06.27.11

In 10 minutes
run 1000 meters
AMRAP of double unders

rest 2 minutes

for time
15 reps of Curtis Ps @ 115lbs/80lbs
run 800 meters
15 reps of Curtis Ps @ 115lbs/80lbs

06.24.11

A. In 15 minutes, work to a heavy single rep in the front squat.
B. AMRAP of front squats in 1 set @ 60% of part 'a' weight.
C. Accumulate 70 seconds in the ring superman position.

06.23.11

for time

50 box jumps @ 25in/20in
100 hand release push-ups
50 strict pull-ups
100 hands-to-floor sit-ups
50 walking lunge steps
100 meter sprint

06.22.11

A. In 12 minutes, work up to a heavy 1 rep power snatch.
B. Isabel
30 power snatches @ 135lbs/95lbs for time

06.21.11

A1. muscle-ups X 2 X 10; rest 0 seconds
A2. handstand push-ups X 4 X 10; rest 0 seconds
A3. alternating pistols X 6 X 10; rest 60 seconds

06.20.11

5 rounds for times

70lb/55lb kettlebell swings X 15
run 400 meters
rest 90 seconds

06.17.11

for time

21 overhead squats @ 95lbs/65lbs
21 L-pull-ups
18 overhead squats @ 95lbs/65lbs
18 strict pull-ups
15 overhead squats @ 95lbs/65lbs
15 chest-to-bar pull-ups

06.16.11

A. deadlift X 5-5-5-5
B. Tabata sit-ups (hands-to-floor)

06.14.11

A. push-press X 2-2-2-2-2
B. 150 seconds in hollow plank

06.13.11

AMRAP in 20 minutes

run 400 meters
10 wall ball shots @ 20lbs/15lbs
20 swings @ 55lbs/35lbs

06.10.11

A. Work to a heavy 3 rep power clean in 12 minutes.
B. ring dip to L-sit X 10 X 4; rest 60 seconds

06.09.11

for time

run 1 mile
AMRAP of shoulder-to-overhead @ 135lbs/95lbs in 3 minutes

Subtract 5 seconds from your total workout time for every shoulder-to-overhead rep completed. No racks may be used for the barbell.

06.08.11

A. front squat X 3-3-3-3
B. AMRAP of alternating pistols in 60 seconds X 4; rest 60 seconds

06.07.11

for time

30 box jumps @ 30in/25in
30 chest-to-bar pull-ups
30 sumo deadlift high-pulls @ 95lbs/65lbs
20 box jumps @ 30in/25in
20 chest-to-bar pull-ups
20 sumo deadlift high-pulls @ 95lbs/65lbs
10 box jumps @ 30in/25in
10 chest-to-bar pull-ups
10 sumo deadlift high-pulls @ 95lbs/65lbs

06.06.11

A. 1 arm barbell press X 3-3-3-3 (each side)
B. 25 second ring superman hold X 3; rest 30 seconds

Nathan Carse

For the Hero Workout session held last Friday, John Godbee and I performed a workout honoring John's friend and Rugby teammate, Nathan Carse. John kindly sent me the above photo as well as Nathan's obituary. Nathan was honored this past Memorial Day at the LSU War Memorial as his name was unveiled on the Wall of Honor.

http://www.adaherald.com/main.asp?SectionID=3&SubSectionID=7&ArticleID=105247

The Workout in Corporal Carse's honor:

3 rounds for time

run 1000 meters

315lb deadlift X 15

30 inch box jumps X 20

06.03.11

AMRAP in 15 minutes

135lb/95lb hang power cleans X 7
hands-to-floor sit-ups X 14
double unders X 21

06.02.11

A. snatch @ ~ 60% of 1 RM X 2 X 6 on the minute

B. for total work time using weight from part 'a'

run 800 meters

10 reps of snatch

rest 2 minutes

run 400 meters

15 reps of snatch

rest 1 minute

run 200 meters

20 reps of snatch

06.01.11

A. In 10 minutes, work to a heavy 3 rep barbell thruster.
B. 15-12-9 reps for time
135lb/90lb barbell thrusters
70lb/55lb kettlebell swings

