Training:

For reps:
1 Minute AMRAP burpees
2 Minute AMRAP KBS 55/35
3 Minute AMRAP Double Unders

Rest 5 minutes

For time:

800m Airdyne
20 Clean and jerk 95/65
800m Airdyne

Vid: 475lb Deadlift PR...wish I could fit more weight on the bar

Congrats to Red on a 210 Clean (PR of 35lbs from starting 7ish weeks ago) and Jerry for a 245lb Squat (PR of 60+lbs from starting )!

Training:

A.  EMOTM for 10 mins 2 cleans @85%

+

For time:
20 Wallball 20/15 to 10ft target
21 Pull ups
20 Wallball
15 Pull Ups
20 Wallball
9 Pull Ups
20 Wallball

Vid: Power Snatch Work: 190lbs x 2 reps.  Really need to work on catch but getting better.

Training:

6 sets @ 97%:

4 Tough Thrusters
8 Front squats (Without dropping bar from thrusters)
12 Box Jumps AFAP
20 Second airdyne sprint  - rest 4 minutes between sets

Happppy thanksgiving!

Vid: After a 1RM deadlift + 60 mins of rowing...the next day I did this chipper for time:
20 Clean and jerk 225lbs
40 wallball
60 burpees
80 walking lunges
100 double unders

Sub 14 minutes is definitely doable if fresh I believe.  Cheers!

Training:

For time:

80 cals on airdyne

rest 5 minutes

15, 12, 9
Front squat 135/95
Hand Release Push Ups

rest 5 minutes

1-12 KBS Ladder 55/35

Pic:  Packed night class last night, awesome deadlifts by some awesome people.

Training: 

A1. Back Squat Cluster 2.2.2 rest 20 seconds
A2. 15 Unbroken KBS 55/35 rest 2 minutes

+

4 sets @ 97%:

1 min amrap clean and jerk 115/70
30 second rest
1 min amrap burpees
30 second rest
1 min amrap cals on airdyne
rest 2 minutes

Pic: Jerry and John getting vertical on some hand stand holds!

Training:

A. EMOTM Deadlift 2 reps @ 85% 1RM for 10 minutes
B. 10 min amrap:
     5 SDHP 95/65
     10 Pull Ups
     15 Squats
C. 2 sets of 10 GHD sit ups / 30 Second Prone support

Monday 11/21/2011 training

Training:

A1. Clean Cluster 1.1.1.1 x 4 sets, rest 20 seconds
A2. AMSAP Hand Stand Hold x 4 sets, rest 3 minutes

+

3 sets for time of:
20 Thrusters 95/65
20 KBS 55/35
20 calories on airdyne
Rest 3 minutes

Pic:  I love this box.


Training:

A1. Back Squat 3 reps @ 22X1 x 5 sets, rest 20 seconds.
A2. 25 Unbroken Wallball, rest 3 minutes

+

For time:
50 KBS 55/35
50 Sit ups Anchored

Video: Dude who has almost never rowed before rows a 6:09 2k...insane.  He is also 6' 3" and 240lbs.

Training:

5 min amrap @ 80%:
10 powerful row strokes
10 lunges
10 KBS 55/35
Rest 2 minutes

5 min @ 80% on airdyne
Rest 2 minutes

5 min amrap @ 80%:
5 Toes to bar
10 back extensions
10 step ups 24"/20"
rest 2 minutes

5 min airdyne @ 80%

Vid: BW 231lbs and Push Presses 496lbs in this video.  Still only took silver in the worlds last weekend, but still a beast!!

Also I want to give everyone a big heads up about the next ONLINE COMPETITION.  Last saturday was event 1 of 3 in the "Construction Series."  The next competition (Event) is scheduled for December 11th, so keep the date free cause we will be throwing down at CrossFit Gravity!

Training:

5 Sets @ 97%:
10 Clean and Jerk 135lbs/95lbs
10 Pull Ups
10 Burpees
30 Second Airdyne Sprint for Cals
Rest 5 minutes walking

Monday

Last saturday had 3 Back Squat PR's and 1 PR tie, great job to everyone who showed up for the construction series!

Training:

A1. Press Waveload 3, 2, 1, 3, 2, 1 Rest 20 seconds
A2. 10 Unbroken KB Snatches each arm, rest 2 minutes

+

3 rounds for time:
25 Double Unders
25 Hand Release Push Ups
25 Goblet Squats 55/35

Construction Series Tomorrow

Tomorrow at 4:30 P.M. I will be one of many hosts around the world for "The Construction Series" online competition event 1.  You can find all the necessary information here:  http://optexperience.com/blog/item/nov-11-2011

Let me explain how this is going to work.

OPTION 1:  Sign up for the actual competition on the website above.  The whole competition would take 3 hours total so I would ask you to get there slightly early, probably 4 P.M. to get in the whole thing.  You would register (5$) and be eligible for the prizes if you were top 5.  The events are as follows:

Event 1:  30 Minutes to find a 1 Rep Max Back Squat - hip crease VISIBLY below middle of knee cap, NOT top of knee cap.

