Do the Math

Todays workout is taken from Crossfit.com mainpage

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Yes the math does equal
200 Double Unders
150 Box Jumps
100 Kettlebell swings

Most of you out there have heard of Trigger Points, however, are unsure of what they really are. Here is a great article on Trigger Points by Elite FTS that you should read!!

Is that 2! workouts?

AMRAP in 12min of the following:
10 Thrusters 65#
10 Pullups

rest 3min
then:

AMRAP in 12min of the following:
1-8ft box pull 90#
10 Pushups

Melissa on the box pull


Can stress make you fat? Check this out! Cortisol Connection

Lets Put It Together

For those of you who have recently learned the Hang Power Clean, today is the day to put the movements together.

3rounds for time of the following:
10 Ground to Overhead 135#
400M run

The progression will look like this for ground to overhead: Deadlift-Hang Power Clean-Press, Push Press or Push Jerk.

Post scaling and thoughts to comments

Teams

This workout will be done in pairs.

3rounds of the following:
Pullups
Push Press
Box Jumps
Lunges
Burpees

One person completes the movement while the other person rests, then switch
Example: Person1 completes Pullups while Person2 rests, once Person1 is finished with the minute of pullups that person rests while Person2 completes pullups. Once both individuals have completed the movement move on to the next movement

Score is total reps of all 3rounds between the 2 individuals

Intervals Part 2

Strength:
Press 1/1/1/1/1

Workout of the Day:
5rounds of the following:
1min of Knees to Elbows
1min of Sumo Deadlift High Pull
400M run

Start each round exactly every 6min. Your rest is whatever time is left after your 400M run

Intervals

Complete the following cycle for time:
10 Hang Power Clean 155#
10 Wallballs (M:20,W:12
10 Kettlebell Swings 2pood
Rest 120 secs
Repeat for a total of 4 rounds

Hold It!

Strength:
Deadlift 1/1/1/1/1

Workout of the Day:
3rounds of the following:
Max Handstand Hold
Max Plank (pushup) Hold
Max Dip Hold

Hold each position for as long as possible with no rest between positions. Rest ~90secs between rounds

Up and Down

We will be working on finding your 1rep max for 4 specific lifts: Back Squat, Deadlift, Shoulder Press and Bench Press. The reason for this is, starting in April we will be starting the 5/3/1 program from Jim Wendler. These are the 4 basic strength movements everybody should be strong at. We will also be practicing alot on the Olympic lifts, starting light and working our way up to handling weight.

Strength:
Back Squat 1/1/1/1/1

Workout of the Day:
For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Post any scaling to comments and your thoughts on your 1rep max and/or your performance on the workout.

Parallel and below (left)

Low Bar Back Squat (bottom)

End of a jumping Pullup (left)

Big breath into the bottom of the
squat (bottom)

"Deck of Cards"

This is a low volume high rep day which will NOT be for time:

Using a deck of cards cycle through each card and perform the following:
Clubs=Push Press
Hearts=Sumo Deadlift High Pull
Spades=Box Jumps
Diamonds=Situps

Cards 2-10=number of reps performed
Jack=12reps
Queen=14reps
King=15reps
Ace=20reps

As previously mentioned high reps low weight, do not rest between cards, however, do not speed through them as if the workout was for time.
Record weights and height of box used and any comments to the comments section

Sectionals

This is one of the workouts being performed at the SD/AZ Sectionals

7rounds
7 Power Snatch 95#
7 Box Jump 30''

For those who do not know how to snatch. Practice the Hang Power Clean

Its a long one

Workout of the Day:
For time:
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run

Partition the pullups, pushups and squats as needed, if you have a 20# vest wear it! Make sure your head is in the game for this one.

Try not to wiggle while you run

Running works your core more than you think, trying to stabilize your spine can be tricky during dynamic movements especially a fatigued core.

