Workout Thursday 01 July 2010

Strength
Weighted Pull up 5/5/5

WOD
10/9/8/7/6/5/4/3/2/1 reps of

Advanced: chest to bar pull ups
                   Box jump, M30"/24"
                    GHD sit ups

Intermediate: Chest to bar pull ups
                       Box Jump M24"/F20"
                       GHD sit ups

Beginner: Jumping chest to bar pull ups
                 Box Jump, M20"/F16"
                 GHD Sit ups

Beginners set a box under the bar so that you can jump high enough to pull your chest to the bar

All levels finish with one minute Planche work

Workout Tuesday 29 June 2010

Coach Mike Burgener. Look him up, get to know him he has an entire library of videos on youtube. I can type until my fingers turn blue and I'll never convey a fraction of the expertise that can be gained from five minutes of watching him speak

Strength
Snatch 3/3/3/3/3

WOD
3 rounds for time:
Advanced/Intermediate: 5 Snatches @ 85% of today's strength max lift
                                          7 Overhead squats with same weight
                                          15 toes to bar (intermediate do knees to elbows)
                                          21 pull ups

Beginner: 5 snatches @ 85%
                 5 overhead squats with same weight
                10 hanging knee raises
                15 jumping pull ups


Finish with one minute front lever

Tips 1)If you catch your last snatch of each round in a full squat, then standing up counts as your first overhead squat
       2)Learn how to do kipping knees to elbows


                

A new warm up

Are you lost with what to do for your warm up? Or maybe just bored with doing the same old 5 exercises to warm up every day.

Check out this link

I used to follow Mark Verstegen's core performance before I got into CrossFit. Mark has some incredible ideas on Joint mobility exercises for warming up and for cooling down. I have recently started following his movement prep exercises before my workouts and I think you should definitely check it out.

Workout 28 June 2010

Coach B and Daughter Sage, Saving the world one power clean at a time

Strength
Deadlift 3x5 @ 75%
This is a deload after the max effort lifts on the weekend.

WOD
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Advanced: M155/F95
Intermediate:M125/F75
Beginner:M95/F45 pound bar

All levels finish with one  minute Planche work

Remember, these weights are all scalable. If the elite is not enough, scale it up. If beginner is too much, scale it down. If you are somewhere in between two levels adjust as needed. But don't choke because you think the weight may be too high. You can probably do more than you think. You must push yourself if you want to progress.

Workout Saturday 26 June 2010

This pic from Shoreline CrossFit Depicts a perfectly executed low bar back squat. I greatly prefer the low bar position, with the bar resting on the rear deltoids instead of the upper trapezius. It puts far less shear on the lower back so you can lift more weight with much less risk of injury. Make sure you pull your elbows back as far as possible in order to form a good platform with your rear deltoids for the bar to sit on.

CrossFit Total!
Back Squat 1/1/1
Press 1/1/1
Deadlift 1/1/1

Warm up for each lift however you like and once you feel you are ready you have three chances at setting your one rep max.

Workout Friday 25 June 2010

It is always good to take some time to work on the fundamental areas that we are weak on. The kipping pull is one of the most basic movements that form the CrossFit foundation. In this video 2008 games winner Jason Khalipa offers some kipping pull up advice

Today you have a couple of options

Option 1
Warm up,
Spend 30 minutes working on a movement you are terrible at,
Run an easy 5 k


Option 2
Warm up,
Spend 30 minutes working on a move you are terrible at
Spend 20 minutes practicing movements you love

We take it easy tomorrow because on Saturday we are going to benchmark some of our major lifts. We're going to see how well the hybrid programming is working for us and hopefully set some impressive new PR's.  

So I expect nobody will be taking Saturday off the gym

Workout Thursday 24 June 2010

WOD
21-15-9 reps of
Sumo deadlift high pull
Wall Ball
Pull ups

Advanced: Males, 95lb SDHP, 20lb ball, 10 foot target
                   Ladies, 65lb SDHP, 16lb ball, 10 foot target

Intermediate: Males, 75lb SDHP, 16lb ball, 10 foot target
                     Ladies, 45lb SDHP, 12lb ball, 10 foot target

Beginner: Males, 55lb SDHP, 16lb ball, 8 foot target
                  Ladies, 30lb SDHP, 12lb ball, 8 foot target

Beginners can do jumping or gravitron pull ups, or use bands if they are available.

All levels finish with one minute front lever work

Workout Tuesday 22 June 2010

"Deadlift every week, they're good for your soul" - Gant Grimes

Us cavemen and Cavewomen take that advice to heart. The Deadlift the ingrained into our very DNA and very few moves provide us with as much benefit as the Deadlift.

