tag:blogger.com,1999:blog-25646000648155944642024-03-19T07:10:38.123-04:00The Savage SocietyUnknownnoreply@blogger.comBlogger1090125tag:blogger.com,1999:blog-2564600064815594464.post-14334124812047021692012-11-05T06:58:00.005-05:002014-09-27T12:04:35.810-04:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIjqp-Jfx3teVEFJ8fQ_PnXEN523MnnZXIO9r3o6rtZ24wRjSm_KrenK_clhlr7reu8xYkm4P-MlT13NEMft8Fc5HvRY8S_IzBgw9Ke1yt7-x7xww9-FuQDDZ5jU77BFxRF1Q-roBTC1E/s1600/2012-06-27+20.14.33.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIjqp-Jfx3teVEFJ8fQ_PnXEN523MnnZXIO9r3o6rtZ24wRjSm_KrenK_clhlr7reu8xYkm4P-MlT13NEMft8Fc5HvRY8S_IzBgw9Ke1yt7-x7xww9-FuQDDZ5jU77BFxRF1Q-roBTC1E/s400/2012-06-27+20.14.33.jpg" height="320" width="240" /></a></div>
<i>"Well you're in your little room<br />
And you're working on something good<br />
But if it's really good<br />
You're gonna need a bigger room<br />
And when you're in the bigger room<br />
You might not know what to do<br />
You might have to think of<br />
How you got started sitting in your little room"</i><br />
<i>--The White Stripes</i><i></i><br />
<br />
<i>Thank you to everyone who has contributed to this wonderful journey. </i><br />
<i>CrossFit New Hampshire may be found at our new location: 540 North Commercial St</i><br />
<i>Manchester, NH 03104 </i><br />
<i>www.CrossFitNewHampshire.com</i><br />
<i>--Samy </i>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2564600064815594464.post-59542579757296394722012-10-05T03:22:00.002-04:002012-11-05T04:17:27.416-05:00"Coxswain II & The Angry Gymnast" (10.05.2012)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh2MhOTKZQL83xDO832DQmwshFQo_oC7pbI14jPWeDGQBAoxsk7x8PslTDvw-P1LEeIP9ev_laZuTjz4YBdrSRxhGIRLGk_WfxaSgtPBwW8RvP0wlon_2PAvw995FvZB-w6JMD7QZjCYU/s1600/Mad+Ups+In+The+AM!+(1+of+1).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="326" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh2MhOTKZQL83xDO832DQmwshFQo_oC7pbI14jPWeDGQBAoxsk7x8PslTDvw-P1LEeIP9ev_laZuTjz4YBdrSRxhGIRLGk_WfxaSgtPBwW8RvP0wlon_2PAvw995FvZB-w6JMD7QZjCYU/s400/Mad+Ups+In+The+AM!+(1+of+1).jpg" width="400" /></a><b><span style="color: #cc0000;">Warm-up Drills (10.05.2012)</span></b><br />
<b>Run 800m</b><br />
<b>2 Rounds for Quality of:</b><br />
<b>5 x Deadlift (45lbs)</b><br />
<b>5 x Sumo Deadlift High-Pull (45lbs)</b><br />
<b>5 x Front Squat (45lbs)</b><br />
<b>5 x Push Press (45lbs)</b><br />
<b>*Individual Mobility Drills (5-8 Minutes)</b><br />
<b><br /></b><b><span style="color: #cc0000;">"Coxswain II" (10.05.2012)</span></b><br />
<b>Complete the following Row intervals at maximal effort</b><br />
<b>2 Rounds of</b><br />
<b>250m Row (75-85%RPE) x 1:00 Rest (Active Recovery)</b><br />
<b>Then…</b><br />
<b>1 Rounds at Maximal Effort For Time of:</b><br />
<b>Row 500m</b><br />
<b>Rest 5-10:00 (Full recovery, as much as it’s possible to achieve after anything requiring maximal effort) </b><br />
<b><br /></b>
<b>Notes: RPE is an acronym alluding to ‘Rate of Perceived Exertion’; In other words it’s a subjective guide line each athlete can use to discipline the pace/efforts across any durational activity. Yes, I guess you could also decide to ‘Just wing it and try to keep it below vomit threshold until the time trial for score’. Use the rest interval at the end of the time trial to recover completely before moving onto the next deceivingly simple looking challenge.</b><br />
<b>How bad could a simple mix of Rings and Steel be, right? Ok, everyone panic…</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">''The Angry Gymnast'' (10.05.2012)</span></b><br />
<b>For Time</b><br />
<b>5 x Muscle-ups</b><br />
<b>Barbell Bear Complex (135/95lbs)</b><br />
<b>4 x Muscle-ups</b><br />
<b>Barbell Bear Complex (135/95lbs)</b><br />
<b>3 x Muscle-ups</b><br />
<b>Barbell Bear Complex (135/95lbs)</b><br />
<b>2 x Muscle-ups</b><br />
<b>Barbell Bear Complex (135/95lbs)</b><br />
<b>1 x Muscle-up</b><br />
<b>Barbell Bear Complex (135/95lbs)</b><br />
<b><br /></b>
<b>Notes: Work through the following sequence 7 times without dropping/putting the bar down (scale load accordingly). Any time there is a drop/failed attempt at the Bear Complex the athlete must immedately lock the barbell out over head and complete one Penalty Lap while maintaining a stable load via midline strength (+/- 40m there and back). Upon returning to the scene of the crime (athlete's WOD area) they may proceed from where they left off. </b><br />
<b>For a lift to be successful it will equate to 35 total repetitions across the 5 movements described below:</b><br />
<b>1 x Power Clean</b><br />
<b>1 x Front Squat</b><br />
<b>1 x Push Press</b><br />
<b>1 x Back Squat</b><br />
<b>1 x Push Press</b><br />
<b>Muscle-ups Scaling (if needed): 2 x Each Round’s Requisite # of Deadhang Pull-ups (C2B if possible) / 2 x Each Round’s Requisite # of Static or Ring Dips (Strict). </b><br />
<b>Example: Round 1 would be 10 x Deadhang Pull-ups and 10 x Ring Dips (Strict) & 1 x Barbell Bear Complex. Round 2 would be 8 x Deadhang Pull-ups and 8 x Ring Dips (Strict) & 1 x Barbell Bear Complete, etc.</b><br />
<b>Now that was one helluva week. Especially for those that survived. Yessssssss! Time to come get some, freaks…</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br /></b>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjQLHjw9zYJ-fkfvlskUQS2yP2zrw7UvbkjGRXp_tN_dp7sS2caHSZoHiGYKjUVU5ZRBHYeq8R6W9H2yWGLfTrz3lBD9ilbWP1ZajMEeX4MWSanvQkq4Op_pW3YZspCrzZ41GAMs6oJU/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjQLHjw9zYJ-fkfvlskUQS2yP2zrw7UvbkjGRXp_tN_dp7sS2caHSZoHiGYKjUVU5ZRBHYeq8R6W9H2yWGLfTrz3lBD9ilbWP1ZajMEeX4MWSanvQkq4Op_pW3YZspCrzZ41GAMs6oJU/s1600/CFETeamslogo12.jpg" /></a><b><span style="color: #cc0000;">CrossFit Endurance WOD (10.05.2012)</span></b><br />
<b>''Tempo 90%/RPE 16-18''</b><br />
<b>Swim: SC:600, LC:800m, U:1000m</b><br />
<b>Bike: SC:12mi, LC:20 mile, U:30 mile</b><br />
<b>Run: SC:2mi, LC:10k, U:13.1M</b><br />
<b>C2: SC:2k, LC:3k, U:6k</b><br />
<b><br /></b>
<b>Hold pace at 90%/RPE 16-18 of personal best score for the distances prescribed.</b><br />
<b><br /></b>
<b>Post times to comments.</b>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2564600064815594464.post-65844281901734613332012-10-04T03:33:00.002-04:002012-10-04T03:40:29.758-04:00"Sebastian" (10.04.2012)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsSBfmAbl9QWjEVzv8W-Fe9kSxUEYXNvpUqOXbLjvkV6hMmgupfCPsv_O-_It-jKsirem5aqh51V0w2T4DiuKizgSsPF5U8YCzsEiFjaKla70hmsS5X5orC2AcdljH14W1QVpkSu-OICo/s1600/100MEDIA95IMAG0989.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsSBfmAbl9QWjEVzv8W-Fe9kSxUEYXNvpUqOXbLjvkV6hMmgupfCPsv_O-_It-jKsirem5aqh51V0w2T4DiuKizgSsPF5U8YCzsEiFjaKla70hmsS5X5orC2AcdljH14W1QVpkSu-OICo/s400/100MEDIA95IMAG0989.jpg" width="223" /></a><b><span style="color: #cc0000;"></span></b><br />
<b><span style="color: #cc0000;"><b><span style="color: #cc0000;"><i>Congratulations to Jorge and Alyson! </i></span></b></span></b><br />
<b><span style="color: #cc0000;"><b><span style="color: #cc0000;"><i>Yesterday afternoon when this picture first hit my phone I was paralyzed with fear (Don't judge me: Unmarked picture of baby arrives on my phone...hiccup) but once I saw who the little ninja was I couldn't resist the urge to help show off Sebastian and his absolutely epic 'warface', Yessssss! </i></span></b></span></b><br />
<b><span style="color: #cc0000;"><b><span style="color: #cc0000;"><i>wished everyone well, and said they miss this crazy crew...</i></span></b></span></b><br />
<b><span style="color: #cc0000;"><i>We miss you guys here slaying the daily WODs among this amazing crew. No pressure or anything but bring Sebastian and his big sister back to visit soon (We promise to behave around the infants. Mostly.)</i></span></b><br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<b><span style="color: #cc0000;"><b><span style="color: #cc0000;"><br />
</span></b></span></b> <b><span style="color: #cc0000;">Warm-up Drills (10.04.2012)</span><br />
Row 2-3 Minutes (wattage>1.25-1.50Xbw)<br />
3 Rounds for Quality of<br />
6 x Med.Ball Cleans (40/20lbs)<br />
6 x Hindu Push-ups<br />
12 x Abmat Sit-ups<br />
-Individual Mobility Drills (5 to 8 Minutes)<br />
*Review of Double-under progressions/technique<br />
<br /><span style="color: #cc0000;">''Sebastian'' (10.04.2012)</span><br />
Complete the following in as few intervals as possible of :30 on x :20 rest with the emphasis on executing Quality movements. <br />
3 x Rope climb ascents<br />
20 x Pistols (alt.legs)<br />
25 x Knees to elbows/TTB (Strict)<br />
20 x Parallette Shoot-Through Complex<br />
25 x Goblet Squats (32/16kg)<br />
20 x Push-ups (‘True’/CFGS)<br />
25 x Slamball (40/20lbs)<br />
20 x Bent-Over Dumbbell Row<br />
25 x GHD Sit-ups<br />
20 x Hip Extension<br />
20 x Slamball Thrusters (40/20lbs)<br />
15 x Sandbag Ground-2-Overhead<br />
<br />
Notes: Each athlete would find tremendous benefit yielded to their training should they decide to take but a few minutes Post-WOD and scribble down any of those lingering thoughts or impressions kicking around the dome. Better than just that we would like to see our athletes keeping a solid log that details how (if) any of the movements were appropriately scaled today (remember: substituted movements aren't a replacement, they are a step in a progression of ability). </b><br />
<b>While we are on the topic of brains; can anyone recall the acronym BDSM, define it and give some insight into it's ability to improve the learning process, especially after intense exercise? </b><br />
<b>Liars, you all forgot. </b><br />
<b>Search for a reference in the top left querry box should you find yourselves curious... </b><b>Carrying on.</b><br />
<b>Rope Climb Scaling will be 1 Ascent = 3 x Hand Over Hand from the prone position to standing and back (midline must be held in a tight plank for duration to get the most out of this drill). <br />
The Parallette Shoot-Through Complex begins with a Push-up in a forward lean position (hands on the parallettes, set at shoulder width), the athlete will then pull their knees to their chest and jump their body through the parallettes keeping the arms straight. Hips must be open fully once the feet land in front of the parallettes before completing one dip. Jump back through the same way for one complete repetition... repeat until morale improves markedly.<br />
