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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

November 24, 2014: Split Jerk, Deadlift, HPC, Thrusters, Scottie Bob's

Strength: Split jerk: 10 rounds, every 90 seconds, perform 2 x split jerk. Focus on perfect foot work.

Complete the following for time with Dumbbells:

20 - Deadlift (35#/20#)
15 - hang Power clean
10 - thruster
20 - Scottie Bob's
10 - thruster
15 - hang clean
20 - deadlift

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November 22, 2014: PARTNER CHIPPER

BUY IN: 500M row partner "Tailpipe" – partners can switch if needed

40 Wallballs 14/20#

40 Burpees

40 Ab mat Sit Ups

40 Air Squats

40 Kb Swings

40 S-bell slams

40 Mountain climbers

40 HR push-ups

40 Pullups (mod: ring rows)

40 Jumping lunges

40 Ab mat Sit Ups

40 DU’s or 120 single turns

CASHOUT: 500M row partner "Tailpipe" – partners can switch if needed

There will be a time cap on this!

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November 21, 2014: Back Squat, Cleans, Rack Squat



Strength: Back Squat, 5×65% 5×75% 5+max reps @ 85% 1RM


Conditioning: 4 rounds or 16 minute time cap

Without putting the kettlebell down:

8-5-3
Kettlebell Cleans, left arm
Kettlebell Front Squats, left arm
8-5-3
Kettlebell Cleans, right arm
Kettlebell Front Squats, right arm

Rest 2:00 between rounds. Use the heaviest kettlebell possible without breaking up the set.


Optional:
Bodyweight Skill
EMOM: 6 minutes
X - Toes to Bar
3-8 Wall Balls



For the wall balls, stay well below “panic breathing”. You should be mildly out of breath.

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November 20, 2014: Press,T2B, BJ, Row

A. Press, 5×65% 5×75% 5+max reps @ 85% 1RM

B. Complete as many rounds and reps as possible in 12 minutes of:

5 - Toes 2 Bars, K2E or V-Ups
10 - Box Jump Overs
150 Meter Row

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November 19, 2014: Cindy or Mary


WARM UP:
pvc mobility +

2 mins skipping rope
2 mins sitting in a pole squat
Leg Swings x 10 each direction
Sampson Stretch 10 reps R/L
Scapula Pushups x 15
Hook Grip Hanging Scapula Retraction x 15
Hollow Rocks x 15
Classic Triceps and Lat Stretch 1 min each side
Calf and Ankle stretch 1 mins




"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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November 18, 2014: Deadlifts, PCJ, Burps, Row

Warmup stations:
PVC mobility

(4 stations, rotate through 3 times)

Row 100M
5 - Walkouts w/pushup
5 - KB Bootstrappers, w/ 2 second hold top
5 - Wall therapy squats (slow, chest up, knees out)


Strength: Deadlift, 5×65% 5×75% 5+max reps @ 85% 1RM)

Conditioning: OC Throwdown Qualifier (Review movement standards)

3 Min AMRAP of:
Power Clean & Jerks 95/65#

90 Seconds Rest

3 Min Max Burpees W/Jump to 6″ target

90 Seconds Rest

3 Min Max Calorie Row


Score For Reps

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November 17, 2014: Bench Press, TU, Swings, Lunge

Warm Up:
Tabata Warmup 20 sec on 10 sec off

*Lunges
*Plate Jumps 45#
*Pushups
*Sit-Ups



A. Strength: Bench Press, 5×65% 5×75% 5+max reps @ 85% 1RM)

B. Conditioning: As many rounds/reps in 15 minutes of:

*5 - triple-unders

10 - Russian KB Swings 53/35#

20 - Single Arm KB Front Rack Walking Lunges, 53/35# 10L/10R

*Mod for triple unders is 15 Double Unders or 45 Singles

*If athlete cannot perform a single arm KB front rack lunge, mod. is bodyweight walking lunge

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November 15, 2014: ****CLOSED********

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November 14, 2014:



Strength: Back Squat

+

15 minute amrap of:

7 - Deadlift (Level 1: 185/105; Level 2: 225/135)
7 - DB Press
7 - Pullups
7 - Ring Dips



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November 13, 2014: Row, T2B, DU, WB, Lunges, Jerks, Rope Holds

Every minute on the minute for 12min:

Even Min: 10-12 Cal Row
Odd Min: 6-8 T2B

+

AMRAP 2
Max Double Unders

-then-

As many rounds/reps of for 10 minutes:

