Monday, December 31, 2012 - Workout

3 Rounds Standard Warmup

then

Endurance Workout

New Year...New You - GTXSC Challenge

On Jan 2 we will begin a 45 day challenge that will help all of you transform your lives. Up to this point we have primarily focused on learning to move, getting stronger, and getting faster. This challenge will take it a huge step further by adding in nutrition.

The challenge will comprise of three parts -
- 60% of the scoring will be based on 6-8 benchmark workouts
- 25% of the scoring will be based on improvements in body composition
- 15% of the scoring will be based on logging everything you eat for 45 days

Here are the rules -
- you must come to either the 12/31, 1/2, 1/3, or 1/7 workouts to get your beginning measurements and receive a copy of the rules.
- you must be at the workout on 1/7, 1/9, and 1/10 to do the starting benchmark workouts or arrange to make them up that week.
- you must be at the 2/18, 2/20, and 2/21 workouts to complete the same benchmark workouts again.
- you must pay your entry fee for the competition by the end of January (100% of the money is going back to the 1st, 2nd, and 3rd place athletes in the competition).
- you must write down everything you eat for the entirety of the challenge. I would prefer that your food logs be posted to the website on a daily basis, but if you are unable to do that you may turn in hard copies at least once per week at the workouts. If you choose to turn in hard copies you must still write down everything as you eat it and not wait until the day you turn it in and try to remember everything.
- you can follow whatever eating plan you would like as long as you write everything down. You will not be penalized for making poor eating choices, but you will definitely be penalized if you don't write something down that you ate, or fail to turn in a food log.

That's it! The rest is optional, but highly recommended-
- consistently attend workouts during the 45 days.
- we highly recommend you follow the whole9's whole30 program for the nutrition portion. You can read the details here: http://whole9life.com/2012/08/the-whole30-program/
- There are definitely other programs that will work, but based on years of experience and trying lots of different things, this is what we recommend.

The scoring will be covered in detail over the next week.

Thursday, December 27, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Group Warm-Up

Then

For Time:
Group Workout

Wednesday, December 26, 2012 - Workout

We may workout inside depending on temperature and wind.

2 Rounds Standard Warm-Up

Then

For Time:
50, 40, 30, 20, 10 -
- Double Unders
- Sit-Ups
- Squats

Post time and any mods to comments

December 24, 2012 - Workout

2 Rounds Standard Warm-Up

Then

"Twas the Day Before Christmas"
- 1 Hundred Meter Sprint
- 2 Man-Makers, 100m Sprint
- 3 Burpees, 2 MM, 100m Sprint
- 4 Ground to Overhead (95/65), ...
- 5 Rows on Rings, ...
- 6 Front Squats (95/65), ...
- 7 Push-Ups
- 8 Sit-Ups
- 9 Box Jumps
- 10 Kettlebell Swings
- 11 Burpees
- 12 SB Get-Ups

Holiday Schedule

Sunday, Dec 23 - No workout
Monday, Dec 24 - 8:30 AM (no evening wod)
Wednesday, Dec 26 - 6:30 PM
Thursday, Dec 27 - 6:30 PM
Sunday, Dec 30 - No workout
Monday, December 31 - 3:30 PM

Thursday, December 20, 2012 - Workout

3 Rounds Standard Warm-Up

Then

For Time:
5 Rounds -
- 50m Bear Crawl
- 25 Sit-Ups
- 25 Kettlebell Swings

Post time, KB weight, and any mods to comments.

Wednesday, December 19, 2012 - Workout

2 Rounds Standard Warm-Up

then

Today is day 100 of the double under challenge we started back in September.  As promised, we are finishing the 100 days with the following workout in honor of the Disposable Heroes Project:

DHP WOD

- 50 Double Unders
- 50 Burpee Pull-Ups
- 50 OH Walking Lunges (45#/25#)
- 50 Double Unders

Post time and mods to comments.

Monday, December 17, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Hang Power Clean (2, 2, 2, 2, 2)

then

For Time:

4 Rounds -
- 200m Run
- 30 Walking Lunges
- 20 Box Jumps
- 10 Hang Power Cleans (60% 2RM)

Post HPC 2RM, time and and mods to comments.

Sunday, December 16, 2012 - No Workout

Workout cancelled due to impending weather.

