Thursday 9.12.13

1. Sherm

Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement. 

2. Write a Sonnet

Prosody . a poem, properly expressive of a single, complete thought, idea, or sentiment, of 
14 lines, usually in iambic pentameter, with rhymes arranged according to one of certain 
definite schemes, being in the strict or Italian form divided into a major group of 8 lines (the 
octave) followed by a minor group of 6 lines (the sestet), and in a common English form into 3 quatrains followed by a couplet.

Wednesday 9.11.13

Dude is so fit

1. EMOM in 10
Odd: 5 KB Push Press 70/53 (1 in each Hand)
Even: 10 Alternating KB Snatch 70/53

2. Snatch
2-2-2 @ 70%

3. Clean & Jerk
2-2-2 @ 70%

4. Front Squat
2-2-2-2 @ 80%

5. For Time
10 Rounds
5 Thrusters 115/75
10 Pull-ups
100m Sprint
*rest 1 minute between rounds

Tuesday 9.10.13

Read This

1. For Time and Reps

Run 400m
Max reps chest to bar
Run 400m
Max rep pullups

2. Snatch
2-2-2-2 @ 65%

3. Clean & Jerk
2-2-2-2 @ 65%

4. Snatch Balance
3-3-3-3 @ 75%

5. For Meters
8 Rounds
Row 30 seconds for meters
Rest 2:30

***record all rounds

Monday 9.9.13

1. Snatch
2-2-2-2 @ 70%

2. Squat
2-2-2-2 @ 80%

3. EMOM in 6
Odd: 10 GHR's
Even: 15 GHD situps
glute ham raises

4. AMRAP in 20
"American Dream"
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205/145
Muscle up

Saturday 9.7.13

Ok Jude, you have conclusively won the d*&k measuring contest. Now Overhead Squat it.

1. Snatch
Heavy Single
this is not a max. if you are missing it's too heavy. It's better to stop at a heavy good rep and not train your body what it feels like to miss. Half of weightlifting is confidence.

2. Clean and Jerk
Heavy Single

3. For Time

For time:

20 Deadlifts 315/225

30 Box Jump-Overs 24/20

40 Kettlebell Swings 53/35

50 Double-Unders

50/30 Calorie Row

50 Double-Unders

40 Kettlebell Swings

30 Box Jump-Overs

20 Deadlifts

***DO NOT hurt your back

Friday 9.6.13

Is this one of y'alls? If nobody claims it, it's going in the lost & found. Yes we have a lost & found.

Longish day today. I will be in early to help with Snatch. We have a couple weeks left on this cycle. Stay intense and then we will be switching gears. Maxes are coming.

1. Snatch

1-1-1-1 @ 80%

2. For Time

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

Pistols

Chest to Bar

3. Snatch Pull off Riser

3-3-3-3 @ 90%

4. Snatch Push Press

3-3-3 @ 89%

5. Back Squat

2-2-2-2 @ 87%

6. For Calories

Row 4 minutes

Thursday 9.5.13

1. Sherm

Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement. 

2. Write a Sonnet

Prosody . a poem, properly expressive of a single, complete thought, idea, or sentiment, of 
14 lines, usually in iambic pentameter, with rhymes arranged according to one of certain 
definite schemes, being in the strict or Italian form divided into a major group of 8 lines (the 
octave) followed by a minor group of 6 lines (the sestet), and in a common English form into 3 quatrains followed by a couplet.

Wednesday 9.4.13

Check the main site for details

1. AMRAP in 3 Minutes

3 TTB

5 Pushups

1 Bar MU

2. Clean

2-2-2-2 @ 75%

3. Snatch Balance

3-3-3-3 @ 83%

4. For 16 minutes, rotate through the following four stations on the minute:

A. 10 KB Swings 70/53

B. 10 Wall Balls 30/20

C. 3 Push Press @ 90% use a rack

D. 5 Muscle-ups

Tuesday 9.3.13

Original photo. If you didn't do Hot Shots 19 yesterday, don't make it up.

Bear Fact #20 A swimming polar bear can jump 8 ft. (2.4 m) out of the water to surprise a seal.

1. For Time
3 Rounds
20 Double Unders
5 Burpees
3 Box Jumps 34/30

2. Pause Snatch
2-2-2-2 @ 75%
if you have a new max now use it. This is squat snatch. With a hook grip. And a full 2 second pause upon receiving the bar.

3. Jerk
3-3 @ 84%
2-2 @ 84%

4. Clean Pull off Riser
3-3-3 @ 90%

5. Back Squat
2-2-2-2 @ 90%

Sunday 9.1.13

1. Sherm

Physiologically, rest allows the body to learn from and adapt to the recent physical stress, repair muscles, rebuild, and be stronger and better adapted for the next WOD. In CrossFit we believe that in relative intensity and work to dial in our athletes' workouts to an intensity level that hovers in the "hard but doable" realm. The result is an adaptation that continuously tips the athlete toward stronger, more skilled, and faster. The crazy part is that this adaptation takes place during the rest and recovery period, not during the workout! Too much intensity or too little recovery blunts the adaptation creating an athlete that is headed toward plateau rather than continuous improvement.