Wednesday 3.25.15

Strength:  Back Squat 5-5-5-5-5

WOD: 4 rounds:

You have 45 seconds to get as many repetitions as possible, then 15 seconds to get to the next exercise (or rest). (The workout will take 9 minutes)

- Goblet Squats (53/35#)*
- Kettlebell Clean and Jerk – switch arms as desired (53/ 35#)
- Toes to bar

*If you have pistols, count double your points for those (one pistol on one leg= 2 goblet squats)

Monday 8.25.14

Skill: Tire Flips. Get a good warmup, work to a challenging size tire then:
- 2 x 2:00 for max reps at a managable weight

WOD: AMRAP in 12:00:
- 10 Kettlebell Clean and Press - left
- 10 Kettlebell Clean and Press - right
- 10 Box Overs

* Choose and weight and height that you can maintain smooth consistent movement the entire WOD

Post weights and times to comments.

Tuesday 5.27.14

Strength: Hang Power Clean 3-3-3-3-3

WOD: Complete 5 rounds for time:
- 5 KB Clean and Press - RT (53/ 35#)
- 20 yard KB Single Arm Overhead Carry - RT
- 5 Burpee Box Jumps (24/ 20")
- 5 KB Clean and Press - LT
- 20 yard KB Single Arm Overhead Carry - LT
- 5 Burpe Box Jumps

Wednesday 1.15.14

Paleo = eat real food

Skill:  On the minute for 10:00:
- 1 Turkish Get Ups/ side + 10 Warrior Sit Ups

WOD: 4 rounds for time:

- 400m Run

- 20 1-arm Clean and Press*

*Cleans are to be completed with a full squat today!
** Cap workout at 20:00

Post weights and times to comments.

__________________________________________________________________________

Robb Wolf gives his thoughts on US News ranking the Paleo Diet dead last.....again.  Then gives his rebuttal.  He also has a video in the article with Matt Lalonde speaking on nutrient density for almost 50 min.  I know time is short for everyone, but if you get a moment watch the video,  it's a good one.

Article:  US News Ranks the Paleo Diet: 2014. Deja Vu All over again!

Thursday 12.05.13

Congratulations to Erin and Jason for the birth of Kelly Ann 8 lbs., 7 oz.   We hope to meet her soon!

Skill:  20:00 to work any aspect of the Muscle Up (bar or rings)

WOD: 3 rounds for REPS:
- max Air Squats  in 60 seconds
- max Kettlebell Clean and Presses (2 KBs @ 53/35#) in 60 seconds
- max Burpees  in 60 seconds
*Rest 60 seconds between rounds

Post reps to comments.

Saturday 4.06.13

Skill:  Movement review

WOD:  Partner "Jag 28"
AMRAP in 30 min:
- 28 1- arm Kettlebell Swings - russian (heaviest possible with good form)
- 28 Pull Ups
- 28 1- arm Kettlebell Clean and Press (heaviest possible)
- 28 Pull Ups

One partner tries to get as much of the round done as possible, while the other partner runs 800m.  When the partner returns from the run, they continue on the round where the first partner left off and the first partner runs.
The 1-arm KB work is all reps together, not each arm.  Complete all reps with one arm or split them up as necessary.

Post partners and rounds to comments.

Friday 9.07.12

Rod working Toes to Bar/ Knees to Elbows

Strength: Power Clean 5x3 (add 1-5# over last time)

Conditioning:  As many rounds as possible in 10:00:
- 5 Kettlebell Clean and Presses (each arm)
- 10 Toes to Bar
- 10 Burpees

Post weights and rounds to comments.

Saturday 5.19.12

On Thursday, Brad and Josh competed in the 5th Annual SWAT Fitness Challenge.  They took 1st in this event, which consisted of max trips of 120 feet in 10:00 carrying one team member, 135# barbell, and two 25# buckets.  They made 25 total trips.

Conditioning: "Jag 28"
For time:
Run 800 meters
28 Kettlebell Swings (heaviest possible with good form)
28 Strict Pull Ups
28 Kettlebell Clean and Press (heaviest possible)
28 Strict Pull Ups
Run 800 meters

Post times to comments.

Saturday 6.25.11

In the early CrossFit Seminars, they would challenge the biggest guy there to an Overhead Squat competition with their 115 lbs instructor, using today's Mens Rx'd weight. 

 

BRING YOUR TAPE!!!

Metcon: 2011 CrossFit Games Regional Workout 4
For time:
-100 Pull-ups
-100 Kettlebell swings (16/24kg)
-100 Double-unders (150 singles)
-100 Overhead squat (95/65 or 40% 1RM)

Partition the reps up anyway you'd like.  Do the workout straight through like a chipper, or sets of 10, 5 etc., whatever you need to do to complete the work.

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Monday 3.21.11

Jason Kahlipa uses dynamic effort deadlifts in preparation for the 2011 CrossFit Games

There are three basic ways to get stronger:  The max effort method, the dynamic effort method, and the repetition method.  The max effort method, where we spend most of our training time, is all about lifting the most weight possible for low reps.  The repetition method is pretty much the opposite:  lifting a light load for high reps.  The dynamic effort method is lifting a light load as fast as possible with little rest, for low reps.   

The Dynamic Effort Method is not used to develop maximal strength, but to increase force production and explosive strength. By training at 50-70% and using compensatory acceleration, the athlete will become more explosive. Using compensatory acceleration (pushing as hard and as fast as one can during the concentric phase of the lift) allows the athlete to push maximally against sub-maximal weights. Thus an athlete that can deadlift 300lbs. using 195lbs (65%) can produce 300 lbs. of force as long as he concentrates on accelerating the bar. The training of force development is imperative in order for an athlete to achieve his potential. 

SWOD: Deadlift (conventional or sumo stance) 65% of 1rm, 10x2 with a new set beginning every :30 (reps should be explosive and perfect form).

Metcon:  100 KB 1-Arm Clean and Press, with 2 kb turkish get ups on the minute every minute.  Use the heaviest KB you can do turkish get ups with, and the entire metcon must be done with the same bell.  Start this WOD with 2 turkish get ups, then do the most KB clean and presses you can for the rest of the minute.  The clean and presses can be done as a mixture of hands, but 100 total reps must be completed (50 each side).

Post weights and times to the comments section!  bc 

Friday 2.18.11

300+ reps on FGB will do that to you.  But Ryan was back at a workout the next day.

 Warm Up / SWOD:  Review of exercises in the metcon

Metcon:  "300"
-25 Pull Ups
-50 Deadlifts (135/85 lbs)
-50 Push Ups
-50 Box Jumps (24"/ 20")
-50 Floor Wipers 
-50 One-arm KB Clean-and-Press (35/ 26lbs)
-25 Pull Ups

This workout was made famous by the movie 300 a few years back.  It was a workout used to test the actors and stuntmen at the culmination of months of training with trainer Mark Twight at Gym Jones.  It was not a daily, or even weekly, workout as was purported by the media and Men's Health.Magazine.

This is the long workout for the week, as we will be closed Saturday for maintanence.

Post times to comments. cc