Thursday

Strength
Deadlifts
work up to a heavy set of 5

 Conditioning
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Friday

A.
Every 60 seconds, for 10 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.
B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.
C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

Scale as needed.. Do what you can each minute.

Watching Irish People Taste American Snacks Will Make You Seriously Reconsider Eating Them

Tuesday

A.
Push Press:
*Set 1 – x 5 reps
*Set 2 – x 3 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets
B.
Four sets of:
Bulgarian Split Squats x 7-9 reps each leg @ 3011
Rest 45 seconds between legs, and 90 seconds after the second leg.
C.
Three rounds for time of:
Handstand Push-Ups x 10 reps
Pull-Ups x 20 reps
300 Meter Run

What You Should Know About Artificial Sweeteners And Sugar Substitutes

From CrossFit Invictus

What You Should Know About Artificial Sweeteners And Sugar Substitutes Written by Calvin Sun Most people can agree that eating large quantities of refined sugar isn’t great for your health, fitness, or body composition. Sugar provides a large amount of rapidly absorbable carbohydrates, which can lead to issues like excessive caloric intake, weight gain, and metabolic syndrome [1,2,3]. In an effort to reduce intake of sugar and calories, many people turn to artificial sweeteners or other sugar substitutes to satiate their cravings for sweets. While these low-calorie or no-calorie substitutes may seem like innocuous sweeteners, they may carry health consequences
Read more →

Friday

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
B.
Every minute, on the minute, for 8 minutes:
Shoulder Press x 1 rep
(Loads per set (by %):  70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…
C.
Every minute, on the minute, for 8 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)
D.
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run

Tuesday

A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
B.
Six Sets of:
Push Press x 2 reps
C.
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

Monday

A.
Slow motion Snatch pull into a snatch
 5-7 counts bringing bar up to the first position then go.
work up as heavy as possible.
B.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
C.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps
D.
If Time 3-4 Sets each
Bent-Over Barbell Row x 8-10 reps @ 21X0
Glute-Ham Raises x 6-8 reps @ 3011

Tuesday

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps
Same as last week…just want to see that everyone is improving and able to follow the progression.
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters Or run 800m (durock and back)
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

Tuesday

Womens Nor Cal Final Heat

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)
B.
Five sets of:
Push Press + Push Jerk + Jerk
Rest as needed
C.
For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters or Run 1 Mile for time.
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters or Run 1 Mile for time
If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

Tuesday

A
Press 5 5 5
Push Press 3 3 3
Jerk 1 1 1
B
100 Double unders
then
3 rounds
15 Deadlift
35 Sit Ups
then
100 Double Unders

Tuesday

A.
Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
Toes to Bar x 12 reps
B.
Take 20 minutes to build to a heavy Split Jerk.
Work on keeping your weight back through the dip and drive and receiving the weight behind your ears.
C.
Three rounds for time of:
20 Push Press 95/65
30 Pull-Ups
D.
Six sets for times of:
Row 250 Meters
100 Meter Farmer’s Carry (to the mailbox and back)
(you choose the weight, but make it heavy, and WALK DON’T RUN)

5 Reasons to attend a CrossFit Regionals Event

Monday

Troy smashing out some deads. What a fun weekend, everyone did great on 14.3

A.
Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps Or Handstand Practice
Plank x 60 seconds each side
B
Every minute, on the minute, for 10 minutes: (work from the ground)
Strict Shoulder Press x 1 rep
Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.
C.
Pick up immediately after your 10th minute of shoulder press at that weight with…
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Build over the course of the 10 minutes to today’s heaviest single.
D.
Four sets for times:
Run 400m or Row 500 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes

Friday

 

Build to today’s heavy Push Press
Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)
B.
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.
Remember that these percentages should be based off of your 1-RM back squat from the beginning of the cycle – December 30.
C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups
Rest exactly 2 minutes, and then…
D.
Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)

 

Tuesday

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps For each of these movements, work on movement efficiency – make these as effortless as possible.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 85%
C.
For times:
C1.
For time:
Run 400m
25 Burpees Over your bar
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
For time:
Run 400m
25 Burpees Over your bar
(Yes, this is the same as C1…try to match the C1 time.)
D.
For max reps:
4 Minutes of Stationary Dips

This is a post from Life AsRx about Kevin Ogar who was seriously injured during the O.C. Throwdown last weekend.

