Basic everyday WODs.
Crazy talk!
Strength
Every minute on the minute for 12 minutes do 1 Clean + 1 Hang Clean @ approximately 70% your Clean max.
Conditioning
50-40-30-20-10 rep rounds of:
Walking lunges
Double-unders
Abmat butterfly sit-ups
*15 minute cap*
This is a pretty powerful short film by Chipotle. And it’s got the agribusinesses panties in a bunch bc of it. Why the agriculture industry hates chipotle – Politico
Deadlifts
Strength
Back Squat
60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1, 100% x 1, 103-105% x 1
Or, if you don’t have a 1 rep max, follow this rep scheme and get AHAP 5-3-2-2-1-1-1
Conditioning
AMRAP in 10 minutes of:
10 Ring Dips
20 Wall-Balls (20 / 14)
CrossFit does not cause rhabdo. Unaccustomed exercise does. – Dr. Feito’s Blog
Idiots. School Pulls All-Beef Burgers From Menu, Citing Complaints – NPR
Check out the time lapse of Nancy Heathman painting the logo. Awesome!
Erin and Jackie
Strength
Max out Monday!
Shoulder Press
60% x 5, 70% x 3, 80% x 2, 90% x 2, 95% x 1, 100% x 1, 103-105% x 1
Or, if you don’t have a 1 rep max, follow this rep scheme and get AHAP 5-3-2-2-1-1-1
Conditioning
AMRAP in 12 minutes of:
5 Strict Pull-ups
7 Box Jumps (30 / 24 inch)
9 Push Presses (115 / 75)
*A supinated grip for the pull-ups is allowed, but not preferred. If you don’t yet have strict pull-ups, a kip is allowed to get your chin over the bar, but for the eccentric (lowering) portion of the movement, SLOWLY lower yourself back down. Ideally a 3-5 second cadence.
Week two of the Paleo Challenge is in the books! I hope the majority of you are seeing great results. There has been one individual who claimed to have lost 14 lbs in less than 14 days. Pretty remarkable!
8 Ridculously Healthy Animal-Based Foods That Will Make You Unstoppable – Rebooted Body
Letting Beauty Speak Up Itself:
Happy Birthday, Drew!
Strength
Front Squat 3-3-3-3-3
Increasing the weight each set, find your 3 rep max front squat
Conditioning
Drew Evans’ Birthday Workout
3 rounds for time of:
10 Hang Power Clean and Jerk (115 / 75)
15 Toes to Bar
400 m run
How does Salma Hayek maintain her young looks? She eats fat. And crickets. Salma Hayek Eats Fat to Look Young – The healthy home economist
Are you getting enough zinc? Supplement Series: Be AmaZn – Zinc
Too Fit to Quit:
Death by 10 meters!
Strength
Snatch
Spend 15 minutes working up to a heavy snatch (full squat)
This’ll be the first time we do heavy snatches at our new gym, so lets christen it with PRs!
Conditioning
AMRAP in 9 minutes of:
10 Kettlebell Snatches (53 / 35) [ 5 R, 5 L]
20 Kettlebell Swings (53 / 35)
30 Double-unders
Coffee and tea are really good for you. I hope you’re all drinking it. Coffee and tea: perks for health and longevity? – PubMed
First person to be able to do a kip (the movement below) gets a free t-shirt!
J.L. really likes pressing barbells overhead.
Skill
Spend 15 minutes working on one of the following: pistol squats, rope climbs, or double-unders
Conditioning
21-18-15-12-9-6-3 rep rounds of:
Sumo Deadlift High Pulls (95 / 65)
Wall-Balls (20 / 14)
Wall-Ball Sit-ups (20 / 14) (demo video)
***20 minute cap***
I read this last night and laughed out loud: This Guy’s Eaten Nothing But Raw Meat For Five Years – Vice
Pistol Squat Progressions
Preston
Strength
Back Squat 5 x 3 (5 – 10 lbs heavier than your last session)
Shoulder Press 5 x 3 (2.5 – 5 lbs heavier than your last session)
This is the last squat and press session of our cycle, so if you been coming regularly to the days we’ve been doing squats and presses, you should be around 90% of your 1 rep max. Next week we max out.
Conditioning
Complete the following for time:
800 m run
60 Burpee Box Jumps (24 / 20)
Takes Two to Tang Competitors
Strength
Deadlift 5-5-5-5-5
Increasing the weight each set, work up to a 5 rep max deadlift
Conditioning
AMRAP in 10 minutes of:
2 Front Rack Lunges (115 / 75) [1 lunge per leg]
2 Chest to Bar Pull-ups
4 Front Rack Lunges
4 C2B Pull-ups
6 Front Rack Lunges
6 C2B Pull-ups
8…
8…
10…
10…
Continue ascending by 2 reps until the 10 minutes is up.
First week of the Paleo Challenge down! Keep it up. And remember to submit your points.
The Low Carb Flu – Mark’s Daily Apple
A classic article by CrossFit CEO Greg Glassman – What is Fitness – CrossFit Journal
Grocery shopping with Robb Wolf – juice, yogurt and soda:
Day hitting a 225 push press for 5 reps
Strength
Push Press 3-3-3-3-3
Increasing the load each set, find your 3 rep max push press
Conditioning
4 Rounds for time:
15 Thrusters ( 75/55 lbs)
20 Kettlebell Snatches (53 / 35) [10 R, 10 L – broken up however]
***rest 1 minute between rounds***
Remember to sign up for the BOD POD at Mid 10 Nutrition this weekend!
Skill
Spend 10-15 minutes working on making your weaknesses your strengths!
Conditioning
7 Rounds for time of:
7 Overhead squats (135 / 95)
27 Double-unders
“Mid 10 Nutrition is excited to announce the return of the Bod Pod on September 29th and 30th! The Bod Pod analyzes body composition and provides the participant with measurements, such as body fat and lean mass percentages. Your results printout will also compare your numbers to gender averages, and provide target caloric ranges based off age and activitiy level.
Due to popular demand, we’ve expanded our testing schedule to accomodate both weekend and weekday testing. The testing will be offered in 15 minute timeslots from 9 am to 8 pm on Sunday September 29th, and from 6 am to 9 pm on Monday, September 30th.
All Bod Pod participants will also receive free diet plan assessment and nutrition planning if desired. A certified Mid 10 staff member can help show you how to combine the data from your test results with a targeted supplement routine to have you in top shape for 2014!
Get registered online today http://
Be sure to ask about the CrossFit Forte discount!
Shaking Up the Salt Myth – Chris Kresser
When I’m a dad, I want to be like this guy. Too funny.