05.31.11

A1. AMRAP of handstand push-ups X 5; rest 0 seconds

A2. AMRAP of supinated pull-ups (strict) X 5; rest 0 seconds

A3. AMRAP of burpees to 45lb plates (2) in 60 seconds X 5; rest 75 seconds

05.26.11

A. back squat X 5-5-5-5

B. AMRAP of 31in/25in box jumps in 30 seconds X 3; rest 30 seconds

05.25.11

for time

21 power cleans @ 135lbs/95lbs
5 muscle-ups
15 power cleans @ 135lbs/95lbs
7 muscle-ups
9 power cleans @ 135lbs/95lbs
9 muscle-ups

05.24.11

A. push-press X 3-3-3-3

B. AMRAP in 30 seconds of 75lb/55lb push-press X 3; rest 30 seconds

05.23.11

5 rounds for times

70lb/55lb kettlebell swings X 14
ring push-ups X 21
run 400 meters
Rest 75 seconds after each round.

Please remember that TPG will be closed Monday, May 30 for Memorial Day. Also, don't forget to select the Hero Workout you will do this Friday in honor of Memorial Day. Here is the link to the Hero workouts:
http://www.crossfit.com/cf-info/faq.html#WOD1

05.20.11

A1. L-pull-ups X 10 X 5; rest 0 seconds
A2. walk on hands one length X 5; rest 60 seconds
B. superman hold on rings 20 seconds X 3; rest 40 seconds

05.19.11

for time

25 toes-to-bar (TTB)

10 turkish get-up reps w/a 55lb/35lb kettlebell (R)

20 TTB

10 turkish get-up reps w/a 55lb/35lb kettlebell (L)

15 TTB

8 turkish get-up reps w/a 55lb/35lb kettlebell (R)

10 TTB

8 turkish get-up reps w/a 55lb/35lb kettlebell (L)

5 TTB

4 turkish get-up reps w/a 55lb/35lb kettlebell (R)

4 turkish get-up reps w/a 55lb/35lb kettlebell (L)

05.18.11

A. In 10 minutes, work to a heavy 3 rep power snatch.

B. AMRAP in 6 minutes

power snatch @ 50% of heaviest part 'a' weight X 10

bar facing burpees X 5

05.17.11

2 rounds for time

155lb/105lb back squat X 25

run 800 meters

75 double unders

run 200 meters with a 20lb/15lb medicine ball

05.16.11

A. deadlift X 5-3-3-3; rest to change the weight
B. deadlift @ 50% of heaviest part 'a' weight X 20
C. 60 seconds in hollow plank X 3; 60 seconds rest

05.13.11

5 rounds for time

10 chest-to-bar pull-ups
15 box jumps @ 25in/20in
200 meter run

05.12.11

A. muscle-up OR pull-up practice w/ progressions X 5 X 5; rest 60 seconds
B. pistols X 5 each side X 5; rest 60 seconds
C. tabata 'games' style push-ups

05.11.11

for time

5 rounds
15 wall ball shots @ 20lbs/15lbs
20 swings @ 55lbs/35lbs

+

1 set of 10 wall walks

05.10.11

A. front squat X 8-5-3-3-3; rest to change the weight

B. front squat with 60% of the heaviest total from part 'a' X 20

What a Picture

This is a member of the U.S. Army Special Forces jumping out of a plane with his dog. Look closely-the soldier is wearing Vibrams. You can read a story about operators and their dogs here: http://abcnews.go.com/US/osama-bin-laden-raid-navy-seals-military-dog/story?id=13535070

Hat tip to John Durant at www.hunter-gatherer.com for turning me on to the photo.

God bless the United States of America and God bless the warriors who protect her.

