3 Rounds Standard Warmup
then
Endurance Workout
Monday, December 31, 2012
Sunday, December 30, 2012
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.
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
Thursday, December 27, 2012 - Workout
2 Rounds Standard Warm-Up
Then
Group Warm-Up
Then
For Time:
Group Workout
Then
Group Warm-Up
Then
For Time:
Group Workout
Wednesday, December 26, 2012
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
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
Monday, December 24, 2012
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
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
Saturday, December 22, 2012
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
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
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.
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
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.
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
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.
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.
Saturday, December 15, 2012
Wednesday, December 12, 2012
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.
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.
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
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.
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.
Saturday, December 8, 2012
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.
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.
Tuesday, December 4, 2012
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.
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
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.
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.
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