HAPPY NEW YEAR

Hey everyone. Last chance to get a 2010 workout in. I won't be in the gym yet again today, but for everyone that does decide to put in some last minute work, try to go into the new year a better you. Here's what you should do.

New Year, New You WOD

Ask yourself what are your 3 weakest movements or something you have just been wanting to get some work time on. Once you have decided what those are, throw them into a 20min AMRAP.

For example I decided that I really need to work on my 1 legged squats, hand stand walk, and L-holds. So my AMRAP would look like

20min AMRAP of:
5 1 legged squat (each leg)
10m hand stand walk
15 second L hold.

So if you work out today, make yourself better for 2011.

Happy New Year and see everyone soon.

WEDNESDAY 29 DEC

Julie and I will not be in for lunch today. We are spending some much needed time with family. Do yesterday's posted WOD, since we chose to do a goat yesterday instead.

Or you can do Karen if you want. I did it this morning, finishing in 8:38.

Karen

150 Wallball Shots for Time.

Hope to see everyone back in tomorrow!

Tuesday - 28DEC2010

*day 50: Burpee Challenge*
don't forget to time today's burpees to compare to the time of your 25.

Rx
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

Take two points off your score for each instance of the following “faults”:
1. Resting at the top. If you stop at all in the top position -2
2. Rounding back. If you round your back in the bottom position -2
3. Propping. If you use your hands or elbows to prop yourself in the down position or sit on your hamstrings -2
4. Chest falling forward - 2
5. Pushing through the toes-2

Do NOT count the rep if you fail:
1. Depth. If you don’t go below parallel -0
2. Extension. If you have do not fully extend your hips at the top -0
3. Extension. If you have do not fully extend your knees at the top -0
Conceivably you could get a zero here. Good form throughout is the ultimate goal.

scaling options
BEGINNER
Tabata “Bottom to Bottom” Squat (6 rounds)
Run 1/2 mile

Monday - 27DEC2010

*day 49: Burpee Challenge*

Hope you enjoyed your holiday... now let's get back to work

Rx
"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

scaling options
ADVANCED
Three rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

INTERMEDIATE
Five rounds for time of:
95-115/65-75 pound Deadlift, 12 reps
95-115/65-75 pound Hang power clean, 9 reps
95-115/65-75 pound Push jerk, 6 reps

BEGINNER
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps

Friday - 24DEC2010

*day 46: Burpee Challenge*

Rx
"Randy"

for time:
75# Snatch, 75 reps

- or -

Rx
REST DAY

Merry Christmas! Enjoy your weekend but come back Monday ready to do work.

Thursday - 23DEC2010

*day 45: Burpee Challenge*

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

this WOD is self-scaling

Tuesday - 21DEC2010

*day 43: Burpee Challenge*

Rx
AMRAP 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
15 Overhead Squats at 95/65#

scaling options
ADVANCED/INTERMEDIATE
AMRAP 20 minutes of:
5 Pull-ups
10 Dips
15 Overhead Squats at 65/45#

BEGINNER
AMRAP 12-15 minutes of:
5 Pull-ups (Beginner and Assisted okay)
10 Dips (Assisted okay or sub push ups)
PVC-25 pound Overhead squat, 15 reps

Monday - 20DEC2010

*day 42: Burpee Challenge*

Rx
Three rounds of:
10 Weighted pull-ups
30 Back extensions

scaling options
AVANCED/INTERMEDIATE
Three rounds of:
10 Weighted pull-ups
20 Back extensions

BEGINNER
Three rounds of:
10 Pull-ups (Assisted or Beginner okay)
10 Back extensions

Friday - 17DEC2010

*day 39: Burpee Challenge*

Rx
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

this WOD is self scaling

Thursday - 16DEC2010

*day 38: Burpee Challenge*

Rx
Three rounds of:
10 Deadlifts
30 GHD situps

**use a weight that you can keep a good back position with

scaling options
ADVANCED/INTERMEDIATE
Three rounds of:
10 Deadlifts
30 Situps

BEGINNER
Three rounds of:
10 Deadlifts
20 Situps

Wednesday - 15DEC2010

*day 37: Burpee Challenge*

Rx
"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

scaling options
ADVANCED
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
- or -
do as Rx’d and dial back the rounds to 3

