"...the true north strong and free..."
2011
A. Dead Lift @ 21X1 - 3,3,3 - 70%; rest 1 min
B. Bench Press @ 30X0; 5,5,5; rest 3 min
C. AMRAP Double Unders in 3 minutes
D. GH Raises @ 2010; 15 x 3; rest 1 min
post loads and notes to comments
Cheoff Geoff's summer "coolie":
1 cup goat's milk
2 big scoops of cococamino cocoa powder
vanilla extract
frozen banana
1-2 shots of espresso
blend that sucker up and pour it over ice. iced latte action. or if you have a good blender and lots of ice, blend it up with the ice for the smoothie action. sofa king good.
wed, june 30th, 2010
ORTHOREXIA
part 1:
A. Split Jerk - 3,3,3 - 80% effort; rest 1 min
B. Hang Power Snatch - 2-3 x 6 (last 2 sets tough); rest 3 min
C1. Press @ 21X1; 3-5 x 4; rest 90 sec
C2. Med Grip Chin Ups @ 20X0; 1,1,1,1; rest 90 sec
rest 4+hours
part 2:
4 sets of 3 min of work @ 90-95%:
1. AMR in 3 min; 20 double unders, 10 CTB chin ups
rest 10 min
2. AMR in 3 min; 3 power clean - 135#/95#, 6 push ups, 9 squats
rest 10 min
3. AMR in 3 min: 5 ring dips, 5 R/L arm hang KB snatch - 1.5/1pd - 10 total
rest 10 min
4. AMR in 3 min: 5 burpees, 5 box jumps - 24/20"
2011
A. OHS - 3,3,3 - 70%; rest 1 min
B. 15 CTB chin ups; rest 1 min x 4
C. Row Sprints - 30 sec @ 90%, rest 2 min x 3
D. GHD Sit Ups - 15 x 4; rest 1 min
post loads and notes to comments
The obsession about which foods are "good" and which are "bad" means orthorexics can end up malnourished. i think you mean happy and mentally acute Their dietary restrictions commonly cause sufferers to feel proud of their "virtuous" behavior even if it means that eating becomes so stressful their personal relationships can come under pressure and they become socially isolated. that's because their partner wants to shove Big Macs into their childs mouth so they do not become malnourished and they disagree with it
"The issues underlying orthorexia are often the same as anorexia and the two conditions can overlap but orthorexia is very definitely a distinct disorder," said Philpot. "Those most susceptible are middle-class, well-educated people who read about food scares in the papers, research them on the internet, and have the time and money to source what they believe to be purer alternatives." i think you mean actually search for answers as opposed to have a government lay out a "simple plan" to follow
Deanne Jade, founder of the National Centre for Eating Disorders, said: "There is a fine line between people who think they are taking care of themselves by manipulating their diet and those who have orthorexia. I see people around me who have no idea they have this disorder. I see it in my practice and I see it among my friends and colleagues." HOLY SHIT, you know why, because more people are trying to eat better!
Jade believes the condition is on the increase because "modern society has lost its way with food". She said: "It's everywhere, from the people who think it's normal if their friends stop eating entire food groups, to the trainers in the gym who [promote] certain foods to enhance performance, OMG, can you believe that trainers are doing this, imagine that - "have this yam AFTER your workout and you might become better b/c of it"....(pause)..."WOW!" (sidenote, did you notice the OMG) to the proliferation of nutritionists, dieticians and naturopaths [who believe in curing problems through entirely natural methods such as sunlight and massage]. as opposed to what?
