07.28.10

5 rounds for times

handstand push-ups on steps/blocks X 9
jumping lunges x 30 (unbroken)
rest 90 seconds

Focus on maintaining straight legs on the handstand push-ups.

07.27.10

for time

run 400 meters
deadlift x 21 @ 225lbs/185lbs
run 400 meters
deadlift X 15 @ 225lbs/185lbs
run 400 meters
deadlift X 9 @ 225lbs/185lbs
100 double unders

07.26.10

3 rounds for times

25 walking lunge steps with a 45lb (men) or 25lb (women) plate overhead
50 squats
25 pull-ups
rest 90 seconds

ME Workout for the Week Ending 07.31.10

A) front squat 5-5-5; rest 120 seconds between sets
B) power snatch 2-2-2-2-2; rest 120 seconds between sets
C) toes-to-bar or knees-to-elbows AMRAP in 20 seconds; rest 40 seconds X 4

Thoroughly warm-up and go through a few sets of the Burgener warm-up w/pvc and the bar.

"I fled Him down the nights and down the days;
I fled Him down the arches of the years;
I fled Him down the labyrinthine ways
Of my own mind; and in the midst of tears
I hid from Him, and under running laughter."
-The Hound of Heaven http://poetry.elcore.net/HoundOfHeavenInRtT.html
Francis Thompson (1859-1907)

Trial By Fire

If you are interested in exploring and possibly training for organized CrossFit competition, email me at tpgbr1@yahoo.com. Those of you who spoke with me after the workout this week don't need to shoot me an email.

T-shirts

Email me at tpgbr1@yahoo.com with your t-shirt size if you are interested in purchasing one of the very first Proving Ground t-shirts. I hope to have them ready in a couple of weeks. They will not look like the shirt pictured, but they will make you stronger and more popular.

07.22.10

A. In 3:30-run 400 meters
AMRAP 70lb/55lb dumbbell swings X sets of 15, unbroken
rest 90 seconds
B. In 3:30-run 400 meters
AMRAP sets of 25 sit-ups, unbroken
rest 90 seconds
C. In 3:30-run 400 meters
AMRAP sets of 25 squats, unbroken
rest 90 seconds
D. In 3:30-run 400 meters
AMRAP sets of 10 box jumps @ 24inches, unbroken

You must rest at least 5 seconds between each unbroken set.

07.21.10

3 rounds for time

75lb/45lb overhead squat X 25
pull-ups X 25
double unders X 50

07.20.10

A. In 12 minutes, work to a heavy (not 1RM) power clean.
B. With a continuously running clock, perform 2 burpees the first minute, 4 burpees the second minute, etc. until you are unable to perform the required number of burpees in the time allowed. Increase by two burpees each minute.

If you reach-
round 10 or under--run 800 meters
round 11-15--run 400 meters
round 16 and up--run 250 meters (billboard and back)

07.19.10

A. run 250 meters (billboard and back) X 4; rest 60 seconds between sets
B. AMRAP handstand push-ups X 4; rest 60 seconds between sets
C. accumulate 60 seconds in an L-sit (use as many sets as necessary)

ME Workout for the Week Ending 07.24.10

A)deadlift 3-3-3, rest 120 seconds between sets
B)power clean 2-2-2-2-2, rest 120 seconds between sets

Remember, take a few progressively heavier sets to warm-up. If you hit the prescribed rep number on a given weight, increase the weight for the next set. If you miss, keep the weight the same for the next set or decrease-your call.

07.15.10

for time

50 pull-ups
800 meter run
50 hyper push-ups
800 meter run
50 hands-to-floor sit-ups
800 meter run

07.14.10

AMRAP in 17 minutes

135lb/75lb split jerk X 5
20 walking lunge steps

07.13.10

A) 70lb/45lb 1 arm dumbbell snatch X 5 each side X 5 rest 60 seconds
B) supinated strict pull-ups X 15 X 3 sets rest 60 seconds
C) maximum box jumps to a 24inch box in 60 seconds X 3 rest 60 seconds

07.12.10

for time

run 400 meters
70lb/50lb goblet squat X 25
run 400 meters
70lb/50lb goblet squat X 20
run 400 meters
70lb/50lb goblet squat X 15
run 400 meters
70lb/50lb goblet squat X 10

ME Workout for the Week Ending 07.17.10

A)overhead press X 5-5-5, rest 120 seconds between sets
B)push-jerk X 2-2-2-2-2-2-2 on the top of the minute

Keep the push-jerk light and focus on speed and form.

07.08.10

21-15-9

155lb/95lb power clean
burpees

Bear crawl 1 lap between sets.

07.07.10

3 rounds for time

60 squats
60 double unders
60 push-ups
60 sit-ups

07.06.10

A)2 rounds for time

25 pull-ups
15 deadlift reps @ 225lbs/155lbs
10 dumbbell swings @ 70lbs/55lbs

rest 2 minutes after the second round

B)250 meter sprint (to the billboard & back) X 4--60 seconds rest b/t sets

07.05.10

A) 650 meter run X 2--90 seconds rest between intervals

B) 2 rounds for completion
25 handstand push-ups-rest 5 breaths
10 broad jumps for maximum distance-rest 5 breaths
25 v-ups-rest 5 breaths

ME Workout for the Week Ending 07.10.10

A. back squat 5-5-5 rest 180 seconds between sets
B. snatch 2-2-2-2-2-2-2 on the minute

Emphasize speed and form on the snatch. The clock keeps running and you perform two reps @ the top of each minute, resting the balance of the minute.

07.01.10

3 rounds for time

400 meter run
50 sit-ups
25 pull-ups

06.30.10

5 rounds for time
105lb/75lb sumo deadlift high-pull X 11
burpees X 15