''Bench Press 5-3-1+'' (12.30.2011) Work through the following sets of Bench Press using the percentage based sets outlined below. IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95%
''Black Lung III'' (12.30.2011) Choose one of the three following Rower WOD options: 3 Rounds of Row 1000m x 2:00 Rest 5 Rounds of Row 500m x 1:00 Rest 12 Rounds of :30 x Max Distance x :20 Rest
Post times per interval or total distance over the 10 Rounds based on your choice of training to comments.
PALEO CHALLENGE VICTORS: 1st Place: MTN ROB 2nd Place: John (Dubs)
Honorable mentions and details/results coming soon! Warm-up Drills (12.29.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 18 x Burpees (Thanks Joel) -Sumo Squats -Inchworms/Cobra Stretch -Shoulder Opening Drill (wall) -Scorpion Stretch
''Iron Circle II'' (12.29.2011) Complete for time 100 x Double-unders 21-18-15-12-9-6-3 reps each of Goblet Squats KB Swings (32/24kg) GHD Sit-ups 100 x Double-unders
Post times to comments.
Skill Development (12.29.2011) Rest for tomorrow...
Everyone can hold their breath for one more day! Paleo Challenge Final results write-up will be at the heading of tomorrow's post, top 2 finishers will be announced as well as several amazing 'honorable mentions'... we just saw way to many amazing efforts coupled with unreal results not to blow up everyones' tales of glory all together. This community of ours continues to grow into something wonderful to be a part of, thanks to everyone who participated.
''No Rest For The Wicked II.'' (12.28.2011) Complete as many rounds as possible in 15:00 of 5 x Pull-ups (C2B) 10 x Ring Push-ups 15 x Air Squats Number of Rounds x Dumbbell Burpee Ground-2-Overhead (50/35lbs)
Notes: Round 1 has one rep of Dumbbell Burpee Ground-2-Overhead (50/35lbs), Round 2 has two reps of Dumbbell Burpee Ground-2-Overhead (50/35lbs), continue as long as you can before time expires. Ring Push-ups are for those who can execute 20 reps x Push-ups 'Unbroken' without an issue. Each rep of Dumbbell Burpee Ground-2-Overhead should be self explanatory for the movement range of motion... Yes, this is a word problem. Solve on your own before arriving. Oh, what's that? Frisky today? Gas mask and body armor party, everyone's invited.
Warm-up Drills (12.27.2011) Speed Rope x 2:00 (cumulative) ''Burgener Drill'' (3Rnds/PVC) 9 Fundamentals x 5 reps each (45lbs) -Groiners -Inchworms/Cobra Stretch -Shoulder Opening Drill (wall) -Calf/Soleus Stretch ... 16 x Burpees (Thanks Joel)
''Deadlift 5-3-1+'' (12.27.2011) Work through the following sets of Deadlifts using the percentage based sets outlined below. IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95%
CrossFit Endurance WOD (12.27.2011) ''10xIntervals,1:5'' 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)
Holiday Schedule: Normal hours today. Closed Saturday, Sunday, and Monday. Have a great weekend, see everyone Tuesday for more mayhem!
''Nightmare Before Christmas WOD'' (12.23.2011) Round 1 will be movement number 1, Round 2 will be movement number 1 + movement number 2... Continue through all 12 Rounds for time:
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
Notes: Completing this for one round as a chipper WOD is how we scaled last year. Enjoy, freaks! We hope everyone has a wonderful holiday season!
**A glimpse of the mountain of gifts donated during the fundraiser event CFNH attended last Friday! Mint's crew came through with something wonderful for children this holiday season. Thanks to everyone who supported us!
Notes: 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.
Warm-up Drills (12.21.2011) **Specific to the training selected by each individual athlete. Guidelines and basics will be posted on the whiteboard, however, please feel free to approach any of CFNH's coaches should you need some help with anything. We can't wait to see what our crew has become capable of...
