Merry Xfit!

See what I did there, with the fit instead of the mas? Its because I am clever as hell...

Anyways, as my gift to anyone inclined, here is a wod for your christmas cheer. Bonus if you rope a family member or friend into doing it.

For time
4 rounds
400m run
25 Squats
25 Push-Ups
25 Sit-Ups

Be merry, drink much, only kill the brain cells that don't matter, and get ready!

Happy Festivus

Dec. 1

Max and I hit this earlier.

WOD:
21-15-9
Toes-2-bar (scheme of toes-2-bar in the middle, then left, then right)
Burpees
250m row

The next two are short and simple if you have the time:
For Dec. 2
WOD:
2000m row for time

For Dec. 3
Str: 5x5 strict pull-ups

WOD:
Max double unders in 10 minutes
Max Sit-Ups in 5 minutes
Max Squats in 1 min

Score is total double unders + squats + sit-ups

Nov. 30 @ 1PM

Warm Up
200 touches with jump rope (go for unbroken)
Calf and anterior stretches

WOD:
Run 1600 meters
3 min Rest
Run 1200 meters
2 min Rest
Run 800 meters
1 min Rest
Run 400 meters

Use the track or treadmill. Total time minus rests is score.

Nov. 29 @ 7PM

Warm Up
3 rounds
15 burpees
100m Row sprint
15 Kips

WOD: Front Squat/Weighted Pull-Ups
Find your 3RM for both lifts
3-3-3-3-3-3-3

Nov. 19 @ 4:30

Warm Up
3 rounds
10 Double Unders
10 Toy Soldiers
10 Deck Squats

Mobilize your anterior business (stretch the quads, psoas, tibialis, whatev)

Strength: None today

WOD:
5 rounds for time,
10 Front Squats (135#)
20 Push Ups
30 Double Unders or 60 singles

A reminder...

For motivational purposes:

Its sad but absolutely true, this also applies to mobility...

Nov. 17 @ 6PM

Warm Up
3 rounds
10 Pull-ups (kips, muscle ups, strict, whatever)
10 Push-Ups
10 Toy Soldiers
1 min stretch out hip flexors

Practice Double Unders

Strength: Overhead Press
5x3 @ 90% 1RM

WOD:
For time
15-12-9
35lb Burpee Squat Clean Thruster
Weighted Pull-Up, any variation at least 20% body weight (e.g. 150# BW = 30#, do more if you can)

Nov. 16 @ whenever

Hey peoples, sorry for the late post. Honor Council duties called. This WOD you should be able to do on your own, its pretty straight forward.

Warm Up
3 rounds
10 Push-Ups
10 Squats
10 Double Unders

Strength: Backsquat
5-5-5-3-3 @ 90% 1RM

WOD: "Cindy"
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Squats

Post rounds to comments.

Nov. 12 @ 4:30PM

K street for those who can make it. MS2s have pharm presentations during that time though...

Lerner at 4:30/5PM
Warm Up
30 Double unders
3 rounds
10 Deck Squats
10 Pull-Ups
10 Burpees

Strength: Bench Press
5x5 @ 85% 1RM

WOD: The Unicorn
2.5 mile run for time.

Proposed route: Start on 23rd & E, run towards Lincoln, turn left on Constitution Avenue, Right on 17th, Right onto Independence Avenue, Right onto 23rd avenue around Lincoln and back up to 23rd & E.

Boom shaka laka.

Nov. 10 @ 6PM

Good work on squats on Monday, today we rock the upper body squat: i.e. overhead press!

Warm Up
50 Double Unders
2 rounds
10 Push-Ups
10 Pull-Ups
10 Deck Squats

Strength: Overhead Press
3-3-3-3-3 @ 90% 1RM

WOD:
For time
10-to-1
Pull-Ups
Deadlift (225/175)

Nov. 8 @ 1PM

We don't have pathology tomorrow, so Lerner at 1 after the exam. Boom hell yea.

Warm Up
50 Double Unders
Accumulate 60 quality seconds of handstand holds


Strength: Backsquat
5-5-5-3-3 @ 90% 1RM for at least the last working set.

WOD: Filthy Fifty
For time:
50 Box jump, 24 inch box (we will sub 50 sit-to-cleans)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (we will sub 50 squat jumps)
50 Burpees
50 Double unders

Nov. 5

Hey kiddos,

Two sessions: 1PM at Lerner, and 2PM at K Street for some olympic lifts.

Lerner @ 1PM for a WOD
Warm Up
Practice Double Unders for a about 10 minutes. No set rep number, the more the better but focus on fluidity of the movement, jump height, keeping a nice hollow posture in your jump, and of course passing the rope under your feet twice.

Mobilize what you need to mobilize as well. Pick anything.

WOD:
Accumulate 5 mins of L-sit or L-sit progression. For every rest, do 5 body weight rows. The only acceptable "rest" position is supporting yourself without feet touching the ground.

Then,

Take a 30-60sec rest and do max pull-ups in 1 min.

Score is total amount of rows minus the total amount of pull-ups.

Also, if you are wondering where I got the idea of 5x5 strength training, this guy explains it quite well. He was a powerlifting coach at my old gym and is knowledgeable as shit. We are doing the ramping strength training (more or less). In time, probably next semester, we will be doing sets across.

Nov. 3

K Street (6-8AM)

Snatch work. Mobilize between attempts. Work on some DUs

Lerner (6PM, tentatively)

Warm Up
500m Row
5 Pull-Ups
5 Wall Walks
5 Pull-Ups
30 Double Unders
5 Pull-Ups

Strength: Overhead Press
5x5 @ 85% 1RM

WOD:
AMRAP 12
10 55# Db Swing
5 Burpee HSPU
5 Toes-2-Bar

Stretch

Oct. 29 @ K Street

Lerner at 1PM...ish

Warm Up and mobilize whatever is tight (shoulder, hips, receiving position of the clean)

Str: TGU (about 10 minutes)
Play around with them, try to work up in weight, skill, etc.

WOD (we'll do this upstairs by the track or on a bball court):
2 Rounds of
AMRAP 5
10 Double Unders (I'll have 2 jump ropes with me)
5 Standing Broad Jumps
1 Wall Walk

Rest 1 min between rounds

Score is the absolute score of both AMRAP rounds minus the difference between AMRAP rounds.

K Street at 2PM

Clean Work
Whatever John has planned or 10x2 up to a heavy weight you can clean twice

Oct. 27

K Street in the morning from 6-8am. (I'm going at 6:30ish)

At Lerner at 1PM

Warm Up
2 rounds
5 Wall Walks
30 Jump Rope

Pick a spot and spend 2 minutes per side mobilizing

Strength: Overhead Press
5x5 @ 85% 1RM

WOD:
21-15-9
Db Swing (55lb)
Burpees

October 23

Study WODs!

You got two options:

SWod 1:
3 rounds
30 sec handstand holds
30 sec hollow body holds
30 Push-Ups
30 Squats

or

SWod 2:
3 rounds
30 sec L-sit
30 sec Handstand Hold
30 Push-Ups
30 Squats

MWod for today, tomorrow, and Monday.

Be awesome, stretch the tight bits, don't think about worms while you're doing it.

Booyah.

Oct. 21 and 22

Hey Corpses,

If you pay attention to my incessant babbling, I am getting big into mobility training and have begun incorporating it into my life. I think all of you should as well for a couple reasons:

1. Range of motion is everything. If you can't get into the proper position for a lift (the receiving position in a snatch or clean, for instance), then you can't work the musculature. If your flexibility biases you into an improper position, you risk injury (think knees collapsing inward in a squat because your external rotation is weak compared to your internal). If your mobility is limited, your ability to full express power, speed, and strength become limited as well (think keeping your elbows high and thus load centered at the bottom of a front squat).

