Wed Night - 1930

Olympic Lifting 

Because Somewhere;  A Beautiful Women is Warming-Up With Your Max. 

Stick Warmup

Berg  Warmup 

Power Cleans

 5-5-3-3-3

Clean Pulls

5-5-3-3-3

Split Jerk 

5-5-3-3-2

Then .... 

Skin the a Cats

Kyle, our conversation the other day about Krav McGaw. The Irish martial art you were telling me about? Anyways I know you were describing it to me, but all I could picture was Ameri-Do-Te.

Never Heard of Ameri-Do-Te? Its considered the most dangerous martial art in the world..

Ninjitsu Is Bullshit

 

The Street

Tuesday's CrossFit Babe Photo Dump (link)

Our Arctic Warriors have Returned!
(but all kidding aside)

Rest Easy tonight my friends, 

Front Squat

5-5-5-3-3

Then.. 

Five rounds of:

Run 800 meters

 Kettlebell swing, 25reps

15 Pull-ups

HERE IS OUR PRELIM DATA!!!

Athlete A - Caroline (submitted testimonial)

-33.27% Increase in Strength output

-4% increase in Speed

Athlete B -  Mickel

-Injured in Dec. for 2.5 months of the 5 month program.

-Cartilage tear in Knee, the Athlete continued to train CrossFit throughout his recovery

Though injured still produced:

-3% increase in Strength output

With only a:

-5.95% decrease in speed.(I know you were taking it easy bro, no big deal)

Athlete C -  Eric

-45.87% Increase in Strength output (sick!!! and thats useful now, you were always that strong you just could not use it bc of lack of stabilizers and body awareness)

Athlete D – Mitch

35.43% Increase in Strength output (good mix of skill and strength boost)

Athlete E – Kyle

17.24% Increase in Strength output (same as Mitch)

Athlete F – Vince

10.56% Increase in Strength output  (you have always been crazy strong, just some tinkering with that technique)

Athlete G – Josh

16.74% Increase in Strength output (same as mitch)

Athlete H – Andrew

14.77% Increase in Strength output (same as Mitch, good mix of both Skill and Strength) 

THE REST OF YOU!!!! SUBMIT YOUR DAMN DATA!!!!!!!!! AHHHHH

Friday 

Warm Up-

CrossFit Warmup

Skill - Thruster Work


Then

"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees






 U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Appeal For Testimony!

What I need from everyone is your CrossFit Story. How you got into the program, what are your achievements so far, scores, body composition changes, conditioning ect,

This is to help out campaign for more equipment. Thanks a bunch!

Email them to

stpauls40@hotmail.com

205, she made it up to 225 that day. Some guys in the Infantry cant do either of those two weights..... think about that

Wed Night 1930

Warm Up

Activation

6 minute Run        

Dynamic

3 X 30m reverse hurdle

3 X 30m karaoke (big knee on cross over)

2 X 20m low side steps (change sides every 5 steps)

Accelerations

2 x 10 Rollover Start

2 x 10 Walking Start:  Walk, hit mark and accelerate

2 x 10 Dancing Start:  With feet moving in place accelerate without false step

2 x 10 SideStep & Go:  Take two steps sideways then drive off back foot and accelerate the opposite direction

WorkOut

 Speed (95%) 

2 x 4 x 60m (Accel 10m; Maintain 50m)

1 minute between runs

5 minutes between sets 

Then. 

COOL DOWN

4 minute jog

 

Monday Night 1930

Snatch
5×2 50%
3×1 75%
2×1 80%

Snatch Pulls
6 100%
6 105%

Pressing Snatch Ballance
2 80%
2 85%
1 90%
1 95%

Weighted Pull-Ups
5×5

Ordeal in the Arctic

In this Epic CrossFit Workout we will go through a metaphorical Journey to the North of our Nation! 

Preparing for our journey.  
- 10 Farmer Walks 

Loading Vehicles
-5x3 Clean and Jerks 

Beginning the climb
-25 Toes to bar 
-25 Air Squats 

The North Face
2 Rounds
-25 Pullups 
 -25 Box Jumps 




 

   And look at that depth . . . . .
 

Power Lifting Night

Warm Up
CrossFit W/U

Then

Skill Review and movement standards for:

WOD

5-5-3-3-3

of

Dead Lift
Bench Press
Back Squat

Happy St. Desperation Day

For Tonights "Desperation Day" Celebrations, while every single women was wishing she had a man, every one of you will be wishing you had not eaten that batch of your moms Valentines Day Cookies. . . . .

