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Tonight!

Learning the Turkish Get-Up, Then:

Arnie

• 21 Turkish get-ups, Right arm
• 50 Swings
• 21 Overhead squats, Left arm
• 50 Swings
• 21 Overhead squats, Right arm
• 50 Swings
• 21 Turkish get-ups, Left arm

Then EVERYONE watch these 2 videos,

1

 

2

In House

Overhead Squat

Weighted Lunge

Shoulder Press

 

 

Traveling WOD 

 

Warm Up:

TTW Warm UP

2/3 rounds

25 jumping jacks

10 push ups

10 sit ups

10 squats

then

samson stretch

WOD:

10 rounds

3 handstand push ups

10 "V" sit ups

10 skiier squats

(feet positions close together like a skiier) 

7PM!!  7

To easy,

Sprints

then. . . . 

Three rounds for time of:
 
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Traveling WOD:

Goal to complete throughout the day

300 squats

200 push ups

strict form on all reps.

 

Gym WOD

6PM

 DeadLifts 

Clean pulls

Back Squats

 

 

 

 

BOXING DAY

  Tonight

   Warm UP

   We are starting Clean Technique

   going for a 5x5 Hang Power Clean


   Then!

   Five rounds for time of:

   15 Pull-ups
   30 Kettlebell swings,
   30 Lunges

 The Hang Power Clean

Santa Came Early . . . 

Warm Up

3 rounds 

25 jumping jacks

10 push ups

10 sit ups

10 squats

Then.....

Accumulate 5 min,  of Handstand Holds

Then Unwrap your present. .

Camille LeBlanc- Bazinet

This is CrossFit

oh and here is a like to The Bridge

http://topdocumentaryfilms.com/the-bridge/

Nice work last night, Todays WOD:

Rest Day! 



Mobility WOD
http://www.mobilitywod.com/

Watch Vids, Read Articles

Then Watch This 3 Part Series! DO THE DRILLS! Results will astound you.

Warm Up

Jumping Work
-stairs
-balcony steps

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.

 

Working the ``Iron Cross`` 

        Solid.                Weak core.         Tight shoulders.

 Off-day Traveling WOD

For time
5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jumps

"The Butt Test" by Again Faster Equipment - video [wmv] [mov] 

Interview with Camille Leblanc-Bazinet at the North East Regional - video [wmv] [mov]
 

Tonight, Tonight, Tonight

Tonight.

-Warm Up
5  Pull Ups
10 push ups
15 Squats

-Lifting Drills
 

-Back Squat
-Shoulder Press
-Dead Lift

-Work on the Rings


each are 5 sets of 7.




As well Shout Out to Statulo.us Workout Tracking they gave us a free account for the GYM to track all our stuff. About once a month I will do on there and log all the data. We will get some nice graphs and distributions and all that Jazz.

Check em out, and log your own at:  http://statulo.us/gym/26-garrison-cfp

Monday Night

W/U
Track Drills
Starts

5-10-15
Push Ups
Pull Ups
Air Squats

Front Squats
5x5

Then
Complete

5 burpees
10 snatches 5/5
15 mountain climbers
20 swings

On the 2 minute mark for 20 minutes(10 rounds).

Check the Link below - 2012 100 day Burpee Challenge - join up and do it with me!

Link to Burpee`s 


Oh. . . and CrossFit Girls?  Fuck Ya.

A little one to stay loose.

Warm Up:

2 or 3 rounds of the Traveling WOD Warm Up (like the name?)

25 jumping jacks

10 push ups

10 sit ups

10 squats

then 

samson stretch

WOD:

100 push ups ... for time!

 

 

Rest Day!

Good Work this week, see you all Monday. If you did not see your buddy last week, kick him in the ass.


watch videos, stretch. 

Check out the CrossFit FAQ Page. 
FAQ Link


prepare for Mon. 

Friday WOD

0800 Class with Donnie 

1930 Class with Weibe

I am stuck in a Stats Exam so I will see you all Monday, 
Be sure to keep checking everyday. 

PM WOD

Warm Up

Jog 2 Laps

Track Drills

(jog, A`s, B`s, C`s. Straight Leg Bounding, Wall Claw, Drive Drill, 2x20m accels, 2x20m Dancing Starts) 

WOD#1
21,15,9
Power Snatch (choose weight)

Standing Tuck Jump  
rest 10 mins then

WOD#2
10 Minutes Max Thrusters (choose weight) 

This is tech. new skill, but its just a Front Squat followed by a press to overhead. 

Cool Down

POST TIME`s and LOAD`s TO COMMENTS!

Watch some Mes Oly. Lifting. . .


CLICK HERE FIRST
Link - Mens Oly Lifting

CLICK HERE FIRST 

and then some Women 

One more. . . I can`t help myself

The Traveling WOD for Thrus.

Here is a WOD to do at home, or out and about SANS equipment.  If your coming out Friday you can still do this, just don't go balls out.

Train, Because one day you might have to climb a mountain while covered in Rocket. . .

Warm Up:

4 rounds

25 jumping jacks

10 sit ups

10 push ups

10 squats

WOD:

5 rounds

5 push ups

10 diamond push ups

15 "V" sit ups

25 bottom to bottom squats (start and finish at the bottom of the Squat) 

Oh, AND POST YOUR FREEKIN STATS! I NEED TO TRACK YOUR DATA AND CAN'T DO IT IF YOU DONT POST!!! AAARRRRGGGGGG!

Sprints n Squats

Running Fast then Lifting Heavy

1930 PT gear

Warm Up

Track Drills
Sprints -
 40s
60s
80

Over Head Squats
3x5


Back Squats
5x5

Post Times and Loads to Comments

Accidentally deleted the old Snatch Post.

 . . and posted the new one over top. So just reference it underneath the Tracking post.

Watch Videos. . . Learn. . .

Start Trackig you workouts online!

Sign Up for this free tracking service. . . 

http://statulo.us/ 

Record your workouts and really notice improvements.

Pt. 2 Nothing Feels like a Good Snatch.

Two Videos  for you guys to watch in addition to the one below. 

Remember! Grab a broomstick. .  5 - 5- 5

Slow - Med - Explosive

 

Garrison NotXFit website opens up.

Formerly at the Facebook site below. 

http://www.facebook.com/pages/Wpg-Inf-Tac-Grp-Combat-Fitness-Program/261631597216507?sk=wall

I am going to see if this is an easier way to do things.