Wednesday, September 30, 2009

Day 1/45... Next Comp is Nov 14/15th

day 1/45

1. start with 40% of your OHS 1RM; on the minute for as many minutes perform 5 OHS and add 10 lbs per minute; how many minutes can you go?

rest 5 minutes

2. 30 man makers for time (35#/20# DB's per hand)
man maker - db's held at sides, drop into push up burpee, hold top of plank position and perform 1 arm rows per hand with elbows high, kick feet into db dead lift position, then hang squat clean thruster the db's, bring db's back to sides and repeat sequence

rest 5 minutes

3. 15 sec row intervals - 45 sec rest x 5 - what is the lowest average time per 500 m you can get on the screen in the 15 sec intervals?

post OHS minutes and weights, man maker time and low time for row to comments

post wod fuel male:
above 12% - 35g prot/20g carb
8-12% - 35g prot/35g carb
below 8% - 35g prot/50g carb
post wod fuel - female:
above 16% - 25g prot/20 g carb
12-14% - 25g prot/30 g carb
below 12% - 25g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

next comp - Nov 14th/15th

**In the pic, this is Trey from Trak fitness... Not too bad of form for someone who has no experience with this type of training... I think he finished with 259 pts

Tuesday, September 29, 2009

Rest Day no. 2

We resume training tomorrow guys and gals... Oh and this is just a heads up... there is a Mississippi Crossfit Games in the works.

If you would like to view some of the pictures from the FGB weekend, they can be seen here.

Sunday, September 27, 2009

Good luck, if you are as sore as I am from FGB... It is gonna hurt.

OPT 3 - completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both repsRhiannon - as many double unders in 10 minutes.

Saturday, September 26, 2009

Good Morning Everyone....

It's game time!

Friday, September 25, 2009

Rest Day

Get ready for Fight Gone Bad tomorrow... You WILL PR. Period.

Thursday, September 24, 2009

Training Day.

A1. Push Press - 5 x 2; rest 90 sec
A2. KBS - 10 x 2; rest 90 sec
A3. Box Jumps - 20" x 10 x 2; rest 90 sec
A4. Chin ups - 10 x 2; rest 90 sec

OPT Big Dawg Championship Series # 1 - Sep 26th/27th

1. Fight Gone Bad
2. OPT 3
3. Rhiannon

FGB - sit to ball on wall balls (20#/14# to 10ft), 75/55# BB, 20" box
OPT 3 - completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps
Rhiannon - as many double unders in 10 minutes

Highest Total Number Wins
FGB score + front squat high in kg + snatch high in kg + chin up reps + double under reps
(i.e. 400 + 100 + 90 + 40 + 500 = score of 1130)

Calgary and surrounding area
There is a dedicated 10:30 am start time slot for FGB at CrossFit Calgary for all local big dawgs, you can start warming up at 9am (contact to give him a heads up if you are attending)
OPT will be open and have available coaches for 3-6 pm on Saturday and 10am-2pm on Sunday for the other 2 events
The events HAVE TO BE DONE IN THIS ORDER - FGB, OPT 3, Rhiannon b/t sat AM and sun PM

Out of town (in town and unable to attend FGB at CFC or OPT time slots)
Video record each round of FGB, your high in front squat 3, high in snatch 2, chin up and double under reps and store on vimeo or youtube. Post link to comments as well as total score on video description.

Prizes awarded to top male and female athletes
Points awarded for event # 1 go towards overall championship points

Wednesday, September 23, 2009


Sep 21 - training
Sep 22 - training
Sep 23 - off
Sep 24 - training
Sep 25 - off
Sep 26/27 - OPT big dawg challenge #1
Sep 28 - off
Sep 29 - off
Sep 30 - resume training

pic: all the Bulldog alumni/fans currently serving in Iraq. If you happen to be at an MSU football game you just may see this photo again. taken on 23Sep09.

Tuesday, September 22, 2009

The rest days and work days are going to be different...

A1. Press/Push Press/Split Jerk - 1.2.3 x 3; rest 90 seconds
A2. Chest to Bar Chin Ups - 12 reps x 3 sets; rest 90 seconds
B. Low Bar Back Squat - 50% of newest CROSSFIT total 1RM; 6 sets of 3 reps @ 20X1; 45 sec b/t sets
C. 20 double unders, 30 sec rest x 8

Post loads and notes to comments

OPT Big Dawg Challenge
3 workouts over 2 days
workouts announced on Thursday

Monday, September 21, 2009

Day 1... A new pace.

Let's try this out now...