INTERMEDIATE
5 rounds of:
max push ups
max pull ups or beginner pull ups

BEGINNER
3 rounds of:
max push ups
max pull ups or beginner pull ups

Tuesday - 14DEC2010

*day 36: Burpee Challenge*

Rx
"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

scaling options
ADVANCED
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

INTERMEDIATE
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Single unders

BEGINNER
For time:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Single unders

Monday - 13DEC2010

*day 35: Burpee Challenge*

Rx
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

scaling options
BEGINNER
Three rounds for time of:
Run 200 meters
10 Pull-ups (beginner or assisted okay)
25 Squats
10 Pull-ups (beginner or assisted okay)

Friday - 10DEC2010

*day 32: Burpee Challenge*

Rx

resting about 60 seconds between
Deadlift 2-2-2-2-2-2-2-2-2-2

this WOD is self scaling

Thursday - 09DEC2010

*day 31: Burpee Challenge*

Rx
21-18-15-12-9 rep rounds of:
115/75 pound Power snatch
Wallball shots, 20/14# ball
Knees to elbows

scaling options
ADVANCED/INTERMEDIATE
21-18-15-12-9 rep rounds of:
75/45 pound Power snatch
Wallball shots, 14/10 pound ball
Knees to elbows

BEGINNER
18-15-12-9 rep rounds of:
10-25 pound Power snatch
Wallball shots, 5-10 pound ball
Knees raises

Wednesday - 08DEC2010

*day 30: Burpee Challenge*

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

this WOD is self-scaling

Tuesday - 07DEC2010

*day 29: Burpee Challenge*

Rx
Three rounds for time of:
10 Muscle-ups
10 Forward Rolls
20 One legged squats, alternating
20 yard Handstand walk

scaling options
AVANCED
Three rounds for time of:
7 Muscle-ups
10 Forward rolls
15 One legged squats, alternating
Handstand walk 20 yards

INTERMEDIATE
Three rounds for time of:
5 Muscle-ups (or 10 progressions)
5 Forward rolls
10 One legged squats, alternating
Handstand walk 15 yards

BEGINNER
Three rounds for time of:
3 Muscle-up progressions (seated or jumping)
3 Forward rolls
10 One legged squat progressions, alternating legs
Handstand walk 10 yards

* video of muscle up progressions at http://www.crossfitkids.com

Monday - 06DEC2010

*day 28: Burpee Challenge*

Rx
Five rounds for time of:
Row 500 meters
135/95 pound Thruster, 7 reps

scaling options
ADVANCED
Three rounds for time of:
Row 500 meters
135/95 pound thruster, 7 reps
-or-
Five rounds for time of:
Row 500 meters
135/95 pound thruster, 4 reps

INTERMEDIATE
Three rounds for time of:
Row 500 meters
115/75 pound thruster, 7 reps
-or-
Five rounds for time of:
Row 500 meters
115/75 pound thruster, 4 reps

BEGINNER
Three rounds for time of:
Row 500 meters
25-45 pound thruster, 7 reps

Friday - 03DEC2010

*day 25: Burpee Challenge*

on day 25, 50, 75 and 100, do burpees for time and post them so you can compare to other burpee challengers.

Rx
"Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95/65 pound Back squat, 29 reps
135/95 pound barbells Farmer carry, 10 meters

scaling options
ADVANCED
7 rounds for time of:
15 ft Rope Climb, 1 ascent
95/65 pound Back squat, 29 reps
135/95 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.

INTERMEDIATE
7 rounds for time of:
15 ft Rope Climb, 1 ascent (or 3 beginner rope climbs)
65/45 pound Back squat, 29 reps
65/45 pound barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.

BEGINNER
3-5 rounds for time of:
Beginner Rope Climb, 1 ascent
15-25 pound Back squat, 25 reps
25 pound dumbbell Farmer carry, 10 meters

Thursday - 02DEC2010

*day 24: Burpee Challenge*

today is a running WOD so we're going to meet at Stoneman Field, it is a track just inside McNair Gate. Also, try to bring your own watch/stopwatch, so you can keep track of your times.

Rx
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

scaling options
there are none, just run.