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