Those athletes that missed a significant portion of the week’s training are more than welcome to work through this Chipper for time; and of course there’s going to be a boobie trap waiting.<br />
What’s the catch? Each athlete will only be permitted to continue slugging through the WOD provided any spells of ‘involuntary’ rest last less than :20 in duration. Normally we’d throw a Spoiler Alert in here and unveil any taxes/incentives that might be lurking; but where’s the fun in that? <br />
Enjoy! Yesssssss…<br />
<br />
<span style="color: #cc0000;"> Skill Development (10.04.2012)</span><br />
**Optional**<br />
Those feeling obscenely frisky today after enduring the celebratory ''Sebastian'' WOD may work through the following static hold challenges; simply continue the :30 on x :20 rest protocol where each work interval requires the athlete to accumulate as many seconds of each ‘hold’/drill as possible. <br />
Rest :20 before moving onto the next movement. <br />
Repeat 1-2 more times until confusion subsides.<br />
1. Wall Walk into Handstand Hold<br />
2. L-sit or Hollow Rock Hold<br />
3. Flex Arm Hang w/ Tucked Knees (Supinated Hands)<br />
4. Ring Support<br />
5. Roman Chair (GHD Sit-up Hold)<br />
6. Left Plank<br />
7. Right Plank<br />
8. Front Plank (continuous from elbows to hands and back down)<br />
<br />
Note: Curious? Go ahead and give it a shot, but remember what we’ve been reinforcing lately about soreness, DOMs, training stimulus, adaptation, recovery, etc. Profound words to reflect upon: ‘’All Glory Is Fleeting.’’<br />
<br />
<a href="http://mobilitywod.blogspot.com/" style="font-weight: bold;" target="_top" title="Mobility WOD">Mobility WOD</a><br />
<br />
<span style="color: #cc0000;"> CrossFit Endurance WOD (10.04.2012)</span><br />
Swim, Bike, Run, or Row (C2)<br />
8 Rounds of (2 min x 1 min Rest)<br />
<br />
Post distances to comments.</b>Unknownnoreply@blogger.com10tag:blogger.com,1999:blog-2564600064815594464.post-65851780881859478882012-10-03T05:38:00.003-04:002012-10-03T05:38:53.713-04:00''Weighted Chin-ups 1RM & The Barbell Humbler III'' (10.03.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHfJU03AZCPv-ai9zNPvB4hRS6r8MgLGUivs9aFY9X50O4P1HMbIwrSNE7s_2Ibc3C4fmSJEpRBCPKbMtI_WJXO2XHitEWaEOwvTu-EjaM_ACyY9YsY8-c6hYA2Mzc5O05jjbdArP-fgs/s1600/DSC_0039.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHfJU03AZCPv-ai9zNPvB4hRS6r8MgLGUivs9aFY9X50O4P1HMbIwrSNE7s_2Ibc3C4fmSJEpRBCPKbMtI_WJXO2XHitEWaEOwvTu-EjaM_ACyY9YsY8-c6hYA2Mzc5O05jjbdArP-fgs/s400/DSC_0039.JPG" width="400" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (10.03.2012)</span></b><br />
<b>Speed Rope x 1:00 on </b><br />
<b>10 x Samson Stretch (alt.L/R)</b><br />
<b>Speed Rope x 1:00 on</b><br />
<b>10 x Hollow Rock Roll into Superman (10ea.)</b><br />
<b>Speed Rope x 1:00 on</b><br />
<b>10 x Shoulder Dislocates (Passthroughs)</b><br />
<b>2 Rounds of ''Burgener Drill'' (PVC)</b><br />
<b>-Individual Mobility Drills (5 to 8 Minutes)</b><br />
<b>*Review of Double-under progressions/technique</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">‘’Weighted Chin-ups 1-1-1-1-1’’ (10.03.2012)</span></b><br />
<b>Using Deadhang Chin-ups (Underhand Grip) work up to a 1 rep maximum. Rest 2:00 before proceeding through an attempt at establishing the maximum number of strict Chin-ups/Pull-ups possible 'Unbroken'.</b><br />
<b><br /></b>
<b>Weighted Deadhang Chin-ups 1-1-1-1-1</b><br />
<b>Rest 2:00</b><br />
<b>Max Reps x Chin-ups/Pull-ups (Bodyweight/Strict)</b><br />
<b><br /></b>
<b>Notes: Use band progressions as necessary. Those that aren't ready for Deadhang Chin-ups/Pull-ups will work through two rounds of 5-4-3-2-1 reps of their current band assisted Deadhang Pull-ups with strict form/execution. Rest as needed between efforts, breaking up sets as necessary; for scaling purposes 30 reps of strict form, no kipping Pull-ups are what we consider the priority today. Get some, freaks!</b><br />
<b><br /></b>
<b>Notes: <a href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<a href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet"><b>Wendler's 5-3-1 Training Spreadsheet</b></a><br />
<b><span style="color: #cc0000;"><br /></span></b>
<b><span style="color: #cc0000;">‘’The Barbell Humbler III’’ (10.03.2012)</span></b><br />
<b>Against a 15:00 Running Clock complete the following:</b><br />
<b>Row 1000m</b><br />
<b>Then… In the time remaining complete as many Rounds/Reps as possible of:</b><br />
<b>7 x Sumo Deadlift High-Pulls (32/24kg)</b><br />
<b>5 x Hang Power Cleans (135/95lbs)</b><br />
<b>Max Reps x Double-unders</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br /></b>
<b><span style="color: #cc0000;">CrossFit Endurance Rest Day (10.03.2012)</span></b>Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-2564600064815594464.post-14475988946359316682012-10-03T05:36:00.001-04:002012-10-03T05:36:52.608-04:00''Deadlift 3-3-3+ & Running J.T.'' (10.02.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNrBxkTui_yzyTCoPUpeWz28j0NKRpUNtnQgT36EnDha6PznNNag6hBZ_y97_DZdcZ7iNO_4OkjypLjMVwpNUwCjlhx3cdfY-9Qnof6OaJI_LpSKlypXlbzO6ZLTN9ozOnwmQxNC7lnxM/s1600/DSC_0010.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNrBxkTui_yzyTCoPUpeWz28j0NKRpUNtnQgT36EnDha6PznNNag6hBZ_y97_DZdcZ7iNO_4OkjypLjMVwpNUwCjlhx3cdfY-9Qnof6OaJI_LpSKlypXlbzO6ZLTN9ozOnwmQxNC7lnxM/s400/DSC_0010.JPG" width="266" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (10.02.2012)</span></b><br />
<b>Run 800m</b><br />
<b>''Burgener Drill'' (2Rnds/PVC)</b><br />
<b>2 Rounds of</b><br />
<b>20ft Duck Walk</b><br />
<b>20ft Crab Walk</b><br />
<b>20ft Bear Crawl</b><br />
<b>20ft Leg Kicks</b><br />
<b>20ft Lateral Lunges</b><br />
<b>20ft Inchworms/Hollow Support</b><br />
<b>-Individual Mobility Drills (5 to 8 Minutes)</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">‘’Deadlift 3-3-3+’’ (10.02.2012)</span></b><br />
<b>Work through the following sets of Deadlift using the percentage based sets outlined below.</b><br />
<b>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.</b><br />
<b>The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.</b><br />
<b><br /></b>
<b>5 x 40% (warm-up)</b><br />
<b>5 x 50% (warm-up)</b><br />
<b>3 x 60% (warm-up)</b><br />
<b>3 x 70%</b><br />
<b>3 x 80%</b><br />
<b>3+ x 90%</b><br />
<b><br /></b>
<b>Notes: <a href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<a href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet"><b>Wendler's 5-3-1 Training Spreadsheet</b></a><br />
<b><br /></b>
<b><span style="color: #cc0000;">‘’Running J.T.’’ (10.02.2012)</span></b><br />
<b>For Time:</b><br />
<b>Run 400m</b><br />
<b>21 x HSPU</b><br />
<b>21 x Ring Dips</b><br />
<b>21 x Pushups</b><br />
<b>Run 400m</b><br />
<b>15 x HSPU</b><br />
<b>15 x Ring Dips</b><br />
<b>15 x Pushups</b><br />
<b>Run 400m</b><br />
<b>9 x HSPU</b><br />
<b>9 x Ring Dips</b><br />
<b>9 x Pushups</b><br />
<b><br /></b>
<b>Post times/scaling of movements to comments.</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">Skill Development (10.03.2012)</span></b><br />
<b>*Optional*</b><br />
<b>21-15-9 of the following</b><br />
<b>L-sit (Cumulative seconds)</b><br />
<b>GHD Sit-ups</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br /></b>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBTTzxADR9UCGwYYx6TLupuxcYx1cp53vNMK2OnXKSUPYlJFbLpc_ur89PGs6kwlbaepjiQsn0PCkUfhNQJ-FlC_jjs6cnaV0C7iVRlQFZtt7poodlQJjX1T8Vz_DHv-9Llq2i-0lUies/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBTTzxADR9UCGwYYx6TLupuxcYx1cp53vNMK2OnXKSUPYlJFbLpc_ur89PGs6kwlbaepjiQsn0PCkUfhNQJ-FlC_jjs6cnaV0C7iVRlQFZtt7poodlQJjX1T8Vz_DHv-9Llq2i-0lUies/s1600/CFETeamslogo12.jpg" /></a><b><span style="color: #cc0000;">CrossFit Endurance WOD (10.02.2012)</span></b><br />
<b>''Heavy Tosh''</b><br />
<b>Use a Weighted Vest or Ruck.</b><br />
<b>Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)</b><br />
<b>Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)</b><br />
<b>Run: 20lbs vest 3x( 200m + 400m+ 600m)</b><br />
<b>C2: 20lbs vest 3x( 250m +500m+ 700m)</b><br />
<b>Rest the exact time it takes you to do each interval in each set.</b><br />
<b>EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.</b><br />
<b><br /></b>
<b>Post times to comments.</b>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-2564600064815594464.post-90702295409764028292012-10-03T05:34:00.001-04:002012-10-03T05:34:39.084-04:00''M.E. Back Squat & Bennett'' (10.01.2012)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZtPHy3ZtmByUClqQwkeV53ayl2YnaOV8Ol9zBmGjnI6woa6CUrP8hFZcgzgH29qNROtGvV9bM8XODNf_eNqNXq-FAjuxNUAFE8UPsK0P7UiDdkusskMl0zzzd5aUnydb8HGssZ13Bo3k/s1600/DSC_0044.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZtPHy3ZtmByUClqQwkeV53ayl2YnaOV8Ol9zBmGjnI6woa6CUrP8hFZcgzgH29qNROtGvV9bM8XODNf_eNqNXq-FAjuxNUAFE8UPsK0P7UiDdkusskMl0zzzd5aUnydb8HGssZ13Bo3k/s400/DSC_0044.JPG" width="266" /></a><b><span style="color: #cc0000;">Warm-up Drills (10.01.2012)</span></b><br />
<b>Run 800</b><br />
<b>Burgener Drill x 2 Rounds</b><br />
<b>2 rounds for Quality</b><br />
<b>5 x Deadhang Chin-ups</b><br />
<b>10 x Hand Release Push-ups</b><br />
<b>15 x Wall Squats</b><br />
<b>-Individual Mobility Drills (5 to 8 Minutes)</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">‘’Back Squat 1-1-1-1-1’’ (10.01.2012)</span></b><br />
<b>Warm-up as needed (3 sets of 3-5 reps, each progressively heavier) before working up to a new 1-Rep maximum personal record Back Squat.</b><br />
<b><br /></b>
<b>Back Squat 1-1-1-1-1</b><br />
<b><br /></b>
<b>Notes: <a href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<a href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet"><b>Wendler's 5-3-1 Training Spreadsheet</b></a><br />
<b><br /></b>
<b><span style="color: #cc0000;">‘’Bennett’’ (10.01.2012)</span></b><br />
<b>Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:</b><br />
<b>10 x Pull-ups</b><br />
<b>10 x Air Squats</b><br />
<b>10 x Clapping Push-ups</b><br />
<b>10 x KB Swings (32/24kg)</b><br />
<b><br /></b>
<b>Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round's workload is complete is earned rest time... Today it truly pays to be a winner.</b><br />
<b>Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.</b><br />
