Thursday November 1, 2012....SWOD- shoulder press, metcon- run,push ups,ttb,run,squats,box jumps,run,wall balls,burpee pullups,run

SWOD: Shoulder Press  3-3-3-3

Conditioning: for time

400M Run

30 Push ups

15 Toes to bar

400m Run

30 Air Squats

15 Box jumps

 400M Run

30 Wall Balls 14/20

15 Burpee Pull Ups

400 run

Wednesday October 31,2012 ....4RFT 15 thrusters, 25 weighted sit ups, 50 DUBS, 200m. farmer carry

4RFT

15 Thrusters 135/95
25 weighted sit ups 25/35/45plate
50 DUBS/200 singles or Run 400
200 meter Farmers Carry 25/35/45#

Tuesday October 30, 2012 SWOD- Deadlift 5-5-3-3-3 Metcon- 4rft...run 400-20KB swings-15 HPC-10 push ups

SWOD: Deadlift......5-5-3-3-3

Conditioning WOD:

4RFT
20 KB Swings
15 Hang Power Cleans 95/65
10 Push Ups

Monday October 29, 2012.....Bench 4-4-4-4-4 then 50-35-20 wall ball and pull ups

SWOD
Bench Press
4-4-4-4-4

Conditioning WOD - for time

50 - 35 - 20
Wall ball
Pull ups
*option: 400 meter run after each set or each exercise!


post times to comments - especially you over achievers who decide to add the run.

Sunday October 28 2012........Run Day

Run a 5k

Pose running

Saturday October 26, 2012....3RFT Run 400 +20 push press+40 squats+60 lunges

3RFT:

Run 400 meters
20 Push press 75/55
40 air squats
60 Lunges

Friday October 26, 2012 "The Meathead Total"

Warm up: 1 mile run

Rest 2 minutes.....then

"MEAT HEAD TOTAL"

1 Rep max bench
1 Rep max weighted pull up
1 Rep max thruster

*post loads to comments

Thursday October 25, 2012...Run, Dubs + Burpees

Run 1600
150 Dubs
50 Burpees

Run 800
100 Dubs
30 Burpees

Run 400
50 Dubs
20 Burpees

Wednesday October 24,2012....."Grindy"

"GRINDY"

10 Clean and Jerks 85#
5 rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy
10 Clean and Jerks
5 rounds of Cindy

*Cindy= 5 pull ups+10 push ups+15 squats

Tuesday October 23,2012...SWOD- Deadlift...Wod- EMOM 12.. Thrusters x4, Hand Release push ups x8 2

SWOD:
Deadlift
3-3-3-3-3-3


Conditioning WOD:
EMOM- 12  (every minute on the minute for 12 minutes)

4 Thrusters 115/85#
8 Hand release push ups

The Most Important Thing About The Thruster

If you don't feel a little nauseous after a set of Thrusters....you aren't doing it right.

Monday October 22,2012.... 400m run- 21-15-9 pull ups + KB swings/ 400m run- 21-15-9 wall balls+ box jumps/ 400m run- v situps+back extensions

For Time:

400 meter run
21-15-9
pull ups
KB swings

400 meter run
21-15-9
wall balls
box jumps

400 meter run
21-15-9
V-sit ups
back extensions
Run 400

Sunday October 21,2012......Rest Day

Saturday October 20, 2012...."Annie" then 3rft Squat, D.B. Cleans, D.B. push press

Conditioning WOD #1

"ANNIE"
50-40-30-20-10-
sit ups
DUBS


WOD #2

3RFT
50 squats
15 DB Hang Squat Cleans
15 DB Shoulder Press

Friday October 19,2012....5 Rounds- Max bench and 2 count renegade row then Run 5x400

5 Rounds for Reps

Bench Press - max reps
2-count Renegade Row (no push up) - max reps

take a short break
then........

5x 400 meter runs for time w/ 1 minute rests in between

Nutrition:

From The Box Magazine - "The Two-Minute Workout"

Published in the International Journal of Sport Nutrition and Exercise Metabolism, research shows that two minutes of sprint interval training results in the same amount of fat loss as 30 minutes of continuous endurance training. Scientists concluded that this effect was because of the elevations in metabolism experienced by the sprinters in the 24 hours following the workout. 

Thursday October 18, 2012....Power clean/push ups, push press/sit ups,SDLHP/squat jumps

Conditioning WOD......for total reps

AMRAP 6 min.

7 Power Cleans 95/65

10 Push ups

rest 1 minute

AMRAP 6 minutes

7 Push Press 95/65

10 sit ups

rest 1 minute

AMRAP 6 minutes

7 SDLHP 95/65

10 squat jumps

* Matt and Jim looked beastly on their Incline Bench last week!

