2/6/10

5x 185 front squat X 5reps
5x 10 pullups
sprint 400 meters

7/5/10

3 rounds

12 handstand pushups

10 strict pullups

8 situps

6 Ring dips

4 box jumps 24 box

2 100 meter sprints

4/5/10

no excuses
10 X 3
front squats 83kg (185lbs)
Weighted pullups use 35lb kettlebell

3/5/10

4oo meter farmers walk holding 45lb plates in each hand, 35lb kb or 45 lb dumbbells

then

3X

15pullups

10 powercleans 135

6-8am jiu-jitsu

100pushups

75situps

50 decksquats

25 mat sprints

2/5/10

rest day

30/4/10

lets see what do we want to do?

25 10 meter sprints

10 sandbag get ups with 80lb sandbag

45lb plate from ground to overhead 50times

75 pull ups

6-8am jiu-jitsu

partner pushups X 30

partner leg press X 30

50 burpees

27/4/10

started new strength program today in preperation for the August weightlifting meet. lots of squats is basically what is without getting to indepth.

12 X 2reps

High bar back squat

start at 70% of your max and move up 5% each set of 2 reps until 2 is hard

when you get to that point stay with that weight and finish your required sets

incase you didn't know what a high bar back squat was here is the answer.

instead of leaning forward at the hips and holding the bar more across your scapulae you are going to keep your upper body more upright and hold the bar across your traps.

have fun

26/4/10

big day in whoville at the Sacred Heart Olympic Weightlifting Competition on 25/4/10

eric
snatch 70kg
clean and jerk 95,100,102 (PR)
Total 172 (new meet personal record)

joe r
snatch 71, 75, 81
clean and jerk 105
Total 185

joe c
snatch 71, 75 missed 83 (but i will get it)
clean and jerk 106, 110 115 (PR)
total 190

good job

wod:
6 rounds
sand bag drag (80lbs) 25meters x 6
sand bag power clean X 6
sand bag split jerk X 6

total weight moved in 15min of
135lb squat cleans

19/4/10

box jumps x10 24in box
sprint 200 meters
repeat 6 times

6-8am jiu-jitsu
bear crawl length of mat X 5
pushups x 10
burpees x 20
repeat 5 times

this weekend me, e joe r and possible big b competeing in olympic weightlifting meet at sacred heart university in fairfield ct
soon training will change to get ready for Naga tournament on 29/5-30/5 will update site accordingly, will incorporate olympic lifts into metcon workouts, also will increase sprint work with weight on the body

10/4/10

8 X2 reps

Back Squat X 80%of max

Front Squat X 80% of max

Run 1 mile

7/4/10

10 rounds of 2 reps, each set continue to increase weight or do 85% of your 1 rep max and stay with that

squat clean to hang clean

then sprint 400 meters 4 times

6-8am jiu-jitsu

50pushups

40 situps

30 medball slams

20 jumping squats

10 mat sprints

6/4/10

4 rounds
Backsquats 275 X 5
pullups X 10
200 meter sprint X 5

4/4/10

load sled with 135 lbs sprint with it 10 times by 20 feet

2o L-pullups X 5

20 push ups X 5

3 rounds

strict press # 135 X 5

Push jerk # 155 X 5

Split Jerk # 175 X 5

rest 2min

225lbs on sled or tire drag with 90lbs or 80lb sandbag drag 25feet X 10

6-8am jiu-jitsu

25 sprints length of the mat

1min max reps pushups

1min max reps situps

1min max reps jump squats

1/4/10

8 rounds
80lb sandbag drag 50 ft X 5
10 overheadsquats X 10
pushups X 15

50 burpee power snatches at 95lbs

28/3/10

5rounds

do each round individually and time it, then rest 1 min and do next round and time it

objective: is to be your time from the previous round

15 pushups

15 pullups

15situps

15airsquats

rest 5 min at the end of 5th round

then go run 1 mile

27/3/10

10 handstand push ups
15 2pood kettlebell swings
20 pull ups
25 Air Squats
30 95lb Hang Snatches
35 135 deadlifts
40 10 meter sprints

start at 10 go to 40 then rest 2 min and go from 40 down to 10

"the difference between interest and commitment is this.......when you're interested in something,you do it only when circumstances permit. when you're committed to something, you except no excuses just results"

commit to being strong and powerful

26/3/10 rest day

rest day

signed up for the warrior dash in Wyndam New York, September 18th at 3:00pm
3 miles of obstacles and fun
www.warriordash.com

