Swim

31 Dec 2011

Swim 500m, 19 minutes

Kettlebell Week 2 Day 4

30 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 30 minutes

Kettlebell Week 2 Day 3

29 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 4 x 7 x 30/35#
hand - hand russian swing 1 x 30 x 50#

Time: 22 minutes

Kettlebell Week 2 Day 2

27 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 28 minutes

MMA

26 Dec 2011

MMA

Kettlebell Week 2 Day 1

24 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
kneeling windmill 2 x 5 each side 25#
front squat 4 x 7 x 30/35#
hand - hand russian swing 1 x 30 x 50#

Time: 24 minutes

Southwood Complex

24 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up, Dip
2 x Surya Namaskara A

8-8-8-8 rep rounds of:
Power Clean
Press
Back Squat

65#, 2 minute rest between rds.
Complete rep count before moving to the next exercise.
Do not put the bar down until round is done.

Time: 13 minutes

Kettlebell Week 1 Day 4

23 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 32 minutes

Swim

22 Dec 2011

Swim 500m, 19 minutes

Kettlebell Week 1 Day 3

21 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
1 hand russian swing 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 35# (each hand)
windmill 2 x 5 each side (no weight)
front squat 4 x 7 x 30/35#
2 hand russian swing 1 x 25 x 50#

Time: 24 minutes

Kettlebell Week 1 Day 2

19 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

hand to hand swing 1 x 30 x 35#
turkish get up 2 x 5 x 25# (each hand)
double clean 2 x 10 x 30/35#
alternating press 2 x 10 x 30/35#
overhead squat 3 x 10 x 45# bar
snatch 1 x 10 x 35# (each hand)
one leg deadlift 2 x 5 x 35# (each leg)

Time: 30 minutes

Kettlebell Week 1 Day 1

18 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 10 Burpees
2 x Surya Namaskara A

2 hand russian swing 1 x 15 x 35#
clean and press 1 x 10 x 35# (each hand)
clean and press 1 x 10 x 40# (each hand)
1 hand russian swing 1 x 10 x 35# (each hand)
1 hand russian swing 1 x 10 x 40# (each hand)
bottoms up clean 2 x 5 x 40# (each hand)
windmill 2 x 5 each side (no weight)
front squat 4 x 7 x 30/35#
2 hand russian swing 1 x 25 x 50#

Time: 34 minutes

O Lift, Week 5 Day 3

15 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 1 x 45,55,60,65,70,75,75,75,75,75#
Split jerk 2 x 95,105; 6 x 2 x 110#
Snatch pull 8 x 2 x 155#

Time: 35 minutes

O Lift, Week 5 Day 2

13 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 105#
Push press 10 x 2 x 105#
Clean pull 8 x 2 x 175#

Time: 24 minutes

KB Cycle

11 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees

30 reps per hand of the cycle (35# KB):
Russian Swing - Power Clean - Power Snatch

Time: 12 minutes

O Lift, Week 5 Day 1

10 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 1 x 45,55,65,75,80,80,80,80,80,80#
Shoulder press 8 x 3 x 95#
Snatch grip deadlift 2 x 135,155; 6 x 2 x 175#

Time: 28 minutes

O Lift, Week 4 Day 3

8 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 1 x 45,55,60,65,70,70,70,70,70,70#
Split jerk 8 x 2 x 105#
Snatch pull 8 x 2 x 145#

Time: 28 minutes

O Lift, Week 4 Day 2

6 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 100#
Push press 10 x 2 x 100#
Clean pull 8 x 2 x 165#

Time: 19 minutes

KB Cycle

4 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Burpees

30 reps per hand of the cycle (35# KB):
Russian Swing - Power Clean - Power Snatch

Time: 11 minutes

O Lift, Week 4 Day 1

3 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 1 x 45,50,55,60,65,70,75,75,75,75,75#
Snatch grip deadlift 2 x 135,155; 6 x 2 x 165#
Shoulder press 8 x 3 x 85#

Time: 37 minutes

MMA

2 Dec 2011

MMA

O Lift, Week 3 Day 3

1 Dec 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 1 x 45,50,55,60,65,65,65,65,65,65#
Snatch pull 8 x 2 x 135#
Split jerk 8 x 2 x 95#

Time: 24 minutes

O Lift, Week 3 Day 2

29 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 95#
Push press 10 x 2 x 95#
Clean pull 8 x 2 x 155#

Time: 23 minutes

KB Cycle

27 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

30 reps per hand of the cycle (35# KB):
Russian Swing - Power Clean - Power Snatch

Time: 13 minutes

O Lift, Week 3 Day 1

26 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 1 x 45,50,55,60,65,65,65,65,65,65#, on the minute
Snatch grip deadlift 8 x 2 x 155#
Shoulder press 8 x 3 x 75#

Time: 31 minutes

Boxing

25 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
3x10 Burpees

Boxing: 6 x 2 minutes x 30 seconds rest

Time: 15 minutes

3 x 5 Turkish Get Up Sit Up - KB Arm Bar (30# KB) (each side)

Time: 12 minutes

Sourland Hike - 1.5 hours

O Lift, Week 2 Day 3

24 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 10 x 1 x 55#, on the minute
Snatch pull 8 x 2 x 125#
Split jerk 8 x 2 x 85#

Time: 30 minutes

O Lift, Week 2 Day 2

22 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 85#
Push press 10 x 2 x 85#
Clean pull 8 x 2 x 145#

Time: 23 minutes

Swing - Pass Thru

20 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

5 rounds for time of:
10 KB Swing (50#)
5 Parallette Pass Thru

Time: 7 minutes

O Lift, Week 2 Day 1

19 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 10 x 1 x 55#, on the minute
Snatch grip deadlift 8 x 2 x 145#
Shoulder press 8 x 3 x 65#

Time: 30 minutes

O Lift, Week 1 Day 3

17 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 10 x 1 x 45#, on the minute
Snatch pull 8 x 2 x 115#
Split jerk 8 x 2 x 75#

Time: 30 minutes

O Lift, Week 1 Day 2

15 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 75#
Clean pull 8 x 2 x 135#
Push press 8 x 2 x 75#

Time: 22 minutes

O Lift, Week 1 Day 1

13 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 10 x 2 x 45#, on the minute
Snatch grip deadlift 8 x 2 x 135#
Shoulder press 8 x 3 x 55#

Time: 30 minutes

Grace

5 Nov 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

Grace
30 Power Clean & Jerks, 95#

Time: 9 minutes

Dan John Complex C

4 Nov 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

10-8-6 rep rounds of:
Hang Power Snatch
Overhead Squat
Back Squat
Good Morning
Bent Over Row
Deadlift

45# bar, 2 minute rest between rounds.

