09/30/13

1. 20mins:  1RM Back Squat

Notes: Compare to 07/22/13

2. AMRAP 5mins

5 Box Jumps w/ Step Down
20 Double Unders

Rest 3mins

AMRAP 5mins:

5 Target Burpees
20 Double Unders

Notes: Target Burpees are to a target roughly 3-6″ from highest reach

*Post results to comments


Competitor’s Program

1. 15mins:  2RM Hang Snatch from below knee

2a. 3×4 Snatch Pull, rest :60
2b. 3×3 Push Press, rest :60

3. AMRAP 8mins:

8 Burpee Box Jumps 30/24
4 Deficit HSPU 6/4
2 Deadlifts 315/185

*Post results to comments


“Only those who dare to fail greatly can ever achieve greatly.” – Robert Kennedy

7 Reasons Why Fat is Great For You

09/28/13

1.  10mins:  Build to heavy 1,2 or 3 rep Overhead Squat

2.  EMOM x 5:  2-4 Muscle Ups

3.  AMRAP 10mins (Follow the Leader):

7 Power Cleans 135/100
14 Wall Balls 20/14

*Post results to comments


Competitor’s Program

1.  15mins:  Heavy 2-rep Snatch

2.  15mins:  Heavy 2-rep Clean & Jerk

Notes:  For both, you may drop the bar between reps, just be sure to get right back on it.

3.  “Helen”

3RFT:

400m Run
21 KB Swings 24/16
12 Pull Ups

*Post results to comments

 

To contribute to Billy and Shannon’s Kids College Fund please CLICK HERE.  To learn more, CLICK HERE.  Don’t forget to sign up on the calendar for your workout time.


“The most important thing is to enjoy your life – to be happy – it’s all that matters.” – Audrey Hepburn


This video has absolutely nothing to do with fitness, but it is pretty damn funny!

09/27/13

1.  15mins on the Snatch

Notes:  If its feeling good, go for a heavy single.  If not, spend the 15mins on tech work.

2. AMRAP 10mins:

5 Push Ups
10 KB Swings
25 Double Unders

*Post results to comments


Competitor’s Program

1.  Back Squat:  10@60%, 8@70%, 8@75%, 8@80%, rest 2-3mins

2.  Front Squat:  5@60%, 5@65%, 2×5@70%, rest :90

3.  For reps and rounds:

1min:  ME Ring Dips
3mins: 10 Cals on Rower, 20 Squats
1min:  ME Ring Dips
3mins: 10 Cals on Rower, 20 Squats
1min: ME Ring Dips

Notes:  Record total Ring Dips and rounds/reps for each 3min piece.  No rest between.

*Post results to comments

 

To contribute to Billy and Shannon’s Kids College Fund please CLICK HERE.  To learn more, CLICK HERE.


“Let him who would enjoy a  good future, waste none of his present.” – Roger Babson

There has been a lot of media attention this week about CrossFit and a disease called Rhabdomyolysis.  If you’re unaware of this, read THIS ARTICLE.  Then read THIS ARTICLE.  Please voice opinions/thoughts on the comments section.

09/25/13

:90/:90 x 4:  Run (for distance, 50m increments)

Rest 5mins

:90/:90 x 4: Row (for distance)

Rest 5mins

:90/:90 x 4: AirDyne (for distance)

*Post results to comments


Competitor’s Program

1.  12mins:  2RM Jerk

2a. 3×3 Clean High Pull from below knee, rest :60
2b. 3xME Strict HSPU, rest :60

3. 10 Rds on the AirDyne:

:30 @ 90-95%
:90 @ 50%

*Post results to comments


To contribute to Billy and Shannon’s Kids College Fund please CLICK HERE.  To learn more, CLICK HERE.


“The supreme accomplishment is to blur the line between work and play.” – Arnold J. Toynbee

The Myth Of the Post Workout Recovery Shake

09/24/13

4mins:

5 HSPU
10 Lunges

Rest 8mins, after 2mins of rest complete:

a. 3×8-12 T2B
b. 3×12-15 Strict Sit Ups, rest :30

3mins:

4 HSPU
8 Lunges

Rest 8mins, after 2mins of rest complete:

a. 3×8-12 T2B
b. 3×12-15 Strict Sit Ups, rest :30

2mins:

3 HSPU
6 Lunge

Rest 8mins, after 2mins of rest complete:

a. 3×8-12 T2B
b. 3×12-15 Strict Sit Ups, rest :30

Notes:  Should be able to move consistently for all AMRAPs.  As the time goes down, intensity should go up.

