''Exes & Whys'' (03.30.2012)

Goodluck to Tiffanie and Marcus as they team up for a doubles competition called the X's and Y's being held in Albany this Saturday, we will be there with maximal profanity supporting them in the trenches! YESSSSS.

Warm-up Drills (03.30.2012)

Row 3 Minutes
12-9-6 Reps each of
Deadhang Chin-ups
Push-ups (CFGS)
Abwheel Roll-outs
Air Squats (Wall)
-Shoulder Mobility
-ITB/Hamstring Stretch
-Sumo Squats
-Calf Soleus Stretch

Notes: During today's warm-ups focus on those things that are absolutely points of resistance for Overhead Squats (specifically as mobility issues).

''Exes & Whys'' (03.30.2012)

Complete for time
Run 400m
15 x Overhead Squats**
Run 400m
12 x Overhead Squats**
Run 200m
9 x Overhead Squats**
Run 200m
6 x Overhead Squats**

Notes: **Loading guidelines for today's training would be 50-60% of 1RM Overhead Squat provided technical proficiency/mobility limitations are not an issue. Make the most of your training and choose a load that allows for ideal conditioning in this WOD while also emphasizing the actual movements involved seeing maximal gains from being worked through. Until we get underway with our move we are also asking the 9-10 class to please work with us in keeping the dropping of weights to a non-severe level. Get some, FREAKS.
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Flapjacks'' (03.30.2012)

25-20-15-10-5 reps for time of
GHD Sit-ups
Back Extensions

Post times to comments.

Burpee Challenge (Optional)

83 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.30.2012)

''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi +1mi +2mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)
Rest time is the same as was scored during the previous interval. Example: 200m run completed in :35 seconds. Rest :35 seconds before heading out on the 400m run. Rest the 400m time, run 600m. Run the 600m time and begin again with the run 200m.

Post times to comments.

''M.E. Press & Task Priority Nate'' (03.29.2012)

Mike, Tiff, Davidian, and Maggie getting all frisky at the Shamrock Shuffle.

April will be Deadhang Pull-up Month...Yesss. 

 A Turkish Get-up Challenge is forthcoming as well.

Warm-up Drills (03.29.2012)

Row 1000m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''M.E. Press'' (03.29.2012)

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)

Press 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Task Priority Nate'' (03.29.2012)

10 Rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Burpee Challenge (Optional)

82 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.29.2012)

''Time Trial''
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Notes: Cover as much distance as possible in the time allotted.

Post distances to comments.

''Deadlift Ascension Ladder & By Any Means'' (03.28.2012)

Little Room
Well you're in your little room
and you're working on something good
but if it's really good
you're gonna need a bigger room
and when you're in the bigger room
you might not know what to do
you might have to think of
how you got started in your little room
- The White Stripes

Warm-up Drills (03.28.2012)

Run 800m
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Deadlift Ascension Ladder'' (03.28.2012)

Every minute on the minute execute the prescribed number of Deadlifts. On the first minute perform one Deadlift, on the second perform two Deadlifts, on the third minute perform three Deadlifts... Continue climbing up the ladder in this manner until the number of Deadlifts can not longer be completed in the one minute window of time allotted.

Notes: Select loads from the following 315/185 275/155 225/135 185/115 165/95
1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''By Any Means'' (03.28.2012)

Complete the following for time
Overhead Walking Lunge 100 ft.
21 x Pull-ups
21 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
18 x Pull-ups
18 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
15 x Pull-ups
15 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
12 x Pull-ups
12 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
9 x Pull-ups
9 x GHD/Abmat Sit-ups
Overhead Walking Lunge 100 ft.
6 x Pull-ups
6 x GHD/Abmat Sit-ups

Notes: 45/25lbs respectively. SOMEONE kill this in under 9. 

Burpee Challenge (Optional)

81 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.28.2012)

''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 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. If you do not have a hill then use tension on a trainer or an ergometer with heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover for 1 minute at the top before descending to the starting point at a easy pace. Rest 1 minute at the bottom of the hill before repeating the next climb. Treadmills: Set to a 7% grade, recoveries are 2 minutes.
C2: 3 x 1000m Repeats not deviating more then :10 seconds. 2 min recoveries. Hold max wattage for each interval at a damper setting 1-3 levels higher than normal.

Post times to comments.

