The Project

A guide to warming up

2011-12-16T13:48:00.000-05:00

http://www.cathletics.com/articles/article.php?articleID=127

Friday: 112511

2011-11-24T19:00:00.001-05:00

5rds for max weight of,

5 strict pullups

5dips

rest 120s

3rds of,

10 burpees

10 toes 2 bar

Thursday: 112411

2011-11-23T19:00:00.001-05:00

"Thanksgiving Invasion"

For time,

Row to the new world from Europe

(2k row)

Shoot the Indians with your fire sticks

(60 alternating pistols)

Carry away all their food to make your feast

(move 8 plates across the gym and back 45/25)

*move the whole stack of plates and then move it back

Tuesday: 112211

2011-11-21T19:00:00.001-05:00

Halting Clean Pull, 3x3@80-90% of halting clean pull max

*halting at knees and mid-thigh*

Rest 5min then,

"Annie"
50-40-30-20-10
double unders
situps

Monday: 112111

2011-11-20T19:00:00.001-05:00

Overhead Squat, 5x5, r.120s

Rest 5min then,

***10min cap***

Complete for time in any order,

100 pullups

100 pushups

*you may divide the pulls and pushes anyway you choose

Friday:111811

2011-11-17T19:00:00.001-05:00

3rds for time of,

250m row

3 power cleans, 155/105

20 box jumps, 20"

3 power cleans

15 kb swings, 1.5/1

3 power cleans

10 toes 2 bar

3 power cleans

Thursday: 111711

2011-11-16T19:00:00.002-05:00

10 minutes hanstand work

*wall walk and balance

*learn to roll out of a handstand

*free standing handstands

THEN

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

Push Press 115/75

Burpees

Tuesday: 111511

2011-11-14T19:00:00.002-05:00

Halting Clean Pull, 3x3@80-90% of halting clean pull max

*halting at knees and mid-thigh*

THEN

2rds of,

60s max sledge strikes right

60s max distance yolk carry

60s max sledge strikes left

60s max distance yolk carry

rest 60s

*score = total strikes + (weight * yards /200)

Monday: 11141

2011-11-13T14:16:00.002-05:00

4rds, each for time of,

400m run

1 minute rest

Level 1

run times sub 1:50

Level 2

run times sub 1:40

Level 3

run times sub 1:30

Level 4

run times sub 1:20

THEN

5rds for time of,

7 deadlifts

21 double unders

*7 minute cap*

*Deadlift AHAP but do not sacrifice technique*

Friday: 111111

2011-11-10T19:00:00.003-05:00

*** 20 minute cap ***
Choose 2 dumbells of different weights

2rds for time of,

Right Arm Farmers Walk 100 yards

Left Arm Farmers Walk 100 yards

10 Turkish Getups Right Arm

10 Turkish Getups Left Arm

Russian Swings, 100 w/ the light db or 50 w/ the heavy db

*subtract one minute for every ten pounds of weight used for this workout rounded down. So if you use a 75 and a 35 you subtract 11 minutes from your time.

Thursday: 111011

2011-11-09T19:00:00.001-05:00

Squat 5x5, rest 120s

"Tabata Something Else - Squats"

8 Tabata Rds of,

Pullups

Pushups

Situps

Tuesday: 110811

2011-11-07T19:00:00.002-05:00

3rds of,

Run 600m

20 box jumps

30 ghd situps*

40 double unders

*scale this if necessary

Monday: 110711

2011-11-06T22:32:00.000-05:00

A1. Ring Pullups, 5x5 rest 60s

A2. Ring Dips, 5x5 rest 60s

Then,

For Time,
Squat Clean, 50 reps, 155/105

5 burpees at the top of each minute.

No burpees the first minute.

No racks

12 minute cap

Friday: 110411

2011-11-03T19:00:00.002-04:00

AMRAP 20 of,

5 ring inversions

Heavy Sled Pull, 100ft*

Handstand Walk 20 feet

*If you want to take the rings to the park sub steep hill runs for sled pulls

Thursday: 110311

2011-11-02T19:00:00.001-04:00

1.5 mile Time Trial

*** Must Finish Under 10 Minute Cap ***

3rds for max front squat weight of:

6 unbroken front squats

30s L-Sit

Your score equals zero, 0, zilch, nada, nothing, nil, etc. if you do not finish under the cap.

Tuesday: 110111

2011-10-31T21:21:00.000-04:00

Weighted Pullups, 5sets of 5, rest 120s*

Rest 120s

Lawnmowers, 5 sets of 8, rest 60s**

Rest 120s

AMRAP 7min of,

50 unbroken double unders

*perform assisted if possible

**begin lift by squeezing mid-back

Monday: 103111

2011-10-31T21:14:00.000-04:00

Snatch - max for the day, then 4x1 @ 85%

Then,

"Trick"

For Time,

100 Pushups

Row 1k

- OR -

"Treat"

For Time,

Row 1k

100 Pushups

Friday: 102811

2011-10-27T19:00:00.000-04:00

***20 minute cap***

3rds for time of,

50 Wallball

100 Double Unders

Farmers Walk 150ft*

*farmers walk should not me completed unbroken, even in the first round.

Thursday: 102711

2011-10-26T19:00:00.001-04:00

Hanstand Progression

-Wall-walk to handstand and balance for a total of 1 minute

-spot each other, learn how to roll out of a hanstand

-record your best handstand time

***Must finish under 10 minute cap***
3rds for max volume of,
Deadlift, 5 reps
Row 500m

Damon: rows must be sub 1:45
Rachel: rows must be sub 2:20
Ashley: rows must be sub 2:05

Tuesday: 102511

2011-10-24T19:00:00.001-04:00

AMRAP 20min of:

L-sit 30sec

Support to Headstand kip/press to Handstand*, 3 reps

Hang Power Snatch, 75/55, 10 reps

*Damon shouldn't modify this but Ashley and Rachel should modify by removing the kip/press to handstand.

