Day of Death
45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments!

Wednesday

"Karen"

For time:
150 Wallball shots, 20 pound ball, 10 foot target

"Angie"

For time:
Pull-ups 100
Push-ups 100
Sit-ups 100
Squats 100
Post time to comments.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Squat clean 1-1-1-1-1-1-1 reps

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

"Ryan"

Five rounds for time of:
7 Muscle-ups/ 28 pullups/dips
21 Burpees

Post time to comments.

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Back Squat 5-5-5-5-5 reps

Post loads to comments.

The new schedule in which I will be posting for us will be a 4 day on, 3 day off schedule, that keeps our fridays-sundays free, and also gives us a good rest after a hardcore week of working out. Please post to comments! B

Anyone still following our blog, it will be up and running strong again on monday, hectic times have slowed the progress, but its time to get serious again! Full workouts, videos, and comments start back up, any questions please post!!!

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Rest Day

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

This was the Team Pursuit Podium; we took 3rd.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Wednesday

Rest Day

Tuesday

Run 3K.

Post time to comments.

Monday

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 6/25/08

Sunday

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments. Compare to 7/28/08

Note: you may want to scale down the weights...or that might be plainly obvious.

Saturday

Rest Day

Friday

Deadlift 3-3-3-3-3 reps

Thursday

Back Squat 3-3-3-3-3 reps

Wednesday

Push jerk 3-3-3-3-3 reps

Monday

"Nasty Girls"
3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Getting back into the swing of things here. If you can't do muscle-ups sub 3 pull-ups and 3 dips for each rep. Tomorrow we'll hit a push jerk workout and that should get us back on pace (one dya behind the main site). If you did this workout already, then take a rest day. Good to be back...time to go.

Friday

Rest Day

Thursday

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods (55 pounds - scale accordingly)
60 Sit-ups (anchored feet if you want)
70 Burpees

Wednesday

Front Squat 10-10-10-10-10 reps

Instruction - Good/Bad

Tuesday

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Monday

Rest Day!


Tha G Child and Peppy Pearl after running bleachers on Saturday morning at Wayzata High School (Marion Barber III's old stomping grounds)

Sunday

For time:

Run 800 meters
95 pound Shoulder Press, 21 reps
Run 800 meters
95 pound Push Press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Exercise Demos

Saturday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

A couple ground rules:
1) These exercises are done straight through (you do 100 pull=ups, then 100 push-ups, etc);
2) Obviously you'll have to break the sets up a little bit, do what you can;
3) Sit-ups should be unanchored (hands behind your head or clasped in front, but always touching your body;
4) Typical rules apply to squats (have a bench or box to touch down on - no resting)
5) Watch your hands on the pull-ups, might want to try gloves, I've lost some calluses hitting 100 pull-ups.

I think that this is one of the best measurements of gymnastic (body weight) endurance and work ability. It will not feel great, but you will upon completion. How many people wake up on a Saturday morning and think, "I just might go move my body through several painful positions...400 times?"

Friday

"Helen"

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Here's some average data courtesy of the crossfit main site:

median all (509 reporting): 10:40
median women (38 reporting): 12:11

Top Male Time = 7:10
Top Female Time = 8:43

I'm going to try something new on the KB/DB swings, by grabbing the weighted end of the DB. Feel free to experiment with this, see if you like the workout more than gripping the handle/shaft of the DB.

Mike adds: Compare to 7/22/08 workout; on that date, we did as many rounds of Helen as possible in 20 minutes (one caveat being the KB swings were with 45#, not 55#). Try to "beat" your per round time from 7/22.

Thursday

Rest Day...well earned
















This is Captain Steve McGregor, currently serving with the 101st in Iraq, one of the fittest men I know. Also, on the left an example of the vehicle that ran David over last December.

P.S. 95% chance this picture is totally posed (as are virtually all cool looking military pictures).

Wednesday

Deadlift 1-1-1-1-1-1-1 reps

Form, form, form, form, make it count. Get warmed up, and then hit those heavy perfect reps. Myself, I will be aspiring to catch BP and his monstrous weight fom the crossfit total.

Tuesday

Ok folks, so in all the upheaval of this past weekend we are a couple days off schedule (BP thanks for holding the group/schedule together). Therefore, I propose that for Tuesday's workout you choose from one of the two workouts presented. Upon completion we will be one day behind the crossfit main site once again.

Option #1
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

This means you do one 15 rep round, one 12 rep round, and one 9 rep round. If muscle ups are still outside the rewalm of attainability (15 is insane) substitute 3 pullups and 3 dips for each MU (yes that does mean that you will be doing 45/45, 36/36, and 27/27) it sucks, no way around it.

Option #2
"Tabata Something Else"

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.

