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