Squat & Press

31 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)

Linear Periodization Week 11
Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155,175; 1x3x190
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115,125,130,130
Ab Mat Sit Up 2x20x25

Time: 33 minutes

Crossfit Wednesday 110330

30 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 Rounds: 3 x Deadlift (135#)/Push-ups/Box Jumps

Wednesday 110330
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Rounds: 5 + 5 Deadlifts
Time: 15 minutes

Deadlift

29 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up

Linear Periodization Week 10
Deadlift 5 x 135; 3 x 155; 2 x 185; 1 x 205,225,255,265,280,280

Time: 18 minutes

Squat & Press

27 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)

Linear Periodization Week 10
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165,175; 1x3x185
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115; 2x3x125
Ab Mat Sit Up 2x20x25

Time: 38 minutes

Bike / Clean & Press

26 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 KB Clean and Press (25,30,35#)

3 Rounds for time of:
2 minute Bike
10 KB Clean and Press each hand (40#)

Time: 11 minutes

Deadlift

25 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up

Linear Periodization Week 9
Deadlift 5 x 135; 3 x 185; 2 x 215; 1 x 245; 2x3x270
Knee to Elbow 3 x 10

Time: 26 minutes

Squat & Press

23 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)

Linear Periodization Week 9
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165; 2x3x180
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115; 2x3x125
Ab Mat Sit Up 2x20x25

Time: 30 minutes

Crossfit Tuesday 110322

22 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push Up, Overhead Squat (pvc)
3-2-1 Chin Up

Tuesday 110322
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 40#
40 Pull-ups
30 Handstand push-ups

Time: 32 minutes

Crossfit Sunday 110320

20 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push Up, Overhead Squat (pvc)
3-2-1 Chin Up

Sunday 110320

For time:
45 pound Front squat, 10 reps
5 Chin Ups
55 pound Front squat, 9 reps
5 Chin Ups
65 pound Front squat, 8 reps
5 Chin Ups
75 pound Front squat, 7 reps
5 Chin Ups
85 pound Front squat, 6 reps
5 Chin Ups
95 pound Front squat, 5 reps
5 Chin Ups
105 pound Front squat, 4 reps
5 Chin Ups
115 pound Front squat, 3 reps
5 Chin Ups
125 pound Front squat, 2 reps
5 Chin Ups
135 pound Front squat, 1 rep
5 Chin Ups

Time: 19 minutes

Deadlift

19 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
Overhead Squat (pvc)

Linear Periodization Week 8
Deadlift 5 x 135; 3 x 185; 2 x 215; 1 x 235; 2x3x260
Knee to Elbow 3 x 10

Time: 26 minutes

Chin Ups and stuff

18 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
Overhead Squat (pvc)

3 Rounds for Time:
10 Chin Ups
15 Push Ups
10 Knees to Elbows

Time: 17 minutes

Squat & Press

17 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)

Linear Periodization Week 8
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165; 3x3x175
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115; 3x3x120
Ab Mat Sit Up 2x20x25

Time: 45 minutes

Crossfit Wednesday 110316 & MMA

16 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin Up

Wednesday 110316
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#)

Rounds: 3
Time: 10 minutes

MMA

Crossfit Monday 110314 & MMA

14 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)

Monday 110314
Behind the neck Jerk 1-1-1-1-1-1-1
95,105,115,125,135,145,155

Time: 25 minutes

MMA

Crossfit Sunday 110313

13 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3-2-1 Chin up

Sunday 110313
Five rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Time: 14 minutes

Deadlift

12 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)

Linear Periodization Week 7
Deadlift 5 x 135; 3 x 165; 2 x 195; 1 x 235; 2x5x250
Knee to Elbow 3 x 10
1 Arm DB Row 3x10x45

Time: 36 minutes

Squat & Press

11 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up

Linear Periodization Week 7
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 155; 2x5x165
Press 5 x 65; 3 x 85; 1 x 105; 3x5x115
Ab Mat Sit Up 2x20x25

Time: 39 minutes

Press & Deadlift

6 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up

Linear Periodization Week 6
Press 5 x 45; 3 x 65; 2 x 85; 1 x 105; 3x5x110
Deadlift 5 x 115; 3 x 165; 2 x 195; 1 x 215; 3x5x235
Ab Mat Sit Up 5 x 20
1 Arm KB Row 3x10x40

Time: 50 minutes

Squat & Crossfit Wednesday 110302

3 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
5-3-2 Chin up

Linear Periodization Week 6
Squat 5 x 45,95; 3 x 115; 1 x 135; 3x5x155
Ab Mat Sit Up 2x20x20#

Time: 29 minutes

Wednesday 110302
Three rounds for time of:
Bike 2 minutes
45 pound Squat snatch, 15 reps
9 Handstand push-ups

Time: 19 minutes

Crossfit Tuesday 110301

1 Mar 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Push up, Overhead Squat (pvc)
3 x 3 Chin Up

Tuesday 110301
"McCluskey"
Three rounds of:
10 Burpee
10 Pull-ups
10 Dips
Run 400 meters

Time: 22 minutes