2. Starting in and maintaining a mechanically advantageous position decreases your passive O2 consumption (VO2 min) and therefore decreases your overall metabolic demand during a movement. Being mobile allows you to minimize your VO2 min and keeps you moving faster for longer (think 100 burpees with tight hip flexors vs relaxed, smooth gliding hip flexors).

3. Building mobility is easy, spares you from injury, decreases time needed to recover, and increases gains in the gym!

The third point I want to hammer on. It is easy, as I am discovering, but just takes a little bit of effort and about 10 minutes out of your day. Case in point: Mobility WOD

Here's the plan, starting from the first post on the Mobility WOD site onwards, I want each of us to accumulate ten minutes a day of mobility training. Spread over several weeks or months, 10 minutes a day translates to HUGE gains in mobility and thus HUGE potential gains in the gym. Each day, I will post a mobility WOD on our blog, but feel free to browse the Mobility WOD blog and try stuff out.

You will need to get your hands on some lacrosse balls (preferably 3), but you can always substitute things in.

With that: here's today's, October 21, WOD

October 21:
MWod: Paleo Chair


October 22: K Street Gym at 2PM
Warm Up

Clean Work
Up to heavy singles with jerks, and whatever else John has in store.

WOD:
3 Rounds for time:
15 Double Unders (even if you can only do 1 at a time, must get 15)
15 Walking Overhead Lunges 45/25

If your time is under 4:00 as prescribed, rest 1:00 and repeat.

MWod: Hip Flexors

October 20 @ 6PM

K Street @ 7AM for O-Lift Training

Lerner @ 6PM
Warm Up
3 rounds
30 sec Handstand Holds
10 Hindu Push-Ups
1 Turkish Get-Up (per side), 55#

Strength: Bench Press
Find your 1 rep max!

WOD:
For time
100 Burpees

October 18 @ 6PM

Warm Up
Couple minutes jump rope
Squat-to-Stands and Toy Soldiers
Wall Walks
Handstand Holds

Get fucking amped

WOD: Crossfit Total
1RM Backsquat
1RM Overhead Press
1RM Deadlift

GET SOME!

Oct. 16

Lerner at 12PM

Warm Up
3 rounds
10 Pull-Up Variety
10 Squats
10 Hollow Rocks
30 sec Handstand Hold

WOD:
10 Rounds
250m Row
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Squats)

Stretch

Oct. 15

At K Street:

Warmed Up

Strength: Clean and Jerks
Work up to heavy singles
Follow with heavy single Jerks

WOD:
For time
100 Wall Balls (if 20# ball, 10ft target, if 11# ball then 16-20ft target)

Oct. 13

Hey guys: two different times and WODs depending on whether you go to K Steet at 7AM or Lerner at 6PM

Lerner at 6PM:
Warm Up

WOD:
5 rounds for time
3 Deadlifts (275/225#)
15 Double Unders or 30 Jump Ropes
15 Knees-to-Elbows

Oct. 11 @ 6PM

Warm Up
3 rounds
10 Hollow Rocks
1 min Jump Rope (throw in DU wherever you can)
1 min Handstand Holds

Strength: Backsquat
5x5

WOD:
3 rounds
1 min max pull-Ups
10 sec rest
1 min max push-ups
10 sec rest
1 min max sit-ups
10 sec rest
1 min max squats
1-2 min rest

Oct. 9 @ 2PM

Warm Up
Dynamic Stretching
Practice speed on K2Es (backflip training!)
Just get warm

WOD:
5 rounds
12 KB Swings @ 70lbs (i.e. 2 pood)
100ft Lunge
250m Row

Oct. 8

Warm Up
500m Row
10 pull-up variety of your choice
Practice backwards levers, skin the cats, or front levers for 2 mins

Strength: Back Squat
5x5

WOD:
10 rounds for time,
2 BW Front Squat
5 Handstand Push Up
10 Toes-to-Bar

Oct. 6th @ 6PM

I am doing this on Tuesday because I have CAP tomorrow. Tear it up!

Warm Up:
2 rounds
5 Squat to stand
10 Squats
10 Hand release Push-Ups
Maybe some deep lunges if you feel tight.

Strength: Bench Press
5x5

WOD: (Compare to 7/23/10)
For time
Row 2000m

October 4 @ 6PM

Warm Up
500m Row
3 min Jump Rope
Dynamic Stretching

Strength: Deadlift
5x5

WOD: Compare to (7/21/10)
21-15-9 Reps for time
115lb Push Jerk or Push Press
Kb Swing (70lb or 55lb)

October 2 @ 6PM

Warm Up
500m row
Dynamic Stretching
Mess around on bars (levers, skin the cats, MUs, etc.)

WOD: (Compare to 7/20/10)
10 rounds for time
10 Sit-Ups
10 Pull-Ups
10 Press, Push Press, or Push Jerk (45lbs)

October 1 @ 6PM

Hey corpses (trying the name out...),

So we've reached the end of the first part of my dinky comp book, which means we are going to go back and repeat previous WODs to compare performances. This should be interesting.

Warm Up
2 rounds
500m row
Dynamic Stretching
10 Push-Ups

Strength: Backsquat
5x5

WOD:
AMRAP 12 (compare to 07/19/10)
2 Muscle Ups (scale to 4 DH Pull Ups and 4 dips)
4 Handstand Pushups
6 Burpees

September 29 @ 6pm

Warm Up
2 rounds
2 mins with Jump Rope
1 mins with one dynamic stretch for Shoulder girdle (per side)
1 mins with deep lunge (per side)

Strength: Bench Press
5x5

WOD:
4 rounds
2 Skin-the-cats
10 Chest-to-Bar Pull-Ups
15 Hand Release Push-Ups
15 Sotts Press (45lb bar)

September 27 @ 6PM

Warm Up
2 rounds
10 Bomber Push-Ups
10 Squat to Stand
10 Kips
100 touches with Jump Rope

Strength: Deadlift
Work up to a 3RM

WOD:
For time
50 Burpees
50 Pull-Ups
1000m Row

September 25

Warm Up
200 touches jump rope
Dynamic Stretching

WOD: High Thirty-Five
12-9-6 for time
35# Burpee Squat Clean Thrusters
35# 1-arm Db Swing (both arms)

Stretch

September 24 @ 1PM

Supposed to be a nice one tomorrow (though a little hot...), and Kraekel has been dying to get outside. Meet first in gym for warm up, then head down to the mall!

Warm Up
2 rounds
6 Deep Lunges with exploration of corners
10 Squat to Stands
2 skin-the-cat
Mess around with levers, Muscle Ups, Kips/Butterflies

Str: Bench Press
5x5

or

65% 1rm X 5
75% 1rm x 5
85% 1rm x 5+

then jog to Lincoln Memorial

WOD: Honest Abe (at the Lincoln Memorial)
5 rounds for time
1 ascent up stairs (~50m, form doesn't matter - 1 step, 2 steps, 3 steps at a time)
10 Honest Push-Ups with hand release
30 Squats
1 descent down stairs
10 Burpees

Study (forever)

September 22 @ 6PM

Warm Up
1min per arm: shoulder capsule bias (the part where he pushes his shoulder in)
6 Deep Lunges, the part where he lunges (duh) focusing on pushing the pelvis to the ground
then
2 rounds
10 Push-Ups
10 Squats Jumps
Handstand Holds 30sec

Str: Backsquat
5x5

or

65% 1rm x 5
75% 1rm x 5
85% 1rm x 5

WOD:
AMRAP 15
2 HSPU
4 S2C (sit-to-cleans)
6 Lunges holding a plate overhead (45#)

September 20 @ 4PM

Warm Up:
2 rounds
1000m row @ 32spm
Dynamic Stretch (hanging work, squat to stands, etc.)