Monday: 102411

2011-10-23T22:10:00.001-04:00

Compare with 091211

***7 minute cap***

"Fran"

21-15-9

Thrusters

Pullups

Level 1

pvc and ring rows

Level 2

45#/35# and pullup negatives

Level 3

75#/55# and jumping pullups

Level 4

95#/65# and kipping pullups

4rds, each for time of,

400m run

1 minute rest

Level 1

run times sub 1:50

Level 2

run times sub 1:40

Level 3

run times sub 1:30

Level 4

run times sub 1:20

Friday: 102111

2011-10-20T19:00:00.001-04:00

AMRAP 20 minutes of,

Ring Pullups

20 sledgehammer strikes (10 left, 10 right)

20 turkish getups (10 left, 10 right)

Lvl 1

5 negative pullups

Lvl 2

5 jumping pullups

Lvl 3

5 strict pullups

Lvl 4

10 kipping pullups

Thursday: 102011

2011-10-19T19:00:00.002-04:00

Clean and Jerk, max for the day then, 4x1@85%

Handstand Pushups, 5x5, rest 60s between sets

Rest 2 minutes

Tabata Row for 16 rounds

Tuesday: 101811

2011-10-17T19:00:00.001-04:00

5rds for max squat volume (reps times weight),

5 Squats

10 box jumps

10 burpees

*Must finish in under 20 minutes

Monday: 101711

2011-10-16T17:46:00.000-04:00

Compare with 090511

Ring Progression

Level 1

Ring Pullup Negatives and Dip Negatives, 5x5

Level 2

Jumping Ring Pullups and Jumping Ring Dips, 5x5

Level 3

Ring Pullups and Ring Dips, 5x5

Level 4

Strict Muscle Ups, 5x5

"Nancy"

5rds for time of:

15 reps OHS

run 400m*

*runs must be completed in the time given. If you dont make the time the run must be repeated until the time is made.

Level 1

PVC OHS and 400m time sub 2:00

Level 2

45#/35# OHS and 400m time sub 1:50

Level 3

75#/55# OHS and 400m time sub 1:40

Level 4

95#/65# OHS and 400m time sub 1:30

Friday: 101411

2011-10-13T19:00:00.002-04:00

***In The Park***

20 minute AMRAP of:

20 games standard pushups

20 kb snatch (10 left / 10 right)

1 Hill Run

Thursday: 101311

2011-10-12T19:00:00.002-04:00

Games Rope/C&J Workout

5-4-3-2-1 of:

Rope Ascents

Clean & Jerk*

*C&J weight increase by 20#/10# each round

Level 1

10' Ascents, C&J starts at 95/65

Level 2

15' Ascents, C&J starts at 115/85

Level 3

15' Ascents, C&J starts at 145/115

Tuesday: 101111

2011-10-10T19:00:00.001-04:00

AMRAP in 20 minutes of:

50kb swings

100 dubs

1k row

Level 1

1.5/1pd k

Level 2

2/1.5pd kb

Monday: 101011

2011-10-09T19:00:00.003-04:00

Overhead Squat, 5x5

Max Ring Pullups In 10 Minutes*

*Whenever you come off the rings, run 200m

Level 1

Do 8 negatives each round, 200m sub 40/44s

Level 2

Do 8 Jumping Pullups each round, 200m sub 38/42s

Level 3

Regular Pullups, 200m sub 36/40s

Friday: 100711

2011-10-06T19:00:00.002-04:00

5rds of:

AMRAP in 1min, Tire Flips

AMRAP in 1min, Toes 2 Bar

5reps Push Jerk, 1 minute time limit*

1 minute rest

Your score is:

total reps of tire flip + total reps of T2B + cumulative weight used for PJ on all successful rds divided by 10

For example:

If I did 55 tire flips, 47 T2B, and my PJ rds were 185,205,225f,205,205 then my score would be 55+47+80=182

*It must be Push Jerk not shoulder to overhead. Use caution here. There is a high risk of injury lowering a weight from overhead while fatigued. You may take the PJ weight from the rack but you may not use the rack to rest between reps. If you drop the weight it does not negate the reps previously completed however you must clean the weight on your own and complete the remaining reps within the time limit to get credit for the weight.

Thursday: 100611

2011-10-05T19:00:00.001-04:00

Hanstand Progression

-Wall-walk to handstand and balance for a total of 1 minute

-spot each other, learn how to roll out of a hanstand

-record your best handstand time

3rds For Time Of:

8 db Bent Row Left Arm

8 db Bent Row Right Arm

Row 500m

*Support yourself by putting you opposite hand on your opposite knee during rows. Row goes from full scapular extension until till it touches the chest.

Tuesday: 100411

2011-10-03T19:00:00.001-04:00

AMRAP in 20 minutes of:

10 pullups

20 double unders

30 Overhead Lunges

Level 1

Pullups Negatives, 15#/10# Overhead

Level 2

Jumping Pullups, 25#/15# Overhead

Level 3

Pullups, 45#/25# Overhead

Monday: 100311

2011-10-02T20:44:00.000-04:00

***Must Finish Under 7 Minute Cap***

Diane

21-15-9 of:

Deadlift

Handstand Pushups

Level 1

Deadlift @ 155/105, Handstand Pushups w/ feet on a box

Level 2

Deadlift @ 185/135, Paralette Handstand Pushups w/ feet on a box

Level 3

Deadlift @ 225/155, Regular Handstand Pushups

4rds, each for time of,

400m run

1 minute rest

Level 1

run times sub 1:50

Level 2
run times sub 1:40

Level 3
run times sub 1:30

Level 4
run times sub 1:20

Friday: 093011

2011-09-29T19:00:00.000-04:00

Build your own 20 minute workout of:

Biking

Hill Running

Handstand Walks

Get out of the gym.

Thursday: 092911

2011-09-28T19:00:00.001-04:00

Squat, 5sets of 5

3rds for time of:

50 double unders

10 pullups

Level 1

Pullup negatives

Level 2

Jumping Pullups

Level 3

Kipping

Tuesday: 092711

2011-09-26T19:00:00.002-04:00

***20 minute cap***

5rds for time of:

Row 500m

15 GHD situps

Yoke Walk 60'

*Yoke should be heavy enough that you cannot carry it a full 60' after the first round.

*If you haven't done GHD situps in a while you may want to scale them down.