<b>Scaling: 5 Rounds for time as a traditional time priority CF WOD.</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAL2TY_sjQ-Y_kHIgB8ucvqgYwwif9p6m2jw-40yU3oD7TL6HxZ2CI0L-lQXVd8ae91hYiqfWAtMxacg1Y2e1B6VL97eBMiUQZSbbWc3Qmf9IGstCBIVWaEoDygo9CH0o_VBAaUJGDIbU/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAL2TY_sjQ-Y_kHIgB8ucvqgYwwif9p6m2jw-40yU3oD7TL6HxZ2CI0L-lQXVd8ae91hYiqfWAtMxacg1Y2e1B6VL97eBMiUQZSbbWc3Qmf9IGstCBIVWaEoDygo9CH0o_VBAaUJGDIbU/s1600/CFETeamslogo12.jpg" /></a></div>
<b><span style="color: #cc0000;">CrossFit Endurance WOD (10.01.2012)</span></b><br />
<b>''10 x Maximum Wattage Holds''</b><br />
<b>Bike: 10 Rounds of</b><br />
<b>1:00 (holding bodyweight for wattage) x :10 (maximum wattage)</b><br />
<b>Rest x 2:00</b><br />
<b>C2: 10 Rounds of</b><br />
<b>1:00 (holding bodyweight for wattage) x 8 Strokes (maximum wattage)</b><br />
<b>Rest x 2:00</b><br />
<b><br /></b>
<b>Notes: Those that Swim or Run during their CrossFit Endurance WODs may indulge in their choice of Biking or Rowing for today's training evolution. The training tools for these particular sports are capable of measuring, recording, and displaying very accurate wattage data.</b><br />
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<b>Post maximum wattage, bodyweight, and maximum wattage divided by bodyweight to comments.</b>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2564600064815594464.post-67837609474365211232012-09-29T06:25:00.002-04:002012-09-29T06:28:17.840-04:00''Olympic Lifting/Barbell Strength Training & Open Gym Hours'' (09.29.2012)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf-JHr1oJ_NlrYaHkat4e-5ve7Sot8WpMwR4qBf68vEyzJedI2VusP6sMRah6bpwwyszUarJMrp04LMQurXha2CWN6w9RujEmpTMy1zteRU_7gzXrH3mIqZfqCHkV0E2H47R-V71lfr8I/s1600/2012-09-28+17.46.57.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf-JHr1oJ_NlrYaHkat4e-5ve7Sot8WpMwR4qBf68vEyzJedI2VusP6sMRah6bpwwyszUarJMrp04LMQurXha2CWN6w9RujEmpTMy1zteRU_7gzXrH3mIqZfqCHkV0E2H47R-V71lfr8I/s400/2012-09-28+17.46.57.jpg" width="267" /></a><i><b>''Hard, intense work of the body [or mind]... is the most conclusive evidence of our own being that we could possibly have.'' </b></i><br />
--James Dickey<br />
<i><br /></i>
<i><b>''Pain will help you understand things. Pain's not bad, it's good, it teaches you things. Like when you put your hand in fire, 'Ouch.' You know not to do that again.'' </b></i><br />
--C.Manson<br />
<br />
<b><span style="color: #cc0000;">Saturday Schedule (09.29.2012)</span></b><br />
<b><u>8-9AM:</u> </b><b>CFNH Olympic/Barbell Weightlifting</b><br />
**Details: Please respect the time these athletes and their Coaches have scheduled to work through individualized programs of specialized Olympic Lifting and traditional Barbell Strength progressions. Once our crew arrives the doors will be locked to allow those involved a focused opportunity to learn and train among peers as driven as they are to excel in CrossFit/Elite Fitness Capacity. At 9am we will open back up for Open Gym Mayhem.<br />
<b><u>9-11AM:</u> </b><b>Open Gym Hours</b><br />
**Details: This is an opportunity for any of our athletes to come in and receive help conducting additional training in areas of personal underdevelopment, make-up any potential missed training from the prior week, or to face off with whatever hellish challenge has been presented for that 'Savage Day'. Get some, freaks...<br />
<br />
<b><span style="color: #cc0000;">Image (Above): </span></b><b>Thanks to one hell of a Mom (and Dave!) we now have all of our climbing ropes officially mounted and ready to slay weakness. I've never seen nor heard of any other who possesses such a seemingly bottomless well of talent and the will to help (absolutely relentless!) as the infamous K-Purp... I can't help but look at her and think:</b><br />
<b><i>''Damn, that's a lot of Irish Fire crammed into a tiny 4 foot tall, freckled frame.''</i></b>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2564600064815594464.post-1555310037634924422012-09-28T03:14:00.004-04:002012-09-28T03:14:27.181-04:00‘‘If Bonding Felt More Like Bondage’’ (09.28.2012)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwqRp2_be1Ds13unyxsrV9MhcwZLb9zdeTeozJmZX4b_By1WNyNYWtuMduag3MOcIknw7ZfiD7nRSmnKUuV_-ADFVkNKqJuRwR9azU5Uua3CrzTlLOirpGwwdlYtIynIXUy4Kzb6B_x7o/s1600/304348_10100666498074369_486878115_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwqRp2_be1Ds13unyxsrV9MhcwZLb9zdeTeozJmZX4b_By1WNyNYWtuMduag3MOcIknw7ZfiD7nRSmnKUuV_-ADFVkNKqJuRwR9azU5Uua3CrzTlLOirpGwwdlYtIynIXUy4Kzb6B_x7o/s400/304348_10100666498074369_486878115_n.jpg" width="300" /></a><br />
<b><i><span style="color: #cc0000; font-size: large;">Congratulations Justin and Kelsey!</span></i></b><br />
<br />
<b><span style="color: #cc0000;">Warm-up Drills (09.28.2012)</span></b><br />
<b>Row 2:00</b><br />
<b>2 Rounds for Quality of:</b><br />
<b>5 x Deadlift (45lbs)</b><br />
<b>5 x Hang Power Clean (45lbs)</b><br />
<b>5 x Front Squat (45lbs)</b><br />
<b>5 x Push Press (45lbs)</b><br />
<b>*Individual Mobility Drills (5-8 Minutes)</b><br />
<b><br />
</b> <b>Notes on Mobility:</b><br />
Any day of training where we know a complex or multiple variant list of Olympic movements are coming down the chute warrants more than a half-awake efforts akin to merely going 'through the motions' (Not to mention today involves a seemingly endless host of barbell movements throughout the Team WOD). There are many movements we can, and regularly do, experience in our training , with each of them representing uniquely different athletic abilities/potential which may in turn create a chain of performance or learning rate difficulties. In keeping these notes as concise as possible follow these few guidelines to ensure you are taking full advantage of your own athlete/fitness potential: Consistency in efforts is worth all the functionality and intensity you can find in any of the most profoundly challenging workout formats. Put in the time, and it will yield competency; such capable athletes competent in the lifts will then be able to finally experience the benefits of developing Powerful/Explosive traits in their athletic profile of capacity and abilities... Moving serious weight, after putting the effort in consistently to learning how, will provide countless benefits and advatanges to the highly competitive and recreational enjoyment based CrossFitters just as potently. In summation I hope you are all as haunted by the following words as I am:<br />
'Attentiuon To Detail...'<br />
Get after it, freaks!<br />
<b><br />
</b> <b><span style="color: #cc0000;">‘‘If Bonding Felt More Like Bondage’’ (09.28.2012)</span></b><br />
<b>The objective is to complete the workload as fast a possible, through communication and teamwork, while also striving to best each of the other challengers per heat.</b><br />
<b>2 Rounds of Row 250m w/ each Teammate holding Front Rack KB Position when they are not Rowing (25m Penalty for drops/loss of position)</b><br />
<b>Then… Storm through the following chipper:</b><br />
<b>15 x HSPU’s or 30 x Mods/Scaled</b><br />
<b>20 x Deadlift (225/185lbs)</b><br />
<b>15 x Hang Clean and Jerk (135/95lbs)</b><br />
<b>30 x Ring Dips or 30 x Mods/Scaled</b><br />
<b>30 x Back Squat/20 x Front Squat/10 x Overhead Squat (95/65lbs)</b><br />
<b>10 x Snatch (135/95lbs) or 20 x KB ‘American’ Swings</b><br />
<b>50 x GHD Sit-ups/Abmat Sit-ups</b><br />
<b>20 x Thrusters (95/65lbs)</b><br />
<b>15 x Burpee Jump and Touch’s (Pull-up Bar)</b><br />
<b>*Insert Wallball Huck & Catch Tax Total here</b><br />
<b>*Insert any rowing workload here for being a blue falcon to your teammate and not completing the row in time…</b><br />
<b><br />
</b> <b>Notes/Guidelines for Team Review: </b><br />
In teams of 2 CrossFitters assault through the following workload as fast as possible; Score will be total rounds needed to make it through the challenges above where each round consists of exactly 2 x 1:00 Minute Intervals per athlete (4 minutes total), 3 x :40 Second Intervals per athlete (4 minutes total), and 6 x :20 Second Intervals per athlete (4 minutes total). Athletes will be switching off after each work/rest interval concludes; Strategy, Foresight, Communication, and many other principals governing productive teamwork will be left up to each team to establish (or not... and yes, of course this is a test). There is only one exception to this time schedule/interval format, please see the notes regarding that topic for details below.<br />
<b><br />
</b> <b>Notes/Fore-warnings of Scoring Incentives & Penalties: </b><br />
If a team has been unable to reach the end of the WOD by the time the final :20 second interval winds down then they’ve taken 1 full round thus far and will reset with the other remaining teams at the beginning of Round #2 with 1:00 intervals again (proceeding from the exact repetition that work was stopped upon). Despite the score what’s the big deal you ask? Every time a round finishes counting down through all of its intervals there is a Team Wallball Tax (cumulatively enforced as the challenge’s final task): 15 x Wallball Squat/Throws over the Pull-up bars (now Peter knows why I refused to lower them so far YESSSSSS).<br />
<b><br />
</b> <b>Notes regarding the only exception to the above interval rotation per round:</b><br />
The very first task each team undertakes will be against a lonely and diminishing 6 minute countdown. Within this 6 minute window each team's athletes much each complete two Rounds of a 250m Row; Failure to accomplish this will simply add a 500m Rowing interval as each team's final task to survive and persevere through. Making things more challenging than just a simple drag race against the countdown timer something we affectionately refer to as the Gym Jones’ infamous ‘Tailpipe’ team WOD. This particularly tough team challenge format will require each team's non-rowing athlete to perform a static hold with two KBs under control in the Front Rack position if their Rowing teammate is able to drive forward and proceed with their task. A tax? <br />
Of course we can throw one in there for incentive to give it all you’ve got: Every time the KBs drop/position is lost adds 25 meters to the distance that must be completed on that athletes current interval.<br />