Time: 14 minutes

CrossFit Monday 111031

2 Nov 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 111031
Three rounds for time of:
45# Overhead squat, 7 reps
7 Pull-ups
35# DB Push Press, 7 reps
7 Knees to elbows
45# Hang squat clean, 7 reps
7 Good Mornings, with 45 pounds

Time: 18 minutes

Javorek's Dumbbell Complex #1

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

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

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

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

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

Chop Wood

22 Oct 2011

Chopped wood, 1.5 hours.

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

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

MMA

19 Oct 2011

MMA

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

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

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

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

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

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

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

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

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

Linear Progression Week 5 Day 2

30 Sep 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, 2 x 5 x 165

Time: 10 minutes

Linear Progression Week 5 Day 1

28 Sep 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 145, 2 x 5 x 165

Time: 20 minutes

Linear Progression Week 4 Day 2 & 3

25 Sep 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 45, 3 x 95, 2 x 115, 1 x 135, 2 x 5 x 155
Deadlift 5 x 135, 3 x 155, 2 x 185, 2 x 5 x 205

Time: 31 minutes

Linear Progression Week 4 Day 1

23 Sep 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 115, 1 x 135, 2 x 5 x 155

Time: 17 minutes

Linear Progression Week 3 Day 3

17 Sep 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 8 x 175

Time: 12 minutes

MetCon
10 x 50m Sprints, on the minute
10 second LSit every other sprint

Time: 10 minutes

MMA

15 Sep 2011

MMA

Linear Progression Week 3 Day 2

14 Sep 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 115, 2 x 8 x 135

Time: 12 minutes

MetCon
3 rounds for time of (Dan John Complex A):
6 x Bent Over Row
6 x Hang Power Clean
6 x Front Squat
6 x Press
6 x Back Squat
6 x Good Morning
65#, 2 minute rest between rds

Time: 10 minutes

Linear Progression Week 3 Day 1

13 Sep 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
2 x 3 Bench (95,115)

Linear Progression
Bench 2 x 8 x 135

Time: 4 minutes

MetCon
30 reps for time of:
Power Clean & Press (35# DBs)

Time: 10 minutes

Bear Complex

11 Sep 2011

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

Bear Complex
5 rounds for time of:
Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Weight: 45,50,55,60,65#

Time: 23 minutes

Linear Progression Week 2 Day 3

10 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
5-3-2 Pull Up
1 x 5 Deadlift (135#)

Linear Progression
Deadlift 2 x 8 x 155

Time: 5 minutes

MetCon
Max single arm alternating American KB swings in 1 minute
Swings: 35 (40#)

Time: 1 minutes

Extra
500 m swim, 19 minutes

Linear Progression Week 2 Day 2

8 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
2 x 3 Bench (45,95)

Linear Progression
Bench 2 x 8 x 125

Time: 4 minutes

MetCon
21,15,9 reps for time of:
Push Press 95#
Hang Power Clean

Time: 16 minutes

Linear Progression Week 2 Day 1

7 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Back Squat (45,95)

Linear Progression
Squat 2 x 8 x 125

Time: 5 minutes

MetCon
5 rounds for time of:
10 Wallball (20#)
10 Parallete shoot through

Time: 10 minutes

Linear Progression Week 1 Day 3

5 Sep 2011

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

Linear Progression
Deadlift 2 x 10 x 135

Time: 5 minutes

MetCon
10 rounds for time of:
Sprint 50 yards
5 Chin Ups

Time: 17 minutes

Linear Progression Week 1 Day 1 & 2

4 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Back Squat (45,95)

Linear Progression
Squat 2 x 10 x 115
Bench 2 x 10 x 115

Time: 10 minutes

Chopped Wood for 45 minutes

Chopping Wood

3 Sep 2011

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

Chopped up a fallen tree from Irene.

1.5 hours

CrossFit Friday 110902

2 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Power Clean (45#)

Friday 110902
15-12-9-6-3 reps for time of:
Power clean (95,95,105,115x3,125x3,135)
Burpees

Time: 16 minutes

Squat & Press LP Week 7

1 Sep 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
2 x 3 Squat, Press (45#,65#)

Squat
10 x 3 x 105#

Press
10 x 3 x 90#

Time: 15 minutes

Extra
LSit: 5 x 20 count

CrossFit Football Thursday, 08.25.11

31 Aug 2011

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

Thursday, 08.25.11
As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 35# KB (per hand)
7 Supine Ring Pull Up
9 Box Jump 24"

Time: 15 minutes
Rounds: 6 +5 Hang Power Cleans (per hand)

CrossFit Football Wednesday, 08.24.11

29 Aug 2011

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

Wednesday, 08.24.11
15, 10, 5 reps of:
Hang Power Snatch 35# KB (per hand)
Box Jumps 24"
Pull Up

Time: 13 minutes

CrossFit Football Tuesday, 08.23.11

27 Aug 2011

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

Tuesday, 08.23.11
21, 15, 9 reps of:
Push Press 95 lbs
Ring Dips
Burpee
Calorie Bike

Time: 25 minutes

Squat & Press LP Week 6

26 Aug 2011

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

Squat
12 x 3 x 95#

Press
12 x 3 x 85#

Time: 15 minutes

Extra
one minute of alternating Left/Right KB Swing (40#) - 35 swings
30 count Hollow Rock practice

CrossFit Football Monday, 08.22.11

25 Aug 2011

Warm Up: 3x10 trunk/arm/neck rotations
2 x 3 of the cycle: Muscle Snatch, OH Squat, Power Snatch (45#)
3 x 5 OH Squat (pvc)

