Summer Programming: Day 47 (46 was rest)

We've done a good amount of running recently. Should prepare you for today's twist.

WOD

Strength

Thruster

5-3-1

MetCon

Tabata Mash-up: Running and KB snatch.

For those of you who haven't done tabata or don't understand the mash up:

Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. A mash-up will be 16 rounds of 20 seconds of work and 10 seconds of rest while alternating exercises.

Today you will run as far as you can while carrying the kettlebell in 20 seconds, rest 10 seconds, do as many right arm kettlebell snatches as you can in 20 seconds, rest 10 seconds, run again, rest 10 seconds, and then do left arm. That will complete 4 rounds of the mash-up and you will keep going until you have done each 8 times (4 rounds of snatch with each arm, 8 run).

Your score will be total distance and number of reps. This will be easiest on a track. Post score to comments.

A little help with the KB snatch:

http://www.youtube.com/watch?v=6Ubc4uJdyB8

Can't help with the running.

*I (Drew) am out of town this weekend. If you wish to workout at the gym, get in contact with Seth (807-7065). If you get permission to go in without him, be safe and make sure it's not by yourself.

Summer Programming: Day 45

Vintage. Better get your SDHP's in order. Our new clock is called 'Clock Gone Bad' and it has a nice little button on it for FGB.

WOD

5 Rounds for time

21 Sumo Deadlift High Pulls (75/55)

21 Thrusters (75/55)

No special notes today.

It's going to be hard.

Summer Programming: Day 44

Psssh. Ball Cleans. Pssssh.

WOD

Clean one rep on the minute, every minute, for 20 minutes

Increase weight as you go

After rep is done do 15 double unders in remaining part of minute

Post highest weight and lowest weight to comments

Summer Programming: Day 43

The Odd Couple. Winners of the 2010 misFit games. Free month at the gym, and a free T-shirt. Good times.

WOD

Strength:

Overhead Squat

5-3-1

MetCon:

3 Rounds

Run 400m

AMRAP Push ups

Rest 3 Minutes

Scores are for total time of 400's, and total push ups. No rest between the run and push ups. Push ups are as many reps as possible in one set.

Post time and total reps to comments.

This could win the video post of the year award for the misFit Blog:

http://www.youtube.com/watch?v=EOyy-zmnLHc

Summer Programming: Day 42

Make sure you get in early today so we can turn your muscle snatch into a power snatch. Hah. Take the time to watch some videos before you come in.

WOD

In 2:30 (3:00 scaled), run 400m and move as much weight overhead as

possible. Only a power snatch or a snatch may be employed as a means

of moving load from ground to overhead. The run must be completed first

and the amount of weight loaded on the bar is your choice.

Rest 1:30 and repeat for a total of four rounds.

Power Snatch:

http://media.crossfit.com/cf-video/cfj-nov-05/power-snatch.wmv

Summer Programming: Day 41

Today's WOD was found in the archives of bDex, thanks for keeping us fit. Rest is important, seriously.

WOD

Naps for time.

It's true:

http://www.lifehack.org/articles/lifestyle/sleep-your-way-to-better-fitness.html

The first WOD from the games from the angle where you can see Mikko. He's got some work to do.

http://www.sicfit.com/speaker/6807-Jason-Khalipa/video/348648-The-Top-Mens-Heat-Muscle-upSnatch-event-at-the-2010-Games

Summer Programming: Day 40

Keep working on that stamina. Before you know it we'll be back inside for a season and you'll have more hot dates with the rower than you'll care for.

WOD

Strength:

Thruster

3-3-3

Metcon:

Run 200m

15-12-9

135 Squat Clean

Ring Dips

Run 200m

Scale:

Weight on clean

Jumping ring dips/Bench Dips

*Don't forget to post weights and scores up here guys. Also send or post your e-mail address so I can send you the strength training spreadsheet. It's a sixteen week program, and if you guys take the time to stick with it you'll see tremendous strength gains as well as MetCon improvements.

More Robb Wolf. Really enjoy his individualized planning for people. I'm glad he doesn't just say "Go Paleo" and tell you eating banana's and rib eye will help you reach your goals.

http://robbwolf.com/2009/12/17/how-many-calories-to-lean-out/

Ring Dips not enough?

http://www.dailymotion.com/video/x924g2_bulgarian-cup-2009-gymnastics-rings_sport

Summer Programming: Day 39

Better get that hip drive on your chest to bar pullups the day after Mary.

WOD

Strength:

Overhead Squat

3-3-3

MetCon:

21-15-9

30" Box Jumps (stack those plates)

Chest to Bar Pullups

*Seth will be teaching early classes from now on for anyone who works later. Get in touch with him to find out what times.

Fantastic:

http://media.crossfit.com/cf-video/CrossFitGames2010_AdidasCommercial.mov

Get it:

http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844

Summer programming: Day 38

Fittest men and women on the planet. No Mikko. Maybe next year.

Steve Cleave is a beast, and Chris Spealler is the greatest CrossFitter ever.

At least sweet toast caved and an unknown (ish) won again. Glassman was right as per usual.

WOD

'Mary'

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Scale:

Handstand holds or assist band handstand pushups

Pistols to adjusted depth or assist band pistols

Assist band pullups

Great pistol demo:

http://www.youtube.com/watch?v=jEBol54EjVE

We should have sent this video to Mikko prior to the games:

http://www.metacafe.com/watch/877664/15_ring_handstand_pushups/

Summer programming: Day 37

http://games2010.crossfit.com/

Fiiinally

WOD

"Death March"

Walk one mile with bodyweight squat bar on back.

