Monthly Archives: December 2012

12.31.2012

Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

“Victoria”
5 Rounds for time of
10 x Thrusters (32/24kg)
14 x Box Jumps (24/20”)
12 x SDHP (32/24kg)
12 x Burpees
27 x American KB Swing (32/24kg)

Post scores to comments.

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12.28.2012

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
10 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Hang Power Clean 3RM
Against a 15:00 running clock work up to a 3 repetition maximum Hang Power Clean.

Hang Power Clean 5-5-3-3-3RM

Post sets/reps/loads to comments.

“Harry Henderson”
5 rounds for time
7 x Hang Clean
5 x Front Squat
3 x Push Press

Notes: Use 70% of an established 3 rep maximum/rep record for a working weight across the movements above. Adjust loads and scale movements as necessary.

Post scores to comments.

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12.27.2012

Warm-up Drills
I. Row 2:00 (Power Curve Emphasis)
II. 3 Rounds of
5 x Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

Impact/Focus: Death by Kcal
Every minute on the minute (starting with 5kcal for the first effort) complete the Rowing workload prescribed.
Leftover time from the minute window is earned rest time.
Work up through each minute until the number of kcal is no longer able to be completed within the time provided.

1st Minute x 5kcal
2nd Minute x 10kcal
3rd Minute x 15kcal
Continue for as many minutes as possible.

Post scores to comments.

“The Ex-Drive”
Complete as many Rounds/Reps as possible in 12:00 of
3 x Back Squat (125-150%BW)
6 x Clapping/Plyo Push-ups
9 x American KB Swings (32/24kg)

Post scores comments.

Skill Development
5 Rounds of the following holds/movements
:10-:08-:06-:04-:02 x L-sits
20-16-12-8-4 x Abmat Sit-ups (butterfly)
10-8-6-4-2 x Snatch Grip Deadlift (65/45lbs)
10-8-6-4-2 x Windshield/Floorwipers (135/95lbs)

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12.22.2012

Warm-up Drills
I. Row 3 Minutes
II. 2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility

“The Nightmare Before Christmas”
Twelve Epic Rounds for time where Round 1 is movement number 1, Round 2 would be movement number 1 + movement number 2… Continue in this fashion until all 12 Rounds have been merrily completed:

1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Post times to comments.

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12.21.2012

Warm-up Drills
I. Row 2:00
II. 2 Rounds
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High-Pull (24/16kg)
10 x KB Goblet Squat (24/16kg)
5R+5L x 1-Arm KB Push Press (24/16kg)
III. Mobility

Impact/Focus: HSPU & Pistol EMOTM
Every minute on the minute for 10:00 execute the following workload
1 x Deficit Handstand Push-up
1 x Pistol (R+L=1 Rep)

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“Bounding”
In teams of 2 athletes complete as many Rounds/Reps as possible in 12:00 of
Row 200m
10 x Bench Press (BWx.75/.5)
10 x Wallball

Notes: Only one athlete works at a time.

Post scores to comments.

“Ratios”
In teams of 2 athletes complete the following for time with one athlete working while their partner rests. Each athlete is responsible for half the workload below.

10 x Rope Climbs
20 x Clean & Jerk (135lbs)
15 x Burpee Jumping Pull-ups
60 x American KB Swings (32/24kg)
60 x GHD Sit-ups
15 x Overhead Squats (135/95lbs)
20 x Slammies (40/20lbs)
10 x Muscle-ups

Notes: Inside the parenthesis is a challenging rep/workload split that each teammate must accomplish before switching out

Post scores to comments.

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12.20.2012

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck walk
20ft Bear crawl
20ft Crab walk
20ft Forward rolls
20ft Lateral lunges
20ft Inch worms
III. Mobility

Impact/Focus: Box Jumps
5 sets of 3-5 reps each working up to no more than 75% of your personal height record from last week.

Notes: Step down to a complete position reset for each repetition, the idea is not to rapid fire as CrossFitters traditionally do if testing work capacity as opposed to working with various heights/depths and jump confidence.

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“Goodbye Horses”
For time
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Front Squat (1-1.25xBW)
10-9-8-7-6-5-4-3-2-1 x Box Jumps (28/24”)
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Deadlift (1.5-2xBW)
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar/K2E
Run 400m

Post results to comments.

