Friday

Elizabeth
21-15-9
Cleans (135/95)
Ring Dips

Thursday

15 Minutes to reach a heavy 5 rep bench press

WOD
5 Rounds
Row 250m
10 Body weight bench press
12 toes 2 bar

15 Min Cap

Wednesday

Row 250m
30 Hang power snatch (75/45)
20 Chest 2 bar pull ups
Row 250m
30 KBS (55/35)
20 GHD sit ups
Row 250m
30 Box Jumps
20 OHS (95/65)
Row 250m

Tuesday

5 Rounds of
3 press/5 Push press/ 1 Push jerk
Pick a weight that can be used for all three movements, do not put bar down in middle of set

WOD
10-1
push press (115/75)
Toes 2 bar

cash out
50 back extensions

Friday

Bench
5x5
Weighted pullups
5x5

Mini cindy (10 Minutes)
5 Pullups
10 push ups
15 squats

Thursday

Back Squats
5-5-3-3-1-1

21-15-9
Wall ball
Box jumps
GHD situps

Wednesday

12 Days of Christmas

1 Heavy power clean
2 Muscle ups
3 HSPU
4 Box Jumps
5 Burpees
6 Push press (135/95)
7 Ground 2 Shoulder ( atlas stone)
8 KBS (70/55)
9 Wall Ball (20/14)
10 Back Ext
11 Double unders
12 Toes 2 Bar

Done like the song
1 clean
2 mu/1clean
3hspu/2 mu/ 1clean
etc

Tuesday

Press
5-5-5
Push Press
3-3-3

5 Rounds
20 Lunge steps
5 PP/PJ (155/115)
20 Situps (GHD)

Monday

Deadlifts
5x5

WOD
15-12-9-6-3
Power Cleans (185/115)
Bar facing burpees

Sunday

4 sets of weighted pull ups

10 Minutes do 3 unbroken reps power snatch

Jackie
1000 M Row
50 thrusters (45/35)
30 Pullups

Friday

Bench
5-5-5-2-2

WOD
15 minute AMRAP
10 push ups
10 wall ball
10 Medball twists
Run 100m

Thursday

Snatch
2-2-2-1-1

Amanda
9 -7-5
Muscle ups
snatch (135/95)

Wednesday

Practice snatch light weight

21-18-15-12-9-6
Double unders
Box Jumps

rest 3 min
 Max cal row in 3 min

Tuesday

Push press
5-5-3-3-1-1

Wod
"Nate"
20 Minute AMRAP
2 muscleups (3:1 pullups dips)
4 Handstand Push ups
8 KBS (70/55)

Monday

Cleans
2-2-2-1-1

WOD
15 Minute AMRAP
Row 250m
10 Toes to bar
*1 Power Clean (205/115)
*Add 1 power clean each round

Thursday

Deadlift
5x3

WOD
10 Rounds
5 Deadlifts (225/135)
10 Ring Rows

Wednesday

3 Minutes to complete as far as possible
rest 1 minute
6 Minutes to complete as far as possible
rest 2 minutes
Complete entire circuit


20 Cal Row
30 Wall ball (20/14)
20 Toes 2 Bar
30 Box Jumps
20 SDHP (100/70)
30 Burpees
20 Push press/jerk (135/95)

Tuesday

Bench Press
3x5
3x2

WOD
21-3 by 3's

Pull ups
Ring dips
Sit ups

Monday

Front Squat
5-5-3-3-1-1

WOD
10 Front Squats (155/115)
20 Double unders
8 Front Squats
40 Double unders
6 Front Squats
60 Double unders
4 Front Squats
80 Double unders
2 Front Squats
100 Double unders

Thursday

Press
5-5-5
Push Press
3-3-3
Push Jerk
1-1-1

WOD
5 Rounds
5 Hang power clean (115/75)
5 Push press/jerk
5 Bar facing burpees
5 Ring dips

Wednesday

60 KBS (55/35)
50 Box Jumps
40 Wall Ball (20/14)
30 Pull ups
20 GHD Situps
10 Power Snatch (115/75)
100 foot lunge with weight (45/25)

Tuesday

Bench Press 5x5
Strict pull ups 5x5

Add weight to each strength exercise as able

WOD 5 Rounds
Row 250 M
20 Situps

Who's with me?

