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