Skill Development
Mobilize while recovering (emphasis on lower body mobility/MFR focusing on calf, soleus, achilles, ITB, Hip Flexors, and of course those screaming Hammies, Glutes, and Quads).

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12.19.2012

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
10 x Air Squats
10 x DB Snatch (5L/5R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“A Harsh Tribunal II”
Complete as many rounds as possible in 4:00 of
6 x 1-arm DB Snatch (3R/3L)
7 x Ring/Static Dips
20 x Double-unders

Notes: Rest 1 minute between each 4 minute AMRAP. Repeat for a total of 3-5 cycles (2-3 Rounds

Post scores to comments.

Skill Development
21-15-9 of
Strict Toes-2-Bar/Knees-2-Elbows
Inchworms to Hollow Body Plank Hold

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12.18.2012

Warm-up Drills
I. Row 3:00
II. 30 x Turkish Get ups (alt. sides)
III. Mobility

“Tabata This!”
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

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12.16.2012

Warm-up Drills
I. Row 2:00 minutes
II. 2 Rounds
20ft Duck walk
20ft Bear crawl
20ft Crab walk
20ft Forward rolls
20ft Lateral lunges
20ft Inch worms
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Pyramid Jackie”
For time
Row 500m
25x Thrusters (65/45lbs)
30x Pull-ups
25x Thrusters (65/45lbs)
Row 500m

Post scores to comments.

Skill Development
Accumulate :60 seconds for each of the following isometric holds
Ring Support
L-sit/ V-sit
Left Plank
Right Plank

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12.14.2012

Warm-up Drills
I. Run 400m
II. 2 Rounds for Quality of:
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Banded Deadlifts
Instruction and Practical Application for Banded Deadlifts

Set 1: Blue Band 3-5 Reps Under Control @ 135/95lbs
Set 2: Green Band 3-5 Reps Under Control @ 135/95lbs
Set 3: Black Band 3-5 Reps Under Control @ 135/95lbs

Notes: The details above are meant as starter guidelines for coaches/athletes.

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“Thinkferyourselfers”
In teams of three athletes complete as many Rounds/Reps as possible in 20:00 of
10 x Clean & Jerk (115/75lbs)
20 x Burpee-Wallball Shots (20/14lbs)
30 x Push-ups

Notes: Two athletes work through the AMRAP Rounds while the third completes a 400m Sandbag Run. After the runner returns athletes switch off and repeat. Scoring will be total # of Rounds/Reps completed within the 20:00 time limit.

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12.13.2012

Warm-up Drills
I. Row 3:00
II. 3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
III. Mobility

Impact/Focus: Max Effort Box Jumps 1-1-1-1-1
Against a 15:00 Running Clock establish a personal record 1RM standing Box Jump (scoring height in inches).

Max Effort Box Jumps 1-1-1-1-1

Post scores to comments.

“Gioddmanit”
For time
100ft Walking Overhead Lunges (45/25lbs)
21 x Pull-ups
21 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
18 x Pull-ups
18 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
15 x Pull-ups
15 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
12 x Pull-ups
12 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
9 x Pull-ups
9 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
6 x Pull-ups
6 x GHD Sit-ups

Post scores to comments.

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12.12.2012

Warm-up Drills
I. Run 800m
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Diane’s Dinner Party”
12:00 minute Ascension Ladder
2-4-6-etc… x Deadlift (225/155)
2-4-6-etc… x Handstand Push ups

Post scores to comments.

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12.11.2012

Warm-up Drills
I. Row 2:00
II. 3 Rounds of
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High Pull (24/16kg)
10 x 1-arm KB Push Press (24/16kg)
5 x KB Swings (24/16kg)
III. Mobility

Impact/Focus: Death by 30ft
Every minute on the minute (10:00 time cap) add an additional 30ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted.
1 x 30ft Sprint (0:00-1:00)
2 x 30ft Sprints (1:00-2:00)
3 x 30ft Sprints (2:00-3:00)
etc…

Post scores to comments.

“Fight Gone Bad!”
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20″)
Push Press (75lbs)
Row (Calories)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate” the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

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12.10.2012

Warm-up Drills
I. Row 3 minutes
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: IF you chose either Front Squat or Overhead Squats for your progression this time around the rep schemes are below:
Front Squat 3-3-3-3-3+
Overhead Squat 5-4-3-2-1+

Post sets/reps/loads to comments.

