I Have moved

I have decided to combine all my pages into one main page
to check the workout Click this link

http://caveman2point0.blogspot.com

Saturday 30 July 2011

3 rounds
Run 800m
Time each individually, rest as needed between rounds.

Run up a hill big hill if possible

Friday 29 July 2011

Power Clean
3 rep max

5 Rounds for time
Power clean, 3 reps @ 3 rep max
Front squat, 5 reps
L-pull up, 7 reps

Cash out, one minute aggregate L-Sit

WOD Thursday 28 July 2011

Shoulder Press 3/3/3
Push Press 3/3/3
Push Jerk 3/3/3

Cash out one minute aggregate front lever work

Tuesday 26 July 2011

Snatch
3/3/3/3/3
The weight only goes up when all three reps look identical and solid


Complete as many reps and rounds in 10 minutes as possible
1 squat snatch, 1 muscle up
2 squat snatches, 2 muscle ups
3 squat snatches, 3 muscle ups
etc.....

Loading is 90% of your best 3 reps
If you don't yet have muscle ups sub with ring rows into ring dips,
Beginners can sub with horizontal rows and bench dips.

Monday 25 July 2011

This guy is obviously a lot taller than me

Squat
set a new 3 rep max

Crossfit "Karen"
150 wall ball for time
Males use a 20lb ball, 10' target
Females use a 16lb ball 8 foot target

Cool down with one minute aggregate planche work

Saturday 22 July 2011

Crossfit Barbara
5 rounds, time each round individually
20 pull ups
30 push up
40 sit ups
50 squats
rest precisely 3 minutes between rounds

After this my wife and I are going to enjoy a cheat meal, any ideas? What is your favorite cheat meal?

Rest Day!

Take a day off, recover and relax. On Monday we'll be going back to Wednesdays and Sundays off with five days of training a week. I hope we have all made some good strength gains over the past while.

Here is a video I did of the overhead squat, chest to bar pull up video. I would appreciate it if anybody else would take the time to film themselves and send me the videos or pics for me to put up on the blog as well.

It is good to film yourself. I have uncovered some form issues I have that I need to work on. Go ahead and pick me apart and tell me what you see that I need to improve on.

Wednesday 21 July 2011

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

3 Rounds for time
Advanced: 5 Power cleans @ 85% one rep max
                  10 L-pull ups
                  20 Pull ups
Intermediate: 5 Power cleans
                      7 L-pull ups
                      15 Pull ups
Beginner: 5 Power cleans
                10 Hanging leg raise
                15 Pull ups or horizontal rows  

Cool down with 2 minutes aggregate plank

Wednesday 20 July 2011

Push Jerk
5/5/5/5/5

As many rounds as possible in 10:00 of:
20 Push ups
10 Handstand Push ups
5 Push Jerk 65% of 1RM

Cool down with one minute aggregate front lever work

Tuesday 19 July 2011

Keep that core tight when doing an overhead squat

Deadlift
3/3/3/3/3


21 - 15 - 9 reps of
Advanced: Overhead squat, M135/F85lbs
                   chest to bar pull up
Intermediate: Overhead squat, M95/F65
                       Pull up
Beginner: Overhead Squat, M55/F35
                 Horizontal row

Cool down with two minutes aggregate Hollow Rock

Sunday 17 July 2011

Strength
Shoulder Press 5 rep max

Conditioning
3 rounds of
run 400m
Max reps handstand push up

Do the most difficult version you can. If possible do them with your belly towards the wall. This is more difficult than traditional HSPU but will also better prepare you to do them freestanding.

Saturday 16 July 2011

Weighing in at 86 Kilos Pyrros Dimas winning a world championship by putting up 213 kilos

Power clean
5 rep max the weight only goes up when all 5 reps look identical

5 rounds for time
5 power cleans at 90% 5 rep max
15 burpees


Cool down with one minute aggregate planche work

Friday 15 July 2011

Strength
Back Squat 5 rep max

Conditioning
My wife suggested this because she hates all living creatures
"Cindy"
Complete as many rounds in 20 minutes as possible of:
5 pull ups
10 push ups
15 squats
-or-
"Mary"
Complete as many rounds in 20 minutes as possible of:
5 handstand push ups
10 alternating pistols
15 pull ups

Just kidding, my wife loves you all she just wants you to hurt really bad

Wednesday 13 July 2011

Strength
Weighted Pull up 5rep max
If you can't yet do weighted pull ups do strict, 3 sets for max reps. If you can't yet do strict do horizontal rows

Conditioning
15 - 12 - 9 reps of:
Advanced: Sumo Deadlift High pull M135/F85lbs
                   Pull up, M40/F25lbs
Intermediate: Sumo Deadlift High Pull , M105/F65lbs
                       Pull up, M25/F10lbs
Beginner: Sumo Dealift High pull: M75/F45lbs
                 Strict Pull up

Cash out
Front lever, one minute aggregate work

Tuesday 12 July 2011

Coach B and Sage doing what they do best. You'd better pay attention

Strength/Skill
Push Jerk 5 rep max

Conditioning
5 rounds for time:
5 push jerk @ 90% of your 5 rep max
50 Double unders

Cash out
2 minutes plank hold. If you have to rest, stop the clock

Monday 11 July 2011

Strength
Deadlift Set a new 5 rep max

Conditioning
21 - 15 - 9 reps of:
Advanced: Deadlift, M225/F155
                   Muscle up
Intermediate: Deadlift, M185/F135lbs
                      Muscle up row/ring dip
Beginner: Deadlift, M135/F95lbs
                 Horizontal row
                 Bench dip

Cash out
5 minutes planche practice

Saturday 09 July 2011

Strength
Press one rep max

Conditioning
Every minute on the minute for ten minutes, perform one power snatch and one squat snatch. Post loads to comments

Buy out
Complete one minute aggregate L-sit. Use as many sets as needed but stop the timer as soon as you break

Friday 08 July 2011

Strength/skill
Front lever progression work, 5 minutes practice
Clean and jerk 1 rep max

Conditioning
5 rounds for time:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Loading is 75% of your one rep max clean and jerk

Thursday 07 July 2011

SO I made a mistake and posted my log on the performance page.....sorry about that

Strength
Squat set a new 1 rep max

Conditioning
10 rounds for time of:
10 wall ball
10 pull ups

Finish with 5 minutes of handstand work

Tuesday 05 July 2011

Strength/skill
Planche 3 x max time

Deadlift:

• 225x5
• 255x3
• 285x3
• 315x1
• 335x1
• 355x1
• 375x1 Stopped there, I know I could have done another 20 lbs But since I match my PR I'll leave it here.