9 Wallballs
7 Front-Racked Lunges – each leg 95/65
5 Push Jerks 95/65

-then-

AMRAP 2
Max Double Unders
-Score is total reps

Cash Out
Practice locking off on the rope with your feet – 5 x 10sec

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November 12, 2014:


Warm Up: PVC Mobility all coach led
10 - dislocates
10 - figure 8's
10 - push press w/lock out hold at top
10 - rotational twists, pvc on back
10 - good mornings w 2 second hold at bottom
10 - wall squats
50 - single jump ropes

Burgener warm up with PVC
5 reps for each movement
then:
Burgener warm up with BB/ultralight bar


then:

Complete as many rounds and reps in 10 minutes of:

30 Double Unders or 90 singles
15 - Power Snatches, 75/55#

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November 11, 2014: ARMISTICE - VETERAN'S DAY WORKOUT OF THE DAY

About "Armistice" -- Veterans Day WOD

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11-based rep scheme represents the rich history of Veterans Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

The WOD - “Armistice”

9 minute AMRAP

100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round

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November 10, 2014: Kb Swings, DB Snatch, Double Unders

For Max Reps:

2 minutes of:
Kettlebell swings,heavy

:60 rest

2 minutes alternating of:
DB Snatches

:60 rest

2 minutes of:
Double Unders

5 minute rest

3 rounds of:

10 Thrusters, DB's
10 Pullups, static
250M row

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November 08, 2014: BARBELLS FOR BOOBS....


THE WORKOUT IS A PARTNER WORKOUT OF:

Partner workout w/1 person working at a time, except for the 400m runs, which must be performed together.

HELEN: 3 rounds of:
400m run (both partners run together)
21 kettlebell swings (53/35#)
12 pull-ups

Partners can tag-team in and out of the kettle bell swings and/or pull-ups as needed. Once complete, the team immediately moves on to perform Grace.

GRACE: 30 clean and jerks (135/95#) for time.

1 Person working at a time.
The score is the total time for the team to complete both workouts. As with all Crossfit workouts, everything is scaleable. And remember, wear lots of pink.

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November 07, 2014: Curty P, Lateral swings, Renegade Rows, Russian Twists, Jingle Jangles

Warm up:

200M run
1 x Flowfit
5 x Pushups
10 x Situps
1 x Mini leg blaster
:30 Front bridge


5 Rounds of:

5 - Curtis P's, DB/KB
10 - Kb Lateral Swings
10 - Renegade Rows
10 - Kb Russian Twists
5 - Jingle Jangles

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November 06, 2014: Partner Workout

Warm up: Agility Drills across gym
hi knees
butt kickers
inch worms
skip
back pedal
carioca down and back, switch lead legs
bear crawl

Additional warm up on board.


Metcon: Teams of 2 (coaches can help pick teams)

2 rounds of:

2:00 air squats
*one partner holds the bottom of squat

2:00 deadlifts (185/135#) (135/95)
*one partner holds a second BB in the hang position

2:00 hand release pushups or regular pushups scaled
*one partner does plank hold

2:00 toes to bar (knee tucks)
*one partner hangs from pull-up bar

Score is max reps.
*A partner must be in the static hold for the other to accumulate reps.
Post buddy and reps to WB

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November 05, 2014: Rowing Annie




WARM UP: PVC MOBILITY + ROWLING

Set up all athletes on rowers and have them try to rowl a perfect strike! To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat+ 2 inchworm penalty for every meter off due in between rounds. 5 round game!

WORKOUT: ROWING ANNIE

50-40-30-20-10 of :

Double Unders
Situps

*500M row in between each round

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November 04, 2014: Thrusters, Lateral Hops, Kb Swings

Warm up:
:30 work
hi knee pulls
butt kickers
jumping jacks
squats
pogo jumps
kb swings
sit ups

Mobilization:
Banded Overhead extraction
Overhead with external rotation



A. Strength: Thruster
20 Minutes to Build to a heavy Single from the rack


B. AMRAP 12:
10 Thrusters 95/65
20 Lateral Hops over bar, 1 hop over =1 rep
30 Russian KB Swings

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November 03, 2014: Bench Press, Power Cleans, Burpee Box Jumps

A. Warmup: 2 Rounds NOT for time
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats
+
Triple Bully
Sink Mobilization

