Saturday 12/31/11

A.  3 rep back squat 8 times (rest 1min between sets)
B.  Work Up to a tough Double
C.  1-5 Ladder Hang Clean 4 Rounds

Thursday 12/29/11

For Time:
9 Deadlift
6 Hang Power Snatch
10 Side to Side Pull Ups
200 Situps

The first three, you do 5 rounds before you do your situps

Wednesday 12/28/11

Push Press 3 Reps
15 Toes to Bar
Rest 3 minutes
(5 Rounds)
15 Toes to Bar

Tuesday 12/27/11

AMRAP 22 Min
10 Chest to Bar
10 Overhead Squat
50 Ft Walking HS
Gym Lap 25 lb plate
10 Burpees

Monday 12/26/11

A. Power Snatch; 5,3,2,5,3,2; rest 3 min - only 2nd wave tough

B. 5 TnG clean and jerk on the minute for 5 minutes - add weight per set

C. 100 GHD Sit Ups for time

Saturday 12/24/11

For Time:
10 Muscle ups
100 Push Press (75 lbs)
4 Gym Laps with 45 lb plate

Thursday 12/22/11

12 Days of Christmas for Time:
1 Burpee
2 Handstand PU
3 Toes to Bar
4 Leg Raises
5 Pull Ups
6 Box Jumps (24)
7 Squats
8 Push Ups
9 Knees to Elbows
10 Walking Lunges
11 GHD
12 Thrusters (95)
After each exercise, you go back through the others, like the song.

Wednesday 12/21/11

Elizabeth
21-15-9
135 Clean
Ring Dips

Over the Past Week

Tuesday 12/20/11

4 Rounds for Time:
2 Bench (225)
4 Deadlift (Body Weight)
8 Pull Ups
16 Squats
32 pushups
64 Situps

Monday 12/19/11

Every Min on the Min for 15 Min
5 L Pull Ups
2 Snatch

Saturday 12/17/11

We did a gym run that included stairs, 20 decline pushups and 3 wall climbs.  It was pretty awesome besides Funk kicking our butts. 
I'll post some pictures Monday.  One of the best things about these workouts is the people that I am privileged to do them with.  Thanks again!

Friday 12/16/11

A.M.R.A.P
4 Ground to Overhead Anyway
50 Situps

Thursday 12/15/11

7 Rounds for Time:
7 Thrusters 95
7 Handstand Push Ups
7 Burpees
7 KB Swings (50lb)
3 Muscle Ups

Beef

Wednesday 12/14/11

For Time:
10 Ring Push Ups
10 GHD
30 1 Leg Jump Rope
15 Knee Jumps

Tuesday 12/13/11

8 Rounds For Time:
10 Chest to Bar Pull Ups
5 Front Squats
2 Small Gym Laps

Monday

It was nice to have a big group this morning, way to go everyone that came.  Tomorrow we will start at 6:10.
Here is some sweet pics of John busting out a Tabata Workout over the weekend. He's a monster

Monday 12/12/11

AMRAP 15 Min.
10 Toes to Bar
15 Boxes 24 in.
2 Power Cleans
10 Ball Slams

Saturday 12/10/11

Tabata 20/10
Dead Lift Body Weight
Ring Dips
Push Press 1/2 Body Weight
Sit Ups

Friday 12/9/11

AMRAP 17 Min.
5 Pull Ups
10 Pushups
15 Squats
All with a weighted vest

Thursday 12/8/11

For Time:
10 Front Squats (1/4 Body Weight)
15 Back Squats (1/2 Body Weight)
18 Pull Ups
Run 100m
5 Wall Climbs
17 Pull Ups
20 KB Swings (45lb)
30 Pushups
30 Box Jumps
16 Pull Ups

Wednesday 12/7/11

4 Rounds for Time:
10 Sumo Dead (95)
10 Thrusters (95)
40 Situps
10 Box Burpees

Tuesday 12/6/11

With a 20 Minute Running Clock:
Each Minute on the minute
5L Pull Ups
2 Push Jerk
5 GHD Situps

Monday 12/5/11

5 Rounds for Time:
4 Snatch 115 lbs
Handstand Walk and Gym Run

Saturday 12/3/11

10 HSPU
5 Power Clean (185)
9 HSPU
4PC
8 HSPU
3PC
7HSPU
2PC
6HSPU
1PC
5HSPU
1PC
4HSPU
2PC
3HSPU
3PC
2HSPU
4PC
1HSPU
5PC

Friday 12/2/11

AMRAP 15 Min.
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Thursday 12/1/11

AMRAP 15 Min
10 Chest to Bar
15 GHD
10 Toes to Bar
30 Cal. Eliptical

Wednesday 11/29/11

Linda
10-9-8-7-6-5-4-3-2-1
1 1/2 Body Weight Dead Lift
Body Weight Bench Lift
3/4 Weight Power Clean