<b><br />
</b> <b>Post your Teams Score in the comments section as # of Rounds needed to complete the challenge. If possible please notate how many ‘taxes’ were levied over the course of the challenge (as well as who earned them).</b><br />
<b><br />
</b> <a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br />
</b> <b><span style="color: #cc0000;">CrossFit Endurance WOD (09.28.2012)</span></b><br />
<b>''2 x Time Interval Repeats''</b><br />
<b>Swim: 2 x 8 min, rest 2 min between intervals</b><br />
<b>Bike: 2 x 15 min, rest 2 min between intervals</b><br />
<b>Run: 2 x 12 min, rest 2 min between intervals</b><br />
<b>C2: 2 x 8 min, rest 2 min between intervals</b><br />
<b><br />
</b> <b>Post distances to comments.</b>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2564600064815594464.post-78832766143226484452012-09-27T03:35:00.003-04:002012-09-27T05:07:40.070-04:00''Remedial Drag Factor & Newton Knows The Law'' (09.27.2012)<div class="separator" style="clear: both; text-align: center;">
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<i>''Restlessness is discontent and discontent is the first necessity of progress. </i><i>Show me a thoroughly satisfied man - and I will show you a failure."</i><i>--Thomas Alva Edison </i><br />
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<b><span style="color: #cc0000;"><br /></span></b><br />
<b><span style="color: #cc0000;"><br /></span></b>
<b><span style="color: #cc0000;">Warm-up Drills (09.27.2012)</span></b><br />
<b>Speed Rope x 2-3:00 (Cumulative)</b><br />
<b>2 Rounds of</b><br />
<b>20ft Duck Walk</b><br />
<b>20ft Crab Walk</b><br />
<b>20ft Bear Crawl</b><br />
<b>20ft Leg Kicks</b><br />
<b>20ft Lateral Lunges</b><br />
<b>20ft Inchworms/Hollow Support</b><br />
<b>-Individual Mobility (5-8 Minutes)</b><br />
<b><span style="color: #cc0000;"><br />
</span> <span style="color: #cc0000;">''Remedial Drag Factor'' (09.27.2012)</span></b><br />
<b>Those that missed out on the Tabata Mayhem or Yesterday’s training are encouraged to embrace one of the following two options (Yes, those that want to partake are of course welcome to)</b><br />
<b>Option 1: Weighted Chin-ups (Supinated Grip) 5-5-5-5-5</b><br />
<b>Option 2: 3 Attempts to find: Current Max Wattage Row (10 pull limit)</b><br />
<b><br />
Notes: </b><br />
Warm-up with 3 Rounds x 250m (Build up pace during each round)/Rest between each round until heart rate and breathing are perceived to have recovered as completely as possible. Using no more than 10 Pulls (minus a triple pull-start) determine your maximum wattage possible.<br />
If you’ve never attempted this before or are in any way not completely confident with your rowing technique then allow yourself to only produce as high of a wattage as you can while still maintaining the proper mechanics (someone should probably ask Beimer if he still has a bruise from his last effort). Safety is paramount and efficiency is literally the key. Get some<br />
<b><br />
<span style="color: #cc0000;">''Newton Knows The Law'' (09.27.2012)</span></b><br />
<b>3-5 Rounds of the following workload, each timed individually. Rest between each effort exactly half the amount of time it took to complete the round prior.</b><br />
<b>Run 400m</b><br />
<b>Then…</b><br />
<b>15-12-9 reps each of</b><br />
<b>Bumper Plate Ground-2-Overhead (45/25lbs)</b><br />
<b>Knees-2-Elbows</b><br />
<b><br />
Notes: </b><br />
If you’re feeling a little frisky then 'Game On', freaks! During each round/segment of the WOD you'll be looking to work as hard as you can, pushing your individual boundaries of intensity; Especially the run.<br />
There’s guaranteed rest intervals in there, take advantage of it and build yourself up through a constantly accelerating pace over the course of each round, the mental objective we learned early on is simply this: Every step quicker than the one previous, focus on working harder until you can taste the threshold of what's possible immediately upon crossing the finish line; it won't remain a threshold for long with a work ethic that powerfully devout.''<br />
We know everyone is pretty sore, it's been a ruthless week... as prophesized.<br />
Some of our crew went and endured the Full Monty over the last three days, but some others also strategically scheduled a little leisure time for recovery into their weekly outline (You’ve chosen…Wisely); with that in mind the guidance for today will be to feel yourselves out and begin practicing a more in depth attention to exactly how prepared to perform your body and mind are compared to their sharpest/best state. It can be just as difficult to force a rest/recovery day and ease off a bit as it can be to come in and throw yourselves face first into the fires of a CrossFit WOD every day. I could go on an epically long tangent in regards to this specific point, but we’ll be talking in depth about the critical importance (its all that matters, actually) of recovering from the powerful training stimulus our athletes endure regularly when we kick off the Paleo/Nutrition Class next Friday evening.<br />
<i>'So, 3 or 5 Rounds?' </i><br />
Here’s a simple but potentially insightful example of how to put your training data to immediate and effective use: <br />
Providing you are working to the limit of your ability, and are resting half the time for each work interval before the next effort; then you can feel confident in leaning on your data for guidance by comparing each round's result/time. For today's training we'll use a 20% limit as the Foul (CFE Slang) cutoff mark; in other words if you see your times are getting slower by more than 20% it’s time to back off for the rest of the day, focus on mobility and recovery, and let your flesh mend itself into something stronger than it was before. Simple? Good. Get some.<br />
<b><br />
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a></b><br />
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<b><span style="color: #cc0000;">CrossFit Endurance Rest Day (09.27.2012)</span></b><br />
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<b><span style="color: #cc0000;"><br /></span></b>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2564600064815594464.post-36943367310976648462012-09-26T04:21:00.001-04:002012-09-26T04:23:30.676-04:00''Weight Of The World'' (09.26.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU-F_NsjgJlL0ArtdLa0OQU_tY5zX0KeOcCVPDn412d9TGARRnzsK9OZ6yPFq3VNpSZSxUx_98QQt0E4dnQpef8E9AXqQ3DwywSxFm5V7PFvSRg2vM3hbmjPvbSn9thXiMQjjwkfGui-I/s1600/024.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjU-F_NsjgJlL0ArtdLa0OQU_tY5zX0KeOcCVPDn412d9TGARRnzsK9OZ6yPFq3VNpSZSxUx_98QQt0E4dnQpef8E9AXqQ3DwywSxFm5V7PFvSRg2vM3hbmjPvbSn9thXiMQjjwkfGui-I/s400/024.JPG" width="266" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.26.2012)</span></b><br />
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<b><span style="color: #cc0000;"><o:p></o:p></span></b></div>
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<b>Run 800m<o:p></o:p></b></div>
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<b>''Burgener Drill'' (2Rnds)<o:p></o:p></b></div>
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<b>9 Fundamentals x 5 reps each<o:p></o:p></b></div>
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<b>-Individual Mobility (5-8 Minutes)<o:p></o:p></b></div>
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<b><br /></b></div>
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<b><span style="color: #cc0000;">''Bench Press 5-3-1+'' (09.26.2012)</span><o:p></o:p></b></div>
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<b>Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.</b><br />
<b><br /></b>
<b>5 x 40% (warm-up)</b><br />
<b>5 x 50% (warm-up)</b><br />
<b>3 x 60% (warm-up)</b><br />
<b>5 x 75%</b><br />
<b>3 x 85%</b><br />
<b>1+ x 95%</b><br />
<b><br /></b></div>
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<b>Notes: <a style="font-weight: bold;" href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a><o:p></o:p></b></div>
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<b><a style="font-weight: bold;" href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet">Wendler's 5-3-1 Training Spreadsheet</a><o:p></o:p></b></div>
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<b><span style="color: #cc0000;"><br /></span></b></div>
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<b><span style="color: #cc0000;">''Weight Of The World'' (09.26.2012)</span><o:p></o:p></b></div>
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<b>Complete 3 Rounds for time of<o:p></o:p></b></div>
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<b>40 x DB Walking Lunges (50/35lbs-alt.legs)<o:p></o:p></b></div>
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<b>30 x Sumo Deadlift High Pull (95/65lbs)<o:p></o:p></b></div>
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<b>20 x DB Reverse Walking Lunges (50/35lbs-alt.legs)<o:p></o:p></b></div>
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<b>10 x Turkish Get-ups (24/16kg-alt.arms)<o:p></o:p></b></div>
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<o:p><b><br />
</b></o:p></div>
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<o:p><b>Notes: This should be awesomely 'grip-tastic'. It's almost magical how much heavier each round seems to get... What? Yessssssss.</b></o:p><br />
<b>Oh, and just a hint for the walking lunges forward and reverse; If you constantly feel you are falling sideways open the width of your stance and maintain the space between your feet during the walks forward and back. Keeping the feet close to in-line is a common practice that many athletes accidentally execute during lunges that add a serious degree of difficulty.</b><br />
<b>On an additional note, breaking the movement down into a mental game is highly recommended. Try thinking through the process of Step, then lower rear knee to ground while front knee remains BEHIND toes, Rise, Step, Repeat... This has two values in practice: 1. Reinforcing safe and proper body position through the lunges (avoiding the common 'knee slide' issue) 2. Gives everyone something to focus on besides the repetitive thought process of how hellish training can be. Get some, freaks.</b></div>