Str: Deadlift
3-3-3-3-3

or

65% 1rm x 5
75% 1rm x 5
85% 1rm x 5+

WOD:
Four rounds for time of:
Row 500 meters
Rest 3 minutes

Stretch

September 17th @ 1pm

Warm Up
2 rounds
200 touches with jump rope
dynamic stretching
deep squat holds (get in a low squat and stay there for a bit, move around, hit the tender bits)

Strength: Bench Press
5x5

or

65% 1RM x 5
75% 1RM x 5
85% 1RM x 5+

WOD:
Three rounds, 9-6-and 3 reps, for time of:
165# barbell Thrusters
Muscle-Up

September 15 @ 6PM

I am starting 5-3-1 today with backsquats for anyone that wants to join in. Otherwise, stick to 5x5 for backsquats

Warm Up
2 rounds
1000m row @ 26spm
10 Squat to Stands
Dynamic Stretch on pull-up bars (skin the cats, hangs, maybe throw in a lever or MU just for the hell of it)

Strength: Backsquat
5x5 building in weight

OR

5-3-1 Backsquat
5 @ 65% 1RM (e.g. 300# 1RM = 195#)
5 @ 75% 1RM (225#)
5+ @ 85% 1RM (255#)

WOD: Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises, total time should be 16 minutes.

Stretch

September 14 @ whenever

Hey guys,

I hope you enjoyed your assignments this weekend. Get ready for this WOD. No strength because this WOD will be epic! Scale as necessary with weight. Try to did strict pull-ups instead of kipping (if you can).

Warm Up
200 touches with jump rope
Dynamic Stretching

WOD:
"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups (try to do strict before kipping)

Stretch

For the thrusters and deadlifts, use one bar that you can rapidly throw weight on and off (e.g. I will be using 135 for the thrusters and then quickly throw on some 45s and 10s to get the 245 DL).

This WOD requires a bunch of equipment, so try going a little later or earlier than normal to ensure you can get your hands on some. I will be going at around 9ish after I get back from HEALing Clinic for anyone that wants to join.

The weekend!

I am out of town until Tuesday (more or less). This weekend, your goal is to find your one rep max on one lift of your choosing and to complete Fran (described below). I am going to start 5-3-1 again when I get back, because I want a more systematic approach to strength training than what we've been doing. I'll be focusing on three lifts: deadlift, backsquat, and overhead press. If you want to do 5-3-1 as well, I suggest you max one of those lifts.

Don't feel obligated to do 5-3-1- though, the strength work we've been doing is solid stuff and will definitely make you as strong as 5-3-1 will. I just like a more systematic approach based on percentages of the 1RM.

For this weekend:

On one day:

Do a light warm-up and max a lift. You can use the rep scheme of 5-5-3-3-2-1-1-1 to guide your jumps in weight and to help you focus on intensity with each rep.

On another day: Fran!

Do a thorough warm-up for as long as 20-25 minutes but not shorter than 10. Get loose, don't fatigue yourself, and amp yourself up.

Fran
21-15-9 for time,
95lb thrusters
Pull-Ups

Scale weight as needed and tear through this!

Post weights and times to comments.

September 9 @ 6 or 8pm

I got Phy Dx A tomorrow, so I won't be able to make it in until 8 if anyone wants to come then. Otherwise, scale as necessary and get to it!

Warm Up
Row 1000m @ 26spm at a light pace
Dynamic Stretching
Play around with muscle-ups or back/front levers

WOD:
Perform 6 rounds for time of the following:
3 Front Squats (225#/135#)
10 Clapping Push Ups
20 Sit Ups

Rest 1 min between rounds

September 8th @ 6PM

I am a captain for the cadavers and have to attend a meeting at 6 in Lerner, so I might be late (like 6:30ish). No strength today but make sure to check out a jump rope for the warm up.

Warm Up
300 Touches with the Jump Rope, throw in double unders, crosses, etc. wherever you please.

WOD: "Barbara"
Conduct 5 rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly three minutes between rounds.

Stretch

September 7 @ 6 or 7pm

I got a meeting tomorrow from 5-6:30pm, so I can't make it at our normal time. Therefore, I am going in an hour later. Choose your time and come kick some ass!

Warm Up
2 rounds
1000m Row @ 24spm, light pace
Dynamic Stretching

Strength: Front Squat
5x5 @ 5-10# heavier than previous week

WOD: "Diane"
21, 15 & 9 rep. rounds of:
Deadlift 225#/155#
HSPU's

Stretch

Also, check this article on static stretching http://well.blogs.nytimes.com/2010/09/01/phys-ed-does-stretching-before-running-prevent-injuries/?src=me&ref=general

September 6 @ 5pm

Warm Up:
Row 1000m @ 24spm, light pace
Dynamic Stretching
Row 1000m @ 24spm, light pace

Strength: Inclined or Db Bench Press
5x5

WOD:
2 rounds of
AMRAP 10
3 Turkish Get-Ups on either side (1.5pood or 55lb Db)
5 HSPU
10 Burpees
15 Db Swings

rest 2 min between rounds

September 3 @ 6pm

Good work in Wednesday session guys! My legs were shot afterwards. How about y'all? Anyways, this should be a good WOD with some balance work using Turkish Get-Ups (see instructional video here)


Warm Up
2 rounds
10 Toy Soldiers
10 Kips/Butterflies
10 Squat to Stand
Dynamic Stretching
rest 30 seconds

Strength: Squat Clean
2x10 @ 90% 1RM

Sub TGU because we can't do cleans...
1 rep by 7 sets, both arms. Build in weight.

WOD:
5 rounds for time,
3 Deadlifts (275#/185#)
5 HSPU
10 Knees to Elbow
15 DU or 60 Jump Ropes or 30 DU/JR alternates (as in doing a DU every other jump)

Rest 2 mins between rounds. Score is total time minus rest time.


Stretch like a mofo.

September 1

Hey kiddos!

So some of you may have heard, but Lerner has changed its policy on several things (including what movements we can do) much to our dismay. Right now, I am in contact with LHWC staff about the matter and passing along info to people as I get it. Who knows how it will turn out, and when the time is right we may all have to start contacting LHWC mgmt to get things moving. In the meantime, as an informal fitness interest group, we are pursuing this in an organized, professional, and pragmatic manner and gathering as much information regarding the policy change as we can.

No doubt, we'll find some resolution or compromise.

Meantime, let's seem them stop us with this WOD!

Warm Up:
3 rounds
5 Pull Ups
10 Push Ups
15 Squats
250m Row

Strength: Front Squat
5x5 @ BW or 5-10# heavier than previous week

WOD:
"Test 3"

Tabata Air Squat (20s work, 10s rest for 8 rounds)
Max reps of Muscle-ups or Pull-Ups in 4 minutes

Score is determined by least number of squats in any given tabata round times total muscle ups or pull-ups.

Stretch.

P.S. I have also contacted the Department of Exercise Science in the SPHHS to see if they can provide any insight or resources.

August 30

Good work yesterday peoples. Another day, another WOD!

Warm Up:
3 rounds
5 Pull Ups
10 Push Ups
15 Squats
250m Row or 10 DU/20 JR

Strength: IBP
5x5 (5 to 10# heavier than previous week)

WOD: Elizabeth
21-15-9 reps, for time
Clean 135 lbs
Ring Dips (we'll substitute full range dips, as in AT LEAST 90 degree bend in elbows at the bottom and FULL lock-out at top.

Stretch

3-2-1 GO!

August 29

Apparently shoes like vibram five-fingers are no longer welcome in the gym, so its back to chuck t's for me (for a bit anyways). I will be doing squat cleans and yesterday's WOD since I was "prohibited to enter the weight room due to safety reasons".

In another news, I think they added another bench press while reducing the size of the only area where you can olympic lift...genius.


Warm Up
3 rounds
5 Pull Ups
10 Push Ups
15 Squats
250m Row

Strength: Pull-Up
4x5 @ BW or 15#

or

Squat Cleans
2x10 @ 80% 1RM
Try to do the cleans about every 90 seconds

WOD:
Three rounds for time of:
95 pound Ground to overhead, 30 reps
Toes to Bar, 20 reps

WOD 2 (if you did the other one yesterday): Angie
For time,
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Do the movements in order.