"And just look in the bookshops – all the diets that advise eating according to your blood type or metabolic rate. This is all grist for the mill to those looking for proof to confirm or encourage their anxieties around food." OK, OK, you got me there, what does "grist for the mill" mean?..i'm obviously not smart enough for this "founder" talk
2010part 1:
A. Split Jerk - 3,3,3 - 80% effort; rest 1 min
B. Hang Power Snatch - 2-3 x 6 (last 2 sets tough); rest 3 min
C1. Press @ 21X1; 3-5 x 4; rest 90 sec
C2. Med Grip Chin Ups @ 20X0; 1,1,1,1; rest 90 sec
rest 4+hours
part 2:
4 sets of 3 min of work @ 90-95%:
1. AMR in 3 min; 20 double unders, 10 CTB chin ups
rest 10 min
2. AMR in 3 min; 3 power clean - 135#/95#, 6 push ups, 9 squats
rest 10 min
3. AMR in 3 min: 5 ring dips, 5 R/L arm hang KB snatch - 1.5/1pd - 10 total
rest 10 min
4. AMR in 3 min: 5 burpees, 5 box jumps - 24/20"
2011
A. OHS - 3,3,3 - 70%; rest 1 min
B. 15 CTB chin ups; rest 1 min x 4
C. Row Sprints - 30 sec @ 90%, rest 2 min x 3
D. GHD Sit Ups - 15 x 4; rest 1 min
post loads and notes to comments
tues, june 29, 2010
2010
part 1:
A. OHS @ 30X0; 5,5,5 - 70%; rest 60 sec
B. Power Clean - build to a heavy 2; rest as needed
C1. KBS heavy - 25 sec unbroken x 3; rest 90 sec
C2. GHD Sit Ups - 15 x 3; rest 90 sec
rest 4+hours
part 2:
Run 800 m @ 50,75,100,75,100%
Rest 6 min b/t 75 and 100% sets actively
preferably on a track
post loads and notes to comments
part 1:
A. OHS @ 30X0; 5,5,5 - 70%; rest 60 sec
B. Power Clean - build to a heavy 2; rest as needed
C1. KBS heavy - 25 sec unbroken x 3; rest 90 sec
C2. GHD Sit Ups - 15 x 3; rest 90 sec
rest 4+hours
part 2:
Run 800 m @ 50,75,100,75,100%
Rest 6 min b/t 75 and 100% sets actively
preferably on a track
post loads and notes to comments
mon, june 28, 2010 - REST
Congrats to Andrea Kwasny - 1st place - womens overall champ - ON CF championshipsJune 28 - July 4 for 2011
Mon/Tues - off - active recovery, Wed/Thurs - singles (de-loading), Friday off, Sat/Sun back on the Mon/Fri off weekly schedule for July with higher intensity, thanks for sticking to the volume; if you skipped a bunch of double opportunities, take care stepping into next phase
June 28 - July 4 for 2010
Mon off, Tues/Wed doubles, Thurs off, Fri PM, Sat triple, Sun single
Ask questions as needed; post to comments
sun, june 27, 2010
2011
part 1:
A1. Front Squat @ 30X0; 5,4,3,2,1; rest 20 sec
A2. 25 unbroken chin ups x 5; rest 4 min
B. GHD Sit Ups @ 2010; 20 x 6; rest 60 sec
4+ hours
part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 5
(10 min - walk rest)
Row 45 sec @ 95%
Rest 4:15 x 5
2010
part 1:
A1. Bench Press - 165# amrap; rest 10 sec
A2. AMRAP Chin Ups; rest 3 min
5 sets
(score is total reps)
rest 4 hours
part 2:
8 sets:
Row 30 sec @ 100% effort
Rest 2:30
(record total avg watts, divide by BWT in # as score)
post loads, scores and notes to comments
part 1:
A1. Front Squat @ 30X0; 5,4,3,2,1; rest 20 sec
A2. 25 unbroken chin ups x 5; rest 4 min
B. GHD Sit Ups @ 2010; 20 x 6; rest 60 sec
4+ hours
part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 5
(10 min - walk rest)
Row 45 sec @ 95%
Rest 4:15 x 5
2010
part 1:
A1. Bench Press - 165# amrap; rest 10 sec
A2. AMRAP Chin Ups; rest 3 min
5 sets
(score is total reps)
rest 4 hours
part 2:
8 sets:
Row 30 sec @ 100% effort
Rest 2:30
(record total avg watts, divide by BWT in # as score)
post loads, scores and notes to comments
sat, june 26, 2010
2011
A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 4,4,4,4; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 4 x 4; rest 2 min
(pull chin over alternate hands per rep)
+
As many rounds in 7 minutes:
1 HSPU
5 Push Press from rack - 135#/95#
5 L Pull Ups
2010
part 1:
"Gwen"
Clean and Jerk - 15,12,9; rest 5 min MAX b/t sets
(pick weights as needed, they can go up and down, bar CANNOT rest on ground at any time in set; score is weight used in kilos per set multiplied by the reps - i.e. 80 kg x 15 + 85 kg x 12 + 90 kg x 9 is score)
rest as needed
part 2:
For time:
12 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
9 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
6 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
post loads, scores and times to comments
A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 4,4,4,4; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 4 x 4; rest 2 min
(pull chin over alternate hands per rep)
+
As many rounds in 7 minutes:
1 HSPU
5 Push Press from rack - 135#/95#
5 L Pull Ups
2010
part 1:
"Gwen"
Clean and Jerk - 15,12,9; rest 5 min MAX b/t sets
(pick weights as needed, they can go up and down, bar CANNOT rest on ground at any time in set; score is weight used in kilos per set multiplied by the reps - i.e. 80 kg x 15 + 85 kg x 12 + 90 kg x 9 is score)
rest as needed
part 2:
For time:
12 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
9 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
6 muscle ups
30 wall balls - 20/14# to 10ft
50 double unders
post loads, scores and times to comments
Friday, June 25th, 2010
The amount of happiness that you have depends on the amount of freedom you have in your heart.