Now, if you followed BP's post for today or like me you did Option#1 today then you have definitely had your share of pullups, so I'm going to recommend that we substitute rowing for calories (switch the setting to calories and go for the 20sec). BP I know you do not have access to an erg, so I'm afraid you might be stuck with Summo Deadlifts again. Also, the form requirements on the pushups is that you touch your chest to the floor, do them from your knees if you have to, but go deep. The situps should be performed with unanchored feet, going all the way down till your shoulders blades touch the ground; your hadns can be behind your head or clasped in front of you but still touching your body (i.e. chest or stomach). Squats should be the full range of motion body weight only (drop it like it's hot onto a 20/24" bench/box of some sort). I recommend bringing some paper to keep track of your total reps on each of these movements.

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments

REST DAY!

Sorry about losing all our websites, and helpful info!!!! Please go back on and add what you would like to the blog!

Fridays workout is published to post at midnight on thursday.

David, 

I have changed the blog to allow ANYONE to post comments, anyone you know encourage them to post there times/weights/reps. i would like to get a dozen or more on here consistantly to keep everyone pumped to push themselves harder!

Mike, 

Enjoy your vacation, im gonna make sure the week you come back is the week from hell!

BP

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Tuesday

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95# Squat Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95# Squat Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95# Thrusters, 10 reps
20 Pull-ups

Couple fine points to make. I've included the videos below for the hip/back extension and the GHD (Glute ham developer - refers to the "bench" they do the exercise on) situps. I did a little bit of reading and Coach (Glassman = Crossfit founder) recommended that he would not even allow a situp monster to do more than a set of 10, followed by a set of 6 or so intially. There are multiple reports of serious injury, especially among females (not sure what the correlation is).

Therefore I propose two things:
1) We start doing the complete official warmup when at all possible (I recant my previous statements); because the warmup will develop our GHD situps...

2) We do the first round exactly as RX'd, but then for the following rounds with much higher numbers we move to a normal Back extension machine, and situps on a decline situp bench. Both of these machines are pretty common features in most gyms.
The hip/back extensions can be done on the GHD, but I strongly rec only trhe first set for the situps and then trasition to the declin bench.

Monday

Run 5 K

Post time to comments.

Sunday

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

In the absence of a rope (which most people probably don't have) I recommend towel pull-ups, at least 15 reps per round. If possible alternate which hand is higher. Also, try not to wrap your hands in the towel, force yourself to grip the towel.

Hang Clean Instruction

Towel Pull-Ups - Demo and Variations

Saturday

Rest Day: Enjoy

Friday

"Karen"

For time:
150 Wallball shots, 20 pound ball

Wednesday

Squats
5-5-5-5-5

Major concentration on pure/perfect form and massive weight. Form is most important, but push hard.

Tuesday

FYI - adding a few pictures to the blog so that people can put faces to names...this is David (aka Captain America) with his wife, Erin, at a wedding last May.


Rest Day

Note: we are now experimenting with a 3 day on, 1 day off schedule. Please let us know what you think... (i.e. Brandon, David and his wife, Erin, and I will talk to each other about whether we like the new format!)

Monday

"Griff"

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Friday or Saturday

Brandon's Cycling Workout (bpm = beats per minute)

15 min warmup, just spinning the legs. about 130 bpm
1x 5 min around 150bpm
6 min above 165bpm
1 min @ 150bpm
6 min above 165bpm
1 min @ 150bpm
6 min above 165bpm
1 min @ 150bpm
6 min above 165bpm
1 min @ 150bpm
6 min above 165bpm
15 min cooldown

Thursday

Overhead squats (OHS) at and burpees; three rounds of 21-15-9

Men: OHS @ 65#
Women: OHS @ 45#

OHS Instruction:
http://www.youtube.com/watch?v=lEeYGEIfsu0

Burpee Instruction:
http://www.youtube.com/watch?v=Zxe2dgTLaIE

Wednesday

Wednesday
Box Jumps
Pull-ups
Ball Slam
Summo-Deadlifts High Pull (SDHP)





All exercises are conducted in a tabata round (20 sec of exercise followed by 10 sec of rest, repeated a total of 8 times - total = 4 min of each exercise).

I recommend:
1)On the box jumps you pick a height between 20-24";
2) Same story on the pull-ups work the kip;
3) On the ball slams make sure you keep your head up, don't let it sink down and leave you staring at the floor, pick a point in front of you and focus. Also find a ball without a lot of bounce if possible, if not then do not let the ball bounce above your knees;
4) For the summo deadlifts you want to do them over the tail end of a bench/box so that you ensure you go down far enough....guys I rec 95#, ladies 55-65#
5) 1 min rest between each of the exercises is appropriate, but keep it a slim minute.

For record's sake keep track of your total reps throughout the whole workout and post correlating scores.
Any questions or comments let 'em rip, otherwise, enjoy and we'll see you on the other side.

Tuesday

Linda
1. Deadlift: 1.5BW
2. Bench: BW
3. Clean: .75BW

Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time

http://www.youtube.com/watch?v=NjKmixUNxQg

Now this workout may require some serious scaling of weights, not to worry we just have to get better by the next time we do the workout.