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<o:p><b><br />
</b></o:p></div>
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<b><a style="font-weight: bold;" href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a><o:p></o:p></b></div>
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<b><br /></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhQuwXmsxNxPmYWtETGIWwwxgUE3PjTBiihVvG7KUm0ZdLVpyAfLR9J1HJNGQi5MD99hKXPasFFcN88SDllD1mdKuIFXDdHbw9X9_eIVJevavCivxkGl60gfeIArjOlKdPCHaBd6cjPmY/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhQuwXmsxNxPmYWtETGIWwwxgUE3PjTBiihVvG7KUm0ZdLVpyAfLR9J1HJNGQi5MD99hKXPasFFcN88SDllD1mdKuIFXDdHbw9X9_eIVJevavCivxkGl60gfeIArjOlKdPCHaBd6cjPmY/s1600/CFETeamslogo12.jpg" /></a><b><span style="color: #cc0000;">CrossFit Endurance WOD (09.26.2012)</span><o:p></o:p></b></div>
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<b>''Time Trial''<o:p></o:p></b></div>
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<b>Swim: 20 minutes<o:p></o:p></b></div>
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<b>Bike: 60 minutes<o:p></o:p></b></div>
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<b>Run: 60 minutes<o:p></o:p></b></div>
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<b>C2: 20 minutes<o:p></o:p></b></div>
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<b><br /></b></div>
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<b>Post distances to comments.</b><o:p></o:p></div>
Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-2564600064815594464.post-46682469318309053162012-09-26T04:05:00.003-04:002012-09-26T04:05:51.070-04:00"Tabata This!" (09.25.2012)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibi7u8WxtZ05oGvHk51nw-Cam7567eAwNHDPAi_j9suvD6ZRMEAuLAIvIUtbrFOsr6k741LG75kXQt9J2Zyhj1KuTltxtOcDJiMgKSas72m8f2Xd57dc0WjV5Z0ZaHCisiLSeObS50ihI/s1600/017.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibi7u8WxtZ05oGvHk51nw-Cam7567eAwNHDPAi_j9suvD6ZRMEAuLAIvIUtbrFOsr6k741LG75kXQt9J2Zyhj1KuTltxtOcDJiMgKSas72m8f2Xd57dc0WjV5Z0ZaHCisiLSeObS50ihI/s400/017.JPG" width="400" /></a></div>
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<b><span style="color: #cc0000;">Warm-up Drills (09.25.2012)</span><o:p></o:p></b></div>
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<b>Run 800m<o:p></o:p></b></div>
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<b>''Burgener Drill'' (2Rnds)<o:p></o:p></b></div>
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<b>9 Fundamentals x 5 reps each<o:p></o:p></b></div>
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<b>-Individual Mobility (5-8 Minutes)<o:p></o:p></b></div>
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<br /></div>
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<b><span style="color: #cc0000;">"Tabata This!" (09.25.2012)</span><o:p></o:p></b></div>
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<b>Tabata x Row<o:p></o:p></b></div>
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<b>Rest 1 minute<o:p></o:p></b></div>
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<b>Tabata x Squat<o:p></o:p></b></div>
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<b>Rest 1 minute<o:p></o:p></b></div>
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<b>Tabata x Pull-up<o:p></o:p></b></div>
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<b>Rest 1 minute<o:p></o:p></b></div>
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<b>Tabata x Push-up<o:p></o:p></b></div>
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<b>Rest 1 minute<o:p></o:p></b></div>
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<b>Tabata x Abmat Sit-up<o:p></o:p></b></div>
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<br /></div>
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<b>Notes: The Tabata interval sequence is 8 Rounds of :20
seconds of maximal effort work followed by :10 seconds of rest.<o:p></o:p></b></div>
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<b>Score the least number of reps performed for all movements
except the Rower, which is scored by calories.<o:p></o:p></b></div>
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<br /></div>
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<b>Post individual movement scores and totals to comments.<o:p></o:p></b></div>
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<br /></div>
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<b>Notes: Consider this a dry run for the work/recovery mindset,
one of the Paleo Challenge tests will be an interestingly ‘unique’ Tabata protocol
WOD… YESSSSS! Carry on.<o:p></o:p></b></div>
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<br /></div>
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<b><span style="color: #cc0000;">Skill Development (09.25.2012)</span><o:p></o:p></b></div>
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<b>Active Recovery! You’ll need it, freaks, as this week will
only get more thrilling as it unfolds…<o:p></o:p></b></div>
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<br /></div>
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<b><a style="font-weight: bold;"
href="http://mobilitywod.blogspot.com/" target="_top"
title="Mobility WOD">Mobility WOD</a><o:p></o:p></b></div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-WhtrBLh0xQ0cvpDf-sS21XL96h6BaH01a-aEFgzY6qAqQrsO1whpfK3HHGqRcpsuyT9mv0vV0s7Le_uOUtV1OFVponD4HGmboGzUJ6qt_wNpKDoqmbr09DTyY8vNV1POoPF8oiPIcYY/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-WhtrBLh0xQ0cvpDf-sS21XL96h6BaH01a-aEFgzY6qAqQrsO1whpfK3HHGqRcpsuyT9mv0vV0s7Le_uOUtV1OFVponD4HGmboGzUJ6qt_wNpKDoqmbr09DTyY8vNV1POoPF8oiPIcYY/s1600/CFETeamslogo12.jpg" /></a></div>
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<b><span style="color: #cc0000;">CrossFit Endurance WOD (09.25.2012)</span><o:p></o:p></b></div>
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<b>''20 Minute AMRAP x Repeats''<o:p></o:p></b></div>
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<b>Swim: 50m, Rest 30 sec<o:p></o:p></b></div>
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<b>Bike: 1/4mile, Rest 30sec<o:p></o:p></b></div>
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<b>Run: 200m, Rest 30 sec<o:p></o:p></b></div>
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<b>C2: 200m, Rest 30 sec<o:p></o:p></b></div>
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<br /></div>
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<b>Notes: Complete as many rounds as possible in the 20
minutes, rest time is included.<o:p></o:p></b></div>
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<br /></div>
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<b>Post rounds completed to comments.</b><o:p></o:p></div>
Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-2564600064815594464.post-27777831716985037822012-09-26T04:03:00.001-04:002012-09-26T04:03:18.558-04:00''Emilia Isabel'' (09.24.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVNFTVUM_vin1ylwYW_d3K7QoMFinArm-uScOCUd6Tim6EpJiiRkngwJKgWtqQw3q21D6t07aH299UaqZu0JlWRLsAJdXEKLqhT25-AeUvrszvjCayLzEArRbAHSYLSdnkx4xmEUd-bSk/s1600/35486_10100750771145558_2012931232_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVNFTVUM_vin1ylwYW_d3K7QoMFinArm-uScOCUd6Tim6EpJiiRkngwJKgWtqQw3q21D6t07aH299UaqZu0JlWRLsAJdXEKLqhT25-AeUvrszvjCayLzEArRbAHSYLSdnkx4xmEUd-bSk/s400/35486_10100750771145558_2012931232_n.jpg" width="298" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.24.2012)</span></b><br />
<b>Run 800m</b><br />
<b>''Burgener Drill'' (3Rnds)</b><br />
<b>2 Rounds for Quality of</b><br />
<b>5 x Snatch Grip Deadlift (45lbs)</b><br />
<b>5 x Hang Power Snatch (45lbs)</b><br />
<b>5 x Overhead Squat (45lbs)</b><br />
<b>-10 Minutes of Snatch Movement Review, Warm-up, and Practice</b><br />
<b>-Individual Mobility (5-8 Minutes)</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">''Emilia Isabel'' (09.24.2012)</span></b><br />
<b>Against a 20:00 Running Clock attempt to complete the following:</b><br />
<b>100 x Snatch (95/65lbs)</b><br />
<b><br /></b>
<b>Notes: Every minute on the minute perform 5 x Burpees…. Congratulations to the Licciardi’s on their beautiful baby daughter! (This was 100% Jeff’s Idea of a WOD)</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br /></b>
<b><span style="color: #cc0000;">CrossFit Endurance WOD (09.24.2012)</span></b><br />
<b>''4x5/3''</b><br />
<b>Swim, Bike, Run, or Row (C2)</b><br />
<b>4 Rounds of</b><br />
<b>5 min on x 3 min rest</b><br />
<b><br /></b>
<b>Post distances/splits to comments.</b>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2564600064815594464.post-22555999158624225892012-09-22T02:46:00.003-04:002012-09-22T02:46:21.124-04:00''Open Gym 9-11am'' (09.22.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb2-hnWyH-kb0jKFWGWA3y8M7adR3q0OT8Mw1K9Bz4wWXpeK5hGwP26OtPOQq_aW6x_gddeMq_AnX3BjAWQ6s5xJ6fFotgsvwN3pjg8bui6Oh8GEr3SoBF2UkKhztTAwM4NYe46zfz85g/s1600/023.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb2-hnWyH-kb0jKFWGWA3y8M7adR3q0OT8Mw1K9Bz4wWXpeK5hGwP26OtPOQq_aW6x_gddeMq_AnX3BjAWQ6s5xJ6fFotgsvwN3pjg8bui6Oh8GEr3SoBF2UkKhztTAwM4NYe46zfz85g/s400/023.JPG" width="266" /></a></div>
<span style="color: #cc0000;"><b><i>Now there is one helluva Sock Foul... Nice work, Joshtache, Master Fogle would be proud. What? Shhhhh.</i></b></span><br />
<br />
<b><span style="color: #cc0000;">Open Gym Hours: Saturday 9-11am</span></b><br />
<b><span style="color: #cc0000;"><br /></span></b>
<b><span style="color: #cc0000;"><br /></span></b>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-2564600064815594464.post-89248958841297007112012-09-20T23:03:00.005-04:002012-09-21T07:45:04.276-04:00''Weighted/Deadhang Pull-up Ascension Ladder & Gasshuku'' (09.20.2012)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX6SY-oguMyd9mjBa_SVCWkNN80TOT0WsCoHJjFaYmSrFpXXapVoO3J8-xxUIntWV5RywH_5TpyQi0bUA1CRNUU7x3VfS9kbBCy4_14oLlMvfaCWJXVJ3_zpLfr4d2EvaJ7HSQt0QqiMI/s1600/75117_4678477002911_880446911_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX6SY-oguMyd9mjBa_SVCWkNN80TOT0WsCoHJjFaYmSrFpXXapVoO3J8-xxUIntWV5RywH_5TpyQi0bUA1CRNUU7x3VfS9kbBCy4_14oLlMvfaCWJXVJ3_zpLfr4d2EvaJ7HSQt0QqiMI/s400/75117_4678477002911_880446911_n.jpg" width="400" /></a><i>“Why do you want to shut out of your life any uneasiness, any misery, any depression, since after all you don't know what work these conditions are doing inside you? Why do you want to persecute yourself with the question of where all this is coming from and where it is going? Since you know, after all, that you are in the midst of transitions and you wished for nothing so much as to change. If there is anything unhealthy in your reactions, just bear in mind that sickness is the means by which an organism frees itself from what is alien; so one must simply help it to be sick, to have its whole sickness and to break out with it, since that is the way it gets better.” </i><br />
