30 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Javorek's Dumbbell Complex #1
3 rounds for time, 2 minute rest, 45# barbell:
Dumbbell Upright Row x 6
Dumbbell High Pull Snatch x 6
Dumbbell Squat Push Press x 6
Dumbbell Bent Over Row x 6
Dumbbell High Pull Snatch x 6
Time: 12 minutes
Sunday, October 30, 2011
CrossFit Monday 111024
29 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Monday 111024
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 35#
Right-arm Kettlebell snatch, 35#
Pull-ups
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Monday 111024
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 35#
Right-arm Kettlebell snatch, 35#
Pull-ups
Time: 19 minutes
Friday, October 28, 2011
CrossFit Wednesday 111026
28 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Wednesday 111026
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs (Squat Thrusts)
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1) (Mtn Climbers)
Time: 20 minutes, 3 rounds
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Wednesday 111026
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs (Squat Thrusts)
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1) (Mtn Climbers)
Time: 20 minutes, 3 rounds
Southwood Complex
26 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
8-8-8-6 rep rounds of:
Power Clean
Press
Back Squat
65#, 2 minute rest between rds.
Time: 13 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
8-8-8-6 rep rounds of:
Power Clean
Press
Back Squat
65#, 2 minute rest between rds.
Time: 13 minutes
MMA
25 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
MMA
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
MMA
Friday, October 21, 2011
Linear Progression Week 8 Day 2
21 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Bench 5 x 95,115, 3 x 145, 2 x 165, 1 x 185, 2 x 3 x 195
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Bench 5 x 95,115, 3 x 145, 2 x 165, 1 x 185, 2 x 3 x 195
Time: 19 minutes
Linear Progression Week 8 Day 1
20 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Squat 5 x 95, 3 x 115, 2 x 145, 1 x 165,185, 2 x 3 x 195
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Squat 5 x 95, 3 x 115, 2 x 145, 1 x 165,185, 2 x 3 x 195
Time: 20 minutes
Thursday, October 20, 2011
Saturday, October 15, 2011
Linear Progression Week 7 Day 3
15 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Deadlift 5 x 135, 3 x 155, 2 x 185,205, 1 x 225,245, 2 x 3 x 265
Time: 37 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Deadlift 5 x 135, 3 x 155, 2 x 185,205, 1 x 225,245, 2 x 3 x 265
Time: 37 minutes
Friday, October 14, 2011
Turkish Get Ups
14 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Turkish Get Ups
5, 4, 3, 2, 1 reps per hand, 30# KB
Time: 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Turkish Get Ups
5, 4, 3, 2, 1 reps per hand, 30# KB
Time: 17 minutes
Thursday, October 13, 2011
Linear Progression Week 7 Day 2
13 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Bench 5 x 95, 3 x 115, 2 x 145, 1 x 165, 2 x 3 x 185
Time: 13 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Bench 5 x 95, 3 x 115, 2 x 145, 1 x 165, 2 x 3 x 185
Time: 13 minutes
Wednesday, October 12, 2011
Linear Progression Week 7 Day 1
12 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Squat 5 x 95, 3 x 115, 2 x 145, 1 x 165, 2 x 3 x 185
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Squat 5 x 95, 3 x 115, 2 x 145, 1 x 165, 2 x 3 x 185
Time: 19 minutes
Sunday, October 9, 2011
Southwood Complex
9 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
8-6-4 rep rounds of:
Power Clean
Press
Back Squat
65#, 2 minute rest between rds.
Time: 8 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
8-6-4 rep rounds of:
Power Clean
Press
Back Squat
65#, 2 minute rest between rds.
Time: 8 minutes
Saturday, October 8, 2011
Linear Progression Week 6 Day 3
8 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Deadlift 5 x 135, 3 x 185, 2 x 205, 1 x 225, 2 x 5 x 245
Time: 21 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Deadlift 5 x 135, 3 x 185, 2 x 205, 1 x 225, 2 x 5 x 245
Time: 21 minutes
Wednesday, October 5, 2011
Linear Progression Week 6 Day 2
5 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Bench 5 x 95, 3 x 115, 2 x 145, 1 x 165, 2 x 5 x 175
Time: 13 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Bench 5 x 95, 3 x 115, 2 x 145, 1 x 165, 2 x 5 x 175
Time: 13 minutes
Tuesday, October 4, 2011
Linear Progression Week 6 Day 1
4 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Squat 5 x 45, 3 x 95, 2 x 125, 1 x 155, 2 x 5 x 175
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Squat 5 x 45, 3 x 95, 2 x 125, 1 x 155, 2 x 5 x 175
Time: 20 minutes
Saturday, October 1, 2011
Linear Progression Week 5 Day 3
1 Oct 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Deadlift 5 x 135, 3 x 155, 2 x 185, 1 x 205, 2 x 5 x 225
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A
Linear Progression
Deadlift 5 x 135, 3 x 155, 2 x 185, 1 x 205, 2 x 5 x 225
Time: 20 minutes
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