Strength:
OFF
Conditioning:
Run 5k
*I know this seems boring, but it is important for us to all get out and run. Enjoy!
Interesting Video on Running Technique
Post Times to Comments
Showing posts with label certified awesome. Show all posts
Showing posts with label certified awesome. Show all posts
March 1, 2012
February 29, 2012
WOD Thursday 2/29/12
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
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 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
February 23, 2012
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
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
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
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
February 15, 2012
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.
February 10, 2012
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
February 7, 2012
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
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