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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

December 12, 2014: TABATA FRIDAY

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December 11, 2014:





1: Power clean - Work up to a 1 RM. 1 x (1 + 1) @ 95% 1 RM. 2 x ( 1 + 1) @ 90% 1 RM.



Work Capacity: Every 3 minutes, complete:

-500m/400m row

-Max rep Wall Balls

*Rest 60 seconds between rounds.

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December 10, 2014: Rope Climbs

Skill: Rope Climbs, progressions



5 Rounds For Reps

2 Minute Rounds of:

3 Front Squats @ 155/115#
1 Rope Climb
10 Sandbell Slams 35/20#

* 1 MINUTE REST BETWEEN ROUNDS

15 mins total


http://gymnasticswod.com/content/rope-climb-progression-pt1

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December 09, 2014: Bench Press, Push Jerk, Cindy

Strength: Bench Press, work up to 1RM. then 1 x max rep set @ 80% of 1RM. rest 2 minutes and then 1 x max rep set @ 70% of 1RM



Complete the following for time:

10-8-6-4-2: Push Jerk (135#/95#)scale accordingly

*Perform 1 round of Cindy after every set. (5 pull-ups, 10 pushups, 15 air squats

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December 08, 2014: Cleans, Snatches, DU


Strength: 10 Rounds - every 90 seconds perform:

3 - Cleans


for time:

15 - Db/Kb Snatches
50 - Double Unders or 150 singles
12 - DB/KB Snatches
50 - Double Unders or 150 singles
9 - DB/KB Snatches
50 - Double Unders
6 - DB/KB Snatches

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December 06, 2014: Crossfit Main Site Workout


Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
95-lb. back squats, 20 reps
30 double-unders

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December 05, 2014:

ROM drills. Run 400m, then Burgener warm up + skill transfer exercises + 3x high hang snatch + 3x hang snatch + 3x snatch.

Strength: Hang power snatch


Complete 2 rounds of:

30x calorie row
25x Russian KB swings
20x Burpees
10x toes to bar

Rest 3 minutes between rounds

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December 04, 2014:

Strength: 6 rounds: Max effort ring dips superset with max rep strict pull up. Rest 2 minutes between rounds. Minimum standard for the pull ups is 6 reps.

Work Capacity: Complete the following for time:

20x thrusters (75#/55#)
200m run
100m farmers carry (53#/35#)
200m run
20x thrusters (75#/55#)
200m run

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December 03, 2014: P Press, DU, PC, HRPU, BJ


Strength: 10 minutes – EMOM, perform:

Odd minute: 5x push press
Even minute: 30 seconds of double unders -

Complete as many rounds as possible in 12 minutes of:

5 - power clean (95#/65#)
10 - hand release push up
15 - box jump (24in/20in)

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December 02, 2014: Back Squat, Pullups or Ring Rows, Wall ball, Situps, Run

Strength: Back squat: 5 rounds – 3x back squat @ 85% superset with max effort pull ups or ring row.

Rest 2 minutes between round.

*Superset refers to immediately getting into your pull ups or ring rows after completing the front squats.


Complete 3 rounds of:

25x wallball (20#/14#)
30x abmat sit ups
400m run

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December 01, 2014: Bench Press, Row, Ring Dips


Strength: Bench press: 4 rounds – Every 2:30, perform 8x bench press. Should be challenging…around 80% 1 RM.

5 rounds – Every 3 minutes complete:

500m row
10x ring dips

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November 29, 2014: DIRTY



15-12-9-6-3

Thrusters (95/65)
Toes to Bar, k2e or V-ups
HR Push Ups

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November 28, 2014: "Christine"



3 Rounds of:

500m row
12 Bodyweight Deadlifts
21 Box Jumps

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November 27, 2014:



Buy in: 200M run with med ball

50 - med ball cleans
50 - med ball sit-ups
50 - db push press
50 - sitouts
50 - russian swings
50 - double unders or 150 singles

Cash out - 200M run with med ball

**KICKER** - AT THE TOP OF EACH MINUTE COMPLETE 5 BURPEES, RX'D

**SCALED VERSION ON WHITE BOARD

There is a time cap on this workout

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November 26, 2014: Hang Power Snatch, T2B




Complete the following for time:

12-10-8-6-4-2: Hang Power Snatch (95#/65#)
2-4-6-8-10-12: Toes to bar, Knees to elbows or V-Ups

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November 25, 2014: Front Squat, Burpees, Pullups, Lunges, Row

Strength: Pause front squat
6 rounds – Every 2:00, perform 3x pause front squat. Use the same weight across the 6 sets that is hard, but doable with good form. Pause for 3 seconds in the bottom of each squat.


For Time: 3 Rounds of

20 - Overhead lunges, (45/25#)
15 - Burpees to plate jump
9 - Static Pullups
250m row

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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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