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.