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Sunday: February 12, 2012

Taylor Upton completing her Level 1 certification - Great Job Taylor ! ! ! !

Taylor Upton CF Cert Level 1

Friday: December 16, 2011 "Death By Barbell"

Death by Barbell

5 Rounds of:

15 Deadlift (45lbs-135lbs)
12 Hang Power Clean (45lbs-135lbs)
9 Front Squat (45lbs-135lbs)
6 Push Jerk (45lbs-135lbs)

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Wednesday: December 14, 2011 "AMRAP 15 mins"

AMRAP 15 Minutes

As Many Rounds As Possible in 15 Minutes of:

10 Ring Dips
10 Knees to Elbows
10 Standing Jumping Lunges (5 each side)

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Tuesday: December 13, 2011 "400 meter Run & Squat"

400 meter Run & Squat

4 Rounds of:

400 meter Run
50 Squats

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

Monday: December 12, 2011 "Eagle Claw"

SEALFit WOD "Eagle Claw"

1st - Press 10 – 8 – 6 – 4 – 3 – 3 – 3

2nd - 5 rounds not timed of:

3 Press at 90% of your 3 Rep Max
15 Bench Press (M=45lbs-135lbs, F=45lbs-95lbs)
50 meter 75lb Heavy Bag Carry

3rd - On the minute until you get to 50 Clean & Jerk do:

5 Burpees
Max reps of Clean & Jerk (M=45lbs-135lbs, F=45lbs-95lbs)

Adjust Weight as necessary and or only do parts of the options above

WOD adapted from SEALFit.com

Joint Prep, Exercise specific movement, cardio/sprint warm-up.

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Congratulations to Taylor Upton on completing her Level 1 certification - Great Job Taylor, so proud of you.

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Main WOD #2

Main#2-Tuesday: February 14, 2012

Bench Press 10-8-4
Press 10-8-4
Triceps ext. 10-8-4

Main#2-Monday: February 13, 2012

100 meter Run
50 Jumping Pull-ups
50 Wallballs
100 meter Run
30 Jumping Pull-ups
30 Wallballs
100 meter Run
20 Jumping Pull-ups
20 Wallballs
100 meter Run

Sports Prep WOD

Sports-Tuesday: February 14, 2012

1st: WOD

Bench Press 10-8-4
Press 10-8-4
Triceps ext. 10-8-4

2nd: Ladders 6x's each

2 in each (3x's left lead, 3x's right lead)
1 in each
Every other
3 step
4 step
Dominate leg Left
Dominate leg Right

apx 10 secs rest each exercise if needed - rest more moving to new movement if needed

3rd: ABS

For 15 minutes as many rounds as possible

10 Side to Sides (2 count)
10 Crunches holding a 10lb plate, straight arms
10 Full sit-ups (unanchored)

Abdominals

ABS-Tuesday: November 15, 2011

4 Rounds of:

20 Side to Sides (2 count)
50 Flutter Kicks (2 count)

ABS-Monday: November 14, 2011

4 Rounds of:

20 Hip Raises (2 count)
50 Flutter Kicks (2 count)

ABS-Friday: November 11, 2011

15 Rounds of: 10 seconds max reps, 10 seconds rest

Hip Raise

CrossFit Journal

CrossFit Football: Teach Athletes to Be a Bullet in a Gun

The No. 1 goal of a good strength-and-conditioning program is to increase speed. The No. 2 goal is getting athletes to replicate that. “Replicate speed, replicate speed, replicate speed,” says CrossFit Football trainer Raphael Ruiz. “It’s a very, very difficult pill for us to swallow as gym rats because, oftentimes, how many of us have ever been going through a workout or WOD where you know, ‘This isn’t as fast as I can go’? You know that, ‘This isn’t the best that I can possibly do. I just want to get through it.’” When training athletes, however, the intent should be for them to perform as best as possible in their sport. That’s accomplished through the right kind of training, Ruiz says. “You will always fall back on your level of training,” he says. “I want to make sure that my ‘default’ is as good as it can possibly be.” Likewise, great coaches are able to train the emotional response, Ruiz explains. “One of the things that we always tell the athletes is ‘be a bullet in a gun.’ No matter if you’re on field, no matter if you’re in the weight room, you’re trying to develop the mentality that you’re a bullet in a gun,” he says. “Squeeze the trigger, the bullet does what? Does it think? Does it hesitate? Does it go slow? It goes as hard, as fast as it can possibly go—no matter what.” Click here for more information and a list of upcoming CrossFit Football Trainer Courses. 7min 34sec HD file size: 191 MB SD wmv file size: 90 MB SD mov file size: 46 MB Please note: These files are larger than normal Journal videos. For smoother viewing, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...). Additional reading: The Deeper Side of Coaching by Ben Bergeron, published on Dec. 2, 2011.

CrossFit.com

CrossFit: Forging Elite Fitness

Wednesday 120222

Rest Day Enlarge image Austin Texas Fittest Games. CrossFit Games Update Pre-Show - video [wmv] [mov] [HD mov] "The Energy of CrossFit New Haven" free CrossFit Journal video, preview - [wmv] [mov] Matt and Cherie Chan profile and commercial for Rogue Fitness - video [wmv] [mov] [HD mov] Pyotr Ilyich Tchaikovsky, Adagio Lamentoso. Anton Chekhov - Boys. "Time for Cash to Cash Out?" by David Wolman, The Wall Street Journal. Post thoughts to comments.

CrossFit Endurance

D Short Intervals

STRENGTH WOD: ME: Box Squat Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD. CFE STRENGTH & CONDITIONING WOD: Two rounds, each for time, of: Row 500m 15 Back Squats, 135/95 pounds 15 C2B Pull ups Rest 4:00 between rounds. Post times to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD or S&C Recovery "Sport (DAY)" refers to when a workout is programmed/designed to be performed during the week. Single-Sport (SS) Choose ONE of the following sports: Swim (TUE): 20 x 50m on 1:00, deviation no more than +/- 2-3 seconds Bike (TUE): 10 x 1/4M TT, rest 2:00 Run (TUE): 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds Post sport and times to comments. Multi-Sport (3S) Choose ONE of the following sports: Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts Swim (MON): 8 x 20:10, use pool or open water Bike (WED): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Whiteboard Wednesday

Seal Grinder PT

...a Navy SEAL workout using bodyweight exercises...

SEALgrinderPT 2-22-12

Cindy - WOD first do 30 min Navy SEAL workout wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks [...]

CrossFit Football

Daily WOD

On the minute Complete 2 Squats and 1 max height box jump on the minute for 15 minutes. *70% of 1 RM for Squat Post rounds completed, loads and height used to comments. Chyna Cho - CrossFit One World