fun in the city

so I wanted to do a barbell movement monday and a kettlebell movement yesterday but it all got messed up since people took my equipment. today I am going to throw in the barbell. going to be weird but it should work fine.

workout:

amrap 18 minutes:

5 burpee ground to overhead(95/65)

10 pullups

15 situps

endurance wod:

Row 200 calories or run 1.75mi.

Better Than yesterday

I sure hope today turns out better than yesterday. That is all.

workout:

2rounds for time:

15 one-handed overhead squat with 16kg/12kg left arm

30 slamballs

farmers walk up the staircase and around the floor (50/35)

15 one handed O/H squat right arm

30 slamballs

farmers walk

MOMWOD:

3 rounds

15 lunges

200m farmer's walk #20 DB's

15 wall ball #14

Endurance

tabata :20/:10 hill sprints

dumbed down WOD again

Hope everyone had a great weekend and is ready to get back to work this week.

Got a good one for you to do today. It it is always good coming back to squats on a Monday.

workout:

1000m row

then 21-15-9

DB Front Squat (45#/30#)

DB Straight Leg Deadlift (35#/25#)

rest 5 minutes:

Row all out for 8:00

MOMWoD:

3 rounds

20 push press #65

20 step ups

20 OHS #45

Everyones favorite!!!!

so today we visit the exercises many of you guys and girls just love to have come up.

go ahead and kick and whine about it and then just shut and up and take the pain for today.

workout:

5 rounds for time:

80 over the hurdles

30 box jumps (24in/20in)

20 kettlebell swings (24kg/16kg)

time trials

This is the best 25 minutes of your life today! so get in and have fun today with this little bit of fun.

workout:

10 min max distance on treadmill

rest 2 minute

2 minute max pullups

1 minute rest

2minute max pushpress non dominant hand(16kg/12kg)

2minute max pushpress dominant hand(16kg/12kg)

1minute rest

2 minute max row for distance

1 minute rest

2 minute max burpees

****let's talk about the pushpress a second. notice there is no rest between the sets you go right into the next set once time is ended on one. once the weight is in place in the rack position you can not sit the weight down or the set is over. also you can not use your opposite hand for support. if either happens then the set is over and you forfeit any future reps. if you do any of these on the nondominant hand then you will sit the kettlebell down and wait til the 2 minutes us up and then start on the dominant hand when told to.

Endurance workout:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

No pacing, This interval set is to be done as close to all out as possible on each Interval.

MOMWOD:

Skill Day

Core work!

Max side plank

Max plank on forearms

Max side plank other side

Max L-sit or tuck sit

late post again

well since I was not up at the butt crack of dawn to coach and saw that only one showed up

for the class. hopefully he knew what he was doing so he did not need much coaching.

so today's workout was:

3 rounds for time:

15 dumbbell thrusters (50#/35#)

30 weighted situps (50#/35#)

just some pushing and a pulling

This workout is intense so get ready for it.

3 rounds for time:
750m row/600m run

10 pullups
15 pushups

15 pullups
20 pushups

10 pullups
15 pushups

you must do each little superset each round before moving onto the next round.

MOMWOD:
Advanced
3 rounds
500m row
20 back squats #65
20 knees to elbows

Endurance WOD:
choose one of the following tools and do the workout: row, run, swim, bike
5 Min on, 2:30 Min off,
6 Min on, 3 Min off,
7 Min on.. Done

Burping Lunge

Well hope all the fathers had a great Father's Day. Now back to the grind with the workouts.

workout:
a) we are going to be doing 6-7 sprints. a little differently than normal with having you sprint and
rest and return all inside of 20 seconds. should be fun.

b)
5 rounds for time:
50 foot walking overhead lunge (45# bar/35# bar)
21 burpees

MOMWOD:
5 rounds
15 overhead walking lunges with #45 barbell or plate
15 burpees or pregnant burpees

here is what the workout will kind of look like:

http://media.crossfit.com/cf-video/CrossFit_LungeBurpeeWOD.wmv

sprints and countdowns

so today's wod is something I can leave in the hands of anyone. whether they come to the gym or stay at home.

a) baseline to baseline sprints
on the top of every 45 seconds perform one sprint and then rest remainder of 45 seconds left.

b)
for time:
10-9--8-7-6-5-4-3-2-1 challenge weights:
alternating pushpress (40/25) 50#
burpees 50#
weighted situps with medball (20/12) 30#/20#


MOMWOD:
"Noah"
Advanced
5 rounds
200m run
10 push ups
10 good mornings #45 bar
10 pull ups

Endurance WOD:
choose either bike, run, row, swim for this workout
4min on, 2min off,
5min on, 2min off,
6min on, 2min off,
5min on, 2min off,
4min on Done!

just 20 minutes

so after yesterday's REST day I thought I would not make the workout too taxing.
how does only 20 minutes sound?

workout:
AMRAP in 20 minutes of:
5 straight leg deadlifts (135/95)
10 kettlebell swings (24kg/16kg)
15 box jumpsz (20 inch box)

a short demo of the straight leg dead from Catalyst Athletics
http://www.cathletics.com/exercises/index.php?show=exercise&sectionID=2&exerciseID=215

momwod:
5 rounds
10 lunges
10 dumbbell hang power cleans (#20-25 DB’s)
10 dips

rest day

well yesterday was filled with fun and today I will give you guys a rest day.