*Post results to comments


Competitor’s Program

1. 15mins:  2RM Clean & Jerk from Above Knee

2. Back Squat:  10@60%, 8@65%, 6@70%, 6@75%, 6@80%, rest 2-3mins

3. Front Squat:  5@60%, 5@70%, 2×5@75%, rest :90

4. EMOM x 8mins:

Odd: 5 Pistols per leg
Even: :30 Wtd Plank

*Post results to comments

 

To contribute to Billy and Shannon’s Kids College Fund please CLICK HERE.  To learn more, CLICK HERE.


“None are so old as those who have outlived enthusiasm.” – Henry David Thoreau

How Heat and Carbs Affect Your Performance

09/23/13

1.  10mins:  Build to Heavy Clean

2.  10mins:  Build to Heavy Jerk

3.  6 Sets:

:20: 3 TnG Squat Cleans @ 50% + ME Burpees

Rest 1min

*Post results to comments


Competitor’s Program

1.  15mins:  2RM Snatch from Above Knee

2a. 3×3 Snatch High Pull from Below Knee, rest :60
2b. 3×3 Split Press, rest :60

3. 3 Rds, each for time, rest 3:1

Run 75m Down and Back
10 Thrusters 115/75
10 C2B Pull Ups

*Post results to comments

 

To contribute to Billy and Shannon’s Kids College Fund please CLICK HERE.  To learn more, CLICK HERE.


“Happiness is not something ready made.  It comes from your own actions.” – Dalai Lama

Earn Your Carbs

09/22/13

REST DAY / MAKE UP / SKILL WORK

*Post results to comments


Reminder:  On October 12th we will be honoring my cousin Billy Kochis with the memorial workout, “Billy”.  All details are HERE.  Please don’t forget about the on-going fundraiser for his wife Shannon and their four awesome kids.  To donate please CLICK HERE and he sure to pass on the link.  Regarding the 12th, there are two sign ups at the gym; one for if you’re attending the BBQ and one for side dishes.  In order to sign up for the workout go the the online calendar and sign up, it is open for sign ups today!!  Remember, friends and family are welcome at the BBQ, please just add them to the sign up at the gym.  Thank you in advance for your help with this cause, it means more to my family than we could ever express in words!!


“Never apologize for showing feeling.  When you do so you apologize for the truth.” – Benjamin Disraeli

Feet For Power Movements

 

09/21/13

In Teams of 3:

25min AMRAP:

5 UB Hang Power Cleans
5 HSPU
5 T2B
*Every 5mins, starting at :00, run a 100m Med-Ball Toss Relay (5 Squat penalty if ball touches the ground)

Notes:  The AMRAP portion is follow the leader fashion.

*Post results to comments


Competitor’s Program

1.  20mins:  Find a 1RM Snatch

2.  20mins:  Find a 1RM Clean & Jerk

3.   5 Rds for Max T2B:

3mins on Airdyne at 70% + ME UB T2B

Notes:  Start T2B within 10 seconds of finishing Airdyne and vise versa.

*Post results to comments


“The future starts today, not tomorrow.” – Pope John Paul II

10 Myths About Olympic Weightlifting

09/20/13

1. 4×14 Split Squats, rest 1-2mins

Notes:  Goal is to go heavier than 08/30/13

2. For Time (12min Cap):

75 Double Unders
30 Thrusters 105/75
30 Pull Ups
30 Box Jump Overs 24/20
30 Push Ups
75 Double Unders

Notes:  You start and finish with 75 Double Unders, but the work in the middle may be broken up any way to get it done.  Thruster weight should be slightly heavier than Fran.  And if you’re using bands, the Pull Ups should be slightly harder than Fran.

*Post results to comments


Competitor’s WOD:

1.  Back Squat:  10@60%, 8@65%, 8@70%, 8@75%, 8@80%, rest 2-3mins b/w sets

2.  Front Squat:  5@60%, 5@65%, 2×5@70%, rest 1-2mins b/w sets

3.  3 RFT:

100 Double Unders
50′ OH Walking Lunge 45/25
25 H.R. Push Ups
50′ OH Walking Lunge 45/25

*Post results to comments


“It is what we know already that prevents us from learning.” – Claude Bernard

Crimes Against Rowing: Pt 1

Crimes Against Rowing: Pt 2