05.09.11

for time

run 800 meters
rest 2 minutes
run 400 meters
rest 1 minute
run 200 meters
rest 1 minute
run 400 meters
rest 2 minutes
run 800 meters

05.06.11

A. power clean X 3-3-3-3
B. 3 rounds for times
power clean X 15 @ 60% of highest weight from part 'a'
burpees X 15
rest 60 seconds between each round

05.05.11

AMRAP in 10 minutes
run 200 meters
25 squats

rest 2 minutes

AMRAP in 4 minutes
double unders

rest 2 minutes

AMRAP in 2 minutes
hands-to-floor sit-ups

Each completed run is worth 50 points. Each repetition is worth 1 point. Your score is the sum of all repetitions and runs, including fractions of runs, completed.

05.04.11

overhead press X 5-3-3-3-2-2

05.03.11

21-18-15-12-9-6-3 reps for time of...

185lb/120lb deadlift
toes-to-bar

04.29.11

3 rounds for time

run 800 meters
20 handstand push-ups
30 kettlebell swings @ 70lbs/55lbs

04.28.11

A1. 15 high box jumps X 5; rest 0 seconds
A2. run 200 meters X 5; rest 90 seconds

04.27.11

A. snatch X 2-2-2-2-2
B. snatch X 30 reps with 50% of heaviest part 'a' weight for time

04.26.11

A. In 10 minutes, work to a heavy (but not 1RM) barbell thruster.

B. Open workout 11.6

100lb/65lb barbell thrusters X 3
chest-to-bar pull-ups X 3
100lb/65lb barbell thrusters X 6
chest-to-bar pull-ups X 6
Increasing by 3 repetitions per round, go as far as you can in 7 minutes.

04.25.11

A. push-jerk X 2 X 4; rest 90 seconds
B. AMRAP in 30 seconds of push-jerk w/ 50% of heaviest load from part 'a' X 3; rest 60 seconds
C. 20 ring rows (un-timed)

04.22.11

3 rounds for time

255lb/185lb deadlift X 15
burpees X 25

04.21.11

overhead squat X 3-3-3-2-2-2

Goodbye Taco Bell?

04.20.11

AMRAP in 12 minutes

10 box jumps @ 25in/20in box
10 barbell thrusters @ 95lb/65lb

04.19.11

A1. L-pull-ups X 12 X 5; rest 30 seconds
A2. hollow plank @ 45 seconds X 5; rest 60 seconds
B. AMRAP of HTF sit-ups in 2 minutes

Please remember that the 7PM workout is cancelled tonight to allow for the Open Workout.

04.18.11

5 rounds for time

70lb/55lb kettlebell swings X 15
run 400 meters
ring push-ups X 21

04.15.11

A. squat clean X 3-3-3-3; rest to change weight
B. squat clean @ ~ 60% of heaviest weight on part 'a' X 2 X 5 on the minute

04.14.11

With a continuously running clock, perform-

1 pull-up the first minute
2 release push-ups the second minute
3 pull-ups the third minute
4 release push-ups the fourth minute
etc. Continue until you cannot perform the prescribed work in the allotted time.

Rest exactly 2 minutes after the clock beats you, then...

run 800 meters for time

Rutger Hauer is back! Thank you, Andy.

04.13.11

A. 1 arm barbell overhead press X 3 X 5 each side; rest to change weight or 60 seconds
B1. AMRAP of right side kettlebell snatches in 60 seconds X 4; rest 30 seconds
B2. AMRAP of left side kettlebell snatches in 60 seconds X 4; rest 30 seconds

04.12.11

AMRAP in 16 minutes

run 200 meters
10 seconds in the ring L-sit
30 double unders

04.11.11

deadlift X 10-8-4-2-2; rest to change weight

04.08.11

AMRAP in 20 minutes

run 400 meters
walk on hands 1 length (~20 feet)
30 hands-to-floor sit-ups

04.07.11

A1. pistols X 5 each side X 5; rest 0 seconds
A2. strict toes-to-bar/strict pull-up combo X 10 X 5; rest 75 seconds
B. 40 seconds in ring superman

04.06.11

5 rounds for total reps

AMRAP of 55lb/35lb kettlebell swings in 60 seconds
AMRAP of burpees in 60 seconds
rest 60 seconds