All right now, I'm getting the feeling that you guys are not keeping with the program.  I am noticing that page views are getting fewer and fewer.  The magic about this stuff is that it only works if you do the work.  With the holidays upon us it is more important than ever to stick with a plan.  Lets not be the ones that have to work our butts off come the beginning of the year to make up for the carlessness of the holidays.  I'm not saying don't eat that apple pie.  I'm saying eat it and then go to the gym later. 

Balance, balance, balance.  Each of us can find two or three days a week to sneak away for 40 minutes to an hour.  There are 24 hours in a day and you only need a small piece of it.

Monday Monday...in a sing song voice

Take about 10 to 15 minutes to get a heavy 3 rep deadlift.  Touch and go lift.

WOD
21-15-9
Deadlift (225/135)
Clapping push ups
pull ups

3 WOD Wednesday

Warm up and stretch for about 10 minutes

WOD1
7 Min AMRAP
3 Ground 2 Overhead (155/95)
3 Muscle Ups

Rest 3 Minutes

WOD2
3 Rounds
Row 250 Meters
50 Double unders or attempts

Rest 3minutes

WOD3
5 Rounds
7 Power snatch (115/75)
21 Push ups

Tuesday

10 Minutes to find 1RM on Back Squat
10 Minutes of 5x5 @ 65% back Squat

WOD
21-18-15-12-9-6
Front Squats (135/95)
GHD situps

Monday

10 Minutes to find 1RM on Bench Press
10 Minutes for 5x5 of 65% of 1RM Bench

WOD
15 Minute AMRAP
2 Wall Walks
4 Handstand Push Ups
8 Ring Dips

Wall walks are when you do one push up with feet touching wall then walk feet up wall till belly touches wall

Heavy Thursday

Deadlifts
5x5 heavy touch and go lift

WOD
20 Min Amrap
3 Power Cleans (205/145)
6 Box Jumps
9 GHD Sit ups
*1 Muscle up

* Each round add a muscle up, if doing scaled version do a 2:1 of pull ups and dips

Wednesday

~10 min of ladder run drills
~15 minutes working on a weekness

WOD
10&1
Wall ball (20/14)
Lateral burpees over medicine ball

Example: 10 Wall ball 1 burpee, 9 wall ball 2 burpees, 8 wall ball 3 burpees, and so forth till 1 and 10

Tuesday

Press
5-5-5
Push Press
3-3-3

WOD
10,20,30,40,50 of...
Row
Situps
Deadlift (135/95)
Push Ups

Example 10 of everything, 20 of everything and so forth

Monday

Take 15 minutes to reach a heavy 1 rep Power Clean

WOD
50 Double unders
40 Box Jumps (24/20)
30 Wall ball throws (20/14)
20 Pull Ups
10 Burpees
Row 400 M
Then work your back up

Thursday

Snatch 2_2_2_1_1_1
Catch in squat

Wod
5 rounds
3 power snatch (135)
6 Kbs (55/35)
9 Ghd sit ups

Wednesday

If possible do with partner and alternate for rounds
WOD 1
5 Rounds
P1: 30 sec Ball Slam
P2: Hold Plank

WOD 2
5 Rounds
P1: 10 situps
P2: Hold hand stand position

WOD 3
10 Minutes of double under practice

WOD 4
21->3 going down by 3's of
Double unders
Box Jumps

Rest 3 Min

WOD 5
3 minutes max calorie row
Post total calories rowed

Tuesday

Deadlift
5-5-3-3-3-1

WOD
"Cindy"
20 Min AMRAP
5 pull ups
10 push ups
15 squats

Monday

Push Press
5-5-5-3-3-1

WOD
Death by Clean and Jerk (135/95)
1st minute do one Clean and Jerk, 2nd minute do two, third do three, and so forth until you are not able to complete given round in one minute.  All lifts are to start at the top of each minute.  Rest for remaining time until next round.