B. Strength: Bench Press
10 x 50%
6 x 70%
4 x 80%
2 x 90%
2 attempts at a max lift (post load on white board)

C. For Time:

400m Run, then

4 Rounds of:

9 - Power cleans, 115/85
9 - Burpee Box Jumps, 24/20

then
400m Run

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November 01, 2014: "Jonesworthy"- Solo or Partner Style

The workout consists of:

Squats: 80, 64, 48, 32, 24, 16

KB Swing: 40, 32, 24, 16, 12, 8

Pull ups: 20, 16, 12, 8, 6, 3

First round looks like: 80 squats, 40 KB swings, 20 p/us

Second: 64 squats, 32 KB swings, 16 p/us

You get the idea!

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October 31, 2014: Pushup Perfection Complex Kettlebell Stacker


A. Pushup Perfection Complex - 2 Rounds

B. Kettlebell Stacker:
On the white board

Pushup Perfection Complex Kettlebell Stacker

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October 30, 2014: Deadlift, BJ, WB, Burps

Warm Up:
Coach Led


A. Every minute on the minute for 10 minutes: Alternating
Min 1: 5 Deadlifts @ approx 75%
Min 2: 5-10 Box Jumps, depending on height.

5 minute rest

B :30 Work/ :30 rest for 10 minutes of:

Wallballs
Burpees

Score will be total number of burpees completed over the 5 rounds

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October 29, 2014: Run, Wall Climb, Man Makers, Rope Climb, Lunges

Warm Up: Coach Led
2 rounds with PVC

Dislocates x 10
Figure 8's x 10
Good Mornings x 10
Squats x 10
Push Press x 10
Lunge x 10
Walkouts x 5
Thrusters x 10
Hollow Rocks x 15


A. 10 -15 minutes skill review of movements

B. For Time:

400m Run
5 Handstand Pushups or :30 Hold
10 Renegade Rows w/pushups, 40/25
1 Rope Climb
20 OH Plate Walking Lunges 25/15 =10R/10L
500M Row
20 OH Plate Walking Lunges
1 Rope Climb
10 Renegade Rows
5 Handstand Pushups or :30 hold
400m Run

C. Tabata Situps – 20 sec on, 10 sec rest x 8 sets
Score is total situps completed over the 4 minutes

Run, Wall Climb, Man Makers, Rope Climb, Lunges

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October 28, 2014: Medball Cleans,Ring rows, Clean, Run, Pullups

WARM UP: COACH LED

A. Every minute on the minute for 10 minutes– Alternating – (5 sets each)
Min 1: 5 Medball cleans w/2 second hold bottom
Min 2: Ring rows, 5W/M8 - 2 second hold at top

B. Skill review of clean

C. 3 Rounds For Time:

12 - Cleans, 95/65
400m Run
12 - Pullups

Medball Cleans,Ring rows, Clean, Run, Pullups

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October 27, 2014: Press, P Press, Kbs, DU

1. Unilateral External Circular Rotations – 10x each arm
2. Unilateral Internal Circular Rotations – 10x each arm
3. Bilateral External Circular Rotations – 10x
4. Bilateral Internal Circular Rotations – 10x
5. Corkscrew Shoulder Twists – 20x
6. Squat Position Unilateral Thoracic Mobility Reach – 10x each side
7. Band Shoulder Dislocates – 10x
8. Band Diagonal Shoulder Dislocates – 5x each way
9. Band Pull Aparts – 10x 10. Diagonal Band Pull Aparts-
10 each way


A. Press – 12 Minutes to build to a 3 RM press*
Ask coach for suggested rep scheme to build if needed.
*NO DIP DRIVE!! Strict Press

B. 21-15-9

Push Press 95/65
KB Swing 53/35
Double Unders (Scale 3:1 singles)


Brady decided he would let me do some cupping therapy on him, post workout!

Press, P Press, Kbs, DU Press, P Press, Kbs, DU

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October 25, 2014: Benchmark Girl - "Linda"




10-9-8-7-6-5-4-3-2- and 1 rep rounds for time of: (will scale accordingly)

Clean, 3/4 bodyweight
Bench Press, bodyweight
Deadlift, 1 1/2 bodyweight

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October 24, 2014: Front Squat, T2B, BJ

Warm Up: Coach Led


A. 30 - 20 - 10 reps of:

Front Squat, 95/65#
Toes 2 Bar, K2E's or V-Ups
Box Jumps

B. Extra Credit on Board


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