August 28

The gym is back open, which means its time for some glorious squat cleans! See you at 12 in Lerner.

Warm Up
3 rounds
10 Push Ups
15 Squats
250m Row
Dynamic Stretching

Strength: Squat Clean
2x10 @ 80% 1RM (e.g.: 164#, JLH)

WOD:
Three rounds for time of:
95 pound Ground to overhead, 30 reps
Toes to Bar, 20 reps

Stretch

August 26

Like yesterday, meet in front of Lerner at 6.

Warm Up

WOD:
AMRAP 12:

50 Meter Sprint
10 Squat Jumps
10 Pushups

August 25

Supposed to be nice tomorrow, so let's get outside! Meet tomorrow at 6 outside Lerner and we'll head to the mall.

Warm Up

WOD:
5 rounds for time,
Sprint 100m
Run 400m

Rest 1 minute between rounds.

Sunday, August 22

The gym is closed this week, so let's utilize the great outdoors scene in Washington DC! I am planning on doing this at around 2pm. Anyone interested, meet in front of Lerner gym and we'll head to the Mall.

Warm Up
Run for about 5-10 minutes
Dynamic Stretching (squat-to-stands, toy soldiers, etc.)
Short sprints

Skill: Handstands
Spend 10 minutes performing handstands, handstand walks, or headstands. All free-standing. Work with partners if you need.

WOD:
5 rounds for time,
5 Wall-Burpees
10 Diamond Push-Ups
20 Squats

Stretch

August 19

I am going to regret this, but impromptu session tomorrow morning at 9am. Here it goes:

Warm Up:
2 rounds
400m Run
400m Row
25/50 JR/DU

Skill: Turkish Get-Up
1x7, either side (work on form or work up in weight)

WOD: "Nate" [Hero WOD]

AMRAP 20:
2 Muscle-ups (Scale to Pull-ups or Jumping Pull-Ups)
4 Handstand Push-ups (Scale to inclined push-ups, medball push-ups, or push-ups)
8 2-Pood Kettlebell swings (Scale to 1-pood or 25lb swings)

Stretch

August 18/19

Again, decide which day you want to do it on. I did the previously posted WOD yesterday but realized I was far too gassed to complete it (still did the strength and skill work on the jump rope). Sometimes, its better to leave some gas in the tank and take the hit in your pride.

I will most likely be doing this WOD on the 18th, depending on how I feel:

Warm Up
2 rounds
400m Run
400m Row
25/50x DU/JR

Strength: Front Squat
5x5 @ Body Weight (or scaled if needs be)

WOD:
5 rounds
12 KB Swings @ 70lbs (i.e. 2 pood)
100ft Lunge
250m Row

Stretch

August 17/18

I am still debating whether I want to head in today or tomorrow. In either case, here it is:

Warm Up
2 rounds
400m Run
400m Row
25/50x DU/JR

Strength: IBP
5 x 5 working up in weight.

WOD:
For time
30 Push Ups
60 Squats
30 HSPU
60 Pull-Ups
30 Toes 2 Bar
60 Db Push Press, 30#

Then: 20 Squat Jumps @ 25#

Stretch

August 16

Warm Up
2 rounds
400m run
400m row
25/50x DU/JR

Strength: Pull-Up
3x6 @ BW or 15#

WOD:
For time
Deadlift Ladders, 225#

1st minute, do one DL and rest for remainder. 2nd minute, do two DL and rest. Continue until you can no longer do the number of deadlifts within the minute.

Then: 30 Burpees for time

Stretch

August 15

Hey kiddos,

We get back to it with a new strength training cycle. Today we focus on squat cleans. Check out this video for an idea on form: squat clean

Warm Up
2 rounds
Run 400m
Row 400m
DU/Jump Rope 25/50x

Strength: Squat Clean
10x2 @ 70% 1RM

WOD:
5 rounds
1 Lap Farmers Walk, 55# both hands
10 HSPU
20 Squats

Stretch

Aug 4: Boca Raton Edition

Hey kiddos,

Here's today's session.

Warm Up
2 rounds
400m run forward
10 Squats
10 Hollow Rocks

WOD
3 rounds
30 Atomic Sit Ups
20 Burpee
10 Handstand Push-ups
20 Scap Push-Ups
30 Squats

Stretch

Interesting reads on warm ups

On warm ups:
http://www.nytimes.com/2010/05/18/health/nutrition/18best.html?ref=nutrition

My personal opinion is to warm-up moderately, but incorporate stuff that will build on a subset of skills that involve both muscular and neurological activation.

Thoughts?

Aug 3: Boca Raton Edition

Just because you are without a gym doesn't mean you still can't be nasty.

Warm Up:
Do whatever you can to get warm

WOD:
4 rounds for time,
400m run
20 Push-Ups
20 Sit-Ups
10 Burpees

Stretch

By the by, mapmyrun.com is awesome for planning runs and WODs with running in them, if you don't already know about it.

July 31

Time for some max effort.

Warm Up:
Foam roll out whatever is tight
then
3 rounds
400m run
250m row
50 Jump Rope or 25 DU

WOD: Crossfit Total
Max effort, record best of 3 attempts
Backsquat
OH Squat
Deadlift

Stretch

July 30

For some reason, I feel like doing a two-a-day today...so there will be two WODs posted.

Warm Up:
3 rounds
10 kips/butterflies
10 Med Ball Cleans (if you don't have med balls, do sit-to-cleans)
50 Jump Ropes

WOD 1:
Fran
21-15-9
Thrusters, 95lbs
Pull-Ups

WOD 2:
AMRAP 10
Single Arm Farmer's Carry (60lb), two laps around the gym (switch arms after every lap)
1 Turkish Get-Up
10 Squats

Stretch

You can either give yourself a rest between WODs or go all out. No idea what I'm doing yet for rest periods.

July 27

I actually did this one yesterday due to the gym being full.

Warm Up:
3 rounds
10 kips/butterflies
10 Med Ball Cleans + Slams (if you don't have med balls, do sit-to-cleans)
10 Burpees

Skill: Turkish Get-Ups
1-1-1-1-1-1-1 (start with 35lbs and work your way up, perform on both arms)

WOD:
AMRAP 10
1 BW Front Squat
2 Handstand Push Up
3 Toes-to-Bar

Stretch

July 26

This week's warm up.

Warm Up:
3 rounds
10 kips/butterflies
10 Med Ball Cleans + Slams (if you don't have med balls, do sit-to-cleans)
10 Burpees

Today's session:

Strength: Backsquat
3-3-3 @ 225lb

Skill: Double Unders or Jump Rope
Practice for at least 10 mins or first unbroken set of 50.

WOD:
5 rounds (scale to 3 if needed) for time,
12-6-3
Deadlift
Clean
Push Press or Jerk

Use 155lbs for all lifts.

Stretch and foam roller.

July 24

Alright kiddos, since most of you guys are in areas where access to equipment might be spotty, I'll post two WODs.

Get to it!

Warm Up:
3 rounds
20 scap push-ups
10 squat-to-stand
10 push-ups
10 toy soldiers

Strength: OH Squat
5-5-5 (start light and focus on form if you are unfamiliar with the motion)

Skill: Double Unders or Jump Rope
Practice for at least 10 minutes or to 50 unbroken reps or either

WOD:
3 rounds, For time
100ft walking lunge
100ft Overhead Carry (55/35lb)
30 Push Ups

WOD 2:
4 rounds for time
100ft walking lunge
25 burpees

July 23

Hey peoples,

Warm Up:
3 rounds
20 Scapular Push-Ups
10 Squat-to-Stand
10 Push-Ups
10 Toy Soldiers

Skill: Pistols
Complete 10 reps on each leg, use the wall or a partner as a spot if needed. Scale by starting from a seated position on a med ball and work on balance.

WOD:
For time
Row 2000m

Stretch

Here's a video on rowing technique. Since these guys make the damn machines, they probably know what they're talking about.

