RFT DL, push up, KB swings

Strength

Bench Press ( incline or flat )
4-4-4-4

Rest 2 minutes
then.....

10RFT
10 Deadlift 155/185
10 push ups
10 KB Swings 35/53

Row 1,500m / Run 1,200m
50 Pull-Ups
50 GHD/Weighted Sit-Ups/KTE 

Row 1,000m / Run 800m
30 Pull-Ups
30 GHD/Weighted Sit-Ups/KTE 


Row 500m / Run 400m
20 Pull-Ups
20 GHD/Weighted Sit-Ups/KTE 

monday August 20, 2012.....50 front squat, 50 HPC, 50 push press

from Crossfit Kirkwood

With the same bar (95/65) perform the following

50 Front Squats

50 Hang Power Cleans

50 Push Press

* the bar may not touch the ground

* the bar may rest in the front rack position, the hang position or in the hip crease

* penalty for putting the bar down= 400 meter run

post load and # of penalties to comments

saturday August 18, 2012....Lunge, pull up, push up

Walking Lunge 100 ft
21 pull ups
21 push ups
Walking Lunge 100 ft
18 pull ups
18 push ups
Walking Lunge 100 ft
15 pull ups
15 push ups
Walking Lunge 100 ft
12 pull ups
12 push ups
Walking Lunge 100 ft
9 pull ups
9 push ups
Walking Lunge 100 ft
6 pull ups
6 push ups

Friday August 16, 2012..... farmer walk, 15 wallball, 20 dubs, 25 GHD

Farmers Walk...400 meters 45/35/25# plate

* each time you put the plate down, you owe a 5 burpee penalty to be paid off at the end of your walk


Met Con WOD
5 rounds for time:
15 wall balls
20 DUBs / 100 singles
25 GHD sit ups or weighted sit ups 25/45#

Thursday August 16, 2012.....Front Squat....4RFT- Run, Thrusters, Burpees

Strength-
Front Squat- 5-5-3-3-1


Conditioning-
4RFT
Run 400 meters
10 Thrusters 95/135
10 Burpees

Wednesday August 15, 2012....Run, Swing, Jump

Metcon.....

>Run 400
>20 KB Swings
>40 DUBS
>20 KB Swings
>Run 800
>20 KB Swings
>40 DUBS
>20 KB Swings
>Run 400

Tuesday August 14, 2012.....The Running Dead

The Running Dead

run 800 meters
50 deadlifts 135/95
50 pull ups
50 sit ups
run 400 meters
25 deadlifts
25 pull ups
25 sit ups
run 200 meters
15 deadlifts
15 pull ups
15 sit ups

* Matt did this on 9/29/2008 w/105#....35minutes

Monday August 13, 2012.......shoulder press, push, jerk

Strength and Endurance........ Can we have both???

We’ve all heard the sayings, “You were born to run.” Or “Strong like a bull.” Some people you can tell were born to do certain things from their slow/fast twitch muscle fibres, body composition, mentality, etc. They are usually the ones getting medals at the Olympics…

For the average or above average athlete, we do our sport for fun, to stay in shape, and because it’s a passion we have. If this is the case, why not be the “fastest bull” you can possibly be? Why not leak into both ends of the parabola? You won’t be the best in one area but you will be pretty damn good in all areas. Who wouldn’t want that?

Look at pics of hardcore endurance athletes and hardcore lifters. Do you want to look like either of those people? Now look at Rich Froning and Camille…Compare all of them and tell me who looks the healthiest, strongest, fastest, and most importantly…Better naked!

This is where CrossFit comes in. The whole philosophy of CF is simple…”Train not to suck at life.” We want you to be good in every area of your life. We want you to be able to deadlift  2x you bodyweight with ease, run a sub 40min 10k, and have a sub 4min Fran time. Are those the greatest numbers in the world, nope. Are they pretty damn respectable and will make you a better overall person in fitness and life, HELL YES!

CrossFit understands that everyone has specific goals so they cater to the masses. If you want more endurance training there is CF Endurance. If you want more strength and explosiveness there is CF Football. If you want more olympic lifting there is a ton of Oly sites out there. If you want GPP (General Physical Preparedness) there is CrossFit.com. Everything is out there to make you “have your cake and eat it too.” …Without sacrificing the ten fitness domains.