Monday, 08.22.11
5 rounds for time:
30 Count Jump Rope
5 Right arm KB power snatch 35#
5 Left arm KB power snatch 35#
5 Burpee pull ups

Time: 15 minutes

CrossFit Football Sunday, 08.21.11

23 Aug 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 of the cycle: Muscle Snatch, OH Squat, Power Snatch (45#)

Sunday, 08.21.11
Complete 2 rounds for time:
5 Push Ups
Sprint 100 yards
10 Push Ups
Sprint 80 yards
15 Push Ups
Sprint 60 yards
20 Push Ups
Sprint 40 yards

*rest 1 minute 30 seconds between rounds

Time: 12 minutes

CrossFit Football Saturday, 08.20.11 (Off-Season)

21 Aug 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 3 of the cycle: Power Clean,Front Squat to Push Press,Back Squat,Rack Jerk (45#)

Saturday, 08.20.11 (Off-Season)
Complete the following cycle 5 times:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk

2 minute rest between rounds. Continue until a round takes more than 2 minutes.
Weight: 65, 75, 85, 95# (4 rounds)

Time: 14 minutes

MMA & CrossFit Football Saturday, 08.20.11 (In-Season)

20 Aug 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 3 of the cycle: Power Clean,Front Squat to Push Press,Back Squat,Rack Jerk (45#)


MMA

Saturday, 08.20.11 (In-Season)
5 rds for time:
10 Kettle Bell Swings 2 pood
40 Yard Sprint

Time: 7 minutes

Squat & Press LP Week 5 & CrossFit Football Saturday, 08.13.11

19 Aug 2011

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

Squat
12 x 3 x 85#

Press
12 x 3 x 80#

Time: 14 minutes

Saturday, 08.13.11
Complete 2 rounds:
Sprint 100 yards
Sprint 80 yards
Sprint 60 yards
Sprint 40 yards
Sprint 20 yards
Sprint 10 yards


Time: 10 minutes

CrossFit Football Tuesday, 08.16.11

18 Aug 2011

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

Tuesday, 08.16.11
Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
3 Deadlifts - 185 lbs
10 Burpees

Time: 15 minutes

MMA

17 Aug 2011

MMA

CrossFit Football Monday, 08.15.11

16 Aug 2011

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

Monday, 08.15.11
As many rounds as possible in 10 minutes:
10 Supine Ring Pull Ups
10 True Push Ups

Rounds: 6
Time: 10 minutes

CrossFit Football Sunday, 08.07.11

14 Aug 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
3 x 3 Power Snatch (45,65,85#)

Sunday, 08.14.11
Perform 5 rounds:
5 Power Snatches 95 lbs
Ride Bike 1 minute

Time: 13 minutes

Squat & Press LP Week 4 & CrossFit Football Sunday, 08.07.11

13 Aug 2011

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

Squat
15 x 3 x 75#

Press
15 x 3 x 75#

Time: 18 minutes

Sunday, 08.07.11
Complete 10 rounds of:
50 yard sprints, on the minute

Time: 10 minutes

CrossFit Football Thursday, 08.11.11

12 Aug 2011

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

Thursday, 08.11.11
On the Minute
Perform 3 Power Cleans (115#) on the minute for 10 minutes.

Time: 10 minutes

CrossFit Football Tuesday, 08.09.11

11 Aug 2011

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

Tuesday, 08.09.11
Complete 5 rounds for time:
10 KB Swing - 50#
10 Release Push Ups
Sprint 50 yards

Time: 11 minutes

L-sit: 5 x 20 count

MMA

10 Aug 2011

MMA

CrossFit Football Monday, 08.08.11

9 Aug 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jacks
2 x 10 KB Swing 30#

Monday, 08.08.11
Perform 4 rounds of:
10 KB Swings - 50#
15 Knee to Elbows
40 Jump Rope

Time: 14 minutes

CrossFit Football Saturday, 08.06.11

7 Aug 2011

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

Saturday, 08.06.11
Complete 3 rounds for time:
10 x KB Thrusters (30#,35# - Switch at 5 reps)
10 x Knees to Elbows
50 x Jump Rope
10 x Burpees

Time: 18 minutes

Squat & Press LP Week 3 & CrossFit Football Wednesday, 08.03.11

6 Aug 2011

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

Squat
15 x 3 x 65#

Press
15 x 3 x 65#

Time: 13 minutes

Wednesday, 08.03.11
for time:
Sprint 4 x 50 meters (15 secs rest)
15 Single Arm (RT) Push Presses 50# KB
15 Single Arm (LT) Push Presses 50# KB
Sprint 4 x 50 meters (15 secs rest)

Time: 7 minutes

CrossFit Football Thursday, 08.04.11 & MMA

5 Aug 2011

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

Thursday, 08.04.11
5 rounds for time:
3 Power Snatches 95 lbs
5 Handstand Push Ups
7 Box Jumps 24"

Time: 11 minutes

MMA

CrossFit Football Thursday, 07.28.11

3 Aug 2011

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

Thursday, 07.28.11
Complete 3 rounds:
10 Single Arm (RT) DB Walking Lunges, 35#
10 Single ARM (LT) DB Walking Lunges, 35#
10 Pull Ups

Time: 9 minutes

CrossFit Football Tuesday, 08.02.11

2 Aug 2011

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

Tuesday, 08.02.11
12, 9, 6, 3 for reps:
Power Cleans 115 lbs
Ring Dips

Time: 10 minutes

Squat & Press Linear Progression Week 2

31 July 2011

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

Squat
15 x 3 x 55#

Press
15 x 3 x 55#

Time: 14 minutes

Sprint
10 x 50m, on the minute

Time: 10 minutes

MMA & Swim

30 July 2011

MMA

Swim 500m, 19 minutes.

Hike

29 July 2011

1.5 mile Hike, 25# pack.

