Again; Faster

Again; Faster. 

This is all the motivation you should need in life. Tomorrow it will be my voice saying it, but you will reach a point when you are saying it to yourself. Every Rep, Every Exercise. . . 

Tomorrow We Run, Fast. 

Track Drills

Warm Up:

20 @ 60%

20 @ 60%

40 @ 60%

40 @ 80%

60 @ 80%

Then Wod:

 100 @ 100%

 200 @ 80%

 200 @ 90%

 400 @ 100%

PLUS!!! RE-READ Saturday Jan 21st for the instructions on REHAB KITS

Come Tomorrow You all better have at least a rolling pin, and a hard ball of some kind!!

You Don't Know Squat

Over Head Squats
3x3x3x3x3


Squat Cleans
5x6x7x7


Then ......
KBS 10
Push Ups 15
KtoE 25

"Tabata This!"

Tabata Run
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Off Day Wod 

Nice work Yesterday you guys! good work on the WOD last night. . .  

Here is the Off Day WOD for you guys to crank out tomorrow.

Get It Done!

 

Warm Up:

2/3

20 mountain climbers

25 jumping jacks

10 push ups

10 hollow rocks

WOD:

6 rounds

50 chair dips

50 squats

 

 

 

the Dirty thrirty of the "filthy fifty"

We are going right at 7:30
See you all there!

Warm Up

Front Squat:
5-5-3-3-3

For time:
30 Box jump
30 Jumping pull-ups
30 Kettlebell swings,
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Burpees
30 Double unders

Now a Random Hot CrossFit Girl

  

What ever happened to that Vince Guy???

Monday. . .


We are doing a Memorial Wod, in memory of Vince 



Clean Pulls From the ground.
Back Squats

Then . . . .

7 Rounds For time of:


2 Laps
5-5-5 Shoulder Press, Push Press, Push Jerk

 
Rehab Kit Instructions 
--- Most of this kit can be assembled for UNDER $40!!!  By Next Friday I expect you guys to have AT LEAST: a Tennis Ball, A Lacrosse Ball, a Golf Ball and a Rolling Pin. In Fridays Class we will be doing our cool down exclusively with them


- Tennis Ball

- Lacross Ball

- Golf Ball

-Rolling Pin  or "The Stick"

         - the Rolling Pins run between $1 and $10
   




    - the "The Stick" runs for around $70-$100

-Foam Roller 
          - $40 bucks to buy . . . or















          - Buy a Yoga Mat with your 3 friends. then buy a 6'' Diameter PVC tube, then some Bonding Agent, Start Cranking out Foam Rollers. . . 1 layer of mat for hard, 2 layers for softer


-Ice Cups

-Heating Pads/Bags

Gas!   Gas!   Gas!

Its Mykels Birthday, and he launched a Gas Attack.

 SO BRING YOUR MASKS!!!  

Upon the 3...2...1.... Go! You have 9 Seconds to DON your mask! 




AMRAP 20 min

1 Lap

5 Ring Dips

10 KBS

15 Barbell Snatches

10 KBS

5 Rings

Find a LIVE Tree that seems to big to really push over,

Push on it for 5 Min, 

then rest for 2 min, 

then Pull on it for 5 minutes.

You should stay tight, and pull or push, don't loosen up and then jerk, stay tight, 

Now the key here is to go hard. like really hard. . . go hard

 

Caroline and Andrew! 

how are things going?

Get it done, no excuses

W/U  300m laps

Drills/Accels/Dancing/Starts
Sprints 40-40-60-60



3 Rounds of. . . .

4 Power Cleans - 185#/115#
8 Clap Push ups
16 KB SDLHP - 2.0/1.5 pood
32 Sit ups
Rest 2:00

A Quickie on Parade Night

Here is a quick and dirty workout to do at minto or in your basement

Bridgs of Kenya

Adopt the Thinking position (pushup position, then move to your forearms)

Then. . . .

All Fours - 1min
Left Leg up - 1min
Right Leg Up - 1min
Left Arm Up - 1min
Right Arm Up - 1min 
Left Leg + Right Arm - 1min
Right Leg + Left Arm - 1min
25 Pushups

Done!

CAROLINE ANDREW!!!!!   NEW PAGE;    2 WEEK INDEPENDENT PROGRAM 

Which one are you?


See you all tonight 1930


We are running the Friday WOD as that was changed up for an Oly Listing WOD

So..........





Team Based Workout


A.
-Stretcher Walks


B.
-Thrusters
-Pullups

See you all there!  

Chinese Army Jumping their Hurdles

 
















Firday Night

We Ride! with a Team Based Workout


A.
-Stretcher Walks


B.
-Thrusters
-Pullups

 

Note! We are not at war with China. But we are at competition with them. I post these pictures because they have a very good training program based on gymnastics and martial arts.

“Somewhere a true believer is training to kill you.  He is training with minimum food and water, in austere conditions, day and night.  The only thing clean on him is his weapon.  He doesn’t worry about what workout to do — his rucksack weighs what is weighs, and he runs until the enemy stops chasing him.  The true believer doesn’t care how hard it is; he knows that he either wins or dies.  He doesn’t go home at 1700; he is home.  He only knows the cause.  Now.  Who wants to quit?”

Sprints
40
40
60
60
80 corner

Hurdles 
drills
2x runs

Lift:
3 Position Hang Clean
5×3

Bench Mark Testing


PLEASE ATTEND IF YOU CAN!

We are going to do some important testing.

2.4k 
Max Push Ups
Max Situps (in 2 min) 
Max Pullups 


Then

With Time Remaining.


Back Squat - 5 5 3 3 1 1 


Push Press - 7 7 5 5 3 3 

ç

So, if you want to crank something out this weekend for a WOD check out 

The Traveling Wod
http://www.thetravelingwod.com/



















I will see you all Monday, and I will post some stuff tomorrow!

Today (FRIDAY)

Sprints

then


WOD

Ring Dips
Hang Power Snatches
21-15-9
AMRAP 15min

POST TIME TO COMMENTS

Rest Day!

Thursday,

       Take a Rest Day, I will see you all Friday. Study Up on your:


Power Snatch (from the ground) 

Watch the Control on the Deadlift and the Drive out of the Hang Position. 
 

And your Ring Dips 

WED Night!

We are going to Run the WOD from last night. Because I ended up having to leave early.




So, CrossFit Warm Up,

Then;

20 Pushups
15 knees to elbows
300 m Run  

4 rounds




If you snuck past me and did it anyways then I will give you another WOD for tonight. 






Now for Meal Plan Ideas! 


Here is Alex's Blog on Paleo eating. 
These recipes are redic healthy, give em a shot


set-forlife.com 


Also check out Mark's Daily Apples 


 http://www.marksdailyapple.com/#axzz1iVsWDzND

Excuse the Rant, that was called for, however it was not you guys that needed to hear it.

We are back at it Wed, I will be at Minto tomorrow at 730 for a meeting, after that we will break out some of the equipment and do a straight up WOD.

warm up 8 pm.


20 Pushups
15 knees to elbows
300 m Run 

5 rounds







check out some other guys getting it in,
 http://www.crossfit-samarra.blogspot.com/

Tonight (monday night) 

1930


Sprints

Then . . . .


Lifting Complex

Snatch Ballence - Snatch Pull - Full Snatch

1x6

Deadlift - Clean Pull - Full Clean

1x6

Shoulder Press

5x3

Kettle Bell Box Jumps
5x5