Max Effort Overhead Complex, Tabata Row (09.30.2009)

Warm-up Drills (09.30.2009)
Run 800m
9 Fundamentals x 5 each
Samson Stretch

Max Effort Overhead Complex, Tabata Row (09.30.2009)
Shoulder press 1-1-1 reps
Push press 3-3-3 reps
Push Jerk 5-5-5 reps

Post loads to comments.

''Tabata Row'' (09.30.2009)
Row 8 Rounds for max distance of :20 x :10 rest

Post total distance to comments.

CrossFit Endurance Rest Day (09.30.2009)

Run, Squat, Run (09.29.2009)

Warm-up Drills (09.29.2009)
3 rounds at your own pace of
21 x Double-unders
9 x Pull-ups
9 x Push-ups
Note: Sub in 42 x Double-under Attempts for those still working to get them.

Run, Squat, Run (09.29.2009)
4 Rounds for time of
400m Run
50 x Squats

Post times to comments.

Skill Development (09.29.2009)
3 rounds at your own pace of
20 x Abmat Sit-ups
20 x Deadlift (45lbs)

CrossFit Endurance WOD (09.29.2009)
Swim: 10 x 50m/y T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Post times to comments.

''Fran'' (09.28.2009)

Warm-up Drills (09.28.2009)
400m Run
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups

''Fran'' (09.28.2009)
For time complete 21-15-9 reps each of:
Thrusters (95/65lbs)
Pull-ups

Post time to comments.

Skill Development (09.28.2009)
3 rounds at your own pace of
5 x Press (45lbs)
7 x Push Press (45lbs)
9 x Push Jerk (45lbs)

CrossFit Endurance WOD (09.28.2009)
Cover as much distance as possible in the time prescribed.
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min

Post distances to comments.

Rest Day (09.27.2009)

Rest Day (09.27.2009)

CrossFit Endurance WOD (09.27.2009)
Swim, Bike, Run, or Row (C2)
6x3 min intervals
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
3:00 x 3:00 rest
3:00 x 1:00 rest
3:00 x Done
Hold maximal distance possible on each of the 3 min intervals

Post distances to comments.

"It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people.
Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece.
The same may be said of the great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement."
--"Gymnastics and Tumbling", Aviation Training Division, Office of the Chief of Naval Operations, US Navy, 1944.
CrossFit.com Archives

Rest Day/Skill Development (09.26.2009)

Rest Day/Skill Development (09.26.2009)

CrossFit Endurance Rest Day (09.26.2009)

Stable News:
Saturday we will be open from 9am-11am for make-up WODs and skill development training...
Get some.

''Virtual Shoveling'' (09.25.2009)

Warm-up Drills (09.25.2009)
Row 500m
21 x Wallball
Row 500m

''Virtual Shoveling'' (09.25.2009)
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling (45/25lbs) Demo Video
Push-ups

Post time to comments.

Skill Development (09.25.2009)
50 x Knees-2-Elbows

CrossFit Endurance WOD (09.25.2009)
Swim: 2 x 6 min, Rest 2 min between intervals
Bike: 2 x 12 min, Rest 2 min between intervals
Run: 2 x 10min, Rest 2 min between intervals
C2: 2 x 7min, Rest 2 min between intervals
Cover as much distance as possible.

Post distances to comments.

''Chelsea'' (09.24.2009)

Warm-up Drills (09.24.2009)
Row 500m
9 Fundamentals (PVC)

12 reps each
Samson Stretch

''Chelsea'' (09.24.2009)
Every minute, on the minute, perform the following:
5 x Pull-ups
10 x Push-ups
15 x Squats
Continue for as many minutes as possible, the time left over after each round is your rest.

Post minutes completed to comments.

Skill Development (09.24.2009)
Complete the following at your own pace
15-12-9-6-3 reps each of
GHD Sit-ups
Back Extensions

CrossFit Endurance WOD (09.24.2009)

Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
RPE: Rate of Perceived Exertion

Post times to comments.

''Nasty Girls'' (09.23.2009)

Warm-up Drills (09.23.2009)
800m Run
Samson Stretch
11-7-5 reps each of
Medicine Ball Cleans (20lbs)
Burpees

''Nasty Girls'' (09.23.2009)
Complete 3 rounds for time of:
50 x Squats
7 x Muscle-ups
10 x Power Cleans (135lbs)

Post time to comments.