Thursday, December 13, 2012 - Workout

3 Rounds Standard Warmup

Then

Practice: Push Jerk

Then

For Time:
21-18-15-12-9-6-3-
- Hang Power Cleans (95/65)
- Shoulder to Overhead (95/65)
- Back Squats (95/65)

Each round should be completed without setting the bar down. Every time you set the bar down perform 3 burpees (including between rounds).

Post time and weight to comments.

Wednesday, December 12, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Bent Over Row (2, 2, 2, 2, 2)

then

For Time:

3 Rounds -
- 400m Run
- 10 DeadLifts (275/205)
- 20 Push-Ups
- 30 Double Unders

Post BOR 2 RM, time, DL weight, and any mods to comments.

Monday, December 10, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Group Warm-Up

Then

2 rounds of AMRAP in 7 minutes -
- 100m Sandbag Sprint
- 3 Sandbag Get-Ups
- 5 Sandbag Squats
- 7 Sandbag Lunges

Rest 3 minutes between rounds.

Post group warm-up result, total and partial rounds to comments.

Sunday, December 9, 2012 - No Workout

We will not have our usual Sunday morning 6 am workout. See you guys on Monday night.

Thursday, December 6, 2012 - Workout

2 Rounds Standard Warn-Up

Then

Review Power Clean and Front Squat

Then

For Time:
- 800m Run
- 1 Power Clean, 10 Front Squats (155/105)
- 2 Power Cleans, 9 Front Squats
.
.
.
- 10 Power Cleans, 1 Front Squat
- 800m Run

Post time an weight to comments.

Wednesday, November 5, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Group Warm-Up

Then

3 Rounds (Each in 5 minutes) -
- 400m Run
- 25 Push-Ups
- AMRAP Air Squats

Rest 90 seconds between rounds.

Post group warm-up results, total number of air squats and any mods to comments.

Monday, December 3, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Bent Over Row (3, 3, 3)

Then

For Time:

Seven Rounds -
- 7 Deadlifts (305/220)
- 1 Gasser Sprint
- 15 Pull-Ups

This is a workout borrowed from CrossFit Football called Tillman in honor of NFL Linebacker, Pat Tillman who left his career to serve in the US Army and was killed in Afghanistan.

Post GWU results, BOR weights, DL weight, and any mods to comments.

Thursday, November 29, 2012 - Workout

Happy Birthday Pastor James!!!

2 Rounds Standard Warm-Up

Then

Strength: Bent Over Row (5 x 5)

Then

For Time:

Pastor's 61 -
- 61 Double Unders (200 Singles)
- 61 Burpees
- 61 Sit-Ups
- 61 Jumping Lunges (scale: Walking Lunges)

Post BOR weight, time, and any mods to comments.

Wednesday, November 28, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Practice: Pull-Up Strength

Then

4 Rounds, each in 4 minutes
- 200m Sandbag Run
- 20 Sandbag Squats
- AMRAP Kettlebell Swings or Box Jumps (2 Rounds of Each)

Rest 2 minutes between rounds

Post Total number of reps, KBS weight, and BJ height to comments.

Monday, November 26, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Back Squat (5, 3, 1+)

Then

AMRAP in 20 Minutes -
- 400m Run
- 10 Pull-Ups
- 20 Push-Ups
- 30 Squats

Post BS AMRAP weight and reps, number of rounds and any mods to comments.

Sunday, November 25, 2012 - Workout

2 Rounds Standard Warm-Up

Then

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 -
- Shoulder to Overhead (95/65)
- Walking Lunges
- Knees to Elbows (or 2x Sit-ups)

Post time and mods to comments.

Friday, November 23, 2012 - Workout

3 Rounds Standard Warm-Up

Then

Review: Squat Clean

Then

For Time:

"The Turkey's Revenge"
- Run 1 Mile

21/15/9
- Squat Cleans (95/65)
- Ring Dips

- Run 1 Mile

This is a famous CrossFit workout called Elizabeth with 1 mile runs added before and after to spice things up a bit.

Post time, weight, and any mods to comments.

Wednesday, November 21, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Team Workout:
- 10 min to find combined 1 RM Deadlift
- With 25% of combined DL on the bar team farmer carry 200m
- AMRAP in 10 minutes of Deadlifts while partner holds a plank. Everytime you fail on the plank switch places.

Post combined DL max, weight used for the workout and total number of DL's to comments.