25/3/10

8 rounds of 2 reps increasing weight each round
deadlifts starting at 60% of 1 rep max

rest 2 min
do 10 50 meter sprints

24/3/10

pick up a sandbag 80lbs, muay thai bag, or some other oblong object
Place it on your shoulders and Squat 30 times
Drop it and sprint 200 yards, (1oo out and 100 back)
Pick up bag squat 20 times
200 yard sprint
10 squats
200 yards
find a bar and do 100 pull ups

6-8am jiu-jitsu
Leg blaster
20 squats
15 push ups
20 lungs
15 push ups
20 jumping lunges
15 push ups
20 jumping squats
15 pushups
repeat 2times

23/3/10

5 rounds
95lbs overhead squat X 15
95lbs powerclean X 10
95lbs bent over row X 5

Good work to the two from darwin that competed in the crossfit sectionals at crossfit milford on 3/20 and 3/21. Great work now lets get focused on our olympic meet

19/3/10

20 hang Squat cleans 135lbs
no rest right into
20 burpees
no rest right into
20 Jerks from the Front rack 135lbs

6-8am jiu-jitsu
25 med ball cleans
25 pushups
25 longs jumps length of mat

18/3/10

trio of truth
do the next 3 exercises max reps in 2 minutes
only rest is the time it takes to set up bar for next lift
deadlift 225
Front squat 185
powerclean 155

rest 5 minutes
then do 50 10meter sprints

the truth will set you free

17/3/10

5 rounds

Hang Power Clean 135lbs X 5

Sprint 400 meters X 1

6-8am Jiu-Jitsu

15min as many rounds as possible

10 ball slams

10 pushups

10/3/10

15min AMRAP (as many rounds as possible)
400meter run
185lb bench press X 8



6-8am Jiu-Jitsu
20min time limit
do as many burpees as possible in time given

9/3/10

10 rounds
box jump max reps 1 min on 24in box

8/3/10

good day today on sunday 7th march 2010
330lbs high bar back squat ass to deck
getting stronger, clean and jerks more explosive
snatches getting there need more technique work
going to see Gary next week for some good training

work out is 4 rounds
Sled drag with body weight on sled, drag 50 meters X 6
walking lunges 50 meters X 6
Knees to bar X 20

6-8am jiu-jitsu class
buddy carry sprint length of mat X 10
squatting long jumps length of mat X 10
sit ups X 100

5/3/10 "REST DAY"

take it easy and rest

3/3/10 "REST IN PEACE CROSSFIT"

This picture was taken when crossfit was still elite and underground

20 minute time limit

1,000m row

In remaining time complete 5 rounds

Sumodeadlift high pulls X 21

burpees X 15

thruster X 9

weight is 95lbs

this was the first wod that both myself and Inst. E did that was truly a kick in the ass

6-8am jiu-jitsu class

medcine ball slams X25

medcine ball press overhead X 25

rounds = 4

3/2/10

yea i had to put this up

in order to date these two chicks you must complete in a reasonable amount of time the following:
2 rounds
75 pushups
75 air squats

rest 1 min

2 rounds
750 m sprint rower
Back Squat 225 X 10

rest 30 sec

1 round
max burpees in 5 min


haaaaaaaaaaa

1/3/10 "REST DAY"

take it easy rest day

28/2/10

haaaaaaa

1000m row
350 deadlift X 5
750 m row
350 deadlift X 4
500 m row
350 deadlift X 3
250 m row
350 deadlift X 2
100 m row
350 deadlift X 1

