Thursday 010308

Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is

a deep front squat followed through with a push-press and overhead throw. The ball, a

20 lb Dynamax medicine ball should make contact with the wall at about two feet over your

reach and rebound to your hands where you immediately bring the ball back to your chest

and squat to absorb the impact. The movements up and down are mechanically identical.

Stand about 18 inches away from the wall. The idea is to be in constant motion either on

the way up or catching and lowering. The major faults here are either to not squat to

parallel and to let the ball contact with a thud rather than gently absorbing the impact with

the arms and legs.

Run 800 meters.

Stretch for ten minutes.

Wall-ball for 50 throws within 2 minutes.

Immediately do as many pull-ups as possible in five minutes.

Rest 5 minutes.

Wall-ball for 50 throws within 2 minutes.

Immediately do as many pull-ups as possible in five minutes.

Rest 5 minutes.

Wall-ball for 50 throws within 2 minutes.

Immediately do as many pull-ups as possible in five minutes.

Rest 5 minutes.

Run 800 meters.

Stretch for ten minutes.

Wednesday 010307

Row 5k

Tuesday 010306

200 sit-ups no matter how long it takes. Make them nice!

Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.

Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.

Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.

Rest as needed.

Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.

Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.

Rest as needed.

Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.

Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.

200 sit-ups no matter how long it takes. Again, make them nice!

Note: Do as many of the dips as you can without assistance on failure jump to Gravitron

(or like) and complete set with minimal assistance. We are exhausting the pushing function

partially with an eye to making the arm supporting contribution on the bike or stairlcimber

very tough

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 RM load 3X

Rest as needed

Run 800 meters, then immediately

Deadlift 1RM load 1X

Done

These are max efforts at each lift. The runs are all-out, no whimping out!

The entire workout must be completed within an hour. No exceptions.

Sunday 010304

This is an amazingly complete workout in only twenty-four minutes.

Set-up the rower for intervals of twenty seconds work and ten seconds rest.

Set the rower to display meters in the lower window. Go all out on the first effort.

On subsequent efforts work to capture as many meters as in the first effort.

In the same interval pattern, 20on/10off X 8,

Squat (air squat).

Same interval pull-ups.

Same interval push-ups.

Same interval sit-ups.

If you transition from one exercise to the next in ten seconds, this is a

twenty-minute workout. For all but the best athletes this will be all but impossible.

Transition from one exercise to the next as quickly as you can. One-minute maximum

transition break! No ranking will be considered for total time that exceeds twenty-four minutes.

Ranking is based on least number of meters in each of eight rowing intervals, and least

reps in each of eight intervals for each of the other four exercises.

Submission includes five numbers: least number of meters in rowing, least number of squats,

least number of pull-ups, least number of push-ups, and least number of sit-ups.

Friday 010302

We are ready for a break from the neurological and orthopedic stresses of

weightlifting and hard and heavy leg work.

Here is an interval that the NSCA identifies as being smack dab in the middle

of the lactic acid metabolic pathway. Remember one of the advantages of

interval training is that we get extended exposure to cardiovascular work

without the muscle wasting consistent with extended aerobic work.

On the Concept II Rower set up for intervals and go all out for 60 seconds

Row easy for two minutes.

Repeat for a total of fifteen efforts.

This is a total of forty-five minutes, yet the work is designed to enhance anaerobic

capacity. Now here’s the really cool part: even though this work is predominantly

anaerobic (lactic acid pathway), it carries a heavy aerobic benefit without the

disadvantages of reducing speed, power, and strength known to accompany

aerobic training.

On setup scroll the display to show meters in the lower window. On your first

effort throw as many meters up in the minute as you can. On the subsequent

fifteen efforts fight for as much of the first distance as you can.

On completion use recall to scroll through all fifteen intervals and record and

submit the meters rowed for each interval.

If you need help setting up the rower email us at [email protected].

If you don’t have access to a Concept II Rower, buy one.

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.

Wednesday 010228

Swim leisurely for thirty minutes. Make this relaxing. If you're not a strong swimmer

this may be more difficult. In that case, you need the exposure.

If you are tempted to do more, either you've been loafing or you're just tuning in.

This is a much-needed break for the athletes in synch with the program.

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 rapid completion

with NO rest. Submit record of total time, weights for each lift, and

assistance (if needed on pull-ups and dips). Set up recording sheet

ahead of time. Rip!!

Bike for 3 miles

Twenty ball-squats (20 lb. Med ball)

Twenty push-ups

Twenty pull-ups

Row 500 meters

Box step up (20") with dumbbells, 25 right , 25 left

Bench-press 15 reps

Rope climb

Jump rope 200 jumps

Lunge 20 steps alternating right-left

Push-press 15 reps

Upright row 15 reps

Run 800 meters (app. ½ mile)

Deadlift 15 reps

Twenty dips

Twenty power-cleans

Box Jump (20") 50 jumps

Dumbbell "Thruster" (Deep front squat/push-press) 20 reps

Twenty push-ups

Twenty pull-ups

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 your intensity has been

worthy of your best efforts you are long overdue for a reduced

metabolic load.

Our "Workout of the Day" is engineered with great dilligence to care for

ALL of your fitness needs. If some days seem too easy that is because

workouts either before or coming are tortuous and the backing off is

warranted. We are feeding you a regimen that represents the ultimate

challenge for the world's best athletes.

If you are concurrently training for sport, like most of our athletes, temper

your efforts to allow for successful sport training. This is a learned skill

requiring a finely honed sense of self. On the days when your sports

training regimen is lighter, tear it up with our strength and conditioning

workout. On days when your sports training regimen is tough, moderate

your efforts. Many of our athletes are able to engage the "Workout of the Day"

right up to and during competition by just "going through the motions" while

still "doing" the daily workout.

Again, the "Workout of the Day" is designed to accomodate additional sport

training, recreational activity, or stand alone by simply modulating the intensity

of your effort. If you need help with this concept email at [email protected]

and one of our coaches will gladly help you come to terms with this.