11.8.11

WARMUP

400M Row

2 Rounds

10 Squats

10 Pushups

10 Situps

WOD 1

AMRAP IN 10 MIN

10 Wallball Shots (20#/12#)

10 Pushups

10 Situps

7 rounds + 17

WOD 2

7 Rounds

7 Thrusters (95#)(65#)

7 Burpees

7 Knees to Elbow
12:34

additional workout:

5 90# sandbag sprints

11.7.11

WARMUP

200M Run

10 Ring Rows

10 Squat to Stands

2 Cast Wall Walks

STRENGTH/SKILL

Box Squat x 4

Hurdle Hops x 4

Kneeling Pallof Press x 30sec/side

Box Squats: 95x10, 135x4, 185x4, 215x2

METCON A.M.

4 Rounds:

400M Run

2 Turkish Getups/side (53#)

10 Ring Dips (band)

20 KB Swings (53#)

(21:03) 

METCON P.M.

10 min AMRAP:
300m row
10 burpees
20 KB swings (35#)
3 rounds + 300m row

10.29.11

WARMUP

Double Under Practice

METCON

"Trick or Treat"

10 Min:

Everyone in the class plank hold.

Cycle 1 athlete to "Burpee Leap Frog"

over each person then resume a plank.

 

*everytime a person falls from the plank

x 5 KB swings for penalty at end

10.28.11

WARMUP

2 Rounds:

10 Squats

Butt Kicks x 1 Length

10 Ring Rows

STRENGTH/SKILL

Reverse Lunges X 5/leg

Bent Row x 12

Barbell Rollouts x 10

Reverse Lunges: 105x5

Bent Row: 95x12 

METCON

AMRAP IN 12 MINS

10 SDHP (95#)

10 Box Jumps (30")

20 Situps

5 rounds + 2SDHP

10.27.11

WARMUP

500M Row

Snatch Progession led by coach

STRENGTH/SKILL

Power Snatch x 1

Floor Press x 3

OH Pallof Press x 30sec/side

Power Snatch: 95x1

Floor Press: 155x3

METCON

21-15-9

Left Arm KB Snatch (35#)

Right Arm KB Snatch

Pullups

7:31

10.26.11

WARMUP

200M Run

5 OH Squats

5 KB Snatches/side

2 Turkish Getups/side

STRENGTH/SKILL

Sumo Deadlift x 3

Weight Pullup x 2

Sprint 1 length, start with chest on the floor

 

METCON

Bear Complex

3 Rounds:

5 Bear Complex: (95#)

1 Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press, behind the neck

Rest 60 Sec between rounds

6:09

10.25.11

WARMUP

2 Rounds:

20 Walking Lunges

Burpee Broad Jumps x 1 Length

2 Cast Wall Walks

STRENGTH/SKILL

Clean & Jerk x 3

Max Height Box Jumps x 5

Russian Twist x 18

C&J: 75x3, 95x3, 115x3, 125x3, 135x3

Box Jump: 30in x5, 33in x 5, 38in x5

Russian Twist: 35x18, 35x18, 53x18 

METCON

3 Rounds

20 KB Swings (53#)

15 Burpees

10 Walking Lunges

5:50

10.24.11

WARMUP

300m Ski

2 Rounds:

5 Deck Squats

5 Ring Rows

5 Scap Pushups

STRENGTH/SKILL

Reverse Lunges x 4/leg

Bent Row x 6

Barbell Rollouts x 8

METCON

AMRAP 15 min:

10 Pushups (games style)

10 Pistols/total

10 Pullups

10 Wall Ball Shots (20#)

5rounds + 10 pushups + 10 pistols + 2 pullups 

ROWING INTERVALS

15 rounds of:
20s on/ 40s off

Individual Intervals ~ 105m
Total Meters ~ 1,500m  

10.21.11

WARMUP

300m Ski

Snatch Progression with coach

STRENGTH/SKILL

Full Snatch x 1

Floor Bench Press x 3

OH Pallof Press x 30sec/side

Full Snatch: 75x1, 75x1, 95x1, 95x1, 95x1

Floor Bench Press: 135x5, 165x3

OH Pallof Press: 1x30s/side, 1x30s/side

 

