WOD Tuesday 11/1/11

Strength:

   Off


Conditioning:

   3 rounds of:
     25m Farmers Walk (165# for men/ 115# for women)
     15 Burpees
     25m Farmer Walk
     3 Power Cleans (205#/ 145#)
     2 Power Cleans (225#/ 155#)
     1 Power Clean (245#/ 165#)

     * If you have Stones, use the 145#, the 175#, and the 215# stone to Substitute The Power Cleans

   Intermediate:
   3 rounds of:

     25m Farmers Walk (115# for men/ 75# for women)

     15 Burpees

     25m Farmer Walk

     3 Power Cleans (135#/ 95#)

     2 Power Cleans (155#/ 105#)

     1 Power Clean (185#/ 115#)

   Beginner:

   3 rounds of:

     25m Farmers Walk (75# for men/ 45# for women)

     15 Burpees

     25m Farmer Walk

     3 Power Cleans (75#/ 55#)

     2 Power Cleans (95#/ 65#)

     1 Power Clean (115#/ 75#)

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD DEMO w Thomas Maresca -- This is the first round of the WOD

WOD DEMO w David Charbonneau using the Stone Option -- This is the first round of the WOD

Post Times to comments

Daily dose of Awesomeness

Don't forget to do your push ups guys!

WOD Monday 10/31/11

Strength:

   Deadlift 5-5-5-5-5


Conditioning:

   With a continuous running clock, complete as many rounds and reps as possible in 10 minutes of the following:

     31 Double Unders
     20 Pushups
     11 Squat Snatch (95# for men/ 65# for women)

   Intermediate:
     20 Double Unders
     10 Pushups
     10 Squat Snatch (65#/ 45#)

   Beginner:
     20 Single Unders
     10 Pushups
     10 Overhead Squats (45#/ 35#)


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.

Have a Safe and Happy Halloween!

Post Weight and Rounds to comments

Daily Dose of Awesomeness

Seriousness will start up again Monday.

Awesome Eats

Beef and Chicken Chili



Ingredients:

Chicken Breast (2 lbs)
Ground Beef (1 lb)
6 Garlic cloves
1 Red onion
2 jalepeno peppers OR 1 Green pepper (for a less spicy option)
2 Cans of petite diced tomatoes (14.5 oz cans)
1 packet of chili seasoning



Cooking Directions:

- Brown beef and chicken in a large pot with the garlic and onions
- Drain
- Mix in Peppers, Tomatoes, and Seasoning and bring it to a boil
- Cover and simmer for 10 minutes



Serving Size = 1 cup
- This recipe makes about 8 servings


* Poor over 1/2 cup of sweet potato fries for added carbs and a delicious meal. Enjoy!

Daily Dose of Awesomeness

Let's take a break from the serious posts.

Daily Dose of Awesomeness

Weekend WOD

Strength:

   OFF


Conditioning:

   "Bradshaw" -- This is a CrossFit main site Hero WOD dedicated to U.S. Army First Lieutenant Brian Bradshaw who died in Afghanistan, in 2009, serving our country. We at Certified Awesome have the upmost appreciation and respect for your sacrifice. Thanks Brother.

   "Bradshaw"
     10 rounds of:
       3 Handstand Pushups
       6 Deadlifts (225# for men/ 155# for women)
       12 Pull ups
       24 Double Unders

   Intermediate:
    10 rounds of:
      6 Pushups
      6 Deadlifts (155#/ 105#)
      6 Pullups
      12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders

   Beginner:
     5 rounds of:
       6 Pushups
       6 Deadlifts (105#/ 75#)
       6 Jumping Pull ups
       12 Double Unders/ 12 Tuck Jumps/ 24 Single Unders

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.

WOD DEMO - This is just the first four rounds of the WOD.

Post Time to comments

Check out these guys getting strong

Using Strongman implements is starting to get huge in the CrossFit community. We at Certified Awesome made our first set of stones last week and have been having a great time with them. Check out some of our members below getting up there first Stones.

Here is Aharon Gutterman getting up the 145# stone with no problem. Nice job Aharon!

Here is 16 year old, Sean, getting up the 145# stone. This kid has a bright future!

Here is Sean attempting the 175# stone. So close! You'll get it next time brother!

You guys are getting strong. Congrats on your accomplishment!

WOD Friday 10/28/11

Strength:

     Weighted Pullup: 5-4-3-2-1


Conditioning:

   "Death by Squat Snatch"
     - With a continuous running clock, do one squat snatch the first minute, two the second minute ... and so on, until you cannot complete the allotted number of reps for that minute.

