08.23.11

A. In 15 minutes, work to a heavy 3 repetition overhead squat.

B. AMRAP of overhead squat in 1 set @ 70% of part 'a' weight.

08.22.11

day 1 of a new cycle

for time
run 400 meters
special exercise X 50
run 400 meters

The special exercise is a pull-up immediately followed by a repetition of knees-to-elbows. Perform 5 repetitions of 2-for-1 burpees each time you leave the bar. Resume the special exercise after you complete your burpees.

08.18.11

A. muscle-ups X 3 X 8 on the minute

B. for total time (including rest)

run 200 meters

rest 60 seconds

run 400 meters

rest 60 seconds

run 800 meters

rest 60 seconds

run 1000 meters

08.17.11

21-15-9 repetitions of-

135lb/95lb barbell thrusters
31inch/24inch box jumps

08.16.11

A. In 15 minutes, work to a heavy 3 repetition deadlift.

B1. AMRAP in 30 seconds of sumo deadlift high-pulls @ 95lbs/65lbs X 5; rest 0 seconds

B2. 30 seconds in the ring superman position X 5; rest 60 seconds

08.15.11

3 rounds for time

15 strict pull-ups
20 burpees with a jump over a 45lb plate
30 alternating lunges with a 45lb/25lb plate overhead
run 400 meters

08.12.11

for total work time

5 rounds

5 EROM handstand push-ups (hands on 45# plates)

5 front squats @ 155lbs/105lbs (from the floor)

rest 2 minutes

1 round

50 double unders

run 1000 meters

50 double unders

08.11.11

A. In 14 minutes, work to a heavy 3 rep hang squat snatch.

B. 5 rounds for completion (15 minute cap)

10 toes-to-bar (strict)

15 sit-ups w/a 25lb plate

30 seconds in hollow plank

30 seconds in front plank

08.10.11

A. Using the following rep scheme, work to a heavy (but NOT 1RM) single rep power clean: 5-3-3-2-1-1 --10 minutes max

B. for time
10 pull-ups
1 power clean @ 185lbs/115lbs
9 pull-ups
1 power clean @ 185lbs/115lbs
8 pull-ups
1 power clean @ 185lbs/115lbs
yada yada until you get to 1 and 1

08.09.11

5 rounds for total L-sit time

In 3:00-

run 400 meters

With the time remaining after the run, accumulate as many seconds as possible in an L-sit.

rest 90 seconds

08.08.11

A. In 14 minutes, work to a heavy 3 rep back squat.
B. AMRAP of 25in/20in box jumps in 60 seconds X 4; rest 60 seconds

08.05.11

@ Highland Rd. Park

A. Technical run practice
B. buddy carries
C. 5 rounds for time
walking lunge for ~ 25 meters
run up the hill ~ 80 meters
10 fat bar pull-ups
10 kettlebell swings @ 70lbs/55lbs
run ~ 350 meters back to lunge station

08.04.11

A. In 12 minutes, work to a heavy 3 rep barbell overhead press.

B. 10 minutes for completion

3 turkish get-ups-right

5 breaths

3 turkish get-ups-left

5 breaths

repeat

08.03.11

A1. muscle-ups X 2-5 X 5; rest 0 seconds
A2. 10 alternating pistols X 5; rest 75 seconds
B. run 1000 meters for time

08.02.11

AMRAP in 16:00

barbell complex X 5 @ 135lbs/95lbs

run 200 meters

Each barbell complex consists of a clean, thruster, split jerk (r) and split jerk (l).

08.01.11

A. In 15 minutes, work to a heavy 3 rep suitcase deadlift (each side).

B. 50 2-for-1 burpees for time

07.29.11

A. "Grace"
30 reps of 135lb/95lb clean and jerk for time

B. For 10 minutes, alternate between 10 seconds of L-sit and 30 seconds of hollow plank. No need to count rounds.

07.28.11

A. In 15 minutes, work to a heavy 3 rep front squat.
B. front squat @ 70% of part 'a' X 2 X 7 on the minute

07.27.11

A1. AMRAP of strict pull-ups X 5; rest 0 seconds
A2. AMRAP of handstand push-ups X 5; rest 90 seconds
B. 3-D plank 30 seconds each side X 2; rest 30 seconds