― Rainer Maria Rilke, Letters to a Young Poet<br />
<b><span style="color: #cc0000;"><br />
</span></b> <b><span style="color: #cc0000;">Warm-up Drills (09.20.2012)</span></b><br />
<b>Run 800m</b><br />
<b>''Burgener Drill'' (2Rnds/PVC)</b><br />
<b>2 Rounds of</b><br />
<b>20ft Duck Walk</b><br />
<b>20ft Crab Walk</b><br />
<b>20ft Bear Crawl</b><br />
<b>20ft Leg Kicks</b><br />
<b>20ft Lateral Lunges</b><br />
<b>20ft Inchworms/Hollow Support</b><br />
<b><br />
</b> <b><span style="color: #cc0000;">''Weighted/Deadhang Pull-up Ascension Ladder'' (09.20.2012)</span></b><br />
<b>Every minute on the minute execute the prescribed number of Weighted/Deadhang pull-ups. On the first minute perform one Weighted Pull-up, on the second perform two Weighted Pull-ups, on the third minute perform three Weighted Pull-ups... Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.</b><br />
<b>If you have a number for your 1-Rep maximum Weighted Pull-up use 50% of that load for this workout. If you are still scaling Pull-ups substitute in 1 x Deadhang Pull-up (modified as needed) for each Weighted Pull-up.</b><br />
<b><br />
</b> <b>Notes: <a href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<a href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet"><b>Wendler's 5-3-1 Training Spreadsheet</b></a><br />
<b><br />
</b> <b><span style="color: #cc0000;">''Gasshuku'' (09.20.2012)</span></b><br />
<b>Complete for time:</b><br />
<b>5 x Overhead Squat</b><br />
<b>12 x 'Unbroken' KB Swings (American)</b><br />
<b>30 x Double-unders</b><br />
<b>4 x Overhead Squat</b><br />
<b>12 x 'Unbroken' KB Swings (American)</b><br />
<b>30 x Double-unders</b><br />
<b>3 x Overhead Squat</b><br />
<b>12 x 'Unbroken' KB Swings (American)</b><br />
<b>30 x Double-unders</b><br />
<b>2 x Overhead Squat</b><br />
<b>12 x 'Unbroken' KB Swings (American)</b><br />
<b>30 x Double-unders</b><br />
<b>1 x Overhead Squat</b><br />
<b>12 x 'Unbroken' KB Swings (American)</b><br />
<b>30 x Double-unders</b><br />
<b><br />
</b> <b>Notes: Choose and Overhead Squat weight that is challenging for a set of 5 reps. Work form and technique and establish a baseline for this technical and difficult movement to master. Those unable to currently Overhead Squat safely with a load should substitute in Front Squats and work with coaches prior to get some practice in with the actual movement. Get some, freaks!</b><br />
<b><br />
</b> <a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br />
</b> <b><span style="color: #cc0000;">CrossFit Endurance Rest Day (09.20.2012)</span></b>Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-2564600064815594464.post-49187851910437738522012-09-20T22:51:00.001-04:002012-09-20T22:53:05.236-04:00''Bench Press 3-3-3+ & Quad Sweep'' (09.20.2012)<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3te2wRnRFLBIWyk2bs9HIVJdRX_PjAz1b8RtgGmTdVtB4ns6NdvR9i35cCr1eS2xRHL1DLaIfNnEOVFPk5qhLTcy1CnPR1uk5gzC9eWs-18xzfh0u60kGsct7YTbSyGLTUttPxrJ4foc/s1600/MarleneRun!+(1+of+1).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3te2wRnRFLBIWyk2bs9HIVJdRX_PjAz1b8RtgGmTdVtB4ns6NdvR9i35cCr1eS2xRHL1DLaIfNnEOVFPk5qhLTcy1CnPR1uk5gzC9eWs-18xzfh0u60kGsct7YTbSyGLTUttPxrJ4foc/s400/MarleneRun!+(1+of+1).jpg" width="203" /></a><b><span style="color: #cc0000;">Warm-up Drills (09.20.2012)</span></b><br />
<b>Row 1000m (Damper on 1-3)</b><br />
<b>3 Rounds for Quality</b><br />
<b>7 x Med Ball Cleans (40/20)</b><br />
<b>7 x Burpees</b><br />
<b>-Shoulder Dislocates</b><br />
<b>-Groiners</b><br />
<b>-Sumo Squats</b><br />
<b>-ITB Stretch</b><br />
<b>-Calf/Soleus Stretch</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">''Bench Press 3-3-3+'' (09.20.2012)</span></b><br />
<b>Work through the following sets of Bench Press using the percentage based sets outlined below.</b><br />
<b>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.</b><br />
<b>The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.</b><br />
<b><br /></b>
<b>5 x 40% (warm-up)</b><br />
<b>5 x 50% (warm-up)</b><br />
<b>3 x 60% (warm-up)</b><br />
<b>3 x 70%</b><br />
<b>3 x 80%</b><br />
<b>3+ x 90%</b><br />
<b><br /></b>
<b>Notes: <a href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<a href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet"><b>Wendler's 5-3-1 Training Spreadsheet</b></a><br />
<b><span style="color: #cc0000;"><br /></span></b>
<b><span style="color: #cc0000;">''Quad Sweep?'' (09.20.2012)</span></b><br />
<b>For Time</b><br />
<b>Run 800m</b><br />
<b>Then...</b><br />
<b>21-18-15-12-9-6 of</b><br />
<b>Wallball</b><br />
<b>GHD Sit-ups</b><br />
<b>Then...</b><br />
<b>Run 800m</b><br />
<b><br /></b>
<b>Post times to comments.</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br /></b>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin0ca07RQuA0zs5zf3AsKaCP_Eq-mE5pVXWCDcQcMiqIjr4GXpOGI42GQ2ALibgCU4gq9tGwCoVWdyCoXqLubFoXet5TZrvG43YK5GHBYxF__2s7BtEy_-i9xLir-DFEZ-ggiSK-ejDx8/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin0ca07RQuA0zs5zf3AsKaCP_Eq-mE5pVXWCDcQcMiqIjr4GXpOGI42GQ2ALibgCU4gq9tGwCoVWdyCoXqLubFoXet5TZrvG43YK5GHBYxF__2s7BtEy_-i9xLir-DFEZ-ggiSK-ejDx8/s1600/CFETeamslogo12.jpg" /></a><b><span style="color: #cc0000;">CrossFit Endurance WOD (09.20.2012)</span></b><br />
<b>''12x1min''</b><br />
<b>Swim, Bike, Run, or Row (C2)</b><br />
<b>12 Rounds of</b><br />
<b>1 minute on x :30 rest</b><br />
<b><br /></b>
<b>Post distances to comments.</b>Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-2564600064815594464.post-26210711444498698202012-09-20T22:47:00.000-04:002012-09-20T22:47:09.996-04:00''Deadlift 5-5-5+ & Fun Sponge'' (09.19.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8AanVclnm2ISo6t8bDFpaLLDylpLZtBCpeldkCLO_9M9ZWEap8E4OwGpT70EtaNLRdoufKha2zgKK2j3CchYADuvo39_fscM3oIm2njvh_mZkIbujeIQD4mu5bEKPL30S6cctjNcZijY/s1600/162.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8AanVclnm2ISo6t8bDFpaLLDylpLZtBCpeldkCLO_9M9ZWEap8E4OwGpT70EtaNLRdoufKha2zgKK2j3CchYADuvo39_fscM3oIm2njvh_mZkIbujeIQD4mu5bEKPL30S6cctjNcZijY/s400/162.JPG" width="400" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.19.2012)</span></b><br />
<b>Run 800m</b><br />
<b>''Burgener Drill'' (3Rnds/PVC)</b><br />
<b>3 Rounds for Quality of</b><br />
<b>5 x Deadhang Chin-ups</b><br />
<b>10 x Hand Release Push-ups</b><br />
<b>15 x Russian KB Swings</b><br />
<b>5 to 8 Minutes of Individual Mobility</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">''Deadlift 5-5-5+'' (09.19.2012)</span></b><br />
<b>Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.</b><br />
<b><br /></b>
<b>5 x 40% (warm-up)</b><br />
<b>5 x 50% (warm-up)</b><br />
<b>3 x 60% (warm-up)</b><br />
<b>5 x 65%</b><br />
<b>5 x 75%</b><br />
<b>5+ x 85%</b><br />
<b><br /></b>
<b>Notes: <a href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<a href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet"><b>Wendler's 5-3-1 Training Spreadsheet</b></a><br />
<b><br /></b>
<b><span style="color: #cc0000;">''Fun Sponge'' (09.19.2012)</span></b><br />
<b>10 Rounds of each movement, rep schemes as follows per round:</b><br />
<b>Pull-ups x 10-9-8-7-6-5-4-3-2-1</b><br />
<b>Ring Push-ups x 10-9-8-7-6-5-4-3-2-1</b><br />
<b>Ground-2-Overhead x 1-2-3-4-5-6-7-8-9-10</b><br />
<b><br /></b>
<b>Post times to comments.</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br /></b>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhevyqE2PrNxzdBRXuezfZkgbW8e1Iv9m-HGfuFSxYLB3fR5u-Bik7y-ysWwAURlDz5I_uiXMoihfE98ui98UK3QmZqpqjEQQk1LFu8va3CZeS9jjHF9pDihpHid03wxWM2mjJANSCfQOQ/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhevyqE2PrNxzdBRXuezfZkgbW8e1Iv9m-HGfuFSxYLB3fR5u-Bik7y-ysWwAURlDz5I_uiXMoihfE98ui98UK3QmZqpqjEQQk1LFu8va3CZeS9jjHF9pDihpHid03wxWM2mjJANSCfQOQ/s1600/CFETeamslogo12.jpg" /></a><b><span style="color: #cc0000;">CrossFit Endurance WOD (09.19.2012)</span></b><br />
<b>''Time Trial''</b><br />
<b>Swim: 600m</b><br />
<b>Bike: 8mi</b><br />
<b>Run: 2.5mi</b><br />
<b>C2: 2km</b><br />
<b><br /></b>
<b>Post times to comments.</b>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-2564600064815594464.post-87370218742573889912012-09-20T22:40:00.000-04:002012-09-20T22:40:56.552-04:00''The 9 Fundamental Circles of Hell'' (09.18.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEPcO6lsANkm8Bq4TQliRoXz9njahvwQL6CFLnpRMMOQS5VPw32iD2qHrUhoXYnpyEUTCOJs9U0xm7ABaHyGRoI-pjQ1zGj6pWzYoW5JVPoV3GW4D2LuIccT4_mDIG_bGeh5szwxLIPSY/s1600/245.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEPcO6lsANkm8Bq4TQliRoXz9njahvwQL6CFLnpRMMOQS5VPw32iD2qHrUhoXYnpyEUTCOJs9U0xm7ABaHyGRoI-pjQ1zGj6pWzYoW5JVPoV3GW4D2LuIccT4_mDIG_bGeh5szwxLIPSY/s400/245.JPG" width="400" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.18.2012)</span></b><br />
<b>3:00 x Speed Rope</b><br />
<b>9 Fundamentals x 5 reps each</b><br />
<b>5-8 minutes Individual Mobility</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">''The 9 Fundamental Circles of Hell'' (09.18.2012)</span></b><br />
<b>There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount. </b><br />
<b>The order of movements added each round is as follows:</b><br />
<b>Medicine Ball Cleans (20lbs)</b><br />
<b>Push Jerk (65lbs)</b><br />
<b>Overhead Squat (65lbs)</b><br />
<b>Sumo Deadlift High-Pull (95lbs)</b><br />
<b>Push Press (65lbs)</b><br />
<b>Front Squat (65lbs)</b><br />
<b>Deadlift (95lbs)</b><br />
<b>Press (65lbs)</b><br />
<b>Air Squat</b><br />
<b><br /></b>
<b>Post times to comments.</b><br />
<b><br /></b>
<b>Notes: <a href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<a href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet"><b>Wendler's 5-3-1 Training Spreadsheet</b></a><br />
<b><br /></b>
