Summer programming: Day 27

Garage Gym. Original Edition.

WOD


21 Weighted situps (25 lb. plate overhead (10 scaled))


21 Double unders
 (45 singles scaled)

1 Rope accent
 (Towel pullups scaled)

18 Weighted situps

21 Double unders


1 Rope accent


15 Weighted situps


21 Double unders


1 Rope accent


12 Weighted situps

21 Double unders


1 Rope accent


9 Weighted situps


21 Double unders


1 Rope accent

Is your grip strength where it needs to be?

http://www.youtube.com/watch?v=k8-HNdhVcOg

Are you a ninja?

http://www.youtube.com/watch?v=tPHy732TwEY&feature=related

misFits are starting to make some big moves. setting up our LLC, writing our affiliate letter to CrossFit, getting equipment quotes for the new gym, etc. we'll keep you posted as we go.

we'd also like to see people posting on here more. thoughts, times, sager jokes, and so on. send this link to people and start spreading the word on the new gym.

Summer programming: Day 26

Mikko's prowler. Made by Renault.

WOD

75 Abmat Situps

Prowler Push (High bars) 15 yards x 5 sets

75 Abmat Situps

Coaches notes: not for time workout. After warmup and first set of situps, do five sets of a 15 yard prowler push. Try and go up in weight on each set. Rest as needed between sets. Get 5 complete sets and finish with 75 situps.

He must hope a wod like this comes up in the games:

wmv

Summer programming: Day 25

Triple extension. Dot com.

WOD

Do as many rounds as possible in 3 minutes

Take a 1 minute rest

Complete 5 times:

3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows

Weight for cleans will be scaled on an individual basis.

Gym should be open all afternoon if the rain keeps up. If not it could be later in the evening. I'll get in touch with everyone later.

Get yourself familiar before coaching tonight:

http://www.youtube.com/watch?v=mCUmi2oqlvA

http://www.crossfit.com/journal/library/48_06_power_clean2.pdf

Summer programming: Day 24

Enough standing around. Get those hands back on the bar.

For the on-ramp grads:

You guys took it up a level the other day in the final workout. Now you start on some really challenging workouts that are going to take longer than you're used to. Don't get discouraged, get angry, and keep up the good work.

WOD

5 rounds for time:

run 400m

21 ring dips

Beginners:

You will be on scaled main site programming until we finish our next six week schedule.

WOD

Four rounds for time:

30 Double Unders (60 singles)

20 Box Jumps 12"

10 1-Pood Kettlebell swings (10 lb. plate)

If you're not familiar with the swings we will get you caught up. To get the idea in your head scroll down to kettlebells and check out the swings series:

http://www.crossfit.com/cf-info/excercise.html#KBs

Article:

http://www.crossfit.com/journal/library/25_04_kettlebell_swing.pdf

Main site WOD demo:

wmv

Summer programming: Day 23

Rest Day

Think randy was hard? Check out Isabel:

http://media.crossfit.com/cf-video/CrossFit_JoshEverettIsabel.mov

Below is the order confirmation for our second equipment purchase. Not sure how it will show up, so you might have to give er a click. As you'll see this order is catered to making the garage (and hopefully soon a bigger one) a better equipped place for you guys to come train. We can't say enough how much it meant for you guys to pitch in for this stuff. We hope you can tell the order reflects our wishes to make it a better place for you. Don't worry if you didn't get a chance to contribute. We need a good gym timer and those babies run about 150-200 bucks, so that will be our next goal number.

summer programming: Day 22

Keep that neutral head and neck throughout the entire movement.

WOD

Deadlift

1-10-1-20-1-30

Make sure your singles are comparable to 1 rep max territory, but also that your 10, 20, and 30 sets are doable.

If you get bored:

http://library.crossfit.com/free/pdf/51-2006_AnalysisofDeadlift.pdf

Hopefully the 5/3/1 will have us here in a few weeks:

http://www.youtube.com/watch?v=5groVHlMkRE

Mr. 5/3/1 himself:

http://www.youtube.com/watch?v=vFs9em8h8ZE

By Patrick Burke MBS CrossFit

I want to get better at _____.

