Meridian, Idaho
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World-Class Fitness
in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Meal of the Day

Link to CrossFit Endurance

CrossFit Workouts

April 19, 2014:

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April 18, 2014:


A. "DT" for time: 5 rounds all at 105/155

12 - Deadlift
9 - Hang Power Clean
6 - Shoulder to Overhead


B. Max set of chest to bar pull-ups

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April 17, 2014: DIRTY 30

30 box jumps
30 jumping pullups
30 kettlebell swings-35/26#
30 lunges
30 knees to elbows
30 push press
30 back extensions
30 wall balls
30 burpees
30 double unders

For time

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April 16, 2014: OLY DAY


Snatch warm up and review:

3 attempts, 1 - 1 - 1

Clean and Jerk warm up and review

3 attemps, 1 - 1 - 1

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April 15, 2014:

Strength: Deadlift, 3 x 5, clean grip

"Helen" 3 rounds for time of:

400m run
21 - kb swings, 35/53#
12 - Pullups

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April 14, 2014:


Strength: Back Squats, find your 1RM

21-15-9

T-Stability Pushup
Box Jump
Hollow Rock

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April 12, 2014: KETTLEBELL STACKING


KETTLEBELL STACKING

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April 11, 2014:


Strength: Press, find your 1RM

then: 400M run for time


5 rounds for time:

TGU, 2R/2L
10 - Russian KB swing
:30 L sit

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April 10, 2014: BENCHMARK GIRL WORKOUT OF THE DAY


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April 09, 2014:

Strength: Bench Press, Find 1RM

Team of 2: 4 rounds

250m Row each
20 - med ball cleans
12 - Toes 2 bar

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April 08, 2014:


Strength: Split Jerk, find your 1RM off Jerk boxes


15 minute am rap of ascending reps:

Pullup
Box Jump
DB Snatch, R/L

rep scheme is as follows:
1pullup, 1 bj, 1 snatch
2 pu, 2 bj, 2 sn
3,3,3
4,4,4
etc. until 15 minutes are up.

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April 07, 2014:


Strength: Back Squat, 4 x 2 @ 80%

24-21-18-15-12-9-6

American kb swings, 35/53#
Hand release pushups

*400M run after 21 - 15 - 9

scale accordingly to your fitness level

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April 05, 2014: "ESTROGEN OVERLOAD" ---PARTNER UP!

REMINDER: PLEASE JOIN US AT NOON FOR OUR POTLUCK (BRING A DISH) SOCIAL GET TOGETHER TO CELEBRATE THE END OF THE OPEN.



One team member does one round of Helen, while other teammate does Karen. Teammates rotate wods after one round of Helen is completed. The Wod is complete when 6 rounds of Helen are completed. Teammates pick up where the last left one left off Karen. Once Karen is complete, start in on Annie. Wod is finished when 6 rounds Helen, a full Karen and a full Annie are finished.

1 round Helen = 400m run, 21 kb swings (53/35), 12 pull ups

Karen = 150 wall shots (20/14)

Annie = 50/40/30/20/10 du and sit ups


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April 04, 2014: Team Workout



A. Bench press, 5 x 5

B. 4 rounds of: team of 3 or 4
400M run
400M row

relay style-each person runs then each person rows

C. Extra credit: Tabata
Burpees
Kb Swings

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April 03, 2014: MiRACLE MILE



A.
400M run
25 - Kb swings
Farmer carry length of building
Waiter carry width of building
25 - box jumps
sprint length of building
lunge the width of building
25 - burpees
400m run 2/med ball

B. Work on a skill

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April 02, 2014:



A. Back Squat, 5 x 5 @ 65-70%
rest 1 minute

B. 3 round for time:
30 - Wall ball
20 - Toes 2 bar

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April 01, 2014:


A. Push Press 5 x 3

B. 4 Rounds of:
400m run
15 - Pull ups
10 - Push press, 75/115#

C. Extra credit:
150 Double unders

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March 31, 2014:


A. Warm up w/coach
Burgener Warm up

B. 4 sets of Clean, 1-1-1 (10 sec between each)
rest 2-3 minute between sets

C. 12 minute amrap:

6 - Hang clean, 95/135#
12 - Hand release push ups

D. Extra credit: 5 unbroken rounds
15 - Hollow rocks
15 - Supermans

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March 29, 2014: 14.5 OPEN WOD OR BENCHMARK SATURDAY

"JAG 28" OR "??????" - HAVE TO SHOW UP TO SEE!!!!