W/U 
Track Drills
Starts 

5-10-15 
Push Ups
Pull Ups 
Air Squats


Review
Snatch PUll




Then 
Complete 

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

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

This Evening (Saturday)

6:30PM

(or)

1830


Olympic Lifting with Her->

Friday Night Lights!


Warm Up - 

     -Track Drills


Skill Review

     - Kettle Bell Snatch
  


Wod

      Finish 30 Deadlifts @ 50% max
Then....

      10  Ring Pull Ups
      15  Kettle Bell Swings
      10 Kettlebell Snatch
      20 Waling Lunges W. Bumper Plate overhead.

4 Rounds





The Faster we can do this.... 


















 The Less we have to do this....  

Nice and Easy

Its time for a nice lifting day, compared to Monday its like sitting on a beach and putting your feet up.

Warm Up 
Laps 
Pullups
Rings Pushups
Toes To Bar
  
Overhead Squat
 5-5-5-3-3


Push Press
5-5-5-3-3


Snatch Pulls
5-5-5-3-3


So... Some Vids on Tech.





OverHead Squat

















Push Press







Snatch Pulls

 Courtesy of CrossFit Lisbeth


We all suck. That’s the first step. If you can admit you suck at something, then you’ve got a chance — because you’ve got heart.

See, we speak so much of the valiant efforts of the accomplished, the winners, those who distinguish themselves in competition and trial that we often forget that the most heart is unseen. The biggest effort in many gyms often happens before the WOD ever starts, before the “3-2-1-Go!”, before the first warm-up, before the first hello.

The biggest effort is often just walking through the door. Think about it.
People — grown adults — show up in CrossFit gyms to learn, to admit that they don’t know everything, that they’re not accomplished at everything, that they need help, they need to learn, they need to grow. It’s a declaration no one wants to make. Our ego fights against it. We pride ourselves on knowing what to do, what to say, how to be. We are adults, after all. Our bravado masks our fear of the world.

And in the CrossFit gym, we take off those masks and simply lay bare our fear in many, many domains and aspects. And we try. We fail. And we try again. Maybe (hopefully!) we eventually succeed: at this skill, at that movement, in this WOD, in that goal.

Warm Up
7 Pull ups
7 Ring Pushups
7 knees to elbows

3 Rounds

Skill
3 Position Hang Clean

Wod
300m Run
40 Air Squats

5 Rounds

Warm Up:

CrossFit Warm Up

7 Pullups
10 Toes To Bar
15 Push-Ups

Skill :
Wall Climbs 

WOD: 
30 Wall Climbs
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Rest Day Wod.  Thoughts

Everyone is working hard and coming along very well, I am happy with that. I think for the most part you guys are enjoying the trainings variety and intensity. I know last night was cool to see some people who have gotten Much Much better at sprinting. Mitch! you were sprinting in top form, like it looked really good, you looked like a sprinter!!! Caroline, you were driving and cycling!(huge changes!) Kyle was light on his feet, and And many many other Personal Bests!

 however I do have two concerns.

First is attendance, it is representative of consistency. The reason that I ask you all to come out every time, is not to boost my fragile ego, the reason that I ask you all to come out each time is that in order to achieve  results you must attend AT LEAST 3 days a week, (which happens to be how many days a week we run)  When we move to 5 days a week then only coming 3 days a week will be ok, but we are not there yet.

This becomes an issue as well with skills taking to long to develop. If you are only practicing an olympic lift once every three weeks, you are are going to keep sucking at it, and will continue to be out lifted by my girlfriend.

The answer is simple, Peer Pressure. Do not let you buddies skip, drive over to their house, pack their gym bag, push them into your car. I don't care, but I am not going to be the one to do it. You guys know if this is directed towards you or not. Some of you have been stellar, and wow, they are the ones who found their abs in less then 4 months, or the ones who already have muscle ups!

Second is Practicing Skills at home. I have stressed this before but I don't think its happening. Grab a stick, practice positions and pulls. Grab a door frame and fix your squat and the bottom position. ect. ect.  What I should be seeing is dramatic unexplained improvements, like "WOW, thats great! we have not done that in weeks, how did it get so good!!!"

So start doing it, and remember when your doing wall claws in line at the supermarket, or pumping your arms in the mirror; that no one cares, you are not special and the world turning does not hinge on your fitness, however one day when people are shooting at you and you have to dash to cover, you will be wishing you had not skipped Sprint Night. In combat, its really simple. At the end of the day you're either pissing on someone, or you are getting pissed on. The choice is yours.

note. this in no way condones the marines actions, this is one of the stupidest things to do ever in the world ever. never do anything like this.  However it illustrates a reality of combat, You are are either the hammer, or you are the nail.