WOD - "Leg Destruction"

Skill work:
- O/H Squat

WOD - Legs:
- Box squats, 2x12 w/ 20 second breaks

3 sets, 8 reps:
- Suitcase squats
- Front Squats
- Pistols

Core & Cool Down, 4 Rounds:
- 400m C2
- 400m Sprint
- Decline situps x 20

WOD - "Shoulder Barrage"

Skill work:
- Push Press

WOD - Shoulders, 3 sets, 8 reps:
- Standing Military Press
- SDHP w/ 195
- Seated Military Press w/ Dumbbells
- Lateral Raises
- Front Raises

Core & Cool Down, 3 sets:
- Jump Rope x 100
- Toes-to-bar x 10
- Leg raises x 10
- Box jumps x 10

Have a good'un.

WOD - "Good Tidings"

Skill work:
- Bear complex, 3 sets 5 reps
- Power cleans to 1RM

Strength:
- Incline dumbbell bench 3x5
- Flat dumbbell bench 3x5
- Cable flies 4x8

WOD - 21, 15, 9:
- Snatches w/ 95 lbs
- Pullups

Happy training.

Merry Christmas!

WOD - "Active Recovery"

4 Miles at or below an 8:00/mile pace.

Happy training.

WOD - "Head to Toe"

Strength - Standing Shoulder Press:
- 12 sets, 2 reps, 20 second rest b/w sets

METCON:
- Run 1 Mile

Rest 2 Minutes

3 Rounds, 1 Minute at Each Station:
- SDHP w/ 95 lbs.
- Single Arm Clean & Press w/ 35 lbs. (Switch hands each rep)
- Jump Rope
- 1 Minute Resting Station

Post total number of reps to comments.

WOD - "Lt Fouse Chestacles"

Courtesy of Lt Fouse:

DBell Bench x 5 (15, 12, 10, 8, 6) superset with normal Pull-ups w/Dip Belt/10 lbs Plate (15, 12, 10, 8, 6)

DBell Incline Bench x 4 (10, 8, 8, 6) superset with Curl-ups/Reverse Grip Pull-ups w/Dip Belt/10 lbs Plate (10, 8, 6, 4)

Flyes x 3 (10, 8, 6) superset with Close-Grip Pull-ups/No Weight (8, 6, 4)

Push-ups x 3 (21, 15, 9) superset with Prone Pull-ups on Smith Machine (15, 12, 10)

Toes-to-Bar x 3 (You and the others can prob do 3 sets of 10, my sets are usually more like two sets of 5, one set of me hanging there sobbing) superset with Incline Push-ups (15, 12, 10)

On the chest exercises the goal is to progressively increase the weight so the last one or two sets are very challenging. Also, the goal is to take minimal or no breaks except between each group of exercise (i.e. possible water break or breather after all five of the first supersets are completed).

WOD - "Maj Flurry's 12 Days of Christmas"

Yes. Just like the song.

- 1 Snatch (95 lbs.)
- 2 Power Cleans (95 lbs.)
- 3 Burpees
- 4 Pullups
- 5 Toes-to-bar
- 6 Push-ups (hand release)
- 7 OHS (45 lbs.)
- 8 Dips
- 9 Box Jumps
- 10 Situps (XFit style)
- 11 KB Swings
- 12 Dumbbell Thrusters (35 lbs.)

So, start with 1 snatch. Then 2 power cleans & 1 snatch. Then 3 burpees, 2 powercleans & 1 snatch. Continue...

Happy training.

Motivation.

WOD - "DeadCon"

Strength: Deadlift 12 x 2 with 20 sec break between lifts

METCON - AMRAP 6 mins:
- 200m sprints
- Burpee Box Jumps x 6

Rest 3 mins

5, 4, 3, 2, 1:
- Wall Climbs
- Pass thru's (push up / Hip extension combo)

Happy training.

WOD - "Legs"

3 sets, 5 reps:
- OH Squats
- Box Squats
- Front Squats

Basketball. Have a good weekend.

