Wednesday, December 31, 2008

McKee park @ 330

"Fight Gone Burpee"

Tuesday, December 30, 2008

rest day

Monday, December 29, 2008

catching up...

dec 29 Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

dec 28 Micheal' 3 rds. 800m, 50 situps, 50 back extensions for time

dec 27 was AMRAP 20...95# thruster 5 reps, hang power cleans, 7 reps, SDHP, 1o reps'

dec 26 rest

dec 25 was 'angie', 100 reps of pullups, push-ups, situps, squats for time

Wednesday, December 24, 2008

Rippetoe would be proud...

Back Squat

Tuesday, December 23, 2008


5 rounds for time of:
Run 800m
30 Kb swings (2 pood)
30 Pullups

Sunday, December 21, 2008

If you are in town and you want to do this with me, text me 662 312 4811

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

sub's can't do pull-ups , do jumping pull-ups, or 5 push-ups and 10 situps.

Saturday, December 20, 2008

time about 330 Loc: MSU track or where-ever you are are.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

here's some notes:
Warm-up! (your choice) me about 5 minutes jogging, some sprint drills and stretching...

The 800 is an extended sprint, meaning there is a pace being ran, its not a full sprint. You have to be smart. Run each 2nd 400 as if it were the first 400....mimic your aggressiveness on each lap. Wear a watch a learn how to read splits, 100@ 20sec, means 200@40sec, 400@1:20, think ahead and hit your splits evenly.

ok, rest as needed. what are we going for here? a max VO2 workout, some lactic acid induced hell, or just flat out fast running?
I mean we could basically go 1x800 every hour for 4 hours, right? take your 2mile(3200m for track minded) time, find the 800m average. the closer you run to that pace the shorter your rest should be. (i.e. 1:1 rest, 1:2, 1:3, going real fast 1:4)
run a hard 800m, rest until your breathing rate is back to normal, this will probably be a 4x rest. try not to fall off that pace, either way numbers 3&4 are gonna be hell if you push yourself. ah, memories of the max VO2 sessions of 8x800m...
I can't wait!

if you want to go hard, your workout may look like this 800, 10min rest, 800, 15-20min, 800, 20-30min, 800. alot of rest huh? well you'll see what i mean, especially if your running fitness isn't up to par. This workout will incorporate "lung" fitness or breathing efficiency.

Be smart , try to run your last rep at the same pace or faster than your first. You go too hard, too early, and you WILL be feeling the lactic acid induced hell, i mentioned.


Friday, December 19, 2008

When do we do the long run???

We don't... we do the filthy 50

Time: 4 Loc: McKee park

For time:
50 Box jump, 24 inch box
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
50 Burpees
50 Double unders

Thursday, December 18, 2008

Crossfit's Effects on Performance and Body Composition

Name: Tyler Smith
Age: 21
Height: 5' 11''
Weight: 178lbs
Body Fat %: 11.9%

PRs (as of 4/5/08)
Deadlift: 365lbs
Backsquat: 255lbs
Shoulder Press: 135
Hang clean: 165
Pullup: Body weight + 110lbs
Mile: 6:43
800m: 2:31
Pullups (consecutive): 20

PRs as of 12/18/08
Age: 22
Body weight: 167
Body fat %: 5%
Deadlift: 385lbs
Backsquat: 285lbs
Shoulder Press: 145lbs
Hang clean: 195lbs
Squat clean: 205lbs
Snatch: 135lbs
One arm snatch: 95lbs
Straight bar m-ups (consecutive): 12
Ring m-ups (consecutive): 7
Pullup: Body weight + 110lbs
Mile: 5:45
800m: 2:21
HSPU: 11
Pullups (consecutive): 37

Ha... Rest...

Bench Press 5 x (insert favorite number here)
Handstand Pushup 5 x (insert favorite number here)

Wednesday, December 17, 2008

Loc: ROTC Building Time: 430 pm

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

subs: either cut back on reps or ,,, sub the movement i.e. L-pulls = push ups and situps. Hip Ext. = glute bridges.

we will probably involve the ground with this workout, so be prepared to get a little dirty and wet.

Tuesday, December 16, 2008

Loc: McKee park Time 5-ish

Split jerks 1-1-1-1-1-1-1

w-up with some OHS 5-5-5

Dress warm, bring some gloves!

if someone comes up with a better location, text me.

Monday, December 15, 2008

sunday the 14th was a rest day...

TODAY....Mckee Park @ 5-ish

5 rounds for time

275# DeadLift 5 reps
burpees 10 reps

if you have to scale the weight not the reps

******tonight @ 7P.M. @ Barnes & Nobles on campus a few of us will meet and talk Nutrition.
For those interested feel free to come. ******

Saturday, December 13, 2008

Friday, December 12, 2008

This WOD should be named.

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

*sub as needed

Thursday, December 11, 2008

Nasty Girls

3 rounds for time:
50 Squats
7 Muscle-ups
10 Hang clean (135#)

Wednesday, December 10, 2008


Again, make good usage of this day... go do handstands, work on kipping, learn how to do a pistol, hit the heavy bag for several rounds, or wrestle a friend... really, it doesn't matter what you do, as long as it in some way improves your ability in some area.

Tuesday, December 9, 2008


50-40-30-20 and10 rep rounds of:

** If you can not do a double under, sub 2 rope jumps for every 1 double under. So.. 100, 80, 60, 40, 20 jump ropes and 50, 40, etc etc etc for situps.

Monday, December 8, 2008

Clean and Jerk 1-1-1-1-1-1-1

Sunday, December 7, 2008

AMRAP in 20 minutes of:
15 pullups
15 ring pushups
15 back extensions*
15 GHD situps*

*Sub prone superman's for back extensions and regular situps for GHD situps.

Saturday, December 6, 2008


Rest day... or work on something at which you suck.

Friday, December 5, 2008

In case you aren't good at math... that is 300 squats and 30 muscle-ups.

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Thursday, December 4, 2008

Lunges!?!?... Swings!?!?!... THE DAY AFTER FRAN!!!??!!!??!!! WTF!?!?!

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

But hey... suck it up, cause we're using a 24 Kg Kettlebell.

Wednesday, December 3, 2008

Time?? Loc??


Tuesday, December 2, 2008

Rest Day

Monday, December 1, 2008

Loc. ??? Time: 5-ish

Shoulder Press 1-1-1-1-1-1-1

Bump the Ceiling!