Friday, July 31, 2009

Rest Day

There is a very hard cycle coming up... So take this day off completely... Trust me. Here is a hint...
Day 1: Named benchmark triplet... monostructural, weight lifting, gymnastics... This workout is typically 3 rounds for time, but we will be doing 4 rounds.
Day 2: Heavy Lifting, 2 movements...
Day 3:A workout we have never done... and it's gonna hurt.

Thursday, July 30, 2009

Day 3

Burgener Warm Up

Push Jerk 1-1-1-1-1-1-1

Wednesday, July 29, 2009

Day 2...Hold fast!

1 set max reps double unders
1 set head-to-floor (pause at floor) HSPU
Burgener w/u

Strength: Tabata deadlift 185# .....or.... dimel deadlift 185x2 sets 5 minute rest b/w.

5 rounds for time of...
5 Chest 2 bar pull ups
10 HSPU (h2f)
15 Kettlebell swings (24 kg)
20 Double Unders

Tuesday, July 28, 2009

Day 1

W/U- 1 set of double unders, max reps
Burgener warm up

OHS max reps w/ body weight, 1 ATTEMPT, MAKE IT COUNT!!

Back Squat: 2-2-2 @ 85% of 1 rep max

Tabata Squats
Rest 5 minutes
30 Muscle Ups for time

Unbelievable Bulgarians

Monday, July 27, 2009


We have some hard workouts coming your way for the next cycle... rest up, lose the soreness, and get ready.

Sunday, July 26, 2009

The Bulgarian Method

W/U- 100 Double Unders
Burgener Warm up

Snatch (90%)

Clean and Jerk(85% 1 RM x5x1, 75% 2x3)

Front Squat

Saturday, July 25, 2009

Day 2

100 double unders

Bergener Warm-up

Strength WOD: Full ROM HSPU, then practice Hand Stands

WOD: 3 rounds, time each row and total round time.
Row 500m
20 K2E
Rest 3 minutes

Friday, July 24, 2009

Day 1

W/U with a skill of your choice

Strength: 3-3-3-3-3 Weighted Pull Ups

WOD: 21-15-9

Deadlift 225#
Box Jump (any height... we have 20" so that is Rx'd)
Ring Dip

Wednesday, July 22, 2009

Day 3

Crossfit warm up

Strength: 3x3 Shoulder Press

WOD: 5 Rounds for time of:
5 Front Squat, 185#
10 Burpees

Tuesday, July 21, 2009

w/u: HSPU Practice

Strength WOD:
Dead Lift 2-2-2-1-1

Double Unders
Sit Ups

Monday, July 20, 2009

Strength WOD:
Warm up well, then...
Max Reps OHS @ body weight

21 OHS 95#
42 Pull ups
18 OHS 95#
30 Pull ups
9 OHS 95#
18 Pull ups

Saturday, July 18, 2009

Have it your way...

Today... Take your pick...
Time Trial of your choice...

Row, run, or bike whatever distance you choose... Give it all you got. It's PR time.

Friday, July 17, 2009

You wanna run... or you wanna lift? Well, guess what... you CAN have your cake and eat it too my friend!

30 Dead lift, 135#
Run 400m
20 Hang Clean, 135#
Run 400m
10 Power Clean, 135#
Run 400m

**Attention Lt. Odom... Give us a SITREP... We need an update from the front!!!

Thursday, July 16, 2009

Strength Overhead

W/U with a skill of your choosing

Burgener warm up


Split Jerk

Max reps HSPU, head to floor.

Wednesday, July 15, 2009

Rest day...

Tunes to fuel your WODs...
Metallica (of course)
Motley Crue
Black Sabbath
Fu Manchu
Massive Attack
John Frusciante
Jurassic 5
Instrumental rap/hip-hop
Rage Against The Machine
2 Pac
Beastie Boys
Black Label Society

*if you have more, feel free to list what gets you through the torture. This is my current playlist... and it work pretty well.

Tuesday, July 14, 2009

20 rep Fight Gone Bad!!!

Complete 20 reps of each exercise before moving to the next... Rest 1 minute exactly between rounds... Time each round.
3 Rounds of:
Wall ball, 20 # ball
Sumo dead-lift high pull, 75#
Box Jump, 18" box
Push Press, 75#
Row, Calories

Monday, July 13, 2009

Strength: Front or back squat

Row 500m
150 tire hammers (can sub med ball slams)
Row 500m

Sunday, July 12, 2009

Sorry for the late post... just managed to get to a computer

Strength: Jerk 2-2-2-2-2-2-2

10 Rounds for time:
3 weighted pull ups (35#/45#)
5 strict pull ups
7 kipping pull ups

*each time you drop from the bar counts as one set.

Rest day

Kinda goes without saying...