<b><span style="color: #cc0000;">Skill Development (09.18.2012)</span></b><br />
<b>Cumulative 1-2:00 of L-sit/V-sit on Paralettes or Rings</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><span style="color: #cc0000;"><br /></span></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTxHZvRj-24uO-m8n1BwY25Me88fYRc4xKpw4bbKwbzFl3VK3jSN-7_x98_BrXAtEvAJ1ZywPpCH_fqM8ygios4JwvkRS2M43eqcuwYMOzOOrUUoW2HULt-mvFpiH0FjPLr1vsra5x2ug/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTxHZvRj-24uO-m8n1BwY25Me88fYRc4xKpw4bbKwbzFl3VK3jSN-7_x98_BrXAtEvAJ1ZywPpCH_fqM8ygios4JwvkRS2M43eqcuwYMOzOOrUUoW2HULt-mvFpiH0FjPLr1vsra5x2ug/s1600/CFETeamslogo12.jpg" /></a></div>
<b><span style="color: #cc0000;">CrossFit Endurance WOD (09.18.2012)</span></b><br />
<b>''3x1:1''</b><br />
<b>Swim, Bike, Run, or Row (C2)</b><br />
<b>3 Rounds of</b><br />
<b>3:00 on x 3:00 rest</b><br />
<b><br /></b>
<b>Post distances to comments.</b>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2564600064815594464.post-70704898325243412932012-09-20T22:33:00.000-04:002012-09-20T22:33:03.482-04:00''Thruster 1RM & 2KTT'' (09.17.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1-0jh23YJt4B4Tw8stUeQMFYW6q40syDWzHLPOfPeuI8HimLsPjARuZrfOWv0-Hbpx4UxHEVhwWRfaiME4tWBR_vmkxWVpdHxJwge-UXWRvT1C4VW9fPvwGwQSfhS67tsewQdcbOeLuQ/s1600/103.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1-0jh23YJt4B4Tw8stUeQMFYW6q40syDWzHLPOfPeuI8HimLsPjARuZrfOWv0-Hbpx4UxHEVhwWRfaiME4tWBR_vmkxWVpdHxJwge-UXWRvT1C4VW9fPvwGwQSfhS67tsewQdcbOeLuQ/s400/103.JPG" width="400" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.17.2012)</span></b><br />
<b>Run 800m</b><br />
<b>3 Rounds for Quality of:</b><br />
<b>5 x Deadlift</b><br />
<b>5 x Hang Power Clean</b><br />
<b>5 x Front Squat</b><br />
<b>5 x Press</b><br />
<b>5-8 minutes Individual Mobility</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">''Thruster 1-1-1-1-1'' (09.17.2012)</span></b><br />
<b>Against a 15:00 running clock find a new one rep maximum Thruster</b><br />
<b><br /></b>
<b>Thruster 1-1-1-1-1</b><br />
<b><br /></b>
<b>Notes: <a href="https://docs.google.com/open?id=0B4cZQoEnvq4vODJkZTI1NGEtODgzMC00ZTM2LTliMjEtM2Q5OTE1OGUwMWZi" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<a href="https://docs.google.com/open?id=0B4cZQoEnvq4vY2ExZDY4YTctNzI0Ni00ODNiLThiNDMtOTlkMGY0ZmYwNzFh" target="_top" title="Wendler 5-3-1 Training Spreadsheet"><b>Wendler's 5-3-1 Training Spreadsheet</b></a><br />
<b><br /></b>
<b><span style="color: #cc0000;">''2KTT'' (09.17.2012)</span></b><br />
<b>Row 2000m For Time</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br /></b>
<b><span style="color: #cc0000;">CrossFit Endurance Rest Day (09.17.2012)</span></b>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-2564600064815594464.post-51857824442415440582012-09-15T08:01:00.001-04:002012-09-15T08:01:34.463-04:00<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZhX1dpOo_zvOmNzIfjLsOpLuVWwfAV3Dff_exV2N9z1G3l-RBoJtGPrxMApRYbxGCrIV-XR_Hwrockc-r-By2LOF7iki5_RGqbyKnqMhIIGN0kffPiQ7Mf6QFC79AAJEDz8LcYHknFiU/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZhX1dpOo_zvOmNzIfjLsOpLuVWwfAV3Dff_exV2N9z1G3l-RBoJtGPrxMApRYbxGCrIV-XR_Hwrockc-r-By2LOF7iki5_RGqbyKnqMhIIGN0kffPiQ7Mf6QFC79AAJEDz8LcYHknFiU/s400/photo.JPG" width="400" /></a></div>
<b><span style="color: #cc0000;">Congratulations, Officer DPH!</span></b><br />
<b><span style="color: #cc0000;"><br /></span></b>
<b><span style="color: #cc0000;">Open Gym Hours: Saturday 9-11am</span></b>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-2564600064815594464.post-53358964853330622812012-09-14T04:08:00.001-04:002012-09-14T04:08:24.706-04:00''The Seven: Team Hero WOD'' (09.14.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKJGLNKKhHSYq9G_Q_lC0Z0PA_Zx7MJvywsVmFTWC60aAg6CyJ2_H7NLSM2BPKJkxcdGHP2v3Fs3Xzx4yQjRp5Pyl1NtpUxAyboq2FcxVoEJPaEnq2gMX5X1WFPbEJbgGi1mFPdZkd27w/s1600/YUP+203.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKJGLNKKhHSYq9G_Q_lC0Z0PA_Zx7MJvywsVmFTWC60aAg6CyJ2_H7NLSM2BPKJkxcdGHP2v3Fs3Xzx4yQjRp5Pyl1NtpUxAyboq2FcxVoEJPaEnq2gMX5X1WFPbEJbgGi1mFPdZkd27w/s400/YUP+203.JPG" width="400" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.14.2012)</span></b><br />
<b>Run 800m</b><br />
<b>3 Rounds of</b><br />
<b>7 x Burpee Jumping Pull-ups</b><br />
<b>7 x Knees-2-Elbows</b><br />
<b>-5 to 8 Minutes Individual Mobility Drills</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">''The Seven: Team Hero WOD'' (09.14.2012)</span></b><br />
<b>7 Rounds for time of</b><br />
<b>7 x Handstand Push-ups</b><br />
<b>7 x Thrusters (135/95lbs)</b><br />
<b>7 x Knees-2-Elbows</b><br />
<b>7 x Deadlift (245lbs)</b><br />
<b>7 x Burpees</b><br />
<b>7 x KB Swings (32/24kg)</b><br />
<b>7 x Pull-ups</b><br />
<b><br /></b>
<b>Notes: In teams of two each athlete will complete a movement's 7 rep workload before tagging his/her teamate and supporting them as they do the same. Continue in this fashion for as long as you can, doing everything possible to execute each effort 'unbroken'. Depending upon the level/instensity/proficiency/time constraints of each class and team we will be adjusting the total number of rounds, time cap duration, etc. as necessary so that everyone can have a great time with this training and still get a h@ll of a lot out of it.</b><br />
<b><br /></b>
<b>Notes:<a href="http://www.exrx.net/Calculators/OneRepMax.html" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br /></b>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX5sRZuhua7jtH3Vt5fM934lnwz4rPjJX9CoWyI8EH3fDFKJ1hkJxDWiP5RJ5R7AGo_GZvv4JMG9f0SRN2lzCjw5-TpDEr0HPeT8SiSS2hvaChFkm5pdz5_HyIAlJSJ1sImA1yqrow5go/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhX5sRZuhua7jtH3Vt5fM934lnwz4rPjJX9CoWyI8EH3fDFKJ1hkJxDWiP5RJ5R7AGo_GZvv4JMG9f0SRN2lzCjw5-TpDEr0HPeT8SiSS2hvaChFkm5pdz5_HyIAlJSJ1sImA1yqrow5go/s1600/CFETeamslogo12.jpg" /></a><b><span style="color: #cc0000;">CrossFit Endurance WOD (09.14.2012)</span></b><br />
<b>''Time Ladder''</b><br />
<b>Swim, Bike, Run, or Row (C2)</b><br />
<b>0:45 on x 0:45 off,</b><br />
<b>1:30 on x 1:30 off,</b><br />
<b>3:00 on x 3:00 off,</b><br />
<b>6:00 on x 6:00 off,</b><br />
<b>3:00 on x 3:00 off,</b><br />
<b>1:30 on x 1:30 off,</b><br />
<b>0:45 on x Done.</b><br />
<b><br /></b>
<b>Post distances to comments.</b>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-2564600064815594464.post-70182144343122234232012-09-13T04:45:00.000-04:002012-09-13T04:45:25.214-04:00''Deadhang Pull-ups 1-1-1-1-1 & Karen's Got The Runs'' (09.13.2012)<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrK75W3zwfVQXryEKbOlN3KtIBb5qNn2WNq2Sbup3U-nZDQvoFRJdmdhKcBtot8Iilq2-YZgz3CDpULd5DXGQ2m_xoIVmV_Gd2CxbmTYIXSqN3dR58haRDlUIi8bQ37ABLgbDjoChcNDA/s1600/281.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrK75W3zwfVQXryEKbOlN3KtIBb5qNn2WNq2Sbup3U-nZDQvoFRJdmdhKcBtot8Iilq2-YZgz3CDpULd5DXGQ2m_xoIVmV_Gd2CxbmTYIXSqN3dR58haRDlUIi8bQ37ABLgbDjoChcNDA/s400/281.JPG" width="266" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.13.2012)</span></b><br />
<b>Run 800m</b><br />
<b>2 Rounds for Quality of:</b><br />
<b>5 x Deadlift (45lbs)</b><br />
<b>5 x Hang Power Clean (45lbs)</b><br />
<b>5 x Thrusters (45lbs)</b><br />
<b>15 x Abmat Sit-ups</b><br />
<b>-5 to 8 Minutes of Individual Mobility Drills</b><br />
<b><br />
</b> <b><span style="color: #cc0000;">''Deadhang Pull-ups 1-1-1-1-1'' (09.13.2012)</span></b><br />
<b>Using Deadhang Pull-ups work up to a 1 rep maximum. Rest 2:00 before proceeding through an attempt at establishing the maximum number of strict, Deadhang Pull-up Repetitions possible 'Unbroken'.</b><br />
<b><br />
</b> <b>Weighted Deadhang Pull-ups 1-1-1-1-1</b><br />
<b>Rest 2:00</b><br />
<b>Max Reps x Pull-ups (Bodyweight/Strict)</b><br />
<b><br />
</b> <b>Notes: Use band progressions as necessary. Those that aren't ready for Deadhang Pull-ups will work through two rounds of 5-4-3-2-1 reps of their current band assisted Deadhang Pull-ups with strict form/execution. Rest as needed between efforts, breaking up sets as necessary; for scaling purposes 30 reps of strict form, no kipping Pull-ups are what we consider the priority today. Get some, freaks!</b><br />
<b><br />
</b> <b>Notes:<a href="http://www.exrx.net/Calculators/OneRepMax.html" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<b><br />
</b> <b><span style="color: #cc0000;">''Karen's Got The Runs'' (09.13.2012)</span></b><br />
<b>Complete the following workload for time using as few sets as possible and partitioning reps/movements as necessary:<br />
150 x Wallball (20/14lbs)<br />
150 x Double-unders<br />
<br />
Notes: Athletes may partition sets/reps/movements as desired over the course of this training evolution (much like our 'Choose Your Own Adventure' training format). <br />
The additional booby trap found in this WOD is clearly the 200m Running foul, which adds time onto the athlete's final score but still must be completed before anyone is permitted to resume striving towards completing the initial workload. <br />
Any time an athlete fails or stops a set of Double-unders or Wallball shots it earns them the Foul (Run 200m). <br />
Personal approaches to strategy and an understanding of established strengths, weaknesses, and tools to circumvent performance limitations must become the primary school of thought today. Discipline and an objective yet driven mindset will most likely be that which prevails among the epic depth of testosterone driven competitive attitudes that have recently shown themselves in the area. <br />
Good luck, freaks, it's about to get real.<br />
</b> <b><br />
</b> <b><a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a></b><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWUXwDQcph90tz08JXA2oqTHyxjPUD9zUPrbJWBUkcFJexv7UKHIz0RtxMMjsBjlfeBoQ4WZr98qXnLGZxZ1PcesxacUyEji9ixZ-CShaUoECd2iUXyVfKDgvaIXeDS3YE-9_8svdQflE/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWUXwDQcph90tz08JXA2oqTHyxjPUD9zUPrbJWBUkcFJexv7UKHIz0RtxMMjsBjlfeBoQ4WZr98qXnLGZxZ1PcesxacUyEji9ixZ-CShaUoECd2iUXyVfKDgvaIXeDS3YE-9_8svdQflE/s1600/CFETeamslogo12.jpg" /></a> <b><span style="color: #cc0000;">CrossFit Endurance WOD (09.13.2012)</span></b><br />
<b>''2:1 Pacing''</b><br />
<b>Swim, Bike, Run, or Row (C2)</b><br />
<b>8 Rounds of</b><br />
<b>2 min on x 1 min rest</b><br />
<b><br />
</b> <b>Hold distances as consistent as possible.</b><br />