04.05.11

A. power snatch X 5-3-3-3-2-2-1; rest to change weight
B. 140 seconds in hollow plank

04.04.11

4 rounds for time

run 400 meters
95lb/65lb front squats (from the floor-not rack) X 20
pull-ups X 20

04.01.11

unload

03.31.11

A. spilt jerk X 2-2-2-2-2-2; rest ~ 60 seconds
B1. L-sit for 15 seconds X 4; rest 0 seconds
B2. AMRAP HSPUs X 4; rest 0 seconds
B3. AMRAP double unders in 60 seconds X 4; rest 60 seconds

03.30.11

3 rounds for time

155lb/95lb power cleans X 15
ring push-ups X 25
squats X 50

03.29.11

A. back squat X 10-8-5-3-3; rest to change weight
B. back squat X 2-2-2-2-2 with ~ 60% of the final 3 rep weight on the minute

03.28.11

AMRAP in 20 minutes

10 knees-to-elbows
20 burpees
run 425 meters

03.25.11

A1. wall walks X 10 X 5; rest 0 seconds
A2. 24in/20in box jumps X 15 (unbroken); rest 60 seconds
B. ring superman hold-30 seconds
C. hollow plank-120 seconds

03.24.11

for time

100 walking lunge steps

825 meter run

60 games style push-ups

40 kettlebell swings @ 55lbs/35lbs

20 barbell thrusters @ 105lbs/75lbs

03.23.11

A. snatch grip deadlift X 10-8-4-2-2; rest to change weight
B. snatch grip high pull with ~ 50% of your 8 rep weight X 2 X 5 on the minute

03.22.11

for time

run 425 meters

10 muscle-ups

run 425 meters

15 L-pull-ups

run 425 meters

20 chest-to-bar pull-ups

run 425 meters

25 pull-ups

03.21.11

A. overhead press X 8-5-3-3; rest to change the weight
B. 20 wallball shots (unbroken) X 4; rest 60 seconds

03.18.11

the first open workout

AMRAP in 10 minutes

30 double unders
15 reps ground-to-overhead (75lbs/55lbs)

03.17.11

A. front squat X 10-8-4; rest to change the weight

B. front squat X 2 X 7 on the minute with ~ 60% of the 4 rep weight

03.16.11

for time

50 burpee pull-ups
830 meter run
50 kettlebell swings (70lbs/55lbs)

03.15.11

A1. toes-to-bar (strict) X 10 X 5; rest 0 seconds

A2. 1 length hand walk X 5; rest 0 seconds

A3. hollow plank 30 seconds X 5; rest 60 seconds

03.14.11

3 rounds for time

17 barbell thrusters @ 95lbs/65lbs
60 double unders
450 meter run

03.11.11

squat clean 3-2-1-1-1-1

03.10.11

for time

50 box jumps onto a 24in/20in box
run 800 meters
75 games style push-ups
run 800 meters
50 strict pull-ups
run 800 meters

The CrossFit Open

TPG will host a team for the CrossFit Open competition. The Open consists of a series of six workouts performed over a six week period. The top competitors and teams from the Open will advance to the regional competition which will be held in Texas in May.

Provided we have the necessary equipment, TPG will host each workout so our members may participate and have their scores validated. In order to do this, we need three types of people:

1) competing athletes
2) volunteers to judge (you must have at least 6 months experience @ TPG or a level 1 cert)
3) Fans!

Most workouts will occur on Friday evenings after the final training session. We will have a few on Saturday as well. I will give a detailed schedule in the coming days.

If you are interested in helping with judging or if you plan on competing, please join me for an informational meeting after the final workout this Friday, March 11 at 7:00 PM. Due to my general disdain of informational meetings and my general enjoyment of Friday evenings, it will be brief. Email me @ tpgbr1@yahoo.com if you're interested but can't make the meeting.

For more information about the Open, go here: https://games.crossfit.com/

Now, we just need to create a Haka.