Monday, November 19, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Push Press (5, 3, 1+)

Then

For Time:
30 - 20 - 10 -
- Pull-Ups
- Ground-to-Overhead (95/65)

Post PP AMRAP weight and reps, time, G2O weight and any mods to comments.

Thanksgiving Week Schedule

Monday - 6:30 PM
Wednesday - 3:00 PM
Friday - 8:30 AM
Sunday - 6:00 AM

Sunday, November 18, 2012 - Workout

2 Rounds standard warm-up

Then

Review and Practice: Overhead Squat

Then

For Time:

5 Rounds -
- 400m Run
- 15 Overhead Squats (95/65)

Thursday, November 15, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Back Squat (3, 3, 3+)

then

For Time:

4 x 30/30 of the following -
- Burpees
- Kettle Bell Swings (50/35)
- Box Jumps (24/20)
- Jumping Lunges

Perform each movement for 4 rounds of 30 seconds on followed by 30 seconds of rest.  We will have a 2 minute rest between each movement.

Post BS AMRAP weight and reps, total reps for each movement, and any mods to comments.

Wednesday, November 14, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Skill Work: Knees to Elbows

Then

For Time:
- 800m Run

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 -
- Double Unders (3x Singles)
- Sit-Ups

- 800m Run

Post time and mods to comments.

Monday, November 11, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Push Press (3, 3, 3+)

then

For Time:

4 Rounds -
- 400m Run
- 10 Pull-Ups
- 20 Push Press (75/45)
- 30 Squats

Post group warm-up results, Push Press AMRAP reps and weight, time, push press weight, and any mods to comments.

Sunday, November 11, 2012 - Workout

1 Round Standard Warm-Up

then

Death by Back Squats -

at 1:00 perform 1 Back Squat (155/105)
at 2:00 perform 2 Back Squats
...
...
...
at 20:00 perform 20 back squats

Continue this pattern until you cannot complete the prescribed reps within that minute.

Post total reps or last successful round and BS weight to comments.

Thursday, November 8, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Back Squat (5, 5, 5+)

Then

3 Rounds, each in 4 minutes-
- 400m Run
- 10 Hang Power Cleans (135/95)
- AMRAP Sit-ups

Post BS AMRAP weight and reps, PC weight, and total number of sit-ups to comments.

Wednesday, November 7, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

AMRAP in 20 Minutes of:
- 6 Pull-Ups
- 9 Box Jumps
- 12 Kettlebell Swings

Post group warm-up results, total and partial rounds, and any mods to comments.

Monday, November 5, 2012 - Workout

New Time - Tonight workout starts at 6:30!

2 Rounds Standard Warm-Up

Then

Strength: Push Press (5, 5, 5)

Then

For Distance:
- Run 30 Seconds
- Run 60 Seconds
- Run 90 Seconds
- Run 120 Seconds
- Run 150 Seconds
- Run 120 Seconds
- Run 90 Seconds
- Run 60 Seconds
- Run 30 Seconds

Rest 30 seconds between each interval.

Post push press AMRAP weight and reps, and total distance for workout.

Thursday, November 1, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Back Squat (5 x 2)

Then

For Time:
5 Rounds -
- 10 Back Squats (155/105)
- 15 Knees to Elbows
- 20 Push-Ups

Post Group Warm-Up result, BS AmRAP weight and reps, and time, bs weight, and any mods to comments.
-

Wednesday, October 31, 2012 - No Workout Tonight

We will not be having a formal workout tonight because of the other activities going on at the church.

Monday, October 29, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Push Press (5 x 2)

Then

For Time:
4 Rounds -
- 400m Run
- 15 Push Press (75/55)
- 20 Burpees
- 25 Air Squats

Post Push Press 2RM, time, and any mods to comments.

Weekend Workout

To be performed some time between Friday and Sunday:

8 Rounds Tabata of -
- Push-Ups (chest touches the ground at the bottom and arms lock out on top)
- Mountain Climbers (video posted below. Count every other leg)

Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.  In other words your push-up tabata would look like this:



Note: Greg doesn't touch his chest to the ground every time, but that doesn't mean I don't expect you to.

Mountain Climbers:



Note: minimum standard  is knees touching elbows.  Ideally I'd like you to get closer to having your feet even with your hands.