Monday: 092611

2011-09-25T21:00:00.000-04:00

Ring Progression

Level 1
Ring Pullup Negatives and Dip Negatives, 5x5

Level 2
Jumping Ring Pullups and Jumping Ring Dips, 5x5

Level 3
Ring Pullups and Ring Dips, 5x5
Level 4
Strict Muscle Ups, 5x5

6rds For Time Of:
Run 200m*
5 Squat Clean and Thrusters

*runs must be sub 40s for women and sub 34s for men

Friday: 092311

2011-09-22T19:00:00.001-04:00

AMRAP 20 minutes

3 Support to Headstand, Kip/Press to Handstand

6 pullups

9 keg, ground to shoulder

Level 1

skip press to handstand, pullup negatives

Level 2

skip press to handstand, jumping pullups

Level 3

jumping pullups

Level 4

no modification

Thursday: 092211

2011-09-21T19:00:00.003-04:00

1.5 mile Time Trial

*** Must Finish Under 10 Minute Cap ***

3rds for max front squat weight of:

6 unbroken front squats

30s L-Sit

Your score equals zero, 0, zilch, nada, nothing, nil, etc. if you do not finish under the cap.

Tuesday: 092011

2011-09-19T19:00:00.001-04:00

AMRAP 20

100 double unders

3 Rope Climbs

10 db thrusters

3 Rope Climbs

10 db thrusters

Level 1

10' rope climbs and 20s/30s

Level 2

15' rope climbs and 25s/35s

Level 3

15' rope climbs and 30s/45s

Monday: 091911

2011-09-18T19:00:00.002-04:00

Snatch, max for the day then 4x1 @ 80%

For Time:

100 pushups

1k row

Level 1

pushups from knee

Level 2

pushups w/ hands elevated on a 12" box

Level 3

regular pushups

Friday: 091611

2011-09-15T22:16:00.001-04:00

AMRAP 20 minutes

Run 140m

35 Double Unders

Farmers Walk 100'

Rest 60s

*Do the farmers walk as heavy as possible. It should be a test of will.

- OR -

Do Fight Gone Bad Saturday at CF The Ville

Thursday: 091511

2011-09-15T07:23:00.000-04:00

Hanstand Progression

-Wall-walk to handstand and balance for a total of 1 minute

-spot each other, learn how to roll out of a hanstand

-record your best handstand time

3rds for time of:

500m Row

20 Push Press

Level 1

Rows under 2:10/1:50, 65#/45# P.P.

Level 2

Rows under 2:00/1:42, 80#/60# P.P.

Level 3

Rows under 1:50/1:35, 95#/75# P.P.

Be concentrated and precise with your push press. Don't get lazy and jack up a shoulder.

Tuesday: 091311

2011-09-12T21:05:00.000-04:00

*** Must Finish Under 20 Minute Cap ***

"Linda"

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

Deadlift

Bench Press

Power Clean

Level 1

1/2 BW Dead, 1/3 BW Bench, 1/4 BW Clean

Level 2

BW Dead, 2/3 BW Bench, 1/2 BW Clean

Level 3

1.5 BW Dead, BW Bench, 3/4 BW Clean

Its never worth wrecking yourself to finish heavier than you should.

Monday: 091211

2011-09-11T19:00:00.001-04:00

***7 minute cap***

"Fran"

21-15-9

Thrusters

Pullups

Level 1

pvc and ring rows

Level 2

45#/35# and pullup negatives

Level 3

75#/55# and jumping pullups

Level 4

95#/65# and kipping pullups

4rds, each for time of,

400m run

1 minute rest

Level 1

run times sub 1:50

Level 2

run times sub 1:40

Level 3

run times sub 1:30

Level 4

run times sub 1:20

Friday: 090911

2011-09-08T19:00:00.002-04:00

***20 min cap***

10rds for time of:

Heavy sled pull 50'

10 Turkish getups (5 each side)

3 15' rope climbs

No levels. Post modifications.

Thursday: 090811

2011-09-07T19:00:00.001-04:00

Clean & Jerk: Max for the day then 4x1 @ 80%

5rds for time of:

30 double unders

15 pushups

Level 1

10 dubs and 15 pushups from knees

Level 2

30 dubs and regular pushups with hands on a 12" box

Level 3

30 dubs and regular pushups

Tuesday: 090611

2011-09-05T19:00:00.002-04:00

20 minute AMRAP of:

15 cal row

15 kb swings

15sec L-sit hold

Level 1

1pd/20# kb and bent knee hold

Level 2

1.5pd/1pd and straight leg below parallel hold

Level 3

1.5pd/1pd and straight leg above parallel hold

Monday: 090511

2011-09-04T19:00:00.002-04:00

Ring Progression

Level 1

Ring Pullup Negatives and Dip Negatives, 5x5

Level 2

Jumping Ring Pullups and Jumping Ring Dips, 5x5

Level 3

Ring Pullups and Ring Dips, 5x5

Level 4

Strict Muscle Ups, 5x5

"Nancy"

5rds for time of:

15 reps OHS

run 400m*

*runs must be completed in the time given. If you dont make the time the run must be repeated until the time is made.

Level 1

PVC OHS and 400m time sub 2:00

Level 2

45#/35# OHS and 400m time sub 1:50

Level 3

75#/55# OHS and 400m time sub 1:40

Level 4

95#/65# OHS and 400m time sub 1:30

Commitment and Sacrifice

2011-08-04T21:55:00.002-04:00

Training Starts 9/5/11

Workout Of The Day

2011-03-20T20:31:00.003-04:00

Broad General Fitness
Crossfit.com

Strength Biased Fitness
Crossfitfootball.com

Endurance Biased Fitness
Crossfitendurance.com

Friday: 3/18/11

2011-03-17T20:00:00.002-04:00

Warmup:

4min jog

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 3/16/11

Press, 5reps, add 5# from 3/14/11

Power Clean, 5sets of 3, add 5# from 3/14/11

See Ashley for conditioning

Stretch

Wednesday: 3/16/11

2011-03-15T20:00:00.001-04:00

Warmup:

4min skier

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 3/14/11

Pullup, 5reps, add 5# from 3/11/11

Deadlift, 1set of 5, add 5# from 3/11/11

See Ashley for conditioning

Stretch

Monday: 3/14/11

2011-03-12T20:41:00.000-05:00

Warmup:

4min airdyne

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 3/11/11

Press, 5reps, add 5# from 3/9/11

Power Clean, 5sets of 3, add 5# from 3/9/11

See Ashley for conditioning

Stretch

Friday: 3/11/11

2011-03-10T22:09:00.000-05:00

Warmup:

2rds of,

15 shrugs

15 good mornings

15 squats

*2nd round can be slightly heavier

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 3/9/11

Pullup, 5reps, add 5# from 3/7/11

Deadlift, 1set of 5, add 5# from 3/7/11

5rds of,

Farmers Walk, 100'

30 double unders

Stretch:

hips 4min each

find a position and hang out there

Wednesday: 3/9/11

2011-03-10T21:40:00.000-05:00

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 3/7/11

Press, 5reps, add 5# from 3/4/11

Power Clean, 5sets of 3, add 5# from 3/4/11

AMRAP 5

5 pullups

10 pushups

15 situps

Monday: 3/7/11

2011-03-06T20:06:00.000-05:00

Warmup:

Airdyne, 4min

2rds of,

15 shrugs

15 good mornings

15 squats

*1st rd w empty bar, second rd can be slightly heavier

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 3/4/11

Pullups, 5reps, add 5# from 3/2/11

Deadlift, 1set of 5, add 5# from 3/2/11

2rds of,

run 200m x 4

rest 5min between rounds

*rest to work ratio during rounds is 1:1. (if your run take 30s, you rest 30s)

*try to stay around 80-90% of full speed

Stretch:

Hamstrings

Twice

Friday: 3/4/11

2011-03-03T20:48:00.000-05:00

Warmup:

100 double unders for time

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 3/2/11

Press, 5reps, add 5# from 2/28/11

Power Clean, 5sets of 3reps, add 5# from 2/28/11

REAL LIFE CHALLENGE

After a week of April showers the river is rising and its about to flood the Yum Center, GASP! You've got to help build a flood wall with sandbags.

-Empty 2 weight trees

-pile 8 45# plates and 12 25# plates 15yrds from the empty trees

-For time load both trees.

-45s go on the bottom

-25s go on the top

Stretch:

...something

Wednesday: 3/2/11

2011-03-01T20:50:00.000-05:00

Warmup:

Run outside

3sets of 12 unbroken kettlebell swings

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 2/28/11

Pullup, 5reps, add 5# from 2/25/11

Deadlift, 1set of 5reps, add 5# from 2/25/11

4rds of,

500m row

rest 3minutes between rounds

*substitute for 480m run outside if you want

Stretch:

hips/lats

Monday: 2/28/2011

2011-02-27T14:15:00.000-05:00

Warmup:

Airdyne 4min

Unbroken Wallball

20-15-10

*rest 120s between rounds

*scale weight so that all throws hit the red

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 2/25/11

Press, 5reps, add 5# from 2/23/11

Power Clean, 5sets of 3reps, add 5# from 2/23/11

For time,

21-15-9

unbroken thrusters

unbroken burpees

Stretch:

quads/hip flexors

Friday: 2/25/11

2011-02-24T22:02:00.000-05:00

Warmup:

100 double unders for time

3rds of

5 ring rows

10 easy pushups

15 squats

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 2/23/11

Strict C2B Pullup, 5reps, add 5# from 2/21/11

Deadlift, 1set of 5reps, add 5# from 2/21/11

From Crossfit Endurance

3rds for max score of,

sprint 20s

rest 60s

sprint 20s

rest 50s

sprint 20s

rest 40s

sprint 20s

rest 30s

sprint 20s

rest 20s

sprint 20s

rest 10s

*1st rd is on an airdyne (for cals)

*2nd rd is on the skier (for cals)

*3rd rd is on the incline trainer, max incline (for distance, 0.01mile=1point)

Stretch:

NO REALLY, stretch

Wednesday: 2/23/11

2011-02-22T18:57:00.000-05:00

Warmup:

Ski 500m

10 snatch long pull

10 overhead squat

10 behind the kneck press

10 pressing snatch balance

Workout:

3rds at the same weight of,

Squat, 5reps, add 5# from 2/21/11

Press, 5reps, add 5# from 2/18/11

Power Clean, 5sets of 3, add 5# from 2/18/11

For time,

21-18-15-12-9-6-3

ring dips

ghd situps

*ring dip mods,

ring pushups - feet elevated

ring pushups

pushups

pushups - hands elevated

Monday: 2/21/11

2011-02-20T19:36:00.000-05:00

Warmup:

4min Airdyne

Wko:

3rds at the same weight of,

Squat, 5reps, add 5# from 2/18/11

Weighted Pullups, 5reps, add 5# from 2/16/11

Deadlift, 1set of 5reps, add 5# from 2/16/11

4x100yrd sprints

then...

as many pullups as possible in 5 minutes

then...

4x100yrd sprints

*For Sprints: rest to work ratio, 3:1 (ie. if the sprint takes 15s then rest 45s)

*Rest only as long as it takes to walk up the stairs between sprinting and pullups

*record sprint times and total pullups

Stretch:

Hamstrings

Groin

Friday: 2/18/11

2011-02-18T06:56:00.001-05:00

Warmup:

100 double unders for time

3rds of,

5 pullups

10 pushups

15 squats

Workout:

3rds at the same weight of,
Squat, 5reps, add 5# from 2/16/11
Press, 5reps, add 5# from 2/14/11
+
Power Clean, 5sets of 3reps, add 5# from 2/14/11
+
2rds for time of,

50 sledgehammer strikes left side

one-arm farmers walk 50yrds right arm

one-arm farmers walk 50yrds left arm

50 sledgehammer strikes right side

*Rest 2min between rounds

*Go as heavy as possible on the farmers walks

*Hit the tractor tire with the hammer

Wednesday: 2/16/11

2011-02-15T22:26:00.000-05:00

Warmup:

Airdyne for 4 minutes

2rds of,

10 behind the neck presses

10 overhead squats

10 good mornings

Workout:

3rds, all at the same weight, of

Squat, 5reps, add 5# from 2/14/11

Weighted Pullup, 5reps, add 5# from 2/11/11

Deadlift, 1set of 5 reps, add 5# from 2/11/11

For time,

5, 15' Rope Climbs

20 situps

Rest 75s

4, 15' Rope Climbs

20 situps

Rest 60s

3, 15' Rope Climbs

20 situps

Rest 45s

2, 15' Rope Climbs

20 situps

Rest 30s

1, 15' Rope Climb

20 situps

Options for Rope Climb

15' climbs

10' climbs

25-20-15-10-5 pullups

20-16-12-8-4 pullups

15-12-9-6-3 pullups

Monday: 2/14/11

2011-02-13T20:00:00.004-05:00

Warmup:

Row 500m

15 reps, squat w/ hands clasped overhead

*slowly lower, hold bottom position for 5sec, then stand. Focus on keeping arms as vertical as possible, drive knees out, weight on the heels.