''Bad Meets Evil'' (03.27.2012)

Congratulations to Tiffanie Meekins and Dan Hayden for making it to the Regionals for the 2012 CrossFit Games!! UNREAL!! 

Warm-up Drills (03.27.2012)

Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Thrusters (45lbs)
Sumo Deadlift High-Pull's (45lbs)
Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Bad Meets Evil'' (03.27.2012)

Complete for time
Row 250m
50 x Wallball
100 x Double-unders
Row 250m
40 x Wallball
80 x Double-unders
Row 250m
30 x Wallball
60 x Double-unders
Row 250m
20 x Wallball
40 x Double-unders
Row 250m
10 x Wallball
20 x Double-unders

Notes: Bring your A-game today. Who's got this slayer unbroken? Get some, freaks.

Post times to comments.

Skill Development (03.27.2012)

Handstand Practice of choice... Wallwalk, Complete a distance walking on hands, freestanding holds, freestanding HSPU's... There is endless creativity and fun to be had for those looking to work this unique skill set. Enjoy it.

Burpee Challenge (Optional)

80 x Burpees

Mobility WOD

CrossFit Endurance Rest (03.27.2012)

''M.E. Back Squats & A Weightliftin Gymnast?'' (03.26.2012)

Warm-up Drills (03.26.2012)

Run 400m
3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''M.E. Back Squats'' (03.26.2012)

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)

Back Squat 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''A Weightliftin Gymnast?'' (03.26.2012)

10-9-8-7-6-5-4-3-2-1 reps for time of
L-sit Pull-ups
Dumbbell Thrusters (50/35lbs)

Notes: Scale L-sit Pull-ups to Pull-ups and Knees-2-Elbows respectively each round. (1 x L-Sit Pull-ups = 1 x Pull-up + 1 x K2E)

Post times to comments.

Burpee Challenge (Optional)

79 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.26.2012)

''Tabata''
8 Rounds of (:20 x :10rest)
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.
C2: Damper Setting 8-10


Post distances to comments.

''Bench Press 5-3-1+ Orchid'' (03.23.2012)

Warm-up Drills (03.23.2012)

Run 800m
2 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
10 x Air Squats
15 x Abmat Sit-ups
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Bench Press 5-3-1+'' (03.23.2012)

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%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Orchid'' (03.23.2012)

Complete for time
Row 1000m
21-15-9 reps each of
Deadlift (225/155lbs)
Handstand Push-ups
Post times to comments.

Burpee Challenge (Optional)

78 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.23.2012)

''Tempo 80-85%,RPE 15-17''
Swim, Bike, Run, or Row (C2)
SC: 25 Minutes
LC: 50 Minutes
U: 70 Minutes
Post distances/split times to comments.

''CrossFit Games Open WOD 12.5'' (03.22.2012)

Warm-up Drills (03.22.2012)

Run 800m
9 Fundamentals (5xReps Each)
-Shoulder Mobility**
-Groiners
-ITB Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''CrossFit Games Open WOD 12.5'' (03.22.2012)

Complete as many rounds/reps as possible in 7:00:
Thrusters (100/65lbs)
Chest-2-Bar Pull-ups

Notes:
This WOD format is an ascension ladder where each consecutive round adds three reps to each movement (see below).
The Rep Scheme: 3-6-9-12-15-18-21...
Athletes can continue beyond the round of 21 indefinitely if they make it that far within the time limit prescribed.
During any given round all of the Thrusters must be completed before the athlete moves onto the Chest-2-Bar Pull-ups.
Post rounds completed/total repetitions to comments.

Skill Development (03.22.2012)

8 Rounds of :20 on x :10 rest of
Handstand Holds

Burpee Challenge (Optional)

77 x Burpees
Mobility WOD

CrossFit Endurance WOD (03.22.2012)

Swim, Bike, Run, C2
2 Rounds of (5:00 x 2:00 rest)
5 Rounds of (1:00 x :30 rest)
Notes: Immediately following the second 5 x 2 interval begin the 5 shorts. All intervals of work are at maximal effort, covering the most distance possible in the time allotted.
Post distances to comments.