27/2/10

5 rounds
225lb sled drag 100 ft forward and backward 4 times
100 ft sprints x 10
Dumbbell thrusters # 35lb X 10

26/2/10 "

3 rounds
Row 500 meters
Ring Dips X 15
Front Squat 60% of 1 rep maximum X 10

6-8am jiu-jitsu class
1x
walking lunge length of mat, holding medicine ball over head X 6
Walking push ups length of mat X 6
300 sit ups

25/2/10 "REST DAY"

rest day relax

24/2/10

6rounds

OverheadSquat body weight X 10

Powerclean body weight X 10

6-8am Jiu-Jitsu Class

5 rounds

Thruster ball catch X 10

Frog Push Ups X 10

23/2/10 "R.I.P. ROBERT HOWARD"

20min AMRAP
Sandbag Get ups # 80 X 6
100m sprint ROWER

22/2/10

1 round
50 10 meter sprints
50 burpess


6-8am jiu-jitsu class
25 squating long jumps across the mat
30 two man push ups

20/2/10 "HEHE"

6rounds
Tire drag 40ft X 4 (45lb plate on top of tire)
Sandbag Get Ups #80lb X 10
Rope Climb X 4


sand bag get up is to complicated to explain go to www.mountainathlete.com and find it in the exercises section

when you finish this wod you will wake up in paradise looking at that

19/2/10

Power clean work up to 1 rep max

then take 65% of that and do following WOD

Max reps of Powerclean in 5min

Max reps of Pullups in 5min

Max reps Burpees in 5min

Max calories on Rower in 5min

6-8am Jiu-Jitsu

As many rounds as possible in 15min of

8 pushups

8 burpees

have fun

18/2/10 "REST DAY"

rest day, take a break

17/2/10 "MOMMY"

to do this workout you are to do 1 rep the first minute, 2 reps second minute, 3 reps and so forth, i presume are smart enough to figure out what happens the 4, 5, 6, 7 min etc.

movement will require an 80lb sandbag

the movment will be named "MOMMY"

movement is

starting with sand bag on ground you are going to squat clean sandbag

from bottom of squat clean you are going to explode into a thruster and throw the bag up into the air

from this extended position you are going to throw your legs back and perform a pushup

that is 1 complete rep again

squat clean bag, explode up into to thruster and throw bag in the air, throw legs back and perform a push up = 1 rep

6-8am jiu-jitsu class

push ups off a med ball X 10

5 sprints the length of mat

repeat 10 times

good luck ladies

16/2/10

4 rounds

Strict Press #135 X 5

Push Jerk # 135 X 10

Split Jerk # 135 X 15

rest 5 min

50 GHD situps

50 GHD back extensions

14/2/10 "HERB BROOKS"

5 rounds
Rope Climb x 5
GHD back extension X 10
Air Squat X 15

back extension range of motion is all the way down so body is vertical to floor and up so body is parallel to floor, don't go above parallel when coming not good for back

eric good luck at lifting event

team darwin barbell

13/2/10

8 rounds

Back Squat 75% of 1 rep max X 8

Sprint 10meters with 25lb pack, or 40lb vest X 8

12/2/10 "NO NAME"

1 time through as fast as humanly possible
KB swings # 2 pood (72lb/35ib) X 75
Powercleans # 135lb/95lb X 75
Row 1,000 meters


6-8am Jiu-Jitsu class
Fast as possible
1 time through
pushups X 100
situps X 100
AirSquats X 100


have fun

11/2/10 "REST DAY"

rest day, take it easy

10/2/10 "OLD SCHOOL"

3rounds

pull up strict x 20

Push Jerk # 135 X 10

Box Jump 30in box X 5

on push jerk focus on pushing yourself underneath the bar until elbows are straight then using legs to push weight up

if you are pressing the weight you are doing it wrong, if you have any questions on how movement should be performed go to www.crossfit.com and look up push jerk in exercises section

6-8AM Jiu-Jitsu class

Walking Lunge length of mat X 10

Walking push ups length of mat X 10

Fireman Carry partner and sprint length of mat X 10

repeat 5 times

8/2/10 "INCREDABLE"