Time: 28 minutes

CrossFit Thursday 110728

28 July 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
3 x 3 Squat Clean & Jerk (45#)

Thursday 110728
Three rounds, 12-9- and 6 reps, for time of:
95 pound Squat clean and jerk
Pull-up
Dip

Time: 19 minutes

CrossFit Thursday 110714

26 July 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jack, Push Up

Thursday 110714
Three rounds for time of:
50 pound dumbbell Waiter walk, 50 meters, Right arm
50 pound dumbbell Waiter walk, 50 meters, Left arm
30 Back extensions
30 Sit-ups

Time: 16 minutes

Squat & Press Linear Progression Week 1

25 July 2011

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

Squat
15 x 3 x 45#

Press
15 x 3 x 45#

Time: 10 minutes

Snatches

24 July 2011

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

21, 15, 9 reps of:

One arm KB power snatch LT - 35#
One arm KB power snatch RT - 35#
Knees to Elbow

Time: 17 minutes

CrossFit Endurance Week 6 Day 5&6

17 July 2011

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

MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
10 Squats
20 Sit Ups

Time: 12 minutes

Running
6 x 200m Sprints, on 2 minutes

Time: 11 minutes

MMA & Swim

16 July 2011

MMA

Swim 500m, 17 minutes

CrossFit Endurance Week 6 Day 3&4

15 July 2011

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

MetCon
5 rounds for time of:
10 KB Swing (50#)
10 Burpees

Time: 14 minutes

Running
5 minutes of 50m Sprints, on 30 seconds

Time: 5 minutes

MMA

13 July 2011

MMA

CrossFit Endurance Week 6 Day 1&2

12 July 2011

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

MetCon
1 round for time of:
50 Pull Ups
75 Push Ups
100 Squats
125 Sit Ups

Time: 30 minutes

Running
10 x 100m Sprints, on 1 minute

Time: 10 minutes

CrossFit Endurance Week 5 Day 5

10 July 2011

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

MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
15 Lunges
20 Sit Ups

Time: 13 minutes

Running
4 x 200m Sprints, on 2 minutes

Time: 7 minutes

MMA

9 July 2011

MMA

Swim

8 July 2011

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

Swim 500m, 17 minutes

CrossFit Endurance Week 5 Day 3&4

7 July 2011

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

MetCon
As Many Rounds As Possible in 15 minutes:
5 Pull Ups
10 Thrusters (#45)
20 Sit Ups

Rounds: 5 + 5 Pull Ups + 10 Thrusters
Time: 15 minutes

Running
10 minutes of 50m Sprints, on 30 seconds
(20 sprints)

Time: 10 minutes

MMA

5 July 2011

MMA

CrossFit Endurance Week 5 Day 1&2

4 July 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jacks

MetCon
1 round for time of:
35 Pull Ups
65 Push Ups
90 Lunges
115 Sit Ups

Time: 26 minutes

Running
8 minutes of 100m Sprints, on 45 seconds
(11 sprints)

Time: 8 minutes

CrossFit Endurance Week 4 Day 5

3 July 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Power Clean & Press (#45)

MetCon
Grace
30 Clean & Press (#95)

Time: 7 minutes

Boxing

2 July 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Jumping Jacks

Boxing
Speed Bag: 10,9,8,...,1 hits per hand
Heavy Bag: 5 x 2 minute rounds
Jump Rope: 5 x 1 minute rounds

Time: 20 minutes

CrossFit Endurance Week 4 Day 3&4

30 June 2011

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

MetCon
10 rounds for time of:
5 Pull Ups
10 Push Ups
15 Squats
20 Sit Ups

Time: 39 minutes

Running
20 x 50m Sprints, 30 seconds

Time: 10 minutes

MMA

29 June 2011

MMA

CrossFit Endurance Week 4 Day 1&2

28 June 2011

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

MetCon
1 round for time of:
25 Pull Ups
50 Push Ups
75 Lunges
100 Sit Ups

Time: 19 minutes

Running
10 x 100m Sprints, on the minute

Time: 10 minutes

CrossFit Endurance Week 3 Day 5

26 June 2011

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

MetCon
5 rounds for time of:
5 Pull Ups
10 Burpees
20 Sit Ups

Time: 15 minutes

Bike
Bike 8.5 miles, 40 minutes

CrossFit Endurance Week 3 Day 4

25 June 2011

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

Running
20 x 100m Sprints, on the minute
(10 on the minute then 1 minute extra rest,
5 on the minute then 1 minute extra rest,
5 on the minute)

Time: 22 minutes

CrossFit Endurance Week 3 Day 3

24 June 2011

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

MetCon
1 round for time of:
25 Pull Ups
50 Push Ups
75 Lunges
100 Sit Ups

Time: 20 minutes

1 minute Hollow Rock work

CrossFit Endurance Week 3 Day 1&2

22 June 2011

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

MetCon
As Many Rounds As Possible in 10 minutes of:
5 Pull Ups
5 Dips
15 Squats
20 Sit Ups

Rounds: 4
Time: 10 minutes

Running
20 x 50m Sprints, on the minute

Time: 20 minutes

MMA

21 June 2011

MMA

CrossFit Endurance Week 2 Day 5

19 June 2011

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

Bike
Bike 8.5 miles, 40 minutes

MetCon
5 rounds for time of:
5 Pull Ups
10 Push Ups
15 Lunges
20 Sit Ups

Time: 13 minutes

Swim

17 June 2011

Swim 500m, 17 minutes

CrossFit Endurance Week 2 Day 3&4

16 June 2011

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

MetCon
4 rounds for time of:
5 Pull Ups
10 Burpees
20 Sit Ups

Time: 12 minutes

Running
15 x 100m Sprints, on the minute

Time: 15 minutes

CrossFit Endurance Week 2 Day 1&2

14 June 2011

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

MetCon
4 rounds for time of:
5 Pull Ups
15 Lunges
20 Sit Ups

Time: 9 minutes

Running
15 x 50m Sprints, on the minute

Time: 15 minutes

MMA

13 June 2011

MMA

CrossFit Endurance Week 1 Day 5

12 June 2011

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

MetCon
5 rounds for time:
5 Pull Ups
5 Dips
20 Sit Ups

Time: 10 minutes

Boxing
Heavy Bag, 4 x 2 minutes rds
Jump Rope, 4 x 1 minutes rds

Tri

11 June 2011

Bike 10 miles, 46 minutes
Swim 500 meters, 18 minutes

MMA

10 June 2011

MMA

CrossFit Endurance Week 1 Day 3&4

9 June 2011

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

MetCon
5 rounds for time of:
5 Pull Ups
10 Press 75#
10 Walking Lunge
20 Sit Ups

Time: 14 minutes

Running
10 x 100m Sprints, on the minute

Time: 10 minutes

CrossFit Endurance Week 1 Day 1&2

7 June 2011

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

MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
10 Box Jumps
20 Sit Ups
10 Push Ups