''Disciplined Abuse II'' (03.21.2012)

''And it's the chance -- to find out what I could [really] do... No, I don’t like work. I'd much rather laze about and think of all the fine things that could be done.
I don’t like work, no man truly does. But I like what is in the work... The chance to find yourself.
Your own reality. For yourself, not for others. What no other man can ever know.''--Marlow, Heart of Darkness

Warm-up Drills (03.21.2012)

Run 800m
2-3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''Disciplined Abuse II.'' (03.21.2012)

For Time:
10 x Medicine Ball Cleans (40/20lbs)
20 x Toes-2-Bar/K2E's
30 x Sumo Deadlift High Pull (115/85lbs)
40 x Floor Wipers (115/85lbs)
50 x Ring Dips
40 x GHD/Abmat Sit-ups
30 x 1-arm DB Push Press 15L/15R (50/35lbs)
20 x Jumping Slamball (40/20lbs)
10 x Hang Squat Cleans (115/85lbs)

Notes: Complete this pyramid of pain for QUALITY above all else. There are some different oddball movements in the mix that will test each athletes true proficiency in functional movement points of performance. For the 1-arm DB Push Presses use 50/35lbs respectively. Floor Wipers begin with legs straight and centered, hovering 4 inches off the deck with the body in a hollow hold, barbell locked out as if at the top of a Bench Press repetition. Begin the first rep by raising both legs together towards the right side bumper plate on the barbell. Lower to center and repeat on the other side; both sides account for a single repetition.
Feeling Frisky? Good. Windshield Wipers should sting just right for those capable of this ruthless movement.

Post times to comments.

Skill Development (03.21.2012)

Work through your skill set of choice, asking your coaches for progressions as necessary... Need suggestions? Who know's what pistols are? Handstand Push-ups? Have some fun and refresh a few uniquely valuable movements. Mobility, stretching, foam rolling, and contrast showers will cure what ails you. And hopefully helps pass the time until 12.5 is unveiled at 8pm. Yesss.

Burpee Challenge (Optional)

76 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.21.2012)

''Deadlift 5-3-1+ & Le Petite Cindy'' (03.20.2012)

''The world has no room for cowards.
We must all be ready somehow to toil, to suffer, to die. And yours is not the less noble because no drum beats before you when you go out into your daily battlefields, and no crowds shout about your coming when you return from your daily victory or defeat.''
--Robert Louis Stevenson via Peter Kelly

Warm-up Drills (03.20.2012)
Run 800m
2 Rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
10 x Air Squats
15 x Abmat Sit-ups
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-3-1+'' (03.20.2012)
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%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Le Petite Cindy'' (03.20.2012)
Complete as many rounds/reps as possible in 10:00 of
5 x Pull-ups (C2B)
10 x Push-ups
15 x Air Squats

Notes: Additional challenge desired? See if you can complete each round within 1 minute, resting only until the next minute begins. If you can hang with this for 10 full minutes begin adding one rep to each movement for every subsequent round and take this little gem of a WOD as long as you can go.
Spoiler Alert: There will also be an absolutely horrific twist (as if it isn't bad enough) on this AMRAP for those that scored 15+ Rounds the last time we embraced the benchmark version of ''Cindy''.
Ask and thy shall receive. Yesssss.

Burpee Challenge (Optional)
75 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.20.2012)
''12x3:2 Intervals''
12 Rounds of (:30 on x :20 rest)
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: Damper Setting 8-10

Post distances to comments.

''Choose Your Own Adventure III.'' (03.19.2012)

Warm-up Drills (03.19.2012)
Run 800m
''Burgener Drill''
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
12 x Air Squats
-Shoulder Mobility**
-Sumo Squats
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch


''Choose Your Own Adventure III.'' (03.19.2012)
Complete the following for time
25 x Burpees
Run 800m
Take 6500lbs from the ground, through a full squat, and overhead.

Notes: Any method of moving the selected load from the ground, through a full squat, and overhead is acceptable (Ex: Snatch, Clean and Jerk, Clean and Push Press, etc).
Each athlete must decide prior to the the start of the WOD which load/rep scheme they feel will allows their best performance.
Choose your own 6500lb adventure from the following load/rep options:

65lbs x 100 reps
95lbs x 68 reps
115lbs x 56 reps
135lbs x 48 reps
155lbs x 41 reps

Post loads and times to comments.

Skill Development (03.19.2012)
Cumulative 1:00 x L-sit/V-sit
Mobility work of choice... Prepare well, this week is going to sting.