WOD - "Buckeye 300"

30 reps of each exercise:
- Snatches
- SDHP
- Pullups
- KB Swings
- Box Jumps
- Thrusters
- Situps (XFit Style)
- Pushups (Hand Release)
- Pullups (again)
- Burpees (last exercise)

Post time to comments. Happy training.

WOD - "Shoulders & Triceps"

3 Sets, 6-8 Rep-Range:
- Seated military press w/ dumbbells
- KB Snatches
- Upright Rows w/ barbell
- Skull crushers
- Lateral raises
- Rope push downs

We ended up playing some 3 on 3 after the WOD, just to keep the blood moving.

Happy training.

WOD - "Chest & Arms"

3 Sets, 6-8 Reps [superset complexes]:
- Incline dumbbell w/ standing hammer curls
- Flat dumbbell w/ standing EZ curls
- Cable flies w/ rope curls

Core:
- 50 decline situps
- 50 rope curls
- 40 side bends
- 30 standing back extensions
- 30 toes-to-bar
- 30 shrugs w/ trap bar
- 300m C2 x 3

We ended up playing some 3 on 3 basketball afterwards.

Happy training.

WOD - "Danimal"

15 Wall Climbs for time:

Rest 3 mins:

4 rounds:

400m Run

Burpee Box Jump x 11

Deadlift x 11 (185 or 225 lbs)

Happy training.

WOD - "Basketball"

Skill Work:
- Heavy powercleans to 1RM

3 on 3 basketball.

Have a good weekend.

WOD - "Penalty Box"

You must complete the rep-range at each station within 3 minutes:
- Pullups to Toes-to-bar combo x 30
- SDHP x 10 / OHS x 10 / Push Press x 10 (30 total reps)
- Bench Press x 30

If you go over 3 minutes at any station, add 1 burpee per second you go over. For example, if it took you 3 minutes, 15 seconds to complete the bench complex, add 15 seconds to your burpees.

Once you complete each station and tally up your penalties, knock out 30 burpees + your penalties as quickly as possible.

Happy training.

WOD - "Oh, Fred Bear"

Skill Work:
- Deadlift - work to heavy 3 rep load
- Weighted Pullups 3 x 10 (3 weighted, 3 strict, 4 kipping)

WOD - 6 Rounds for Time:
- 400m C2
- Bear Complex (95 lbs.) x 6

**The Bear Complex:
- Power clean, to front squat, to push/jerk, to back squat, to push jerk -- check out the video if you need further clarification. It sucks.

Happy training.

WOD - "The Truffle Shuffle"

Skill Work:
- Barbell Shoulder Press
- Barbell Behind the Neck Press
- Weighted Dips

WOD - 9, 15, 21:
- Weighted Burpees (5 lbs. in each hand)
- Box Jump Complex (See video)
- Kettle Bell Snatches (Each arm)
- Farmers carry (25m, 50m, 75m)

Post times to comments.

WOD - "Chest & Arms"

Repeat of last C&A WOD.

Between each set, we did 2, 500m C2 sprints.

Core & Cool Down, 3 Rounds:
- Toes-to-bar x 15
- Rope Crunches x 15

WOD - "The Turkey's Revenge!!!"

Dudes and dudettes,

I was in dire need of a killer MetCon WOD this morning. I believe the turkey that I consumed over Thanksgiving was about to make an appearance...enjoy.

Skill work:
- Deadlift, 1RM (this is entirely optional...if you did the O-Lift WOD yesterday, I don't recommend going for a 1RM)

WOD - Minimal rest b/w exercises. Complete the splits as follows:
- 400m Sprint x 2

- 3 Sets - Power Snatches w/ 95, 10 reps

- 400m Sprint x 2

- 3 Rounds - SDHPs, 10 reps, superset with box jumps, 15 reps

- 400m C2 Sprints x 2

- 3 Rounds - Cable Crunches, 15 reps, superset with toes-to-bar, 10 reps

- STRETCH

If you try to push through this badboy (without sacrificing form!!!), I think you will be surprised. Happy training.

