Rest Day (09.19.2009)

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

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

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

Rest Day (09.19.2009)

CrossFit Endurance Rest Day (09.19.2009)

Max Effort Push Jerk Triples (09.18.2009)

Dan,

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

Fair winds and following seas, brother.

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

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

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

Post loads and times to comments.

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

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

Post times to comments.

''Daniel'' (09.17.2009)

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

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

Post time to comments.

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

Post times to comments.

Deadlift, Burpee Met.Con. (09.16.2009)

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

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

Post times to comments.

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

or
20 x Ring Dips

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

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

Post distances to comments.

''Vertigo'' (09.15.2009)

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

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

Post time to comments.

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

CrossFit Endurance Rest Day (09.15.2009)

"CrossFit Total" (09.14.2009)

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

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

Post loads and total to comments.

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

--CrossFit Journal Article December 1, 2006

Link: ''CrossFit Total'' full article

Skill Development (09.14.2009)
C2 Time Trial

Row 1000m for time

Post time to comments.

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

Post times to comments.

Rest Day (09.13.2009)

Rest Day (09.13.2009)

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

Post times to comments.

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

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

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

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

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

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

Post time to comments.

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

Post times to comments.

''Annie'' (09.11.2009)

Warm-up Drills (09.11.2009)
1600m Run

''Annie'' (09.11.2009)
50-40-30-20-10 rep rounds for time of:
Double-unders
Abmat Sit-ups

Skill Development (09.11.2009)
30 x Hip and Back Extensions

Use as many sets as needed without going to failure.

Link: GHD Hip and Back Extension Demo Video

CrossFit Endurance Rest Day (09.11.2009)

''The Broomstick Mile'' (09.10.2009)

Warm-up Drills (09.10.2009)
1000m Row
Samson Stretch
Hip Mobility Drill
Link: Hip Mobility Drill Demo Video

''The Broomstick Mile'' (09.10.2009)
25 x Back Squats
25 x Front Squats
25 x Overhead Squats
Run 400 meters
25 x Shoulder Press
25 x Push Press
25 x Push Jerk
Run 400 meters
50 x Squat Cleans
Run 400 meters
50 x Snatches
Run 400 meters

Use PVC pipe/25lb/45lb Barbell for all the movements.
Putting your barbell or PVC down other than for the 400m runs earns 5 burpees per offense.

Post time to comments.

Skill Development (09.10.2009)
Complete one of the following options at your own pace:
9 x Full Extension Muscle-ups
or
15 x False Grip Ring Pull-ups
15 x Ring Dips
or
21 x Pull-ups
21 x Paralette Dips

CrossFit Endurance WOD (09.10.2009)
1:1 Pacing
Swim, Bike, Run, or Row (C2)
3 Rounds of
1:00 x 1:00 rest
1:00 x 1:00 rest
1:00 x 1:00 rest
Hold distances as close to your best score as possible.
You will work a total of nine minutes in this WOD.

Post distances to comments.

''The Chief'' (09.09.2009)

Warm-up Drills (09.09.2009)
Complete the following at your own pace
400m Run
11-9-7 reps each of:
Handstand Push-ups
Pull-ups
Box Jumps (20'')

''The Chief'' (09.09.2009)
Max rounds in 3 minutes of:
3 x Power Cleans (135lbs)
6 x Push-ups
9 x Squats
Rest 1 minute.

Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Skill Development (09.09.2009)
Complete the following in as few sets as possible:
1:00 x Prone Plank Hold
1:00 x Right Side Plank Hold
1:00 x Left Side Plank Hold
1:00 x Superman Hold

CrossFit Endurance WOD (09.09.2009)
Hold pace/split times at 90% of your previous best for the given distance
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k

Post times to comments.

Max Effort Overhead Squat Triples and Other Fun Things (09.08.2009)

Warm-up Drills (09.08.2009)
50 x Double-Unders or
200 x Single-Unders
Overhead Squat Max Effort Warm-up Sets

Max Effort Overhead Squat Triples and Other Fun Things (09.08.2009)
Overhead Squats 3-3-3-3-3
Rest 5:00
Complete 4 Rounds for time of
400m Run
25 x Burpee Jumping Pull-ups

Post loads and times to comments.