Rest 15 minutes

Event 2:  3 Attempts at standing triple jump in 5 minutes

Rest 15 minutes

Event 3: Row 2500 meters for time

Rest 120 minutes

Event 4: 10 rounds for time of: 10 Burpees / 10 COVP pull ups

OPTION 2: I know most people do not have that much time on a saturday evening, so I will compress the event to get in as many things as we can.  This should take about an hour, maybe just a tad longer.  This option you would not register at the website because it will be slightly different from the online competition.  It would start at 4:30 P.M. and would be as follows:

Event 1: 20 Minutes to find 1 RM in Back Squat - Same standard.

Rest 10 minutes

Event 2: 3 Attempts at max distance triple jump in 5 minutes, rest 1 minute then 2 minute max calories on airdyne.  Distance in feet + calories will be total score.

Rest 10 minutes

Event 3: (Last event) 10 rounds for time of: 10 burpees / 10 COVP pull ups.

As of right now from who I've talked to 6-10 people have said they are coming.  So it will be a small crowd but still lots of fun, and alot of good hard training.  If you can make it great, if not no biggie.  Either way I will be there because I am participating in option 1 (So I will be there at 3:30 - 4 to start).  Also - longest blog post as of yet I believe, PR! 

Training:

A. Push Jerk Cluster 1.1.1.1 x 4 sets, rest 20 seconds
B. 15 Unbroken KBS - Tough x 4 sets, rest 2 minutes.

+

For time: "11 - 11 - 11"

11 Rounds of:

11 Push Press 95/65
11 Box Jumps 24" / 20"

Saturday is the First event of the CONSTRUCTION SERIES

Vid:  This was an online competition hosted by OPT last year.  Was a stellar event as you can see from the vid.  This year we will be hosting all 3 events of the "Construction Series" at CrossFit Gravity.  Sign up and get more details: http://optexperience.com/events/item/opt-online-big-dawg-challenge-nov-12-2011

If you plan on actually signing up to possibly finish top 5 and get prizes be warned that the whole competition is supposed to take 4 hours.  I will be doing 3 of the 4 events for most people and it should take about an hour to 2 hours depending on how many people show up and number of heats.  You can participate in all 4 events but the 4th event will be held after everyone finishes the first 3.  It will be starting at 4:30 P.M.

Training:

4 min amrap @ 80%:
7 KBS 55/35
7 Burpees
Rest 3 minutes

4 min amrap @ 80%
150m row
10 push ups
rest 3 minutes

4 min amrap @ 80%
15 Double Unders
5 Toes to Bar
rest 3 minutes

4 min amrap @ 80%
10 Ball Cleans 20lb/15lb
10 Step ups with ball 20"

Pic: After yesterdays wod, you know you worked hard with that sweat angel!

Training:

5 rounds for time:

5 Power Clean 155lbs
10 Pull ups
15 Wall Ball 20/15

600 MF

Video:  A famous workout is "300 FY" which is getting 300 calories on the airdyne in 10 minutes...this guys does 605 in 20...insane!

Training:

5 sets:

With a 3 minute timer running do 30 Kettlebell Swings, once those are complete you have the remaining time to do as many calories as possible on the airdyne.

Rest 2 minutes between sets

Monday!

Training:

21, 18, 15, 12, 9, 6, 3 rep rounds for time:
Box Jumps 24"/20"
Knees to Elbows
Push Ups

Saturday Training

Vid:  Intro to squat snatch, we will be getting to these soon.  Very technical lift.  MAY WANT TO MUTE VIDEO, music is loud and annoying.

Training:

A. Back Squat 3, 3, 2, 2, 1 rest 2 minutes
B. Press 2, 2, 2, 2 rest 2 minutes
C. 3 rounds for time:
    30 UNBROKEN wallballs 20/15

Friday Training:

Training:

A. Clean and Jerk 3, 3, 3 rest 2 minutes
B. 10 touch and go heavy power cleans x3 sets, rest 90 seconds
C. 15 Unbroken heavy KB swings x3 sets, rest 45 seconds.
D. 5 min amrap: 135lb/95lb clean and jerk 1-5 ladder

Video: Winner of the xfit games Rich Froning overhead squats 360lbs at the end of the video.

Training:

A. OHS - build to a tough 3 in a few sets - rest as needed

B. Front Squat - 3 x 3 @ 80%; rest 90 sec b/t sets

C. Mixed Grip COVP weighted Chin Ups @ 22X0; 4-5 x 4; rest 3 min

D. 10 minutes on airdyne @ 80% effort.

AnaLE session

Vid: Their form isn't perfect on some of the deadlifts but other then that 2 beasts of xfit, jason khalipa and dave lipson.


Training:

6 sets:
3 Heavy Touch and Go Deadlifts
6 Burpees
15 seconds on airdyne all out
rest 4 minutes between sets

Nancy

Training:

A. Power Snatch @ 14X1 - 3,3,3 rest 2 min

B. OHS - 3 x 3 @ 80%; rest 2 min

+

4 rounds for time:

Run 400 m

15 OHS - 95#/65#