Post all 8 rounds of push-ups and mountain climbers.  Do not rest more than 2 minutes between the 2 different movements.

Thursday, October 25, 2012 - Workout

2 Rounds Standard Warm-Up

then

For Time:

- 10 Pull-Ups
- 20 Walking Lunges
- 30 Sit-Ups
- 40 Squats
- 800m Run
- 40 Squats
- 30 Sit-Ups
- 20 Walking Lunges
- 10 Pull-Ups

Post times and mods to comments.

Wednesday, October 24, 2012 - Workout

2 Rounds Standard Warm-up

then

Max Hold: Plank (resting on forearms hold plank for as long as possible.  as soon as your hips drop you are finished)

then

AMRAP in 15 Minutes -
- 150m Shuttle Run (first light pole and back, second light pole and back)
- 10 Box Jumps (24"/20")
- 20 Sit-Ups
- 30 Double Unders (100 singles)

Post plank time, total and partial rounds, box jump height and jump rope mods to comments.

Monday, October 22, 2012 - Workout

3 Rounds Standard Warm-Up

then

For Time: 200m Sprint (record in your books)

For Time:
10 Rounds -
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats

Post times and any mods to comments.

Weekend Workout

To be performed between Friday & Sunday.  Post times:


Run 1 mile stopping every 1/4 mile (400m) to perform 15 burpees.  If you don't have a track available you can map out a good running path with the Google Earth free download.  Use the path feature to map a good route.

http://www.google.com/earth/download/ge/agree.html

Thursday, October 17, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Bench Press (5, 3, 1+)

then

For Time:

5 Rounds -
- 10 Power Cleans  (135/95)
- 20 Walking Lunges
- 30 Sit-Ups

Post BP AMRAP weight and reps, time, PC weight, and any mods to comments.

Wednesday, October 17, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Front Squat (5, 3, 1+)

Then

For Time:
5 Rounds -
- Run 400m
- Rest 2 minutes

Record front squat AMRAP reps and weight, and each 400m time.

Monday, October 15, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Power Clean (5, 3, 1)

Then

For Time:
- 15 Sandbag Get-Ups
- 30 Dynamic Burpees
- 15 Sandbag Get-Ups

Post PC AMRAP weight and reps, time and any mods.

Sunday, October 14, 2012 - Workout

3 Rounds Standard Warm-Up

Then

For Time:
3 Rounds -
- 800m Run
- 21 Push-Ups
- 63 Double Unders (200 Singles)

Post time and any mods to comments.

Thursday, October 11, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Bench Press (3, 3, 3+)

Then

For Time:
- 800m Run
- 50 Thrusters (45/35)
- 30 Pull-Ups

Post BP AMRAP weight and reps, time, thruster weight and any mods to comments.

Wednesday, October 10, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Front Squat (3, 3, 3+)

then

AMRAP in 15 Minutes -
- 400m Run
- 5 Hang Squat Cleans (135/95)
- 10 Sit-Ups
- 15 Double Unders (50 Singles)

Post FS AMRAP and weight, AMRAP total and partial rounds as well as squat clean weight, and any mods to comments.

Monday, October 8, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (3, 3, 3+)

Then

For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Box Jumps
- Burpees

Post time, BJ height, and any mods to comments.

Thursday, October 4, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Bench Press (5, 5, 5+)

Then

AMRAP in 12 Minutes-
- 300m Run
- 3 Power Cleans (135/95)
- 6 Front Squats (135/95)
- 9 Push Press (135/95)

Post BP AMRAP weight and reps, number of rounds including partial rounds and weight used for workout.

Wednesday, October 3, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Front Squat (5, 5, 5+)

Then

Conditioning:

For Time -
- 50 Double Unders
- 100m Sandbag Run
- 40 Air Squats
- 100m Sandbag Run
- 30 Sit-Ups
- 100m Sandbag Run
- 20 Push-Ups
- 100m Sandbag Run
- 10 Pull-Ups
- 100m Sandbag Run

Post Front Squat AMRAP weight and reps, workout time, sandbag weight, and any mods to comments.

Monday, October 1, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5 - 5 - 5+)

Then

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Pull-Ups

Post PC AMRAP weight and reps, workout time, and any mods to comments.

Sunday AM Workout Cancelled

No 6 am workout on Sunday. There is a weekend workout posted that you can do in its place if you'd like.

