Tuesday - 31AUG2010

Back Squat 3-3-3-3-3 reps

Everyone can do this workout as Rx’d. If you are unfamiliar with the lift or have an absolutely horrible air squat, go light and work on form.

http://media.crossfit.com/cf-video/backsquat.mpg

http://www.youtube.com/watch?v=1u9vCOvJMdk

Monday - 30AUG2010

RX
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Women - 55#

Intermediate
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 55 pounds
Push jerk, 55 pounds

Women - 30#

Beginners
15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 10-25 pounds
Push jerk, 10-25 pounds

Friday - 27AUG2010

RX:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Advanced:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Intermediate:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups

Beginner:
21 Pull-ups (Beginner or assisted oaky)
21 Handstand Push-ups progressions
15 Pull-ups (Beginner or assisted oaky)
15 Handstand Push-ups progressions
9 Pull-ups (Beginner or assisted oaky)
9 Handstand Push-ups progressions

Post scaling and time to comments.

Thursday - 26AUG2010

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This workout is self scaling. If you don't have muscle-ups or access to rings, substitute 3 pull-up(or progressions) and 3 dips(or progressions) for every one muscle-up.

Post score to comments.

Wednesday - 25AUG2010

RX:
Tie a five-pound plate to hang an honest 18” above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Intermediate:
Tie a five-pound plate to hang an honest 12” above your tiptoe reach and complete 5 rounds for time of:
30 Jump and touch
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

Beginners:
Tie a five-pound plate to hang an honest 8” above your tiptoe reach and complete 3 rounds for time of:
30 Jump and touch
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups (beginner or assisted okay)

Tuesday - 24AUG2010

RX, Intermediate:
400m Walking Lunge

Beginners:
200m Walking Lunge

Monday - 23AUG2010

RX
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Intermediate
25-20-15-10 rep rounds of:
Burpees
Box jumps, 20 inch box
Toes to bar

Beginners
20-15 and 10 rep rounds of:
Burpees
Box jumps,12-15 inch box
Toes to bar

Toes to bar progressions
Toes to bar legs straight no kip
Toes to bar legs straight kipped
Toes to bar legs slightly bent no kip
Toes to bar legs slightly bent kipped
Toes to bar legs extremely bent kipped
Toes near bar
Toes nowhere near bar
Can’t even move toes in the direction of the bar
Knees above parallel
Knees below parallel
Knees barely move
I’m trying to move my knees up, REALLY, but it looks like I’m just hanging here
I can’t hang on the bar so I’m laying on the ground rolling my legs up towards my head

Friday - 20AUG2010

RX
Three rounds for time of:

15 ft Rope Climb, 5 ascents

21 Ring dips

50 Squats

Intermediate:
Three rounds for time of:
15 ft Rope Climb, 3 ascents or 6 Beginner rope climbs
15 Ring dips or 25 Bar dips
35 Squat

Beginner:
Three rounds for time of:
15 ft Rope Climb, 1 ascents or 3 beginner rope climbs
10 Dips or 15 assisted or bench dips
20 Squat

Post scaling and time to comments.

Thursday - 19AUG2010

"Nate"
RX
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups(No rings? No muscle ups? Sub 5 pullups and dips for every 1 muscle up)
4 Handstand Push-ups
8 2-Pood/1.5 pood Kettlebell swings

Advanced:
Complete as many rounds in 20 minutes as you can of:
2 Elevated Seated Muscle-ups (w/ feet on a box)
4 Barrier Handstand Push-up progressions
8 2-Pood/1.5 pood Kettlebell swings
If you do not rings to do seated muscle ups use a 4/1 sub of pull ups and dips

Intermediate:
Complete as many rounds in 15 minutes as you can of:
2 Seated Muscle-ups
4 Handstand Push-ups bridged on feet
8 1.5-Pood/1 pood Kettlebell swings
If you do not rings to do seated muscle ups use a 3/1 sub of pull ups and dips

Beginner:
Complete as many rounds in 12 minutes as you can of:
2 Squat Muscle-ups
4 Push ups
8 12kg/8kg Kettlebell swings

Wednesday - 18AUG2010

15 rounds for total distance of:



Sprint 20 seconds

Rest 40 seconds

Start each round at previous round's end point.


No scaling. If you need to jog, jog. If you need to walk, walk. When you have to crawl, crawl. Just get up and do it again.



Post total distance to comments.

Tuesday - 17AUG2010

RX
Three rounds for time of:
30 Wallball shots, 20/14 pound ball (10.5 foot target)
75/45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Advanced
Three rounds for time of:
30 Wallball shots, 12-15/8-10 pound ball (10.5 foot target)
45/30 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Beginner
Three rounds for time of:
20 Wallball shots, 4-6 pound ball (10.5 foot target)
PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
If your overhead squat is atrocious you might consider subbing power snatches in this workout

Post scaling and time to comments.

Monday - 16AUG2010

RX
Weighted pull-ups 1-1-1-1-1-1-1 reps

Pick your poison on loading. Annotate if you are using a assault pack,a waist belt, or dumbbells in the ankles.

If you cannot do a pull ups today practice strict beginner or assisted pull ups. I recommend the following rep scheme: 5-5-3-3-1-1-1. Annotate what resistance you used, and continue your quest towards strict pull ups.

As always, post loads to comments.

.....and programming is back!

I take back what I said. This will be the affiliate programming, posted here Monday through Friday. Come and get some!