Friday

Take 15 minutes to find a heavy 3 rep back squat

Wod
10 to 1
Front squat (95/65)
Ring rows
Sit ups

Example: do 10 of everything then 9, then 8 and so forth

Thursday

Bench Press
5-5-3-3-1-1

WOD
5 Rounds
Row 250 m
7 Bench Press ( Body weight)
15 Toes to bar

Wednesday

Take 15 minutes to work on a weakness

Wod
5 rounds of 3 minute amraps, rest exactly 1 minute between rounds

3 hang power cleans
6 pushups
9 squats

Just like "chief" but from the hang instead of the ground

Tuesday

Strength
Shoulder Press (no dip allowed just shoulders and arms)
5-5-3-3-1-1

WOD
5 Rounds
20 Lunges
5 Ground to Overhead (155/115)
20 Sit ups

Halloween!!

Dead lifts
5_3_3_3_1

21_dead lifts (225/155)
10 muscle ups
15 dead lifts
7 muscle ups
9 dead lifts
5 muscle ups

3:1 pull ups/ dips sub for muscle ups

Get going!!!

Push Jerk
3-2-2-2-2-1

WOD
10->1
Push Press (115/75)
Toes to bar

10 PP, 10 T2B, 9PP, 9T2B, 8 PP, 8 T2B, etc.

Oh s*~¤]

Bench press
5 x 8@60% of max

10 rounds
4 over head squats (155/115)
8 ring dips

Cash out 100 situps

Wednesday

10 hand stand push ups
20 wall ball (20/14)
30   toe 2 bar
40 power cleans (135/95)
50  burpees
60  sumo  dead lift high pull (75/45)

Shoulder work

Shoulder work 1-(10)-1-(20)-1-(30)
1's are a strict press, ( ) are push press.  Rest between sets.  Most likely your ( ) sets will decrease in weight while the 1's should try to increase.

5 Rounds
3 Cleans (135/95)
6 Hand stand pushups
9 Chest to bar pullups
50 Double unders or attempts

Cleans are to be received in the squat.  Modify handstands as needed

Remember me

Snatch Grip Deadlift
5-5-5-3-3

5 Rounds
Row 250 M
21 Hand release pushups
12 Power Snatch (95/65)

Nice mix

Wod 1: Flight simulator
10/20/30/40/50 Double unders or attempts  Break between each set for a few seconds

Rest 3-5 Minutes

Wod 2:  5 Rounds
5 Power Snatch (135/95)
10 Lunges

Rest 3-5 Minutes

Wod 3: 20 Rounds
3 Chest to Bar Pullups
3 Burpees

Tuesday

Push press
5_5_5_5_5

Wod
15 rounds / 15 minutes
5 Wall ball (20/14)
5 Box jump (30/24)
5 Kbs (55/35)

At the beginning of every minute do one round.use remaining time from minute rest before next round. If you don't finish round before time is up go back to wall ball. don't go past 15 minutes

Looks can be deceiving

Take 12 minutes to work up to a heavy 3 rep Deadlift

Wod 
20 Min AMRAP
Deadlift
Hang Power Clean
OHS

Unbroken sets
>5  Run 800 M
>10 Run 400 M
>15 Run 200 M

Weights are (95/65)

You start with 1 of each then 2 of each then 3 and so forth for the duration of the 20 minutes.  A set is started when you pick up the bar for deadlifts and ends after you set the bar down for Overhead squats.  If you make it to set 5 unbroken you run 800 m. If you make it to 10 you only run 400 and past 15 is 200m.  You run at the end of the workout.  For example tonight I made it to round 11 unbroken but completed 13 total rounds.  I ran 400 meters at the end of the 20 minutes.  You can rest between sets.

Questions just call me.

