Friday 010406

Row a record 2K.

When able,

Hang Clean 50% of bodyweight (.5BW), 21 reps

Rest only as needed

Row a 1K at 2K pace from first pass

When able,

Hang Clean .5BW, 21 reps

Rested only as needed

Row 500 meters at 2K pace from first pass

When able,

Hang Clean .5BW, 21 reps

Warm-up, of course, before beginning.

Each pass is easier than the one before except for fatigue.

Keep your faith and keep moving. Submit time for entire workout.

If you are up to the challenge, Hang Clean at 75% Body Weight

Thursday 010405

Most of you are a little beat up by now. Let's work a little triathlon CrossFit style, short and hard.

Bike 3 miles

Swim 500 meters

Run 1000 meters

The challenge will be to set up the transitions to minimize the transition time.

Share with us your total time for all three legs and your transition strategy.

We’re leaving the order of events to your discretion!!

If the triathlon community competed at these distances or shorter, the triathlete

would be a much better athlete!

And finally, for our athletes, today represents a day of active rest. Some rest, huh?

Wednesday 010404

"Tabata Interval" Squat

(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)

Rest 4 minutes

20 Pull-ups (assisted if needed), followed immediately by 20 reps Bench press

Rest 3 minutes

15 Pull-ups, followed immediately by 15 reps Bench press

Rest 2 minutes

10 Pull-ups, followed immediately by 10 reps Bench press

Rest 1 minute

"Tabata Interval" Squat

(Squat for 20 seconds, rest for ten, repeat for total of 8 efforts in 4 minutes)

Take note of the weakest number of squats in each of the 16 intervals.

Use the least amount of assistance possible to complete the pull-ups and use

max load on bench press.

This entire workout takes just over twenty minutes. Take note of the devastation.

Ask yourself what it is that your friends are doing in the gym for hours at a time.

Tuesday 010403

1 mile run

50 sit-ups and 25 back extensions

Deadlift/high-pull 18,15,12, and 9 reps

50 sit-ups and 25 back extensions

1 mile run

Our Deadlift high-pull is a slow deadlift and slow deliberate upright row

to under the chin with brief hold at top. Very slow, very deliberate. Tough.

Power through the trunk work and run. Move slowly and deliberately through the deadlift/high-pull.

Monday 010402

Row 1K

Pull-up (max set)

Dumbell Thruster* (21 reps)

Dumbell Thruster (21 reps)

Pull-up (max set)

Row 1K

The idea here is to match the numbers of the second half with the number of the first half.

Go through this slowly! Take as much time as you need.

Work for your best effort in each exercise.

*Dumbell Thruster is from a full squat to a push press overhead

Sunday 010401

Today we are going to run twenty miles.

If this seem to far you are right.

You are also the victim of our little April Fool's Day Joke.

Actually, today is a rest day. Stretch, play, and relax.

Make it active rest though. Do something active and fun

Saturday 010331

Warm-up with easy mile run and stretch

Clean and Jerk 15 RM load 15 reps

One set of sit-ups and one set of back extensions both at 21 reps

Clean and Jerk 15 RM load 12 reps

One set of sit-ups and one set of back extensions both at 18 reps

Clean and Jerk 15 RM load 9 reps

One set of sit-ups and one set of back extensions both at 15 reps

Friday 010330

Today is a hybrid effort from several training modalities and tough!!

After a warm-up:

Move through the following with a 60 second break between exercises.

Row 500 meters for a record time.

Squat 20 RM weight 20 reps (20 RM is a weight you can squat 20 reps but not 21.)

Pull-up for PR (shoot for personal best)

Deadlift 10 RM weight 10 reps

Dips for PR (shoot for personal best)

Rest 10 minutes

Move through the following with a 2-minute break between exercises.

Row 500 meters match first effort

Squat same weight for twenty reps

Pull-ups for same count as first set

Deadlift same weight for 10 reps

Dips for same count as first set

Rest 10 minutes

Move through the following with a 3-minute break between exercises.

Row 500 meters match first effort

Squat same weight for twenty reps

Pull-ups for same count as first set

Deadlift same weight for 10 reps

Dips for same count as first set

The idea today is to strive to match the performance of the first pass on the second and third.

Thursday 010329

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 intelligent inference about tomorrow (hint).

The idea here is to engage in some sport or activity at intensity above recreational while

being below our regular training intensity. Don't count your primary sport! This is a

cross-training opportunity. Step outside your normal bounds. Below are some suggestions.

Bicycle Hill Climb

Hoops! (Basketball)

Swimming

Mountain Hike

Rollerblade

Surf Paddle

Handball or racquetball

Tennis

Wednesday 010328

Each of these exercises is one set at five reps. Take any rest needed between exercises.

Deadlift

Bench-press

Upright row

Back Squat

Push-press

Power Clean (from ground)

Dumbbell "Thruster" (front squat/push-press)

Clean and Jerk

Snatch

Add your total lifted for all nine exercises and divide by your body weight.

Highest ratio leads ranking.