This is crossfit

This makes me want to run far and then lift heavy things...

Crossfit Adidas Commercial

I am taking a rest day, but if you already took one earlier in the week, do a WOD that you haven't done from either Corpus, the main site, or one of the affiliate sites.

Go and be nasty!

July 21

Hey crossfitters,

I am shadowing at Children's tomorrow, so I am going to hit this up early (probably around 9am). Anyone around is more than welcome to join in and tear this up. Otherwise, take a rest and do this tomorrow (which I am taking as a rest day).

Warm Up:
3 rounds
20 scap push-ups
10 squat-to-stand
10 push-ups
10 toy soldiers

Strength: Squat Cleans
5 x 2 (start at either 135 or 95lbs and build)

Skill: Kips or Butterfly Kips
Complete at least 30 solid reps (aim for unbroken sets if possible)

WOD:
21-15-9 Reps for time
115lb Push Jerk or Push Press
Kb Swing (70lb or 55lb)

Stretch and foam roll

July 20

Alright guys, in today's session we will work on handstands. Also, I am writing down all our sessions in a notebook and will start bringing it to the gym with a pen so we can record our progress.

Warm Up:
3 rounds of
20 scap push-ups
10 Squat-to-Stand
10 Push-Ups
10 Toy Soldiers

Skill Work:
Work on handstands for about 10 minutes. Try to work toward pulling away from the wall.

WOD:
10 rounds for time
10 Sit-Ups
10 Pull-Ups (kipping)
10 Press, Push Press, or Push Jerk (45lbs)

Stretch and Foam Roller

Yea!

July 19

Hey crossfitters,

I don't know about you all, but this weekend I watched the live streaming of the crossfit games and, frankly, I was inspired by the effort all the athletes put in. Last night, I sat down, thought about our programming, and improved upon it in areas we were deficient. Some things will be different, but largely the changes will be too subtle to notice. I am going to start throwing in some challenges with how we train, so be ready.

So, this WEEK's warmup is

3 rounds
20 scap push-ups
10 squat-to-stand
10 push-ups
10 toy soldiers

For tomorrow,

Strength: Backsquat
5 x 5 @ BW

Skill: Double Unders or Jump Rope
Practice for 5-10 minutes at minimum.

WOD:
AMRAP 12
2 Muscle Ups (scale to DH Pull Ups, Kips, or Jumping Pull-Ups)
4 Handstand Pushups (scale to inclined push-ups if needed)
6 Burpees

Stretch and/or foam roll

Get at it!

Saturday, July 17

Warm Up
3 rounds
10 Kip Pull-Ups
10 Push-Ups
10 Squats
10 Toy Soldiers

Str/Skill (before or after the WOD)
Practice Double Unders/Jump Rope

WOD
9-7-5 reps for time
Muscle Ups
155 Clean and Jerk

Stretch

Friday, July 16

This was going to be a rest day...but I was watching the Crossfit Games Affliate Cup live stream for the second event, and now I want to do a WOD real bad.

Warm Up
400m Run
then 3 rounds of
20 Scapular Push-Ups
20 Double Unders (40 regular jumps)
10 Toy Soldiers
10 Squats

WOD
Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

This WOD looks something like this: Start with a max effort pull for the first rep. Then drop the weight to do the 10 reps, then another max effort pull for the next single, then drop the weight and so on.

Get to it!

Thursday, July 15

Warm Up

Skill/Balance
Turkish Get Ups
1-1-1-1-1-1-1
Go for maximal weight while maintaining balance and decisive movement. Remember this movement is for balance and stabilization, not speed or strength (necessarily). Try throwing in odd objects, like a plate, barbells, people, you get the idea.

WOD
"Helen"
3 rounds for time,
400 meter run
Kettlebell swing x 21 (55lbs or 35lbs)
Pull-ups 12 reps

stretch

Wednesday, July 14

Warm Up
2 rounds
10 Burpees
10 Toy Soldiers
10 Squat to Stand

Strength
OH Press
5-5-5-5-5

WOD
For time
Row 800m
21 Turkish Get-Up, 35lbs
21 Db Swing, 35lbs
Row 400m
15 TGU, 35lbs
15 Db Swing, 35lbs
Row 200m
9 TGU, 35lbs
9 Db Swing, 35lbs
Row 100m
6 TGU, 35lbs
6 Db Swing, 35lbs

Stretch

Monday, July 12

Warm Up (10 min)
2 rounds
20 Scap Push-Ups
30sec bows-n-toes
20 Push-Ups to full shoulder protraction (do claps if you can)
10 Squat to Stand

Skill/Speed (5 min)
As Fast As Possible
Row 500m

WOD (15min)
Bench Press
5-5-5-5-5

Cool Down (10 min)
Stretch whatever feels tight, or felt tight throughout the day
Joint Mobility (pick a joint and mobilize bilaterally - I am choosing the hip)*

*Mobilization means purposefully taking the chosen joint through its maximum range of motion WITHOUT any accompanying pain. Do it systematically by paying special attention to the joint being mobilized and its normal ROM (shoulder/hip are ball and socket and therefore have a broad ROM, while ankle and knee are much more limited).

Sunday, July 11

Warm Up (10 min)
2 Rounds
Scapular Push-Ups 20
Toy Soldiers 10
Kips 10
Side Lunges 10

Skill/Strength (10 min)
Handstand Push Ups
5 x 5
Handstand Holds
5 x 15 seconds

WOD (30 min)
Using dumbbells conduct 5 rounds of the following:

5 Deadlift
5 Hang clean
5 Front squats
5 Push jerk

Rest as needed between rounds. Use as heavy a load as possible that will allow you to complete all reps and maintain form. Post loads to comments.

Cool Down (10 min)
Stretch

Friday, July 9

Warm Up per usual

WOD:
For time
50 Burpees

Then 3 rounds of
10 Handstand Push-Ups
30 second hold Bridges (or bows-n-toes, or planks, or whatever the hell you prefer to call them)
250m Row

Cool Down:
10min stretching for whatever feels tight

Thursday, July 8

Alright kiddos, back to reality and Crossfit!

Here is today's WOD:

Warm Up:
However you want. Personally, I am going to do my back rehab stuff and dynamic stretching.

WOD:
Walking lunge 100 ft.*
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

*100ft is roughly 2 lengths of the GWU gym (from weight room to the information desk and back to the weight room).

Cool Down:
Followed by 10 minutes of stretching

We'll start rotating in strength training again over the next couple weeks.

Post time to comments.

Friday, June 25

Hey kiddos,

It has been a bit of a hiatus for Corpus these past weeks, and although my own athletic prowess has attenuated (somewhat from the back issues, more so because I've become a lazy piece of shit) I know several of you have kept up with it (Max comes first to my mind) and here's a new little "game" to keep the improvements/self-immolations coming.

"Artillery Scramble"
First, get yourself or as many people as you can. Second, get a ball, stone, football, soccer ball, whatever. Third, kick it/throw it/launch it as far as you can. Last, sprint after it at full speed. Winner gets to throw it for the next round. Repeat as many times as pride will allow before you give up.

If possible, do this in a grass field while running barefoot and keep the ball a bright color for easy spotting.

I'll be in Boston until early July, but you better damn expect we'll play this when I am back.

Meantime, live it up.

Jer

Friday, May 14

Warm Up

WOD
5km row

Thursday, May 13

Warm Up

WOD
Overhead Press

1-10-1-20-1-30

For the one reps, do heavy weight (somewhere around 85% or higher of your max).

Post loads to comments.

Wednesday, May 12

Here you guys go:

Warm Up

WOD
5 rounds for time
10 Pull-Ups
3 Heavy Deadlift @ 80% Max
200m Row

Knock this shit out!

Tuesday, May 11

Hey peoples,

First, I am officially throwing in the towel on crossfit for a bit so that I can kickass later. My back pain is becoming too much of an issue, and I am apprehensive at the idea that it could be chronic for a while. Nevertheless, while I embrace transient old-manhood, you guys will continue to be badass.