Advanced: 135# for men/ 95# for women

Intermediate: 95#/ 65#

Beginner: 65#/ 45#

* If you cannot do squat snatch, practice squat snatch, use a power snatch for the WOD
* The weights are merely suggestions. If you do not feel comfortable with those weights, feel free to go even lower. This is supposed to be difficult though, you SHOULD NOT pick a weight that allows you to get 15+ minutes in this workout. If you get 15+ minutes using the advanced weights, you are an absolute BEAST.

WOD DEMO. * Remember, with the way this WOD is set up, the first few rounds of this video will be very uneventful. Skip to the last few minutes if your just interested in seeing squat snatch repetitions. In this video: 8 full rounds completed and 4 reps completed in the 9th minute.

Post Pull up Weights and Snatch Rounds and Reps to comments

Daily Dose of Awesomeness

Here is Kyle Maynard. He lost all of his limbs serving our country.

Whats your excuse for not working out again?

WOD Thursday 10/27/11

Strength:

   OFF


Conditioning:

   15 Thruster (135# for men/ 95# for women)
   200m run
   20 Thruster (95#/ 65#)
   400m run
   30 Thruster (65#/ 45#)
   800m run

Intermediate:
   (95#/ 65#)
   (65#/ 45#)
   (45#/ 35#)

Beginner:
   (65#/ 45#)
   (45#/ 35#)
   (35#/ 25#)


QUICK THRUSTER TUTORIAL

Post Times to comments

Daily Dose of Awesomeness

There's always next year!

Mark Makes Friends With The Floor

Mark may be the loudest guy in the gym, but once he finishes his workout he gets nice and comfy on the floor.




Here's Mark again trying to stand up after his collapse.

We love you dude!

Dave & Joe Lift Something Heavy

Joe Arias hitting 215lb stone to shoulder






David Charbonneau hitting 215lb stone to shoulder




Check out David's awesome moves at the end of the video. You just can't teach greatness!

Daily Dose of Awesomeness

THIS!

WOD Wednesday 10/26/11

Strength:

   Overhead Squat 3-3-3-3-3


Conditioning:

   500m Row
   15 Stone to Shoulder (145# for men/ 95# for women) or Power Clean (205#/ 135#)
   50 Pushups
   100 Box Jumps

Intermediate:
   500m Row

   15 Stone to Shoulder (95# for men/ 70# for women) or Power Clean (135#/ 95#)

   25 Pushups

   50 Box Jumps

Beginner:

   500m Row

   15 Stone to Shoulder (70# for men/ 45# for women) or Power Clean (95#/ 65#)

   25 Pushups

   50 Box Jumps

Novice:

   500m Row

   10 Stone to Shoulder (45# for men/ 30# for women) or Power Clean (65#/ 45#)

   20 Pushups

   30 Box Jumps

WOD DEMO

Post Loads and Times to comments

WOD Tuesday 10/25/11

Conditioning: (Thats right, were doing it first)
 
   50 Wall ball
   20 KB swings (53# for men/ 35# for women)
   35 Wall ball
   35 KB swings
   20 Wall ball
   50 KB swings

   Intermediate: (35#/ 25#)

   Beginner:
     30 Wall ball
     10 KB swings
     20 Wall ball
     20 KB swings
     10 Wall ball
     30 KB swings


Strength:

   Bench Press 2-2-2-2-2-2-2-2-2-2
     - Rest exactly 60 seconds between sets
     - The goal is to see how heavy you can go without failing. If you fail, just drop the weight back down and continue on the next set


WOD DEMO

Post Time and Weights to Comments

Daily Dose of Awesomeness

Woke up this morning not feeling to well and I knew I had a long day ahead of me. While looking for what to post today for the Daily Dose of Awesomeness I stumbled upon this guy and instantly my day looked a lot brighter. I hope this fun post can help motivate you to push through the rest of the week!

Great motto to live by.

WOD Monday 10/24/11

Strength:

   Back Squat 5-5-5-5-5

Conditioning:

   10 rounds of:
     1 Clean and Jerk (75% of current Max) *If you have a Heavy Tire, flip it instead
     2 Muscle Ups
     3 Handstand Pushups
     4 Burpees

   Intermediate:
     1 C&J or Tire Flip --> same percentages apply to everyone
     2 Handstand Pushups
     4 Pull ups
     6 Squat Thrust (Burpee with no Push up)

   Beginner:
    1 C&J or Tire Flip
    4 Push ups
    4 Pull ups --> *If you do not have pull ups yet, do jumping pull ups
    6 Squat Thrusts

** The Clean and Jerk or Tire Flip in this workout should be VERY challenging and heavy. You should not just fly through this workout.