Thursday

Strength
5 Rounds
3 shoulder press
5 Push press
1 Push jerk
Pick your own weight, go up each set if able, don't drop weight in middle of set

Wod
21 Deadlifts (225/135)
3 backwards suicides
21 Push press/jerk (115/75)
15 Deadlifts
3 Backwards suicides
15 Push press/Jerk
9 Deadlifts
3 Backwards Suicides
9 Push Press/ Jerk

Suicides are about 10 feet apart 4 cones set up.  First cone is the start point

Wednesday

12 minutes punish your  weakness

Row 500m
5 round
10 wall ball (20/14)
15 Kbs (55/35)
20 box jumps (24/20)
Row 500m

Tuesday

Bench press
5_3_3_3_1_1

10 rounds
10 pullups
10 dips

Row 1000 m

Pullups and dips not for time, try to do sets unbroken

Back at it

Deadlifts
5-5-3-3-3-1

15-12-9-6-3
Power cleans (185/120)
Bar facing burpees

15/3

2 rounds
15 cal row
3 bear complexes(115/75)
15 box jumps(24/20)
3 near complex
15 kbs (55/35)
3 bear complexes
15 double  unders
3 bear complexes

bear complexe: power clean, front squat, push press, back squat, push press

Clean and Jerks

Take 15 minutes to reach a heavy one rep clean and jerk

3 Rounds
50 squats
7 muscle ups
10 hang power cleans (135/95)

Muscle ups are a 3:1 conversion of pull ups and dips if scaling

Oh Wednesday

Lumberjack 20

20 Deadlifts (275/185)
Run 400 m
20 KBS (70/55)
Run 400 m
20 OHS (115/80)
Run 400 m
20 Burpees
Run 400 m
20 Pull ups (chest to bar)
Run 400 m
20 Box jumps (24/20)
Run 400 m
20 Cleans (95/65)
Run 400 m


Cleans are squat cleans.  If you scale keep the weights heavy.  This is not easy or fast but very rewarding in a sick sort of way, and remember it is a named wod for a reason, to honor someone.

Ummphh...

Shoulder Press
3-3-3
Push Press
5-5-5

5 Rounds
5 Hand Stand Push Ups
5 Hang Power Cleans (115/75)
5 Push Press/ Push Jerk (115/75)
5 Bar Facing Burpees
Run 100 M

Monday

15 minutes to work up to a heavy three rep deadlift

Wod
21_15_9
Deadlift (225/135)
Clapping pushups
Pullups

12 minute cap

Friday

Bench Press
4*10 at 60% max

5 Rounds
10 Pull ups
10 Ring Dips
10 GHD Extensions (or good mornings)
Run with a weight plate (45/25) 200 feet

Hang cleans (receive in the squat)
2-2-2-2-1

WOD
20 Cal Row
30 Wall Ball (20/14 lb)
20 Toes to Bar
30 Box Jumps (20/24")
20 Sumo Dead Lift High Pull (100/70 lb)
30 Burpees
20 Push Press (135/95)

100 ft sled pull (180/115 lb)

*If you don't have a sled that you can pull, get creative!

Crossfit Games Individual Final

Anyone sore?

Take 15 minutes to work on a weakness
then...

21-18-15-12-9-6-3
Box jumps (24/20)
Double unders (attempts)

Rest 3:00

3:00 Amrap
Ground 2 overhead (135/95)

On the first wod if you don't have DU's just make the attempt.
2nd wod is simply as many G2O as possible

Also I have a new song I like to work out to, Rev Theory - Hell yeah
check it out

Oh my arms

Push Press
3-3-3-3-3

"ANGIE"
100 Pull Ups
100 Push ups
100 Sit ups
100 Squats

Exercises must be done in order.

