Strength:
OFF
Conditioning:
7 rounds of:
1 Rope Climb
10 Wall ball
15 KB Swings (53#/ 35#)
20 Double Unders
Beginner:
5 rounds of:
5 Modified Rope Climbs
10 Wall ball
15 KB Swings (35#/ 26#)
20 Double Unders or Tuck Jumps
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joe Arias and Joey Marble
Post Times to Comments
February 29, 2012
February 28, 2012
WOD Wednesday 2/29/12
Strength:
OFF
Conditioning:
21 - 15 - 9 rep rounds of: (While wearing a 20# weight vest)
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute (Remove weight vest)
21 - 15 - 9 of:
Chest to Bar Pull up
Box Jump (30"/ 24")
Handstand Pushup
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute
Repeat
Beginner:
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up or Jumping Pull up
Box Jump (24"/ 20")
Push up
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.\
WOD DEMO w David Charbonneau
Post Times to Comments
OFF
Conditioning:
21 - 15 - 9 rep rounds of: (While wearing a 20# weight vest)
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute (Remove weight vest)
21 - 15 - 9 of:
Chest to Bar Pull up
Box Jump (30"/ 24")
Handstand Pushup
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute
Repeat
Beginner:
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up or Jumping Pull up
Box Jump (24"/ 20")
Push up
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.\
WOD DEMO w David Charbonneau
Post Times to Comments
February 27, 2012
WOD Tuesday 2/28/11
Strength:
Clean and Jerk - Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 5 minutes of:
Squat Clean and Jerk (165#/ 115#)
Rest 5 Minutes
AMRAP 5 of:
Squat Snatch (135#/ 95#)
Intermediate:
Clean and Jerk (135#/ 95#)
Snatch (115#/ 80#)
Beginner:
Clean and Jerk (95#/ 65#)
Snatch (95#/ 65#)
Novice:
Clean and Jerk (65#/ 45#)
Snatch (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Clean and Jerk - Heavy Single
Conditioning:
As Many Reps As Possible (AMRAP) in 5 minutes of:
Squat Clean and Jerk (165#/ 115#)
Rest 5 Minutes
AMRAP 5 of:
Squat Snatch (135#/ 95#)
Intermediate:
Clean and Jerk (135#/ 95#)
Snatch (115#/ 80#)
Beginner:
Clean and Jerk (95#/ 65#)
Snatch (95#/ 65#)
Novice:
Clean and Jerk (65#/ 45#)
Snatch (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Snatch AMRAP Demo w Joe Marble
For a demo of the clean and jerk AMRAP, head over to Certified Awesome Blog Facebook page.
Post reps to comments
February 26, 2012
WOD Monday 2/27/12
Strength:
Practice Lifting and/or Carrying Odd Objects
- This could be anything --> Yoke, Stones, Kegs, etc. There will be a video at the bottom of the page with some examples. Be Creative. You could even carry another person.
Conditioning:
3 rounds of:
4 Hang Snatches (135#/ 95#)
8 Muscle Ups
50 Double Unders
Intermediate:
3 rounds of:
4 Hang Snatches (115#/ 80#)
24 Pull ups
24 Dips
50 Double Unders or Tuck Jumps
Beginner:
3 rounds of:
4 Hang Snatches (95#/ 65#)
16 Pull ups or Jumping Pull ups
16 Dips or Bench Dips
25 Double Unders or Tuck Jumps
Novice:
3 rounds of:
4 Hang Snatches (65#/ 45#)
8 Pull ups or Jumping Pull ups
8 Dips or Bench Dips
25 Double Unders or Tuck Jumps
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Yoke Walking and Keg Pressing with Joseph Arias and Joey Marble
Farmers Walks and Stones to Shoulders with David Charbonneau and Thomas Maresca
WOD DEMO w David Charbonneau and Joseph Arias
Post Times to Commnets
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Yoke Walking and Keg Pressing with Joseph Arias and Joey Marble
Farmers Walks and Stones to Shoulders with David Charbonneau and Thomas Maresca
WOD DEMO w David Charbonneau and Joseph Arias
Post Times to Commnets
Awesome Eats
Chicken Artichoke Winter Stew
Courtesy of Meriam Ahari
Ingredients:
- 20 oz. boneless skinless chicken breast
- 1 can low-sodium diced tomatoes
- 1 can low-sodium stewed tomatoes
- 1 can marinated artichoke hearts
- 6 cups fresh spinach
- 5 tbsp pine nuts
Instructions:
Cut chicken breast into cubes. Saute chicken with artichoke hearts for 10 minutes. Add canned tomatoes and spinach. Simmer for 1 hour. Add 1 tbsp pine nuts to bowl of stew (1 serving about 2 cups). Makes about 5 servings
-Note: Can add 1 tbsp of flaxseed or wheat germ or both to your serving for some added nutrition.