''Paleo Challenge Performance Metrics Final Tests'' (12.21.2011) Each athlete will be given a choice of re-testing one strength/power/stamina biased WOD as well as one GPP/CRE conditioning battery from the sections below (compiled from recently experienced training events). Choose which to establish as a new personal record for comparison and progress analysis: i. A new one rep maximum in any lift of choice (Example: Find 1-rep maximum Deadlift) OR, ii. A new 'unbroken' body weight coorelative rep record (Example: Max reps of 1 x BW Back Squats) Choose one of the following to re-test against it's prior personal record: i. ''The Chief'' (11.18.2011) ii. ''Nate'' (11.22.2011) iii. "Persistence Hunting'' (11.23.20114) iv. ''Tabata This!'' (11.28.2011)
''CF Games 2011 Team WOD #4'' (12.21.2011) In teams if 4 (2 Men and 2 Women) attempt to complete the following workload for time. Each task must be accomplished in the order it was undertaken (ie, all Pull-ups are completed before you go off and get an 8). Athletes are not restricted to any particular order.
For time: 250 x Pull-ups (C2B) 250 x Kettlebell swings (24/16kg) 250 x Double-unders 250 x Overhead squats (95/65lbs)
''And those who were seen dancing were thought to be insane by those who could not hear the music.'' --Nietzsche
Warm-up Drills (12.20.2011) Row 2:00 ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 5 x Deadhang Pull-ups 10 x Air Squats 15 x Hollow Rocks -Samson Stretch -Shoulder Dislocates (PVC) -ITB Strech -Sumo Squats (wall) ... 11 x Burpees (Thanks Joel)
''Sail'' (12.20.2011) For time: 30 x Walking Lunges (Alt.Legs) 20 x Pull-ups 35 x Box Jumps (24/20'') 30 x Ring Dips 20 x Toes-2-Bar 35 x Sumo Deadlift High-Pull (65/45lbs) 30 x Slamball (40/20lbs) 20 x Medicine Ball Cleans (40/20lbs) 35 x GHD Sit-ups 30 x Thrusters (65/45lbs) 20 x Back Extensions 3 x Rope Climbs
Skill Development (12.20.2011) Eat Paleo, Drink Tequila, and be merry. You've all made it through the Paleo Challenge as of tomorrow! Congratulations, freaks. Now it's time to rest up (ie; foam rolling, mobility wods, contrast showers) and prepare for one final trial by fire... The Performance Metrics Re-test.
Hints/Details of the Performance Metrics Re-test format: Each athlete will be given a choice of re-testing one strength/power/stamina biased WOD as well as one GPP/CRE conditioning battery from the sections below (compiled from recently experienced training events). a. Choose which to establish as a new personal record for comparison and progress analysis: A new one rep maximum in any lift of choice (Example: Find 1-rep maximum Deadlift) OR A new 'unbroken' body weight coorelative rep record (Example: Max reps of 1 x BW Back Squats) B. Choose one of the following to re-test against it's prior personal record... i. ''The Chief'' (11.18.2011) ii. ''Nate'' (11.22.2011) iii. "Persistence Hunting'' (11.23.20114) iv. ''Tabata This!'' (11.28.2011)
**Wednesday marks the conclusion of the Paleo Challenge! Important Information for participants: There will be a section posted on the whiteboard with time slots available for athletes to sign up for their post challenge body metrics (weight, BF%, BMI). Measurements kick off Tuesday. Every competitor is expected to sign themselves up and keep accountable to the schedule should they wish to get their final measurements, we will NOT be providing measurements/testing during any time other than the hours provided on the whiteboard. Wednesday we will be running a concurrent Open Gym format of training for participants in the challenge to re-test their performance/fitness capacity. Any re-test must be validated by one of the CFNH coaches. The options to select from will be posted along with the daily WOD on Wednesday. Food logs will need to be submitted no later than Wednesday so that there is enough time for grading. We would like to declare the victors as well as any honorable mentions by the holiday weekend and ask everyone's assistance in doing so by adhering to the guidelines above. Email Samy or Marcus with any questions. Hang in there and keep killing it for a few more days! This is one hell of a close race to the finish...