WOD DEMO W/ TIRE FLIPS

INTERMEDIATE WOD DEMO W/ TIRE FLIPS *using ring pull ups

Post Weights and Times to comments

Daily Dose of Awesomeness

Because Darrelle Revis is no mortal man.

This is one of the mottos we live by here at Certified Awesome!

Awesome Eats

Here at Certified Awesome we believe that eating healthy is just as important as hitting those WODs extra hard. With this in mind we are going to begin posting recipes and nutrition tips whenever we can.

Some of you may be on diets that are very low in starchy carbs (bread, pasta, rice, etc.) or are on diets that do not include any of these things at all. I am on the latter. When I first started this diet, I found it hard to get the energy I needed to hit those WODs without the bread and rice I was used to eating. When this problem arose I found that sweet potatoes were the answer. I now eat sweet potatoes everyday and I am full of energy. I especially love sweet potato fries. Below I have included my personal recipe for sweet potato fries.


Ingredients:
   Sweet Potatoes
   Olive oil
   Paprika
   Cinnamon

Prep:
   - Pre-heat oven to 450 degrees
   - Cut Sweet Potatoes into fries
   - Put one cup of olive oil, 1 tbsp of paprika, 1 tbsp of cinnamon, into a mixing bowl
   - Coat fries by dipping them in mixture, and then place them onto your cooking sheet
   - Depending on the amount of fries your making, the oil mixture will probably run out. Just keep making as needed

Cooking:
   - Bake for 20 min, flip, then bake for another 20 min

It's just that easy! Enjoy!

My weekly stash! Maybe a bit obsessed ...                                         

Daily Dose of Awesomeness

We can only hope and pray to one day be as awesome as Brian Wilson. (click on the picture to view the animate gif)

Daily Dose of Awesomeness

Forgot to post a column yesterday. These should more then make up for that!

Weekend WOD

Strength:

   OFF


Conditioning:

   5 rounds of:
     20 Pull ups
     20 Pushups
     20 Sit ups
     20 Squats
     400m run

   Intermediate: 10 repetitions of each exercise

   Beginner: 3 rounds of 10 repetitions each exercise

   * If you cannot do pull ups, substitute jumping pull ups

   *** Really push yourself to complete this workout. I don't care if it takes an hour, DO NOT modify down to Intermediate or Beginner unless you are absolutely positive there is no way you can complete the allotted number of repetitions.


When your done, stretch and rest up, because we are going HEAVY to start off next week. Enjoy!


Post Times to comments

WOD Friday 10/21/11

Strength:

   Work up to a Max Power Clean


Conditioning: (Courtesy of www.CrossFitFootball.com)

   10 rounds of:
      3 Power Cleans
      3 Burpees

     *These Power Cleans should be AT LEAST 65% of the max you previously established



WOD DEMO
   *I chose to do this WOD at 225# which is roughly 80% of my max power clean. I chose such a high percentage to really focus on maintaining a high level strength through multiple repetitions. Time: 6:46
   *Thomas Maresca (in the background) chose to do this WOD at 165# which is 65% of his max power clean. His goal was to complete each set of power cleans unbroken and really work on speed through the movements. Time: 4:45

Post Loads and Times to comments

Daily Dose of Awesomeness

   


Sports.....your doing them wrong!

WOD Thursday 10/19/11

Strength:

   OFF


Conditioning:

   30 Muscle Ups for time

   Intermediate:
     3 rounds of: 30 pull ups, 30 dips

   Beginner:
     5 rounds of: 10 pull ups, 10 dips

    Novice:
     *Substitute jumping pull ups and bench dips with either of the above


Thought it would be a bit boring to show all 30, so below is a quick vid of a few muscle ups. Enjoy!

Post Times to Comments
   

WOD Wednesday 10/19/11

Strength:

   Back Squat: 3-3-3-3-3


Conditioning:

   With a continuous running clock, complete 100 Kettlebell (KB) swings (70# for men/ 53# for women)
     - On the minute, every minute, put down the KB and complete 3 Clean & Jerks (135#/ 95#).
   