Tuesday 11/29/11

"Mary"
A.M.R.A.P. 20 min
5 Handstand Pushups
10 one legged squats
15 Pull Ups

Monday 11/28/11

21-15-9
Hang Clean (135)
Burpees

Thursday 11/24/11

For Time:
60 Sit Ups
20 Dumbell Snatch (45)
20 Pull Ups
50 Sit Ups
20 Dumbell Snatch (45)
20 Pull Ups
40 Sit Ups
20 Dumbell Snatch (45)
20 Pull Ups
30 Sit Ups
20 Dumbell Snatch (45)
20 Pull Ups
20 Sit Ups
20 Dumbell Snatch (45)
20 Pull Ups
10 Sit Ups
20 Dumbell Snatch (45)
20 Pull Ups

Wednesday 11/23/11

For Time:
100 Burpee Pull Ups

Tuesday 11/22/11

For time:
10 Handstand push-ups
200 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 15 pounds, 10'
200 Jump Rope
Run 400 meters with a 45lb plate

Monday 11/21/11

3 Rounds
Reps: 15-12-9
135 lb thruster
Weighted Pull Up 30 lbs

Saturday 11/19/11

For Time:
50 Feet Walking Handstand
15 36 in box jumps
10 Over head squats (95 lbs)
8 Thrusters (95 lbs)
20 Pull Ups
20 GHD Sit Ups
10 L Pull Ups
10 150 lb clean and jerk
15 36 in box jumps
50 Feet Walking Handstand

Friday 11/18/11

3 Rounds:
5 Clean and Jerk (150 lbs)
20 Hand Release Push Ups
20 Toes to Bar
5 Bar Muscle Ups

1st Round- 2 Min
2nd Round- 4 min
3rd Round Just Finish
1 min rest in between

Thursday 11/16/11

For Time:
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats
50 Hang Cleans (45lb bar)
50 Push Press (45lb bar)
50 Bench Dips
50 Walking Lunges
50 KB Swings
50 Burpees

Wednesday 11/16/11

Snatch
5 Rounds of 3 Reps

Tuesday 11/15/11

A.M.R.A.P. in 10 Minutes

5 Overhead squats (100 lbs)
10 L Pull Ups
15 36 in box jumps

Very Interesting

“Neuroendocrine adaptation” is a change in the body

that affects you either neurologically or hormonally.

Most important adaptations to exercise are in part

or completely a result of a hormonal or neurological

shift. Current research, much of it done by Dr. William

Kraemer, Penn State University, has shown which

exercise protocols maximize neuroendocrine responses.

Earlier we faulted isolation movements as being

ineffectual. Now we can tell you that one of the critical

elements missing from these movements is that they

invoke essentially no neuroendocrine response.

Among the hormonal responses vital to athletic

development are substantial increases in testosterone,

insulin-like growth factor, and human growth hormone.

Exercising with protocols known to elevate these

hormones eerily mimics the hormonal changes sought

in exogenous hormonal therapy (steroid use) with none

of the deleterious effect. Exercise regimens that induce

a high neuroendocrine response produce champions!

Increased muscle mass and bone density are just two

of many adaptative responses to exercises capable of

producing a significant neuroendocrine response.

It is impossible to overstate the importance of the

neuroendocrine response to exercise protocols. This is

why it is one of the four defining themes of the CrossFit

Program. Heavy load weight training, short rest between

sets, high heart rates, high intensity training, and short

rest intervals, though not entirely distinct components,

are all associated with a high neuroendocrine response.

-I thought this was a really neat concept out of the crossfit journal

Monday 11/14/11

5 Rounds for Time: 5 thrusters (95) 10 pullups 15 GHD Wall Balls (10)
Brad: 5 Rounds 8lb ball, Assisted Pull Ups
Clark 5 Rounds + Thrusters and Pull Ups as RX
Jesse 4 Rounds as RX

Saturday 11/12/11

AMRAP in 15 min.
10 Sumo Hi Dead Lifts (95 lbs)
10 Turkish Get Ups Each Arm (15 lbs)

Friday 11/11/11

5 Rounds for Time:
2 Front Squats
15 Kettlebell Swings
50 Situps

Thursday 11/10/11

6 Rounds for Time
135 lbs Clean And Jerk 5 Reps, 10 Toes to Bar

Tuesday 11/8/11

5 Rounds for Time:
10 Reps 1/2 Body Weight Power Clean
20 Pull Ups
30 Push Ups
40 Squats
50 Sit Ups

Monday 11/7/11

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Saturday 11/5/11 P.M.

AMRAP till the baby gets tired (13 Min)
10 Chest to Bar Pull Ups
10 GHD Sit Ups
15 50 lb. KB Swings
200 M Run at 80% pushing 25lb stroller

Saturday 11/5/11 A.M.

A.s M.any R.ounds A.s P.ossible in 10 minutes
5 185 Bench Press
10 48 In. Box Jumps
10 50 Lb. KB Swings

Friday 11/4/11

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Thursday 11/3/11

As many Rounds as Possible in 15 Minutes
-2 Muscle Ups
6 Thrusters (95 lbs)
12 Burpees
100m Sprint 

Wednesday 11/2/11

Push Jerk
2-2-2-2-2-2-2-2-2-2
Increase in weight each time

Tuesday Nov 1, 2011

As Many Rounds As Possible in 15 Minutes
10 Handstand Pushups
15 Pull Ups
20 Box Jumps (24")