Monday

Men: practice muscle ups (working the false grip)

http://youtube.com/watch?v=0SSKgxdAoLM

Ladies: sets of the flexed arm hang (at least 5 sets of at least 10 sec a piece) all with an eye towards being able to do pullups

http://youtube.com/watch?v=5ddvpfUB1jU

Yesterday Courtney and i did a workout of weighted pullups 1-1-1-1-1-1-1-1 reps, for a total of 8 reps.... I think that is what they mean when they do that.. let me know if that is correct.

Courtney's weight was BW Minus 20lbs

Brandon's weight was BW + 45lbs

Todays workout was by far the hardest workout to date. We already did a workout like what was going to be posted for today yesterday, so we jumped on to Tuesday's workout.

Tue: (w/m) Linda (aka 3 bars of death) Deadlift 1.5BW, Bench BW, Clean .75BW; reps of 10,9,8,7,6,5,4,3,2,1 for time;

http://www.youtube.com/watch?v=NjKmixUNxQg

As David said this workout may require some serious scaling of weights, not to worry we just have to get better by the next time we do the workout. HE WAS NOT JOKING!!!!

I would recommend scaling the weight down quite a bit this time to keep form.. I went pretty heavy,( thinking that what the workout calls for is what i will do) and now my shins look like hamburger. Next time we can go up.

Brandon 26:30

Deadlift- 225lbs for first two sets, then down to 205lbs for last 8

Bench- 185lbs for first 3 sets, down to 175lbs for 2 more sets, and 155lbs for last 5 sets

Clean- 135lbs for all 10 sets.

Courtney 25:50

Deadlift- 95lbs all 10 sets

Bench- 70lbs all 10 sets

Clean- 65lbs for 3 sets, 55lbs for last 7 sets.

Hardest workout of all time. I literally could not lift my hands to my mouth to drink water for the first half hour after the workout... And got to swallow back down the granola bar that I had eaten about 2 hours prior.

B

Homemade CrossFit Rings

I will post more pics when they are finished but this is the first stages.

It helps that I have access to welders, torches, heavy machinery, etc,  and a brother that has his certifications for just about anything that has to do with metal. 

We used a 1 inch rod (oilfield scrap metal) tacked it to a 5 1/2 inch diameter piece of casing(more oilfield scrap). 

We tacked the rod to the casing using the welder. With an acetylene torch we heated the rod red hot and bent  it around the casing.

Once the rod has been wrapped around the casing in 4 complete circles we used the cutting torch to cut the rod into four separate pieces.

After they are cut we slide the pieces off the end of the casing, mash the two end together with a bench vice and use the wire feed welder to tack the ends together.

This is NOT the finished product but its a start . New pics will be up within the next two or three days!

Overall cost probably is around 20 per set. mostly for the acetylene to heat the rod..

Friday

Clean 3-3-3

Thursday

Row 1000m, 50 x Sit-ups, 50 x Lunges
Row 800m, 40 x Sit-ups, 40 x Lunges
Row 600m, 30 x Sit-ups, 30 x Lunges
Row 400m, 20 x Sit-ups, 20 x Lunges
Row 200m, 10 x Sit-ups, 10 x Lunges

For Total Time
Note: the lunges are simple body weight lunges; i.e. no weights held in hand or overhead.
http://youtube.com/watch?v=_mGndbK9J4Y

Wednesday

400M Run
21 x Kettlebell Swings (Men: 45# Women: 35#)
12 x Pull-ups

As many rounds as possible in 20 minutes.

If you do not have access to a kettlebell, use either:

1) A 45# plate (ideally the kind with holes in them that allow for carrying the weight easily; or
2) A dumbbell

http://youtube.com/watch?v=4CAeO8OUkvs

Tuesday July 22, 2008

Mixmaster Mearl - 15:30 (20# med. ball)

David - 8:14 (brutal,took an hour to recover)

Erin - 5:03 (20 WB shots)

Brandon 11:58 
Courtney 12:04  BW X 10 on deadlift and 5 X 30 with 18# medicine ball. Courtney did 8# MB

Nice work, fellas!  I'm looking forward to tomorrow!

10K Run

Brandon - 46:30
Mike - 48:30

I wore a heart rate monitor, and I was never below 165.  For the last half or so, I was running between a 175-185, so I am clearly out of shape, considering we were running 8 minute miles...lot's of work to do!


Mix

July 21-25

M = (metabolic conditioning day) Run 10K long slow run

T = (gymnastic/weightlifting day) 30 Wall Ball Shots (15-20lbs @ 10-15 ft); 5 x 10 of BW Deadlifts total of 5 rounds for time

W = (metcon/gymnas/weight day) 400m run, 21 x KB Swings, 12 x Pull-ups as many rounds as possible in 20 min

R = (metcon/gymnas day) Row 1000m, 50 x Sit-ups, 50 x Lunges; Row 800m, 40 x Sit-ups, 40 x Lunges; Row 600m, 30 x Sit-ups, 30 x Lunges; Row 400m, 20 x Sit-ups, 20 x Lunges; Row 200m, 10 x Sit-ups, 10 x Lunges for total time

F = (weight day) Clean 3-3-3

I wanted to start a blog so that i would be able to keep up with the updates of daily life. Friends, family, and others are welcome to stop by and share a word or two!