If you want to get better at something, you have to practice, practice, and practice some more. This is one of those topics that has been said a hundred times already, but could be said a hundred times more and still be under-appreciated. It is the topic of doing your homework in order to see results. We are in a fortunate position, where we get to see a lot of athletes perform a lot of different exercises. One thing we know for sure, if you want to get better at _____________, you are going to have to do more of it. Our experience has shown us that those who are patient and persistent will be rewarded.

For movements that you have already achieved, but are aiming to master, decrease the weight/intensity and focus on the technique.But, whatever you do, spend more time on it! For movements that you have not yet accomplished, spend more time in the position that you want to achieve. For example, if you want that first muscle up, you could go attempt after attempt until your head turns blue (bad idea), or you could work on support position, the low dip, and incline muscle up rows. But whatever you do, spend more time in that position. The pullup, spend time above the bar. The handstand pushups, spend time upside down. The list goes on.

The point of this post is to restate what we already have learned from CrossFit: if it were easy, everyone would be doing it. It is not easy. It does take work. But, every second of work is worth the reward when you accomplish that first. Next time you finish the workout, head over the wall and do a couple handstands, or hit the rings and work on your false grip, or work like it's a make lift in your air squat. Trust us, it will be worth it.

summer programming: Day 21

Grab a coach and a PVC. Get your snatch on.

Arms in the snatch:

http://media.crossfit.com/cf-video/CrossFit_BurgSnatchArms.mov

WOD

Strength:

5-3-1

Bench Press

MetCon:

"Randy"

75 snatches (75 lbs.)

Journal Preview for part 2 of benching with louie:

http://media.crossfit.com/cf-video/CrossFitJournal_Louie_speedbench2_PRE.mov

misFit equipment order:

We're going to try and get our order together this weekend and depending on the shipping quote they send back, we should have it about a week later. If you've already given us some cash, we really appreciate it. We're making this order more for you guys than for us. If you still haven't and are able to, try and get it to us by the end of the week.

If you've got any recommendations on stuff, check out http://www.theg2scart.com/

and post any ideas to the comments.

Summer programming: Day 20

Happy 26th K Sager

Sager's Birthday WOD

"I like the thing you push, and wall-balls"

5 Rounds for time:

Prowler bear crawl down (26 lbs on each side)

26 Pushups

Prowler push back (26 lbs on each side)

26 Wall-balls

Prowler fun:

http://www.youtube.com/watch?v=1ieOBgyq88E

Wallllbaaallllsss:

http://www.youtube.com/watch?v=TC2FmcPH64o

Summer programming: Day 19

Active shoulders, stabilizer development, and flexibility all need to be achieved before going heavy overhead.

Active shoulders:

http://www.crossfit.com/journal/library/37_05_lifting_shldr.pdf

WOD

Strength:

5-3-1

Deadlift

MetCon:

21-15-9

Overhead squat (95 lbs)

Chest to bar pullups

Scale:

21-15-9

Overhead squat (45 lbs)

Pullups

Still an important goal of ours that seems unattainable at the moment:

http://www.youtube.com/watch?v=wjuULPqI-WY

Go maine, go fish oil:

http://games2010.crossfit.com/blog/2010/06/sponsor-profile-stronger-faster-healthier,561/

Summer programming: Day 18

Rest Day

Game 7

summer programming: Day 17

Add pistols to your post wod skill-work session.

http://www.crossfit.com/cf-info/excercise.html

Under journal previews you can watch three pistol videos from the freakman Adrian Bozman

WOD

Strength:

Back Squat

5-3-1

MetCon:

"JT"

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

About JT:

http://www.crossfit.com/mt-archive2/000838.html

Scale:

(Male/Female)

AMRAP 12 Minutes:


2 Kick to handstand, 10 sec hold each


3 Strict press @ 60% 1RM


6/4 Ring dips


12/9 Pushups

You'll come to learn that we'll use any excuse or level of content to fit him in here:

http://www.youtube.com/watch?v=arPNKgZn710

summer programming: Day 16

Is your kip efficient?