Courtesy of Meriam Ahari
Ingredients:- 20 oz. boneless skinless chicken breast
- 1 can low-sodium diced tomatoes
- 1 can low-sodium stewed tomatoes
- 1 can marinated artichoke hearts
- 6 cups fresh spinach
- 5 tbsp pine nuts
Instructions:
Cut chicken breast into cubes. Saute chicken with artichoke hearts for 10 minutes. Add canned tomatoes and spinach. Simmer for 1 hour. Add 1 tbsp pine nuts to bowl of stew (1 serving about 2 cups). Makes about 5 servings
-Note: Can add 1 tbsp of flaxseed or wheat germ or both to your serving for some added nutrition.
February 24, 2012
Weekend WOD
It's that time of the year again...
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
Set a target 6" above your reach. Both hands must touch the target to complete a rep. Your chest and hips must touch the floor at the bottom of the movement.
WOD Demo with Dovid Nevo:
Since it's just burpees there is no reason to warm-up right? WRONG! Here is some prep work from the Sultan of Stretch, the Mogul of Mobility, The Grand Supple Leapard himself...Kelly Starrett
Post reps to Comments
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
Set a target 6" above your reach. Both hands must touch the target to complete a rep. Your chest and hips must touch the floor at the bottom of the movement.
WOD Demo with Dovid Nevo:
Since it's just burpees there is no reason to warm-up right? WRONG! Here is some prep work from the Sultan of Stretch, the Mogul of Mobility, The Grand Supple Leapard himself...Kelly Starrett
Post reps to Comments
Daily Dose of Awesomeness
"Sure, I've been called a xenophobe, but the truth is, I'm not. I honestly just feel that America is the best country and the other countries aren't as good. That used to be called patriotism."
- Kenny Powers
February 23, 2012
Daily Dose of Awesomeness
The moral here boys and girls is if you ain't cheating you ain't trying.
(as always click the image to enlarge)
WOD Friday 2/24/12
Strength:
OFF
Conditioning:
5 rounds of:
10 Wallball
10 KB Swings (53#/ 35#)
10 GHD Sit ups
10 High Pulls (70# Sandbag/ 50# Sandbag)
50 meter Sandbag Run
Intermediate:
5 rounds of:
10 Wallball
10 KB Swings (35#/ 26#)
10 Sit ups
10 High Pulls (50# Sandbag/ 35# Sandbag)
50 meter Sandbag Run
*If you do not have access to a sandbag, use a KettleBell
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joey Marble
Post Time to Comments
OFF
Conditioning:
5 rounds of:
10 Wallball
10 KB Swings (53#/ 35#)
10 GHD Sit ups
10 High Pulls (70# Sandbag/ 50# Sandbag)
50 meter Sandbag Run
Intermediate:
5 rounds of:
10 Wallball
10 KB Swings (35#/ 26#)
10 Sit ups
10 High Pulls (50# Sandbag/ 35# Sandbag)
50 meter Sandbag Run
*If you do not have access to a sandbag, use a KettleBell
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joey Marble
Post Time to Comments
February 22, 2012
WOD Thursday 2/23/12
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
12 Calorie Row
12 Handstand Pushups
12 KB Swings (70#/ 53#)
Intermediate:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (53#/ 35#)
Beginner:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (35#/ 26#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Rounds to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
12 Calorie Row
12 Handstand Pushups
12 KB Swings (70#/ 53#)
Intermediate:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (53#/ 35#)
Beginner:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (35#/ 26#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Rounds to Comments
Daily Dose of Awesomeness
As the Crossfit Games starts tonight, everyone better be ready to hear those two dreadful words...
February 21, 2012
WOD Wednesday 2/22/12
Strength:
OFF
Conditioning:
Second Workout from the 2011 CrossFit Games Open:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
9 Deadlift (155#/ 105#)
12 Hand Release Push ups
15 Box Jumps (24"/ 20")
Intermediate:
AMRAP 15 of:
9 Deadlift (115#/ 80#)
12 Hand Release Push ups
15 Box Jumps (24"/ 20")
Beginner:
AMRAP 15 of:
9 Deadlift (95#/ 65#)
12 Hand Release Push ups
15 Box Jumps (20"/ 16")
Extra/ Competition Workout (Optional):
Complete 50 Chest to Bar Pull ups
Intermediate: 50 Pull ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau and Joey Marble
Post Rounds to Comments
OFF
Conditioning:
Second Workout from the 2011 CrossFit Games Open:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
9 Deadlift (155#/ 105#)
12 Hand Release Push ups
15 Box Jumps (24"/ 20")
Intermediate:
AMRAP 15 of:
9 Deadlift (115#/ 80#)
12 Hand Release Push ups
15 Box Jumps (24"/ 20")
Beginner:
AMRAP 15 of:
9 Deadlift (95#/ 65#)
12 Hand Release Push ups
15 Box Jumps (20"/ 16")
Extra/ Competition Workout (Optional):
Complete 50 Chest to Bar Pull ups
Intermediate: 50 Pull ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau and Joey Marble
Post Rounds to Comments
Daily Dose of Awesomeness
Squats...if they're not at least parallel, they don't count.