A1. Muscle Snatch/Power Snatch - 1.3 x 3; rest 90 seconds
A2. Clap Push Ups - amrap x 3 sets; rest 90 seconds
B. Dead Lift - 60% of newest CROSSFIT total 1RM; 8 sets of 2 reps @ 12X0
C. Row 1 min @ 80% for cals; 1 min rest x 2

Post loads, reps and cals to comments

A1 and A2 are supersets with 90 sec rest between. So you do 1 muscle snatch, 3 power snatch, rest 90 secs, max reps clapping pushups, rest 90 secs, 1 muscle snatch, 3 power snatch and so on.

B. Dead lift is 1 second down, pause 2 seconds at bottom, explode back to the top.

Sunday, September 20, 2009

Day 3... Yeah.... There is 2.


5 rounds for time
Run 400m
95# OHS, 15 reps


For time
Row 500m
50 Burpees
10 reps overhead by any means possible, 165#

Saturday, September 19, 2009

Day 2... Benchmark


30 clean and jerks, w/135#, for time

Friday, September 18, 2009

Day 1...Your Time Trial

Choose one of the following for time...

Row 2000m
Row 500m
Run 1 mile
Run 400m

Thursday, September 17, 2009

Rest day boys and girls. I hope you enjoyed the cycle.

Coming next time...

1. A time trial
2. A benchmark wod
3. Another benchmark wod. Maybe 2 in 1 day.

Strap em on.

Wednesday, September 16, 2009

Day 3... Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings, 1.5 pood (52.5 lbs)
12 Pullups

**As you can see by the dumbbell in this picture... this was after a max rep set of curls.

Tuesday, September 15, 2009

Day 2... Diane

21-15-9 Reps of:
Deadlift 225 lbs
Handstand Push ups

**Please visit this website, create an account (it's really easy and quick), and vote 10 times for Blair E. Batson Childrens hospital in Mississippi. Thanks guys!!!!

Monday, September 14, 2009

Day 1... Fran

21-15-9 reps for time of:
95 # thruster
Pull Ups

Sunday, September 13, 2009

Rest Day

Sorry guys, I've been away...

Friday, September 11, 2009

Day 2...We are trying to set new records

This day will live in infamy...

P.S. Michael McElroy is now know as Congo. Why is that, you ask? Because he is built like a silver back gorilla.

W/U Burgener

Weighted Pull Ups

Rest 10
Max reps w/o stopping

Weighted Dips

Rest 10
Max reps w/o stopping

**This is what the trainers at CF 27:17 will be doing today... if you went for the pull ups yesterday, you may want to rethink the first portion of this workout.

*To all our hometown heroes overseas, you are in our thoughts and prayers... stay sharp and keep your heads down.

Thursday, September 10, 2009

Day 1... G'Day Ladies!

Crossfit. Total.

Back Squat -1
Shoulder Press -1
Deadlift -1

Rest 10 min

50 pull ups for time, weighted or not, you choose. Post loads and times.

Tuesday, September 8, 2009

Day 3

5 Rounds for time of:

1 dead lift, 350#
2 Muscle Ups
3 Squat Cleans, 205#

Monday, September 7, 2009

Day 2

Sorry for the late post...
Today we squatted... Heavy.
Backs Squat 5-5-3-3
OHS 5-5-3-3

Sunday, September 6, 2009

Day 1...Core Concepts

Warm-up: Skill of Your Choice


5 Rounds for time:

1.5 pood Kettlebell Swings, 25 reps
Abmat or GHD situps, 25 reps
Back Extensions, 25 reps
Knees 2 Elbows, 25 reps

Friday, September 4, 2009

Rest Day...Food for your friggin' mind!

After yesterday's WOD, I assume everyone needed a rest...and Recovery.

A snack on Nutrition. No Pun intended.

The Zone Diet.

What the professionals use to Measure Body Composition. Every Gym should have one.

Tanita Body Scales.

Thursday, September 3, 2009


WOD #1 (am)

DEADLIFT 2-2-2-2-2-2-2-2

WOD #2 (pm)

5 Tire Flips
21 Box Jumps

4 Tire Flips
15 Box Jumps

3 Tire Flips
9 Box Jumps

**The tire we are using weighs in 465lbs raw. If you do not have a big tire, then deadlift 275 and double the reps.

Wednesday, September 2, 2009

Day 2

Burgener w/u

50 double unders

Weighted Pull ups
5-5-5-5-5-max reps w/ 35#x2

Weighted Dips
5-5-5-5-5-max reps-max reps

Tuesday, September 1, 2009

Day 1... Have you ever been in a fight?

If you answered yes... then you already know where this is going.
If you answered no... then you are about to.

  1. Wall-ball, 10 ft target, 20# ball
  2. Sumo deadlift high-pull, 75#
  3. Box jump, 20" box
  4. Push-press, 75#
  5. Row
Spend exactly 1 minute at each station, at the end of the 5 stations you rest exactly 1 minute. Complete a total of 3 revolutions. Every rep is a point, and for the row, 1 calorie = 1 point.

Good luck my friends.