Pull up:

• 25x3
• 50x7
• 75x3
• 100x3 This was a little sketchy, I may have not quite hit the last rep I should have had someone to judge.

Conditioning
3 rounds for time:
50 Jumping lunges
21 L-Pull ups           

                   8:51 I can see how concentrating so much on strength has been affecting my bodyweight movements. I'm glad to be back onto what I was doing last summer.

Wednesday 05 July 2011

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


Conditoining
3 rounds for time:
50 jumping lunges
21 L-pull ups

Monday 04 July 2011

Skill
Planche progression one minute aggregate work

Strength
Power snatch 5/5/5/5/5

Conditioning
3 rounds for time:
row 500m
15 power snatch


Loading
Advanced: M95/F65
Intermediate: M75/F55
Beginner:M55/F45

Sunday 03 July 2011

CrossFit Games 2008 Dead-lift/Burpee WOD from CrossFit Omaha on Vimeo.

Skill
Front Lever one minute aggregate work

Strength
Deadlift set a new one rep max

Conditioning
5 rounds for time:
5 deadlift @ 75% of one rep max
10 burpees

Friday 01 July 2011

Happy Canada Day!

WOD
4 rounds time each round individually
Run 800m uphill
rest one minute at the top before starting back down easy, rest one minute at the bottom before repeating.

Thursday 30 June 2011

It may be in Spanish but you'll get the idea

Skill
L sit one minute aggregate work

Strength
Bench set a new one rep max

Conditioning
5 rounds for time:
Run 400m
15 Handstand push ups

Scale push ups as needed

Wednesday 29 June 2011

Meet our newest little Cave Girl Gwenolynn

Skill
Handstand Practice 5 minutes

Strength
Squat 5/5/5/5/5

Conditioning
3 Rounds for time
Advanced: 10 Squat cleans M135/F95lbs
                  15 Box jumps M24/F20"
                  20 toes to bar
Intermediate: 10 Squat cleans M95/65lbs
                      15 Box jumps M20/F16"
                      20 knees to elbows
Beginner: 10 Squat cleans M65/F45lbs
                 15 Box jumps M16/F12"
                 10 Hanging leg/knee raise

Monday 26 June 2011

Strength
Advanced:Pull up 5/5/5/5/5
Intermediate Kipping pull up 3 sets for max reps, rest as needed between sets
Beginner: Just do conditioning wod

Conditioning
Advanced: Run 800m
                  30 Muscle ups
                  Run 800m
Intermediate: run 800m
                       30 MU rows  
                       run 800m
Beginner: Run 400m
                 20 Horizontal rows
                 20 Bench dips
                 Run 400m

Sunday 26 June 2011

Skill
Planche work

Strength
Power Clean one rep max

Conditioning
run 400m
30 Clean and jerk
run 400m

Post times and loads to comments

Saturday 24 June 2011

I guess it's pretty obvious that I took some time off. My wife and I had a baby girl last Friday so I decided to take some time away from the gym and blogging to get to know our little one.

She was born on Friday June 17. Her name is Gwendolyn and she weighed 7 pounds 5 ounces and we couldn't be happier. Obviously we went the last week without almost no sleep but I can't stay away form the gym forever so I'm going to make a new run at it starting Saturday.

WOD Saturday 24 June 2011

Skill
Front lever one minute aggregate work

Strength
Deadlift 3rep max

Conditioning
Complete as may rounds in ten minutes as possible
10 burpees
10 pull ups

Friday 17 June 2011

Skill
Front lever practice

Strength
Deadlift 1 rep max

Conditioning
21 box jumps
21 knees to elbows
21 back extensions
15 box jumps
15 knees to elbows
15 back extensions
9 box umps
9 knees to elbowe
9 back extensions

Wod Wednesday 15 June 2011

Skill
Planche progression work

Strength
Snatch 5/3/1/1/1

Conditioning
4 rounds of run 400m rest 4 minutes between rounds

Tuesday 14 June 2011

Skill
Handstand practice

Strength
Press 3/3/3/3/3

Conditioning
Run 1 mile,
then...
Complete 3 rounds of
10 Dumbbell snatch right hand
10 Dumbbell snatch left hand
10 Box Jump,
then...
L sit or L-hang, hold as long as possible

No resting between stations
Males: DB snatch, use 20, 30 or 40lbs
            Box Jumps, use 20 or 24 inches
Females: DB snatch, use 12, 20 or 30 lbs
                Box Jumps, 12, 16 or 20 inches

Monday 13 June 2011

Strength
Back squat 3/3/3/3/3

Conditioning
For time:
100 pull ups
100 wall ball

Divide sets up as needed, you do not have to complete all of one before starting onto the other

Saturday 11 June 2011

Coach Burgener put Pat "the Manimal" Barber through some cleans and jerks

Strength
Clean and jerk 1/1/1/1/1/1/1

Conditioning
Row one minute at max effort followed by one minute recovery
Advanced: 10 repeats
intermediate: 7 repeats
Beginner: 5 repeats

It's Friday!!

Friday 10 June 2011


Skill/Strength
Front Lever 5 minutes to practice
Weighted Pull up 1 rep max

Conditioning
Pull up clock of doom!!!
With a continuously running clock, do one pull up the first minute, two the second, three the third etc. Continuing until you can no longer complete the required number of reps within the minute.