07.26.11

A. In 15 minutes, work to a heavy 2 rep snatch.

B. AMRAP in 5 minutes of snatch @ 115lbs/85lbs

07.25.11

AMRAP in 20 minutes

run 400 meters
15 knees-to-elbows
15 weighted sit-ups @ 25lbs

07.22.11

A. In 14 minutes, work to a heavy 1 rep push-press.
B. 12 minutes of "goat" practice.

07.21.11

18-15-12-9 repetitions for time

55lb/35lb kettlebell snatch (each side)

single leg double unders (each side)

1 arm push-ups w/hand release (each side)

Run 200 meters after you complete the push-ups in each round.

07.20.11

A. In 15 minutes, work to a heavy 1 rep power clean.
B. Accumulate 60 seconds in the ring superman position.

Meat and Greet

Come join your fellow meat eating mixed modal exercise monsters at Mugshots in Towne Center this Saturday, July 23 at 7:30 PM. Please email me at tpgbr1@yahoo.com or write your name on the board at the gym by Friday if you plan to go. Spouses, significant others and service animals are encouraged to go too!

07.19.11

for time

20 pull-ups
30 circular burpees
60 squats
run 400 meters
60 squats
30 circular burpees
20 pull-ups
run 400 meters
20 pull-ups
30 circular burpees
60 squats

07.15.11

A. In 12 minutes, work to a heavy 3 rep thruster.
B. 5 minute ladder
1 barbell thruster @ 95lbs/65lbs
2 hand release push-ups
3 thrusters
4 hand release push-ups
5 thrusters
etc.
C. accumulate 120 seconds in hollow plank position

07.14.11

3 rounds for time

20 L-pull-ups
run 600 meters
15 reps of deadlift @ 275lbs/185lbs

07.13.11

A. ~ 10 minutes of inverted practice
B. AMRAP in 15 minutes
burpee pull-ups X 5
handstand push-ups X 5

07.12.11

A. In 17 minutes, work to a heavy single back squat rep.
B. back squat @ 70% of part 'a' weight X 20
C. 4-D plank rotation 40 seconds each side X 2; rest 40 seconds

07.11.11

for time

50 alternating pistols
run 1000 meters
50 swings @ 70lbs/55lbs
50 toes-to-bar
50 walking lunge steps w/45lbs/25lbs overhead (plate)

07.08.11

Fight Gone Bad
3 rounds w/60 seconds at each station

wall ball w/a 20lb medicine ball
75lb/55lb sumo deadlift high-pull
20 inch box jump
75lb/55lb push-press
row for calories

Rest 60 seconds between each round.

07.07.11

A. hang squat snatch X 2 X 10 on the minute @ ~ 50% of your 1RM snatch
B. AMRAP in 12 minutes
95lb/55lb hang squat snatch X 10
run 200 meters

07.06.11

A. In 12 minutes, work to your 1RM for the day in the overhead press.
B. AMRAP in 7 minutes
5 reps of overhead press @ 105lbs/70lbs
7 strict pull-ups

07.05.11

for time

21 front squats @ 135lbs/95lbs
9 bar facing burpees
400 meter run
15 front squats @ 135lbs/95lbs
15 bar facing burpees
400 meter run
9 front squats @ 135lbs/95lbs
21 bar facing burpees
400 meter run

07.01.11

Interrupted Cindy

AMRAP in 20 minutes
5 pull-ups
10 push-ups
15 squats

Run 400 meters @ the 4:00, 8:00, 12:00 and 16:00 minute marks. Resume Cindy when you return from the run. Your score is your total number of rounds of Cindy.

06.30.11

A. 1-5 handstand push-ups on the minute for 15 minutes; rest ~ 2 minutes
B. run 1000 meters for time

06.29.11

2011 CrossFit Regional Workout #3

21-15-9 repetitions for time
315lb/205lb deadlift
30in/24in box jump

06.28.11

A. In 15 minutes, work to a heavy 2 rep hang power clean.
B. Accumulate 60 seconds in an L-sit
C. 60 v-ups

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