Today we are swimming. This is a breathing exercise designed to improve anaerobic performance. We’re taking a bit of a break. Get ready for Monday!! Swim the entire length of an Olympic Pool underwater. When able, return surfacing once at about the middle of the pool. Again, as soon as able cross. This time surfacing only twice, once at about 1/3 across and again at 2/3 … [Read more...] about Saturday 010310
Deadlift
Thursday 010301
Today we shift back to weightlifting. Bench Press 5 sets (10,7,5,3,1 reps) Deadlift 5 sets (10,7,5,3,1 reps) Run 400 meters Rest 5 minutes Run 400 meters Rest 5 minutes Run 400 meters Weightlifting exercises and runs must be completed within one hour. Report your total weight lifted and the three 400-meter times. … [Read more...] about Thursday 010301
Monday 010305
Today we are going to run and deadlift. This was reported to be a pernicious combination last week, so here it is again! (Just for you, Garth) Run 200 meters, then immediately Deadlift 10 RM load (a load you can lift ten times but not eleven) 10X Rest as needed Run 400 meters, then immediately Deadlift 5 RM load 5X Rest as needed Run 600 meters, then immediately Deadlift 3 … [Read more...] about Monday 010305
Sunday 010225
1) Bike 20 minutes at a warm-up pace. We are doing three sets of back squats at twenty-one reps each. Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats. These specialized movements are tough! Make damned sure you warm-up thoroughly with "air squats" and stretching first. 2) "Power squat": Lower and rise as quickly as you can … [Read more...] about Sunday 010225
Monday 010226
If nobody minds, we'll give the legs a little break today- How many pull-ups can you do in an hour? Success comes here by pacing and not going to failure on any set. Rankings will be by weight class. Don't be foolish and fill in with any met-con (cardio) or other work. You don't know what looms! Also, if you're current with the path the other athletes have been following and … [Read more...] about Monday 010226
Tuesday 010227
We are due for a little circuit work. Circuit training is an excellent test of your overall fitness. At CrossFit intensities it becomes debilitating. We use it sparingly and go all out! This is "combat" or "getting out of the burning building" fitness. Decide loads and assistance (if absolutely necessary to get ALL reps) before starting. Be smart, shelve your ego and shoot for … [Read more...] about Tuesday 010227
Wednesday 010221
Row 500 meters Rest as needed Deadlift max at 15 reps, immediately on last rep, come up and... Max set of pull-ups. Rest as needed. Repeat deadlift set again, come up immediately on last rep and... Max set of pull-ups. Rest as needed. Repeat deadlift set again, come up immediately on last rep and... Max set of pull-ups Rest as needed. Row 500 meters … [Read more...] about Wednesday 010221
Friday 010216
Find your best back squat at 5,3, and 1 reps Find your best deadlift at 5,3, and 1 reps Find your best bench-press at 5,3, and 1 reps Submit your total weight lifted in all nine sets along with your bodyweight. Rankings are based on total weight divided by body weight. … [Read more...] about Friday 010216
Tuesday 010213
1) "Warm Up": Bike 20 minutes at a warm-up pace. We are doing three sets of back squats at twenty-one reps each. Choose a weight that you feel you can handle comfortably for twenty-one reps of regular back squats. These specialized movements are tough! Make damned sure you warm-up thoroughly with "air squats" and stretching first. 2) "Power squat": Lower and rise as quickly as … [Read more...] about Tuesday 010213
Wednesday 010214
On Monday we worked gymnastics/calisthenic movements, on Tuesday we worked metabolic conditioning with a short, middle, and long distance effort, Wednesday we worked through some of the classics of weightlifting and weight training. Today we are taking a day of active rest. If you’ve performed to expectation you’ll welcome the break. If you know our methods, you'll make an … [Read more...] about Wednesday 010214