That being said, enjoy:

Warm Up

WOD
Murph
For time
1 mile run
100 Pull-Ups
200 Push-ups
300 Squats
1 mile run

Break up the pull-ups, push-ups, and squats however you like.

Be nasty,
Jer

p.s. One month til the World Cup!

Monday, May 10

Alright buckos,

I am thinking that since this will be the last week of Corpus during the Spring Semester (let's face it, gym during finals week is not going to happen) we should do the fun, what-the-fuck stuff in terms of WODs.

That being said, here's tomorrows shin-dig at 6PM. Weather permitting, we will head to the mall from Lerner.

Warm Up

WOD
Frogger
3 Rounds
100m Broad Jumps (or about once around the upstairs track if in Lerner)
20 Burpees
10 36"ish Ledge Jumps/Step Ups (use the ledges on the mall) or 10 HSPU (if in Lerner)

Also, here is a great article on thoracic spine mobility from MDA: Thoracic Spine Mobility

Later,
Jer

Friday, May 7

Alright guys,

I won't make it because (1) I'll be shadowing in the ER all night tonight and most likely be dead tomorrow if I were awake after physio projects, (2) I will most like be passed out at 6pm, and (3) I've pulled a couple double days this week, so I am laying off it for Friday.

Anyways, this WOD, which was posted on the main site recently, should be a good one:


Warm Up

WOD
Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps
20 Sit-ups


As a point of reference, Jason Khalipa (CF games winner for 2008) got in 7 rounds.

Be nasty!

Thursday, May 6

Hey guys,

We'll be doing Corpus tomorrow at 5 after biochem.

For those that want to do a weighted WOD, this one is from the main site:

Warm Up

WOD
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Here are some of the weights for competitive athletes: Rob Orlando 65lbs, 75lbs, 85lbs, 95lbs(f), 95lbs(f).

I am doing a BW WOD, sadly:

Warm Up

WOD
Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Again, I am doing Yoga earlier in the day at Noon in Lerner for those who want to join (its free this week).

See you in the gym,
Jer

Wednesday, May 5

Hey kiddos,

I was too relaxed/worn down like a little bitch/swamped schedule wise to do the sprinting WOD yesterday. So, we are going to do it today at 6pm (meet at Lerner)!

Warm Up

WOD - Death By Sprint
10 rounds for time,
100m Sprint

Rest as needed between rounds

Also, start getting mentally prepared for our first go at "Murph" next week. This is in preparation for the Memorial Day Challenge at Primal Fitness. If you are around, you should definitely come out and compete!

Additionally, prior to the Memorial Day Challenge, we will have a week of Hero WODs, Murph being the finale on Memorial Day.

We'll do Murph next week as a test run (literally, and I blow at running):

"Murph"
For time,
1 mile run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run

Pull-Ups, Push-Ups, and Squats can be broken up however you want them.

See you in the gym,
Jer

Tuesday, May 4

Alright compadres,

I won't make it to the 6 o'clock time due to HEALing Clinic responsibilities, so I'll do this WOD earlier in the day at 1pm for those wishing to join. We'll be doing it on the mall, but meet in Lerner first.

Warm Up

WOD (meet in Lerner and head to the Mall!)
10 x 100m sprints

These sprints will be a bit different because they won't begin from a static position, you are going to jog into a full sprint!! And yes, this marks the beginning of our sprint training.

Also, I will be going to yoga at noon in Lerner for anyone that wants to come (the cost is $6).

Later,
Jer

Monday, May 3

Alright fellas, we met the girls. Now back to normality:

Warm Up

WOD
3 rounds
Max push-ups
Max sit-ups
Max burpees

No rest between max attempts, but rest between rounds as needed.

Then 1 mile run for time.

See you at 6.

3-2-1-GO!

Saturday, May 1

Today and tomorrow = rest days.

Good work this week for those that completed any of "The Girls" WODs.

Enjoy the weekend.

Friday, April 30

Alright kiddos,

Last day of Diva Week.

Warm Up

WOD
Diane
For time,
21-15-9
225lb Deadlift
Handstand Push-Ups

Thursday, April 29

Alright folks, I am official off the map for Corpus. I'll come in but mainly be doing my own thing. Without a doubt, I will still be there to instruct on basic movements and answer questions for anyone that has them, but I won't be able to perform with this back shit.

ANYWAYS, here is tomorrow's WOD at 6pm, and you got a choice!!!

Warm Up
Blah Blah Get Warm Blah

WOD
Fran
21-15-9
95lb Thrusters
Pull-Ups

OR

Nancy
5 Rounds for time
400 meter run
Overhead squat 95 lbs x 15

I will be working on some gymnastic type movements and handstand work/HSPU if you want to jump in after ya'lls WOD.

One last thing, and it is kinda out of character for me, but Zach Horne has talked me into doing Power Yoga on Tuesday and Thursdays at 12 in Lerner. I'll admit...it was hard and I felt great afterwards. If interested, tag along.

As always, BE NASTY!

Wednesday, April 28

Day 3 of Diva Week. Unfortunately, I won't be able to join for the rest of the week. Went to the ortho yesterday and despite it being the quickest doc appointment in my life, the ortho said I should avoid all weighted movements for 6 weeks so that the x-ray can assess spinal function at its normal level and not when its been compressed. Blows but it is what it is...

Doesn't mean I won't come to Corpus though! (I'll just sub stuff).

Anyways, here's today's venture.

Warm Up

WOD
"Jackie"
For time
1000m Row
50 Thrusters (45lbs)
30 Pull-Ups

Tuesday, April 27th

Today, meet Angie...

100 pullups

100 pushups

100 situps

100 squats

for time, complete each round before moving on to the next exercise.

yes 100 pullups is an insane number! if you're like me you'll probably have to start jumping after a while. try kipping, jumping, whatever it takes to keep going.

my day is packed tomorrow so i won't be able to make it to the gym, but hey, this is one you can do at home, or somewhere with a bar... or tree...

this is also a good chance to review good squat form. click for video: wmv

Monday, April 26 - Grace

Alright kiddos, this week we meet the girls! Now unfortunately, I will be MIA for two days - Monday while I am at CAP and Tuesday while I am at a Yankees game (YEA!).

Here's how the week will progress in terms of the session flow.

Warm-Up
Get real warm and loose

No Strength/Skill (I want all our energy to go into the WODs)

WOD

Obviously some of these WODs will have to be scaled for some people. That's fine, just go all out no matter how you scale it. On Monday and Tuesday, Alex can show you guys proper form for some of the exercises.

MOST IMPORTANTLY, I want you guys to record your times and loads for the WODs. Do that either on this blog or in your own notes. Trust me knowing your time is great, and the next time we do any of these WODs, you'll have something to compare to.

Monday's WOD:
"Grace"
For time,
30 Clean and Jerks, Rx'd 135lbs.

Most importantly, DO NOT QUIT ON ANY OF THESE WODS. If Grace takes you 20 minutes, then Grace takes you 20 minutes!

3-2-1 GO!

Saturday, April 24

I've been eyeing this one all week.

Warm-Up
You know the deal

Strength
Turkish Get Up
3-3-3-3-3

WOD
Perform one clean on the minute, every minute for 15 minutes. Increase weight with every minute. Post high/low weights to comments.

Friday, April 23

Warmup: Dynamic stretching, joint mobility, kipping practice.

Strength: Weighted pullups

5x5

http://media.crossfit.com/cf-video/CrossFit_WeightedPullups.mov

Anybody have some webbing?

WOD: The Bear Complex

Perform 5 sets of 7 sequences (complexes) of the following exercises:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rules:

1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set.
2. Goal is to increase loads each round to complete "The Bear" with max load.
3. Rest as needed between sets.
4. You must power clean the bar to full standing position before squatting the weight.