WOD - "O-Lifts"

- Heavy powercleans until 1RM
- Heavy snatches until 1RM
- Heavy pushpress (behing neck) until 1RM

- 400m C2 x 2 (under 1:50/500m)

- 5 handstand pushups x 2

Happy training.

WOD - "Vanity"

3 sets, 6-8 reps:
- Incline Dumbbell Bench
- Flat Dumbbell Bench
- EZ Curls
- DB Curls
- Flies

Core work between sets. Have a good'un.

Basketball

'Nuff said.

WOD - "MetCon Madness"

For each exercise, 4 sets of 25 reps and superset each complex as follows:
- Barbell thrusters (just the bar..)
- 25lb. plate shoulder raises

Sprint 400m x 2

- Lat-pull downs
- Cable curls

C2 400m x 2 (under 1:50 / 500m time)

- Triceps push downs
- Side bends

Stretch and re-group. The idea is to keep your heartrate up throughout the entire workout...it should suck a little.

Happy training.

WOD - "Leg Destruction"

Skill Work:
- 4 sets of Man-makers

WOD - Legs, 4 sets, 6-8 reps
- Box squats
- Dumbbell front squats
- Barbell lunges

Core & Cool Down, 3 sets:
- Box jumps x 8
- Decline situps x 12
- Toes-to-bar x 12
- STRETCH

Happy training.

WOD - "Shoulder Strength"

Skill Work:
- Power Cleans
- Push/Press
- OH Squats & Front Squats

WOD - Shoulders, 3 sets, 6-8 reps:
- Seated Military Press
- Front Raises
- Upright Rows
- Handstand Pushups

Core & Cool Down:
- Decline Situps
- Toes-to-bar
- Stretching

WOD - "Barrell Chested Fools"

Skill work:
- Handstand Pushups / Mat Walks

WOD - Chest & Arms, 3 sets, 6-8 reps:
- Incline Dumbbell Bench
- EZ Bar Curls
- Flat Dumbbell Bench
- Dumbbell Hammers
- Cable Flies
- Chest Expansions
- Rope Curls

Core & Cool Down, 3 sets, 10 reps:
- Toes-to-bar
- Decline Situps
- STRETCH

Happy training.

WOD - "Nutts" [Courtesy of crossfit.com]

This WOD is just what I need after a weekend of heavy food consumption. This will prove to be CNS overload, so if you're going to attempt it, make sure you have a carb/protein rich recovery meal.

The following has been provided from the crossfit website.

WOD - "Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post times to comments. Have a good'un.

WOD - "Messing Around"

We took advice from Mark Sissons this morning - we just had fun.

We did some strength, namely in the form of power cleans, then played basketball.

Have a great weekend.

WOD - "Back Attack"

Another strength day...next week will be XFit intensive.

Skill Work:
- Overhead Squat

WOD - Back, 3 sets, 6-8 reps:
- Lat Pulls
- Seated Rows
- Weighted Pullups
- Bent Over Rows

Core & Cool Down:
- Atomic Situps
- Foam Roller

WOD - "Chest & Arms"

Skill work:
- Overhead Squats

WOD - Chest & Arms:
- Incline Dumbbell
- Hammer Curls
- Flat Dumbbell
- EZ Bar Curls
- Cable Flies
- Straight Bar 21s

Core & Stretch for Cool Down.

Happy training.

WOD - "Shoulders & Triceps"

A.M. Workout - Fartlek Course (approx. 4 miles total)

Skill Work:
- Overhead Squats

WOD - Shoulders & Tricpes, 3 sets, 3-5 rep range:
- Standing military press
- Rope crunches
- Triceps push downs
- Side bends w/ 55 lbs
- Seated military press w/ dumbbells
- Upright rows
- Skull crushers
- Decline situps
- Toes-to-bar

Happy training.