Thursday 09 June 2011

Skill/Strength
Planche progression one minute aggregate work
Deadlift 3/3/3/3/3

Conditioning
Complete as many rounds in 10 minutes as possible:
Beginner/Intermediate
5 pull ups
10 push ups
15 squats

Intermediate/Advanced
5 Handstand push ups
10 alternating one legged squats
15 pull ups

Snatch clock of doom!

Tuesday 07 June 2011

On the advice of my wife.....

With a continuously running clock perform one squat snatch on the first minute, two on the second minute, three on the third etc... Continuing until you can no longer complete the required number of snatches for the minute you are on. If a snatch doesn't pass  below parallel it doesn't count.

Advanced, M95/F65
Intermediate, M75/F55
Beginner, M55/F45

Monday 06 June 2011

Skill
Handstand Practice

• 5 Minutes to practice

Strength
Bench Press

• Find a new one rep max

Conditioning
Run 5k For time

• Go Hard!

Sunday 05 June 2011

Skill
Front Lever Progression, 5 minutes work

Strength
Squat 3/3/3/3/3

Conditioining
15 - 12 - 9 reps of
Power clean @ 75% one rep max
Weight pull up @ 30% of one rep max

If you can't yet do weighted pull ups, do strict. If you can't do strict, do kipping. If you can't do kipping, do Horizontal rows.

Friday 03 June 2011

Filthy Fifty! (aka Chuck Norris)
For time:
50 Box jump,24 inch box
50 Jump­ing pull-ups
50 Ket­tle­bell swings,1 pood
Walk­ing Lunge,50 steps
50 Knees to elbows
50 Push press,45 pounds
50 Back exten­sions
50 Wall ball shots,20 pound ball
50 Burpees
50 Dou­ble unders

Thursday 03 June 2011

Strength/Skill
Strict pull up 3 rounds for max reps
Beginners can do horizontal rows

Conditioning
"Crossfit Helen"
3 rounds for time of:
Run 400m
21 Kettlebell swings, M55/F35
12 Pull ups

Wednesday 01 June 2011

Skill
Planche progression

Strength
Deadlift 1 rep max


Conditioining
Beginner, 8x200m sprints with 2 minute rest in between
Intermediate, 10x200m sprints with 2 minute rest in between
Advanced, 12x200m sprints with 2 minute rest in between

Monday 30 May 2011

Strength
Squat Snatch 5/5/5/5/5

Conditioning
"Amanda"
9 - 7 - 5 reps of:
Advanced: muscle up
                   Squat Snatch, M135/F95
Intermediate: Muscle up Row into ring dip
                      squat Snatch @ 90% 5rep max
Beginner: Horizontal row
                 Bench Dip
                 Squat Snatch @ 85% 5 rep max 
                 

Sunday 29 May 2011

Strength
Shoulder Press 5/3/111

Conditioning
3 rounds for max reps
one minute power clean and jerk, M95/F65
One minute double unders

All levels try to do the Rx'd weights and movements. If this is heavy or double unders are hard, suck it up and go with a low score, then see how much you improve next time.

Saturday 29 May 2011

Strength
Back squat 1 rep max
use as many sets as required to get there


Conditioning
2011 Crossfit games regional workout 1
Run 1000 Meters
30 Handstand push ups
row 1000m

Thursday 26 May 2011

Skill
Handstand work  5 minutes practice

Strength
Advanced weighted pull up 5/5/5/5/5
Beginner Horizontal row 3 sets for max reps

• Rest as needed between sets

Conditioning
Complete as many rounds in 10 minutes as possible
Beginner 5 muscle up rows
               10 hanging power snatch
               15 sit ups
Advanced 5 muscle ups
                 10 Hanging power snatch
                 15 ab mat sit ups
Use a folded up towel or sweater if you don't have an ab mat.

Wednesday 25 May 2011

Skill 
Front lever One minute one minute aggregate work

WOD
5 rounds for time
15 second L-sit (L-hang for beginner)
3, 20 yard shuttle runs
30 Wall ball

After each shuttle run you rest while walking back to the start line but make it quick

Monday 24 May 2011

In a squat clean you catch the bar in a full squat before standing all the way up

Skill/Strength
Planche 5 min to practice
Deadlift 5 rep max

Conditioning
3 rounds for time
7 Squat cleans @ 75% one rep max power clean
50 Double unders

Sunday 22 May 2011

Skill
Handstand work 5 minutes practice
Pull ups 3x max reps

Conditioning
For time:
50 pull ups
40 box jumps M20"/F14"
30 Burpees
20 Sumo Deadlift High Pull, M95/F65
30 DB swings, M70/F35
40 knees to elbows
50 Double unders

Saturday 21 May 2011

anadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan. He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Skill
L-sit/L-hang
one minute aggregate work, stop the timer every time you need to rest
Power Clean
5/5/5/5/5 Only put the weight up when all 5 reps look identical. Don't go all out here enforce good mechanics and save some for the Hero WOD

Conditioning
"Wilmot"
Advanced: 6 rounds for time
                   50 squats
                   25 ring dips
Intermediate: 5 rounds for time
                       50 squats
                       25 Bar dips
Beginner: 4 rounds for time
                 30 Squats
                 15 Bench dips

This one is for one of my fellow medics who died doing what they loved. Give it your all for Him and for me. I will be for him and for you all, this one hits close to home.

Friday 20 May 2011

Skill
Front Lever 5 minutes practice

Strength 
Bench Press 3/3/3/3/3
Push Press 5/5/5/5/5
Push Jerk 10/10/10

Rest day

Today is a rest day. Take it off and recover.

Wednesday 18 May 2011

Strength/Skill
Planche progression
Back Squat 3/3/3/3/3

Conditioing
5 Rounds
row one minute at max intensity
Rest 2 minutes

Tuesday 17 May 2011

Skill
Handstand work one full minute of total time spent upside down.

