Saturday 6-1-13

15 MIN AMRAP
400 M Run
10 CTB Pull ups
15 Push ups
10 DL (315#/225#)

Friday 5-31-13

10-9-8-7-6-5-4-3-2-1

KB Swing (80#/53#)

HSPU

Then...

EMOM 10 Min

ODD Min: 4 Power Cleans (215#/125#)

Even Min: 10 Burpees

Thursday 5-30-12

300 (3 count flutter kicks)

Then...

5 Rounds
Row 250 Meters
25 pushups

Wednesday 5-29-13

Run or row 

5K

Tuesday 5-28-13

EMOM 20 Min
3 Snatches (185#/125#)

Monday 5-27-13

"MURPH"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air squats
1 Mile Run

Saturday 5-25-13

21-15-9
Bar Facing Burpees
Overhead squat
Sprint 100 meters

Friday 5-24-13

5 Rounds
15 Power Cleans (115#/75#)
30 Double unders

Thursday 5-23-13

10 Min AMRAP

5 Hanging Power Snatches (115#/75#)

10 Pull ups

15 Box Jumps

Wednesday 5-22-13

Back Squat
3-3-3-3-3

Then.....

30 Burpee Muscle ups 

Tuesday 5-21-13

4 Rounds
5 DL (225#/135#)
4 Power Cleans
3 Front squats
2 Push Jerks
Run 400 Meters

Monday 5-20-13

20 Min Amrap
30 KB Swings (53#/35#)
15 HSPU'S
30 Burpee Pull ups

Saturday 5-18-13

Split Jerk

3-3-3-3-3

15-12-9

Wall Ball (20# to 11'/14# to 10')

Squat Clean (135#/95#)

Friday 5-17-13

4 Rounds

5 Power Cleans (155#)

10 Front Squats 

5 Push Jerks

10 Back Squats

Thursday 5-16-13

Bench Press

3-3-3-3-3

Then...

Max effort bench press at 75% of 3RM

Then...

EMOM 12 MIM

12 Burpees

Wednesday 5-15-13

12 Min AMRAP

10 DL (275#/185#)

10 Pull-Ups

10 Box Jumps (30"/24")

Tuesday 5-14-13

EMOM 12 Min

3 Squat Snatch (185#/115#)

9-7-5

Power Snatch (135#/945#)

Overhead Squat (135#/95#)

Monday 5-13-13

Push Press
3-3-3-3-3

5 Rounds
10 Toes 2 bar
10 Push Press (165#/100#)
10 Over the bar burpees

Saturday 5-11-13

FOR TIME

50 Air Squats

40 box jumps (24"/20")

30 pull ups

20 wall balls (20# to 11'/14# to 10')

30 Pull ups

40 Box Jumps (24"/20")

50 Air Squats 

Friday 5-10-13

Thruster 

5-5-5-5-5

Then...

10-8-6-4-2

Thruster (115#/75#)

Ring Dips

Thursday 5-9-13

EMOM 15 Min
ODD MIN: 15 Burpees
EVEN MIN: 5 Power Cleans (205#/115#)

Then...

1.5 Mile Cool Down Run

This should be a cool down run where you can talk the whole time and feel rejuvenated at the end :)

https://www.facebook.com/coast.range.94?ref=tn_tnmn

Wednesday 5-8-13

5 Rounds
200 M Sprint
25 Pull ups
20 Air Squats
2 Rope Climbs

Then....

200 (3 count) Flutter kicks

Tuesday 5-7-13

21-15-9
Wall Ball (20# @ 11'/15# @ 10')
Power Clean (185#/115#)

Then...

5-5-5-5-5
Strict Press

Monday 5-6-13

15-12-9-6
Hang Power Snatch (115#/85#)
Toes 2 Bar

Then...

5-5-5-5-5
Dead Lift

Saturday 5-4-13

50-40-30-20-10
Double Under's
Push ups

Then...

