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