Monday, August 31, 2009

Day 3... Happy Early Rest Day!

Get ready for the WOD tomorrow...

Sunday, August 30, 2009

Day 2... To the track

Full warm up

For time (full recovery between runs)

Flying 60m x 4


Saturday, August 29, 2009

Day 1

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Friday, August 28, 2009

Day 4 ...Brain Food

At a point where WE are venturing into our own small businesses and starting to develop, not only our fitness programming, but also our business programming, the government keeps coming up with 'good ideas'. Thoughts by Dave Ramsey linked below.

Cash for Clunkers

Thursday, August 27, 2009

Day 3

6 Rounds for time of:
5 - Body weight Bench Press
10 - Body weight Back Squat

Wednesday, August 26, 2009

Day 2

Sprint 80m, 60m, 40m, 20m, 10m
Rest 30 secs between runs, rest 2 minutes exactly between sets. Complete 3 total sets.


50 pull-ups for time.

With a 20# weighted vest.

Tuesday, August 25, 2009

Day 1

Snatch 1-1-1

*Power Clean, Hang clean, Jerk x 2

Front Squat, 3 sets max reps with 80% 1RM... Rest 3 minutes between sets.

*= 1 rep means, you pick a weight... then perform 1 power clean, 1 hang clean, and 2 jerks... without dropping the bar. Losing the bar = a failed rep.

Sunday, August 23, 2009

Day 3.. We got a runner!

3 rounds, time each effort
Run 200m
rest 2 minutes
Run 200m
rest 6 minutes

Saturday, August 22, 2009

Day 2

Work up to a heavy single on dead lift. Rest as needed between attempts.

Then, with that heavy single, multiply by .8 (80%) and performs 8 sets of 2 reps with that weight. But wait, there is a catch. You can only rest 45 seconds between the sets. Good luck.

Met-con of the day: Take your pick

3 Rounds
25 Double Unders


3 Rounds
10 Power cleans, 135#
25 double unders

Friday, August 21, 2009

Day 1... Also our 300th post!

Burgener w/u

Wod: Lynne
5 rounds, 3-5 minutes rest between rounds
Body weight bench press
Pull ups

*Post loads and reps to comments

Rest 5 minutes then...

3 rounds for max reps, rest 2 minutes between rounds
Ring Dips

Wednesday, August 19, 2009

Day 3... Optimum Performance Training

3 rounds, rest precisely 2 minutes between rounds.
12 SDHP, 95#
Row 2 minutes

Rest 5 minutes, then

3 rounds, rest precisely 2 minutes between rounds.
12 KB swings, 1.5 pood
Run 2 minutes

Rest 5 minutes, then

3 rounds for time of
20 Push ups
20 Box jumps (20" box)
20 Sit ups

Tuesday, August 18, 2009

Day 2

3 rounds
Double Unders 20 double unders

Shoulder Press

WOD: 12x60m sprints, recover as needed between reps

FYI: Usain Bolt beat his/the previous 100m record at the Berlin games this August with a time of 9.58 seconds!!

Monday, August 17, 2009

Day 1

Burgener w/u

3-3-3-Max reps at bodyweight

Back Squat

Saturday, August 15, 2009

Day 3

Burgener w/u
50 Double unders

Bench Press

Weighted Pull Ups

5 rounds for time of:
10 Pull Ups
10 Ring Dips


Friday, August 14, 2009

Day 2

Burgener w/u

High Hang Snatch 1-1-1
Low Hang Snatch 1-1-1

*Power Clean, Hang clean, Jerk x 2

Front Squat 2-2-2-2-2

*= 1 rep means, you pick a weight... then perform 1 power clean, 1 hang clean, and 2 jerks... without dropping the bar. Losing the bar = a failed rep.

Go heavy on the front squat... and go full ROM. We need to get better at squat cleans and this is how to do it.

Thursday, August 13, 2009

Day 1

W/U - 50 double unders...And they have to be double unders
Burgener warm-up

Strength: Shoulder Press
Max reps hspu after 3 min rest

WOD: Tabata on a treadmill

Set a treadmill at 12% grade... and the same tabata rules apply. 20 seconds of work with 10 seconds of rest for 4minutes. The speed you should run on the tread mill should be your mile split for a 5k. So if I run a 24min 5k, that is an 8min mile pace (approx).

If you don't have access to a treadmill... well... bad news... Bottom tabata squats for you.