Time: 15 minutes

Running
10 x 50m Sprints, on the minute

Time: 10 minutes

Deadlift

5 June 2011

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

Linear Periodization Week 10
Deadlift 5 x 135; 3 x 155; 2 x 175; 1 x 205,225,245,255,265,275,285

Time: 26 minutes

Hillsborough Hop 5K 2011

4 June 2011

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

Run 5K

Time: 32 minutes

No walking!

Deadlift

31 May 2011

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

Linear Periodization Week 9
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 235,255,275

Time: 16 minutes

CrossFit Saturday 110528

30 May 2011

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

Saturday 110528
21-15-9 reps for time of:
50 pound KB Swing
Box jump

Time: 8 minutes

Sourland Hike with Max: 40 minutes

CrossFit Sunday 110529

29 May 2011

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

Sunday 110529
Three rounds, 9-7- and 5 reps, for time of:
Pull Up
Ring Dip
45 pound Squat snatch

Time: 12 minutes

CrossFit Friday 110527

28 May 2011

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

Friday 110527
For time:
Run 1000 meters
30 Handstand push-ups
50 KB swings (50#)

Time: 14 minutes

Deadlift

27 May 2011

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

Linear Periodization Week 8
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 235,255; 2x3x265

Time: 19 minutes

CrossFit Wednesday 110525

26 May 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc), Push Up
3-2-1 Pull Up

Wednesday 110525
6 rounds for time of:
5 Chest to bar pull-ups
10 second L-sit hold
30 Jump Rope

Time: 11 minutes

Double Unders

24 May 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc), Push Up

5 rounds for time of:
2 minutes Double Under practice
1 minute max Push Ups (23,17,17,15,18)

Time: 15 minutes

MMA

23 May 2011

MMA

CrossFit Thursday 110519 & Saturday 110521

22 May 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc), Push Up
3-2-1 Pull Up

Thursday 110519
Weighted pull-ups 2-2-2-2-2-2-2 reps
20,25,30,35,40,45,50#

Time: 24 minutes

Saturday 110521
Run 1 mile

Time: 10 minutes

CrossFit Friday 110520

21 May 2011

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

Friday 110520
Five rounds for time of:
20 Squats
10 Dips

Time: 10 minutes

Heavy Bag: 3 x 2 minute rds

Deadlift & MMA

20 May 2011

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

Linear Periodization Week 7
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 235; 2x5x255

Time: 18 minutes

CrossFit Monday 110516

18 May 2011

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

Monday 110516
Complete as many rounds as possible in five minutes of:
40 pound KB Swing, 3 reps per hand
40 pound KB Push press, 7 reps per hand

Rounds: 6
Time: 5 minutes

CrossFit Sunday 110515

17 May 2011

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

Sunday 110515
Three rounds for time of:
95 pound Front squat, 15 reps
Kick to Handstand, 20 reps
25 Ab Mat sit-ups

Time: 20 minutes

MMA

16 May 2011

MMA

CrossFit Thursday 110512

14 May 2011

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

Thursday 110512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Pull-ups
7 Dips

Rounds: 4
Time: 20 minutes

Deadlift

13 May 2011

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

Linear Periodization Week 6
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 225; 3x5x240

Time: 25 minutes

CrossFit Wednesday 110511

12 May 2011

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

Wednesday 110511
as many rounds as possible in 20 minutes of:
45 pound Overhead squat, 5 reps
10 Knees to Elbow
45 pound Hang squat clean, 15 reps
40 Jump Rope

Rounds: 3 + 5 OHS + 10 K-E
Time: 20 minutes

CrossFit Monday 110509

10 May 2011

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

Monday 110509
Complete as many rounds as possible in 15 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 50#

Rounds: 5 + 5 Pull Ups
Time: 15 minutes

MMA

9 May 2011

MMA

CrossFit Sunday 110508

8 May 2011

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

Sunday 110508
Five rounds for time of:
45 pound Thruster, 10 reps
10 Bar-facing burpees

Time: 16 minutes

CrossFit Saturday 110507

7 May 2011

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

Saturday 110507
21-15-9 reps for time of:
24" Box jump
65 pound Power snatch
Chest to bar Pull-up

Time: 19 minutes

Deadlift

6 May 2011

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

Linear Periodization Week 5
Deadlift 5 x 135; 3 x 155; 2 x 185; 1 x 205; 3x5x225

Time: 17 minutes

CrossFit Wednesday 110504

4 May 2011

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

Wednesday 110504
Front Squat 5-5-5-5-5 reps
45,65,85,105,125,145

Time: 14 minutes

CrossFit Tuesday 110503

3 May 2011

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

Tuesday 110503
Three rounds, 21-15- and 9 reps, for time of:
45 pound Overhead squats
Burpees

Time: 14 minutes

MMA

2 May 2011

MMA

CrossFit Sunday 110501

1 May 2011

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

Sunday 110501
Five rounds for time of:
5 Ring rows
155 pound Bench press, 5 reps
135 pound Back squat, 5 reps

Time: 24 minutes

Deadlift & CrossFit Saturday 110430

30 Apr 2011

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

Linear Periodization Week 4
Deadlift 5 x 135; 3 x 185; 1 x 205; 3x5x215

Time: 14 minutes

Saturday 110430
Bike 5 minutes
45 pound Thruster, 50 reps
30 pull-ups

Time: 18 minutes

CrossFit Friday 110429

29 Apr 2011

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

Friday 110429
Complete as many rounds in 20 minutes as you can of:
8 Chin Up
Run 400 meters
10 Handstand push-up

Rounds: 3 + 8 Chin-up + 10 Handstand push-up
Time: 20 minutes

CrossFit Wednesday 110427

28 Apr 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Thruster 45,65,85#

Wednesday 110427
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups...