Workout:

3rds, all at the same weight, of

Squat, 5reps, add 5# to your weight from 2/11/11

Press, 5reps, add 5# to your weight from 2/9/11

Rest 90-120s between rounds

Power Clean, 5sets of 3, add 5# to your weight from 2/9/11

5rds for time of,

10 burpees

10 wallball

10 kb/db snatch (5each arm)

Stretch:

Hip Flexors, 2min/each

Friday: 2/11/11

2011-02-10T20:56:00.000-05:00

Warmup:

100 double unders for time

Workout:

3rds, all at the same weight, of

Squat: 5reps, add 5# to your weight from Wednesday

Weighted Pullup: 5reps, add 5# to your weight from Monday

Deadlift: 1set of 5reps, add 5# to your weight from Monday

AMRAP 20 of

2 muscle ups

4 handstand pushups

8 2pd/1.5pd kb swings

*Modify so that you get between 12 and 18 rounds. DO NOT modify handstand pushups by stacking stuff under your head. If you cannot go full range do press or dips.

Wednesday: 2/9/11

2011-02-08T20:00:00.003-05:00

Warmup:

3rds of,

5 snatch long pull

5 overhead squat

5 good morning

5 pushups

Workout:

3rds of,

Back Squat, 5reps, add 5# to monday's weight

Press, 5reps, @ 70-80%

rest 90-120s between rds

Power Clean, 5set x 3, @ 70-80%

+
Choose ONE:
For Time,

10rds of,
Ski 25s for max calories
Rest 35s
Lunge Jump 25s for max reps
Rest 35s

- OR -

For Time,
10rds of,
Airdyne 25s for max calories
Rest 35s
Burpee 25s for max reps
Rest 35s

Abs, your choice

Monday 2/7/11

2011-02-06T18:28:00.001-05:00

Warmup:

3rds of,

5 snatch long pull

5 overhead squat

5 good morning

5 pushups

Hang Power Snatch, 4x2, r60s, light

Workout:

3rds of,

Back Squat, 5reps, @ 70-80%

Strict Pullups, 5reps, @ 70-80%

rest 90-120s between rds

Deadlift, 1set x 5, @ 70-80%

5rds for max reps of,

Row 30s for max calories

rest 60sec

Max abmat anchored situps in 30s

rest 60sec

Friday 2/4/11: Strength 1.3

2011-02-03T22:20:00.000-05:00

Fridays I'm going to start doing a "REAL LIFE CHALLENGE". Here's the deal, you can't modify life to make it easier and let's face it, sometimes life is crappy. That's the idea behind the real life challenges. They're crappy. And there's no modifying. You just gotta do what you can do and evaluate that on a personal level.

Warmup:

100 double unders

5rds

3 pullups

6 pushups

9 squats (no weight, hands clasped overhead)

Workout:

"Elizabeth"

21-15-9

Clean

Ring Dips

*modify so that you can get between 5 and 7 minutes going all out.

Real Life Challenge:

In 3min carry 2 dumbells as far as possible.

*you may NOT put them on your shoulders

*men use the 75s

*women use the 50s

*there is no modification for this. If you cant carry them both at the same time you'll have to leave one and go back for it.

Wednesday 2/2/11: Strength 1.2

2011-02-01T22:05:00.000-05:00

Warmup:

Ski 500m

Technique:

Pressing Snatch Balance, 2sets x 5, r60s

Snatch Balance, 5sets x 2, r60s

Workout:

5rds of,

Variety Deadlift x 5, AHAP

DB Shoulder Press x 5, AHAP

Rest 2min between rounds

*Do any deadlift except regular

10rds of,

30s sprint

30s rest

*your choice (treadmill, airdyne, ski, row, run, etc.)

60s total L-sit/L-hang

Stretch:

Lats and Triceps, 2min each

Monday 1/31/11: Strength 1.1

2011-01-30T11:21:00.000-05:00

Warmup:

Airdyne for 5min

Technique:

Handstand

-against a wall

-free standing

-walking on hands

*spend no more than 10min working this

Workout:

Squat w/ Chains, 5x5, AHAP, r120s

*If you squat is >225 use 2sets of chains

*If your squat is <225 use 1set of chains

Strict Pullups, 5x5, AHAP, r120s

*add weight as necessary

*if assistance is necessary have a partner assist by holding your feet

5rds for time of:

run upstairs

40sec airdyne sprint for distance

run downstairs

40sec max GHD situps

Stretch:

Hip Flexors, 2min each

Calves, 2min each

Friday 1/28/11: Recovery 1.3

2011-01-28T07:26:00.001-05:00

Warmup:

100 double unders

3rds of,

10 snatch long pull

10 overhead squat

Workout:

3-6-9-12-15-18-21-18-15-12-9-6-3

Unbroken wallball ladder

*Whenever you have to break the wallballs run 400m

*You may string sets together. i.e. you could do 30 on your first set and that would cover the 3, the 6, the 9, and the 12

Recovery 1.2: Body Rows and Oh-NOs

2011-01-25T20:00:00.001-05:00

Warmup:

Ski 500m

3rds of,

10 snatch long pull

10 ohs

Technique:

Stop-N-Go Snatch, 4x2, light, r60s

Workout:

3rds of,

4 ring rows (thumbs pointing in)

4 ring rows (thumbs pointing out)

4 ring rows (thumbs pointing toward your head)

8 GHD raises

rest 60s

*If you can't do unassisted GHD raises lower yourself slowly and have a partner help reset you.

Stretch:

Under-arm business, 2min/ea

Shoulder extension, 2min/ea

*don't know what shoulder extension means? look it up.