workout:

baseline to baseline (50 feet)

6 times with 45 second rest

for time:

100 burpees

time trails:

500m row

250m row

125m row

MOMWOD:

Advanced

5 rounds

10 lunges

10 dumbbell hang power cleans #20-25 DB’s

10 dips

Fun Times

This is going to be a fun time today. After yesterday's birthday workout I am sure most of you are walking around like zombies. Now come in today and get in some more fun with a little couplet.

for time:
100 Hang Power Cleans (75/45)
50 wallballs (20/12)
75 HPC
35 wallballs
50 HPC
20 wallballs

Endurance: choose one of the following
workout for today is
run-20 minutes
row-25 minutes
bike-60 minutes

MOMWOD:
Advanced
Row 1500m
30 wall ball #14
Row 1000m
20 wall ball
Row 500m
10 wall ball

Intermediate
Row 1000m
30 wall ball #10
Row 750m
20 wall ball
Row 500m
10 wall ball

28 days later

This workout today is a break for me to step back and watch people suffer. Kind of like what the movie was about with the big guys in office just letting the zombies take over. HAHA!

Well it is giving me a well deserved time of reflection on the training and wondering where to take you all next. We are having great progress with the programming and now outsiders are trying to change things up a bit and say we need more to do. By the looks of things you guys are getting pushed pretty good with what we are doing at the moment. Adding in more will just hurt you guys I believe. Too much of something is never a good thing.

Some other changes are also coming to the schedule.
Matt will be running the 6am class on Wednesday.
I will be running the 6:30pm classes on Tuesday and Thursday nights.
So far those are the only changes to the schedule.

As always go and check out the other sites on the links and if you get a chance go and take a look at the gym I workout at
Crossfit Charlotte. Just around the corner. Go there for some inspiration and stay if you like and chat up my coach as well as some of the members there. We are a tight little community and would love to have all those that want to get fit be apart of it.

Okay onto the hellacious WOD:

3 rounds for time:
28 slamball (30/20)
28 kettlebell sumo deadlift hi-pull (32kg/24kg)
28 one arm snatch (40/25)------this is total reps so that is 14 each side
28 floor press (40/25)
28 weighted walking lunge (40/25)
as always I have subs and I will scale you where I see fit to scale for your fitness level.
Endurance WOD:

12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval
jump on the rower for this or grab a stopwatch and go on the treadmill or bike or just go outside and run your hearts out.

MOMWOD:

Row 500m
30 shoulder press #65 ( intermediate 45#-remember scale where needed)
Row 1000m
20 shoulder press
Row 1500m
10 shoulder press

Bodyweight fun!!!!

Today's workout is a great one to just push yourself on. It is all bodyweight movements and we all know how much we love those here. Anyways, enough jibber-jabber and onto the workout:

15 rounds for time of

5 pullups
10 pushups
15 squats

Late Post

Sorry guys for the late post.
onto the workout:

Deadlift- work up to 1rm

then metcon:
AMRAP in 7 minutes:
5 lateral box jumps
5 deadlifts

rest 1 minute then

As many reps as possible in 7 minutes of:
BURPEES

DUMBED DOWN WOD

Have fun with this workout and go hard at it and let me know how it goes. A lot of you have had concerns with form being taught to you by some around here and I am working on getting that taken care of to make sure you guys are happier in the future.

Anyways: onto the workout.

For time:
100 slamballs(30/20)
50 squats
75 wallballs(20/12)
50 squats
50 pullups
50 squats
25 burpees
50 squats

MOMWOD:
Advanced
21-15-9
Kettlebell deadlifts, 32kg
Knees to elbows
Good mornings

Intermediate
21-15-9
Kettlebell deadlifts, 24kg
Knees to elbows
Good mornings

Endurance:
Tabata intervals
2o seconds on
10 seconds of rest
for 8 rounds
choose either bike run swim or row or even jump rope and count each jump as one rep

Making the world a better place one SNATCH at a time

On the mainsite today is a HERO workout called Randy. I would love for you all to attempt this sometime in the future but just with lack of equipment for everyone to learn and then do the workout I do not want to do it here today. So we will be something just as sinister.

Workout:
5 rounds for time:
15 hang power snatch (75/55)
15 pushups

here is Sage demoing the HPS (click and enjoy)
http://www.youtube.com/watch?v=43qi9DlGUxU

rest 5 minutes and then

75 calories on the rower for time

MomWOD:
Advanced
75 hang muscle snatch #35 bar
Intermediate
75 hang muscle snatch #15 bar

***New area on here now is the ENDURANCE portion of the workouts. Do this either 3 hours after your workout or you could just do it right after. I do not recommend the latter. You need to go all out on these to improve your endurance.
Some of you triathletes and long distance runners will benefit more from this type of training than LSD every day.

Todays is a easy one:
20 minute time trial (pick either swimming, bike, run, rower)

RUNNIN BURPEES

This is a fun one to conquer so go and have fun with it.

4 rounds for time of:

.5mi on treadmill
25 burpees