Burpee Challenge (Optional)
74 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.19.2012)
‘’Tempo 80-85%’’
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

''Bench Press 3-3-3+ & Dodge This'' (03.16.2012)

Everyone seems to be putting the 12.4 WOD up on a pretty crazy pedestal, eh? Opportunity knocks when everyone starts talking smack and we coudln't pass up the chance to throw some gasoline on those flames of discontent...

We challenge anyone competing in the Opens (or just participating with WOD 12.4) to swagger into CFNH anytime during Friday or Saturdays's training hours and put up a score of 1 Round or better.

Incentive? Do so and we'll buy you a pair of Reebok CF Shoes, Inov8's, or Oly Lifting Shoes along with your choice of Skins or an Rx'd Speed Rope.
Let's see what this blooded crew has inside them. Get some, freaks. Fasterrrrrrr.

Warm-up Drills (03.16.2012)
Row 2:00
''Burgener Drill'' (3Rnds/PVC)
2 Rounds for Quality of:
12 x Med Ball Cleans (40/20lbs)
12 x Push-ups
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Bench Press 3-3-3+'' (03.16.2012)
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 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%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Dodge This'' (03.16.2012)
Complete each round individually for time with 2:00 Rest between efforts:
10 x Ground-2-Overhead (155/115lbs)
50 x GHD Sit-ups
Run 800m
10 x Ground-2-Overhead (155/115lbs)
50 x GHD Sit-ups
Run 800m

Post times to comments.

Burpee Challenge (Optional)
73 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.16.2012)
''Sprint/Recover''
Swim, Bike, Run, or Row (C2)
3 rounds of
:20sec/:60sec,
:20sec/:50sec,
:20sec/:40sec,
:20sec/:30sec,
:20sec/:20sec,
:20sec/:10sec,
Start next round after 10 sec rest…

Post distances to comments.

''CrossFit Games Open WOD 12.4'' (03.15.2012)

Warm-up Drills (03.15.2012)
Run 800m
2 Rounds for quality of
5 x Deadlift (45lbs)
5 x Hang Clean (45lbs)
5 x Front Squats (45lbs)
5 x Push Press (45lbs)
-Shoulder Mobility**
-Groiners
-ITB Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

Notes: Review standards of movement as a class.
PLEASE ASK YOUR COACHES/TRAINERS QUESTIONS IF YOU HAVE THEM OR SOMETHING IS UNCLEAR... Now go get some, you freaks.

''CrossFit Games Open WOD 12.4'' (03.15.2012)
Complete as many rounds and reps as possible in 12 minutes of:
150 x Wallball (20/14lbs)
90 x Double-unders
30 x Muscle-ups

Notes: Scale as necessary to provide for the best training challenge possible if you are not currently slugging it out in the Opens. Movement guidelines for scaling are below.
Double-unders are 4:1
30 x Muscle-ups will become broken down into 10-8-6-4-2 reps each of Pull-ups and Ring Dips alternating.

Post Rounds/Reps to comments.

Skill Development (03.15.2012)
Immediately begin addressing mobility issues; Commit to giving yourself ten minutes of quality effort across stretching/static holds and foam rolling.

Burpee Challenge (Optional)
72 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.15.2012)

''Weighted Ring Dips 5-5-3-3-1-1-1 & Paris''

Warm-up Drills (03.14.2012)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Weighted Ring Dips 5-5-3-3-1-1-1'' (03.14.2012)
Warm-up as necessary before working through the following Weighted Ring Dip workload. Increase the weight for each subsequent 5-rep set and if possible use the fifth and final attempt to establish a new 1/3/5-rep maximum personal record.

Notes: Those that are still developing their Ring Dip/Ring Support Position should be scaling as needed for QUALITY.

Post loads/sets/reps to comments.

''Paris'' (03.14.2012)
For time:
Run 400m
21-18-15-12-9-6-3 reps of
Thrusters (65/45lbs)
SDHP's (65/45lbs)
Run 400m

Post times to comments.

Burpee Challenge (Optional)
71 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.14.2012)
''Time Trial''
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Notes: Cover as much distance as possible in the time allotted.

Post distances to comments.

''Back Squat Ascension Ladder & Helen's OCD'' (03.12.2012)

**Deadlift 3-3-3+ will be pushed back to tomorrow to facilitate a better logistical flow and ensure the quality of training for those attending the PM sessions...
'What?', you ask.
Well, comrades, we seem to have an entire 'platoon' of Noobs currently sipping the kool-aid in our Intro Course.

