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.