WOD - "Marine Corps BDay Power Cleans"

The Major and I set new personal records today.





Get some.

WOD - "Shoulder Mayhem"

A.M. Workout - 6 Mile Ruck (Run) w/ 45 lbs.

WOD - Shoulder Mayhem:
- 50 x Barbell Shoulder Press
- Standing Shoulder Press, 3 sets, 3-5 reps
- 50 x Front Raises w/ 12 lbs. Dumbbells
- Seated Military Press, 3 sets, 3-5 reps
- 50 Dumbbell Shrugs
- Weighted Dips, 3 sets, 3-5 reps

Cool Down & Core - 3 rounds, 10 reps:
- Trapbar Shrugs
- Rope Crunches
- Side Bends

Happy training.

WOD - "20 Minute AMRAP"

AMRAP in 20 minutes:
- 200m Sprint
- 100 yard O/H walk w/ 95 lbs.
- Hip Extension Pass Thrus x 7
- Pullups x 7
- Toes-to-bar x 7

Post number of rounds completed to comments.

Happy training.

WOD - "Dirty Deeds"

Skill Work:
- Hand Stand Pushups

WOD - Chest & Arms, 3 Sets, 6-8 Reps:
- Incline Dumbbell Press
- Standing EZ Curls
- Flat Dumbbell Press
- Rope/Cable Curls
- Cable Flies
- Hammer Curls

Happy training.

WOD - "Olympic Lifting...like Hercules."

WOD - Massive Strength Day
- Power Cleans until 1RM (we hit 225 today!)
- Snatches until you're tired
- Box Squats until 1RM (we hit 335)

Cool Down and Stretch...enjoy your weekend.

WOD - "Vanity Strength Day"

Skill Work:
- Double Unders
- Handstand Pushups

Strength - Chest & Arms, 3 sets, 8-10 reps:
- Incline Dumbbell Bench s/s w/ Standing Dumbbell Hammers
- Flat Dumbbell Bench s/s w/ Seated Preacher Curls
- Incline Dumbbell Flies s/s w/ Cable Curls
- Cable "Wolverines"

Core & Cool Down:
- Decline Situps x 15 s/s w/ Atomic Situps x 10, for 3 Rounds

Happy training.

WOD - "Push/Press Buddy Burpees"

I'm posting the MOI's PT we did this morning - enjoy.
Skill Work:
- Deadlifts
- Power Cleans


7 Rounds, 7 Reps of:
- Shoulder Push/Press w/ 95 lbs.
- Burpees (jump over a buddy on all fours)

Happy training.

You are what you eat!

In between classes, I stumbled across this interesting article by Jason Seib - Sugar, Insulin Resistance, and Fat Loss . I think it's a pretty informative article and Jason does a great job of breaking down the biochemistry of the body's processes into simplified/understandable terms.

I find it ironic that processed carbs (i.e. grains) have been directly linked to hyperinsulinemia through sound medical research...yet our food pyramid proudly depicts grains at its base. Oh well...maybe one day we will get it right.

WOD - "Back Strength Routine"

So, we've decided to kick off strength complexes for the remainder of the week. We will be posting functional fitness workouts again by next week.

Today, we destroyed the back.

Skill Work:
- Weighted pullups (dip belt w/ dumbells), 4 sets, 3-5 reps

Strength Routine:
- Deadlifts, 4 sets, 3-6 reps
- Seated Rows, 4 sets, 6-8 reps
- Lat Pulldowns, 4 sets, 6-8 reps

Core and Cool Down - 3 rounds:
- Floor Sweepers x 10
- Decline Situps x 10
- MC Style Situps x 40

Happy training.

WOD - "Shoulder Strength Routine"

Skill Work - Behind the neck Push/Press

- Seated military press
- Front raises
- Trap bar shrugs
- Ab side swings

WOD - "Power Clean Appreciation"

Power cleans, 1 rep for 7 sets. Try to attain a new P.R.