WOD
5 rounds for time of
Advanced: Deadlift, 3 reps @ 90% of your one rep max
                   10 Muscle ups

Intermediate: Deadlift, 3 reps @ 85% of your one rep max
                       7 muscle up rows with feet elevated at least 6 inches off the floor
                       10 dips

Beginner: Deadlift, 3 reps at 85% of your one rep max
                 10 Horizontal rows
                 10 bench dips

All levels finish with one minute aggregate planche work

Workout Monday 21 June 2010

Here's one from the CrossFit Vault. From march 07.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

Scaling: if a 45 pound bar is too heavy, hold a 35 or 25 pound plate overhead and push though it.

We're backing off on the dedicated strength training a bit this week to allow for some recovery. You'll see why this weekend. So you better be at the gym this Saturday Rici

Workout Saturday 19 June 2010

Shirts off Saturdays!

Perfect day for a hero workout!




WOD
Badger
3 rounds for time of
Advanced: 30 squat cleans, (M95/F65)
                    30 pull ups
                    run 800m

Intermediate: 30 squat cleans, (75/F45)
                         30 pull ups
                         run 800m

Beginner: 21 squat cleans, (M55/F35)
                  21 jumping pull ups
                  run 800m

Finish with handstand practice

Workout Friday 18 June 2010

Strength/Skill
High Pull 5/5/5

Clean Grip High pull. Same basic movement as the snatch grip high pull only your hands are placed just outside your legs. Deadlift the bar and just as the bar passes your knees, jump as high and explosively as possible. Putting as much pop as possible into the top of the movement. Keep elbows high and on the outside. This movement is basically a power clean but you don't catch the bar in the rack position. The idea is to throw the bar as high as possible.

WOD
3 rounds for time:
Advanced: run 400m
                  21 box jumps (M24"/F20")
                  21 pull ups

Intermediate: run 400m
                      21 box jumps (M20"/F16")
                      21 pull ups

Beginner: run 400m
                 15 box jumps (M16"/F12")
                 15 Pull ups (can be kipping, jumping or horizontal row)

All levels finish with one minute aggregate front lever practice
      

Workout Thursday 17 June 2010

The infamous Greg Glassman extolling the virtues of the "Health lift"

Strength
Press 3/3/3


WOD
5 rounds for time:
DeadLift, 7 reps @ 71% of you one rep max
25 Double unders

Finish with one minute aggregate planche work 

Workout Tuesday 15 June 2010

Greg Amundson showing us how to get overhead

Strength

Push Jerk 5/5/5

WOD
5 rounds for time of:
5 shoulder to overhead @ 90% of your 5 rep max
10 burpees

Use any method you need to get the bar from shoulders to full extension.  This can be press, push press, push jerk or split jerk. Just get the bar to full extension overhead. Loading is 90% of your best score from today's strength workout

Finish with one minute aggregate front lever work

Workout Monday 14 June 2010

Strength
Squat 3/3/3

WOD
3 rounds for time

Advanced:  Back Squat, 20 reps at 54% 1rep max
                    Toes to bar, 20 reps

Intermediate: Back squat, 20 reps at 45% 1 rep max
                         Knees to elbows, 20 reps


Beginner: Back squat, 15 reps at 45% 1 rep max
                  Hanging knee raise 15 reps

All levels finish with one minute aggregate planche work 

Workout Saturday 12 June 2010

What? It's tough being a caveman these days!

Run, Jump, climb, Hunt, Carry. Once upon a time these were the skills you had to cultivate to survive. So today we are going to reenact hard day at the office CaveMan2.0 Style!

WOD
3 Rounds for time of:
Advanced: Run 400m
                  20 box jumps, M20"/F16"
                  5 muscle ups
                 15 wall ball 10' target M20lbs/F16lbs
                 50 foot walking lunge with plate overhead, M45/F35

Intermediate: Run 400m
                      20 box jumps, M20"/F12"
                      5 Muscle up rows with heels elevated
                      15 wall ball 10' target, M16lbs/F12lbs
                      20 paces walking overhead lunge, M35lbs/F25lbs

Beginner: Run 400m
                 20 Box jumps, M12"/F6-8"
                 5 Horizontal rows
                 5 push ups
                 15 wall ball, 8' target, M16lbs/F12lbs
                 15 paces overhead lunge with med ball  

Hunt it, kill it, bring it home for the cave family!
 