“Viking Badger”
3 Rounds for time of
30 x Squat Cleans (95/65lbs)
30 x Pull-ups
Row 750m

Notes: A Virginia-based SEAL who received two Bronze Stars with “V” devices was killed Tuesday in Iraq, according to a Navy release.
Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va.
Carter joined the Navy in 1998, according to Navy records, and graduated from Basic Underwater Demolition/SEAL school the next year. He was assigned to SEAL Team 3, based at Naval Base Coronado, Calif., then SEAL Team 7.
In April 2004, Carter was assigned to Naval Special Warfare Development Group at Dam Neck, Va., according to information provided by Navy Personnel Command. That group, formerly known as SEAL Team 6, is an ultra-secretive unit that reports to Joint Special Operations Command, which includes Delta Force.
He received his current assignment in July 2006. Carter was selected for chief earlier this year.
“I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” Carter’s commanding officer, who was not named, said in a statement. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss, and I urge those who knew him to honor his life, in the best way we know how.”
In addition to his Bronze Star, Carter received a Joint Service Commendation Medal with “V” device, two Navy and Marine Corps Commendation Medals, two Combat Action Ribbons, and an Afghanistan Campaign Medal, among other decorations.
“Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a chief petty officer makes that loss even tougher,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. “Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everything noble about serving in the Navy and in Naval Special Warfare.”
Carter is survived by his father, mother, three brothers and four sisters.
-via militarytimes.com

Post scores to comments.

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12.07.2012

Warm-up Drills
I. Indoor Rambo Run
II. Mobility

Impact/Focus Training
Handstand Push-ups for Quality
5-5-3-3-1-Max Reps

“Klique”
In teams of 2 athletes accomplish the best combined performance possible in each of the following. Only one athlete may work at a time.

6:00 x Establish Team 1RM Front Squat
5:00 x Total Reps of Pull-ups
4:00 x Total Reps of Box Jumps (28/24”)
3:00 x Total Reps of Double-Unders
2:00 x Establish Team 1RM Power Clean

Post scores to comments.

Skill Development
Perform 3-5 Rounds of the following ”Ring Sequence”.
If possible move from start to finish without resting or coming off the rings.

Ring Sequence:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

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12.06.2012

Warm-up Drills
I. Indoor Rambo Run
II. Mobility

“Speed Kills”
Complete the following workload in as few intervals of (:30 Work x :20 Rest as possible)
30 x Power Snatch (75/55lbs)
75 x Flutter-Kicks (2ct)
30 x Jump Squats (75/55lbs)
60 x GHD Sit-ups
30 x Bench Press (75/55lbs)
45 x V-ups
30 x Sumo Deadlift High-Pull (75/55lbs)
30 x GHD Sit-ups
30 x Push Press (75/55lbs)
15 x Windshield/Floorwipers (2CT)

Post scores to comments.

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12.05.2012

Warm-up Drills
I. Run 800m
II.”Burgener Drill” (3Rnds/PVC)
III. 2 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
IV. Mobility

Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%

Post sets/reps/loads to comments.

“Lais”
For time
3 x Rope Climbs
30 x DB Walking Lunges (50/35lbs)
20 x Clapping Push-ups
35 x Box Jumps (24/20”)
30 x Ring Dips
20 x Toes-2-Bar/K2E’s
35 x DB Burpee Pick-ups (50/35lbs)
30 x Slamball (40/20lbs)
20 x DB Hang Squat Clean (50/35lbs)
35 x GHD Sit-ups
30 x Back Extensions
20 x DB Thrusters (50/35lbs)

Post scores to comments.

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12.04.2012

Warm-up Drills
I. Row 3 Minutes
II. 2 Rounds for Quality of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x American KB Swings (24/16kg)
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups 5-3-1-1-1
Weighted Pull-ups/Chin-ups
5-3-3-1-1-1

Post sets/reps/loads to comments.

“Helgren”
For Time
Run 400m
7 x Clean & Jerk (135/95lbs)
21 x American KB Swings (32/24kg)
Run 400m
6 x Clean & Jerk (135/95lbs)
15 x American KB Swings (32/24kg)
Run 400m
5 x Clean & Jerk (135/95lbs)
9 x American KB Swings (32/24kg)

Post scores to comments.

Skill Development
3 Rounds of
10 x Toes-2-Bar/Knees-2-Elbows (strict)
15 x Abmat Sit-ups (butterfly)

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UPCOMING EVENTS