Weekend Workout

You can do the following workout anytime between now and Monday on your own with nothing but a stop watch and your legs.

6 Rounds -
- Run 400m
- Rest 2 min.

Post all 6-400m times trying to keep them within 5 seconds of each other.  For every second outside of 5 seconds slower or faster than your first 400 perform 1 burpee after the workout.  Hypothetical example:

1 - 1:27
2 - 1:31 - 4 seconds off, no burpees
3 - 1:26 - 1 second off, no burpees
4 - 1:34 - 7 seconds off, 2 burpees after the workout
5 - 1:41 - 14 seconds off, 9 burpees after the workout
6 - 1:35 - 8 seconds off, 3 burpees after the workout

I had a total of 14 penalty burpees, so I would rest a couple of minutes after my last 400m and then do those burpees.  If your burpees are greater than 25, just do 25.

Have a good weekend!

Thursday, September 27, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Bench Press (5x2)

Then

For Time -

50-40-30-20-10
- Double Unders
- Sit-Ups

Post 2RM Bench Press, workout time, and any mods to comments.

Wednesday, September 26, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

Strength: Front Squat (5x2)

Then

4 Rounds, each in 3 minutes:
- 200m Run
- 10 Box Jumps (24/20)
- AMRAP Deadlifts (155/105)

(3 min rest between rounds)

Post front squat 2RM, Total number of deadlifts, box height and DL weight to comments.

Monday, September 24, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Power Clean (5x2)

Then

For Time:
21-15-9 -
- Ground to Overhead (135/95)
- Bar-Facing Burpees
- Double Unders

Don't forget your books! Post 2RM Power Clean, time, PC weight, and any mods to comments.

Sunday, September 22, 2012 - Workout

2 Rounds Standard Warm-Up

Then

For Time:
4 Rounds -
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Walking Lunges

Thursday, September 20, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

For Time:
21-18-15-12-9-6-3 -
- Push-Ups
- Back Squats (95/65) (From the ground)

Perform 21 Push-Ups, power clean the bar and press it to your back, perform 21 back squats, repeat for numbers 18 through 3 reducing the reps by 3 each round.

Wednesday, September 19, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Shoulder Mob & Power Snatch

Then

AMRAP in 15 Minutes:

- Double Unders until miss
- Run 200m

(Scale: Singles)

At start begin doing double unders until the first time you mess up.  Run 100m, and then start double unders again.

Post total number of double unders to comments as well as number of rounds.

Monday, September 17, 2012 - Workout

1 Round Standard Warm-Up

Then

Group Warm-Up

Then

For Time:

- 30 Burpees
- 30 Box jump, 24/20
- 30 Pull-Ups
- 30 Kettlebell swings, 53/35
- 30 Lunges
- 30 Sit-Ups
- 30 Push press, 45 pounds
- 30 Supermans
- 30 Wall ball shots, 20/14
- 30 Double Unders

Post times and any mods to comments.

Sunday, September 16, 2012 - Workout

2 Rounds Standard Warm-Up

Then

For Time:

3 Rounds -
- 400m Run
- 15 Ground to Overhead (135/95)
- 20 Sit-Ups
- 25 Air Squats

Post times and G2O weight to comments.

Weekend Workout

2 Rounds standard warmup

Then

For Time:
100 Burpees

Make sure your chest touches the ground on the bottom and you completely open your hips, jump, and clap overhead on top.

Post times below.

Thursday, September 13, 2012 - Workout (Different Time)

Tonight's workout will be at 5:30. If that doesn't work for you there is an alternate workout posted below that you can complete on your own.

2 Rounds Standard Warm-Up

Then

AMRAP in 20 Minutes:
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Scaled - 3/6/9 and/or shortened time.

Post total number of rounds and any modifications to comments.

100 Day Double Under Challenge

Hey Guys,

I'm doing this challenge and thought some of you may want to join me.  It is a 100-day double under challenge that started yesterday.  The basics are that you do 1 double under the first day, 2 double unders the second, .... until you get to the 100th day.  It will be good practice for your double unders and supports a good cause.  It started yesterday, so today is technically day 2 and you would do 2 double unders today.