Core and Cool Down:
- 30 second L-holds x 3
- Rope crunches, 20 reps x 3

Happy training.

WOD - "Tabata Complex"

Tabata (6 rounds of 20 seconds on, 10 seconds off) at each station:
- SDHPs
- Push/Press
- Box Jumps
- XFit Situps
- Burpees

Complete 6 tabata rounds at each station, then move to next station and repeat. The only rest you get is the 10 seconds b/w rounds.

Happy training.

WOD - "Vanity Strength"

3 sets, 6-8 reps:
- Dumbbell incline bench
- Standing EZ bar curls
- Dumbbell flat bench
- Hammer curls
- GHD & Side-bend complex

What's on your plate?

This ancestral diet isn't too shabby. For those of you staying the course, great job!

Over the weekend, the wife and I experimented with a few paleo-friendly recipes. We made an egg bake with an assortment of meats and peppers, turkey (beanless) chili and an amazing pot roast. We've come to realize that in order to be successful on this program, we must prepare well in advance. Translated, it means we are planning our meals, cooking things ahead of time (mainly for lunch during working hours) and scrutinizing the ingredient list on the back of canned/packaged goods.

Tonight, we whipped up some bacon wrapped asparagus, grilled pork chops and sweet potato mash. Hungry?

WOD - "Ruckus"

AMRAP in 15 minutes:
- Sled Push x 100 yds
- Pullups x 10
- KB Swings x 8
- Ring Dips x 5

Post rounds completed to comments.

WOD - "Leg Destruction"

Skill Work:
- Squat Cleans

WOD - 3 Sets, 6-8 Reps:
- Overhead Squats
- Back Squats
- Dumbbell Squats
- Trapbar Shrugs
- Upright Rows

Core & Cool Down:
- Medicine Ball Decline Crunches
- Stretch

Happy training.

WOD - "Heavy Deadlifts"

Warm up then attempt to reach a new deadlift P.R.

WOD - 1 Rep x 7 Sets of deadlift.

Core and Cooldown:
- Heavy rope crunches, 10 reps x 3 sets
- Heavy side-bends, 10 reps x 3 sets
- Weighted knee raises, 10 reps x 3 sets

Stretch.

Post weights used for deadlifts to comments - (f) indicates failure.

Paleo Challenge Update

So, those of us that are participating in the challenge have already made it to day 5. I don't know about ya'll, but this "challenge" isn't too bad - I rarely object to the idea of consuming tons of meat and vegetables.

I have encountered a few bumps in the road though. Whenever I make my "big ass salad," I want to load it up with salad dressing. I've resisted the urge to throw on the Hidden Valley Ranch; I've resorted to making my own dressing with olive oil, balsamic vinegar and grainy-mustard. It does the job. I have similar issues with condiments. The other day, I whipped up some sweet potato fries and wanted to douse them with ketchup. Again, I resisted the urge and ate them as they were, which was fine.

I think the condiment battle is my biggest hurdle.

What problems have you guys been battling?

WOD - "One-to-Ten"

Complete one through ten reps of each exercise (for example - one rep at each station completes round one, two reps at each station completes round two, etc.):
- Flat Barbell Benchpress
- One Arm Kettlebell Clean & Pulls
- Burpees

Post times to comments.

WOD - "SPS Madness"

A.M. Workout:
- Sprints (800m x 2, 400m x 4, 200m x 4)
- 21, 15, 9 Pushup / Dip Combo w/ 30 second L-holds and 50 4-count flutter kicks b/w sets

WOD (P.M. Workout) - 5 Rounds; AMRAP in 3 minutes of:
- Snatches x 3
- Pushups x 6
- AirSquats x 9

Post rounds complete in each 3 minute evolution to comments.

Happy training.