<b><br />
</b> <b>Post distances to comments.</b>Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-2564600064815594464.post-23344853237222222192012-09-12T04:27:00.002-04:002012-09-12T04:31:20.391-04:00''Bench Press 5-5-5+ & Christine'' (09.12.2012)<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwXO9dJ7N4g-0EWbq5OlMZbAE0DCHkHMFsHvkC-ZS8o_pCX-fi9tCMmb-uCgAnB2ezFMjGLQOlVEdEex3MVVBCzsLZSMy5tfOh9hN8t6u0Blmq-fIpb130HT1nnCN9G_X9vZBrJWAGutI/s1600/RajMadUppsx2+(1+of+1).jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwXO9dJ7N4g-0EWbq5OlMZbAE0DCHkHMFsHvkC-ZS8o_pCX-fi9tCMmb-uCgAnB2ezFMjGLQOlVEdEex3MVVBCzsLZSMy5tfOh9hN8t6u0Blmq-fIpb130HT1nnCN9G_X9vZBrJWAGutI/s400/RajMadUppsx2+(1+of+1).jpg" width="275" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.12.2012)</span></b><br />
<b>Run 800m</b><br />
<b>2 Rounds for Quality of</b><br />
<b>5 x Deadhang Chin-ups</b><br />
<b>10 x Push-ups (CFGS)</b><br />
<b>15 x KB Swings (Russian)</b><br />
<b>5 to 8 Minutes Individual Mobility Drills</b><br />
<b><br />
</b> <b><span style="color: #cc0000;">''Bench Press 5-5-5+'' (09.12.2012)</span></b><br />
<b>Work through the following sets of Bench Press using the percentage based sets outlined below.</b><br />
<b>To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.</b><br />
<b>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.</b><br />
<b><br />
</b> <b>5 x 40% (warm-up)</b><br />
<b>5 x 50% (warm-up)</b><br />
<b>3 x 60% (warm-up)</b><br />
<b>5 x 65%</b><br />
<b>5 x 75%</b><br />
<b>5+ x 85%</b><br />
<b><br />
</b> <b>Notes:<a href="http://www.exrx.net/Calculators/OneRepMax.html" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<b><br />
</b> <b><span style="color: #cc0000;">''Christine'' (09.12.2012)</span></b><br />
<b>3 Rounds for time of</b><br />
<b>Row 500m</b><br />
<b>12 x Deadlift (1-1.5xBW)</b><br />
<b>21 x Box Jumps (24/20'')</b><br />
<b><br />
</b> <b><a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a></b><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzo8WVSGpT41G_U2v9iy7zWSAy2XOTfAlDdEyqc4R0cdNUY0CyZ9b4RoX9qWKP-2_Llg5pUEcFXVbmapE0LN2tf9wUxIGacU0Cror8CVLAC2P_LDQ72pxodmEb0qkiyqqcB7c4mYPz5ws/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzo8WVSGpT41G_U2v9iy7zWSAy2XOTfAlDdEyqc4R0cdNUY0CyZ9b4RoX9qWKP-2_Llg5pUEcFXVbmapE0LN2tf9wUxIGacU0Cror8CVLAC2P_LDQ72pxodmEb0qkiyqqcB7c4mYPz5ws/s1600/CFETeamslogo12.jpg" /></a> <b><span style="color: #cc0000;">CrossFit Endurance WOD (09.12.2012)</span></b><br />
<b>''3-5 x Repeats''</b><br />
<b>Swim: 5 x 50m/y with 3 minute recoveries.</b><br />
<b>Bike: 3 x 1k with 5 minute recoveries.</b><br />
<b>Run: 4 x 300m with 5 minute recoveries</b><br />
<b>C2: 4 x 375m with 5 minute recoveries.</b><br />
<b><br />
</b> <b>Post times to comments.</b>Unknownnoreply@blogger.com9tag:blogger.com,1999:blog-2564600064815594464.post-51645716287678757252012-09-11T05:06:00.000-04:002012-09-11T05:06:08.083-04:00''Back Squat 3-3-3-3-3 & Dirty Bit'' (09.11.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE-alux3f5QosUBNDzOzdxksXfpqYcnycnYd1H46BWInlYqRwBwO-HnLdTEa3sFNKUDwdyCPR_jz3q3pLD9Y3OHXwaEFgL5eK5Vdj4Nr9xgz-Yuri0IEyDftT1RI8DU-7A3WOybiyY5g4/s1600/107.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE-alux3f5QosUBNDzOzdxksXfpqYcnycnYd1H46BWInlYqRwBwO-HnLdTEa3sFNKUDwdyCPR_jz3q3pLD9Y3OHXwaEFgL5eK5Vdj4Nr9xgz-Yuri0IEyDftT1RI8DU-7A3WOybiyY5g4/s400/107.JPG" width="400" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.11.2012)</span></b><br />
<b>Run 800m</b><br />
<b>12-9-6 reps for Quality of</b><br />
<b>Burpees</b><br />
<b>Medicine Ball Cleans (slammers@40/20lbs)</b><br />
<b>Toes-2-Bar/Knees-2-Elbows/V-ups/Supine Leg Raises (*Choose 1)</b><br />
<b>*Mobility Drills of choice, pick one new one you have not tried yet that is from an area you actually consider yourself capable and strong in as a CrossFitter. Jedi Mind Tricks, 3-2-1-Go. Fasterrrrrrr.</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">''Back Squat 3-3-3-3-3'' (09.11.2012)</span></b><br />
<b>Work through the following sets/reps, going only as heavy as ideal technical execution allows while chasing/establishing a new 3 rep maximum.</b><br />
<b><br /></b>
<b>Back Squat 3-3-3-3-3</b><br />
<b><br /></b>
<b>Notes: Warm-up sets and reps are not listed as part of the five working sets above, use two to three progressively heavier sets of 3-5 reps each to prime yourselves for the workload ahead.</b><br />
<b><br /></b>
<b>Notes:<a href="http://www.exrx.net/Calculators/OneRepMax.html" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<b><br /></b>
<b><span style="color: #cc0000;">''Dirty Bit'' (09.11.2012)</span></b><br />
<b>Complete the following for time</b><br />
<b>5 x Muscle-ups</b><br />
<b>10 x Handstand Push-ups</b><br />
<b>20 x Box Jumps (24/20'')</b><br />
<b>30 x KB Swings (24/16kg)</b><br />
<b>40 x Wallball (20/14lbs)</b><br />
<b>50 x Medicine Ball Cleans (</b>S<b>lammers@40/20lbs</b> <b>)</b><br />
<b>60 x GHD Sit-ups</b><br />
<b><br /></b>
<b>Post times to comments.</b><br />
<b><br /></b>
<a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD"><b>Mobility WOD</b></a><br />
<b><br /></b>
<b><span style="color: #cc0000;">CrossFit Endurance Rest Day (09.11.2012)</span></b>Unknownnoreply@blogger.com7tag:blogger.com,1999:blog-2564600064815594464.post-64886391822635904632012-09-10T02:14:00.002-04:002012-09-10T02:15:48.573-04:00''Brokedown Palace II: Elizabelle's In Hell'' (09.10.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoT1p3r2kwidgAvmUXi38kntJAIYxlhEU3CCDgeBXOhFgQT5iIl1184wQIIzVBeymGRVwKCJlyhQg_OuqKKez7DLqXavdG2SEpdXJnmiIypSzhZUNI1WZ0jx-7UePc0Kh0yKoGzckVbSA/s1600/268.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoT1p3r2kwidgAvmUXi38kntJAIYxlhEU3CCDgeBXOhFgQT5iIl1184wQIIzVBeymGRVwKCJlyhQg_OuqKKez7DLqXavdG2SEpdXJnmiIypSzhZUNI1WZ0jx-7UePc0Kh0yKoGzckVbSA/s400/268.JPG" width="400" /></a></div>
<b><span style="color: #cc0000;">Warm-up Drills (09.10.2012)</span></b><br />
<b>Row 750m</b><br />
<b>2 Rounds for Quality of</b><br />
<b>''Burgener Drill'' (45lbs/PVC)</b><br />
<b>2-4 Rounds for Quality of</b><br />
<b>2 x Power Snatch (45lbs)</b><br />
<b>4 x Static Dips</b><br />
<b>30 x Single-unders/15 xDouble-unders</b><br />
<b>**Movement practice, review, and refinement + additional mobility work of choice .</b><br />
<b><br /></b>
<b><br /><br /></b>
<b><span style="color: #cc0000;">''Brokedown Palace II: Elizabelle's In Hell'' (09.10.2012)</span></b><br />
<b>Complete as many rounds/reps as possible in 7:00 of</b><br />
<b>3 x Power Snatch (135/95lbs)</b><br />
<b>10 x Ring Dips/Static Dips</b><br />
<b>30 x Double-unders</b><br />
<b>**Rest 2:00; </b><b>Then...</b><br />
<b>Complete as many rounds/reps as possible in 6:00 of</b><br />
<b>2 x Power Snatch (135/95lbs)</b><br />
<b>7 x Ring Dips/Static Dips</b><br />
<b>20 x Double-unders</b><br />
<b>**Rest 2:00; </b><b>Then...</b><br />
<b>Complete as many rounds/reps as possible in 5:00 of</b><br />
<b>1 x Power Snatch (135/95lbs)</b><br />
<b>5 x Ring Dips/Static Dips</b><br />
<b>10 x Double-unders</b><br />
<b><br /></b>
<b>Notes:<a href="http://www.exrx.net/Calculators/OneRepMax.html" target="_top" title="1-Rep Maximum/Percentage Calculator">1-Rep Maximum/Percentage Calculator</a></b><br />
<b><br /></b>
<b>Post total rounds/reps completed during each mini-AMRAP to comments.</b><br />
<b><br /></b>
<b><span style="color: #cc0000;">Skill Development (09.10.2012)</span></b><br />
<b>(The following workload is optional for today's training outline; while extremely beneficial to reinforcing potent gains there may be less athletes standing at the end of the first terrible Guy Checker of a WOD than remain capable of higher level cognitive functioning... </b><br />
<b>''A 3:00 Drill for the Stout of Heart"</b><br />
<b>Accumulate as many seconds of L-sit/V-sit Holds in 2 quick Tabata Protocol intervals (ie. :20 work x :10 rest x :20 work x :10 rest)</b><br />
<b>Then...</b><br />
<b>During the final :10 rest the athlete will transition to a GHD machine and upon hearing 3-2-1 GO! Will spend the next 2:00 ripping out as many GHD Sit-ups as possible in the time window provided.</b><br />
<b><br /></b>
<b><a href="http://mobilitywod.blogspot.com/" target="_top" title="Mobility WOD">Mobility WOD</a></b><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7HctBgvMDnL2tJSGsQTCdjEZwlD_4oSiPZryO9icD8Euh5SRWicIs2lgtFUCQq4YbWC28Y2ObsX6RDsJkEDB6M-OOX-FJOYPeYL2xEFfQPU1u_X8ovDPhLou1Otj8ATUj4XG6fuPxOXc/s1600/CFETeamslogo12.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7HctBgvMDnL2tJSGsQTCdjEZwlD_4oSiPZryO9icD8Euh5SRWicIs2lgtFUCQq4YbWC28Y2ObsX6RDsJkEDB6M-OOX-FJOYPeYL2xEFfQPU1u_X8ovDPhLou1Otj8ATUj4XG6fuPxOXc/s1600/CFETeamslogo12.jpg" /></a><br />
<b><span style="color: #cc0000;">CrossFit Endurance WOD (09.10.2012)</span></b><br />
<b>''Rumination''</b><br />
<b>Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT</b><br />
<b>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</b><br />
<b>Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace from the 1 mile TT</b><br />
<b>C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT</b><br />
<b><br /></b>
<b>Post distances and splits to comments.</b>Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-2564600064815594464.post-2397409744761773952012-09-08T05:51:00.000-04:002012-09-08T05:51:14.505-04:00CFNH WILL BE CLOSED SATURDAY AND SUNDAY DUE TO BUILDING MAINTENANCE (09.08-09.2012)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1afkq6SRbeYjzPMuUifl7AiqIc5eaIrZzmIYA5fx6crDDsp-JQBHAgHGI75VkxFwK3CidyXOX4dB2gFGtQEdRPrc6yz-UHCwozvSqvFc5zX0QF0_-pkyFuTgHhaLhO28MFGaukTytqBg/s1600/DSC_0256.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1afkq6SRbeYjzPMuUifl7AiqIc5eaIrZzmIYA5fx6crDDsp-JQBHAgHGI75VkxFwK3CidyXOX4dB2gFGtQEdRPrc6yz-UHCwozvSqvFc5zX0QF0_-pkyFuTgHhaLhO28MFGaukTytqBg/s400/DSC_0256.JPG" width="266" /></a></div>
<b><span style="color: #cc0000;">CFNH WILL BE CLOSED SATURDAY AND SUNDAY DUE TO BUILDING MAINTENANCE </span>(Elevator construction continues, repaving/sealing parking lot starting 8am Sat)</b><br />
<b>Normal Open Gym Hours will return this coming week. We appologize for any inconvenience this causes, see everyone Monday for more mayhem and debauchery! YESSSSSS!</b><br />
<b><br /></b>
<b>Sincerely,</b><br />
<i>The House Gnome</i>Unknownnoreply@blogger.com0