The WOD - MON, 1MAR10

Conditioning Work
Over head squats, 3 X 3
Muscle Snatch, 3 X 3
Snatch Pulls, 3 X 3

Followed by:
ISABEL for time:

Snatch, 135/95#, 30 reps

Post time to comments

---

Got INTENSITY?
Found a definition for intensity: "A specific level of maintenance of muscular activity quantified in terms of power (energy expenditure or work performed per unit of time), isometric force sustained, or velocity of progression." While this addresses what it is as it relates to exercise, the real question is what triggers and sustains intensity?

I offer that at it's roots intensity is a state of mind. Whether it is Chief Crazy Horse declaring, "It is a good day to die!" or the last stanza of the Ranger Creed, "Readily will I display the intestinal fortitude required to fight on to the Ranger objective and complete the mission, though I be the lone survivor.", intensity is in fact a conscious choice to commit to something. This choice to commit is just that...a choice. In life we see the intensity that results from a choice to commit. Parents raising children, a soldier performing buddy aid, a teacher conveying a difficult concept, a business owner struggling to stay in the black, an athlete training during the off season are all simple examples of the choice to commit, and see a thing through no matter the cost. This choice to commit then nurtures a will to succeed.

The will to succeed leads to the acceptance of the neccessity of sacrificing one's self on funeral pyre of hard work. This is the first step on a road that leads to a place of supreme confidence. In other words, the question of will I succeed is irrelavant, rather the question is by what margin will it happen? Don't confuse this with arrogance. What I mean is the self-assuredness that comes from knowing you've put in the time and effort that success demands.

Intensity is therefore the quiet confidence that comes from a conscious choice to commit to hard work.

What does intensity look like? Will I know it when I see it? I believe those who commit know what it looks like, and more important what it feels like.

Intensity personified - The New Zealand All Blacks

REST DAY

SUN, 28FEB10



Join us Saturday 10 April for a GREAT day of hands on learning with Coach Harvey Newton and Doug Lane. Don't miss this opportunity to refine your skills as an athlete and coach! See the attached flyer for the details.

Performance Keys

The WOD - SAT, 27FEB10

Five rounds for time of:

Power cleans, 95/65#, 10 reps

Push up, 15 reps

Double unders, 40 reps

Post time to comments

The WOD - FRI, 26FEB10

Strength Work
Deadlift, 3-2-2-1-1-1
65-75-85-95-% 3RM

Followed by:

Thermopylae

For time:

Pull ups, 30 reps

Dumbell hang squat cleans, 30/20#, 30 reps

GHD back extensions, 30 reps

Walking Lunges, 30 steps

Push up, 30reps

SDHP, 95/65#, 30 reps

Sit ups, 30 reps

Jumping ring dips, 30 reps

Burpees, 30 reps

WBS, 20/15#, 30 reps

Post loads / time to comments

The WOD - THUR 25FEB10

Skill Work
Muscle Ups, 3 sets X 3

Followed by:
'Kettelbell Avalanche'
With a continuously running clock do one kettlebell swing the first minute, two kettlebell swing the second minute, three kettlebell swing the third minute... continuing as long as you are able.

1.5/1 pood

Post time to comments

The WOD - WED, 24FEB10

Strength Work
Overhead Squat
1-1-1-1-1 @ 65-75-85-95-100% 1RM

Followed by:
BADGER lite
3 rounds for time:

Squat clean, 95/65#, 15 reps

Pull ups, 15 reps

Run, 400m

Post load / time to comments

---

'Badger'

The WOD - TUES, 23FEB10

Skill Work
Back lever, 3 sets X 3

Followed by:
AMRAP 20 min of:

KB clean & press, 16/12kg, 5 reps per hand

Lateral lunge with a KB pressed overhead*, 5 reps per leg

Burpee, 5 reps

*Left leg lunge= left arm press / Right leg lunge = right arm press
Post rounds to comments

The WOD - MON, 22FEB10

Strength Work
Bench Press, 1-1-1-1-1
65-75-85-95% 1RM

Followed by:
10-9-8-7-6-5-4-3-2-1 rep rounds for time:

Pull ups

Back Squats, 185/135#

Run/Row 100M

Post loads / time to comments

---

REST DAY

SUN, 21FEB10

We always knew that CrossFit women have the best snatches...

The WOD - SAT, 20FEB10

FIGHT GONE BAD

Five stations, one minute per station, as many reps as possible per station.
Repeat for three rounds, resting for one minute between rounds.

WBS, 20/15#, 10' (Reps)

Sumo Deadlift High-Pull, 75/55# (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/55# (Reps)

Row,(Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to comments

The WOD - FRI,19FEB10

Strength Work
Cleans, 1-1-1-1-1
65-75-85-95-% 1RM

Followed by:
Either
Row, 4 X 500M intervals with a 2 minute rest between intervals
OR
Run, 4 X 500M intervals with a 2 minute rest between intervals

Post loads / interval times to comments

The WOD - THUR, 18FEB10

Skill Work
Hand Stands, 3 sets X 3 10 second hold

Followed by:
'SchizoFRANtic'
21-15-9 rep rounds of:

Thrusters, 95/65#

Burpee Box Jump



Post time to comments

---

PALEO PIZZA!
Check out this recipe from NORCAL Strength & Conditioning



Primal Pizza

The WOD - WED, 17FEB10

Strength Work
Deadlift, 1-1-1-1-1
65-75-85-95-% 1RM

Followed by:
4 Rounds x Tabata Push Press, 95/65#
2 minutes of Double Unders
4 Rounds x Tabata Box Jumps
2 mintues of Double Unders


Post load / reps to comments

---

Thanks to Josh Trahan for passing this on to me. If this doesn't make you humble, and drive you to work harder then I don't know what will.