Warm-up Drills (12.19.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 5 x Deadhang Chin-ups 10 x Burpees (Thanks Joel) 15 x Sit-ups (GHD/Abmat) 10 x Push-ups (CFGS) 5 x Deadhang Chin-ups -Calf/Soleus Stretch -Inchworms -Scorpion Stretch -Shoulder Opening Drill (wall)
''Deadlift 3-3-3+'' (12.19.2011) Work through the following sets of Deadlifts using the percentage based sets outlined below. IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.
5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90%
**Liberty House Veterans Shelter Clothing/Food Drive We are currently collecting food/clothing at CrossFit New Hampshire for the Liberty House Veterans Shelter Clothing/Food Drive. Any donations would go a long way to helping those that truly need it, please feel free to get a Kristina Dionne at kristina.dionne@snhu.edu for questions/concerns/additional details. Thanks to everyone so far who has shown amazing support in a very small window of opportunity.
**The Derryfield Country Club Children's Holiday Toy Drive The Derryfield Country Club will be hosting a toy/gift drive for children this evening starting at 630pm. Why not come join us in celebrating the holiday season by giving some toys to kids? Chris Hock (Mintimus) has brought a great charity event to our attention and in response we've already seen incredible acts of charity, massive toy donations, and tonight we're expecting almost every athlete from CrossFit New Hampshire to rally up at the Derryfield for some good fun and holiday giving. We're hoping everyone continues to bring in whatever they can spare for donation to the host organization which will provide the items gathered as gifts to children that generally expect to find nothing under the tree each year. This is also going to be a wild time, according to everyone... Festivities will be continuous.
''David and Goliath'' (12.16.2011) Complete for time 5 x Muscle-ups Dumbbell Bear Complex (50/35lbs) 4 x Muscle-ups Dumbbell Bear Complex (50/35lbs) 3 x Muscle-ups Dumbbell Bear Complex (50/35lbs) 2 x Muscle-ups Dumbbell Bear Complex (50/35lbs) 1 x Muscle-up Dumbbell Bear Complex (50/35lbs)
Notes: Scale Muscle-ups as needed, starting with 3 x Ring Dips and 3 x Deadhang Chest-2-Bar Pull-ups for each Muscle-up rep. One round of the Dumbbell Bear Complex is looks like the following 'chipper' style circuit: 7 x Push-ups on Dumbbells 7 x DB Burpee Deadlift 7 x DB Hang Power Clean 7 x Front Squat 7 x Push Press/Jerk
Post times to comments.
Skill Development (12.16.2011) Choose one of the following 3 options and work through it based on current weak points/lagging skill sets: 1. L-sit x 8 Rounds (of :10 on x :20 rest) 2. 3-5 Rounds of Row x Max Wattage (must be with 10 x pulls or less), rest as needed between efforts. 3. Using a weight that is challenging but doesn't force improper technique or failed range of motion execute 30 x Overhead Squats at your own pace, looking for sets of 3-5 reps each.
CrossFit Endurance WOD (12.16.2011) ''Hill Repeats'' Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries
''Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become.''
Warm-up Drills (12.15.2011) Run 400m 2 Rounds of 10 x Medicine Ball Cleans (Use Slamballs) 10 x Push-ups -Sumo Squats -Shoulder Opening Drill (wall) -Inchworms/Cobra Stretch -Scorpion Stretch ... 8 x Burpees (Thanks Joel)
''Pull-up Ascension Ladder'' (12.15.2011) With a continuously running clock execute one Dead-hang Pull-up on the first minute, two Dead-hang Pull-ups the second minute, three Dead-hang Pull-ups the third minute... continuing as long as you are able to complete the required workload within the 1:00 window of time.
Notes: Use as many sets per minute as needed.
Post total number of minutes completed.
''Brokedown Palace (12.15.2011) Complete as many rounds/reps as possible in 5:00 of 12 x Power Snatch (75/55lbs) 30 x Double-unders Then... Complete as many rounds/reps as possible in 5:00 of 9 x Power Snatch (75/55lbs) 20 x Double-unders Then... Complete as many rounds/reps as possible in 5:00 of 6 x Power Snatch (75/55lbs) 10 x Double-unders
Notes: There will be a :30 second rest interval between each AMRAP for athlete's to jot down their scores and prepare for the next wave of viciousness. If you're feeling frisky today and decide to use the Gasmask check to ensure you don't have a model that will impeded or interfere with the Power Snatch bar path and tecnique (check your filters). Get some, freaks.