Completed 9 round

Time: 7 minutes

Deadlift

26 Apr 2011

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

Linear Periodization Week 3
Deadlift 5 x 135; 3 x 155; 2 x 175; 1 x 185; 2x8x200
Ab Mat Sit Ups 5 x 20
Chin Ups 3x5 (20# chain)
Dip 3x5 (20# chain)

Time: 32 minutes

Crossfit Monday 110425

25 Apr 2011

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

Monday 110425

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Time: 19 minutes

Crossfit Saturday 110423

23 Apr 2011

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

Saturday 110423
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
40 Jump Rope
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 40#
30 Sit-ups
20 Hang squat cleans, 35# dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
10 Pull-ups

Time: 40 minutes

Deadlift

22 Apr 2011

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

Linear Periodization Week 2
Deadlift 5 x 135; 3 x 155; 3x10x170
Ab Mat Sit Ups 5 x 20
Chin Ups 3x5 (20# chain)
Dip 3x5 (20# chain)

Time: 33 minutes

Crossfit Thursday 110421

21 Apr 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Ups
3 x 3 Power Clean 95-115-135

Thursday 110421
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Knees to Elbows
15 Wall ball shots, 20 pound ball

3 rounds + 5 PClean + 10 K-E

Time: 20 minutes

Crossfit Tuesday 110419

19 Apr 2011

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

Tuesday 110419
Snatch 1-1-1-1-1-1-1 reps
45,50,55,60,65,70,75,80,85,90,95,100
Power Snatch
105,110

Time: 41 minutes

Crossfit Sunday 110417

17 Apr 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Chin Up, Power clean/Front squat/Jerk (45#)

Sunday 110417
Five rounds for time, of:
95 pound Power clean, 5 reps
95 pound Front squat, 5 reps
95 pound Jerk, 5 reps
5 Pull-ups

Time: 15 minutes

Deadlift

16 Apr 2011

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

Linear Periodization Week 1
Deadlift 5 x 135; 3x12x155
Ab Mat Sit Ups 5 x 20
Chin Ups 3x5 (20# chain)
Dip 3x5 (20# chain)

Time: 29 minutes

Crossfit Friday 110415

15 Apr 2011

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

Friday 110415
Five rounds for max reps of:
Body weight bench press (185#) 5,4,3,3,4
Pull-ups 8,7,6,5,5

Time: 19 minutes

Crossfit Thursday 110414

14 Apr 2011

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

Thursday 110414
400 meter Walking lunge
240 steps

Time: 15 minutes

Burpees

13 Apr 2011

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

For Time: 60 Burpees

Time: 10 minutes

Crossfit Monday 110411

11 Apr 2011

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

Monday 110411
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2 (95#)

Time: 10 minutes

Crossfit Saturday 110409

9 Apr 2011

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

Saturday 110409
Three rounds of:
1 minute Wall-ball, 20 pound ball, 10 ft target (Reps) (avg 15 reps)
1 minute Sumo deadlift high-pull, 65 pounds (Reps) (avg 10 reps)
1 minute Box Jump, 20" box (Reps) (avg 10 reps)
1 minute Push-press, 65 pounds (Reps) (avg 12 reps)
1 minute Jump Rope (avg 60 reps)
1 minute Rest

Time 17 minutes

Crossfit Thursday 110407 & MMA

8 Apr 2011

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

Thursday 110407
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Time: 18 minutes

MMA

Deadlift

7 Apr 2011

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

Linear Periodization Week 12
Deadlift 3 x 135,155; 2 x 175; 1 x 205,225,255,275,305,325 fail

Time: 28 minutes

Squat Clean & Press & MMA

6 Apr 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Squat Clean & Press (45#)

For Time:
15 Squat Clean & Press (110#)

Time: 10 minutes

MMA

Squat & Press

5 Apr 2011

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

Linear Periodization Week 12
Squat 3 x 45,95; 2 x 115; 1 x 135,145,165,185,195,205,215
Press 3 x 65,85; 2 x 95; 1 x 105,115,125,135,145, 155 fail, 150 fail
Ab Mat Sit Up 2x20x25

215# Squat is a new PR!

Time: 51 minutes

Crossfit Sunday 110403

3 Apr 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Deadlift (135#)

Sunday 110403
21-15-9 reps of:
155 pound Deadlift
Handstand push-ups

Time: 10 minutes

Deadlift

2 Apr 2011

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

Linear Periodization Week 11
Deadlift 3 x 135,155; 2 x 175; 1 x 205,225,245,255,275,290,315

315 is a new PR!

Time: 25 minutes

Crossfit Friday 110401

1 Apr 2011

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

Friday 110401
30 Ring Chin-ups/Dips for time

Time: 17 minutes

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

Deadlift & Crossfit Monday 110228

28 Feb 2011

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

Linear Periodization Week 5
Deadlift 5 x 115; 3 x 165; 2 x 185; 1 x 205; 3x5x220
Single Arm Row 3x10x40
Ab Mat Sit Up 5 x 20

Time: 34 minutes

Monday 110228
Hang power snatch 3-3-3-3-3 reps
45,55,65,75,85,95

Time: 12 minutes

Crossfit Saturday 110226

27 Feb 2011

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

Saturday 110226
21-15-9 reps of:
65 pound Sumo deadlift high-pull
65 pound Overhead squat

Time: 14 minutes

Squat & Press

25 Feb 2011

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

Linear Periodization Week 5
Squat 5 x 45; 3 x 95; 2 x 115; 1 x 135; 3x6x150
Press 3 x 95; 3x5x100
Ab Mat Sit Up 2x20x20#