Meeting 'The Girls' next week

I am bored and studying biochem, and an idea popped into my head. Also, I am blatently copying Mike L over at USUHS EF with the idea of doing a "Diva Week".

Basically, all next week we will only be doing WODs from the main site that are named after a girl.

For instance:
"Grace"
For time
30 Clean and Jerks (135lbs)

Here's the breakdown as I see it:

Monday: Grace
Tuesday: Angie
Wednesday: Jackie
Thursday: Fran or Nancy
Friday: Diane

The WODs entail this:

Grace
Clean and Jerk 135 lbs
30 reps for time

Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time, complete all reps of each exercise before moving to the next.

Jackie
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
For time

Fran
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
OR
Nancy
400 meter run
Overhead squat 95 lbs x 15
5 rounds for time

Diane
Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

We may switch out Fran for something else - I think we did Fran recently. We'll decide later.

Also, I want to start switching to a 5 on 2 off. Weekends off will be nice.

On all these WODs, we should record our times and weights for future reference. Whether we throw in strength work this week will depend.

Anyways, good luck studying and be nasty.

Wednesday, April 21

The king of pain himself, Zach Horne, came up with this WOD. Should be brutal.

Warm Up
Dynamic Stretch
Squat
You know the deal

Strength
Overhead Press
5-5-5-5-5

WOD
10 Rounds for time,
10 Body Weight Rows or 10 seated rows per arm, one arm at a time
Row 200m
10 burpees

Stretch!

Tuesday, April 20

Here's a Tuesday WOD! It is both an out of the ordinary day for a WOD and a new type of WOD that can be done anywhere (including your own home, which is where I'll be doing it).

Warm Up
Whatever gets you loose and warm

WOD
For time,
2 minutes, max push-ups
2 minutes, max squats
2 minutes, max sit-ups

Then 50 Burpees

Here's the interesting bit: for every rep completed (not counting burpees), take one second off of your total time. So if the WOD took you 10 minutes (600 seconds) and you completed 100 push-ups, 100 squats, and 100 sit-ups, then your "score" would be 300 seconds.

Post reps and final time and final adjusted "score" time to comments!

P.S. if you somehow get into negative seconds, you should be competing in the Crossfit Games...

Memorial Day Challenge

It's called the Trevor Win'E Memorial Day Challenge, and it is a nationwide event amongst crossfit box gyms to raise money for our troops (specifically, to raise money to buy them cooling vests).

Last year, I participated at Crossfit Memphis with fellow crossfitter Mike L (USUHS Elite Fitness) and it was definitely a rewarding event. CF Memphis raised something like $3k locally, and crossfit as an organization raised something ridiculous.

This year, I plan on competing at Primal Fitness here in DC, where they do an annual Murph competition.

What is Murph?

For time,
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

If you want to raise money for our troops, meet the local crossfit community, or just want to do a proper WOD in a box then this is the competition for you! I will provide more information on it as Primal Fitness posts it, but for those interested we will do a run through of Murph in the next couple of weeks to give you a taste.

Monday, April 19

Know what we haven't done in a good bit? Backsquat!

Warm Up
3 rounds
Dynamic Stretch
10 Burpees

Stength
Backsquat
5-5-5-5-5

WOD
AMRAP 15
3 Turkish Get-Ups (35, 45, or 55lbs)
5 Weighted Pull-Ups**
7 Knees to Elbows

**Use same weight as you did for the TGU

Friday, April 16th

Gonna head to the gym right after physio and crank out "Air Force" for whoever wants to join.

Here's some reading on prehab exercises, and some great stretches to improve flexibility for the rack position:

http://www.crossfitinvictus.com/blog/tag/prehab/

Thursday, April 15 @ 6PM

I am going to be out of town Friday night until Saturday night. So, I am going to throw in a WOD session tomorrow at 6PM.

Warm Up (i.e. get warm, get loose)
3 rounds
Dynamic stretch
200m row

Strength/Skill
Deadlift
3-3-3 @ 90% 1RM

WOD
"Air Force"
Every minute on the minute do 4 burpees,

meanwhile complete the following with 95# for men and 65# for women,

20 Thrusters
20 SDHP
20 Push Jerk/Press
20 OHS
20 FS

Any example of the WOD can be found here

Mark's Daily Apple

Hey guys,

Found this website called "Mark's Daily Apple". It has a lot that is applicable to our mission of becoming badass - mainly the dietary stuff. Tons of paleo recipes, some info on what the hell intermittent fasting is all about, workouts, etc.

The website is: www.marksdailyapple.com/ and the address of recipes (most of which are easy as hell) is: http://www.marksdailyapple.com/category/recipes/?submit=view

Check it out.

I won't make it to the session tonight, so be even more nasty in my absence.

Jer

Wednesday, April 14th

Exam season will be upon us soon. I figure we can start preparing by testing ourselves - crossfit style. We'll try to hit some benchmarks from the Crossfit Seattle chart here:
http://www.crossfitseattle.com/Skill%20Levels%20poster.pdf
This will also help set a baseline for tracking future progress.

Warmup: Joint mobility, special emphasis on wrist flexibility and strength.

Skill: Snatch balance or overhead squat, depending on your comfort level with overhead weight: 1-1-1-1-1-1-1

EXAM TIME:
Try to hit the next benchmark up from whatever skill level you think you're at (Beginner, Intermediate, Advanced, Elite) from the chart above; choose one exercise from each of the following categories (I'll bring a copy of the chart to the gym):
PUSH
PULL
HIPS
CORE
WORK
SPEED

If you choose a max lift, take the best of 5 attempts.

Stretch 10 min.

Monday, April 12

Time change: 12:30pm, Lerner Gym, after everything you know about the kidney has been excreted and cleared from your brains.

Monday, April 12

Hey guys,

I am back this Monday, and saw this WOD on the main site a couple days ago. Looks brutal, should be fun!

Warm Up
2 Rounds
10 Burpees
Mobility/Dynamic Stretching (toy soliders, walkouts, egg rolls, whatever gets you loose and warm)

Skill
Butterfly or Kipping Pull-Ups
Go until you get 5 solid ones

WOD
Seven rounds for time of:
185 pound Front squat, 3 reps (Scale FS down as necessary)
7 L-pull-ups (scale to jumping negative L-pull ups if necessary)

Stretch (10 min)

And congrats to Ramy for joining us idiots in the gym (now Alex, Max, and I can give you shit for not coming).

Saturday, April 10

It's so nice out, and I won't be able to make it to the gym today, so here's a WOD that can be done outside, from over on the main site:

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Also gonna do some ring dips - maybe weighted dip ladders.

One of the benchmarks for Level III skills is 30 ring dips, I'm about halfway to that. If you have 2 solid chairs, you can do dips at home - I always try to do some in hotel rooms while traveling!

Snatch It, Clean It

Excellent video on snatch technique

Here's an excellent snatch, performed by a Crossfit Memphis crossfitter!: Snatch

Key things to note, shoulder position over the bar (not behind like in a deadlift), locked back and arms until the second pull (giving you a neutral spine), and then the dynamic pull under an eccentric load into a proper receiving position (i.e., pulling yourself under the bar). Definitely notice how he reaches full hip extension, almost coming up on his toes, before he begins to pull himself under the bar.

Also, here's a good video on proper cleans. A lot of what goes into a snatch goes into a clean, so try to note the similarities.

One thing you will notice with his full cleans is the depth under which he is pulling himself under the bar: the more weight on the bar, the lower you'll pull yourself. The weight he uses is light enough to where he can more or less muscle it up to position and then front squat down to full depth.

Also, my ortho appointment for my back is not until the end of the month...I simply cannot wait to do crossfit for that long. So, starting Monday, I'm back and going to seriously pursue mobility and flexibility to mitigate my lumbago.

See you in the gym!

Friday, April 9th

Due to Follies, we'll do this at 5pm, or head over right after physio gets out.