Conditioning
3 rounds of:
21 thrusters
21 Pull ups
rest exactly 3 minutes between each round. The goal is to go unbroken on all three rounds.

Thrusters: Advanced, M95/F65
                 Intermediate, M65/F45
                 Beginner, M45/F30

Monday 16 March 2011

Skill/Strength
Front Lever, 5 minutes of practice
Bench Press 3/3/3/3/3

Conditioning
5 rounds for time
15 Overhead squats, M95/F55
30 Double unders

Go deep and finish with handstand practice, get one minute of total time spent upside down

Sunday 15 May 2011

REST DAY!!!

Gawd I love rest days!

I have started a training log of my own workouts. Click the link to Caveman Training if you want to see what I do.

All in all this has bee a great week for me. I managed to hit 2 strength PRs and match one that I haven't hit in years!

WOD Thursday 12 May 2011

Skill/Strength
Front lever one minute cumulative work

Press 5/3/1/1/1
I did -95x5
        -115x3
        -135x1
        -145x1
        -155x1 Extremely happy about this. I haven't put up my bodyweight on SP since I first switched to CrossFit from traditional bodybuilding

Conditioning
One hour endurance run,
This is one hour of steady state endurance training. Keep it to a pace that is manageable. The goal is not to push past aerobic training do don't push past where you have control of your form and breathing.

Saturday 14 May 2011

Strength/Skill
Planche Progression
Deadlift 3/3/3/3/3

Conditioning
10 rounds
Sprint 200m as fast as possible, Time each round individually.
Rest time is as long as you need to be able to complete each interval in the same amount of time. The goal is to figure out exactly the amount of rest needed to get the same output each round.

If there is a large hill nearby run up that.

Friday 13 May 2011

So I have to apologize. Blogger was down for the past two days so I had no way to post the workouts.
In case you still want to do today's workout, Here is what I did today.....

Skill
Front lever Progression

Conditioning
5 rounds for time
run 400m
21 sumo deadlift high pull, M95/F65
21 pull ups

My time was 19:44 Holy intense!

WOD Tuesday 10 May 2011

Strength/Skill
Push jerk
3/3/3/3/3

Weighted pull up
3/3/3/3/3

Conditioning
High intensity intervals on bike
Jump on a spinning bike, set the damper to an easy resistance. Warm up for two minutes. Then do seven rounds of one minute at max intensity followed by one minute of recovery at 50%. Try to increase the resistance for your work intervals.

WOD Monday 09 May 2011

Skill
Front lever progression 5 minutes of practice
-5x pull to full lever and lower under control
-3x 10second advanced tuck lever hold
-Felt good so I did 2x5 freestanding handstand push up


Conditioning
Five rounds for time of:
15 Thrusters, M95/F65lbs
15 Bar-facing burpees

-15:11 Need to work on thruster form. I felt a little bit loose at the bottom so I had less power coming out. First set of 15 thrusters unbroken, did in 5's after that. should have been able to do all sets unbroken that's my goal.

WOD Sunday 08 May 2011

Skill
Plank Progression 5 minutes of work
-I did 5x5seconds of advanced tuck planche

Strength
Back Squat 3/3/3/3/3
-185/225/245/265/275x1
I have been really working on starting from scratch on my squat and going ass 2 ankles. I find I can't do nearly as much this way which is frustrating but it will only make me stronger.

Conditioning
21-15-9 reps for time of:
Box jump, M24/F20"
Power snatch, M75/F55 (Scale if needed)
Chest to bar Pull-up, do jumping c2b if needed but get your chest to the bar.

7:46 not too bad. I'm pretty happy with this I did all my sets unbroken except for the pull ups I did in sets of ten. I don't know why I broke it up though. Sure it hurt but I'm sure I could have kept going. I took a little bit longer than needed going going from station to station.

Good points
-Breathing is getting better
-Box jumps are improving
-Form didn't break down as much with fatigue

Points to improve
-Breathing is getting better, still needs work
-less rest between stations
-Must go unbroken on c2b pull ups

WOD Friday 05 MAy 2011

4 Rounds....
run 800m, rest as needed between rounds, time each round individually

WOD Wednesday 0 May 2011

Strength
Front Squat
5/3/1/1/1

Conditioning
Complete as many rounds in three minutes as possible of
15 Power snatch
25 double unders
Rest 2 minutes and repeat for three cycles

Males use 65lbs
Ladies use 45lbs

WOD Wednesday 02 May 2011

I have decided that it's high time I take a week off. I haven't taken a full week off in a very long time and my body says it's time. But if anybody still follows the page I'm still going to Post WODs.

From CrossFit.com

Three year old Jeremy Bloniasz lost his life in a tragic accident
Thursday, July 6, 2006. To Jeremy's parents, Kelly and Jeremy, the
entire CrossFit family offers our deepest sorrow.

"Jeremy"
21-15-9 Reps of
Overhead squat, M95/F65
Burpees

If you can't do as Rx'd scale the weight as needed. If you think you can't do as Rx'd give it your best shot anyway.

Tuesday 03 May 2011

Rest Day!

WOD Monday 02 March 2011

Strength/Skill
Power clean 3/3/3/3/3

Conditioning
3 rounds for time
Run 800m
21 Sumo deadlift High pull

Loading: Advanced, M95/F65
                Intermediate, M75/F55
                Beginner, M55/F45

Cash out with 2 minutes aggregate plank. Try to do the whole 2 minutes unbroken straight through.

Sunday 01 May 2011

Not for time
Run 5k
Row2k....or
Swim 1k

WOD Saturday 30 April 2011

Stole this pic from CrossFit Balboa. Not sure what it's saying but it speaks directly to my soul

CrossFit Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


This is the last of the open sectionals. After six straight weeks I must say it's a relief. Let's hit this one as hard as we can and then go celebrate with some serious cheat food.

Don't forget to check out GSP vs Jake Shields Saturday night

Friday 29 April 2011

Sometimes the little guy can win

Rest Day

Rest, eat, recover. Make sure to check out mobilitywod.com and help bring your body back into alignment.