Warm-up Drills (03.12.2012)
Run 800m
12-9-6 reps each of
KB Swings (24/16kg)
Hollow Rocks
Clapping Push-ups/Push-ups
-Shoulder Mobility
-Samson Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Back Squat Ascension Ladder'' (03.12.2012)
Every minute on the minute execute the prescribed number of Back Squats (135/95lbs). On the first minute perform one Back Squat (135/95lbs), on the second perform two Back Squats, on the third minute perform three Back Squats... Continue climbing up the ladder in this manner until the number of Back Squats can not longer be completed in the one minute window of time allotted.

Notes: Rx'd Back Squats today are at 135/95lbs respectively; scale loads as needed.

Post loads/rounds (minutes) completed to comments.

''Helen's OCD'' (03.12.2012)
4 Rounds for time of
Run 200m
21 x 'Unbroken' KB Swings (24/16kg)
12 x 'Unbroken' Pull-ups

Post times to comments.

Burpee Challenge (Optional)
69 x Burpees

Notes: This is really getting lonely and tedious.

Mobility WOD

CrossFit Endurance WOD (03.12.2012)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave grade.
Run: 25min Hill Climb, 4-8% ave grade.
C2: 20min, Damper between 6-8, hold WATTS @ 50-120 above your body weight.

Post times to comments.

''Bench Press 5-5-5+'' & Jackelope (03.09.2012)

Warm-up Drills (03.09.2012)
Run 1200m
12-9-6 reps/seconds of each
Air Squats (facing wall)
Push-ups (CFGS)
:10 x L-sit or 10 x Hollow Rocks
-Shoulder Mobility**
-Sumo Squats
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

Notes: During today's Air Squats take note of the angle at which your feet happen to be bladed/pointed outboard prior to each rep. Shhhhh, trust us.
Yes, there will be much more to come on this very basic start position and how to identify and work with how small changes here can have a drastic impact on how our body communicates with and reacts to the ground its standing on. Patience...

''Bench Press 5-5-5+'' (03.09.2012)
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%

Notes: Athletes that have been previously taught the Close Grip Bench Press, Board Press, or Reverse Grip Bench Press should use that Bench Press variant for the following three weeks, however, whatever number PR # was established last week must be used to figure out all the weights for this week. Example: Athlete A picks Narrow Grip/Close Grip Bench Press but will still use his one rep max from last week even if it is a traditional Bench Press he performed. Yes... It makes it heavier.

1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Jackelope'' (03.09.2012)
Against a 15:00 Running Clock complete as many rounds/reps as possible of the following:
Row 1000m
30 x Front Squat (60-75%1RM)
20 x Burpee Ground-2-Overhead (50/35lbs)
10 x Chest-2-Bar Pull-ups

Notes: Unbroken on Pull-ups... Manchester. All Front Squat sets/reps are taken from the deck, commit to each attempt (and choose lbs wisely).

Post rounds/reps and times (if applicable) to comments.

Burpee Challenge (Optional)
68 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.09.2012)
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)

Post distances to comments.

''CrossFit Games Open WOD 12.3'' (03.08.2012)

GOODLUCK, FREAKS!

Warm-up Drills (03.08.2012)
Run 800m
*Review movement standards and practice each
10 x Box Jumps
10 x Push Press (45lbs)
10 x Toes-2-Bar/Knees-2-Elbows
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch

''CrossFit Games Open WOD 12.3'' (03.08.2012)
Complete as many rounds/reps as possible in 18:00 of
15 x Box Jumps (24/20'')
12 x Push Press (115/75lbs)
9 x Toes-2-Bar

Post scores to comments.

Skill Development (03.08.2012)
Rest Up for tomorrow, freaks! This team is rolling 30+ deep but the whole gym is behind it. Keep killing it. More comptitions in the chute as well, more coming up on that this following week... Hint? 49 Days until the move.

Burpee Challenge (Optional)
67 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.08.2012)
Swim, Bike, Run, or Row (C2)
Holding maximal pace/distance/watts/speed complete the following:
5 Rounds of (2:00 on x 3:00 rest)
After the final 3:00 rest interval proceed directly into the following:
4 Rounds of (1:00 on x 1:00 rest)

Post distances to comments.

''Judicious'' (03.07.2012)

Congratulations to Chase for completing his Level One CrossFit Cert this past weekend!