Recovery 1.1: Tabata Squats

2011-01-23T22:48:00.001-05:00

Warmup:

Ski 500m

3rds of,

10 snatch long pull

10 overhead squat

Technique:

Stop and Go Cleans, 4sets of 2, light

*From the ground lift the bar in one motion to your pockets. Pause for 1 second with the bar at pocket height. Hips slightly back, Knees slightly bent. Back flat. After the pause explode and finish the clean.

Workout:

8 Tabata rds each of:

Pushup

Situp

Front Squat

*one round is 20sec of work and 10s of rest
*chest touches the ground and arms fully extend on pushups

*shoulders touch the ground and hands touch the feet on situps

*men use 95# for front squat

*women use 65# for front squat

Stretch:

Hip flexors/quads, 2min each

Testing 1.4: Learning The Ropes

2011-01-21T20:00:00.001-05:00

Workout:

5rds,

as many 15' rope climbs as possible in 3min

rest 3min between rounds

If you don't know how to climb a rope, Google it.

Testing 1.3: Christine

2011-01-20T20:31:00.000-05:00

Warmup:

100 double unders

3rds of,

5 clean long pull and press

5 pressing snatch balance

5 good morning

5 bent rows

stretch hip flexors

Workout:

"Christine"

3rds for time of,

500m row

12 bodyweight deadlifts

21 box jumps

Stretch:

Calves

Hamstrings

Testing 1.2: Bench

2011-01-18T20:00:00.001-05:00

Warmup:

Ski 500m

3rds of,

5 clean long pull and press

5 snatch balance

5 good morning

5 bent row

Technique:

Snatch Segment Pull 4x2, r60s

*pause at 1", knees, and pockets, then pull

Workout:

Bench, 5-5-3-3-1-1-1-1, r2min

*Everything is building to your final heavy single

Weighted Pulls, 7x3@~80%, r60s

*all sets at the same weight

For time,

400m suitcase carry

*alternate arms every however far

*men try to use 95#

*women try 50#

Just like THIS GUY

SOME IDEAS ON PULLUP MODIFICATION

From hardest to easiest:

weighted pullups

strict pullups

weighted negatives

negatives

partner assist pullups

ring rows

Testing 1.1 Squat

2011-01-16T20:00:00.002-05:00

Warmup:

Row 500m

3rds of,

5 clean pull and press

5 pressing snatch balance

5 good morning

5 bent row

Technique:

High Hang Power Snatch, 4x2, r60s

*light and fast

Workout:

Back Squat, 5-5-3-3-1-1-1-1, rest 2min

*All sets are building up to final heavy single.

Deadlift, 7x3@~80%, r90s

*All sets at the same weight.

5rds for time of,

10 toes 2 bar

20 double unders

Stretch:

Calves, 2min each

Hamstrings, 2min each

Foundation 2.3: Row and Airdyne Sprints

2011-01-13T21:16:00.001-05:00

Warmup:

Ski 500m building to 80%

3rds of,

5 hang clean long pull and press

5 pressing snatch balance

5 good morning

5 high pull

5 bent row

Stretch Hip Flexors

*men use 45#

*women use no more than 35#

Workout:

- From OPT -

AMRAP 5

8 Front Squats - Tough

150m Row

Rest 3min walking (not laying on the ground)

AMRAP 5

8 Deadlift @ 50% 1RM

30sec Airdyne Sprint - 100%

Rest 3min walking

3rds of,

20 back extension

30 lunge jumps

*if GHDs are full do goodmornings instead of back ext

Free Day tomorrow. BE ACTIVE.

Foundation 2.2: Bench

2011-01-11T21:00:00.002-05:00

Warmup:

Ski 500m building to 80%

100 double unders

4rds of,

5 hang clean long pull and press

5 pressing snatch balance

5 good morning

5 high pull

5 bent row

*men use 45#

*women use no more than 35#

Technique:

Snatch Segment Pull, 4x2, r60s

*1", knee, pockets, pull

Workout:

Bench, 5sets of 5, AHAP, r120s

Odd Object Press, 3sets of 8, AHAPP, no rest

Feet Elevated Ring Row, 3sets of 10, r120s

*press anything but dbs or a bar

L-Sit, 60s total

Stretch:

Quads/Hip Flexors and Calves, 2min each

Foundation: 2.1: Squat

2011-01-09T21:00:00.002-05:00

Warmup:

Ski 500m building to 80%

100 double unders

4rds of,

5 hang clean long pull and press

5 pressing snatch balance

5 good morning

5 high pull

5 bent row

*men use 45#

*women use no more than 35#

Technique:

High Hang Power Snatch, 4x2, r60s

*no dip. set in perfect position and finish.

Workout:

Squat, 5sets of 4, AHAP, r120s

RDL, 3sets of 5, AHAPP, no rest

Db hang squat clean, 3sets of 10, r120s

Ab Wheel

Stretch:

Hips, internal/external rotation, 2min each

Foundation 1.4: Free Day

2011-01-07T21:00:00.002-05:00

For the next couple months Saturday = Free Day. Free Day does not = Rest Day. You must do something; Crossfit, Yoga, Football, Tag, Belly Dancing,... something. Be active and do something you enjoy.

I am going to post an optional workout for people who don't like things like choice and freedom. It's only an option. And just because I'm not posting a warmup and stretching don't think that means you don't have to do them. You're an athlete, treat yourself like it.