WOD Thursday 28 April 2011

Strength 
Hang Power Snatch 3/3/3

Conditioning
3 Rounds for time
20 Power clean
50 Double unders

Power clean: Advanced, M95/F65
                      Intermediate, M75/F55
                      Beginner, M55/F45

Finish with 5 minutes Hand Stand work

WOD Wednesday 27 April 2011

10 minutes of suck!
Pick a movement you are terrible at and spend ten minutes working on it


Deadlift
1/1/1/1/1/1/1 Set a new one rep max

Cool down with 2 minutes total plank work

WOD Tuesday 26 April 2011

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Monday 25 April 2011

Rest Day!


Well this was an interesting week. I barely had any time to train because I had to do Ruck Sack marches Tuesday and Thursday and I find if I go to the gym after rucking 10 - 12k with 50 pounds on my back I'm wasted the next day. The adrenals have finally succumbed to years of beating them down and I have to be really careful not to overdo it.

You may have noticed that I am just following the Crossfit.com WoD lately. I'll stick to that doing their workouts a day behind. The past year I have been so obsessed with strength that I would barely call what I have been doing CrossFit. It worked for a while but I find that my endurance while performing at a high intensity has suffered. True I have become stronger but to be completely honest, for the little bit of strength I have gained in my squat, I'm not sure if the trade off was worth it. Before leaving for Basic training two years ago I was making wonderful gains following the Main Site and I'm pretty sure I'd be just as strong  today if I never followed a strength bias and just stuck to the main site and ate a ton of good food.

I'm going to follow the main site with a slight bias towards working on weaknesses. I am still going to dedicate a day every week to improving my squat as that is the single most important exercise there is to building total body strength. Also I am going to concentrate more on my particular weaknesses. Not spending time on my weaknesses was my undoing this open sectional. I attribute my mediocre performances not to lack of conditioning or strength, but to having one skill in most of the workouts that I have not developed. First it was double unders, then it was box jumps, and  this week it was wall ball. I know what I have to work on for next year and i plan on going into the sectionals with no glaring weaknesses. It is frustrating being held back by being under developed in a particular skill when you have tons of gas in the tank. There were times on Saturday when I had no rep called three times in a row because my aim was terrible. This will not happen again.

All in all the sectionals have been a great learning experience so far. As frustrating as it has been I have learned that having a huge gas tank won't get you very far when there are skills you keep tripping on your rope or can't aim the wall ball. But it's ok. I know exactly what I have to do to become closer to the athlete I want to be. This was my first year competing next year will be completely different.

WOD Sunday 24 April 2011

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, M20/F14 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, M70/F35 lbs
30 Sit-ups
20 Hang squat cleans, M35/F20 pound dumbbells
25 Back extensions
30 Wall ball shots, M20/F15 pound ball
3 Rope climb ascents

If you have to scale any of the movements, do the most advanced version you are capable of.

WOD Saturday 23 April 2011

Strength/Skill
Planche progression

Conditioning
CrossFit Games Open 11.5
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Cool down with 1 minute total handstand

WOD Friday 21 April 2011

Thruster
1/1/1/1/1/1/1

Thursday 21 April 2011

Rest Day

Wednesday 20 April 2011

Strength
Press 5/5/5


Conditioning
4 rounds of row 500m
Rest as needed between rounds

WOD Tuesday 19 April 2011

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


Conditioning
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Monday 18 April 2011

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Skill
Power Clean 5/5/5
Don't put the weight up unless all 5 reps on the previous set look exactly alike

Conditioning
"Hammer"
Five rounds, each for time, of:
Power clean, 5 reps
Front squat, 10 reps
Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Advanced: M135/F85
Intermediate: M115/F65
Beginner: M95/F45

Sunday 17 April 2011

Rest Day!!!!!

Playing mind games with yourself

Let's talk a little bit about competition.

As I have stated before, I have been doing the CrossFit Games Open Sectionals. Up until today I have been very disappointed with my performances. It seems as though I have been playing mind games with myself.
Every WOD up until today I have come out of it wondering why I couldn't push harder when I know I was capable. How come I haven't pushed as hard in competition as I do working out on my own?

I strongly feel that when you choose to compete in your sport, it becomes an entirely different beast altogether. You suddenly have a massive group of people all cheering for you who who all expect a performance from you. They know what you are capable of.
But they will all witness your shortcomings as well. The fear of letting them down can cause one to hold back. It can make you afraid to give it your all and suddenly crumble. So you hold back, because giving a strong performance somehow seems better that giving it your all and falling apart.

This is a tough hurdle to overcome. I think almost everybody we competes at any level has experienced the exact feeling I am talking about. Some call it fear of failure, some call it wrestling with your inner demons. It's that voice that says everybody here is going to see you fall apart and it is the loudest voice you will ever hear. The scary part is that not a single person in the arena can hear what it is saying to you. Seasoned veterans can see it in you though.

4 Weeks in, I was finally able to single that voice out in the crowd and tell it to shut up. I decided this morning that I was going to perform to my best. I voiced my my intent to the universe and turned out what is to me an incredible performance. one full round and 14 burpees. Sure I feel that I could have done better. Everybody feels that way after a WOD. But no matter what I placed on the leaderboard, my biggest victory was over myself.

WOD Saturday 16 April 2011

5 rounds for max reps:
Bodyweight Bench Press
Pull ups

If needed Scale bodweight to 1/2, 1/3 or 1/4
Beginners can do Horizontal rows instead of pull upss

WOD Friday 15 April 2011

Strength/Skill
Power Clean 5/5/5

Conditioning
400m Walking lunge for time

Cool down with 2 minutes aggregate plank


Watch a video of the open sectionals here

Crossfit Games open Sectionals WOD 11.4

Skill
5Minutes of Pistol Practice

Conditioning
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Cool down with 2 minutes of handstand practice and don't forget mobility work

Wednesday 13 April 2011

Rest, Relax, Recover.