Time: 29 minutes

Crossfit Thursday 110224

24 Feb 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 KB Snatch per hand 25-30-35#

Thursday 110224
For time:
Bike 3 minutes
40 pound Kettlebell snatch, 25 reps, each arm
Bike 2 minutes
40 pound Kettlebell snatch, 17 reps, each arm
Bike 1 minute
40 pound Kettlebell snatch, 10 reps, each arm

Time: 16 minutes

Deadlift & Crossfit Monday 110221

22 Feb 2011

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

Linear Periodization Week 4
Deadlift 5 x 115; 3 x 155; 1 x 185; 3x5x210
Single Arm Row 3x10x40
Ab Mat Sit Up 5 x 20

Time: 26 minutes

Monday 110221
"Cindy"
Complete as many rounds in 10 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

9 Rounds

Time: 10 minutes

Press & Crossfit Sunday 110220

21 Feb 2011

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

Linear Periodization Week 4
Press 5 x 45; 3 x 65; 1 x 85; 3x6x95

Time: 11 minutes

Sunday 110220
Three rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time: 20 minutes

Squat & Crossfit Friday 110218

20 Feb 2011

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

Linear Periodization Week 4
Squat 5 x 45; 3 x 95; 2 x 115; 1 x 135; 3x8x140
Good Morning 2x15x45#
Ab Mat Sit Up 2x20x20#

Time: 27 minutes

Friday 110218
"Kelly"
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball

Time: 17 minutes

Crossfit Wednesday 110216 & Thursday 110217

18 Feb 2011

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

Wednesday 110216
"Helen"
Three rounds for time of:
Run 400 meters
50# Kettlebell swing, 21 reps
12 Pull-ups

Time: 19 minutes

Thursday 110217
"Annie"
100-80-60-40-20 reps rounds of Jump Rope
50-40-30-20 and 10 rep rounds of Sit-ups

Time: 11 minutes

Deadlift & MMA

16 Feb 2011

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

Linear Periodization Week 3
Deadlift 5 x 135; 3 x 165; 1 x 185; 2x8x195
Single Arm Row 3x10x40
Ab Mat Sit Up 5 x 20

Time: 25 minutes


MMA

Crossfit Monday 110214 & MMA

14 Feb 2011

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

Monday 110214
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Per hand: 25,30,35,40,45

Time: 20 minutes

MMA

Press & Crossfit Sunday 110213

13 Feb 2011

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

Linear Periodization Week 3
Press 5 x 45; 3 x 65; 1 x 85; 3x8x90

Time: 11 minutes

Sunday 110213
Clean and Jerk 1-1-1-1-1-1-1 reps
95,105,115,125,135, failed 145 (Power Clean), failed 155

Time: 15 minutes

Squat & Crossfit Saturday 110212

12 Feb 2011

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

Linear Periodization Week 3
Squat 5 x 45; 3 x 95; 1 x 115; 3x10x130
Ab Mat Sit Up 2x20x15#
Good Morning 2x15x45#

Time: 27 minutes

Saturday 110212
Complete as many rounds as possible in 10 minutes of:
7 Chest to bar pull-ups
15 second L-sit holds

Rounds: 5
Time: 10 minutes

Deadlift & Crossfit Thursday 110210

10 Feb 2011

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

Linear Periodization Week 2
Deadlift 3 x 115,145; 3x10x165
Ab Mat Sit Up 5 x 20

Time: 17 minutes

Thursday 110210
"Wittman"
max rounds in 20 minutes of:
50# Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
Box jumps, 15 reps

Rounds: 3 + 15 kb swings
Time: 20 minutes

Crossfit Tuesday 110208 & MMA

9 Feb 2011

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

Tuesday 110208
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 Knees to Elbows
20 pound Medicine ball cleans, 15 reps

4 rds + 5 HSPU and 10 K2E

MMA

Press & Crossfit Sunday 110206

6 Feb 2011

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

Linear Periodization Week 2
Press 5 x 45,65; 3x10x80

Time: 12 minutes

Sunday 110206
For time:
80 Wall ball shots (20#)

Time: 7 minutes

Squat & Crossfit Saturday 110205

5 Feb 2011

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

Linear Periodization Week 2
Squat 5 x 45,95; 3x12x120
Good Morning 2x15x45
Weighted Ab Mat Sit Up 2x20x15

Time: 23 minutes

Saturday 110205
For time:
50 Burpee pull-ups

Time: 20 minutes

Crossfit Friday 110204 & MMA

4 Feb 2011

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

Friday 110204
Snatch Balance 3-3-3-3-3 reps
45,55,65,75,85

Time: 15 minutes

MMA

Crossfit Wednesday 110202

3 Feb 2011

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

Wednesday 110202
Overhead Squat 1-1-1-1-1-1-1 reps
45,55,65,75,85,90,95

Linear Periodization Week 1
Deadlift 3x12x150
Ab Mat Sit up 5 x 20
1 Arm DB Row 3x10x35

Time: 26 minutes

Crossfit Tuesday 110201

1 Feb 2011

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

Linear Periodization Week 1
Press 3x12x70

Time: 7 minutes

Tuesday 110201
For time:
85# Thruster, 7 reps / 35# weighted Pull-up, 7 reps
65# Thruster, 9 reps / 20# weighted Pull-up, 9 reps
45# Thruster, 15 reps / 15 Pull-ups

Time: 17 minutes

Squat & Crossfit Monday 110131 & MMA

31 Jan 2011

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

Linear Periodization Week 1
Squat 5 x 45,95; 3x15x110
Good Morning 3x15x45
Weighted Ab Mat Sit Up 2x20x10

Time: 30 minutes

Monday 110131
For time:
155 # Deadlift, 21 reps /2 minute Bike
225 pound Deadlift, 18 reps /2 minute Bike
225 pound Deadlift, 15 reps /2 minute Bike
225 pound Deadlift, 12 reps /2 minute Bike

Time: 19 minutes

Crossfit Saturday 110129

29 Jan 2011

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

Saturday 110129
For time:
Box jump, 21 reps
Chin up, 21 reps
1.5 pood Kettlebell swing, 21 reps
21 Ab Mat sit-ups
40 pound dumbbell Hang power clean, 21 reps
2 minutes Bike
21 Back extensions