Scale:

Weight on a person by person basis.

I'd like to get a group to a track this evening, let me know if you're interested.

Summer programming: Day 36

Triple extension, bar close to the body, elbows high and wide (hopefully that progressed). Snatch dot com.

WOD

On the first minute, do 1 snatch. The second minute, do 2 wall balls. The third, 3 snatch, and continue this until you cannot complete the reps within the minute.

Prescribed weight is 115 lb./75 lb. for snatch and 20 lb./10 lb. wall balls to the 12 foot target.

Faaaaast approaching:

wmv

Cool WOD:

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

Summer programming: Day 35

Take a look at the shoes. Great for this running WOD. Not so great for today's deadlifts.

A little reading for those looking to step up their shoe game:

http://stronglifts.com/weight-lifting-shoes-squats-deadlifts/

WOD

Strength:

Sumo Deadlift

3-3-3

MetCon:

30 Muscle ups for time

Scale:

60 Chest to bar pullups, 60 ring dips

or

120 assist band pullups

120 dips

We are well aware of these not being equal feats, but we're trying to get you up on those rings. Wherever you're at, we'll get you there.

They just get weirder and weirder:

http://www.youtube.com/watch?v=rw7JqgL2uR4

If you want to lift more, start swearing at yourself in the mirror between sets:

http://www.youtube.com/watch?v=st8FEFHlInk&NR=1&feature=fvwp

Summer programming: Day 34

Giddy up. It's a new week, get after it.

WOD

Strength:

Thrusters

5-5-5

MetCon:

AMRAP 5 minutes

155 Power Clean and Jerk

Rest 3 Minutes

AMRAP 5 minutes

30" Box Jumps

Schwaaat:

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

A-dub:

http://www.youtube.com/watch?v=7vL19q8yL54&NR=1

Summer Programming Day 33

Colorado mountain runs in the mud and snow are a true test of endurance. This one is worth the click to zoom in.

WOD

OLY:

Squat Clean 1-1-1-1-1-1-1

Snatch Balance 5-5-5

Clean Pulls 3-3-3-3-3

Endurance:

3+ Hours After Strength WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Snatch Balance:

wmv

Gross:

http://www.youtube.com/watch?v=yowQI5JxGqo&feature=related

Summer programming: Day 32

Get some air under those Mamba's. Hopefully double unders

link together a little better today than during "^the seven^".

WOD

Strength:

3x5 Sumo Deadlift

MetCon:

AMRAP 12 minutes

185 front squat x5

10 Chest to Bar Pullups

20 Double Unders

This guy would scale up to 200kg in this WOD:

http://www.youtube.com/watch?v=XkK9-mnDAy4

Buddy is bonkers:

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

Summer programming: Day 31

Rest Day

If you've given it hell for three days already, take a rest day. If you need to catch up or have only done two days, do a heavy lift or one of the past two day's WODs.

Woah:

http://games2010.crossfit.com/blog/2010/07/revolution-will-now-be-televised,615/

Summer programming: Day 30

Johnny Law finishing his newly improved push ups as The Bean Counter waits to be tagged in. They won the challenge together, but who will get their shirt first?

WOD

10 muscle ups

15 hand stand push ups

155 lb. Squat Cleans x 20

Run 550m

Scale:

20 Body Rows, 20 Dips

Kick to Handstand (Accumulate 45 seconds of holds)

Weight by individual x20 Squat Cleans

Run 550m

Post WOD challenge: Max time plank hold

Handstand intro:

wmv

For anyone still confused about the difference in the cleans:

http://www.youtube.com/watch?v=ZVpsiAtVx7s

Power is first, squat is second.

30 "muscle ups" for time. Yes this is cheating, but its amusing and impressive:

http://crossfitperu.com/wp/wp-content/uploads/2010/01/CrossFit_Mizar30MUpButterfly.mov

Summer programming: Day 29

Ring push ups are an excellent way to build stabilizers and get comfortable on the rings.

WOD

Strength:

Overhead Squat

5-5-5

MetCon:

AMRAP 12 minutes

200m run

20 push ups

Scale: Amount of means of pushups by individual

Post WOD skill work: Handstands

We sat down and did the programming for the next six weeks. Our three new strength lifts for this session will be overhead squat, thrusters, and sumo deadlift. If you didn't complete your 5-3-1 for back squat, deadlift, and bench you need to do so this session. When you see overhead squat do back squat, thrusters=bench, and sumo=regular deadlift. The other new part will be a skill work session or class challenge/competition after every workout.

Start getting the ideas for running/sprinting mechanics into your head:

wmv

wmv

If today's WOD looks a little soft, sub these for regular push ups:

http://video.google.com/videoplay?docid=7358037864884773519

Summer Programming: Day 28

Rest Day.

If you didn't make it yesterday, come on in and do the double under, situp, rope climb WOD.

If you haven't been in for a few days, come on in and we'll get you going again.

We filed for misFit LLC this morning and should hear back soon. I am also putting down an offer on a house that will have a nice big garage that will turn into our business for a while. As we said yesterday, it's time to start telling people about it. We hope to be a fully operating affiliate during the month of August.

Order your fish oil. Today.