Skill Development (09.23.2009)
L-sit Time Trial
Rest 1:00
Accumulate your L-sit Time Trial x 2 in as few sets of possible.

CrossFit Endurance WOD (09.23.2009)
Swim, Bike, Run, or Row (C2)
20 Rounds of :10 on x :05 rest
10 seconds on, 5 seconds off for 20 rounds.
These are all out efforts, incline and terrain are your choice.

Post distance to comments.

''Atlas'' (09.22.2009)

Warm-up Drills (09.22.2009)
Row 500m
3 Rounds of the Burgener Drill (PVC)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Hang Squat Snatch x 3

''Atlas'' (09.22.2009)
7 rounds for time of:
4 x Snatch (45lbs)
4 x Overhead Squat (45lbs)
4 x Overhead walking lunge (45lbs)
21 x Abmat Sit-ups

Use a single 45lb barbell, transitioning from one movement directly into the next.

Post time to comments.

Skill Development (09.22.2009)
Complete the following at your own pace.
50 x Double-unders
30 x Kettlebell Swings (16kg)
25 x Double-unders
15 x Kettlebell Swings (16kg)

Note: If you do not have Double-unders yet substitute ''Double-under attempts'' as twice the number prescribed.

CrossFit Endurance Rest Day (09.22.2009)

''Task Priority Fight Gone Bad!'' (09.21.2009)

Warm-up Drills (09.21.2009)
Complete the following at your own pace
400m Run
3 rounds of
7 x Front Squat (PVC)
7 x Push Press (PVC)
7 x Sumo Deadlift High-Pull (PVC)

''Task Priority Fight Gone Bad!'' (09.21.2009)
Complete 3 rounds for time of:
20 x Wall-ball (20lbs)
20 x Sumo Deadlift High-Pull (75lbs)
20 x Box Jump (20")
20 x Push Press (75lbs)
20 x Row (Calories)

Post time to comments.

Skill Development (09.21.2009)
3 rounds at your own pace of
12 x Windshield Wipers
12 x Goodmornings (45lbs)

CrossFit Endurance WOD (09.21.2009)
''10 x Repeats''
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times to comments.

Rest Day (09.20.2009)

Stable News:

The first official Saturday Open Gym/Skill Development Day was a blast, it was awesome to see so many of our athletes spend a Saturday morning hammering themselves with make-up WODs and skill work.

Our crew sacrificed even more of their free time to help us work on the facility. Almost all of the objectives on my 17 page scroll of ''Things To Do'' would have been impossible if Mark and several other crazies hadn't come down to help me out...

When it comes to building and constructing things I'm about even with a neanderthal's proficiency level, luckily we've got experienced CrossFitters around to gently take away my stone tools and show me what asking for help can accomplish.

Thanks everyone, see you Monday for the next crucible.

Rest Day (09.20.2009)

CrossFit Endurance WOD (09.20.2009)
90% RPE (Rate of Perceived Exertion) for your choice of the following:
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

Rest Day (09.19.2009)

New Weekend Hours:
Saturdays will now be ''Open Gym/Skill Development'' days from 9am-11am.

These hours are available to any of our athletes that may have missed a WOD during the training week and wish to make it up.

The facility will also be open to those that want to come in and spend some time developing specific skill sets that might need a bit more attention.

Rest Day (09.19.2009)

CrossFit Endurance Rest Day (09.19.2009)

Max Effort Push Jerk Triples (09.18.2009)

Dan,

Thank you for all your help over the last few weeks, it was a privilege to have you in here Coaching. Your passion for CrossFit is something those you worked with were honored to share. We can't wait to see you back in here after your tour, but until then you can definitely expect some truly ridiculous care packages from this family of yours in the Stable... after all, your Mom does train with us.

Fair winds and following seas, brother.

Warm-up Drills (09.18.2009)
Run 400m
20 x Burpees
20 x Abmat Sit-ups
20 x Back Extensions

Max Effort Push Jerk Triples (09.18.2009)
Push Jerk 3-3-3-3 reps
Rest 3:00

SDHP, Ring Dip Met.Con. (09.18.2009)
Complete 7 rounds for time of:
12 x Sumo Deadlift High-Pull (95lbs)
12 x Ring dips

Post loads and times to comments.

Skill Development (09.18.2009)
Complete 3 Rounds of the following at your own pace
Burgener Drill (45lbs)
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Hang Squat Snatch x 3
Video Link: Sage Burgener Demo Video

CrossFit Endurance WOD (09.18.2009)
''Intervals''
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
Example: For rowing you would find your best 250m time and attempt to hold a pace that represents 90% of it.