Time: 15 minutes

Crossfit Friday 110128

28 Jan 2011

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

Friday 110128
Clean 3-3-3-3-3-3-3 reps
45,65,85,95,195,115,125

Time: 20 minutes

Crossfit Thursday 110127

27 Jan 2011

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

Thursday 110127
"Holbrook"
5 rounds, each for time of:
80# Thruster, 5 reps
7 Pull-ups
10 Lateral Hops over Bar

Time: 17 minutes

Crossfit Monday 110124 - Tuesday 110125

25 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-7 Burpees

Monday 110124
Three rounds for time of:
Run 400 meters / Rest 1 minute

Time: 12 minutes

Tuesday 110125
Three rounds for time of:
12 Chin-ups/Dips
30 Squats

Time: 15 minutes

MMA

24 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Burpees/Chin ups

MMA

Crossfit Sunday 110123

23 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-5 Burpees

Sunday 110123
Three rounds for time of:
155# Deadlift, 10 reps
50 Jumping Jacks

Time: 8 minutes

Crossfit Friday 110121

22 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-4 Burpees

Friday 110121
For time:
21 L-pull-ups /20 One legged squats, alternating legs
18 L-pull-ups /16 One legged squats, alternating legs
15 L-pull-ups /12 One legged squats, alternating legs
12 L-pull-ups /8 One legged squats, alternating legs

Time: 22 minutes

Crossfit Thursday 110120; 5-3-1 Day 3,4 Week3; MMA

21 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 7 Burpee/Chin up

Thursday 110120
Snatch 1-1-1-1-1-1-1 reps
45,50,55,60,65,70,75

5-3-1 Day 3,4 Week3
Deadlift 5 x 115,140,165; 3 x 185,205,220
Bench 5 x 115,125,135,155,170

Time: 45 minutes

MMA

Crossfit Wednesday 110119

20 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
4 x 5 Chin ups

Wednesday 110119
Three rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 35 pounds each

Time: 27 minutes

MMA

19 Jan 2011

MMA

Burpee Swing

18 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc)

5-3-1 Day 2 Wk 3
Press 5 x 65,80,95,100; 3 x 110,125

MetCon
5 rounds for time of:
7 Burpee Chin-ups
7KB Swings (50#)

Time: 14 minutes

The metcon covers both yesterday's and today's burpees/chin-ups

Squat & Bench

16 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
7-5-4 Burpees/Chin ups

5-3-1 Day 4 Wk 2
Bench 5 x 115,135,145,155,165

5-3-1 Day 1 Wk 3
Squat 5 x 45,95; 3 x 115,135,155,165

Time: 23 minutes

Crossfit Saturday 110115

15 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Burpees/Chin ups

5-3-1 Day 3 Wk 2
Deadlifts 5 x 115,135; 3 x 155,165,185,210

Saturday 110115
"Elizabeth"
21-15-9 reps of: Clean 95#/Dips

Time: 23 minutes

Crossfit Thursday 110113

14 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
6-5-3 Burpees/Chin ups

5-3-1 Day 2 Wk 2
Press 5 x 55,75; 3 x 85,95,105,120

Thursday 110113
5 rounds for time of:
20 Ab Mat Sit Ups
5 Push Jerk 115#

Time: 9 minutes

Yesterday: 13 Burpees/Chin ups

Crossfit Wednesday 110111 / MMA

12 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 4 Burpees/Chin ups

5-3-1 Day 1 Wk 2
Squat 5 x 95, 3 x 115,125,135,155

Wednesday 110111
max rounds in 15 minutes of:
25 Push Ups
Bike 2 minutes

Rds = 4

MMA

Crossfit Sunday 110109, Tuesday 110111

11 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
5-4-2 Burpees

Sunday 110109
Weighted pull-ups 1-1-1-1-1-1-1 reps
25#,30#,35#,40#,50#,50#,50#

Time: 16 minutes

Tuesday 110111
Three rounds for time of:
12 Chin-ups/Dips
15 Thrusters, 25# kb
12 Handstand push-ups
95 pound Power clean, 15 reps

Time: 28 minutes

MMA

10 Jan 2011

MMA

10 Burpees/Chin ups

Crossfit Saturday 110108

9 Jan 2011

Warm Up: 3x10 trunk/arm/neck rotations
3 x 3 Burpees/Chin ups

5-3-1 Day 4 Wk 1
Bench Press 5 x 115,135,145,155

Saturday 110108
Three rounds for time of:
5 Wall climbs
10 Knees to Elbows
10 Box jumps, 24" box

Time: 20 minutes

Crossfit Friday 110107

8 Jan 2011

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

5-3-1 Day 2-3 Wk 1
Press 5 x 55,75,95,110
Deadlift 5 x 115,145,175,200

Friday 110107
"Rankel"
Complete as many rounds as possible in 20 minutes of:
165 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 40#
Bike 1 minute

8 Burpees part of the WOD

Crossfit Wednesday 110105

7 Jan 2011

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

5-3-1 Day 1 Wk 1
Squat 5 x 95,115,135,145

Wednesday 110105
Fran: Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups (1/2 band assisted)

Time: 15 minutes

7 Burpees

Yesterday: 6 Burpees/Chin ups

MMA

5 Jan 2011

MMA

5 Burpees/Chin ups

Crossfit Tuesday 110104

4 Jan 2011

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

Tuesday 110104
Front Squat 3 x 45,65,85,105,115,125,135

Time: 14 minutes

4 Burpees

Crossfit Monday 110103

3 Jan 2011

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

Monday 110103
3 rounds for time of:
Bike 2 minutes
15 Overhead squats, 45#
7 Pull-ups

Time: 16 minutes

3 Burpees

Crossfit - Jack

2 Jan 2011

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

"Jack"
Complete as many rounds as possible in 20 minutes of:
10 reps 95# Push press,
10 KB Swings, 35#
10 Box jumps, 24 inch box

Rds: 7

2 Burpees

2011 Resolution Run

1 Jan 2011

Resolution Run 5K

Time: 34:54.

Day 1 of the 100 Day Burpee Challenge - 1 burpee down!