     Intermediate: KB (53#/ 35#), Clean & Jerk (95#/ 65#)
     Beginner: KB (35#/ 25#), Clean & Jerk (65#/ 45#)
     Novice: 50 KB Swings (35#/ 25#), Clean & Jerk (45#/ 35#)

     * When you put the KB down, the next round starts at the number after the last completed rep. For example: if you complete 25 KB swings the first minute, when you are finished with the Clean & Jerks your count starts at 26.
     * This is a CONTINUOUS CLOCK so the faster you do the Clean & Jerks, the more time you have for swings.


Post Loads and Times to Comments

Daily Dose of Awesomeness

At CertifiedAwesome we try to live by the Ron Swanson survival guide!

WOD Tuesday 10/18/11

Strength:

Work on your body-weight weakness. This could be an advanced movement like Handstand Pushups or Muscle Ups. Or it could be as simple as Pushups or Pullups. Work on this for 15 minutes.


Conditioning:

15 Thrusters (115# for men/ 75# for women)
Run 400 meters
10 Thrusters
Run 200 meters
5 Thrusters
Run 100 meters

Intermediate: (75/ 55)
Beginner: (55/ 35)
Novice: (35/ 20)


Post Time to comments

Daily Dose of Awesomness

I can't even make a free throw!

Daily Dose of Awesomeness

The end of days is nigh!!!!!

WOD Monday 10/17/11

Strength:
   
   Shoulder Press: 5-5-5-5-5
   Push Press: 3-3-3-3-3
   Push Jerk: 1-1-1-1-1


Conditioning:

   2 rds:
     30 ball slams (30# for men/ 20# for women)
     25 burpee pull ups
     20 Push ups


Abs: 100 situps


Post Loads and Time to comments

Weekend WOD

Strength:

   Work your way up to a Max Snatch

Conditioning:

    Run 1200m
    15 Snatches (135# for men/ 95# for women)
    Run 800m
    10 Snatches
    Run 400m
    5 Snatches

    Intermediate: 95#/ 65#
    Beginner: 65#/ 45#
    Novice: PVC pipe --> Technique work


Here is a video of our very own Joseph Arias hitting a 225# Snatch. Nice job Joe!

Here is a video of Olympic Lifting expert Mike Bergener coaching the Snatch to some beginners.

Post Loads and Times to Comments.

Daily Dose of Awesomeness

Enjoy !

WOD Friday 10/14/11

5-4-3-2-1 rep rounds of:
     HEAVY Deadlift
         -After each round of Deadlift do:
             5 Handstand Pushups
            10 Box jumps

*When I say HEAVY I mean HEAVY! This Deadlift should be too heavy to get every set unbroken. Really challenge yourself here.
*If you cant do Handstand Pushups, do 10 regular pushups.

Daily Dose of Awesomeness

Mr. Ron Swanson Himself






THIS!!

WOD Thursday 10/13/11

Strength:

   Weighted Pull ups 1-1-1-1-1-1-1
    *If you do not have pull ups yet, work on getting that first one! Do negative pull ups until failure.


Conditioning:

   With a continuously running clock do the following:
     5 minutes of push ups for max reps
     4 minutes of box jumps for max reps (30"/24") -- scale as necessary, but this should be a higher jump than usual
     3 minutes of KB swings for max reps (70#/53#) -- scale as necessary, but this should be a heavier swing than usual
     2 minutes of wall balls for max reps
     1 minute of double unders for max reps -- do single unders if you do not have double unders yet

     *Your score is the total number of reps completed for all exercises

Post Weights and Reps to comments

Daily Dose of Awesomeness

If only we could be this awesome!

WOD Wednesday 10/12/11

Strength:

     Front Squat: 5-5-5-5-5


Conditioning:

     21-18-15-12-9-6-3 rep rounds of:
          Squat Clean (95# for men/ 65# for women)
          Double Under
          Deadlift (185/ 135)
          Box Jump (24"/ 20")

   Intermediate:

     21-15-9 rep rounds of:

          Squat Clean (95# for men/ 65# for women)

          Double Under

          Deadlift (185/ 135)

          Box Jump (24"/ 20")

   Beginner: 

     21-15-9 rep rounds of:

          Squat Clean (65# for men/ 45# for women)

          Single Under

          Deadlift (135/ 95)

          Box Jump (20"/ 16")

   Novice: 

     21-15-9 rep rounds of:

          Squat Clean (45# for men/ 35# for women)

          Single Under

          Deadlift (95/ 65)

          Step up (20"/ 16")

Post Loads and Times to comments

Daily Dose of Awesomeness

Diabetes...its not funny !