Post rounds/reps completed for each of the three 5:00 AMRAP's to comments.
CrossFit Endurance WOD (12.15.2011) ''Tempo 85/95%'' Swim: 1000m/y total at 85% for first 500m/y then pick it up to 95% on the last 500m/y Bike: 20 miles total at 85% for first 10mi then pick it up to 95% on the last 10mi Run: 10k total at 85% for first 5km then pick it up to 95% on the last 5k C2: 3000m total at 85% first 1500m recover 1 minute, then 95% for the last 1500m
"A few hours of mountain climbing (can) turn a villain and a saint into two rather equal creatures. Exhaustion is the shortest way to equality and fraternity, and liberty is added eventually by sleep." --Friedrich Nietzsche
Warm-up Drills (12.14.2011) Row 500m ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 7 x Deadlift (45lbs) 7 x Front Squat (45lbs) 7 x Push Press (45lbs) -Groiners -Shoulder Opening Drill -ITB Stretch-Scorpion Stretch ... 7 x Burpees (Thanks Joel)
''Bench Press 5-5-5+'' (12.14.2011) Work through the following sets of Bench Press using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 65% 5 x 75% 5+ x 85%
**Image: Fogle enjoying the creative substitution we used as our 'GHD Sit-ups' before all the shiny new things at CFNH became a reality. By any means necessary? Yes, please.
Warm-up Drills (12.13.2011) Speed Rope x 3:00 (Cumulative) ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 5 x Push-ups (CFGS) 5 x Deadhang Chin-ups 10 x Knees-2-Elbows -Calf/Soleus Stretch -Inchworms -Scorpion Stretch -Shoulder Opening Drill (wall) Then... 6 x Burpees (Thanks Joel)
''The Whirling Dervish''(12.13.2011) Against a 15:00 Running Clock complete the following for time Row x 1000m Then... In the time remaining complete as many Rounds/Reps as possible of 10 x Wallball (30/20lbs) 10 x Sumo Deadlift High-Pull (95/65lbs)
Notes: Are you Unbroken?
Post 1km TT and Rounds/Reps completed to comments. to comments.
Skill Development (12.13.2011) Today the Skill Development is optional, choose from the following: Handstand Push-up, Static Handstand Hold Against Wall, Freestanding Handstand, Freestanding Handstand Push-ups, Walking on Hands, etc. Pick one or more of the following skill sets to work on and have some fun. Rest yourselves for tomorrow... It might sting.
CrossFit Endurance WOD (12.13.2011) ''6-4 Intervals'' Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries. Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
''Deadlift 5-5-5+'' (12.12.2011) Work through the following sets of Deadlifts using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 65% 5 x 75% 5+ x 85%
Open Gym (12.10.2011) CFNH will be available to it's athletes today from 9-11am for all sorts of debauchery and mayhem... Three of our CFNH brethren are out pillaging afar this weekend... Goodluck to BillIam who should be arriving at CrossFit Southie for his Level 1 Certification Course as I type this! Unless, or course, he is as punctual as I am... 15 minutes early to the 15 minute early formation, what? Marcus and Slawra are also about to indulge in a CF Gymnastics Cert; they've been foaming at the mouth in anticipation for a few months now. We know you guys are going to have an UNREAL experience learning from Coach Tucker and his staff of CrossFitters and Gymnasts which represent some of the very best instructors around in developing elite CrossFitters, world class gymnastics competitors, and everything between.
''Voluntold'' (12.09.2011) Row 100kcal in as few rounds of Tabata Intervals as possible Then... Tabata x Ring Rows for total reps Then... Tabata x Slamball (20/14lbs) for total reps
Post rounds for Rowing, total reps for Ring Rows and Slamball to comments.