03.09.11

A. deadlift X 10-8-4-2; rest to change weight
B. ring superman hold 15 seconds X 4; rest 30 seconds

03.08.11

for time

75 squats

20 knees-to-elbows

10 handstand push-ups

50 squats

20 knees-to-elbows

15 handstand push-ups

35 squats

20 knees-to-elbows

20 handstand push-ups

03.07.11

unload

repeat the following circuit for 15 minutes at a steady pace

10 pvc pass throughs

2 laps of bear crawl

10 ring rows

10 walking lunge steps

10 russian swings

10 wall ball shots

run 200 meters @ ~ 50%

then...

hollow plank for 60 seconds

Mardi Gras

TPG will be closed for the morning sessions only on Tuesday, March 8. We will be open as usual during the afternoon and evening.

03.04.11

5 rounds for time

95lb/65lb power snatch X 10
burpees X 20
pull-ups X 15

03.03.11

handstand/hand walk skill practice

+

A. push-jerk X 3-2-2-2; rest to change weight

B. push-jerk @ 60% of the final 2 rep weight from above X 2-2-2-2-2 on the minute

03.02.11

A1. L pull-ups X 10 X 5; rest 0 seconds
A2. 24in/20in box jumps X 15 X 5; rest 0 seconds
A3. L sit for 20 seconds X 5;rest 60 seconds

03.01.11

2 rounds for time

30 ring push-ups
30 sumo deadlift high-pulls @ 95lbs/75lbs
run 800 meters
30 swings @ 55lbs/35lbs

02.28.11

front squat X 10-8-4-2; rest to change the weight
+
front squat X 2-2-2 with 90% of the above 2 rep weight (on the minute)

02.25.11

AMRAP in 22 minutes

run 400 meters
11 handstand push-ups
21 pull-ups

02.24.11

A. squat clean @ approximately 50% of 1RM X 3 X 8 on the minute; rest 60 seconds
B. 30 reps of power clean with the above weight AFAP (As Fast as Possible); rest 0 seconds
C. 50 v-ups AFAP; rest 60 seconds
D. 3-D plank (hollow, right, left) 30 seconds each X 2; rest 30 seconds

02.23.11

4 rounds for time

20 burpees with a lateral jump over a medicine ball
run 400 meters

02.22.11

A. push-press X 10-8-3-3-3; rest to change weight
B. turkish get-up X 3-3-3 (each side); rest 60 seconds

02.21.11

5 rounds for time

20 wall ball shots with a 20lb/15lb medicine ball
30 double unders

02.18.11

A. 3 position snatch cluster (power, hang squat, squat) X 10; 60 seconds rest
B. 50 hindu push-ups (un-timed)

02.17.11

Highest Round Possible in 20 minutes

Perform-
1 burpee
1 pull-up
1 kettlebell swing (55lb/35lb)

then...
2 reps of each movement, and so on, continuing for the duration of the 20 minute time period. Your score is your highest round completed. Fractions of rounds count.

02.16.11

A1. run 200 meters @ 80%-100% X 5; rest 0 seconds
A2. knees-to-elbows (strict) X 10 X 5;rest 0 seconds
A3. hollow plank for 35 seconds X 5; rest 60 seconds

02.15.11

"Grace"
135lb/95lb clean and jerk X 30

rest 2 minutes

run 800 meters

Your score is the sum of your "Grace" time and your 800 meter time.

02.14.11

A. front squat @ approximately 50% of 1 RM 2 X 12 @ 31X0 on the minute; rest 2 minutes
B. 100 sit-ups for time

02.11.11

Run 400 meters on the 0:00, 3:00, 6:00, 9:00 and 12:00 marks. Rest with the remaining time. At the 15:00 mark, begin performing double unders. Perform as many double unders as possible from 15:00 to 18:00. Your scores are your total run time and your total double under reps.

02.10.11

A1. turkish get-ups X 5 each side (heavy) X 5; rest 0 seconds
A2. 20 seconds in an L-sit X 5; rest 0 seconds
A3. 20 seconds in front plank X 5; rest 60 seconds

02.09.11

5 rounds for time

5 muscle-ups
10 power cleans @ 135lb/95lb
20 jumping lunges

02.08.11

deadlift X 10-8-4-1-1-1-1; rest to change weight