(as always click the image to enlarge)
February 20, 2012
WOD Tuesday 2/21/12
Strength:
Overhead Squat 1-1-1-1-1-1-1
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
30 Double Unders
15 Power Snatches (75#/ 55#)
Beginner:
AMRAP 10 of:
30 Double Unders or Tuck Jumps
15 Power Snatches (45#/ 35#)
Extra/ Competition WOD (Optional):
AMRAP 5 of:
5 Overhead Squats (135#/ 95#)
5 Burpees
Intermediate: (95#/ 65#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Overhead Squat w David Charbonneau
WOD Demo w David Charbonneau
Post Weights and Rounds to Comments
Overhead Squat 1-1-1-1-1-1-1
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
30 Double Unders
15 Power Snatches (75#/ 55#)
Beginner:
AMRAP 10 of:
30 Double Unders or Tuck Jumps
15 Power Snatches (45#/ 35#)
Extra/ Competition WOD (Optional):
AMRAP 5 of:
5 Overhead Squats (135#/ 95#)
5 Burpees
Intermediate: (95#/ 65#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Overhead Squat w David Charbonneau
WOD Demo w David Charbonneau
Post Weights and Rounds to Comments
February 19, 2012
WOD Monday 2/20/12
Strength:
Thruster 3-3-3-3-3
Conditioning:
5 rounds of:
10 Chest to Bar Pull ups
6 Squat Clean Thrusters (135#/ 95#)
Then a 800 meter run after completing the 5 rounds
Intermediate:
5 rounds of:
10 Pull ups
6 Squat Clean Thrusters (115#/ 80#)
Then a 800 meter run after completing the 5 rounds
Beginner:
5 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (95#/ 65#)
Then a 800 meter run after completing the 5 rounds
Novice:
3 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (65#/ 45#)
Then a 800 meter run after completing the 3 rounds
Extra Skill Work/ Competition Training (Optional):
Max Parallette Handstand Pushups
Rest 5 minutes
Max Handstand Pushups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Thruster DEMO
WOD DEMO
Extra DEMO
Post Weights, Times, and Reps to Comments
Thruster 3-3-3-3-3
Conditioning:
5 rounds of:
10 Chest to Bar Pull ups
6 Squat Clean Thrusters (135#/ 95#)
Then a 800 meter run after completing the 5 rounds
Intermediate:
5 rounds of:
10 Pull ups
6 Squat Clean Thrusters (115#/ 80#)
Then a 800 meter run after completing the 5 rounds
Beginner:
5 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (95#/ 65#)
Then a 800 meter run after completing the 5 rounds
Novice:
3 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (65#/ 45#)
Then a 800 meter run after completing the 3 rounds
Extra Skill Work/ Competition Training (Optional):
Max Parallette Handstand Pushups
Rest 5 minutes
Max Handstand Pushups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Thruster DEMO
WOD DEMO
Extra DEMO
Post Weights, Times, and Reps to Comments
Awesome Eats
HUEVOS RANCHEROS
Ingredients:
- 2 lbs tomatoes
- 3 jalapenos
- 2 garlic cloves (peeled)
- 1/2 small onion
- 2 tbsp olive oil
- 6 eggs
- Pepper
- Cilantro (optional for garnish)
Directions:
Put tomatoes, garlic, onion and jalapenos in blender. Make sure to remove seeds in jalapenos if you prefer mild rather than spicy taste. Do not over blend so there is some texture left. Put 1 tbsp olive oil in large skilled and heat on high. Once hot, add puree and heat until sauce begins to thicken (about 10 minutes). When sauce is thick and becomes darker, remove from pan and set aside. Use the same pan to fry your eggs sunny side up. Place eggs on plate and spoon the hot salsa sauce you made over the eggs. Season with pepper and cilantro if desired.
Makes 2-3 servings
Ingredients:- 2 lbs tomatoes
- 3 jalapenos
- 2 garlic cloves (peeled)
- 1/2 small onion
- 2 tbsp olive oil
- 6 eggs
- Pepper
- Cilantro (optional for garnish)
Directions:
Put tomatoes, garlic, onion and jalapenos in blender. Make sure to remove seeds in jalapenos if you prefer mild rather than spicy taste. Do not over blend so there is some texture left. Put 1 tbsp olive oil in large skilled and heat on high. Once hot, add puree and heat until sauce begins to thicken (about 10 minutes). When sauce is thick and becomes darker, remove from pan and set aside. Use the same pan to fry your eggs sunny side up. Place eggs on plate and spoon the hot salsa sauce you made over the eggs. Season with pepper and cilantro if desired.