New week new goals

Strength - Front Squats
5-5-5-5-5

Wod
10 Front squats
20Double Unders
8 Front Squats
40 Double unders
6 Front squats
60 Double unders
4 Front squats
80 Double unders
2 Front squats
100 Double unders

Weights are 155/115  It is a 3:1 conversion for single unders

NOT a Crossfit Total

Set a clock and take 10 minutes for each max (30 min total)

Bench Press

Clean

Deadlift

Post totals to comments

Wod

This is designed to be done with a partner.  If you don't have a partner suck it up and just alternate by yourself.

Partner #1 does 10 Wall ball (20/14)

Partner #2 does as many reps as possible of Hang Power Snatch (95/65)

Switch when Partner #1 is done with wall balls.  Keep alternating for ten minutes.  Score is the total number of snatches completed as a group.

For the farmers...

Press
5-5-3-3-3

Wod
12 min AMRAP
10 Push press (115/75)
5 C2B Pullups
100' farmers walk

Guys use at 70 to 90 lbs each hand, ladies use at least 55lbs each hand

Press in the strength is only arms, no dip,  push press is a dip and drive up.

Dirty Dirty

"Filthy 50"

50 of each exercise

Box jumps (24/20)
Jumping pull ups
KBS (35)
Walking Lunges
Knees to elbows
Push press (45/35)
Back extensions (or sub good mornings with 45lb bar)
Wall ball (20/14)
Burpees
Double unders (3:1 sub for singles)

Tuesday

OHS (overhead squats)
5-5-3-3-1

WOD
Run 400m
*10-1 OHS (95/65)
Run 400m

*after each set do 5 burpees.  Example 10 OHS 5 burpees, 9 OHS 5 burpees, 8 and so on til 1 and 5 burpees.

On your OHS focus on staying on your heels, keep a wide grip on the bar, push the bar up through the ceiling keeping active shoulders, keep mid line stability.  It helps to hold your breath on the way down and back up to keep your middle tighter.  Don't let the bar drift forward, keep it centered over the feet.

Here is a good example.

Cleaning day

Take about 15-20 min to establish a new Clean max, power or squat.  If you are not good at these yet just use the time to work on form.

12 Min AMRAP
3 Power cleans (you choose weight, go heavy)
6 Chest to bar pullups
9 GHD Situps

Scale as needed on pull ups, if no GHD machine do twice as many regular situps

Friday!

Mr Joshua
5Rounds
Run 400m
30 GHD situps
15 Deadlifts (250/175)

Oops forgot to post

Bench
5_3_3_3_1

5 rounds
10 wall ball (20/14)
10 push ups
10 supine ring rows
Sprint 100 m

Supine ring row is on your back with feet elevate on box or something.keeping body straight pull up to rings

CARDIO!!!

Run 800 Meters
*50 Burpees
Run 800 Meters

* At the beginning of every minute you must do 25 Double Unders (3:1 sub for singles)
example:  you come in from your 1st 800 meters at 3:45, you start doing burpees, at 4:00 you had gotten to 10 burpees, stop burpees begin 25 DU, then start back at number 11 for burpees.  Continue in this fashion until all 50 burpees are complete then finish with the run.

Have fun and don't cheat yourself.  It is hard but rewarding.

15 minutes to establish one rep max snatch

21_15_9
Row for calories
Hang snatch (95/65) catch in squat

Push press
5_5_3_3_1_1

Nate
20 minute amrap
2 muscle ups
4 handstand pushups
8 kettle bell swing (70/55)

Weekend!!

Well the first official week of me posting WODS is done.  This is the test to see if any of you are keeping up with it.  Spencer, I am pretty sure you are from the occasional phone call I got from you giving me a hard time about everything.  Genny, I know you are a member of the blog but have not heard anything from you guys yet.  Take that back you did ask me to post the WODS a day earlier.  Seeing as I am not doing the programming by myself but rather take what we use at my gym here you guys out west might be better served to go a day behind.  Sometimes I workout at 6:30 in the morning and sometimes it is at 6:30 in the evening.  Sorry.  I try to get it posted as soon as I can.  

Well how is everyone doing?  Are we still motivated?  Does anyone need alternate programming to help them out in different areas?  I.E. dad with endurance work?  I am having to modify everything because I have two bum knees at the moment.  Kinda frustrating.

