Friday 030131

Complete as many rounds in 30 minutes as you can of:
1 mile Bike
10 Pull-ups
135 pound Bench Press, 15 reps

Thurday 030130

Four rounds for time of:
15 Dips
1/2 Body weight power cleans, 12 reps

Wednesday 030129

Row 5K

Tuesday 030128

Rest Day

"We forfeit three-quarters of ourselves in order to be like other people."
Arthur Schopenhauer

Dan John is the man! - http://danjohn.org/

Monday 030127

Complete as many rounds in 20 minutes as you can of:
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run

Sunday 030126

Five rounds for time of:
5 Handstand push-ups
15 Jump rope "Double Unders"

Saturday 030125

Front Squat 3-3-3-3-3-3-3-3-3-3 reps

Monday 030120

Rest day

"Go home - Get 25-30 dips - then
come back in here and you will have
about 3 dips on my rings." - Greg Glassman

The evolutionary argument for the Paleolithic Diet
is powerful, sound, and compelling. We will regularly
return to this thread. It is well worth the time to
bookmark this link and explore its reaches until
you are intimate with the details of this perspective
http://www.beyondveg.com/cat/paleodiet/index.shtml

Sunday 030119

Repeat this circuit three times with no rest. Push hard;
make each set a worthy effort. Use your judgement
on the reps. Great athletes will make each set a challenge
and execute the movements with great control and technique.

Max heart rates are readily available here. For you fighters, this is a fight.

Bike a fast mile

Sit-ups

Back extension

Max set of pull-ups

Bench press @ body weight

Upright row @ 1/3 body weight

Push-ups

Saturday 030118

Complete a full Tabata interval of:
Row
Squat
Pull-up
Push-up
Sit-up

You get a minute rest between each exercise.

Friday 030117

For time:
500 meter Row
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
500 meter Row

Choose a weight on the deadlift, which you can complete 15 reps but not 16.

Thursday 030116

Rest day

"The fight is won or lost far away from witnesses—
behind the lines, in the gym, and out there on the road,
long before I dance under those lights."
-Muhammad Ali

Dr. Winett publisher of Master Trainer on intensity
versus volume of cardiovascular training. We've seen
Dr. Winett several times in other links.

http://www.ageless-athletes.com/aerobics_and_health.shtml

Wednesday 030115

Stretch: back, hips legs, chest, shoulders.

Complete a max set of:
Sit-up
Back extension
Knees to elbow
Squat
Dip
Pull-up
Deadlift
2000 meter Row

Stretch: back, hips, legs, chest, shoulders.

See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.

Tuesday 030114

2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump rope

Complete 12-10-8-6-4 reps of:
1/2 Body weight sumo deadlift high pull

2 minutes of jump rope
50 Ring dips
2 minutes of jump rope

Can you complete this in 20 minutes?

Monday 030113

Complete as many reps in 30 minutes as you can of:
Rope Climb
Push-up

The objective here is to climb and push
until you can do neither. Thoroughly exhaust
both functions within 30 minutes. Report the
details of the experience both today and
the effects tomorrow.

Count the number of trips up the rope
(the CrossFit rope is a 13' "shorty") and
the number of push-ups within the half hour.
Remember the CrossFit push-up is a very
rigid body, deep, controlled movement.
No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Sunday 030112

Rest day

"The question is not whether we will die, but how we will live."
Joan Borysenko

Clarence Bass got his Kettlebell and injured
himself for months within minutes.
All new movements need to be explored gently,
incrementally, and in the absence of all ego.
http://www.cbass.com/KB_Blast.htm

Saturday 030111

For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 reps

Notes:

1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

Friday 030110

For time:
Max set of pull-ups
800 meter Run
Max set of pull-ups
400 meter Run
Max set of pull-ups
200 meter Run

Thursday 030109

Run one minute turn around and run back. "1 in/1 out"

Rest as needed.

2minutes of Kettlebell Swing
Rest 2 minutes
90 Seconds of Kettlebell Swing
Rest 90 seconds.
60 Seconds of Kettlebell Swing,

"1 in/ 1 out"

Notes:

1. For 1in/1out, set watch to continuous
countdown mode for one minute. It will beep
every minute in this mode. Start run and
make mental note of location at turn around.
Push hard enough that you cannot make it
back in one minute, i.e., done right you
come in "late."
2. Work with toughest Kettlebell you can
for all three sets.
3. Try for same one minute "outspot" on
second run. Again record time "late" on return.
Compare to first run.
4. If you don't want to run substitute
500 meter row or 5 minutes stairclimb
or 5 minute cycle.

Wednesday 030108

Rest day

"Action may not always bring happiness;
but there is no happiness without action."
-Benjamin Disraeli

Tuesday 030107

Complete two minutes each of:
20 inch Box jump
Walking lunge
Bike Sprint
Squat

Rest 5 minutes, repeat

Monday 030106

Four round for time of:
1/2 Body weight sumo deadlift high pull, 15 reps
Run 400 meters

Sunday 030105

Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata Squats

Notes:
1) The Tabata Interval is 20 seconds of work
followed by 10 seconds of rest, repeated 8 times.

2) Take the lowest number of squats from all
8 work intervals as the score for each Tabata effort.

3) Add the three scores from each effort
for a total score for the workout.

4) 60 is a good score.

Saturday 030104

Rest day

The art of war is simple enough.
Find out where your enemy is.
Get at him as soon as you can.
Strike him as hard as you can,
and keep moving.
Ulysses S. Grant (1822 - 1885)

Cruise around www.sportsci.org.

Friday 030103

Three round for time of:
45 pound Front squat, 50 reps
20 Pull-ups
20 Dips

Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set
break it into several with minimal rest.
3. Squat to a 10" box or platform.

Thurday 030102

Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right leg

Hollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.

Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.

One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.

Wednesday 030101

30-25-20-15-10 reps of the couplet:
20 pound Medicine ball clean
1/2 Body weight assisted pull-up

Today's workout is a simple yet elegant whole body circuit.
Record and report your total time for all five rotations.
FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.