14.5 OPEN WOD OR BENCHMARK SATURDAY 14.5 OPEN WOD OR BENCHMARK SATURDAY 14.5 OPEN WOD OR BENCHMARK SATURDAY 14.5 OPEN WOD OR BENCHMARK SATURDAY 14.5 OPEN WOD OR BENCHMARK SATURDAY 14.5 OPEN WOD OR BENCHMARK SATURDAY 14.5 OPEN WOD OR BENCHMARK SATURDAY 14.5 OPEN WOD OR BENCHMARK SATURDAY

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March 28, 2014: LAST OPEN WORKOUT 14.5.......

LAST OPEN WORKOUT 14.5....... LAST OPEN WORKOUT 14.5.......

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March 27, 2014: TABATA THURSDAY

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March 26, 2014:

Warm Up: 2 rounds of
AirSquat x 10
Inchworm Pushup x 5
Mountain Climbers x 10

Leg Swings x 10/each side
Lunge x 10
Sit Ups x 10

Kb Swings x 10
Groiners x 10
Jumping Jacks x 10


A1. 6 rounds for time of

250 m Row
5 - Burpee to bumper plate over head 45/25#
10 - Box jumps
15 - SitUp w/ 25lb plate

C1. 3 rounds of

90 sec ab bridge complex, (:30side,:30plank,:30side)
15 - Floor Back Extensions (super mans)
Pigeon Stretch

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March 25, 2014:

A: Bulgarian Split Squat

B: 15-12-9-6-3
DB/KB Clusters, hang clean thruster
Double Unders x 2

- The goal for Int. is 2 x 16kg/ 12kg
- The goal for Adv is 2 x 24/16kg

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March 24, 2014:

Strength: Bench Press

For time: "Helen"

3 rounds of:

400M Run
21- Kettlebell Swings
12 - Pullups

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March 22, 2014: OPEN WOD 14.4 or TOTAL TENSION KETTLEBELL

WARM UP:
30-25-20-15 Swings, 35/26#
25-20-15-10 Bodyweight Squats (All the way down all the way up)
20-15-10-5 Sit Ups


DOUBLE KETTLEBELL:
1 clean + 1 press + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 5 presses + 1 squat + 1 renegade row per arm
1 clean + 4 presses + 1 squat + 1 renegade row per arm
1 clean + 3 presses + 1 squat + 1 renegade row per arm
1 clean + 2 presses + 1 squat + 1 renegade row per arm
1 clean + 1 press + 1 squat + 1 renegade row per arm

This is just an example; you might go up as high as six or hit the wall at four. You can also change the ascending reps on squats instead of presses.
Choose a weight that challenges you. Reps are low weight is heavier.



Extra Credit:
2 rounds of:
Trx swing complex”
10x trx pikes
10x feet suspended push ups
10x trx knees to chest
10x feet suspended push ups
10 atomic pushups

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March 21, 2014: 14.4


14.4

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March 20, 2014:


Strength:
A1. Turkish Get Ups 3 x 3 R/L - slow and perfect technique
A2. Russian Kb Swings, 3 x 15, Heavy but doable

Conditioning:

3 Rounds of:
8 DB Burpee Box Walk Overs
8 DB Thrusters
8/5 Strict Pull Ups
100m DB Farmers Carry


Accessory:
Dolphin Planks 3 X 10
Hollow Holds + Rocks 3×20+15

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