METCON

3 Rounds For Time:

Max Rep In 1 Min/station:

Wall Ball Shots (20#)

Row (Cal)

Toes to Bar

Ski Erg

Rest 30sec between rounds

Total Reps= 173

10.20.11

WARMUP

500M Row

Samson Stretch x 30/side

10 Ring Rows

10 Squat to Stands

STRENGTH/SKILL

Sumo Deadlift x 1

Weight Pullup x 1

Sprint 1 length, start with chest on the floor

3cycles

Sumo Deadlift: 135x5, 225x1, 295x1

Weight Pullup: 26x1

METCON

AMRAP IN 10 MINUTES

10 Handstand Pushups (w/band)

20 Situps

30 Double Unders

3rds + 4HSPU

10.19.11

WARMUP

2 Rounds:

3 Turkish Getups/arm

6 Deck Squats

9 Scap Pushups

STRENGTH/SKILL

Clean & Jerk x 1

Max Height Box Jumps x 3

Russian Twist x 16

4 cycles

Clean and Jerk: 95x1, 125x3, 125x3, 135x3

Box Jumps: 30"

Russian Twist: 16x16, 25x16, 25x16, 35x16 

METCON

Hero WOD "DT"
6 Rounds:

12 Deadlift (95#)

9 Hang Power Clean

6 Push Jerk

11:09

10.18.11

WARMUP

2 Rounds

5 Deck Squats

10 Wall Slides

10 Pushups

STRENGTH/SKILL

Reverse Lunges x 3/side

Bent Row x 8

Barbell Rollouts x 7

3 cycles

Reverse Lunges: 95x3, 95x3, 95x3

Bent Row: 95x8, 95x8, 135x8 

METCON

4 Rounds:

15 Burpee KB Swings (53#)

10 Box Jumps

10 Pullups

 14:00

10.14.11

WARMUP

30 Cal Row

Samson Stretch 30sec/side

10 Goblet Squats

5 KB Snatches/arm

STRENGTH/SKILL

Sumo Deadlift x 3

Deadhang Pullup x 3

Sprint 1 length, start with chest on the floor

3cycles

Sumo Deadlift: 225x3, 255x3, 275x3

 

METCON

21-15-9

Ski Erg (Cal)

Wallball Shots (20#)

Knees to Elbow

8:57

10.13.11 / "Cindy"

WARMUP

2 Rounds:

200m Run

5 Deck Squats

5 Pullups

5 Pushups

STRENGTH/SKILL

Clean & Jerk x 2
Max Height Box Jump x 3
Russian Twist (w/med ball) x 20

4 cycles

C&J: 95x2, 95x2, 105x2, 105x2

Box Jump: 30in, 32in, 34in, 34in

Russian Twist: 16x20, 16x20, 16x20, 16x20

METCON

"Cindy"
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

15rounds + 5 pull-ups

= 80pull-ups, 150push-ups, 225squats 

10.12.11

WARMUP

3 Turkish Getups/side

10 Ankle Mobility/side
10 Ring Rows
10 Scap Pushups

STRENGTH/SKILL

Reverse Lunges x 5/side
Bent Row x 6
Barbell Rollouts x 6

4 cycles

Reverse Lunges: 95x5, 95x5, 95x5, 95x5

Bent Row: 95x6, 95x6, 95x6, 95x6 

METCON

3 Rounds:
800M Run
5 KB Push Press/arm
10 Box Jumps
14:23

10.11.10

WARMUP

200m SkiErg

Snatch Progression

STRENGTH/SKILL

Snatch x 3
Floor Press x 5
OH Pallof Press 30 sec/side

4 cycles

Snatch: 75x3, 75x3, 75x3, 75x3

Floor Press: 135x5, 135x5, 135x5, 135x5 

METCON

3 Rounds:

10 Fronts Squat (115#)

10 Burpees

10 KB Snatches (35#)

7:45

10.10.11

WARMUP

2 Rounds:

200m Run

5 Box Jumps

5 Scap Pushups

STRENGTH/SKILL

Sumo Deadlift x 4

Dead-hang Pullup x 4

Sprint 1 length, start with chest on the floor

5 cycles

Sumo Deadlift: 135x4, 225x4, 255x4, 260x4, 260x4

METCON

"Another Tabata WOD"