Wednesday, August 12, 2009

Rest Day

The last round of heavy lifts and sprints has taken its toll... Get some rest, do nothing. Olympic lifts and a difficult chipper to come next cycle as well as some running for all you monostructural enthusiasts out there!

Tuesday, August 11, 2009

Day 3... How those legs feel?

W/U - Burgener w/u x 2

Back Squat 5-5-5-5-15
Bench Press 5-5-5-5-10
Deadlift 5-5-5-5-5
Weighted Pull Ups 5-5-5-5-5
2-3 minutes rest between sets, keep moving or this will take forever.

Monday, August 10, 2009

Day 2... If you wanna get fast

w/u - crossfit warm-up x 3
Burgener w/u with pvc

Practice gymnastics skills: L-sit, lever, hspu, plank

WOD: 3 rounds, 2 minute rest b/w rounds
100 yards
rest 30s
80 yards
rest 30s
60 yards
rest 30s
40 yards
rest 30s
20 yards
rest 30s
10 yards

Sunday, August 9, 2009

Day 1... If you wanna get strong.

W/U - Double Under Practice
(if you have been at this diligently, double unders that is, You should be a jump roping fool)

Burgener Warm Up with PVC

Squat Clean
Front Squat
Push Press

Rest 3 minutes or less between efforts.
After final set of push press, rest 6 minutes... then

50 burpees for time.

*we eliminate the strength of the legs in the first portion of the workout to make the push press that much more difficult for the shoulders. Also, this requires one to be EFFICIENT in the movement to move maximum loads.

Eat well and get rest.

Saturday, August 8, 2009

Rest Day...for some.

Three Elements of Work Capacity:

1. Capacity- The total amount of energy available to perform work.
2. Power- Amount of energy that can be produced per unit of time.
3. Efficiency- Optimal use of the energy available.

The Formula:

W(work) = [F(force) * D(distance)]/Time

Whats it all mean?

The maximum amount of work a person can do during a physical activity, as a function of intensity and duration of workload AND the ability to tolerate a high workload and recover sufficiently for the next workload (workout).

Friday, August 7, 2009

Day 3

Burgener w/u

Snatch 1-1-1-1-1

5 rounds for time
Run 400m
Dead lift body weight 15 reps.

*post weight used for dead lift and time to comments

C/D - Handstand practice

Thursday, August 6, 2009

Day 2

Burgener warm up

Hang Clean 2-2-2-2-2

Weighted Pull-ups 3-3-3-3-max reps 1 set unweighted

Bench Press 5-5-3-3

Ring Dips max reps 3 sets, 2 min rest b/w sets

Wednesday, August 5, 2009


Ok guys and gals, here is the low down on where this programming is going to be headed for the next few weeks/months. With the 2009 games behind us and the 2010 games ahead, one thing has come to light... Strength counts. The new programming posted here will begin to take on the form of a power-lifting/Olympic-lifting routine along with some sprints... and the occasional met-con for good measure. We need to get stronger across the board, and see where that takes us. The goals for everyone should be... Bodyweight shoulder press, 2x bodyweight back squat, 2.5x bodyweight deadlift, bodyweight snatch, and 1.5x bodweight clean&jerk. Use these as guidance, and if you are already there on some... well... Push em' higher.

Day 1
Burgener warm - up

OHS bodyweight, 1 set for max reps

Shoulder press 3-3-3-3-3

Backsquat 5-3-3-2-2

C/D - Snatch form with pvc

*watch your rest between sets...keep it < 3 mins for overall time sake.

Tuesday, August 4, 2009

Monday, August 3, 2009

Day 3

w/u - 1 set of DU

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

WOD: 2 minute defense (135#)
5 rounds of:
1 Power clean
3 Hang Squat Cleans
2 Push Jerks
Run 200ft
Rest 2 minutes, Repeat... Post total time

Sunday, August 2, 2009

Day 2

W/U- 50 double unders
Burgener warm up

Strength: Thruster 1 rm
1-1-1-1-1-1-end with a high reps set with 135lbs

WOD: Back Squat 3-3-3-3-3

Saturday, August 1, 2009

Day 1... Judgement Day

W/U - 50 double unders
Burgener warm up

Strength: Front Squat 2-2-2-2-2

4 Rounds for time:
Run 400m
21 Kettlebell Swings (1.5 pood, 24kg)
12 Pull Ups

**Yes, I meant to put 4 rounds instead of 3. Get some.