Wednesday October 17,2012 SWOD....OHS 3-3-3-3-3, AMRAP 15 - 20 wall balls 40 DUBS

Strength:
Overhead Squats or Back Squats
3-3-3-3-3

then

AMRAP-15 minutes
20 wall balls
40 DUBS/150 singles

Tuesday, October 16,2012........Sprinting with ANGIE

Conditioning WOD: 

Sprinting with Angie

100 pull ups
Sprint 400
100 push ups
Sprint 400
100 sit ups
Sprint400
100 squats
Sprint 400

Monday October 15, 2012........3RFT - 800 meter run,15 deadlift'12 HPC, 9 front squat, 6 shoulder to overhead

3 RFT......

800 meter run
15 Deadlift (95/65)
12 HPC (95/65)
9 Front Squat (95/65)
6 Shoulder to Overhead (95/65)

Sunday October 14,2012......Rest Day

REST DAY 

Saturday October 13,2012..."KELLY"

Six Key Principles For Metabolic Conditioning Workouts

1. Focus on fundamental movements. Hit as many different aspects of fitness as possible at the same time. This means focusing on fundamental movements. High rep Olympic lifting, runs of varying distances, and basic gymnastics exercises such as pullups, handstand pushups, and air squats, should make up the bulk of your metcon workouts. Consider the original CrossFit girls as a source of inspiration.

As a practical illustration of this concept, contrast these two metcon WODs:

A. 5 rounds for time of 20 ball slams, 30 lbs., 20 burpees.

B. 5 rounds for time of 400m run 10 clean and jerks at 135 lbs.

Both will be extraordinarily taxing of the body’s ability to supply energy for physical activity, however, it is our contention that workout B is substantially more effective at producing elite fitness. It requires and develops a much larger quantity of physical skill and strength to finish quickly. Anecdotally, we have seen that athletes that master the basics of weightlifting, gymnastics, and running, adapt quickly to sideshow movements like ball slams very quickly, whereas burpee and ball-slam addicts tend to struggle with stuff like clean and jerks even at low levels of load and intensity.

2. Vary your modes. This sounds weird, but its meaning is simple. Weightlifting/throwing is one mode, gymnastics is another, and mono-structural metcon activities are another. Metabolic conditioning tends to be very activity-specific. It has long been known in the endurance sport world that an athlete who has great endurance in running may suffer greatly at swimming. In the CrossFit world, someone who never tires on “Cindy” may end up gasping for air for a mediocre score on “Fight Gone Bad.” If our aim is to develop as broad a range of adaptations as possible, we must ensure that our metabolic conditioning circuits involve all three modes of movement. If you always do bodyweight exercises, it’s time to start incorporating thrusters, squat cleans, and snatches, etc. If you never run in your workouts, then start. Yes, I know it hurts.

3. Vary your format. In general, metcon workouts can be X rounds for time, as many rounds or reps as possible in X minutes, follow a particular interval format (such as tabata) for max reps in the interval, or follow the chipper format whereby a list of tasks is completed in order, with each movement only being hit one time. Other formats are possible, but these are the main formats you’ll see. Different formats require different strategies and even psychologies. It is important not to just stick to workout formats that you are comfortable with.

4. Vary your time domains. Coach Glassman has long said that we suffer at the margins of our experience. If we confine our workouts to a certain time domain, we assuredly will perform sub-optimally when asked to leave that time domain. We have seen athletes err by never going longer than 15 minutes, as well as by never going shorter than 10. If there is a particular time domain that you are most comfortable with, make sure to train outside of that time domain on a regular basis.

5. Vary your loads. Are you seeing a pattern here? People who only do light metcons, or only do heavy metcons, will not perform as well when taken out of their comfort zone. Don’t be that guy. If you never lift a barbell heavier than 135# (or even 225#) in your metcon workouts, then start experimenting with heavier lifts. If you never go above 30 reps, or under 135 lbs. in your workouts, start lowering the loads and upping the reps

6. Compete! If you’re reading this blog, I shouldn’t have to lecture you about intensity and training hard. The problem is, however, that everyone thinks they’re training hard, and very few people are training as hard as they could be. The problem is that you’ll never train as hard as you can without competition. Furthermore, you will never reach the level of fitness that you could reach with competition. Competition pulls us above our comfortable level of discomfort, and into a dark place where we’d rather not be. Most of us wouldn’t there go if we could avoid it without looking like a pussy. If you don’t time and record your workouts and constantly try to beat other CrossFitters or your previous times, you’re not as fit as you could be.

Follow these principles in your metcon WODS and be prepared to both suffer and progress more than your use to.