A1: Pushups

A2: Double Unders

B1: Pullups

B2: Double Unders

C1: Situps

C2: Double Unders

(201 total combined reps)

10.9.11

1hr run
(6 miles)

10.7.11 /CF Total

"CrossFit Total"
1RM Back Squat  225#
1RM Overhead Press  115#
1RM Deadlift  315#

CF Total = 655

10.6.11

WARMUP

2 Rounds

10 Squats

10 Pushups

10 Situps

STRENGTH/SKILL

Clean & Jerk x3

Max Height Box Jump x 3

Russian Twist x 10

4 cycles

C&J: 95x3, 115x3, 125x3, 125x3

Box Jump: 30" box

RT: 4# 

METCON

AMRAP IN 20 MIN:

5 Pullups

10 KB Swings (70#)

150 Single Unders

8rds + 5PU + 10KBS + 5SU 

additional workout:

2000m row

(8:23, easy/moderate pace)

10.5.11

WARMUP

400M Run

2 Rounds

5 Ring Rows

5 Deck Squats

5 Wall Slides

STRENGTH/SKILL

Reverse Lunges x 5/side

Bent Row x 8

Barbell Rollouts x 8

4 cycles

RLunge: 45x5, 65x5, 65x5, 65x5

BRow: 95x8, 95x8, 95x8, 95x8
 

METCON

21-15-9

Thrusters (95#)

Burpees  Jump Over

11:45

10.4.11

WARMUP

3 Turkish Getups/side

Snatch Progression

STRENGTH/SKILL

Snatch x 3

Floor Press x 6

OH Pallof Press 30 sec/side

3 cycles

Snatch: 75x3, 75x3, 95x3, 95x4

Floor Press: 95x6, 115x6, 135x6 

METCON A.M.

500M Row

40 Wallball Shots

30 Knees to Elbow

20 Situps

10 Pullups

500M SkiErg
11:10

additional workout:
Ski Erg 20:40 x 5
(555m total)

METCON P.M.

3 rounds: (Rest 8min after round 1, Rest 10min after round 2)

6 Tire Flips

20 KB swings (53#)

30 calories on Airdyne

2:44, 3:10, 4:00

10.3.11

WARMUP

2 Rounds:

200m Run

5 Scap Pushups

5 Ring Rows

10 Squats

STRENGTH/SKILL

Sumo Deadlift x 5

Weight Pullup x 5

Sprint 1 length, start with chest on the floor

4cycles
SumoDL:115x5, 165x5, 185x5, 205x5
Weighted PU: 10x5 

METCON

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Swings (70#)

Clapping Pushups

(8:33)

 

9.30.11

WARMUP

250 Ski Erg

2 Cast Wall Walks

10 Ring Rows

10 Squat to Stands

STRENGTH/SKILL

Pistols x 3/side

Kroc Rows x 12/side

 Lowers from an inverted hang on the rings, slowly, with straight body and arms x4

(4cycles, Pistols: Small Box 25#)

METCON

AMRAP IN 10 MINUTES

5 Power Cleans (95#)

5 Push Press (95#)

10 Burpees

(5rounds + 5 power cleans)

9.29.11

WARMUP

2 Rounds

5 Burpee Broad Jumps

Samson Stretch x 30sec/side

5 Pullups

STRENGTH/SKILL

Mid-Thigh Stop Snatch x 1

Max Ring Dips

Farmers Walk 1 length/side
(4cycles, Snatch: 75x1, 85x1, 85x1, 85x1, Farmers Walk: 70#, 106#, 70#, 90#)