OPTIONAL workout

http://www.crossfit.com/ Saturday 101106

Complete as many rounds as possible in 12 minutes of:

35 pound dumbbell Thruster, 9 reps

15 ft Rope Climb, 1 ascent

Foundation 1.3: Waiter's Walk and Pistols

2011-01-06T21:00:00.000-05:00

Warmup:

Row 500m building to 80%

3rds of,

5 hang snatch long pull

5 overhead squat

5 good mornings

5 rack press

5 bent row

stretch hip flexors between rounds

*men no heavier than 75#

*women no heavier than 35#

Technique:

Clean Segment Pull, 4sets of 2, rest 60s

*men no heavier than 155

*women no heavier than 95

*pause at 1" off the floor, knees, pockets, then finish the pull

Workout:
3rds for time of,
Waiter's Walk 100m
20 Pistols
*Waiter's Walk should never take more than 2 resets

Stretch:
Pecs, 2min each
Quads, 2min each

Foundation 1.2: Bench

2011-01-05T02:40:00.003-05:00

New Year... New Program... New Results

Warmup:

100 double unders

3rds of,

5 hang snatch long pull

5 overhead squat
5 good mornings

5 rack press

5 bent row

stretch hip flexors between rounds

*men no heavier than 75#

*women no heavier than 35#

Technique:

Snatch Segment Pull, 4sets of 2, rest 60s

*men no heavier than 135

*women no heavier than 75

*pause at 1" off the floor, knees, pockets, then finish the pull

Watch THIS

Workout:

Bench Press, 5sets of 5, AHAP, rest 2-3min

3rds of,

Dumbell Shoulder Press, 8reps, AHAP, no rest

8 strict pullups, rest 2min

*sub for strict pull-ups is 4sec pullup negatives

(lower yourself in 4sec and reset)

L-sit for a total of 60sec

Stretch:

Calves, 2min each

Hamstrings, 2min each

New Program Starts Wednesday 1/5/11

2011-01-03T19:32:00.000-05:00

New schedule is Monday, Wednesday, Friday, Saturday.

This will be different.

Reader Survey

2010-12-12T20:42:00.001-05:00

It's Sunday night again and I'm racking my brain trying to figure out what to write a post about. I could just write about something random like IGF-1 but to be honest none of the off the wall topics seem to create much discussion, and when there's no discussion I can only assume that either no one read the post or no one cared about the topic. That's not to say you should've. You're time is important and I'd rather not waste it droning on about a topic that no one cares about. This survey is way clarify what topics need to be covered and discussed and which ones we'd be better off just skipping. Post your responses to comments.

1) What type of training related articles would you be interested in reading? (specific programs, athlete profiles, competition info,...)

2) What type of nutrition info would you be interested in reading? (new recipes, why certian foods are bad, meal planning,...)

3) What type of lifestyle articles would you be interested in reading? (alternative sports, stress, sleep,...)

4) Are there any other topics that could be addressed?

5) Are there any features that you want to see added to the site?

6) Which articles are your favorite?

7) Which articles do you never read?

8) What are the health and fitness goals in your life that you AREN'T accomplishing?

Skill:
Clean Sotts Press
OR
Narrow Grip Overhead Squat
OR
Wall Squat

Workout

Mobility

It's a little like wrestling a gorilla. You don't quit when you're tired - you quit when the gorilla is tired.

Gym Challenges

2010-12-05T21:03:00.000-05:00

In the spirit of competition and having a good time we're starting challenges at the gym. Here's how it works. From the time you come in to the gym until the time you start your cool down you can challenge anyone or be challenged by anyone to a single workout. The person being challenged CANNOT decline the challenge but they get to pick which workout the two of you will be doing. The workout can include any physical movement(s) from somersaults to squat snatch but both people must be able to complete the workout. For example, if I challenge William he can't say 100 handstand pushups for time because I can't finish 100 handstand pushups in any amount of time. Remember this is for fun so don't be a jerk.

Skill:
Forward Roll 100ft
OR
Complete 100 Double Unders
OR
Complete 100 reps of Sotts Press with PVC (Full Squat)

Workout

Mobility

Adapting This Program To YOU

2010-11-28T02:50:00.001-05:00

This program is not a total package. It's a foundation. A single max effort lift and a metcon three days a week can take you from out-of-shape to dang-good shape but to go beyond that it takes something else. To get from where this program leaves off to any number of specific goals takes a personalized program. You have to address your business but it doesnt have to mean a total rework of your program. Here is a few ways to shape this program to YOU.

1) You have issues with technique.

Technique is mental. It has to do with coordination; how your brain controls your body. In order to best improve your technique you need to work on it while your brain is fresh, aka before your workout. I find that I do my best technique work right at the end of my warm-up. So if you're struggling with a skill/movement/whatever trying adding in specific technique drills at the end of your warm-up. If you need specific stuff let me know.

2) Your strength is lagging.

The max effort lifts are great for strength improvement but if you have a need for specific strength development they may not be enough. In order to improve your strength you need to identify your major weakness and add in supplementary lifts after your max effort lift but before your metcon. If you wait until after the metcon you will probably be too gassed to give the effort it takes to make real strength gains. A good place to start with supplementary work is 3 sets of 6 to 10 reps. If you want some extra direction, see me.

3) Your flexibility is lagging.

The best time to hammer flexibility is post-workout or even later at home. If you stretch hard pre-workout you may increase your chance of injury. For many people the most effective way to improve flexibility is to divide and conquer. Find a muscle group that is limited and focus on it for several days in a row. The more time you spend stretching it the quicker you will make progress. If you need ideas on stretching check out the mobility link or see me at the gym.

There are many ways to cater this program to your personal goals. Don't be afraid to experiment with different methods. Take notes. If something works keep it, if it doesn't work toss it, keep your eye out for a better ways, and as always, if you need help with programming please contact me.

Workout

Mobility

Polish Weightlifters Training For The 2008 Olympics

2010-11-22T22:02:00.000-05:00

Skill:
Many people are having trouble applying power to the bar during olympic lifts. Watch this video, then watch it again and focus on the athlete's legs and feet during the lifts.

High-hang (bar at pockets) power clean.
-start very light and work up
- bar speed wins. NOT WEIGHT LIFTED

Workout

Mobility

There's a new discussion up.

2010-11-18T20:13:00.001-05:00

Click on the link above.

Before You Go Any Further

2010-11-14T21:16:00.000-05:00

Plain and simple, bad movement patterns produce injuries.

AC - you're not stabilizing your shoulder correctly and over working your trap.

AI - you're over extending your back to create slack around your tight shoulders.

KT - you're using a wide squat stance to hide your tight hips and legs.

AB - you continue to strengthen your lower with twisted hips.

WW - flexed back during deadlift.

BB - poor overhead flexibility shifts weight onto toes.

SS - inadequate squat depth from tight hips.

DS - upper back flexed during deadlift.

......it goes on.

If you don't squat correctly you will get hurt. If you don't deadlift correctly you will get hurt. If you don't press, or pull, or jump, or throw correctly you will get hurt. If you're lucky you'll know right away. If you're unlucky, or stubborn, you will continue to ignore it and then 5, 10, maybe 15 years down the road it'll be too late.