15min
sandbag clean #80 as many reps as possible


6-8am Jiu-Jitsu class
15min AMRAP (as many rounds as possible)
5 clapping pushups
5 jumping squats

7/2/10 "HIKING"

Follow directions carefully:
you are going to do As Many Rounds As Possible (AMRAP) in 6 min
you are going to do this 5 times
you will then add up your rounds and weight moved to get totals, so your score is going to be total rounds completed (no half rounds or quater rounds) and total weight moved example 55rounds/20,000lbs moved

WOD
1st 6min
5pushups
5 situps

2nd 6min
Sumodeadlift highpull X 5 # 115/65
air squats X 5

3rd 6min
Push Press X 5 # 115/65
Kb swing X 5 # 72/35

4th 6min
Box Jump X 5 # 24inch box
Ring Rows X 5

5th 6min
10 meter sprint X 5
Burpees x 5



again add up all rounds and total weight moved for each 6min evolution
then add up those totals for your total score

push yourself and maximum effort
"a journey of 1,000 miles begins with the first step"

6/2/10 "REST DAY"

Even the original takes a rest day
recover and be ready for sunday

5/2/10 "WOLVES"

5 lifts 5min each to move as much weight as possible at each lift in the 5min time allotment

1st lift Deadlift 275lbs/135lbs

2nd lift Strict Press 115lbs/55lbs

3rd lift Power Clean 185lbs/95lbs

4th lift Overhead Squat 155lbs/95lbs

5th lift Front Squat 200lbs/135lbs

rest between each 5 min period is going to be the amount of time it takes you to set up weight for next lift

(ladies if you can do more on these lifts then go ahead, but remember it's 5min time limit so you don't want to be spending 45secs to do one lift you want to get as many done as possible to move the maximum amount of weight in time given)

when you are done mulitply the number of reps completed by the weight, get totals for each 5 min period then add up all those totals to get your grand total of weight moved in all lifts

jiu-jitsu class workout

5 rounds for time of

15 pushups

20 situps

25 air squats

lou let me know how everyone did

this is a race so everyone should go balls out

4/2/10 "ROLLIN"

3 rounds

Tire Flips X 10

Step ups 24inch box X 20

KB Swings # 2 pood (72lbs) X 30

rest 5 min

Max pullups 2 min

Starting this week i will be posting workouts for team plus one am jiu-jitsu class

they will be posted the day before each class, make sure to sign in and leave a post let me know how i can make the wods better to suit the class

after this wod i will see you rollin out of the gym on a stretcher have fun

it was great working with you all, and i hope it makes you better jiu-jitsu players

3/2/10 "CIRCLE of DEATH"

5 rounds
Hang snatch # 115 X 10
Rope Climb X 5


Scaling regulations
to scale i want you to just take a percentage of the weight posted
25%, 50% 75% or as perscribed
the reps will always stay the same just going to lighten up the weight to what you are capable of doing at the time to get a good training effect from the WOD
the rounds will stay the same
if you are new don't focus on time so much, i would even say don't even time the workouts until you get to a point were you can do the WOD perscribed
time shouldn be of secondary importance in the beginning
form and function the main factors in the beginning so a good training effect can be achieved
good luck

2/2/10 REST DAY

rest day
if you go near a gym face the consequences

2/1/10 "8 MAN"

8 rounds
30in box jump X 8
pull ups X 8
GHD back extension X 8 with 15lb dumbbell behind head

When doing back extension make sure that you don't go above parallel when coming up from bottom
pullups are to be chest to bar
at top of box jump make sure to open hip completely, focus on exploding off the floor

31/1/10 "Biting this one from Crossfit mainpage"

Took this WOD from Crossfit main page because it sucks

Instructor J. total score 302

Handstand Pushups max reps 10min = 38

Air Squats max reps 5min = 220

Push ups max reps 2min = 70

Pulls ups max reps 1min = 22

those are my totals see what you get

goal is to get over 300 total reps

good luck and make sure you got the puke bucket in reach you will need it