Pay attention to this man. He posts mobility work to coincide with the Daily Crossfit WOD. It will help a lot to heed his advice

WOD Tuesday 12 April 2011

Skill
5 Minutes of handstand work

WOD
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

Cool Down
one minute aggregate planche work

WOD Monday 11 April 2011

Skill
5 Minutes of Front lever work

Strength 
Back Squat 5/5/5/5/5

Conditioning
4 rounds of run 800 meters
Rest 2 minutes between rounds Time each run individually

Fight Gone Bad!

WOD Sunday 10 April 2011

"Fight Gone Bad!"
Three rounds of:
Wall-ball, M20/F16 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, M75/F45 pounds (Reps)
Box Jump, M20/F12" box (Reps)
Push-press, M75/F45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday 09 April 2011

REST DAY!!

Friday 08 April 2011

Strength
Press 5/5/5

Conditioning
21, 15, 9 reps for time:
Advanced: Handstand push ups
                   Ring dips
                  Push ups
Intermediate: Piked Handstand push ups
                       Bar Dips
                      Push ups
Beginner: 15, 10, 5 reps of:
                 Piked handstand push ups, from knees if needed
                 Bench Dips
                 Push ups also from knees if needed

WOD Thursday 07 April 2011

When going overhead with the Jerk or Split Jerk. The hips drive the bar up, the arms drive the body down

Skill
5 Minutes of handstand work

Conditioning
Crossfit games open 11.3
max rounds in 5 minutes of:
Squat Clean,
Jerk

Advanced: M165/F110lbs
Intermediate: M135/F85lbs
Beginner: M95/F55lbs

Cool Down
one minute aggregate Front lever progression work

Wednesday 06 April 2011

Skill
Planche progression work


Conditioning
CrossFit Michael
Advanced: Three rounds for time
                   Run 800m
                    50 Back extensions
                     50 Sit ups
Beginner: Four rounds for time
                 Run 400m
                 25 Back extensions
                 25 Sit ups

Tuesday 05 Aoril 2011

Rest Day!!!

I hope you have enjoyed the last three days. We had some training in all different energy pathways. Slightly less single minded concentration on strength and more opportunity to recover.  Top it off with a bit of a return to my CrossFit roots and I for one am feeling very good.

WOD Monday 04 April 2011

Getting  back to our roots today,  I have put on a good amount of strength over the past year. Unfortunately being in such a hurry to get strong has caused me to sacrifice a little bit of endurance. It's time to put it all together.


Skill
Muscle up progressions

Conditioning
CrossFit Diane
21-15-9 reps of
Deadlift
Handstand push up

Males: 225, 185 or 135lb deadlifts
Ladies: 155, 135 or 85lb deadlifts
Beginners can scale handstand push ups with piked push ups

The winds of change, they are a blowin'

Yup, smells like the change winds are coming

In the wake of recent changes I made in the programming last week, I am going to make another. We have been following a 2 on 1 off, 3 on 1 off schedule. I am going to add a day to the programming and begin to follow a 3 on 1 off schedule. You are welcome to follow or stick to your old schedule it's completely up to you. I find this allows me to separate the strength days from the high volume days allowing for more variety in the programming. Of course now one must pay closer attention to recovery and training volume so as to not overtrain.

The solution, if you find the volume is getting to be a bit much I program a high volume WOD for that day, you can easily separate the movements of the days workout into individual skill stations and work on skills for the day. This will allow for better recovery while still emphasizing form and technique.

Let me know what you think


WOD Sunday 03 April 2011

Strength
back squat 3x5
add 5 pounds to last week

Conditioning
4 rounds for time
run 400m
50 squats

cool down with 15 reverse leg lifts or 50 back extensions, break them up as needed

The Sectionals WOD 1.2

Complete as many rounds in 15 minutes as possible
9 Deadlifts M155/F100
12 push ups
15 box jumps M24"/20"

Push are to last years games standard meaning nipple line on the floor at the bottom of the movement and hands must release from the floor before pushing up

You can watch the instruction video here

How has the new week of programming been?

I personally have been enjoying the new programming. For me it has been a return to the roots of my training. I have been adding a lot of high intensity bodyweight training and I for one have thoroughly enjoyed it. I have always believed that if you can master your bodyweight, you can master the world. I'd really appreciate any feedback on not only this week but tell me how you feel about any workouts you particularly enjoy or dislike. At least then I'd know I'm not the only one following my own workouts.

WOD Friday 01 April 2011

I know I've shown this video before but it is a great visual reference. Watch closely

Strength/Skill
Power snatch 5/5/5

Conditioning
complete as many rounds in 15 minutes as possible
5 power cleans
10 ring dips
15 squats

loading for power clean is 75% one rep max
Intermediate: Scale with bar dips
Beginner: scale with bench dips

Cool down
one minute front lever total work or 2 minutes total plank

WOD Thursday 31 March 2011

Strength
Bench press 5/5/5

Conditioning
3 rounds for time of
Row 500m
21 toes to bar

Scaling: if you can't do toes to bar do knees to elbows, if you can't do knees to elbows do hanging knee raises

Cool down with 2 minutes aggregate plank work. You can do front or side planks feel free to switch it up.

WOD Tuesday 29 March 2011

Strength
Power Clean 5/5/5
These are touch and go. No resting on the floor in between reps.

Conditioning
complete as many rounds in ten minutes as possible
10 chest to bar pull ups
10 clapping pull ups
10 Jumping lunges

Cool down
complete one minute aggregate work on Front lever progression, L-hang or tuck-L.

Beginners can do Jumping pull ups and Push ups from the knees.

Are we ready for some changes?

I sure am.

I don't know about you but I have had pretty good success with Wendler's 5/3/1. I hit my goal of getting my squat up over 300 and my Deadlift up over 400. Now that I hit those goals I feel it's time to move on. It was a great run but I found that I was neglecting the Olympic lifts and other movements which have a profound effect on overall strength and athleticism.