WOD Tuesday 10/11/11

Strength:

   

     Bench Press 5-5-5-5-5 

     *Try to move up in weight every set until you reach a 5 rep maximum

Conditioning:

   Elite:

     5 rds of:

       6 Handstand pushups

       12 Chest to bar pullups

       24 walking lunges (35# dumbbells for men/ 25# dumbbells for women)  

   Intermediate:

     5 rds of:

       6 Pushups with elevated feet

       12 Pullups

       24 walking lunges (30# dumbbells for men/ 20# dumbbells for women)

   Beginner:

     5 rds of:

       6 Pushups

       12 Assisted pullups (Jumping pullups, pullups on machine, or pullups with resistance bands)

       24 walking lunges (25# dumbbells for men/ 15# dumbbells for women)

   Novice:

     5 rds of:

       6 Modified pushups (On knees or elevated hands)

       12 Recline rows

       24 walking lunges

*These are merely suggestions. For example: if you can do everything in the intermediate workout except the pullups, don't scale the entire workout down, just scale down the pullups.

* For those trying to lose a little extra weight, complete a hill walk/ jog on a HIGH incline at a moderate speed for 20 minutes.


Post weights and time to comments.

Daily Dose of Awesomeness

DAMMIT....now how am I going to get adult onset diabetes?

Here at Certified Awesome we practice hand eye coordination almost everyday. Just look at Steve here showing off his skills.

And to keep up with the on going wall street fiasco...this!

Men In The Making

Today we have two videos from some of my younger clients messing around in the gym. They're not only working out but they're also having some fun in the process.
Here's Sean. Here's Brian.

WOD Monday 10/10/11

Sorry for the delay, but I did not return from the Beast of the East tournament until very late last night. Todays WOD will feature two workouts from this weekends festivities. Enjoy!

Strength:

Max Clean & Jerk

Check out two of my favorites, Kendrick Farris and Chad Vaughn, hitting this thing with some monster weight. Though both have very different styles, their form is impeccable in their own rights.


Conditioning:

21-15-9:
Row for calories
Overhead squat (95# men/ 65# women)
Burpee

Modifications for weights:
intermediate: 65 men/ 45 women
beginner: 45 men/ 35 women
novice: Use a PVC pipe or something slightly heavier. Really focus on good form.

*If you do not have access to a rower, do sumo deadlift high pull (45 men/ 35 women).

*For those of you trying to shed some extra pounds, hit a hill walk/jog on a moderate incline at a moderate speed for 30 min.

Daily Dose of Awesomeness

Here is Bertha. Bertha comes to me because she want's to lose weight. I prescribed a program for Bertha so that the four times a week when we do not meet she does 30 minutes of intervals on the treadmill. Today is the first day that I caught her doing her extra cardio. I'm proud to say that Bertha is following the program perfectly and even did some modifications of her own. Bertha is proof of how well my programming works and how it can be super easy. At this rate Bertha will be a size zero in no time and and all the gals in town will be super jealous.

Dave Charbonneau Takes Second At Beast of The East

Daily Dose of Awesomeness

Now here at Cerftified Awesome we like to think of ourselves as experts of fitness and all things manly but watching this compilation video makes us want to never touch a weight again...just kidding! Enjoy the video.

Good Luck Dave!

As I write this, Certified Awesome's very own Dave Charbonneau is on his way to Durham, CT to compete in the Beast of the East tournament. The tournament consists of six crossfit workouts spread out over two days. Three of the six events were already announced, they are:

• 5k trail run
• Max reps dead lift in 2 min @ 275#
• 1 rep max Turkish get up in 10 min

So let's all wish Dave good luck. Kick some ass dude!!!

Weekend WOD

This is a bit early, but I will out of town this weekend competing in the Beast of the East tournament. Should be a good time, I'll be sure to post some vids when I get a chance. With that being said, here is the WOD:

     Run 5K.

         *The goal is to do this as fast as possible. If you cannot run, walk fast. Time yourself and write it down somewhere so that you can try to beat it next time.
         *If you use a treadmill, put it on a 1.0 incline to better simulate the road run.


Rest as needed (try to keep it under 20 min) then:

     Max repetition Deadlift in two minutes.

           Advanced: (275# for men/ 185# for women)
           Intermediate: (185/ 115)
           Beginner: (115/ 75)
           Novice: (70# kettlebell/ 53# kettlebell)


Rest at least one day this weekend because Im sure those legs are jelly after this week of WODs!