The next step that all of us needs to be focusing on is our diet.  I know most of you think you are doing alright but your now.  And I am included in that statement.  My plan is to eat a paleo-ish diet ( I am going to continue to drink milk and have a very small amount of bread for the calories) monday through friday.  Weekends are mine to do with as I please.  That includes no sodas, sweets or anything that common sense tells us is no good.  Yep dad, thats right not even on hot tamale from the machine during the week.  Diet is incredibly important to be able to maintain the goals that we set for our health and energy.  Quite making excuses and just do it ( Joy).  Great things begin on Mondays.  Lets get started.  

Remember, 

we are the masters of our fate,

the captains of our souls

INVICTUS

Back squats
5_5_3_3_1

21_18_15_12_9_6_3
Push press (95/65)
Pull ups
100 foot lunge between sets

Bench press
5x5 of 80% 1 rep max

5 Rounds
3 Power Clean (185/120)
7 Burpee Box Jumps (24"/20")
10 GHD Situps

Burpee box jumps are when you drop to the ground to do a burpee then jump up on the box.  No clap is required on jump.  If no GHD do twice as many regular situps.

Test for mobile blog

Warm up then take about 15 minutes to work on a weakness.

Then...

20 Min AMRAP
Row 1000 M
20 Double Unders
15 Wall Ball (20/14)
10 Ring Push Ups
5 Chest to Bar Pull Ups

Clock starts with the row.  Use the remaining time when row is completed to perform an AMRAP of the rest of the list.  If you don't have a rower run.

Tuesday September 6

Deadlifts
5-3-3-1-1
Work towards a 1 rep max

Elizabeth
21-15-9
Cleans (full squat)
Ring dips
Scale weight and dips accordingly.  Dips can be either ring dips, bar dips or use a box, just keep your butt close to the bar.

Labor Day

As you may have noticed I did not post anything this morning for a WOD.  As most of us had the day off to celebrate labor day I did not have a planned WOD.  I did however go to Panama City Beach Crossfit on Saturday and was able to participate in the "31 Hero's" WOD in memory of the 31 Navy Seals that were killed recently overseas.  It was a really good experience.  The workout was very tough and it was raining on us the whole time.  Were were in teams of 4 and instead of doing a weighted run we did a 400 M partner carry. The rest of the WOD consisted of 155lb thrusters, rope climbs and 30" box jumps.  I was working out very closely with people I had never met before but for the 31 minutes of the workout we were as close as could be all going through the same pain together.  Afterwards the whole class had gathered together for a group picture and one of the guys from my team spoke up and said how he was down for the weekend but was from the same base that all those men had been from, many of which were close friends.  He said it was touching to see complete strangers honor those who had fallen and was proud to have been a part of it with us.  It definitely made it worth it.

You may have noticed that I added a link on the side of the blog called Mobility WOD.  It is a great resource to go to.  It is full of examples on how to stretch and work with your body to become more flexible and on how to work through injuries.

The beginning!!!

This is the beginning of our accountability.  We have all made the commitment to stay in shape and have decided that Crossfit is the way to do that.  In my experience if you don't have something to keep you honest it is too easy to get off track.  I am making the commitment to you that I will keep up with this blog and be sure to have a WOD listed everyday for Monday through Friday.  You don't neccessarily have to do what I post but you have to do something.  Scale down or up if neccessary.  Use this to comment on what was done, how you felt, PR's and other personal gains.  Be proud of your accomplishments and brag on yourself every once in a while.  Post pictures and comments.  Set goals and let others know what they are.  We might not be the richest families in the world but we sure as hell are going to look and feel good.  Good luck to all and start working.

Friday September 2, 2011

*21-15-9*
Deadlifts (225/165)
Bar facing burpees
*Run 400 Meters

On burpees you must be facing the bar as you jump.  You can twist in the air or turn around afterwards.  Cannot jump sideways to bar.