So here's the deal. You are welcome to continue to follow along with the strength/skill programming that I am going to do. It's going to be very similar to what I was programming last spring right before 5/3/1. Or you can just ignore my strength/skill programming and continue along with Wendler's for your strength. By now you should know it well enough. That being said, I am going to post strength or skill work every day as sort of a buy in. you are welcome to do it if you like, or just head straight to the Conditioning WOD. Afterward there will be a buy out. A cool down move that is gymnastics based intended to strengthen the core. If you have been following my programming since the beginning, this should look very familiar to you. If you are new to Caveman2.0, then stick around. I promise very good results.

I find this to be very exciting, it frees me up to be more imaginative with my programming. It allows me to program the strength/skill work around the conditioning as opposite to the other way around like when I was programming with Wendler's. This also allows for greater variety in the strength work in keeping with the CrossFit method of constantly varied movements.

WOD Monday 28 March 2011

Some old school footage of you know who doing some squats. Posted for your inspiration

 

Strength/Skill
Squat 3x5
I know, I know that whole speech and the first thing I program is Squats. Bear with me here. By now you should know your 5 rep max or close to it. Today you will subtract 10-20lbs from your 5 rep max, after a good 3 set warm up but your 5 rep max minus 10 or 20 pounds and do 3 sets of 5 with the same weight across all 3 sets

Conditioning
21 muscle ups
50 squats
15 muscle ups
50 squats
9 muscle ups
50 squats

Beginners scale by doing horizontal rows and bench dips, intermediate can scale with muscle up rows into a ring dip.

Cool down with 2 minutes front plank

WOD Saturday 26 March 2011

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

"Abbate"
Run 1 mile
Clean and jerk, 21 reps
Run 800 meters
Clean and jerk, 21 reps
Run 1 Mile

Loading is 75% one rep max

WOD Friday 25 March 2011

Strength
Beginner: Press 5/5/5
Intermediate: Press 5/3/1/1/1
Advanced: 5/3/1 Press Day

Conditioning
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Scale weights, Movements and rep ranges as needed. Don't sell yourself short chip away at it one rep at a time

I get to redo the WOD!

Good news came from CrossFit Kinetics today. They told me I get to redo the wod from last Saturday! They saw that I was having equipment  issues with my rope and they sent me an email stating that I can redo the workout! I jumped at the chance because I know I could have done much better and I will on Friday.

WOD Thursday 24 March 2011

Strength
Beginner: Deadlift 5/5/5
Intermediate: Deadlift 5/3/1/1/1
Advanced: 5/3/1 Deadlift day

Conditioning
Death be clean and jerk
With a continuously running clock do one clean and jerk in the first minute, two in the second, three in the third. Continue until you can't complete the  number of reps for round you are on within that minute. So during the first minute complete one clean and jerk within that minute. If you make it to round ten, complete ten clean and jerks within that minute in order to move on.

Loading = 65% one rep max

WOD Tuesday 22 March 2011

Strength
Beginner: Bench 5/5/5
Intermediate: Bench 1/1/1/1/1
Advanced: 5/3/1 bench day

Conditioning
5 rounds for max reps
Bodyweight bench press
Pull ups

If you have to scale your bench press you can use 65 or 35% of you body weight. Beginners can scale pull ups with bands or horizontal rows. This is not a timed workout. Rest as needed between exercises. Post reps lifted to comments please

First round of the sectionals is done

I'm pretty happy with my performance. I did extremely well in the Power Snatch but I got held back by my double unders. I'm still in the top 50 and I have time to move up. Time to bring the noise for the next five weeks. For now I know what I have to work on. I went home after the workout on Saturday and ordered a rogue ultraspeed jump rope. I guess you know what the WOD is going to be.


WOD Monday 21 March 2011

Strength
Beginner: Squat 5/5/5
Intermediate: Squat 5/3/1/1/1
Advanced: 5/3/1Squat Day

Conditioning
Complete three two minute rounds of double unders for reps with one minute rest between rounds. Post reps from each rounds to comments.

Let the games begin!

Here is the first workout in the CrossFit Games open sectionals. I will be doing this on Saturday at CrossFit Kinetics. Give it your best and let me know how you do.

WOD Saturday 19 March 2011


Complete as many rounds in ten minutes as possible
30 Double unders
15 power snatches M75/F55

Day five without caffeine!

Yes folks. Today is my fifth day with caffeine. Not only without caffeine, but without any stimulants whatsoever. I had an amazing workout too. It makes me realize that our bodies are constantly giving us feedback. We should listen but instead we shut off what our bodies are trying to tell us by taking things like stimulants or pain killers. This can be doing more harm than good. Our bodies will tell us when we have to slow down, is we don't listen we can hurt ourselves.

WOD Friday 18 March 2011

Please excuse the horrible music in this video. I didn't choose the music, I swear

Strength
Beginner, Intermediate: Push press 3/3/3
Advanced: 5/3/1 Press day

Conditioing
3 rounds for time
Advanced: 21 L-Pull ups
                  21 Handstand push ups
Intermediate: 15 L-Pull ups
                     15 Handstand push ups
Beginner: 15 Jumping pull ups
                 20 Second L-hang (or tuck L)
                 10 Piked handstand push ups

Day four with out any caffeine.

So I am on day four without any caffeine. Just a personal experiment to see if my overall energy levels improve if I cut out stimulants. Overall, today I felt great. Day one was pretty terrible, I had a major headache all day and I felt like I just couldn't wake up at all. Day four was better, I was super tired and had less of a headache. My workout was pretty sad too. Day three things were looking up. I had much more even energy but crashed totally at about 6:00pm. Today is day four. Much better energy all day. My mood has improved dramatically. I noticed that I don't have and feelings of tension that I used to get randomly. I've been calm and relaxed but still energetic and my workout was pretty good. My sleep has been steadily improving over the past few nights as well.

