06/30/15

1. 4 Sets – not for time

6 Deadlifts – 4 sec descent, :30 Rest
6 Floor Press – 4 sec descent, :30 Rest 
:30 Box Jump – SD, :30 Rest

2. For Time (13min Cap):

1k Row
20 Burpees
30 Wall Balls
40 Lunges
500m Row


Competitor’s Program

1. 5-Rep CGBP, 20X3 – build to tough set in 10mins

2a. 3×8-10 Alternating Front Rack Step Ups 20/16″, rest :90
2b. 3×2-5 Muscle Ups, rest :90

3. 4 sets for even times:

30 Row Calories
10 Squat Cleans 115
50 Double Unders

Rest 3mins


“To succeed you need to find something to hold on to, something to motivate you, something to inspire you.” – Tony Dorsett

5 Lessons I’ve Learned From 2 Years of CrossFit

06/29/15

1. EMOMx10: 3 Hi-Hang Snatch or 3 Push Press – build as you go

2. :90 / 2:00 x 5:

Airdyne – Calories

3. “Tabata” – Core movement of choice


Competitor’s Program

1. 1 Clean Deadlift + 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk – build to tough set in 12mins

2a. 3×2-3 Sumo-Deadlift, 21X1, rest :90
2b. 3x:30 /Side Plank, rest 2:00

3. 4 Sets @ 80%:

:60 Row
:30 Rest
:60 Airdyne
:30 Rest
:60 15 Double Unders + 5 Tough Ring Rows
:30 Rest


“Success is finding satisfaction in giving a little more than you take.” –  Christopher Reeve

Kettlebell Swings and Low-Back Pain

06/27/15

1. 10mins: Empty Barbell Tech Work

2. In Teams of 2:

100 Airdyne Calories
100 Double Unders
100 Row Calories 
100 Sit Ups
50 Airdyne Calories
50 Double Unders
50 Row Calories 
50 Sit Ups

Competitor’s Program

1. Power Clean – build to a tough single in 10mins

2. 3×2-3 Wtd Glute Bridges, 21X3, rest :90

3. 8mins @ 80%:

250m Row
50 Double Unders
:30 FLR on Rings

4mins Rest

8mins @ 80%:

10 Deadlifts @ 185/125
10 Hand Release Push Ups
200m Run


“Honesty is the first chapter in the book of wisdom.” – Thomas Jefferson

The Pursuit of Athleticism

06/26/15

1. EMOM x10: 4 Thrusters – build as you go

2. AMRAP 8mins:

5 Power Cleans
30 Russian Twists


Competitor’s Program

1. Front Squat: 3×3-4, 22X1, rest 2mins

2. 5 Sets:

:35 Airdyne Sprint
4:55 Rest

3. 3 Sets – not for time

10 DB Floor Press from top of Glute Bridge – light/moderate weight
8 Strict Chin Ups
:30 Dip Support on Boxes


“The possession of anything begins in the mind.” – Bruce Lee

How To Prevent Injuries in CrossFit

06/24/15

1. 10mins: 3 Rep Back Squats with band around knees and 3 sec pause at bottom

2. 3 Sets:

:60 Burpees
:60 Rest
:60 Box Jumps – SD
:60 Rest
:60 DB FLR Row
:60 Rest
:60 T2B
:60 Rest


Competitor’s Program

1. 12×1 Power Snatch @ 75-85% – begin a set every :60

2. Snatch Pull: 5×1.1.1, rest :12, rest 2mins – start around 100% of 1RM Snatch

3. EMOMx12:

Odd: 8/6 Row Calories – AFAP
Even: 8 Burpees – AFAP

4. 12 Sets:

:30 Airdyne @ moderate pace
:30 Airdyne @ easy pace


“In order to carry a positive action we must develop here a positive vision.” – Dalai Lama

Stick To Your Diet While Enjoying Summer Fun

06/23/15

1a. 5×10-12 Double KB Deadlift – 4sec descent, rest :30
1b. 5×6-8 Chin Ups – 4sec descent, rest :30

2. EMOM x10:

Odd: 12-15 Russian KB Swings
Even: 1-3 Wall Walks – no more than :40


Competitor’s Program

1.  3 Push Press – build to tough set in 10mins

2a. 3×10-12 Alternating Front Rack Step Ups – 20″, rest :90
2b. 3x:35 Max Muscle Ups, rest :90

3. 8 Sets:

15/12 Row Calories
1 Squat Clean + 1 Hang Squat Clean + 1 Hang Squat Clean Thruster 155/115
6 Bar Facing Burpees

Rest :90


“Our greatest weakness lies in giving up.  The most certain way to succeed is always to try just one more.” – Thomas A. Edison

Are You Doing The Couch Stretch Correctly?

06/22/15

1. Every 6mins, x5 Sets:

400m Run
10 Push Ups
15 Wall Balls
20 Lunges

2a. 3×10-12 Ring Rows – 3 sec pause at top, rest :30
2b. 3x:30-:45 Boat Pose, rest :30


Competitor’s Program

1. 1 Power Clean + 1 Front Squat + 1 Thruster + 1 Split Jerk – build to tough set in 12mins

2a. 3×3-4 Sumo Deadlifts, 21X1, rest :90
2b. 3x:30 / Side Plank, rest 2:00

3. 5 Sets @ 80%:

:45 Row
:30 Rest
:45 Airdyne
:30 Rest
:45 [15 Double Unders + 6 Russian KB Swings 32/24]
:30 Rest


“It’s the little details that are vital.  Little things make big things happen.” – John Wooden

Should You Drink Water During A  Workout?

06/20/15

In Teams of 2 (I do a round, you do a round..)

AMRAP 25mins:

100m Farmers Carry (50m down/back)
20 Lunges
20 Sit Ups


Competitor’s Program

1. 2 Power Cleans + 2 Hang Power Cleans – build to tough set in 12mins

2. 3×3-4 Weighted Glute Bridges, 21X3, rest :90

3. 8mins @ 80%:

200m Run
15 Russian KB Swings 32/24
10 Hand Release Push Ups

Rest 4mins

8mins @ 80%:

100m Sled Drag – tough
50m Single Arm DB OH Carry /arm – tough but unbroken


“Start by doing what’s necessary; then do what’s possible; and suddenly you’re doing the impossible.” – Francis of Assisi

The Definitive Guide To Napping