Saturday 10.11.13

Compare your scores on the fittest games website

1. FG #4

4 Minute AMRAP:
-10 Pull-ups
-10 Overhead Squats @ 95/65
*If four rounds (80 reps) are completed within the 4 minutes, the athlete may advance. 
4 Minute AMRAP:
-10 Pull-ups
-10 Front Squats @ 135/95
 *If eight rounds (160 reps) are completed, within the 8 minutes, the athlete may advance.
4 Minute AMRAP:
-10 Pull-ups
-10 Back Squats @ 185/125
 *The WOD will end at 12 minutes. If an athlete reaches twelve rounds (240 reps) before the 12-minute cap, they will continue to perform AMRAP of 10 pull-ups and 10 back squats until their 12 minutes are up.

***Rest as long as you need to between. Eat some carbs.

2. FG #3
3 rounds
15 TTB
15 Shoulder to Overhead 115/85
15 Burpee over Bar (may step over)

Friday 10.11.13

1. Romanian Deadlift
4-4-4-4
across

2. Turbo Sled Pulls
8 reps Max Distance w/ Bodyweight
Rest 2 minutes.
use the butcher and the straps off the sherm sled and the measuring wheel. You only score the distance covered in a RUN. Max is until your run becomes a walk. 

3. For Time
Row 500m
3 rounds of:
10m Handstand walk
10 pistols
10 MU/BMU/C2B
then
Row 500m
row is a buy in buy out format. You will row twice altogether. the 3rd set of 10 changes each round. First round is Muscle-ups, second is bar muscle ups, third is chest to bar.

4. Core
3 rounds
1min weighted plank hold (pushup position)
rest 2min

Thursday 10.10.13

1. Active Sherm

20-45 minute light movement followed by stretching. This will place you ahead of the game for tomorrow.

2. Meditate on how ridiculously hard tomorrow is going to be

Wednesday 10.9.13

1. Snatch Complex
"Jon North"
E3MOM for 12 min
1 full snatch + 4 hi hang snatch
light and fast

2. C&J Complex
Clean + Push Jerk + Split Jerk
1-1-1-1-1-1-1

3. Jumping Squats
4-4-4-4-4

4. AMRAP in 10
3 strict HSPU
1 Rope Climb
10 Burpees to target (app 6 in)

Tuesday 10.8.13

1. Hops
3 sets escalating box course
setup 4 boxes of increasing height ending with a max. On off on off on off....etc.
guys recommended 20, 24, 30, 40. don't get hurt be smart

2. Glute Ham raises
10-10-10 weighted if possible

3. For Time

Run 400m
21 Hang Cleans 135/95
Run 400m
15 Power Cleans 185/125
Run 800m
9 Squat Cleans 205/155
Rest 5 min
then

5 minutes to
Find max clean
***score is time minus max rep lbs in seconds

4. Row
2k

Monday 10.7.13

Thank you everyone who came out, participated, and helped this weekend!

1. For Time
2 rounds
30 Double-unders
5 Bar Muscle-ups

2. Snatch Complex
3 position Snatch bottom to top (full+hang+hi-hang)
1-1-1-1 across

3. Clean & Jerk Complex
Power clean + Push Jerk
1-1-1-1-1 ascending
1-1-1-1-1 across

4. Back Squat
5-5-5-5-5 @ 80%

5. For Time
10- Power Snatch 135/95
20- Pull Ups
30- Box Jumps 24/20
40- KB snatch (alt) 53/35
30- Box Jumps 24/20
20- Chest to Bar
10- Power Snatch 135/95

Saturday 9.5.13

If you are doing Heroes, which would be awesome, substitute it the first WoD listed below

Fittest Games Lottery

1. For Time
30 Wall Balls @ 20/14#
30 Power Cleans @ 95/65#
30 Wall Balls @ 20/14#
20 Power Cleans @ 135/95#
30 Wall Balls @ 20/14#
10 Power Cleans @ 185/125#
*All wall-ball shots (male & female) to a 10’ target.
**12-minute time cap.
***if you can, rest 1-2 hours between
2. For Time
In 10 minutes:
50-40-30-20-10:
-Double Unders
-American Kettlebell Swings @ 24/16Kg
With any time remaining, the athlete will complete AMRAP: Muscle Ups.

Friday 10.4.13

not work and family safe

1. Close Grip Bench video
ie correct grip bench press. This is same width as pushups. Elbows down not flared. 
Find Max
focus on acquiring humongous triceps. if you think it they will come 

2. Good Mornings
5-5-5-5-5
wide stance don't be greedy

3. Weird Shit
3 rounds
Minute 1: 15 Sledgehammer strikes right
Minute 2: 15 Sledgehammer strikes left
Minute 3: Max rep strict parallette HSPU
they are in the closet, like most of you, sledge must pass behind the frontal plane and above the head with hips reaching full extension. hit the tire

4. For Time
If you didn't do the WoD Wednesday, make it up, if you did do it move to number 5

5. 3 Giant Sets
10 GHR's
12 Strict TTB
6 Pendlay Rows Heavy as possible

Thursday 10.3.13

1. Aerobic Restoration
Jog/walk, swim, row 20 minutes light. 

2. Mobility
Work your trouble spots

3. 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. 

4. 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 10.2.13

Can you beat him?

1.  Big Clean Complex

3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.

2.  Squats
7-7-7-7 same weight across

3. Each for Time

10 rounds

Run 200m

Rest the remainder of the 2 minutes

4. For Time

2 rounds
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20"
6 Squat Snatches, 135/95
6 Burpee C2B

If you have to skip something today, skip the Metcon