Skill Development (09.08.2009)
3 Rounds at your own pace of
15 x GHD Sit-ups
15 x Back Extensions

CrossFit Endurance WOD (09.08.2009)
''The Lactate Shuttle''
All out maximal efforts for your choice of the following:
Swim, Bike, Run, or Row (C2)
5:00 x 2:30 rest
6:00 x 3:00 rest
7:00 x Done!

Post distances to comments.

Note: If you are interested in reading about a fascinating new realm of study based around human performance try Googling ''Lactate Shuttle''.

Link: Overhead Squat Demo Video

Please watch this entire short video clip, it is filled with excellent guidance on Overhead Squat Technique. Also note the way in which the athlete gets the bar up overhead to perform his OH Squats, this method is called the ''Snatch Balance'', which we will be practicing with more frequency in the coming months.

''The Fighting Dias'' Team WOD (09.07.2009)

Labor Day Team WOD Hours: 8am-11am

Warm-up Drills (09.07.2009)
800m Run
9 Fundamentals x 10 reps each (PVC)
Samson Stretch

''The Fighting Dias'' Team WOD (09.07.2009)
As a team of two CrossFitters complete the following for time
1000m Row
100 x Wallball Shots (20/14lbs)
100 x Pull-ups
200 x Abmat Sit-ups
50 x Power Clean and Jerk (135/95)
100m Bear Crawl
Heavybag Obstacle Run
50 x Tire Jumps (20'')
20 x Tire Flips
Each team member is responsible for half of the distances/repetitions prescribed. Only one team member may be working at a time and the distance or repetitions for each stage must be completed by both members before moving onto the next event. Plan smart, fight hard.

Hint: What don't these rules say?

Skill Development (09.07.2009)
Enjoy the rest of your Holiday, you've labored enough already.

CrossFit Endurance WOD (09.07.2009)

Complete the following for time. Rest 2:00 between rounds.
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)

Post times to comments.

Rest Day (09.06.2009)

Rest Day (09.06.2009)

CrossFit Endurance Rest Day (09.06.2009)

Rest Day (09.05.2009)

Rest Day (09.05.2009)

CrossFit Endurance WOD (09.05.2009)
8 Rounds for maximum distance of 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Higher than your normal damper by at least two levels.

Post distances to comments.

''Fat Helen'' (09.04.2009)

Warm-up Drills (09.04.2009)
Row 1000m
15 x Kettlebell Swings (1.5-2 pood)
15 x Pull-ups

''Fat Helen'' (09.04.2009)
Complete 3 Rounds for time of
Run 400m
21 x Kettlebell Swings (2-pood)
15 x Pull-ups

Post time to comments.

Skill Development (09.04.2009)
30 x Squat Snatch (45lbs)

CrossFit Endurance WOD (09.04.2009)
Time Trials
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT

Post time to comments.

5k Time Trial (09.03.2009)

Warm-up Drills (09.03.2009)
Row 500m
15-12-9 reps each of
Pull-ups
Push-ups
Box Jumps (20'')

5k Time Trial (09.03.2009)
Run 5k for time.

Post time to comments.

Skill Development (09.03.2009)
20 x Pistols, alternating legs each rep

CrossFit Endurance WOD (09.03.2009)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.

''Elizabeth'' (09.02.2009)

Warm-up Drills (09.02.2009)
Run 800m
Samson Stretch
9 Fundamentals x 7 reps each
Samson Stretch

''Elizabeth'' (09.02.2009)
21-15-9 reps for time of:
Clean (135lbs)
Ring Dips

Post times to comments.

Skill Development (09.02.2009)
Complete 3 rounds in as few sets as possible of
:30 x L-sit (Paralettes)
:30 x Ring Support

CrossFit Endurance WOD (09.02.2009)
3 x Big Repeats
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts.
C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.

Post times to comments.