CrossFit Endurance WOD (12.08.2011) ''2 x Time Intervals'' Swim: 2×8 min, Rest 2 min between intervals Bike: 2×15 min, Rest 2 min between intervals Run: 2x12 min, Rest 2 min between intervals C2: 2x8 min, Rest 2 min between intervals
Hold Highest Pace, Distance or Watts for each of the 2 intervals.
Warm-up Drills (12.07.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 7 x Medicine Ball Cleans 7 x Push-ups -Calf/Soleus Stretch -Inchworm/Cobra Stretch -Sumo Squats -Shoulder Opening Drill (wall)
''M.E. Bench Press'' (12.07.2011) Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up)
CrossFit Endurance WOD (12.07.2011) ''4-6 x Intervals'' Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries. Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
Warm-up Drills (12.06.2011) Run 800m 2 Rounds of ''Burgener Drill'' (PVC) 2 Rounds of 7 x Front Squat (45lbs) 7 x Press (45lbs) 7 x Thrusters (45lbs) -Scorpion Stretch -Lateral Lunges -ITB Stretch/Drop Lunge -Sumo-Squats -Shoulder Opening Drill
''Viking Franlette'' (12.06.2011) For time Row 250m 15 x Thrusters (115/85lbs) 15 x C2B Pull-ups (20/10lbs) Row 250m 12 x Thrusters (115/85lbs) 12 x C2B Pull-ups (20/10lbs) Row 250m 9 x Thrusters (115/85lbs) 9 x C2B Pull-ups (20/10lbs) Row 250m 6 x Thrusters (115/85lbs) 6 x C2B Pull-ups (20/10lbs)
Warm-up Drills (12.05.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 7 x Medicine Ball Cleans 7 x Push-ups -Calf/Soleus Stretch -Inchworm/Cobra Stretch -Sumo Squats -Shoulder Opening Drill (wall)
''M.E. Deadlift'' (12.05.2011) Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up)
Warm-up Drills (12.02.2011) Run 800m ''Burgener Drill'' (2Rnds/PVC) 2 Rounds of 5 x Deadhang Pull-ups 7 x Push-ups 9 x Air Squats 12 x Abwheel Roll-outs -Calf/Soleus Stretch -Shoulder Dislocates (PVC) -ITB Stretch -Sumo Squats
''The Filthy Team Fifty'' (12.02.2011) Complete the following for time in teams of 2 50 x Box Jumps (24/20'') 50 x Jumping Pull-ups 50 x Kettlebell Swings (24/16kg) 50 x Walking Lunges 50 x Knees-2-Elbows 50 x Push Press (45lbs) 50 x Goodmornings (45lbs) 50 x Wall Ball Shots (20lbs) 50 x Burpees 50 x Double-unders
Notes: Each teammate is responsible for completing the workload prescribed. (If it makes you feel better write it out as 100 reps per and cut the workload in half between the two of you). Only one teammate can be working at a time... Get some, freaks!
Post times to comments.
Skill Development (12.02.2011) Mobility WOD of choice, foam roll, stretch. You earned your rest, enjoy it. Monday is coming soon... And hell's coming with it.
“We’re primed to think that talent is the key to success. But what counts even more is a fusion of passion and perseverance. In a world of instant gratification, grit may yield the biggest payoff of all.” --Peter Doskoch
CrossFit Endurance WOD (12.01.2011) ''Tabata Intervals'' 8 Rounds of (:20 on x :10 rest) Swim: Use a 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: Damper Setting adjusted to facilitate maximum wattage possible.