You can read more information about the challenge and purchase a package if you'd like here:

http://rxjumpropes.com/2012/08/16/dhp-and-rx-jump-ropes/

My double under deal with all of you is still on and this would be great practice for getting your free customized rope:

http://www.gtxsc.com/2012/09/double-under-deal.html

Wednesday, September 12, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

For Time:

3 Rounds - 

- 40 Double Unders

- 30 Kettlebell Swings

- 20 Overhead Walking Lunge Steps

Because of the women's conference at the church Thurs-Sat we will be holding Thursday night's class at 5:30 pm instead of the normal time of 7 pm.  I will post an alternate workout that can be done at home for those of you that can't make it by 5:30.

Monday, September 10, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Deadlift

The

AMRAP in 7 Minutes -
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups

Rest 3 minutes and repeat AMRAP

Post AMRAP weight and reps for DL and number of rounds, PC weight, and pull-up mods.

Weekend Workout

We will not have a scheduled workout this weekend, but if you would like to do one at home on your own here it is:

7 Rounds
- 7 Push-Ups (chest touches ground)
- 14 Sit-Ups (roll a towel under your lower back in place of Ab-mat
- 21 Air Squats (full depth - hip crease below the top of your knees)

Post time and mods (knees on push-ups) to comments.

Thursday, September 6, 2012 - Workout

1 Round Standard Warm-Up

then

Tabata Happiness

then

Strength: Strict Press

then

For Time:

5 Rounds -
- 400m Run
- 15 Push Press (95/65)

Post time, push press weight, and any other modifications to comments.

Double Under Deal

You may have noticed that we are doing Double Unders a lot in workouts lately.  I know many of you sub singles in, but single jump ropes are really a completely different movement and fatigue different muscles than double unders. I know sometimes all you need is a little motivation to learn something new so we are going to start a new challenge.  This will remain in affect for as long as I can afford it:

If you can demonstrate to me 35 consecutive double unders then I will buy you a custom jump rope built to your specifications from RX Jump Ropes.

Just let me know when you are ready and you can show me before or after class.  However, you only get 3 attempts and then you can't try again for a week, so make sure you are ready before you demonstrate them for me.

Wednesday, September 5, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Back Squat

then

For Time:
5 Rounds -
- 100m Sandbag Run
- 5 Sandbag Get-Ups
- 10 Dynamic Burpees

If you are able to make it a little early tonight I would like to move most (if not all) of the equipment into the container before the workout.  I will start on that process at about 6:30, but if you make it before then both sides will be unlocked and you can start moving it over.  We will need the weights, bars, and sandbags for tonight so those don't need to move until after the workout.

Tuesday, September 4, 2012 - Bike/Run

We will not have a workout today, but I will be doing my final training ride for my triathlon next weekend followed by a run both leaving from the church.  The ride will be about 10 miles and the run will be about 4-5.  If anyone is interested in joining me for both or either please text me and let me know.  I will probably start riding about 6:30 and start the run about 7.

Monday, September 3, 2012 – Workout

1 Rounds standard warm-up

Then

Time Trial: 400m Run

Then

AMRAP in 15 Minutes:
- 15 Double Unders
- 15 DB Bench Press (35/25)
- 15 Sit-Ups

Post number of rounds including partials and mods for DU's or DB's.

Sunday, September 2, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Group Warm-Up

Then

For Time: Power Clean & Front Squat Ladder (155#/105#)

10 Power Cleans
1 Front Squat
9 Power Cleans
2 Front Squats
...
1 Power Clean
10 Front Squats

Post Time and Weight to Comments.

Thursday, August 30, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Deadlift

then

For Time:
Run 5k (actually 3.4 miles)

Scale: 1.2 miles or 2.4 miles

Post your weight and number of reps for the last round of DL's and your run time and distance.

Wednesday, August 29, 2012 - Workout

1 Rounds Standard Warm-Up

then

Warm-Up: Turkish Get-Up

then

Strength: Strict Press

then

For Time:
30 / 20 / 10 -
- Kettlebell Swings
- Goblet Squats

Monday, August 27, 2012 - Workout

2 Rounds Standard Warm-Up

then

Planks and Hollow Rock

then

Strength: Back Squat

then

For Time:

- 400m Run
- 20 Walking Lunges
- 30 Box Jumps
- 40 Double Unders
- 800m Run
- 40 Double Unders
- 30 Box Jumps
- 20 Walking Lunges
- 400m Run

Sunday, August 26, 2012 - Workout

2 Rounds Standard Warm-Up

then

For Time:

"D.T."
5 Rounds:
- 12 Deadlift (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Push Press (155/105)

Post time and weight to comments.