METCON

7 Rounds

200M Overhead Carry/Run (45#)

10 Knees to Elbows
(20:40)

9.28.11

WARMUP
400M Run
10 Dislocates
10 Ankle Mobility
10 Squats

STRENGTH/SKILL
Back Squat x 1
Handstand Walk for Distance
Pallof Press x 30sec/side

(4cycles, Squat: 45x10, 115x8, 145x5, 165x1, 185x1)

METCON
Buy In: 800M Run
3 Rounds:
15 Wallball Shots (20#)
10 Box Jumps (24inch)
5 KB Snatches/arm (53#)

(10:32)

9.27.11

WARMUP
250 Ski Erg
2 Cast Wall Walks
10 Ring Rows
10 Squat to Stands

STRENGTH/SKILL
Power Clean x 1
Hurdle Jumps x 4
Deadbugs x 15
(4 cycles, Clean: 75x1, 95x1, 115x1, 135x1)
(additional Cleans: 135x2, 135x1, 135x1, 155x1)

METCON
3 Rounds
30 KB Swings (53#)
10 Pullups (round 1- kipping PU) (rounds 2/3 - banded PU)
3 Turkish Getups/side (35#)
30 Situps
(13:28)

additional workout:
200m Ski Erg Sprints (2min rest between bouts)
1- 50s
2- 49s
3- 51s

4 200m Sprints (1min rest between bouts)
 

9.26.11 / "Diane"

WARMUP

2 Rounds

200M Run

10 T-Pushup

10 OH Squats

STRENGTH/SKILL
Pistols x 7/leg
Kroc Rows x 8/side
Lowers from an inverted hang on the rings x 4

(3cycles, Kroc: 53lbs)

METCON
"DIANE"
21-15-9
Deadlift (185#)
HSPU (w/bands)

(8:24)

 additional workout:
300m Rowing Sprints (2min rest between sprints)
1- 56s
2- 57s
3- 59s
4- 1:02
5- 59s

One Month Down

Only one month into my internship and I already feel much richer for it.  I came into the experience knowing I'd like to leave it a better student of the exercise and sports sciences than when I came in.  What I wasn't prepared for was this new family compiled of some of the most interesting, entertaining, hard-working, and persevering people I've ever met.  They say you are who you hang out with, and if this is true I'm the luckiest intern on the planet.  Thanks for letting me be a part of this.  To 2 1/2 more months of pure unfiltered awesomeness.

9.23.11

WARMUP

200m Run

Snatch Progression with coach

STRENGTH/SKILL

Mid-Thigh Stop Snatch x 2

Max Ring Dips

Farmers Walk 1 length/side
(4cycles, Snatch: 75x2, 75x2, 95x2, 95x2, Ring Dips: x5, Farmers Walk: 88lbs)

METCON

8 Rounds:

4 KB Snatch/arm (35#)

8 Ring Rows

24 Double Unders
(19:05)

9.22.11

WARMUP
2 Rounds:
200m Run
5 Windmills/side
2 Cast Wall Walks

STRENGTH/SKILL
Back Squat x 3
Handstand Walk for Distance
Pallof Press

(4cycles, Squat: 95x5, 125x3, 155x3, 175x3)

METCON
50 Wall Ball Shots (20# med ball)
15 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
10 Wall Ball Shots
15 Toes to Bar

(9:45)

 

additional workout:
Sprintttttttz
300m row
2min rest
300m row
2min rest
300m row
2min rest
250m ski erg
2min rest
250m ski erg
2min rest
250m ski erg
2min rest
200m sprint
1min rest
200m sprint 

9.21.11

WARMUP
2 Rounds:
5 KB Snatches/arm
2 Cast Wall Walks
Burpee Broad Jump 1 length

STRENGTH/SKILL
Power Clean x 2
Hurdle Jumps x 4
Deadbugs x 10

METCON
5 Rounds:
1 min KB Swings (53#) up to 30 reps
1 min HSPU max reps
*10 burpee penalty for every round that
KB swings don't reach 30 reps