Disabled Marine Keeps Fit

The WOD - TUES, 16FEB10

Skill Work
Pistols, 3 sets X 5 per leg

Followed by:
CINDY with a twist
AMRAP in three 5 minute intervals of:

Pull up, 5reps

Push up, 10reps

Squat, 15 reps

*Rest 2 minutes between intervals

Post rounds per interval to comments

The WOD - MON, 15FEB10

Strength Work
Back Squat, 1-1-1-1-1
65-75-85-95-% 1RM

Followed by:
30 reps or AMRAP in 20 min of the following sequence:

Squat clean, 95/65#

Left leg lunge with bar in rack position

Right leg lunge with bar in rack position

Thruster


Post time / rounds to comments

---

"Beware of Silly Bull#@*!"

Under the heading of Huh?...Really?!

REST DAY

SUN, 14FEB10

The WOD - SAT, 13FEB10

Buddy WOD
Each buddy team must complete a total of 100 reps at
each station before moving to the next station.

For time:

Wall Ball Shots, 20/15#

Push ups

Kettlebell Swings, 1.5/1 pood

Box jumps

Double unders

Post time to comments

The WOD - FRI, 12FEB10

Strength Work
Bench Press, 3 X 5, 75-85-95% 5RM

Followed by:

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

Box jumps

Hand stand push up

AbMat Situp

Post loads / time to comments

The WOD - THUR, 11FEB10

Skill Work
L Sit
3 rounds - 5 reps - 5 seconds per rep

Followed by:
4 rounds for time

Jumping back squats, 45/30#, 15 reps

Run, 400M

KTE, 15 reps

Post time to comments

The WOD - WED, 10FEB10

Strength Work
Snatch, 3-2-2-1-1-1
65-75-85-95-100% 1RM

Followed by:
Altenating Double Tabata

KB swings 1.5 / 1 pood

Pull-ups

20 seconds of swings 10 seconds of rest 20 seconds of pull-ups 10 seconds of rest. Repeat for eight minutes.

Post loads / time to comments

---

The WOD - TUES, 9FEB10

Perform AMRAP in a 6 min interval of:

Muscle Up, 2 reps

Deadlift, 6 reps

Box Jump, 10 reps

REST 2 minutes and perform a second interval

REST 2 minutes and perform a final interval

Post rounds per interval to comments

The WOD - MON, 8 FEB10

Strength Work
Shoulder Press, 5 X 5, 65-75-85-95-100% 5RM

Followed by:

3 rounds for time:

Ring Dip, 15 reps

Squat, 20 reps

SDHP, 95/65#, 12 reps

Post loads / time to comments

---

"Beware the Lure of the Sexy MetCon!"

Anyone who trains at Razor's Edge knows we've had a regular strength day for a little while now. Based on my experiences at my Barbell Cert in December, one of my New Year's resolutions was to restructure this into a more deliberate and fully integrated part of our WOD cycle. Ironically, as I was contemplating the possible consequences of implementing this program Julie forwarded this article to me, Beware the lure of the Sexy MetCon....
The article was the final straw. My mind was made up. Make it happen!

My rationale for this is simple: Crossfit is a core strength and conditioning program. To shy away from deliberate strength work in favor of heavy Met Con demonstrates a lack of understanding about how strength is the underpinning to effective condiitioning. Want to get good at Hand Stand Push Ups? Work the Shoulder Press, and watch your 'Diane' time go down! Do heavy squats, and see how easy your box jumps get during the 'Filthy Fifty' or 'Fight Gone Bad'.

I am happy to report the results thus far are excellent. Athletes are enjoying strength gains, improvements in their capacity across the board and developing confidence in their ability to move weight.

REST DAY

SUN, 7FEB10

The WOD - FRI, 5FEB10

Strength Work
Either Back squats or Cleans, 5 X 3, 65-75-85-95-100% 3RM

Followed by:

'Fran' with a twist
3 rounds each for time, with a 2 minute rest between each round:

Thrusters, 95/65#, 15 reps

Pull ups, 15 reps

Post loads / time per round to comments

The WOD - THUR, 4FEB10

AMRAP in 20 min:

KBS, 1.5/1 pood, 8 reps

Burpees, 10 reps

Walking lunges, 20 reps

Post rounds to comments

The WOD - WED, 3FEB10

Strength Work
Deadlifts, 5 X 5, 65-75-85-95-100% 5RM

Followed by:

'Fight Gone Bad' for time:

Wall Ball Shot, 20/15#, 50 reps

Sumo Deadlift High Pull, 75/55#, 50 reps

Box Jump, 50 reps

Push Press, 75/55#, 50 reps

Row, 50 cal

Post loads / time to comments

The WOD - TUES, 2FEB10

'Elizabeth' with a twist
3 round for time:

Run 400M

Squat Clean, 135/95#, 15 reps

Ring Dips, 15 reps

Post time to comments

The WOD - MON, 1FEB10

Strength Work
Overhead Squats, 5 X 5, 65-75-85-95-100% 5RM

Followed by:

For time:

Overhead Squat, 85/65#, 5 reps - Pull up, 20 reps

Overhead Squat, 85/65#, 10 reps - Pull up, 15 reps

Overhead Squat, 85/65#, 15 reps - Pull up, 10 reps

Overhead Squat, 85/65#, 20 reps - Pull up, 5 reps

Post loads / time to comments

---

The Dullest Pencil is Better Than The Sharpest Memory

Can't tell you the number of times that I have told people to write it down! If I had a dollar for every time I am forced to do math in public as I help someone crunch through a load scheme for 5 X 3 back squats because they don't maintain a training log...

As with all things in the CrossFit world others have felt my pain. Jon Gilson of Again Faster shares some thoughts on the utility of Logbooks. . .
Keeping Workout Logs