Friday, July 10, 2009

TGIF...because my legs hurt.

w/u with a skill of your choice


4 rounds for time of:
run 200m
10 Hang power clean 155#
15 Ring Dips

Thursday, July 9, 2009

No legs Thursday!

w/u with a skill of your choice

Strength wod: Shoulder press 3-3-3-3-3

Complete as many rep as possible (AMRAP) in 3 minutes of each of the following movements. For the row, count calories. Rest exactly 6 minutes between exercises.

AMRAP of Chest 2 Bar pull-ups in 3mins
rest 6 mins
AMRAPHandstand push-ups in 3mins
rest 6mins
Row (calories)

Wednesday, July 8, 2009

The Beast... or as Steve Mc from CFHB calls it "Murder in the First"

W/U with a skill of your choice...

Burgener warm-up

Front Squat 185#
GHD Sit-ups (sub ab-mat if no GHD)

Tuesday, July 7, 2009


The scoring for this year's event will be one point for each place at each event. For example, first place gets 1 point, second 2 points, third 3 points, fortieth 40 points, and so on.

Ties get the lower number and the next competitor gets his or her place. For example, Bob and John tie for thirteenth and Dan comes in right behind them in fifteenth. Bob and John each get 13 points, while Dan gets 15 points.

The man and woman with the lowest total points after all the events are Champions, and the team with the lowest total points after all events takes home the Affiliate Cup.

The Affiliate Cup
The Affiliate Cup competition on Friday, July 10 will be comprised of three events. The schedule will be similar to last year's competition in that three workouts will be happening simultaneously at each time slot. When all teams have completed their first workout (a third of the teams at each of the three workouts), there will be a short break. The teams will then move on to their second workout with the same basic schedule. And again for the third.

The performances in the workouts will be ranked according to time, loads, reps, and/or rounds. One point for every place as described above. The five teams with the lowest scores will compete on Sunday morning in the final event. The ranking of the final event will be added to the totals from Friday, and the team with the lowest score will win the Affiliate Cup.

The Individual Competition
The Individual competition on Saturday, July 11 will be comprised of five events. All athletes will compete in the events in the same order. At the end of each event, the results will be announced with the relative ranking of each athlete determining their score as described above.

The overall ranking going into each event will determine the reverse starting order for that event. For example, the athletes that win the first event will get to go last in the second event, while the athletes that come in last in the first event must go first in the second. The athletes in the lead (those with the lowest running total) after two events get to go last in the third event. And so forth.

Not all athletes will stay in the competition. After the second event, the bottom ten men and the bottom ten women (those with the most points) will be eliminated from the competition. After the fourth event, the remaining bottom ten men and ten women will be eliminated from the competition. At this point, there will be approximately 55 athletes competing in the final event (for each men and women).

The day will conclude after the fifth event. At that point, the 16 men and 16 women with the lowest total points will be invited to compete on Sunday. If by chance there is a tie for 16th place, the athlete with the best single placement in any of the five events will be awarded the invite.

There will be multiple events on Sunday, and the same scoring by rank will continue and be added to Saturday's totals. At the end of Sunday's events, the man and woman with the fewest total points from all events on both days will be crowned Champions.

On Wednesday afternoon 1400 PDT, we will publish the workouts, movement standards, and schedule for Friday's Affiliate Cup competition.

On Friday morning 0600 PDT, we will publish the workouts, movement standards, and schedule for Saturday's Individual competitions.

***Taken from the Crossfit Games official website***


Get some serious rest today, don't over do it... because tomorrow is Front Squats... Lots of em... and they're gonna be heavy.

Monday, July 6, 2009

Serious case of the Mondays....

W/U with a skill of your choice
Strength: Power Clean, heavy singles

50m x 8
Full Recovery between reps

Sunday, July 5, 2009

W/U with a technique of your choice

Strength WOD: Split Jerk (you choose the rep scheme)

135# Thruster

Saturday, July 4, 2009

Independence Day

Overhead Squat
3-3-3-3-3, then end with a high volume set of 15+


75# Power Snatch, 75 reps... For time.

The story behind independence day.

Friday, July 3, 2009


Take this day... and do nothing... because I can assure you the next cycle will be rough.

Thursday, July 2, 2009

Practice Makes Perfect

Practice Full ROM Handstand Push ups

**For the HSPU use parallettes or some thick 45# bumper weights to raise your hands off the floor and allow your head to dip past hand level.

**For the D-U, I have no suggestions because I am terrible at them. Good luck.

Wednesday, July 1, 2009

3 rounds for time of:

10 Pull ups (chest to bar)
10 Front Squat (165#)
10 Burpees

*Speal can do this in 3:48...

There, at least now you have a goal.

For all you followers out there... We will cease following the main crossfit website in preparation for the 2010 crossfit qualifiers. We will be switching to our own programming and adding a strength movement into the warm-up. For all that wish to follow along on our programming feel free to post times, thoughts, and suggestions to comments. Keep it up because it is going to be a long hard road.