Here is a nice little article about an endurance athlete who’s performance was suffering, and she was  feeling and looking like death. Her coach said she was going to incorporate CrossFit and changed up her training with CF and CF Endurance WODs. The results were pretty amazing.

“So am I an endurance athlete or am I a CrossFitter?  I am an athlete. Period.”

Read Article

WOD

Five rounds of:

95lb/65lb Shoulder press (max reps)

95lb/65lb Push press (max reps)

95lb/65lb Push jerk (max reps)

Post number of reps for each round to comments.
* Note….. This is a shoulder progression wod.
Move from Shoulder Press to Push Press to Push Jerk without putting the bar down.

Saturday August 11,2012....5RFT 30 Dubs, 30 KB Swings, 30 V sit ups w/Med ball

Conditioning Wod

5RFT......


30 Dubs/ 150 singles

30 KB Swings

30 V-Sit ups w/ med ball

Friday August 10, 2012.....BlackHawk Down

Operation BlackHawk Down

Ruck in  
Run 1 mile w/ 25#

Ascend the cliff  
50 pull ups

Approach the objective  
4 rounds of:
25 walking lunges
25 squats

Attack the objective
4 rounds of:
25 push ups
run 100 meters

Load the wounded  
100 Hang Squat Clean (45# bar)

Descend the cliff  
50 pull ups

Ruck out
Run 1 mile w/ 25#

Thursday August 9, 2012.........The "Jerk"

The “Jerk”

The CrossFit training philosophy revolves around using functional exercises for a constantly varied cycle of workouts. The functional exercises range from major lifts, such as the deadlift and squat, to basic bodyweight movements, such as pullups and pushups. One of the most advanced lifts to build total body strength is the push jerk -- an overhead lift using a barbell and weights.

Technique

Every CrossFit exercise follows a specific technique and range of motion for safety and to increase the effectiveness of the movement. The push jerk isn't any different. The push jerk starts with the barbell supported in the racked position on the front of your shoulders and top of the chest. Begin the movement by dipping into a quarter-squat and driving the barbell to the overhead position as you catch the bar in a partial squat. Finish the push jerk by standing up to fully open the hips.

http://www.youtube.com/watch?v=yFSBGIPMa9A

Strength

"Jerk"
2-2-2-2-2

Conditiong WOD........1 RFT

7 clean and jerks ( BW/75%BW )

50 push ups

5 clean and jerks

75 sit ups

3 clean and jerks

100 air squats

1 clean and jerk

*post time and load to comments

Wednesday August 8, 2012.....20 deadlift 30wallball run

METCON.......5 rounds for time

20 DEAD LIFTS

30 WALL BALLS

400 METER RUN


*post time and load to comments

Tuesday August 7, 2012...........Incline Bench, Renegade Row

5 RFT

Run 400
BW Incline Bench x10
40/20# Renegade Row x10

Monday August 6,2012.....TTB

For Time:

20 Toes to bar
40 KB swings
80 wallballs
40 KB swings
20 Toes to bar

CrossFit - "Efficiency Tips: Knees To Elbows/Toes To Bar" with Chris Spealler

Chris Spealler and Matt Chan demonstrate proper and efficient Knees to Elbow and Toes to Bar.

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

THE SHOP CHIPPER for time
10 deadlift
20 wallball
10 hang power cleans 135/90
20 KB swings
10 front squats 135/90
20 box jumps
10 push press 135/90
20 pull ups
10 back squat 135/90
20 burpees

Sunday August 5, 2012.......Rest Day

Rest Day / Make Up Day / Run Day / Fun Day


"It's always too early to quit."
Norman Vincent Peale

Saturday August 4, 2012........"Elizabeth"

Strength


Power Clean
find your 1 RM


Benchmark


Elizabeth
21 - 15 - 9
Power Cleans  135/95
Ring Dips

Friday August 3, 2012... Jack

Hero Day


"Jack".......max rounds in 20 minutes


115# push press, 10 reps
10 KB Swings
10 Box Jumps

Thursday August 2,2012

Strength...


Front squat
3-3-3-3-3


For time:


50 pull ups
400 meter run
95# thruster 21 reps
800 meter run
95# thruster 21 reps
400 meter run
50 pull ups

CROSSFIT DEMO

Crossfit Demo 7pm tonite

place: Lululemons Hingham

*Dave and Bonnie from South Shore crossfit will be there