Workout of the Day:
4rounds for time:
15 Back Extensions
15 Knees to Elbows
400M run

Bodyweight can be hard

I have been thinking alot on how to implement the strength training portion in the routine. I have some good ideas and am going back and forth between a couple of them. The change will be made April 1st and a description of the protocal will follow. Until then;

Workout of the Day:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Please do not sacrifice your form for an extra rep, be legit in you mechanics and your consistency, if you do not you are only cheating yourself.

150 is the magic number

Strength:
Off

Workout of the Day:
10rounds
15 deadlift at 135#
15 pushups

2 miles!?

Strength:
Max static hold on the rings x3

Workout of the Day:
30Muscle ups for time or work on transition from pull to push
then:
8x 400M run rest 90secs between runs

Hollow What?

Strength:
100 Hollow Rocks for time
Demonstration and Description courtesy of Catalyst Athletics


Workout of the Day:
3rounds for time:
400M run
21 KBS 1.5poodM/1.0poodW
12Pullups

Book End Runs

Strength:
Muscle Snatch 5/3/3/1/1
Demonstration and Description courtesy of Catalyst Athletics

Workout of the Day:
800M Run
10 Burpee Box Jumps--20''W/24''M
20 Sumo Deadlift High Pull 75#
30 Pullups
40 Kettlebell Swings--1poodW/1.5poodM
50 Knees to Elbows
800M Run

Posterior Chain

Strength:
Off

Workout of the Day:
3rounds for time:
50M Lunge
100M Broad Jump
200M Run

Heavy Overheads

Strength:
Split Jerk 1/1/1/1/1/1/1

No Conditioning today focus solely on achieving your one rep max for the split. Big drive and FAST! under the bar.

Heavy Double Unders with some runs

Strength:
Snatch Balance 5/5/5

Workout of the Day:
AMRAP in 10min:
Double Unders with a 20# vest
then:
4x400M resting 2x as long as it took to complete a single 400M

Graduation and Level 1

First off I woul like to say congratulations to Sharon and Angela for their hard work and determination to graduate from the INTRO course, they even decided to return for another month.

Here is their very first workout which was on February 1, 2010 and how they improved in one month on March 1, 2010.

Great job ladies. I am very excited to be working with you and I look forward to seeing you both progress in the next couple of months.

Next, it is always good to have goals, which is one of the things that drives your physical fitness. I have done some searching and found a fitness chart with Levels 1-4 from Crossfit North that I will be adapting and making some changes along the way. Here are the requirements that are expected of everyone to obtain Level 1, I do not have a rower yet so the rowing will either have to be subbed or we will wait until my rower comes.

• 50 Free Squats--Hips below parallel and full extension at top
• 10 Pushups--On your toes even for the ladies
• Static Hang for 30secs
• 30 Situps--shoulders touch the ground and hands touch your feet, keep feet on ground unanchored
• 25 12Kg Kettlebell Swings--must see ears with full extension overhead
• 400M run--2:04
• Deadlift 3/4 of Body Weight--hips must be at full extension at top
• Press 1/4 of Body Weight--must see ears with full extension overhead
• Sumo Dead Lift High Pull 1/2 of Body Weight--bar must touch clavicle at top
• 10 Sitting Knees to Chest--body must be as flat as possible on the down, ball up at top no arm use
• 25 16# Wall Ball to 8' target--hips below parallel and ball must hit target
• 800M run--4:20
• 500M row--2:20W/1:55M
• 10'' Vertical Jump
• 3 Body Weight dips
• 3 Pullups
• 10secs L-sit
• 2000M row--9:50W/8:10M
• 10 20# Medicine Ball Cleans
• 1600M run--9min
• 3rounds--500M row, 12 Deadlifts 1/2 Body Weight, 21 Box Jumps 20''W/24''M--15min

This is alot, however, it covers alot of the basics, we will concentrate on the areas that everyone has difficulty with. Stay determined and motivated and watch the progress come your way.