Makes 2-3 servings
Daily Dose of Awesomeness
And a diet coke to wash it all down.
(as always click the picture to enlarge)
February 18, 2012
Weekend WOD
Strength:
Snatch - work up to a heavy single
Conditioning:
Snatch - work up to a heavy single
Conditioning:
8 rounds of:
Sprint 100m
6 Squat Snatch (135#)
Rest 60 seconds
Intermediate:
8 rounds of:
Sprint 100m
6 Power Snatch (135#)
Rest 60 seconds
Beginner:
8 rounds of:
Sprint 100m
6 OH Squats (135#)
Rest 60 seconds
Novice:
8 rounds of:
Sprint 100m
6 Squat Snatch (135#)
Rest 60 seconds
Intermediate:
8 rounds of:
Sprint 100m
6 Power Snatch (135#)
Rest 60 seconds
Beginner:
8 rounds of:
Sprint 100m
6 OH Squats (135#)
Rest 60 seconds
Novice:
8 rounds of:
Sprint 100m
6 Squat Snatch (95#)
Rest 60 seconds
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
6 Squat Snatch (95#)
Rest 60 seconds
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post times to comments
February 17, 2012
February 16, 2012
WOD Friday 2/17/12
Strength:
OFF
Conditioning:
21 Deadlifts (225#/ 155#)
15 Dumbbell Hang Squat Cleans (45#/ 30#)
9 Wall Walks
15 Deadlifts
11 Dumbbell Hang Squat Cleans
6 Wall Walks
9 Deadlifts
6 Dumbbell Hang Squat Cleans
3 Wall Walks
Intermediate:
Deadlift (185#/ 125#)
Squat Clean (35#/ 20#)
Modified Wall Walks*
Beginner:
Deadlift (135#/ 95#)
Squat Clean (25#/ 15#)
Modified Wall Walks*
Novice:
Deadlift (95#/ 65#)
Squat Clean (20#/ 10#)
Modified Wall Walks*
*For Modified Wall Walks, walk hands back and forth with feet remaining on ground or on an elevated service for added difficulty.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joey Marble
Post Times to Comments
OFF
Conditioning:
21 Deadlifts (225#/ 155#)
15 Dumbbell Hang Squat Cleans (45#/ 30#)
9 Wall Walks
15 Deadlifts
11 Dumbbell Hang Squat Cleans
6 Wall Walks
9 Deadlifts
6 Dumbbell Hang Squat Cleans
3 Wall Walks
Intermediate:
Deadlift (185#/ 125#)
Squat Clean (35#/ 20#)
Modified Wall Walks*
Beginner:
Deadlift (135#/ 95#)
Squat Clean (25#/ 15#)
Modified Wall Walks*
Novice:
Deadlift (95#/ 65#)
Squat Clean (20#/ 10#)
Modified Wall Walks*
*For Modified Wall Walks, walk hands back and forth with feet remaining on ground or on an elevated service for added difficulty.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joey Marble
Post Times to Comments
Daily Dose of Awesomeness
The great one with some wise words.
(as always click the picture to enlarge)
February 15, 2012
Daily Dose of Awesomeness
It's real nice to train with all the fancy equipment at the big time gyms but don't forget the best gym is right outside your door, calling your name. Get out, get moving and enjoy the free gym called NATURE.
(as always click on the image to enlarge)
WOD Thursday 2/16/12
Strength:
OFF
Conditioning:
5 rounds of:
Run 800 meters
9 Muscle ups
Intermediate:
5 rounds of:
Run 800 meters
20 Pull ups
20 Dips
Beginner:
3 rounds of:
Run 800 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
Novice:
3 rounds of:
Run 400 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Times to Comments
OFF
Conditioning:
5 rounds of:
Run 800 meters
9 Muscle ups
Intermediate:
5 rounds of:
Run 800 meters
20 Pull ups
20 Dips
Beginner:
3 rounds of:
Run 800 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
Novice:
3 rounds of:
Run 400 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Times to Comments
February 14, 2012
WOD Wednesday 2/15/12
Strength:
OFF
Conditioning:
Final Event of 2012 Frostbite this past weekend
Every minute, you must Deadlift the barbell and then complete 5 reps of the following complex: Hang Power Clean, Shoulder to Overhead, and Back Squat. Once the bar is lifted from the ground, if it touches the ground or passes below your knee before the complex is completed 5 times then you are disqualified. You are also out if you do not complete the allotted number of reps within the minute. Upon completing the complex 5 times, you may use the reminder of the minute to rest.