WOD - "Upper Body Strength Split"

Skill work - hand stand pushups

WOD - Chest, biceps, traps and core - 3 sets, 6-8 reps:
- Incline Dumbbell Bench
- Rope Crunches
- Seated Preacher Curls
- Toes-to-bar
- Flat Dumbbell Bench
- Side Bends
- Standing Dumbbell Curls
- Smith-Machine Shrugs (2 x front, 2 x back)

Recovery stretching. Happy training.

WOD - Columbus Marathon

26.2

No big deal.

WOD - "AMRAPs Suck"

Skill work:
Work to 1 rep OH Squat

WOD - AMRAP in 4 Minutes:
- Thrusters x 4
- Box Jumps x 4

Rest 3 minutes

AMRAP in 4 Minutes:
- SDHP x 4
- Box Jumps x 4

Rest 3 minutes

Max set of Toes-to-bar

Happy training.

WOD - "Leonidas"

Skill work:
- L-holds on paralette Bars
- Max set of kipping pullups x 2

WOD - 10, 9, 8, 7...1
- Passthroughs
- KB Swings
- Reverse Burpees

Post times for WOD to comments.

WOD - "Marathon Training"

I am running the Columbus Marathon this weekend, so I'll be taking it relatively easy this week. The MOI & AMOI are still XFitting - here is today's WOD:

12 x 2 (20 sec rests between each set)
- Deadlift
- Push Press
- Bench Press

WOD - "Vanity Strength"

Skill work:
- Barbell Snatches & Power Cleans; focus on form & technique

WOD - 3 sets, 8-10 reps of the following:
- Incline Dumbbell Bench
- Standing EZ Bar Curls
- Flat Dumbbell Bench
- Standing Dumbbell Curls
- Cable Wolverines / Flies
- Flat Bench Skull Crushers

Core and Cool Down - 3 Rounds AFAP:
- Turkish Get-ups x 3 (each side)
- Medicine Ball Atomic Situps x 12
- 40" Box Jump x 3



Then wrap it up with 500m C2 Rows x 2 (stay under a 2:00/500m row).

Have a good'un.

Announcement: A Call Out

Starting Monday, 17 October 2011, myself and some fellow fitness freaks are going to do Robb Wolf's Paleo Challenge. We are looking at three solid weeks of auto-immune eating. A few of us will meet next week to discuss terms and boundaries. In a nutshell, this is the general idea:

1. No Grains - No breads, pastas, pizza, rice, oatmeal, wheat, cereals, granola, corn, etc. This idea is NOT to be confused with no carbs. You can - and should - eat plenty of carbs in the form of starchy vegetables.

2. No Legumes - No beans, peanuts, cashews, etc. Instead, eat almonds and macadamia nuts.

3. No Dairy - No milk, yogurt (yes...including Greek yogurt), sour cream, coffee creamer, cheese, etc. This will be tough, but it's a necessary cut. Stand by for our decision IRT whey protein...

4. No Sugar - No candies, sweeteners (artificial or natural) or excessive amounts of fruit. Try to limit fruit consumption to the mornings and avoid it later in the day.

So, you're probably thinking, "What the hell can I eat?!"

There are plenty of options. This clean diet promotes high fat / high protein consumption. Vegetables, meat (from bacon madness to chicken), fruits, nuts, oils (specifically coconut and olive oil)...the food groups that sponser proper digestion and support active lifestyles.

If you want to familiarize yourself with the Paleo Lifestyle further, check out Robb Wolf's FAQ and Printable Downloads. He provides a plethora of information and resources, to include free printable shopping lists, general ideologies, etc.

After our meeting next week, we will be sure to post more specific limitations. If anyone else is interested, post your questions or concerns to comments.

Happy eating.

WOD - "The Ron Swanson"

Skill work:
- Squat Cleans
- "L" Pullups

WOD - 4 Rounds for Time:
- 400m Sprint
- Wall Climb x 5
- Sled Push x 50 yards
- Overhead Walk x 50 yards

WOD - "Killer Stems"

A.M. Workout - 4 rounds for time:
- 30 Wallball Shots w/ 20 lbs. Medicine Ball
- Buddy Drag x 25m
- Buddy Back-Drag x 25m
- Fireman's Carry x 50m

Recover.