Post times to comments.

''Daniel'' (09.17.2009)

Warm-up Drills (09.16.2009)
Row 1000m
21-15-9 reps each of:
PVC Thrusters
PVC Sumo Deadlift High Pulls

''Daniel'' (09.17.2009)
Complete the following for time:
50 x Pull-ups
400m Run
21 x Thrusters (95lbs)
800 meter run
21 x Thrusters (95lbs)
400m Run
50 x Pull-ups

Post time to comments.

CrossFit Endurance Hero WOD ''Jerry'' (09.17.2009)
Sergeant Major Jerry Patton died on 15 October 2008 during a Military Free Fall operation while assigned to United States Special Operations Command (USSOCOM). Jerry was a Warrior among Soldiers, a hero to his family, and a man among men. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Run: 4 x 5k Time Trial... Deviate no more then 2 min from fastest 5k. Recover 5-15 min between efforts.

Post times to comments.

Deadlift, Burpee Met.Con. (09.16.2009)

Warm-up Drills (09.16.2009)
500m Row
Samson Stretch
30 x Medicine Ball Cleans (20/14lbs)
Samson Stretch

Deadlift, Burpee Met.Con. (09.16.2009)
Five rounds for time of:
5 x Deadlift (275lbs)
10 x Burpees

Post times to comments.

Skill Development (09.16.2009)
Choose one of the following
2:00 x Ring Support

or
20 x Ring Dips

Note: If you already have a solid 2:00 Ring Support Hold then use as many sets as necessary to accumulate 20 full range of motion Ring Dips without any kipping.

CrossFit Endurance WOD (09.16.2009)
8 Rounds of :20 max effort x :10 rest for your choice of the following:
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8

Post distances to comments.

''Vertigo'' (09.15.2009)

Warm-up Drills (09.15.2009)
50 x Double-Unders
15 x 9 Fundamentals (PVC)

''Vertigo'' (09.15.2009)
Four rounds for time of:
100ft x Overhead Walking Lunges (45lb/25lb)
30 x Box Jumps (24'')
20 x Pull-ups
Use bumper plates for the Overhead Walking Lunges.
Active shoulders are critical for the safe and efficient execution of this WOD.

Post time to comments.

Skill Development (09.15.2009)
4 rounds at your own pace of
:45 x L-sit
15 x Push-ups

CrossFit Endurance Rest Day (09.15.2009)

"CrossFit Total" (09.14.2009)

Warm-up Drills (09.14.2009)
Run 800m
Warm-up as needed for max effort 1 rep maximum attempts in the Back Squat, Shoulder Press, and Deadlift.

"CrossFit Total" (09.14.2009)
1 x Back Squat
1 x Shoulder Press
1 x Deadlift
There are three attempts allowed for each movement.

Post loads and total to comments.

Below is an excerpt from the CrossFit Journal Article describing the ''CrossFit Total'':
''Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.''

--CrossFit Journal Article December 1, 2006

Link: ''CrossFit Total'' full article

Skill Development (09.14.2009)
C2 Time Trial

Row 1000m for time

Post time to comments.

CrossFit Endurance WOD (09.14.2009)
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT

Post times to comments.

Rest Day (09.13.2009)

Rest Day (09.13.2009)

CrossFit Endurance WOD (09.13.2009)
''Hill Climb Time Trial''
Swim: 500m, add a t-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.

Stable News: Congratulations to Jake for crushing his first Army PST and then hitting up the ''Broomstick Mile'' as his cool down.

Bottom Image: Yes, those are loafers Dang! is wearing... looks like Fogle has some competition in the ''most ridiculous CrossFitting foot apparel'' category.

Saturday Special WOD ''Boston Tea Party'' (09.12.2009)

Saturday Hours will be 8:30am-9:30am

Warm-up Drills (09.12.2009)
400m Run
15-12-9 reps each of
Kettlebell Swings (24kg)
Push-ups
Walking Lunges, alternating legs

Saturday Special WOD ''Boston Tea Party'' (09.12.2009)
Complete the following for time
1000m Row
25 x Wallball (20lbs)
750m Row
50 x Wallball
500m Row
75 x Wallball

Post time to comments.

CrossFit Endurance WOD (09.12.2009)
''Heavy Tosh''
Use a Weighted Vest Or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.