115# for men/ 85# for women
Intermediate: 95#/ 65#
Beginner: 65#/ 45#
*Cap the Workout at 30 minutes if you still have yet to fail by then
WOD DEMO w Joseph Arias
Post Rounds Completed to Comments
OFF
Conditioning:
Final Event of 2012 Frostbite this past weekend
Every minute, you must Deadlift the barbell and then complete 5 reps of the following complex: Hang Power Clean, Shoulder to Overhead, and Back Squat. Once the bar is lifted from the ground, if it touches the ground or passes below your knee before the complex is completed 5 times then you are disqualified. You are also out if you do not complete the allotted number of reps within the minute. Upon completing the complex 5 times, you may use the reminder of the minute to rest.
115# for men/ 85# for women
Intermediate: 95#/ 65#
Beginner: 65#/ 45#
*Cap the Workout at 30 minutes if you still have yet to fail by then
WOD DEMO w Joseph Arias
Post Rounds Completed to Comments
February 13, 2012
WOD Tuesday 2/14/12
Strength:
Shoulder Press 5-5-5-5-5
Conditioning:
Event 3 from the 2012 Frostbite this past weekend:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
20 UNBROKEN Double Unders
25 Dumbbell Ground to Overhead (40#/ 25#)
30 Burpees with a jump over a parallette
*Double unders must be done consecutively
*Ground to Overhead can be done with either hand. You can switch hands as many times as you want
Intermediate:
AMRAP 10 minutes of:
60 Single Unders
25 Dumbbell Ground to Overhead (25#/ 15#)
30 Burpees with a step over a parallette
WOD DEMO w Joseph Arias and Elie Zeitlin
Post Rounds and Reps to Comments
Shoulder Press 5-5-5-5-5
Conditioning:
Event 3 from the 2012 Frostbite this past weekend:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
20 UNBROKEN Double Unders
25 Dumbbell Ground to Overhead (40#/ 25#)
30 Burpees with a jump over a parallette
*Double unders must be done consecutively
*Ground to Overhead can be done with either hand. You can switch hands as many times as you want
Intermediate:
AMRAP 10 minutes of:
60 Single Unders
25 Dumbbell Ground to Overhead (25#/ 15#)
30 Burpees with a step over a parallette
WOD DEMO w Joseph Arias and Elie Zeitlin
Post Rounds and Reps to Comments
February 12, 2012
WOD Monday 2/13/12
Strength:
OFF
Conditioning:
Event 1 and 2 from Frostbite 2012
With a continuous running clock:
2 min of Rowing for Max Calories
3 min of Front Squat for Max Reps (155#/ 105#)
2 min of Rowing for Max Calories
*Your score is the Total Calories Rowed and Total Reps Completed of Front Squat
Intermediate: Front Squat (95#/ 65#)
Beginner: 65#/ 45#
Novice: Air Squats
WOD DEMO w Joseph Arias and Elie Zeitlin and the 2012 Frostbite
Post Scores to Comments
OFF
Conditioning:
Event 1 and 2 from Frostbite 2012
With a continuous running clock:
2 min of Rowing for Max Calories
3 min of Front Squat for Max Reps (155#/ 105#)
2 min of Rowing for Max Calories
*Your score is the Total Calories Rowed and Total Reps Completed of Front Squat
Intermediate: Front Squat (95#/ 65#)
Beginner: 65#/ 45#
Novice: Air Squats
WOD DEMO w Joseph Arias and Elie Zeitlin and the 2012 Frostbite
Post Scores to Comments
Awesome Eats
Paleo Chicken Cordon Bleu
Found this at CFSCC presents: EAT THIS!
Ingredients:
- 3 medium-large, skinless, boneless chicken breasts
- ham slices, about 6 thin slices (less than 1 oz. each)
- 3 garlic cloves
- 1/4 red bell pepper
- tbsp fresh flat leaf parsley, chopped
- 1/2 cup almond meal
- 2 tbsp dried parsley flakes
- 1 tsp black pepper
- pinch sea salt (optional)
- paprika
- 3 tbsp olive oil
Cooking Directions
- Preheat oven to 350 degrees
- Pound chicken breast thin
- Finely mince garlic, parsley, and about 1/8 cup red bell pepper, then mix together.
- Sprinkle chicken breast with a little black pepper and salt. Then spread the minced mixture over top. Place ham slices on top and put some thinly sliced red pepper over the breast.
- Roll chicken breast up as tightly as possible and secure with toothpicks.
- Dredge rolled chicken breast in almond meal (mixed with parsley flakes, black pepper, and salt). Sprinkle with a little paprika.
- Heat olive oil to medium heat and brown chicken on all sides. When chicken is browned evenly, place in oven and bake for about 30 minutes.
Found this at CFSCC presents: EAT THIS!