Thursday, August 23, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up (starts at 7:05)

then

Strength: Deadlift

then

3 Rounds:
AMRAP in 4 Minutes:
- 400m Run
- AMRAP Dips, Sit-Ups, or Burpees
- 2 Minute Rest

Each round will start with a 400m run.  When you get back from the run you will do as many reps as possible of either dips (box, ring, or bar), ab-mat sit-ups, or burpees.  You will do one round with each movement, but can do it in whatever order you'd like.  Your score for the workout will be your total combined reps of dips, sit-ups, and burpees.

Wednesday, August 22, 2012 - Workout

2 Rounds Standard Warm-up

 then

 Strength: Strict Press

 then

 For Time:
21-15-9
- Thrusters (95/65)
- Pull-Ups

Monday, August 20, 2012 - Workout

2 Rounds Standard Warm-Up

then

Strength: Back Squat

then

For Time:
3 Rounds -
- 600m Run
- 20 Knees to Elbows
- 30 Air Squats

Knees to Elbows:

Details at GymnasticsWOD

Sunday, August 19, 2012 - Workout

2 Rounds Standard Warm-Up

Then

2 min. AMRAP - 1 Arm Kettlebell Swings

Then

10, 9 , 8, 7, 6, 5, 4, 3, 2, 1
- Front Squats (135/95#)
- Box Jumps (30/24")

Post times, front squat weight, and box jump height to comments.

Thursday, August 16, 2012 - Workout

1 Round Standard Warm-Up

then

Group Warm-Up

then

Strength: Deadlift

then

AMRAP in 12 Min.
- 200m Sprint
- 6 Deadlift (225/135)
- 12 Push-Ups

Wednesday, August 15, 2012 - Workout

2 Rounds Standard Warm-Up

Then

Strength: Strict Press (2, 2, 2, 2, 2)

Then

For Time:
800m Run
30 Double Unders
20 Burpees
400m Run
30 Double Unders
20 Burpees

Then

3 Pull-Up Negatives before you leave

Monday, August 13, 2012 - Workout

2 Rounds Standard Warmup

Then

Strength: Back Squat (2, 2, 2, 2, 2)

Then

- 200m Sandbag Run
- 20 Sandbag Get-ups
- 20 Sandbag Squats
- 20 Sandbag Box Jumps/Step-Ups
- 20 Sandbag Walking Lunges
- 200m Sandbag Run

Sunday, August 12, 2012 - Workout

2 Rounds Standard Warmup

Then

For Time:
10 DB Renegade Man-makers
2 Sit-Ups
9 DB MM
4 Sit-Ups
...
1 DB Renegade Man-Maker
20 Sit-Ups

Start with 10 man-makers then do 2 Sit-ups. Continue with the pattern of decreasing the man-makers by 1 and increasing the sit-ups by 2 each round until you finish with 1 man-maker and 20 Sit-ups.

Post time, DB weight, and any push-up modifications used during the man-makers (knees touch the ground, etc...)

Thursday, August 9. 2012 - Workout

2 Rounds Std Warm-Up

then

Hip and Hamstring Mobility

then

For Time:

3 Rounds -
- 800m Run
- 20 Kettlebell Swings
- 20 Pull-Ups

Wednesday, August 8. 2012 - Workout

1 Round Standard Warm-Up

then

 Strength: Push Press

 then

 For Time: "Grace" 30 Clean & Jerks



Class time is 8 PM.  Don't forget that starting September 5 our Weds night class will move to 7 PM.

Monday, August 6, 2012 - Workout

2 Rounds Standard Warm-Up

then

"Tabata Something Else"

- Tabata Pull-Ups
- Tabata Push-Ups
- Tabata Sit-Ups
- Tabata Squats

Tabata is 8 rounds of 20 seconds of work followed by 10 seconds of rest.  There will be no rest between movements.  In other words, when you finish the last round of Push-Ups you will have 10 seconds to switch to your first round of Sit-Ups.

