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