Post 5K times and Deadlift loads and reps to comments. Enjoy!

WOD Friday 10/7/11

Strength:
     Work up to a heavy single on front squat. For a heavy single, keep adding weight and doing single reps until you cant do it anymore.


Conditioning:
   21-15-9 rep rounds of:
     Front Squat
     Dips

     * The front squat weight should be no less than 50% of the heavy single you reached.  Don't be afraid to challenge yourself, if it ends up being to heavy you can always take some off.
     * For the dips: if you have access to rings, use them. If you can't do regular dips, do bench dips.

For those of you trying to shed some extra pounds, hit the treadmill on a moderate incline for 30-45 minutes to get that extra burn before the weekend.

For our Jewish followers: Have an easy fast! Try to eat good and hearty before and after to keep you prepared for the next WOD!



   

Daily Dose of Awesomeness

Here is the possible front entrance for our new gym, Crossfit America. Not only do we have escalators to help traverse the devastatingly long 10 step staircase, but also a fully functioning McDonald's express inside as well. Don't forget to super-size your meal at the super low price of a heart attack.

Dave Charbonneau hits Turkish get up

Number four ranked in the Crossfit North East regionals David Charbonneau hitting a 145# Turkish get up.

WOD Thursday 10/6/11

Strength:
 
Turkish Get Ups. Check the video below for technique instruction.
-- Work up to a heavy single and then use 50% of that weight for the following:

     15 Turkish Get Ups (TGU) -- right arm
     5 burpees
     15 TGU -- left arm
     5 burpees
     10 TGU -- right
     5 burpees
     10 TGU -- left
     5 burpees
     5 TGU -- right
     5 burpees
     5 TGU -- left
     5 burpees


Wait  5 min and then do the following:
   
     5 rds:
          35 double-unders
          200 meter run/row

* If you can not do double unders, you can substitute 35 tuck jumps or 70 single unders per round


Abs: 25 situps on the BOSU ball


Here is a quick tutorial on the Turkish Get Up

Just for fun, here is a video of me performing a Turkish Get Up with my girlfriend. Enjoy!

Daily Dose of Awesomeness

I think we all here at certified awesome need to rethink our life choices and start doing some P90x.

WOD Wednesday 10/5/11

Strength:

Squat 3-3-3-3-3

-- Really challenge yourself with this squat weight. You should barely be able to finish the last set of three. Don't worry if you fail, just something to shoot for the next time around! Speaking of which, keep track of your numbers so you can push yourself to keep setting personal records. Ladies, don't be afraid to go heavy, it will do wonders for your goals, whether it be weight loss or overall fitness!


Conditioning:

7 rounds of:
10 wallballs
10 pullups

*For those of you who can't do pullups you have a few options. You can do recline rows with your feet on the ground and the bar set at about chest high (adjust feet and height of bar as needed). You can also use the assisted pullup machine, jumping pullups, or pullups using resistance bands.


Abs: 50 situps


*For those on a mission to lose weight, lets finish with 30 min walk/jog on a moderate incline

Tom and Joe Morning WOD

Tom and Joe messing around this morning with some rope recline rows while being elevated on a 24 inch box. Doing the recline rows with the rope is an awesome test of grip strength.The workout was as follows:

21-15-9
Rope recline rows
185# Bench Press
Double Unders

Here is a video of Tom and Joe hitting the last round of the WOD.

WOD Tuesday 10/4/11

Strength:
  Shoulder Press 5-5-5-5-5
    -- warm up shoulders and then perform 5 sets of 5 strict shoulder press (no legs for help!). These sets       should be challenging to complete.

Conditioning:
  21-15-9 rep rounds of:
     Clean and Jerk
     KB Swing
         * Challenge yourself with these weights but remember it is a decent amount of reps. The Cleans should be a weight where you have to rest and the swings should be very difficult to get unbroken.

*For those of you trying to lose weight, do a hill walk on the treadmill 5-10 min after completion of workout. Do a higher incline than usual, but for only 20min.

WOD Monday 10/3/11

60 box jumps
40 pushups
20 toes to bar (if you can not do these, do leg raises)
10 deadlifts (use a challenging weight)
20 burpees
40 situps
60 meter overhead walking lunge (this is roughly across the gym and back)

*If this seems like too much, scale reps in half
**For those trying to lose weight do 30 min walk on incline on the treadmill 5-10 min after completing the above workout