                   

Workout Friday 11 June 2010

Fix your rower technique

Strength/Skill
Power clean 3/3/3

From the floor

WOD
3 rounds for time:
Row 500m
21 burpees
Run 400m

Finish with one minute total work on front lever

Workout Thursday 10 June 2010

CrossFit's Nicole Carrol's journey towards 15 bodyweight overhead squats

Strength
Weighted Pull up 3/3/3/3/3

WOD
Advanced
21-15-9 reps of
Overhead Squat, M135/F80
Chest to bar Pull up

Intermediate 
21-15-9 reps of
Overhead Squat, M95/F60
Pull ups


Beginner
21-15-9 reps of
Overhead Squat, M65/F35
Horizontal Row




Finish with one minute total Front Lever
 

Workout Tuesday 08 April 2010

Skill
High Hang clean 3/3/3/3/3

This is skill work. Go no higher than you can handle with absolutely perfect form. The high Hang Clean is a hang squat clean but you don't allow the bar to dip as low as you would for a regular Hang Clean. You won't be able to do as much but it is great for building explosiveness in the final pull and for teaching to fully extend the hips during the final pull of the Clean. Watch the Video and emulate.

WOD
Advanced/Intermediate:
100 Pull ups
100 Sit ups
100 Push ups
100 Squats

Beginner:
50 Pull ups
50 Push ups
50 Sit Ups
50 Squats

For Beginner: Pulls ups can be jumping Pull ups or done on the gravitron. Push ups can be from the knees. Sit ups can be anchored at the feet. Squats better be deep. Don't underestimate yourself. You want to get better so make things hard for yourself not easy. I'm not there to push you so it's up to you to challenge your own limits here.

All levels Finish with one minute total Planche work

OOPS!

I guess I messed up and put the workout on the heath page. I'll try to fix this right now

Workout Monday 07 June 2010

2004 OLYMPIC GAMES HOSSEIN REZAZADEH THE STRONGEST MAN IN THE WORLD (OLYMPIC SNATCH)

Strength:
Deadlift 3/3/3/3/3

Start modestly and increase the weight each set until you set a new PR on set 4 or 5. Once you set a PR or hit failure put it down, you are done your strength for the day. This can be on the first set or last. Recovery is key and we need to be careful with our training load to maximize our chances for  full recovery from one workout to the next

 WOD:
Snatch, 30 reps for time

This can be squat snatch, power snatch or muscle snatch as long as the bar goes from the ground to full extension in one smooth  movement.

I  haven't posted a load here because the snatch is arguable the most difficult movement in our repertoire. For this reason I am going to leave it up to you  to do a series of warm up sets of 3 - 5 reps until you find the most weight you are comfortable with for 3 - 5 reps. Once you have found it, that's the weight you are going to be doing for the workout.

Finish with one minute total front lever work

Post loads and times in the comments section please. Feedback is very helpful in determining which direction the programming goes.

You did it!

Ok so tomorrow is out last heavy short crazy day and I'm leaving it up to you. This is your chance to pick your favorite workout. You can put together your favorite two or three exercises or you can go back and pick out your favorite workout. It can be anything you want but there are a couple of rules.

1) It has to be with no less that 75% of your one rep max for each lift.
2) Scale up the weights so scale down the reps, no more than 30 reps of each heavy lift
3) Keep it below ten minutes, ideally around five.
4) Compound movements. You can group it with sprints, jumps, pull ups or any high intensity exercise but include at least one major compound heavy lift. ie; Squat, Deadlift, Sumo deadlift high pull, Thruster, Clean, Power clean, Snatch etc. But keep it HEAVY and SHORT.

Post workouts, loads and times. I want to know what and how you all did.

Almost There!

You may have noticed that this whole week has been really heavy. Stick with it, you're almost done. Next week I'm going to mix up the weights times and intensities of the WODs a little bit more.

Workout Friday 04 June 2010

Skill:  
3 chances to get a max height jump. This can be on to the highest box you can jump on to or have a partner measure the highest spot you can touch on the wall.
 
WOD:
3 Rounds for time of:
7 Deadlifts at 75% of your 1 rep max
10 Burpees

Finish with one minute total L-sit.

Loading and reps are the same for all skill levels. Push through it. You are getting stronger and you know it.  

When learning to do a planche, we all have to start somewhere

We learn one step at a time

But don't worry because I'm here for you and we'll get there together

 

 

Workout Thursday 3 June 2010

                     Coach Rippetoe Instructs on how to do a proper Press. The press is unrivaled for building upper body pushing strength

Strength
Shoulder Press 5/5/5
Weighted Pull up 5/5/5

WOD
12-9-6 reps of :

Advanced: Thruster, M135/F80
                   Weighted Pull up, M40/F15


Intermediate: Thruster, M95/F55
                       Weighted Pull up M15/FBodyweight


Beginner: Thruster, M65/F35
                 Pull ups or jumping pull ups as needed


Finish with one minute of Front Lever work