Warm-up Drills (03.07.2012)
Row 3:00
2 Rounds of
3 x Deadhang Pull-ups
6 x CFGS Push-ups
9 x 'Wall Facing' Air Squats
-Shoulder Dislocates (PVC)
-Sumo Squats
-Inchworms/Cobra Stretch
-Calf/Soleus Stretch

''Judicious'' (03.07.2012)
Complete as many rounds as possible in 20:00 of
5 x Muscle-ups
15 x Sumo Deadlift High-Pull (95/65lbs)
Run 400m

Notes: Scaling for Muscle ups will be 3 Pull-ups/Ring Dips per rep... QUALITY!

''Tabata GHD/Abmat Sit-ups'' (03.07.2012)
8 Rounds of Tabata intervals for Low/High score:
GHD/Abmat Sit-ups

Burpee Challenge (Optional)
66 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.07.2012)

''Not A Speedbump'' (03.06.2012)

Warm-up Drills (03.06.2012)
Row 2:00
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Not A Speedbump'' (03.06.2012)
7 Rounds for time of
1 x Rope Climb
10 x Wallball Shots (20/14lbs)
15 x KB Swings (32/24kg)
20 x Double-unders

Notes: No Gasmasks, No vests.
This will appear again as a test down the line. Crush it Rx'd first.
Substitute 10 x Pull-ups for the rope climbs as needed.
Yesssssssss.

Skill Development (03.06.2012)
3 Rounds for time of
:20 x L-sit/v-sit
15 x Hip and Back Extensions

Burpee Challenge (Optional)
65 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.06.2012)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

''Deadlift 5-5-5+ & Fran'' (03.05.2012)

Next Intro Course Begins 7pm Tonight Monday March 5th, 2012!

Warm-up Drills (03.05.2012)
Row 1000m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Deadlift 5-5-5+'' (03.05.2012)
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%

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Fran'' (03.05.2012)
21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups

Burpee Challenge (Optional)
64 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.05.2012)
''Tabata''
8 Rounds of (:20 x :10rest)
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.
C2: Damper Setting 8-10

Post distances to comments.

Saturday Open Gym Hours 9-11am

Next Intro Course Begins Monday March 5th, 2012!

Saturday Open Gym Hours
9-11am

Bring hell with you for the Open WOD 12.2...

Get some, freaks!




Optional Olympic Lifting WOD:
Max Effort Overhead Squat
1-1-1-1-1
Max Effort Squat Cleans
1-1-1-1-1

''M.E. Bench Press & Karen'' (03.02.2012)

Next Intro Course Begins Monday March 5th, 2012!

Warm-up Drills (03.02.2012)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch

''M.E. Bench Press'' (03.02.2012)
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)

Bench Press 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Karen'' (03.02.2012)
For time
150 x Wallball

Post times to comments.

Burpee Challenge (Optional)
63 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.02.2012)
''1 Minute Ladder''
Swim, Bike, Run, or Row (C2)
1:00 on x 1:00 off,
1:00 on x :50 off,
1:00 on x :40 off,
1:00 on x :30 off,
1:00 on x :20 off,
1:00 on x :10 off,
Go back up the ladder until you finish with
1:00 on x :50 sec off,
1:00 on x Done!

Post distances to comments.

''CrossFit Games Open WOD 12.2'' (03.01.2012)

**Imagery like this can't help but motivate a charge into the fray. Get some in the Opens today, freaks! Jeff L. beat us to the WOD out in Santa Cruz already with 5 reps into the 165lb round. Yessssssss.

Next Intro Course Begins Monday March 5th, 2012!



Warm-up Drills (03.01.2012)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
2 for quality of
5 x Hang Power Snatch (45lbs)
5 x Power Snatch (45lbs)
5 x Squat Snatch (45lbs)
-Sumo Squats
-Shoulder Mobility**
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''CrossFit Games Open WOD 12.2'' (03.01.2012)
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 x Snatch (75/45lbs)
30 x Snatch (135/75lbs)
30 x Snatch (165/100lbs)
Max Reps x Snatch (210/120lbs)

Notes: 'This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 min.'

''Jeffy B's 6 Pack'' (03.01.2012)
Complete for time:
:50 x L-sit
40 x Hollow Rocks
30 x GHD Sit-ups
20 x Toes-2-Bar
15 x Hip and Back Extensions
10 x Back Extensions

Burpee Challenge (Optional)
62 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.01.2012)