WOD Thursday 17 March 2011



Strength
Beginner/Intermediate: Deadlift 3/3/3

Advanced: 5/3/1 Deadlift


Conditioning
Complete as many rounds in seven minutes as possible
7 Dumbbell swings
7 Box jumps

Swings: M70, 55 or 35lbs
              F35, 25 or 15 pounds
Box jumps: M24, 20 or 16 inches
                    F20, 16 or 12 inches

I am competing this Saturday at Crossfit Kinetics this Saturday. It's the first workout in a series of six workouts. One workout a week for six weeks. I'll be starting at 1:00. Come out and cheer me on.

Tuesday 15 March 2011

Beginner/Intermediate
Behind the neck split jerk: 1/1/1/1/1
Pull up: 3 sets for max reps

Advanced
5/3/1 Bench
Pull ups: 3 sets for max reps

That's all for today

Monday 14 March 2011

Strength
Beginner/Intermediate: Squat 5/5/5


Conditioning
7 rounds for time
10 wall ball
10 Pull ups

Height for wall ball is a 10 foot target
Weight is 20, 16, or 12 pound ball

Saturday 12 March 2011

For time:
Advanced/Intermediate: Run 1 mile
                                       100 sit ups
                                       100 back extensions
                                       Run 1 mile

Beginner: Run 800m
                 50 sit ups
                 50 back extensions
                 run 800m

Divide up the sit ups and back extensions as needed

Friday 11 March 2011

Strength
Beginner/Intermediate: Press 5/5/5
Advanced: 5/3/1Press

Conditioning
5 rounds for time
5 Push Jerk @ 85% one rep max
10 Burpees

Thursday 10 March 2011

Strength
Beginner/Intermediate: Deadlift 5/5/5
Advanced: 5/3/1Deadlift


Conditioning
3 rounds for time:
7 Power Cleans @ 85% one rep max
50 Double unders

Wednesday 09 march 2011

Rest Day

Starting Thursday I'll be posting posting 5/3/1 as advanced strength training for those who no longer respond to linear training. I have quite a few people who are fairly new to our methodology of strength training and only those who have been doing linear training for years really need to follow 5/3/1.

Most of us will respond very well to 5/5/5 and 3/3/3 days with increasing loads. Therefore, I will be posting beginner/intermediate days. It's largely up to you which you wish to follow but I recommend giving the 5/5/5 and 3/3/3 days a try. Especially if you are new to the caveman2.0 site.

Also is won't involve breaking out the calculator every training session. If I post squat 5/5/5 you do three warm up sets and then do three sets of five increasing the weight each time attempting to hit a 5 or 10 pound pr from your last squat day of the same reps. Much more simple.

I will still continue with the 5/3/1 programming, even though those who are advanced enough in weight training to require that type of specialized training, should have a good enough idea of how it works to follow it on your own. That is how I will continue to train my own strength.

Finally I will be competing in the CrossFit Games sectionals starting March 19. It's six workouts, one a week for six weeks. I'll be doing it every Saturday at CrossFit Kinetics. Come on out to wish me luck , workouts start at 1:00

WOD Tuesday 08 March 2011

5/3/1Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Then....


Weighted Pull Up
5/5/5/5/5


Then...


Complete as many rounds in 3 minutes as possible of
10 push ups
10 pull ups

WOD Monday 07 MArch 2011

5/3/1Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift



Conditioning
Completes as many rounds in ten minutes as possible of
20 Jumping alternating lunges
10 Kb/Db swings

Males use 70, 55 or 35lbs
Ladies use 35, 25 or 15lbs

WOD Saturday 05 March 2011

McCluskey"
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
If you've got a twenty pound vest or body armor, wear it.

Muscle ups can be subbed for muscle up rows if you can not yet to muscle ups. 

WOD Friday 04 March 2011

5/3/1Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning
21 - 15 - 9 reps of
Box jumps
Chest to bar pull ups

Males use 24, 20, or 16" box
Ladies use 20, 16 or 12" box

If you can not do pull ups do jumping chest to bar pull ups. If you can do pull ups but not chest to bar pull ups, then you better damn well learn how to kip then I guess.

WOD Thursday 03 March 2011

5/3/1 Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time
Run 400m
5 squat snatch at 85% 1 rep max
9 handstand push ups

Use piked handstand push ups if needed

WOD Tuesday 29 February 2011

5/3/1 Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Then...

Hang power Snatch
5/5/5

Then...

Advanced: 30 Muscle ups for time
Intermediate: 30 Muscle up rows
Beginner: 20 muscle up rows (or 20 horizontal rows if you can not yet do a MU row/  do not  have rings)

WOD Monday 28 February 2011

5/3/1 Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift



Conditioning
5 Rounds for time
7 Sumo Deadlift High Pull
7 Overhead Squats

Advanced: M135/F85
Intermediate: M95/F65
Beginner: M65/F45

Do you classify as a beginner? Well, if you have been following my workouts since I first began posting them than no you are no longer a beginner. Pony up folks, it's supposed to hurt

WOD Saturday 26 Februaty 2011

 Here are some Tabata Squats for ya

Tabata This!
Pull ups 
Push ups
Sit ups
Squats

In a Tabata you perform 20 seconds of work followed by 10 seconds of rest for eight work intervals before moving on to the next exercise. In Todays workout each exercise is done for as many reps as possible during each 20 second work interval. Tally up your total reps for each exercise and post for each.
 

Friday February 25, 2011

5/3/1 Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift



Max Rounds in 10 minutes of:
5 Snatch Grip high pull @ 80% you one rep max snatch.
10 ring dips
15 pull ups


*Beginners can scale ring dips w/ regular dips or bench dips if needed. For those with out rings, 3 regular dips  = 1 ring dip.

WOD Thursday 24 February 2011

Buddy Lee teaches the double under. Pay attention!

5/3/1 Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Then....

Pull up
3 x max reps
can be strict, kipping or weighted, just record which version and how you did. Rest as needed between sets

Then....

Double unders
Complete as many as possible in 4 minutes. Only count legitimate double unders. Not failed attempts. NOT 3 singles