9.20.11

WARMUP
2 Rounds:
200m run
5 Deck Squats
5 Ring Rows
5 KTE

STRENGTH/SKILL
Pistols x 7/leg
Kroc Rows x 8/side
Lowers from an inverted hang on the rings x 4

(3cycles, Kroc: 53lbs)

METCON
6 Rounds:
200m Run
3 Turkish Getups/arm (35#)
9 Jumping Deck Squats

(19:05)

9.19.11

WARMUP
200m Skierg
Snatch Progression (technique practice)

STRENGTH/SKILL
Mid-Thigh Stop Snatch x 2
Max Ring Dips
Farmers Walk 1 length/side 

(4cycles, Snatch: 75x2, Ring Dips: x5, Farmers Walk: 70lbs)

 
METCON
5 Rounds:
3 Push Jerks (115lbs for rounds 1-2, 105lbs for final 3-5)
6 Pullups (kipping pullups for rounds 1-3, purple banded pullups for 4-5)
9 Pushups

(8:36)

9.16.11

WARMUP
2 Rounds:
200m Run
2 Cast Wall Walks
5 Deck Squats

STRENGTH/SKILL
Back Squat x 4
Handstand Walk for Distance
Pallof Press 30 sec/side
(5cycles, Back Squats: 95x8, 115x8, 135x5, 155x4, 175x4)

METCON
AMRAP 15 min:
Handstand Pushups (w/band)
400m Run
(44 Banded HSPU + 1.5miles)

9.15.11 / "Fran"

WARMUP
2 Rounds:
10 Pullups
10 Pushups
10 Goblet Squats

STRENGTH/SKILL
Power Clean x 2
Hurdle Jumps x 4
Deadbugs x 10

(6rds, Power Cleans: 75x4, 95x2, 95x2, 95x4, 115x2, 115x2, 115x3)

METCON
FRAN
21-15-9
Thrusters (85#)
Pullups

(11:14) 

 

additional workout:
300m Row sprints (2 mins rest b/w)
1- 1:00:07
2- :57.2
3- :58.0

9.14.11

WARMUP
2 Rounds:
200m Run
10 Ring Rows
2 Cast Wall Walks

STRENGTH/SKILL
Pistols x 6/leg
Kroc Rows x 10/arm
Lowers from an inverted hang on the rings, slowly, with straight body and arms x 6

(4rds, 35lbs for Kroc, bodyweight for pistols)

METCON
Modified Fight Gone Bad:
1 min Wall Ball Shots
30 sec rest
1 min SDHP (75/55#)
30 sec rest
1 min Box Jumps (24")
30 sec rest
1 min Push Press (75/55#)
30 sec rest
1 min Row for calories
30 sec rest
1 min Double Unders

Wall Ball Shots= 27
SDHP= 21
Box Jumps=16
Push Press=16
Row=14 calories
Double Unders=17 (plus singles)

Total: 111

9.13.11

WARMUP
250M Ski Erg
10 Dislocates
10 OH Squats
10 Ring Rows

STRENGTH/SKILL
Mid-Thigh Stop Snatch x 3
Max Ring Dips
Farmers Walk 1 length/side

(3rds, Snatch: 65x3, 85x3, 85x3, 95x1)

METCON
3 ROUNDS:
Run 400M
10 Overhead Squats (65lbs)
15 Burpees
20 Situps

(14:58)

9.12.11

WARMUP
2 Rounds:
200m Run
2 Cast Wall Walks
5 Deck Squats

STRENGTH/SKILL
Back Squat x 6
Handstand Walk for Distance
Pallof Press 30 sec/side

(Squats: 45x10, 95x10, 115x8, 125x6, 145x6)

METCON
AMRAP 10 min:
5 KB Snatches/arm (53lbs)
10 Pullups (green band)

(5rds + 2kb snatches)