Ingredients:- 3 medium-large, skinless, boneless chicken breasts
- ham slices, about 6 thin slices (less than 1 oz. each)
- 3 garlic cloves
- 1/4 red bell pepper
- tbsp fresh flat leaf parsley, chopped
- 1/2 cup almond meal
- 2 tbsp dried parsley flakes
- 1 tsp black pepper
- pinch sea salt (optional)
- paprika
- 3 tbsp olive oil
Cooking Directions
- Preheat oven to 350 degrees
- Pound chicken breast thin
- Finely mince garlic, parsley, and about 1/8 cup red bell pepper, then mix together.
- Sprinkle chicken breast with a little black pepper and salt. Then spread the minced mixture over top. Place ham slices on top and put some thinly sliced red pepper over the breast.
- Roll chicken breast up as tightly as possible and secure with toothpicks.
- Dredge rolled chicken breast in almond meal (mixed with parsley flakes, black pepper, and salt). Sprinkle with a little paprika.
- Heat olive oil to medium heat and brown chicken on all sides. When chicken is browned evenly, place in oven and bake for about 30 minutes.
2012 Frostbite
CONGRATULATIONS TO JOSEPH ARIAS FOR TAKING 3RD AT THE FROSTBITE COMPETITION YESTERDAY!
February 10, 2012
Certified Awesome Gets Frostbitten
Tomorrow Certified Awesome will be at Crossfit LIC for the 2012 Frostbite competition. As if doing these workouts aren't punishment enough, all athletes will have to perform outside and endure the cold and wind as well. As of right now snow is in the forecast, which is fitting. Representing CAA will be Joseph Arias and Elie Zeitlin.
The Workouts
“Thin Ice” + “Frost Squat” (Workout 1 + 2)
AMRAP 2 minutes for max calories on rower
AMRAP 3 minutes Front Squats @ 155/105 ( scaled – 95/65)
AMRAP 2 minutes for max calories on rower
Total calories rowed will be the score for Workout 1
Total reps on the Front Squat will be the score for Workout 2
AMRAP 10 minutes:
20 UNBROKEN double unders ( scaled – 60 singles)
25 Ground to overhead with 1 Dumbbell 40/25 ( scaled – 25/15)
30 burpees with jump over parallette (step overs)
“Polar Bear Complex” (Workout 4)
To be announced!
Whats my prediction for tomorrow?...
Workouts start at 9am so come cheer on your team from your favorite blog if you have nothing better to do.
Weekend WOD
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
7 Power Snatches (135#/ 95#)
200m run
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
7 Power Snatches (95#/ 65#)
200m run
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
7 Power Snatches (65#/ 45#)
200m run
Novice:
3 rounds of:
7 Pull ups or Jumping Pull ups
7 Power Snatches (45#/ 35#)
200m run
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joey Marble
Post Times to Comments
OFF
Conditioning:
3 rounds of:
7 Muscle ups
7 Power Snatches (135#/ 95#)
200m run
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
7 Power Snatches (95#/ 65#)
200m run
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
7 Power Snatches (65#/ 45#)
200m run
Novice:
3 rounds of:
7 Pull ups or Jumping Pull ups
7 Power Snatches (45#/ 35#)
200m run
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joey Marble
Post Times to Comments
February 9, 2012
WOD Friday 2/10/12
Strength:
OFF
Conditioning:
"Filthy Fifty"
50 Box Jump
50 Jumping Pull ups
50 Kettlebell Swings (35#/ 26#)
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Press (45#/ 35#)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Unders
Beginner:
25 Box Jump
25 Jumping Pull ups
25 Kettlebell Swings (35#/ 26#)
25 Walking Lunge Steps
25 Knees to Elbow
25 Push Press (45#/ 35#)
25 Back Extension
25 Wall Ball
25 Burpee
25 Double Unders or Tuck Jumps
Post Times to Comments
OFF
Conditioning:
"Filthy Fifty"
50 Box Jump
50 Jumping Pull ups
50 Kettlebell Swings (35#/ 26#)
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Press (45#/ 35#)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Unders
Beginner:
25 Box Jump
25 Jumping Pull ups
25 Kettlebell Swings (35#/ 26#)
25 Walking Lunge Steps
25 Knees to Elbow
25 Push Press (45#/ 35#)
25 Back Extension
25 Wall Ball
25 Burpee
25 Double Unders or Tuck Jumps
Post Times to Comments
February 8, 2012
WOD Thursday 2/9/12
Strength:
MAX Snatch
Conditioning:
4 rounds of:
Run 400 meters
10 Kettlebell Snatches, Right Arm (53#/ 35#)
10 Kettlebell Snatches, Left Arm (53#/ 35#)
10 Handstand Push ups
Intermediate:
4 rounds of:
Run 400 meters
10 Kettlebell Snatches, Right Arm (35#/ 26#)
10 Kettlebell Snatches, Left Arm (35#/ 26#)
20 Push ups
Beginner:
4 rounds of:
Run 400 meters
20 Swings (53#/ 35#)
20 Push ups
Novice:
4 rounds of:
Run 400 meters
20 Swings (35#/ 26#)
10 Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
MAX Snatch w Joe Arias - 225#
Kettlebell Snatch Tutorial
WOD DEMO w Joey Marble and Joseph Arias
Post Weights and Times to Comments
MAX Snatch
Conditioning:
4 rounds of:
Run 400 meters
10 Kettlebell Snatches, Right Arm (53#/ 35#)
10 Kettlebell Snatches, Left Arm (53#/ 35#)
10 Handstand Push ups
Intermediate:
4 rounds of:
Run 400 meters
10 Kettlebell Snatches, Right Arm (35#/ 26#)
10 Kettlebell Snatches, Left Arm (35#/ 26#)
20 Push ups
Beginner:
4 rounds of:
Run 400 meters
20 Swings (53#/ 35#)
20 Push ups
Novice:
4 rounds of:
Run 400 meters
20 Swings (35#/ 26#)
10 Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
MAX Snatch w Joe Arias - 225#
Kettlebell Snatch Tutorial
WOD DEMO w Joey Marble and Joseph Arias
Post Weights and Times to Comments
Daily Dose of Awesomeness
Bradying - the act of being in the seated position, shoulders at 80-degree angle with the head slouching as if a WR just dropped another catch and you can’t play WR, too. Right hand in a fist while left hand acts as the Chipotle burrito shell. Feet perfectly at 90-degree angle. Forearms on thighs. Basically sitting in a pool of ones own shame and misery.