P.M. WOD:
- 12 sets of 2 box squats (heavy weight) w/ 20 sec. b/w sets
- Dumbbell Squats, 6 reps x 4
- Dumbbell Squat/Cleans, 6 reps x 2
- Barbell Squat/Cleans, 4-5 reps x 2

Then 3 rounds of:
- GHD Situps x 10
- Toes-to-bar x 10
- Side bends w/ 45 lbs. x 10 (each side)

Happy training.

WOD - "Davy Crockett"

Skill work - Man Maker:
- Power clean, front squat, press, back squat, press

WOD - Four rounds for time:
- Bear crawl x 50 yards
- Burpee broad jump x 50 yards
- 15 pullups
- 15 SDHPs
- 15 Wall ball slams

Post time for WOD to comments. Happy training.

WOD - "Upper Body Strength"

4 Sets, 8-10 Reps:
- Incline Dumbbell Bench
- Triangle Triceps Pull Downs

2 x 400m Sprints

4 Sets, 8-10 Reps:
- Seated Arnold's
- Front Raises

2 x 400m C2 Row

3 Sets, 8-10 Reps:
- Trapbar Shrugs
- T-Bar Rows
- Seated Lat Pull Downs

2 x 400m Sprint

Stretch / Core on your own. Happy training.

WOD - "Santa's Sleigh"

Complete 7 Rounds:
- Heavy Deadlift x 3
- Rogue Fitness Sled Push for 90 Yards
- Ring Dips x 5

This event is not for time. It emphasizes small bursts of power - just finish the workout and you're good to go.

NOTE: Weight used for deadlifts was 275 lbs. and 135 lbs. (+ weight of sled) for the sled pushes. Some people dropped weight and used 145 lbs. for the deadlifts and 90 lbs. for the sled pushes.

Happy training.

WOD - "Buckeye Gone Bad"

5 rounds, 1 minute at each station:
- Sumo-Deadlift High Pulls (SDHP) w/ 95 lbs.
- Overhead Squats w/ 65 lbs.
- Toes-to-Bar
- Snatch w/ 95 or 65 lbs. (scalable weight)
- Push Press w/ 95 or 65 lbs. (scalable weight)

Once each station is complete, rest for 1 minute prior to starting the next round.

Compare score to June 1, 2011 results.

*Scoring: Add up the total number of repetitions completed during the workout. It is strongly recommended that you do this workout with a partner; one person completes the entire workout (all 5 rounds) while the other counts reps, then switch.

Happy training.

WOD - "Ben & Jerry's Revenge"

Max rounds in 9 minutes (increase by 3 reps after each round):
- 3 KB Swings w/ 3 Pullups
- 6 KB Swings w/ 6 Pullups
- 9 KB Swings w/ 9 Pullups...

Continue to add 3 reps until time expires. Post number of rounds completed to comments.

Happy training.

Rest Day

Taking today off. Check out this superbad video for motivational purposes:

WOD - "Marathon Training"

12 Miles.

WOD - "Vanity Strength Day"

Warm up

3 sets, 8-10 reps of the following:
- Incline Dumbbell Bench
- Preacher Curls
- Flat Dumbbell Bench
- Rope Cable Curls
- Wolverine / Flies w/ Cables
- Dumbbell Hammer Curls

Cool down and Core:
- Decline Bench Situps
- 2 x 30 second "L" Holds

WOD - "Jerry Swinger"

AMRAP in 12 Minutes:
- 2 Heavy Power Cleans
- 4 Burpees
- 6 Toes-to-bar

Rest for 3 Minutes.

3 x 50 yard Farmer Carry with 1 minute rest between carries.

WOD - "Lower Body Strength"

AM Workout: 3 mile boots & utes run followed by 40 strict-pause-pullups & 200 crunches.