In the picture above, all three future misFits have the same issue. Their hip drive during the kip is too lateral. We're looking for momentum laterally where it's cheap and easy, but the ultimate goal is to get up over the bar. Focus on the hip drive getting you up instead of out.

Notice how the feet shoot down and the body is straight at the top of the motion:

wmv

WOD

Max rounds of 12 unbroken pull-ups in 20 minutes.

Looking for a scale?

Try rounds of 8 unbroken instead.

If time permits, start getting after some skill work/progressions for 10-15 minutes after you workout. Grab a jump rope, parallettes for some L-sits, or get over to the rings. Ask if you need more suggestions.

We're all about the gains from good nutrition in the gym, but there are better reasons to start taking care of yourself:

http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100258148

Links to recommended fish oils:

http://www.zonediet.com/omega3/tabid/64/default.aspx

http://www.carlsonlabs.com/p-239-very-finest-fish-oil-orange-flavor-softgels.aspx

http://www.nordicnaturals.com/en/Products/Product_Details/98/?ProdID=1425

This will never get old. A little inspiration for getting up on the bar today:

http://library.crossfit.com/free/video/CFJ_Spealler_QuestFor100Pullups.mov

Summer programming: Day 13, 14, 15

Learn to use deep breaths to create a strong platform for core to extremity power.

Day 13

OLY:

Find 1rm Clean

Overhead Squat 3x3

3x5 Clean pulls

Crossfit Endurance:

12x1 minute intervals

Rest 30 Seconds between intervals

Go for max distance in each

Day 14

Rest Day

Day 15

2009 CrossFit Games Chipper, misFit style.

15 reps 135 lb. squat clean
30 Toes to bar
30 Box jumps 20" box
10 Muscle ups
30 PushPress 45 lb. barbell
30 Double Unders
15 reps 115 lb thrusters
30 Pullups
30 Burpees
300' OH Walking lunge with 35 lb. plate

Would really like to see a good turnout for this one tonight for anyone past on ramp, as well as a good on ramp group.

Muscle up progression from the man himself:

wmv

Clean tech part 1 from the other man himself:

wmv

As you'll see if you keep reading this, CrossFit knows the different methodologies to combine, but doesn't pretend to be the experts on each one. So they hire the experts in every single field.

summer programming: Day 12

If you want those muscle-ups, you better get up on those rings.

WOD

Strength:

Deadlift

3x3

MetCon:

Three rounds for time:

5 muscle ups

10 Powercleans (135)

200m run

Running a bit late today, content will have to suffer:

http://www.youtube.com/watch?v=ZawrdYA0WXU

Summer programming: Day 11

Rest Day

If you don't have a foam roll, go get one. And use it:

http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

My apologies to the Khalipa monster for forgetting he does a TGU with more weight:

http://media.crossfit.com/cf-video/CrossFit_JasonKhalipa_turkishgetup.mov

I've watched this video roughly ten times now, and it's still arousing:

http://media.crossfit.com/cf-video/CFGames2010_AreYouReady.mov

Summer programming: Day 10

Who will be the next to don the (X)misFit shirt?

Johnny Law

The Bean Counter

Skimpy Pete

The Piss Monster

(World record holder for max rounds of unbroken water bowl chugs)

The race is on. Get after it.

WOD

With a single kettlebell:
21 Turkish get-ups, Right arm
50 Kettlebell Swings
21 Overhead squats, Left arm
50 Kettlebell Swings
21 Overhead squats, Right arm
50 Kettlebell Swings
21 Turkish get-ups, Left arm

Good TGU instructional video:

http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_203_A_PageName_E_kettlebellvideo5

If the kettlebells don't get you jazzed up enough, give this a shot:

http://www.youtube.com/watch?v=yg065VPn_4A

Summer programming: Day 9

Will there be a replay of this position on the side of the road during today's WOD?