Here at Certified Awesome Athletics we love nothing more then to see Tom Brady and his raggedy gang of evil misfits the Patriots miserable.
February 7, 2012
Daily Dose of Awesomeness
The only proper way to fire out an intense set of reverse barbell curls is to do so right in the middle of the squat rack.
WOD Wednesday 2/8/12
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
14 Power Cleans (185#/ 135#)
21 Burpees
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
14 Power Cleans (135#/ 95#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (95#/ 65#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (65#/ 45#)
21 Burpees
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau - First Muscle Ups since shoulder injury... get ready for the frustration...
Post Times to Comments
OFF
Conditioning:
3 rounds of:
7 Muscle ups
14 Power Cleans (185#/ 135#)
21 Burpees
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
14 Power Cleans (135#/ 95#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (95#/ 65#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (65#/ 45#)
21 Burpees
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau - First Muscle Ups since shoulder injury... get ready for the frustration...
Post Times to Comments
February 6, 2012
The Monthly Movement
This months movement is the...
Sandbag Get-up:
Why:
So there you go guys, the sandbag get-up. Don’t compromise good body position by rolling or over extending your back. Try to stay upright throughout the movement and keep the weight centered even though the weight is on one shoulder. Throw this into a workout or use it as a supplemental exercise after a workout.
Train hard and train smart.
Sandbag Get-up:
Why:
- Great total body movement.
- Excellent for building rotational strength and building the core.
- Odd object training to get you comfortable being uncomfortable.
- Very functional movement, meaning it’s likely to be applicable to everyday life.
How:
- Lie completely on your back with the bag on one shoulder then bend the knee of the leg on the same side of the sandbag and leave the other leg straight out.
- Roll to the opposite shoulder and post up on your elbow, then from your elbow fully extend your arm so you are now posted up on your hand.
- Slide the straightened out leg under the bend leg and slowly drive yourself up to a lunge position aiming to keep the chest very tall. The knee on the opposite side of the sandbag should be the one touching the floor.
- From the lunge position drive up until you’re standing straight up.
- Slowly return to the original position, switch shoulders as often as you want just make sure you perform the same amount of reps on each side.
Train hard and train smart.
WOD Tuesday 2/7/12
Strength:
Deadlift 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
2 Rope Climbs
20 Wallballs
200 meter run
Intermediate:
AMRAP in 15 minutes of:
10 Pull ups or Jumping Pull ups
20 Wallballs
200 meter run
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joe Arias
Post Weights and Rounds to Comments
Deadlift 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
2 Rope Climbs
20 Wallballs
200 meter run
Intermediate:
AMRAP in 15 minutes of:
10 Pull ups or Jumping Pull ups
20 Wallballs
200 meter run
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joe Arias
Post Weights and Rounds to Comments
February 5, 2012
WOD Monday 2/6/12
Strength:
Continental Cleans 1-1-1-1-1
Conditioning:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpees
*After every round of Burpees, do a 50 meter Farmers Carry (165#/ 115#)
Intermediate: (115#/ 75#)
Beginner: (70# Kettlebells/ 53# KBs)
Novice: (53# KBs/ 35# KBs)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Continental Clean DEMO w David Charbonneau
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
Continental Cleans 1-1-1-1-1
Conditioning:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpees
*After every round of Burpees, do a 50 meter Farmers Carry (165#/ 115#)
Intermediate: (115#/ 75#)
Beginner: (70# Kettlebells/ 53# KBs)
Novice: (53# KBs/ 35# KBs)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Continental Clean DEMO w David Charbonneau
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
February 4, 2012
Daily Dose of Awesomeness
2010 Crossfit Games commercial.
This is part of a weeklong dose of motivational Awesomeness.