EMOM 15 Min
3 touch and go Squat Cleans (205#/135#)

From CrossFit Invictus.  Take care of those digits :)

How To Tape Your Hands
Written by Calvin Sun
(This article was originally published on June 2, 2009 – a good reminder for our newer athletes.)

Every CrossFitter has experienced a torn callus but I think it’s completely avoidable if you take the proper precautions. Perform callus maintenance regularly, don’t use too much chalk, and avoid workouts with hundreds of pull-ups. But what’s a CrossFit athlete to do when the inevitable tear happens? Taping your hands is certainly a good option. The problem I see is that most people have no clue on how to tape their hands. The most common “technique” I see employed is simply taking a length of athletic tape and wrapping it around the palm several times. Without a doubt, this is the best way to waste athletic tape and do absolutely nothing to protect your hands. Anyone who has taped with this method can tell you, a few pull-ups is all it takes to turn this shoddy tape job into a rolled up bundle of tape, chalk, and skin. 

Most tears occur at the base of either the ring finger or middle finger, so it’s pointless to tape your palm. The best way to protect your hands and to prevent tears is to cover these hot spots. A former co-worker of mine was a gymnastics instructor and a few years ago she showed me this great way to tape the hands:

• Step 1. Take approximately 5 inches of standard athletic tape and fold it length wise. Wrap it around the base of your finger and overlap the excess. The ends should cover your tear/hot spot.
   
• Step 2. Take another length of tape approximately 10 inches. Tape the wrapped section to one end of the tape and fold width wise so that the other end of the tape also covers the wrapped section.
   
• Step 3. You now have a grip for your hands. If you did it correctly, there should be enough excess below the wrist joint to secure it with tape. Simply wrap some tape around your wrist to hold it in place.
   

Instead of having 1 or 2 layers of tape to cover your callus tear, you have 6 layers of tape over that spot if you use this technique correctly. You don’t have to wait until you tear to use this method either. If your callus is already showing signs of failure and there’s plenty of pull-ups in the WOD, you might want to consider taking some preventive measures.

Friday 5-3-12

Back Squat
5-5-5-5-5

Then...

30 Muscle up's for time
or
10 Min Muscle up practice

Thursday 5-2-13

20 Min AMRAP
400 Meter run
20 KB Swings (70#/53#)
15 Pull ups
10 Burpee Box jumps (30"/24")

A great post from CrossFit Verve via John Welborn owner of CrossFit Football....

I recently came across a blog by John Welbourn, the man behind CrossFit Football.  The blog is a sort of recap of 2012 and plan for 2013.  I know it’s a little late in the year to be talking about resolutions for 2013 but the blog is fantastic and needs to be seen. 

Check out the full blog HERE.

Here’s a few of my favorites points from the 42 John posted.  Take a look at the blog and let me know what numbers are your favorites or which ones resonated with you.

1. Know what you are training for.
We often sat at the seminars and my gym, “What are you training?” This translate into, you need a goal, a destination for your journey. Without you are left to wander, and this site is not called Kung Fu and you are not Caine. Pick a goal, chart a course, keep your head down and don’t come up for air until you meet it.

14. Heavy prowler pushes cleanse the soul.

25.  Dont let fear be your limiting factor.
Louie Simmons told me, “To master kung fu, the training must be severe.” What Louie means is, don’t take the easy way out. Winners and champions are forged in the crucible of competition and hard work. Don’t let fear of not meeting your goals be your limiting factor when it comes to training or success.

32. Learn to cook.
Even if it just involves adding meat, water, salt and root vegetables to a slow cooker or burning meat on a grill. Learn to cook. Nothing is as unimpressive as someone who cannot or will not learn.

39. Work the tissue.
Active Release Therapy. Graston. Deep Tissue Massage. Mashing. Do something to mobilize tissue and speed recovery.

Wednesday 5-1-13

4 Rounds for time
10 DL (155#/105#)
8 HSPU's
6 Power Cleans (155#/105#)

Then...

Tabata Burpees