Warmup:

Joint mobility 5-10min

Strength:

Since everyone loved the rings so much, they'll be back on Friday:

5x5 Weighted negative pullups. Choose a weight that will allow you to perform a controlled negative for minimum 10secs/rep.

WOD

Courtesy of Crossfit Eugene:

Five rounds for time of:

45 pound weighted Overhead walking lunges, 50 feet

21 Burpees

This one should be short and sweet.

STRETCH!! 10 min minimum

Rings ain't no gimmick.

Gymnasts develop extraordinary strength and musculature using mainly bodyweight exercises, taking advantage of the stress placed on the muscles by training in positions that maximize leverage. Here's Jordan Jovtchev doing a Maltese Cross.

Wednesday, April 6th

Warmup:
2 rounds
10 burpees
10 walkouts
10 toy soldiers
10 squats

Gymnastics/Strength:
Ring Dips 8x6
-Add weight if you need to scale up.
-Dips on bar if you need to scale down.
-Focus on full ROM, i.e. deep dips below parallel, flexibility permitting

185 pound Deadlift, 21 reps
Row 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Row 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Row 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Row 400 meters
12 Knees to elbows

Scale DL if necessary. Focus on partitioning, rest and breathing. Key to getting through the nasty WODs!

STRETCH!

Monday, April 5

Was also out of town for the weekend, so repeat of Saturday WOD.

Saturday, April 2

I am out of town until Sunday afternoon, but that shouldn't stop the fun for you guys:

Warm-Up as usual

Strength
Backsquat
5-5-5-5-5

WOD
6 Rounds of:
7 Hang Squat Cleans (135#)(95#)
10 L Pull-Ups

Also, I am going to take a two week hiatus to see a doc and figure out what the hell is going on with my back. If I don't take care of this now, it's only going to get worse. Alex will takeover as punishment programer for the WODs and whatnot. Otherwise, check the mdfit.blogspot.com for Mike L's posts to continue training for sectionals.

Also, someone we may want to consider doing for two months: pure, unadulterated strength training!

Check the link Strength Training Article (you have to download the article)

Wednesday, Mar 31

How about we try some Sealfit today? This one is called Metcon Gas

No jumprope, so warmup:

10 Rolling stretches

10 toy soldiers

10 scorpions

10 handstand kickups

Work Capacity: 6 Rounds for time:

• 5 x Toes-to-bar, 10 x Squat Cleans 135#, 15 x Burpees

Durability / Awareness: Row 5,000M or swim 2,000M at moderate pace. Active stretch

Tuesday, March 30

First, Mike (USUHS Med School, usuhsfitness) is an old training buddy of mine from Memphis and we both want to start training for the Crossfit Games Sectionals next year. MDFit is the blog dedicated to that training program. We'll mix some of our programing with that. More to come.

Second: Choice day, all going down at 8pm tonight:

Oly Training
Warm-Up
2 Rounds
10 Toy Soldiers
10 Scorpions
10 Squats
1 Skin the Cat

Snatch Balance
3-3-3-3-3

Snatch
3-3-3-3-3

OR

Max on any major lift.

Post weight to comments.

Monday, March 29

I figure since we flirted with Cindy on Wednesday's WOD, we might as well take her out in this one.

Warm-Up
2 rounds
10 Burpees
10 Toy Soldiers
10 Hand Walkouts
10 Side Lunges

Strength/Skill
OH Squat
3-3-3-3-3

WOD
Cindy
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Squats

Post rounds and weights to comments.

Friday, March 26

Let's mess around with some more butterfly kips.

Warm-Up
2 rounds
10 Burpees
10 Toy Soldiers
10 2sec Back Bridges
10 Spiderman Lunges

Strength
Heavy Deadlifts
1-1-1-1-1

Backsquat
3-3-3-3-3 (5lbs heavier than last time)

WOD
Row 500m x 5
3 minute rests in between rounds. Record times and post to comments.

Thursday, March 25

Rest day

Here's some stretching food for thought: http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

[Edit] Here's a tutorial from Crossfit South County on how to butterfly kip: http://www.youtube.com/watch?v=061jM6aPkPM

Wednesday, March 24

Warm-Up
2 Sets
10 Burpess
8-10 Toy Soldiers
8-10 Scorpions
5 Handwalks

Gymnastics
L-Sits
6x10 seconds

Iron-Cross Training on Rings
10 3-stage progressions

WOD
1 135lb C&J
1 Round Cindy (5 Pull-Ups, 10 Push-Ups, 15 Squats)
2 135lb C&J
1 Round Cindy
3 135lb C&J
1 Round Cindy
etc. to 10 135lb C&J/1 Round Cindy

Tuesday, March 23

This is the start of our snatch training for the next 4 weeks!

Warm-Up
Mobility Stuff - get loose and get warm

OH Squat
3-3-3-3-3

Snatch Balance
3-3-3

Snatch
3-3-3-3-3

Monday, March 22

WOD is a repeat since I don't think any of us were able to get around to it.

Warm-Up
3 rounds
10 Push-Ups
10 Sit-Ups
10 Chin-Ups

Strength
Front Squat
3x3x3x3x3
Handstand Push-Ups
5x5x5x5x5

WOD
95lb Suck"

21-18-15-12-9 rep rounds for time of:
deadlift
hang power clean
front squat
push press / push jerk

Use 95lbs or scale to ability.

WOD - estilo Valenciana

Warmup: rent the heaviest bikes available in town. Obtain maps of mountain region and plan route ignoring elevation gain diagrams. Disregard descriptions of steep rocky cowpaths ascending canyons through brambles.

WOD: For time - complete 26km loop ascending 490m along unbikable thorny cow paths. Push, carry, drag bikes when necessary (ie all uphill sections).

Strength: shoulder work - one armed mountain bike cleans + farmers walk. Repeat as necessary to reach summit. Forearm work: use 'death grip' on handlebars on descent.

Gymnastics: remain on bike while descending rocky mediterranean terrain. Use acrobatic dismounts when called for.

Post workout: find painting crew to bring you back to town after getting a flat tire at country monastery. Eat massive amounts of pasta and paella.

Saturday, March 13

Spring Break. Two WODs will be posted: one if you have access to a gym on break, one if you don't. Tomorrow's WOD is to get those beach muscles popping.

Warm-Ups
3 rounds
10 Push-Ups
10 Sit-Ups
10 Chin-Ups

Strength
Bench Press
3x3x3x3x3
Shoulder Press
1-1-1-1-1

WOD 1 (no gym)
Tabata Beach Bum
V-Ups
Push-Ups
Squat
HSPU

WOD 2 (gym)
7 rounds for time of:
15 Feet-to-Bar (or knees-to-elbows)
15 push-ups
15 Pull-Ups (extra points if you throw in the occasional muscle-up)

Friday, March 12

Stole the WOD from USUHS Elite Fitness. Everything else is Corpus standard.

Pre WOD:
For time
Destroy the pulmonary physiology test

Warm-Ups
3 rounds
10 Sit-to-Cleans
10 Pull-Ups
3 Turkish Get-Ups

Strength
Backsquat (go 5-10lbs heavier than last week)
5x5x5x5x5
Heavy Deadlifts (be a badass and max out)
1-1-1-1-1

WOD
"95lb Suck"
Courtesy of Black & Gold Crossfit

21-18-15-12-9 rep rounds for time of:
deadlift
hang power clean
front squat
push press / push jerk

Use 95lbs or scale to ability.

Stretch

Thursday, March 11

Rest day guys.

Good luck on the physio exam!

Wednesday, March 9

Warm-Up:
3 rounds
10 Kipping Pull-Ups (or Muscle-Ups on static bars if you can do them)
10 Sit-to-Cleans
3 Turkish Get-Ups (1.5 pood)

Gymnast Skills:
Iso-Holds
10 holds x 6 sec
Dips
5x5x5x5x5

WOD:
AMRAP 15
5/arm Db Snatches (55lb)
10 Pull-Ups
5 HSPU