February 3, 2012
Weekend WOD
Strength:
MAX Back Squat
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
30 Overhead Walking Lunge Steps (45#/ 25#)
15 Ring Dips
Beginner:
AMRAP 12 of:
30 Walking Lunge Steps
15 Bench Dips or Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Back Squat w David Charbonneau --> 455#
WOD DEMO w Joe Arias and Joey Marble
Post Weights and Times to Comments
MAX Back Squat
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
30 Overhead Walking Lunge Steps (45#/ 25#)
15 Ring Dips
Beginner:
AMRAP 12 of:
30 Walking Lunge Steps
15 Bench Dips or Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Back Squat w David Charbonneau --> 455#
WOD DEMO w Joe Arias and Joey Marble
Post Weights and Times to Comments
February 2, 2012
WOD Friday 2/3/12
Strength:
Work on your gymnastic weakness. It doesn't matter what it is, if your not good at it, practice it. For example: If you dont have your first pull up; do negatives or pull ups with resistance bands to work towards that goal.
Conditioning:
Row 400m
Rest the amount time it took you to row 400m
Row 300m
Rest the amount time it took you to row 300m
Row 200m
Rest the amount time it took you to row 200m
Row 100m
*Your score is the total amount of time including rest
Rest 10 minutes and Repeat
*The goal is to get your second score as close to your first as possible
*If you do not have access to a rower, Run
Post Times for both sets of Intervals to Comments
Work on your gymnastic weakness. It doesn't matter what it is, if your not good at it, practice it. For example: If you dont have your first pull up; do negatives or pull ups with resistance bands to work towards that goal.
Conditioning:
Row 400m
Rest the amount time it took you to row 400m
Row 300m
Rest the amount time it took you to row 300m
Row 200m
Rest the amount time it took you to row 200m
Row 100m
*Your score is the total amount of time including rest
Rest 10 minutes and Repeat
*The goal is to get your second score as close to your first as possible
*If you do not have access to a rower, Run
Post Times for both sets of Intervals to Comments
Daily Dose of Awesomeness
Although Mike Tyson was and is a little nuts the man knew how to win. And for that he is an honorary member of the Army of Awesome.
This is a week long dose of motivational Awesomeness.
February 1, 2012
WOD Thursday 2/2/12
Strength:
Work on Clean and Jerk Technique
- Start light and get a lot of reps in
- Slowly work your way up to heavier weights, but make sure the primary focus is on maintaining the correct form
- Feel free to go for a Heavy Single or Max Effort if your feeling up to it
- You will be much more successful if you have another set of eyes to help you out. Grab a training partner or better yet, if you have access to one, a good coach
Conditioning:
Run 1000m
100 Push ups
10 Squat Snatches (135#/ 95#)
Intermediate:
Run 1000m
75 Push ups
10 Squat Snatches (95#/ 65#)
Beginner:
Run 1000m
50 Push ups
10 Squat Snatches (65#/ 45#)
Novice:
Run 1000m
25 Push ups
10 Squat Snatches (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Clean and Jerk DEMO
We were lucky enough to have the help of Frank Murray, a very high level competitive lifter, at the gym today. He helped us out with the finer points of the Clean and Jerk. Here is a video of Frank hitting a 376# Clean and Jerk. Sorry about the terrible video quality.
Squat Snatch Video courtesy of CrossFit Lindy
Post Times to Comments
Work on Clean and Jerk Technique
- Start light and get a lot of reps in
- Slowly work your way up to heavier weights, but make sure the primary focus is on maintaining the correct form
- Feel free to go for a Heavy Single or Max Effort if your feeling up to it
- You will be much more successful if you have another set of eyes to help you out. Grab a training partner or better yet, if you have access to one, a good coach
Conditioning:
Run 1000m
100 Push ups
10 Squat Snatches (135#/ 95#)
Intermediate:
Run 1000m
75 Push ups
10 Squat Snatches (95#/ 65#)
Beginner:
Run 1000m
50 Push ups
10 Squat Snatches (65#/ 45#)
Novice:
Run 1000m
25 Push ups
10 Squat Snatches (45#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Clean and Jerk DEMO
We were lucky enough to have the help of Frank Murray, a very high level competitive lifter, at the gym today. He helped us out with the finer points of the Clean and Jerk. Here is a video of Frank hitting a 376# Clean and Jerk. Sorry about the terrible video quality.
Squat Snatch Video courtesy of CrossFit Lindy
Post Times to Comments
Daily Dose of Awesomeness
You only get one life...make it count.
This is a week long dose of motivational Awesomeness.
Subscribe to:
Posts (Atom)