''You would fain be victor ... Yes, but weigh the conditions, weigh the consequences; then and then only lay to your hand if it be for your profit. You must live by rule, submit to diet, abstain from dainty meats, exercise your body perforce at stated hours, in heat or in cold; drink no cold water, nor, it may be, wine. In a word, you must surrender yourself wholly...'' --Epictetus,(c.A.D. 50-c.A.D. 138)
Warm-up Drills (11.30.2011) 3 Rounds of Speed Rope (1:00 on x :30 rest) ''Burgener Drill'' (3Rnds/PVC) 2 Rounds of 10 x Push-ups 10 x Air Squats 12 x Sit-ups 12 x KB Swings (24/16kg) -Samson Stretch -Shoulder Dislocates (PVC) -Cobra Stretch -Lateral Lunges
''Heavy Water'' (11.30.2011) For time Row 500m 12 x Deadlift (65-75%1RM) 50 x Wallball (20/14lbs) Row 500m 9 x Deadlift (65-75%1RM) 35 x Wallball (20/14lbs) Row 500m 6 x Deadlift (65-75%1RM) 20 x Wallball (20/14lbs)
“The best pace is a suicide pace, and today looks like a good day to die.” --Steve Prefontaine
Warm-up Drills (11.29.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 3 Rounds of 7 x Medicine Ball Cleans 7 x Push-ups -Calf/Soleus Stretch -Inchworm/Cobra Stretch -Sumo Squats -Shoulder Opening Drill (wall)
''The Barbell Humbler II.'' (11.29.2011) Complete as many rounds as possible in 15:00 of 5 x Thruster (115/85lbs) 7 x Hang Power Clean (115/85lbs) 10 x Sumo Deadlift High-Pull (115/85lbs)
Warm-up Drills (11.28.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 9 Fundamentals x 5 reps each (45lbs) -Groiners -Calf/Soleus Stretch -Inchworms -Scorpion Stretch -Shoulder Opening Drill (wall)
''Tabata This!'' (11.28.2011) 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 the least number of reps performed for all movements except the Rower, which is scored by calories.
Post individual movement scores and totals to comments.
CrossFit Endurance WOD (11.28.2011) ''Short Tosh'' Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time Bike: 3 rounds of 1/4mile, rest 1/4 time, 1/2mile, rest 1/2 time, 1mile, rest 1m time Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time C2: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time
Happy Thanksgiving to our crew and their families! 8am Team WOD is as follows...
''Team Nutts'' (11.24.2011) With only one teammate going at a time work through the following movements. 10 x Handstand Push-ups 15 x Tire Flips/Deadlift 25 x Box Jumps (30'') 50 x Pull-ups 100/50 x Wallball/Team Ball 200 x Double-unders Run 400m (45lbs)
Notes: Each athlete must accomplish the rep load prescribed, where the two exceptions are tire flips can be both teammates together on the Biggie McBadass tire or 15 reps per athlete on the conservative option for tire size. Wallball shots are each individual for 100 reps or team wall ball back and forth over a pullup bar (9 feet) for 50 reps. Each athlete must carry the bumper plate for 400m total. Enjoy freaks, earn your battle turkey.
Warm-up Drills (11.23.2011) Run 800m ''Burgener Drill'' (3Rnds/PVC) 9 Fundamentals x 5 reps each (45lbs) -Groiners -Calf/Soleus Stretch -Inchworms -Scorpion Stretch -Shoulder Opening Drill (wall)
''Front Squat 5-3-1+'' (11.23.2011) Work through the following sets of Front Squats using the percentage based sets outlined below. IMPORTANT: Multiply 1RM by .9 to find your % working weights The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
''Persistence Hunting'' (11.23.2011) Complete as many reps/meters as possible for each movement within the time allotted 5:00 x Ground-2-Overhead (lbs) 4:00 x Row (meters) 3:00 x GHD/Abmat Sit-ups 2:00 x Wallball (20/14lbs) 1:00 x Box Jumps (24/20'')
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Skill Development (11.22.2011) 25-20-15-10-5 reps each at your own pace of GHD/Abmat Sit-ups (anchored feet) Russian Twists (20/14lbs)
Notes: Russian Twists are written as how many reps you are completing per side. For 25 reps on the first round that is 25 rotations right and 25 rotations left. Take your time and apply quality to every repetition here. Time to strengthen the midline so everyone can better absorb any flying wheel kicks to the stomach encountered during the melee that is Black Friday. Get some, freaks.
CrossFit Endurance WOD (11.22.2011) ''Tempo 85/95%'' Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
Warm-up Drills (12.30.2011)
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