9.9.11

WARMUP
2 Rounds:
Burpee Broad Jumps 1 length of turf
15 squats
3 cast wall walks
5 windmills/arm

STRENGTH/SKILL
Power Clean x 3
Hurdle Jumps
10 deadbugs

METCON
5 Handstand Pushups (modified off of box)
10 Toes to Bar
15 KB swing (35lbs)
20 Box Jumps (24" box)

(10:52)

9.8.11

WARMUP

2 Rounds:

200m Run

7 Deck Squats

7 Ring Rows

STRENGTH/SKILL

Pistols x 5 per leg

Kroc Rows 

Lowers from upside down hang on the rings, slowly, with straight body and arms x 5

METCON

800m Run

1k Ski

1k Row

800m Run

 

(16:49)

9.7.11

WARMUP

2 Rounds:

200m run
10 Deck Squats
10 Scap Pushups

STRENGTH/SKILL

Hang Snatch x 3

Max Ring Dips
Farmers Walk/side

METCON

As much as you can complete in 6min:

20 Squat Cleans (95lbs)
20 Toes to Bars
Row

(completed cleans, toes to bars, and 246m row)
-----

additional workout:4 300m Row Sprints w/ 2-3 min rest

9.6.11

WARMUP

2 Rounds:

200m Ski
10 Deck Squats
2 Cast Wall Walks

STRENGTH/SKILL

Back Squat x 8

Handstand Walk for Distance x 3
Pallof Press x 30 sec/side

(95lbs, 145lbs)

METCON

AMRAP 12 min:

7 Pullups (CTB)
14 MedBall Bar Toss Overs
21 Double Unders

(3rds +  7PU+12med ball)
-----

additional workout:row 1000m as fast as possible
(3:40)

9.5.11

Gym closed/ third rest day?!
(was pretty active at least the previous 2 days helping with Faction Games)

9.4.11

Faction Games/ rest day

9.3.11

Faction Games/ Rest day

9.2.11

WARMUP

200m Row

200m Run
10 Squats
10 KB Snatches/Side
10 Windmills/side

METCON

500m Row

12 Pushups(games style)
21 KB Swings (53/35#)
200m Run
12 Pushups
21 KB Swings
200m Run
12 Pushups
21 KB Swings
500m Row

(17:33)

9.1.11

WARMUP

400M Run

2 Rounds

5 Deck Squats
10 Ring Rows
10 PVC Goodmornings

STRENGTH/SKILL

RFESS x 3/side

Ring Pullup/MU max reps
L-Sit max time

(4 rounds + RFESS)
(RFESS weight= 26lbs KB/hand)
(3 ring pullups)
(avg L-Sit time = 10sec)

METCON

21-15-9

Deadlift (135#)
Toes to Bar

(7:33)

8.31.11

rest day

8.30.11

WARMUP

400m Run

2 Rounds

5 Deck Squats
5 Push Ups
10 Wall Slides

STRENGTH/SKILL

Deadlift x 2

Medball Toss for distance x 3
Grappler w/handle x 5/side

(5 rounds.  135, 165, 195, 215, 245)

METCON

5 Rounds:

3 Snatch (75lbs)
10 Burpee jump over bars

(6:09)

--------

additional workout:

Row Intervals /min
i1-170w
i2-220w
i3-250w
i4-170w
i5-270w
i6-300w

(~1700m)

08.29.11

WARMUP

200m Run

2 Cast Wall Walks

8 Burpees

10 Push Jerk Footwork

10 Split Jerk Footwork

STRENGTH/SKILL

Push Jerk + Split Jerk

Max Distance Triple Jumps

Strict Hanging Knee Raises x 12

(45, 95, 105, 95, 95, 105)

METCON

5 Rounds

3 TGU/side

5 Clean & Jerks/side

15 Russian Swings

1 KB OH Walk/side

(35lbs 1-3) (25lbs 4-5)

(17:00 min)
-----

additional workout:
2000m row
(8:00)