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.