PM Workout:

Warm up / Skill work:
- 4 sets of Overhead Squats, gradually increasing weight each set (~5 reps)
- Front Squats

Lower Body Strength / WOD:
- Box Squats, 4 sets, 5 reps
- 24" Box Jumps x 5, 3 sets
- 20 Decline Situps x 20, 3 sets
- 20 Side Bends w/ 45 lbs.
- 20 Medicine Ball Crunches

Stretch.

Happy training.

WOD - "Upper Body Strength"

3 sets, 8-10 reps of the following exercises:
- Flat Dumbbell Bench
- Incline Dumbbell Bench

- Weighted Dips
- Weighted Pullups

- Seated Rows
- Lat Pull Downs

- Behind the Neck Push-Press
- Trap-bar Shrugs

Core and Cool Down:
- 3 abdominal exercises of your choice; we did floor sweepers, toes-to-bar and rope crunches.

The idea is to lift heavy, but still sticking to the rep range. Happy training.

WOD - "Dr. Kenneth Noisewater"

This was a longer functional fitness WOD - perfect for those of us that like to (over)indulge over the weekend.

- 1 Mile Run
- 77 Situps
- 66 Lateral Jumps (Over Passthrough Parallel Bar)
- 55 Pushups
- 44 Kettlebell Swings (1.5 pood)
- 33 Pullups
- 22 Burpees
- 11 Wall Climbs
- 1 Mile Run

Post times to comments. Happy training.

WOD - "Back and Chest"

Heavy lifting today, post 3 mile run:

Super-set the following exercises:
- Flat Dumbbell Bench x 15, 12, 10, 8, 6
- Pullups x 15, 12, 10, 8, 6

- Incline Dumbbell Bench x 12, 10, 8, 6
- Chin ups x 12, 10, 8, 8

- Flat Dumbbell Flies x 10, 10, 10
- Hammer Pullups x 10, 8, 6

- Cable Flies x 21, 15, 12
- Chest-to-bar Rows x 12, 10, 8

Happy training.

WOD - "Rock Steady"

For time:
- 800m Sprint
- Pushup / Dip Passthroughs x 12, 9, 6
- Kettlebell Swings x 12, 9, 6
- Situps x 25, 25, 25
- Overhead Barbell Carry for 100m (95 lbs.)
- 800m Sprint

Post times to comments. Happy training.

WOD - "FRITCH"

Today's WOD is a modified version of the Crossfit "Fran" workout. Instead of doing thrusters, we did snatches.

21-15-9 For Time:
- Snatches, 95 lbs.
- Pullups

Post times to comments. Happy training.

WOD - "Run and Lift Heavy Things"

4 Mile Run

Rest 1 Hour

Chest & Biceps Complex (8-10 rep range x 3 sets):
- Incline Dumbbell Bench
- Flat Dumbbell Bench
- Wolverine Cable Flies
- Regular Cable Flies
- Easy Bar Curls
- Reverse Cable Curls
- Dumbbell Curls

Core:
- GHD Situps x 15
- Decline Bench Medicine Ball Complex (15 throws, 2 sets)

WOD - "Crossfit.com WOD"

This morning, I whipped on today's Crossfit WOD. The workout is as follows (courtesy of crossfit.com):

Four rounds for time:
- 400m Run
- 15 Thrusters w/ 95 lbs.
- 15 Pullups

Post time to comments. Happy training.

WOD - "Buckeye Kettlebell 7"

7 Rounds for Time:

- Kettlebell Swings x 7
- Kettlebell Thrusters x 7
- Kettlebell Box Jumps x 7

Post times to comments. Happy training.

WOD - "The Lunchbox"

AMRAP in 9 minutes of:
- Heavy Deadlift x 3
- Sandbag Sptint for 100m

Rest 3 Minutes

20 Rounds for time:
- Heavy Powerclean x 1
- Burpee x 2 (lateral jumps over the barbell)

Post weights used, number of rounds completed for the AMRAP and time for 20 rounds.

Have a good'un.