Demo Video:

Sunday, August 5, 2012 - Workout

2 Rounds Std Warm-up

Then

Strength: Power Clean

Then

21-15-9
- Hang Squat Cleans 135/95
- Dips (ring or box)

Saturday, August 4, 2012 - Workout

2 Rds Std Warm-Up

Then

Double Under Practice

Then

6 min AMRAP
- 100m Sprint
- 6 Box Jumps
- 12 Kettlebell Swings

3 min Rest

6 min AMRAP
100m Sprint
- 3 Pull-Ups
- 6 Push-Ups
- 9 Air Squats

Record total number of combined rounds, KB weight, Box Height, Pull-Up and Push-Up mods.

Thursday, August 2, 2012 - Workout

3 Rounds Standard Warm-up

then

Group Warm-Up (Tabata Mountain Climbers)

then

Introduce Power Clean

then

For Time:
4 Rounds
- 10 Power Cleans (135/95)
- 20 Ab-Mat Sit-ups
- 30 Walking Lunges

Post times and thoughts to comments.


Mountain Climbers


Power Clean:

Wednesday, August 1, 2012 - Workout

2 Rds Std Warmup

Then

Strength - Bench Press

Then

For Total Distance:

1 min. Run
2 min. Run
3 min. Run
3 min. Run
2 min. Run
1 min. Run

1 min. rest between each interval

Post total distance covered in workout.

Posted with Blogsy

Monday, July 30, 2012 - Workout

2 Rds STD Warm-Up

Gymnastics Fun (Hollow Rock & Superman Rock)

then

For Time:
18, 15, 12, 9, 6, 3 of
- Pull-ups (Strict, Kipping, or Ring Rows)
- Burpees


Hollow Rock:

Details at GymnasticsWOD

Superman Rock:

Details at GymnasticsWOD

Sunday, July 29, 2012 - Workout

2 rds std Warmup

Teach the back squat

3 rounds:
- 400m run
- 10 Back Squats
- 15 Knees to Elbows
- 20 Push-Ups

Thursday, July 26, 2012 - Workout

2 Rds Std Warm-Up

then

800m run for time

5 min rest/recover

For Time:
21-15-9
- Thrusters (95/65)
- Burpee Box Jumps

Video Demos of the movements:

Thruster - http://www.youtube.com/watch?v=4OhqIGYqELk

Burpee Box Jump - http://gymnasticswod.com/content/burpee-box-jump

Wednesday, July 25, 2012 - Workout

2 Rounds Std Warm-Up

then

Tabata Fun

then

For Time:

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run

The workout must start and end with the run, but the order of the of the movements between is not important.

Monday, July 23, 2012 - Workout

3 Rds Std Warm-Up

then

Hip, Hamstring, and Shoulder Warm-Up

then

AMRAP in 20 Minutes
- 200m Run
- 10 Box Jumps
- 15 Push Press

Sunday, July 22, 2012 - Workout

2 Rds Std Warm-up

For Time:
21 Sandbag Getups 50#/25#
21 Sandbag Squats
100m Sandbag Run

15 Sandbag Getups 50#/25#
15 Sandbag Squats
100m Sandbag Run

9 Sandbag Getups 50#/25#
9 Sandbag Squats
100m Sandbag Run

Friday, July 20, 2012 - Workout

1 Rd Std Warm-up

Deadlift Review

For Time:
30 - 20 - 10
- Deadlift 225#/135#
- Burpees

Monday, July 16, 2012 - Workout

3 Rds Std Warm-Up

then

4 rds Tabata: Jumping Squats

then

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Ring Rows

Saturday, July 14, 2012 - Workout

For Time:

4 Rounds -

- 50 Double Unders

- 40 Air Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Ring Rows

Wednesday, July 11, 2012 - Workout

Workout:
4 rounds of "in 3:30" (Record total # of DL's):

- 400m Run
- 10 Box Jumps
- AMRAP Deadlifts (205#/115#)

1 min rest between rounds

Monday, July 9, 2012 - Workout

Last second change because of Rain -

7 min AMRAP
- 7 Push-Ups
- 14 Kettlebell Swings (53/35)

3 min Rest

7 min AMRAP
- 7 Dumbbell Thrusters (35/20)
- 100m Sprint

The class will be split in half and half will start on each AMRAP and switch after the rest period.

Post total number of rounds for both AMRAP's.

Sunday, July 8, 2012 - Workout

For Time:
5 Rounds -
- 3 Deadlift, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press, 3 Back Squats
- 15 Ring Rows
- 20 Sit-Ups