Thurday 021031

Wall Ball 30 seconds
Rest 30 seconds
Wall Ball 60 seconds
Rest 60 seconds
Wall Ball 90 seconds
Rest 90 seconds
Wall Ball 120 seconds

Complete as many rounds in 20 minutes as you can of:
2 Rope climb
10 Walking lunges
1/2 Body weight Clean and Jerk, 10 reps

Wednesday 021030

Complete tabata intervals of:
Squat
Glute-ham developer sit ups
Pull-ups
Push press
Row

Notes:
1. The Tabata interval is 20 seconds of work followed by
10 seconds of rest, repeated 8 times.
2. Take any break you need between exercises.
3. Total the weakest intervals from each of the 5 exercises for score.
4. On the rower, measure the intervals by calories, not meters.

Tuesday 021029

1000 meter Row
Snatch 10-10-10-10-10 reps
1000 meter Row

Monday 021028

Rest day

"Is this one of those workouts that make you puke?"
-CrossFit Athlete

IronMInd sells strength-training equipment and publishes a journal, Milo.
Everything Dr. Strossen and IronMind has put together has been reputable,
interesting, and valuable. Read through their site carefully and certainly
order a catalog. The IronMind catalog is arguably the best catalog in the
fitness industry. At www.ironmind.com check out the list of institutional
clients to see what kind of reputation this small company has.

Sunday 021027

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

Three round for time of:
1 Rope climb
10 Push press

Kettle Bell Swing, 2 minutes

Saturday 021026

Run 800 meters
Rest
Run 800 meters
Rest
Three supersets of:
Sit-ups
Back Extensions
Rest
Bench Press 10-10-10-10-10
Rest
Jump rope"double unders", ten minutes

Friday 021025

Pull-ups, max reps
800 meter Run
Pull-ups, max reps
400 meter Run
Pull-ups, max reps
200 meter Run

Thursday 021024

Rest day

"Trying to be number one and trying to do a task well are two different things."
Alfie Kohn

Ken Mannie on the machinery and mechanics of speed improvement.
Coach Mannie is strength/conditioning coach at Michigan State University.
http://www.i-a-r-t.com/articles/fitness-exercise-articles.html

Wednesday 021023

Four rounds for time of:
2 Rope climb
25 Wall Ball
1/2 Body weight Muscle Snatch, 15 reps
20 inch Box jump, 20 reps

Tuesday 021022

For time:
800 meter Run
Glute Ham developer Bench Press* 15-15-15-15-15 reps
800 meter Run

(*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.)

Notes:

1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.

Monday 021021

Three rounds for time of:
15 Muscle Snatch
20 inch Box jump, 15 reps
15 Back Extension

Our best will:
Snatch 2/3 body weight.
Jump 26" box.
Back extension/Glute-ham raise with 20 pound medicine ball.
Complete three rounds in ten minutes.

Sunday 021020

Rest day

"The will to win is not nearly as important as the will to prepare to win."
Bobby Knight
(1940-, American Basketball Coach)

Saturday 021019

Bench Press 5-4-3-2-1 reps

Increase weight at each set.
Take long break between sets.
Go for max weight at each lift.

Stretch.

Friday 021018

Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat
Pull-ups
Push-ups
Sit-ups

If you transition from one exercise to the next in ten seconds,
this is a twenty-minute workout. For all but the best athletes
this will be all but impossible.

Transition from one exercise to the next as quickly as you can.
One-minute maximum transition break! No ranking will be
considered for total time that exceeds twenty-four minutes.

Ranking is based on least number of meters in each of eight
rowing intervals, and least reps in each of eight intervals for
each of the other four exercises.

Thursday 021017

Five sets of the triple,
Sit-up
Back extension
Bench-press 5-10RM

Move methodically, deliberately, with precise SLOW movement.
Don't hurry; minimize the cardiovascular quality.
This is strength training only! Make each effort a serious challenge.

Wednesday 021016

"The secret of getting ahead is getting started. The secret of getting
started is breaking your complex overwhelming tasks into small
manageable tasks, and then starting on the first one."
Mark Twain
(1835-1910, American Humorist, Writer)

Tuesday 021015

Three rounds for time of:
Dips, max reps
Walking lunges, 20 steps
1/3 Body weight Push-press, max reps
Walking lunges, 20 steps
Hanstand Push-ups, max reps
Walking lunges, 20 steps

Monday 021014

Three rounds for time of:
20 inch Box jump, 25 reps
15 Power clean
Rest 1 minute

Fit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean

Sunday 021013

Perform 3-5 rounds of this circuit:

800 meter Run
15 Power clean
Rest

Saturday 021012

Rest day

“The best way out is always through”
- Robert Frost

A history of gymnastics rings:
http://www.gymmedia.com/ghent2001/appa/rings/history_ri.htm

Friday 021011

Jump rope for two minutes rest for one minute.
Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise.
Go for it!!

If you have considerable jump rope experience,
"double under" for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.

Thursday 021010

Back squat 5-3-1 reps
Deadlift 5-3-1- reps
Bench press 5-3-1 reps

Rankings are based on total weight divided by body weight.

Wednesday 021009

For time:
10 Power clean
500 meter Row
7 Power clean
500 meter Row
5 Power clean
500 meter Row
3 Power clean
Notes:

Can you Powerclean at bodyweight and row sub 1:30 500's?

Tuesday 021008

Rest day

"The more you know the less you need to say."
Jim Rohn
(American Businessman, Author, Speaker, Philosopher)

Rowing ergometer tips:
http://www.rowingact.org.au/SDO/Rowing_erg_tips_Novice_Msts.htm

Monday 021007

Three rounds for time of:
15 Deadlift: Body weght
500 meter Row

Sunday 021006

Back extension 15-15-15 reps
Thruster 20-15-10 reps
1000 meter Row

Notes:
Back extensions are Snake or wave up
Thrusters max weight each set

Saturday 021005

Clean and Jerk 15-12-9 reps
Snatch 15-12-9 reps

Climb a thousand to two thousand foot climb
on your mountain bike or road bike.

Friday 021004

"The ambitious will always be first in the crowd; he presseth forward,
he looketh not behind him. More anguish is it to his mind to see one
before him, than joy to leave thousands at a distance."
Akhenaton
(1375 BC, Egyptian King, Monotheist)

Paleo Diet recipes:
http://www.panix.com/~paleodiet/list/ Cool!

Thursday 021003

2000 meter Row
Rest for 2000 meter time
1000 meter Row
Rest for 1000 meter time
500 meter Row

or

800 meter Run
Rest for 800 meter time
400 meter Run
Rest for 400 meter time
200 meter Run

Wednesday 021002

Kettlebelll Swing, 1 minute
Glute-ham develop sit-up, 1 minute
Rest
Perfrom 3-5 rounds for time of:
10 Thruster
12 L-Pull-ups
Rest
Glute-ham develop sit-up, 1 minute
Kettlebelll Swing, 1 minute

Tuesday 021001

Squat with weight 20-10-5-3-1- reps
Then,
Three rounds each for time of:
Three minute stand on bike at 70 rpm
2 Rope climb
20 Sit-ups
15 Back extensions