WOD

Run 5K

Rinse and repeat, for the entire run:

http://www.posetech.com/pose_method/images/pose-stance-full.jpg

Map it here:

http://www.usatf.org/routes/map/

It's ok if you can't run a 5K, but not doing it isn't. Run a mile and walk for a minute if you have to, just get out there and do 3.1 miles today in some way, and go hard.

Why learn to pose run?

http://www.youtube.com/watch?v=RbaLVGfGN8Y

No lifting today? When will you be able to do this if you don't lift?

http://www.youtube.com/watch?v=YYay78n1dgE

Summer Programming: Day 8

If a blazing sun tattoo is the motivation you need to get your elbows up like this, I say go for it.

WOD

Strength:

Bench Press/Shoulder Press

3x3

MetCon:

AMRAP 12 minutes

200m Run

20 Pullups

*AMRAP is an excellent tool for lighter intensity circuits like these. We use them to race the clock as opposed to letting it run out. The point is to marginalize the work-rest intervals that you would have with a task priority workout that included a heavy weight. Take this into consideration before you start so you don't finish the workout with gas left in the tank.

A little advice on keeping your hands in good shape:

http://stronglifts.com/how-to-minimize-callus-formation-treat-ripped-calluses/

Stay away from Louie's late night triceps expansion program, but listen to him about powerlifting technique:

http://library.crossfit.com/free/video/CFJ_LouieSimmons_BenchSetUp.mov

Summer Programming: Day 7

Rest Day

Get out your foam roll and work the kinks out.

EVERYONE start the push-up challenge today. Do 1 pushup today, 2 tomorrow, 3 the next day, and so on. Easy to do, but will really help you build on your training, especially when you get up to the higher days.

Snatch videos:

How not to snatch

How to snatch

Summer Programming: Day 6

"Crippled"

WOD

Crossfit Endurance:

Tabata running

8 rounds of 20 seconds on, 10 seconds off.

Effort should consistently be faster than best mile pace.

Olympic Lifting:

Find new 1 rep max in snatch

BTN rack jerk 3x3

Snatch Grip Deadlift 3x5 at lofty snatch goal weight

*Ideally crossfit endurance workouts are done three hours after regular lifting and/or WOD. If you struggle with the breathing in crossfit more than the weight, give it a shot once a week with a goal of twice a week.

http://www.crossfitendurance.com

One of the craziest videos I've ever seen:

http://www.sicfit.com/event/main/video/id/236546-What-SICFIT-means/vid/328327-Get-Lifted-CrossFit-Paul-Smiths-Kong

Summer Programming: Day 5

"The Seven"

WOD

"The River Bend Crippler"

*Load Barbell with 135 (35's and 10's on each side)

10 powercleans at 135

Take 35 off and carry it to prowler to load

Sprint back

25 pull-ups

Take other 35 off and carry it to prowler to load

Sprint back

25 power snatches with remaining 65 lbs.

Sprint to prowler

25 burpees

Push loaded prowler

25 kettlebell swings

Push prowler back

50 double-unders

Sprint back to start

Based on the "Albany Crippler" from the northeast regionals:

10 power cleans (185/115), unload outside weight and carry one plate 30 meters and load it onto a sled (45/25), ski for 20 calories, sprint back 30 meters, 30 power snatches (95/65), carry the other weight (45/25) 30 meters and load it onto the sled, 40 burpees, push loaded sled (90/50) 30 meters on high bars, 50 kettlebell swings (55/35), push loaded sled back 30 meters, 60 double-unders, and then one final sprint back 30 meters to the finish line.

Does anyone stand a chance at the games this year?

http://www.youtube.com/watch?v=6lBwcBm6qs4

Some Robb Wolf nutrition magic, and insanity. You usually get both with him.

http://robbwolf.com/2008/01/22/zone-and-other-resources/