Archive for December, 2010

15 December 2010

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Wendler Cycle Bench Press

Warmup

5 x 65%

5×75%

5×85%

then

2K Row for Time

Finish with reverse tabata hollow rocks ( work interval is 10 sec, 20 sec rest)

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1

Tuesday 14 December

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10,9,8,7,6,5,4,3,2,1
Weighted Step Ups (Bar in front rack or kb held in goblet position) Each leg
Pull Ups
20-18-16, etc.
GHD situps or V Ups
OR
Happy Birthday Chris Malvitz!
“Where’s Chris?”
29 muscle ups
29 OHS
29 HSPU’s
partitioned any way.

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0

Monday 13 Dec 2010

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“The Chief”

Max Rounds in 3 Min. of:

3 Power Cleans (135# / 95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for 5 Cycles.
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1

Burpees

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Burpees

You  love ‘em or you hate ‘em.  Lets face it unless you are really demented they mostly suck – but why.  From a physiology stand point it is damn near the most work you can do using your body weight.  You full body weight goes all the way to the floor, back up in a plyometric move then a jump to move your entire bodyweight off the ground.  Do the math – Work = Force x Distance and Force = ...

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14

Friday 10 Dec 2010

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Friday
Five rounds for time of:
135/95 pound Deadlift, 15 reps
135/95 pound Hang power clean, 12 reps
135/95 pound Front Squat, 9 reps
135/95 pound Push Jerk, 6 reps

*Weights scaled as needed.

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1

What are You Looking For??

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What are you looking for – the fountain of youth, weight loss, balance, power, strength, or maybe a solution for a healthy long life, where you are functional right until the end? Things like these come from people like you and me, the 0500 CF crowd, the Saturday throw-down crew and those running out for ‘lunch’ and CF at 1230.

People who have changed their lives at Trident CF — THEY are the proof that Constantly Varied, Functional ...

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2

Thursday 9, Dec 2010

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Farmer’s Carry Contest:

*Hold 1 x 25lb or 15lb plate in each hand or equivalent dumbbell in each hand for max time (using pinch grip). Winner gets a handshake!

Then;

3 Rounds for time:

Choose: Row 800m, Run 800m or 4:00 min Jump Rope

20 Pullups or Ring Rows

Choose: Row 400m, Run 400m or 2:00 min Jump Rope

20 Ring Dips or Pushups

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0

Wednesday 8 Dec 2010

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Press:  5-5-3-2-1-1-1 (20 min time limit)
then;
AMRAP 15 min:
400m Row
30 Abmats
20 Pushups

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0

Tuesday 7 Dec 2010

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HAPPY BIRTHDAY “EMILY”  7 Dec 2010

Weighted Pullups:  3-3-3-3-3 (or just work on kipping/dead hang for 15 min)
then;
5 Rounds for time:
Overhead Walking Lunge (45/25) – 75ft
10 Barbell Rollouts
10 Burpees

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0

Banana “Bread”

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My kids were clambering for some banana bread…

3 ripe bananas mashed up

4 eggs

1 generous tsp of vanilla

Honey to taste – I used ~ 3 Tlbsp

-combine all above well

Add 2 cups almond meal and 1 tsp baking soda

Mix well

Pour into a 9×11 or something that doesn’t make it overly thick (I didn’t try to to bake a loaf of bread – but if you want to give it a shot let us know how it goes)

Bake it at 350 for 30 min

Swerve it hot with ...

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0

Monday Dec 6, 2010

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Tabata Fight Gone Bad:   :20 on/:10 off for 4 min of:
Wall Ball (20#/14#) SDHP (75#/55#)
Box Jump (20″)
Push Press (75#/55#) Row (cal)
*Each person records their lowest rep-count for each exercise for their score.  Combine all rounds lowest scores for daily total
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0

RUTABAGA CASSEROLE – by Jennifer Berger

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1 med. size rutabaga
1 tbsp. butter
2 tbsp. almond flour
1/2 c. coconut milk
1 egg
1/2 tbsp. honey (not Paleo, but very minimal)
Nutmeg

Peel and cube the rutabaga. Boil until soft (about 20 mins) and then mash. A food processor works best since rutabaga does not soften and mash like potatoes.

Mix in the rest of the ingredients until smooth. Again, the food processor works great for this. Pour into a well-greased casserole dish (8×8). Sprinkle with nutmeg. ...

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0

Friday 3 Dec 2010

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Bench Press: 5-5-3-3-1-1 Find 1RM

Then;

…20 Min AMRAP:
200m Overhead Walk (65/35lb loaded barbell)
20 Lunge steps
20 GHD Situps

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0

Extended Warranty

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Last night I got another 300,000 miles on my CrossFit warranty thanks to Marjorie – it was awesome.  There were four athletes at the 1915 class – no place to hide.  The WOD – 5 rounds of 60 sec row for calories, 60 sec Max number of pushups, 60 sec Max number of situps with a 60 sec rest between all events.  Of course I had to pull a fast one…after the first round scores were posted I came out ...

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2

Thursday Dec 2, 2010

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Front Squat: 5-5-5-5-5 (15-20 min)
Then;     3-5 Rounds:
40 Double Unders
30 Single Arm KB Swings (Switch as needed, scale as necessary)
20 Pistols (swing as needed, scale as necessary)
10 Dead hang pullups

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