Metcon: "KELLY"

5RFT 

30 Wallballs

30 box jumps

400 meter run

Friday October 12,2012....Bench Press 5x5....10-9-8-7-6-5-4-3-2-1...Shoulder Press, Front Squats, TTB *25 dubs after each round

The Dirty Dozen List:

The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic — unless you relish the idea of consuming a chemical cocktail. “The Dirty Dozen” list includes:

1. Apples
2. Celery
3. Sweet bell peppers
4. peaches
5. Strawberries
6. Nectarines (imported)
7. Grapes
8. Spiach
9. Lettuce
10. Cucumbers
11. Blueberries (domestic)
12. Potatoes

The Clean 15 foods (lowest in pesticides):

1. Onions
2. Sweet corn
3. Pineapples
4. Avacado
5. Cabbage
6. Peas
7. Asparagus
8. Mangos
9. Eggplant
10. Kiwi
11. Cantalope (domestic)
12. Sweet potatoes
13. Watermelon
14. Grapefruit
15. Mushrooms

Remember, the lists of dirty and clean produce were compiled after the USDA washed the produce using high-power pressure water systems that many of us could only dream of having in our kitchens.

The full list contains 49 types of produce, rated on a scale of least to most pesticide residue. You can check out the full list from on the Environmental Working Group’s website at www.foodnews.org.

SWOD: Bench press - 5x5 .......then 30 dips

Conditioning WOD:

10-9-8-7-6-5-4-3-2-1

shoulder press
front squat
TTB or KTE
*25 dubs after each round

Thursday 10/11/12...Strength- weighted pull ups...WOD- 2RFT- 20 KBswings, Run 400 ,20 burpees,200 m. farmers walk, 20 swings, 400 Run s

STRENGTH: 
Weighted Pull ups...3-3-3-3-3


Conditioning WOD:
2 RFT
20 KB Swings
Run 400
20 Burpees
200m Farmers Walk 25/35/45
20 KB Swings
Run 400

Wednesday October 10,2012..."The Chief"

"THE CHIEF"

5RFT
Max rounds in 3 minutes of: 
3 Power cleans 135#
6 Push -ups
9 Squats
REST 1 MINUTE


*The first time we did this was back in '08. Matt's comment: 95# 4-4-5-4-5

Tuesday October 9, 2012.....Run, SDLHP, Wall Balls

Strength - Deadlift
5-5-3-3-3-1

rest 5 minutes

W.O.D. “Sheetz”

run 800 meters

1,2,3,4,5,6,7,8,9,10

sumo deadlift high pulls 95/65

v-ups

wall balls 20/14

run 800 meters

*challenge yourself and hold a med ball to do the v-ups

Monday October 8, 2012......Run a 5 K

Run a 5K

FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

Sunday October 7/2012....5rft- run 400,15 thrusters,15 pull ups,20 sit ups

5 RFT

Run 400
15 thrusters 95/65
15 pull ups
20 sit ups

Saturday October 6, 2012

FOR TIME:

100 wall balls
Run 1 mile
100 sit ups
100 DUBS

*Don't forget to stretch!

Friday, October 5, 2012

SWOD...... 

Jerk - 2-2-2-2-2-2

rest 5 minutes.....

Conditioning WOD.....

Run 400

30 front squats 95/65

30 KB swings

30 Shoulder to overhead

Run 800

30 Shoulder to overhead

30 KB swings

30 Front squats
Run 400

* post times to comments

Thursday, October 4, 2012......"Nicole"

"Nicole" BENCHMARK WOD

Twenty minute AMRAP of:

400m run

pull-ups for max reps

Score is the total number of pull-ups completed each round. 

Wednesday, October 3,2012....."the Dumbell Bear"

“The Dumbbell Bear” (Michael Rutherford CrossFit Kansas City)

On the minute every minute for twenty minutes:

1. Five dumbbell dead lifts

2. Five dumbbell hang power cleans

3. Five dumbbell thrusters

The dumbbells may be placed on the floor as the athlete awaits the next interval. If the athlete completes the sequence in 40 seconds, for example, then 20 seconds of recovery are left before the start of the next interval. The objective is to stay on the interval, performing five reps of each movement within the minute, for a total of twenty intervals.The strongest athletes will start with a set of dumbbells weighing about 45 percent of their body weight. Scale the load appropriately.

                      OR........

"Michael"

3rft
Run 800
50 sit ups
 50 back extensions

Tuesday October 2,2012....Linda aka Three Bars of Death

Warm up:

Run 800 m

then

“Linda”   aka- “Three bars of death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weigh

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

4RFT...10 FRONT SQUAT, 40 LUNGES,10 PUSH JERK

4RFT

400m Run

10 Front Squats (95/65)

40 Walking Lunges

10 Push Jerk (95/65)