I'm not calling people out to be a jerk. I'm doing it because I care. I want you all to be happy and healthy for a long time. You have to realize your problem areas and work on them. If you want a special program then come to me and I'll write you one. It takes a concentrated effort and maybe backing off of the things you like doing for a while to fix a major problem. It sucks to come in and watch everyone else do the workout but it's not permanent. A major injury is. If you wear out your knee or rupture a disk because you were too hard headed to learn to move your body correctly it will suck way worse than missing a few workouts.

I need help in the gym on this. I can only watch one person at a time. If you see your training partner in a bad position, TELL HIM. No one (at least I hope no one) is going to get mad that you told them they weren't moving optimally. It is not enough to move a big weight. You have to move it correctly. I need everyone to embody that. We all move poorly from time to time but intentionally moving incorrectly is unnacceptable. This is especially important for new people. Don't be affriad to ask your training partner to stay at a lower weight. We have plenty of time to continue making strength gains. Taking a few days to learn to move correctly won't be a waste of time.

You must hold yourself to the highest standard both inside and outside the gym. Why would you settle for less?

Skill:
work on doing something right... at less than 50% of your max
Workout

Mobility

Prove It To Yourself, It's NO Accident

2010-11-08T01:16:00.002-05:00

Growing up I always thought my bad days, days when I had an upset stomach, or a headache, or lethargy, or whatever... I always thought those days were more or less random. I felt like it was just my bad luck and that everybody was subject to the same unpredictable crappiness of day to day life. It wasn't until recently when I started really studying my health and well-being that I realized that there is really nothing random about it. Every dip in energy or gurgle in your stomach is a direct result of something you did and, by the same token, is completely avoidable. Don't believe me? I'll show you how to prove it.

To prove that your body is really a precise biological machine you need to turn day to day life into an experiment. If that sounds corny or excessively laborious then don't bother. It's only your health.

With advanced computational tools its possible to run a multi-variable experiment and produce quality results but you don't need anything that fancy. You can significantly improve your energy and health one variable at a time without all the extra complexity. Here's how the experiment works.

1. Start logging everything you eat.

Its enough to just right down the type of food like, steak or donut. If you want to approximate the quantity that great too.

2. Track your perceived energy level, your hours of sleep, and any digestional problems throughout the day.

There's 2 ways to do this. The most accurate way is to record your energy score once every hour. It doesn't have to be anything complicated. Give yourself a 1 if you feel like crap and you cant keep your eyes open. Give yourself a 2 if you're feeling just so-so. And give yourself a 3 if you feel great. The alternative to this would be to just record the times when you feel less than great. For example, 10am: can't concentrate... 1pm: fell asleep at my desk... etc. And write down ANY digestional things; bloating, gas, burps, etc. Those are not normal.

3. Review the data. If you don't feel awesome all day long you have a problem.

4. Choose your first victim.

Select 1 food from your day to day and remove it for 3 to 7 days. Keep tracking your data. When its time to put the selected food back in to your diet pay attention. Notice any changes? If not then select another food and repeat. If you did notice a negative response then you have a food sensitivity to that food. That means that eating that food irritates your body and decreases your general health.

5. If you are sensitive to a food. DON'T KEEP EATING IT. It's damaging your body!

6. Keep repeating this process.

In the beginning you will likely have many irritants to the system (your body) and reactions may be somewhat suddle. As you remove troublesome foods your test results will become more and more clear.

Here are some things to look for...
-large drops in energy after eating processed carbohydrates
-sinus congestion after reintroducing a dairy product
-eye and gut irritation after reintroducing wheat
-a reduction in joint pain/improved comfort when eleminating net acid producing foods
-increased energy after lunch when adding protien to breakfast

It's your health. Maximize it.

Skill:
Shoulder width grip overhead squat
- Only go as low as you can while maintaining good position
-Heels MUST be on the floor
-Use PVC pipe or empty bar

Workout

Mobility:
Calf Stretch - 2 minutes each calf

Original Prankster

2010-11-05T01:25:00.000-04:00

Before the time of Ashton Kutcher and "Punked" pranking was an art form. Below are two of the most famous American pranksters who ever lived. With pranks including creating SINA, the Sociey for the Indecency of Nude Animals, which actually received major backing and network TV support to clothe animals, these two hooligans can serve as a reminder that life doesn't always have to be so serious.

Alan Abel

Andy Kaufman

Mobility

Skill:
Handstand
-against a wall
-free standing
-walk on your hands
-just get upside down
Workout

2010-11-03T01:17:00.001-04:00

Skill:
Snatch Pull @ 110%, 4 sets of 3

Workout

Mobility

Stretch Your Hamstrings!

Strong Has Made A Career Of Winning

2010-11-01T01:14:00.002-04:00

Rogue Fitness "Strong" Commercial from the Crossfit Games.

Mobility

Skill:
Power Snatch w/ focus on the starting position
-back should be upright
-chest exposed
-shoulder turned back not rotated forward
-feet not wider than shoulder width
-toes forward or slightly turned out
-knees pressed out

Workout

Training For An Ironman

2010-10-29T01:25:00.001-04:00

The average training week for an ironman looks like this:
7 miles swimming
225 miles biking
48 miles running

The average week for a Crossfit Endurance athlete training for an ironman looks like this:
1 mile swimming
21 miles biking
6 miles running

Which would you rather do?

Check out the video from the CF Journal and see how people are getting back to back 30 minute ironman PRs without training for every waking minute.

Mobility

Skill:
Handstands
-get upside down!

Workout

Steal This Meal

2010-10-27T01:59:00.001-04:00

Another great Steal This Meal article from the Whole9 blog.

Cedar Plank Salmon

Mobility

Skill:
Turkish Get-up

Workout

You vs Them

2010-10-25T01:57:00.002-04:00

Versus 2010 commercial: You vs Them

Mobility

Skill:
hang squat snatch

Workout

Defining Your Terms

2010-10-22T01:19:00.001-04:00

This is a continuation of Greg Amundson's talk from last Friday. This week Greg talks about defining your terms and goes over a few that he has learned that foster growth and success.

Check out the video on the CF Journal

Mobility

Skill:
muscle-ups

Workout