ATTENTION CROSSFIT COMMUNITY!!

It is time to unite and support one of our own. Please follow the link below to help support Kevin Ogar as he goes in to surgery today. Kevin's insurance does not cover this procedure so he needs all the help he can get.

Get well soon, Brother!

-Badger and the Life AsRx family

https://fundly.com/kevin-ogar-s-recovery

https://fundly.com/kevin-ogar-s-recovery

Tuesday

Enlarge image

David Durante.

A.

Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds
B.
Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C.
Ten sets for times of:
Run 100 Meters
2 Muscle-Ups
4 Push Press (115/75 lbs)
8 Burpees Over the Barbell
4 Push Press (115/75 lbs)
2 Muscle-Ups
Rest 60 seconds
If you don’t have muscle-ups yet, perform 2 Belly-to-Bar Pull-Ups (or as high as you can get) for the first cluster of muscle-ups, and 4 Ring Dips for the second cluster of muscle-ups in each set.
D.
Six sets of:
30 seconds of Hand-Release Push-Ups
Rest 30 seconds

Danny Broflex: Episode 1 - The Interview - video [ipod] [mov] [HD mov]

Friday

 Goodluck Tim! We'll Miss You!

A)Work up to a heavy Press
B)Work up to a heavy Push Press

C)2 Rounds For Time
Run 400m
25 Shoulder to Ovh (95/65)

D)Back Squat
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
Max Reps @ 80%
Rest 2 minutes between sets.

E) For Time
20 Thrusters 95/65
5 Muscle-Ups
15 Thrusters
4 Muscle-Ups
10 Thrusters
3 Muscle-Ups
5 Thrusters
2 Muscle-Ups

12 Tips For a new CrossFitter

"The Best of 2013" CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

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2014 CrossFit Games Open and Regional Schedule Announced.

Friday

Strength
Split Jerk 1 1 1 1 1

Push Press 5 5 5 5 5

W.O.D.
4 Rounds
Run 400m
10 DeadLift
20 Sit Ups

Monday

Strength                                           Happy 25th Birthday John!
Work up to a Max Push Press
3 Position Snatch (floor, below knee, above knee) 60%, 65%, 70% x 4 sets

W.O.D.
3 Rounds
75 Double Unders
30 Push Press (95/65)
15 K.B. Swings (70/53)

Core: Handstand & Plank hold for time

"Waiting to Launch" with Cara Heads Slaughter and Christy Phillips Adkins - video [ipod] [mov] [HD mov]

Wednesday

Strength
Snatch Practice  Work up to a heavy set of 2
(Advanced 12 sets of 2 Banded Squat Snatch @50% with purple bands)
Bench Press 3 3 3 3 3

W.O.D.
2 Rounds
2 Min Max Reps of Each
Wall Balls
SDHP (95/65)
Weighted Step Ups 
Push Press
Double Unders
2 Min Rest

SPECIAL DEAL FOR THE REST OF DECEMBER - FOR NEW MEMBERS ONLY $25.00 FOR THE REST OF THE MONTH! GREAT FOR ANYONE WANTING TO TRY CROSSFIT! TELL YOUR FAMILY AND FRIENDS! 

Wednesday

Strength
Bench Press 3 3 3 3 3
Work on a Skill that you Suck at

W.O.D.
18 Min AMRAP
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes 2 Bar

8 Reasons Women Should CrossFit

Wednesday

Strength
Front Squat 2 2 2 @ 90%
Snatch 2 2 @75% 2 2 @ 80% 1 1 1 @ 85% 1 @ 80%
Push Press  2 2 1 1 1 all @ 75% or more
Snatch Pull 3 3 @ 100% 2 2 @ 105%

W.O.D.
Run 1 Lap
10 Axle Push Press (115/75)
15 GHD Sit Ups or 25 Ab Mat
20 Burpees
30 Walking Lunges
40 Double Unders
45 Axle Deadlifts
40 Double Unders
30 Walking Lunges
20 Burpees
15 GHD Sit Ups
10 Axle Push Press
Run 1 Lap

Training CrossFit vs. CrossFit as a Sport