2010
late PM start
Run 1 mile @ 90%
rest walk 2 min
repeat 3 times
2011
part 1:
A. Muscle Snatch @ 11X1; 2-3 x 3; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 4; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 7; rest 2 min
D. GH Raises @ 20X0; 15 x 5; rest 90 sec
rest as needed
part 2:
7 sets:
15 burpees
20 unbroken box jumps - 20/14"
25 unbroken double unders
rest 2 min
post loads, notes and times to comments
single on Sat for 2011, double for 2010
thurs, june 24, 2010 - REST!
...and they shook hands afterOK, Big Dawgs Playlist # 2 - "bark at the bar"
Post your favourites - you can have a max of 3! - THREE!
Anyone who posts 4 or more will be visited by Unit and Rory, scalpel and fist.
Fri double for 2011, single in PM for 2010
wed, june 23, 2010
Success is not counted by how high you have climbed but by how many you have brought with you.
2011
part 1:
A. Tall Clean - 5 sets of 3; rest 90 sec - work on speed, not load
B1. Front Squat Cluster @ 30X0; 2.2.2.2 x 5; rest 120 sec
B2. 20 unbroken CTB chin ups x 5; rest 120 sec
C. GHD Sit Ups @ 2010; 25 x 5; rest 90 sec
8+ hours
part 2:
Row 45 sec @ 95% effort
Rest 3:45 x 4
(10 min HSPU practice)
Row 45 sec @ 95%
Rest 3:45 x 4
2010
A1. Clean Grip Dead Lift @ 31X1; build to a tough 3 - 5 sets; rest 2 min
A2. Ring Dips - amrap kipping x 5; rest 2 min
B. Hang Squat Clean - 3,3,3; rest 2 min - weight cannot touch floor once picked up
C. Toes to Bar - 3 sets of 15; rest 60 sec
Tues, June 22, 2010
2011
A1. Close Grip Bench Press @ 30X1; 8,8,6,6,4; rest 2 min
A2. Supinated Chin Ups @ 41X0; 3-4 x 5; rest 2 min
B1. Seated Parallel DB Press @ 31X2; 6-8 x 4; rest 90 sec
B2. 1 Arm KB torso row @ 2011; amrap/arm - 2pd/1.5pd x 4; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 3; rest 45 sec b/t arms
2010
A1. Push Press @ 22X2; 3.3 x 5; rest 3 min
A2. Chin Ups - 25 unbroken x 5; rest 3 min
post loads and notes to comments
mon, june 21, 2010
2011
part 1:
Run 60 sec @ 85%
Rest 4 min x 8
(perform HSPU practice for 10 min b/t sets 4 and 5)
rest 4+ hours
part 2:
A. Snatch Grip Dead Lift @ 6011; 4-6 x 6; rest 2 min
B. High Hang Power Snatch - 3 x 5 - 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 5; rest 90 sec
post loads and notes to comments
sun, june 20, 2010
Our journey to the Canada Crossfit Regionals from Louise Hodge on Vimeo.
2010
part 1:
Close Grip Bench Press - find your 1RM
rest 20 minutes
part 2:
Run 5 min @ 50%
Run 3 x [4 min @ 90%, 2 min @ 50%]
Run 5 min @ 50%
post loads and notes to comments
next week:
2011 - Mon double, Tues single, Wed double, Thurs off, Fri double, Sat single, Sun double
2010 - Mon off, Tues single, Wed single, Thurs off, Fri PM single, Sat double, Sun double
sat, june 19, 2010
2011
part 1:
A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec
A2. 25 unbroken chin ups x 6; rest 4 min
B. GHD Sit Ups @ 2010; 18 x 6; rest 60 sec
4+ hours
part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 4
(10 min - AMRAP Clap Push Ups - 5 attempts)
Row 45 sec @ 95%
Rest 4:15 x 4
2010
part 1:
5 sets for highest total for 5 sets:
Power Clean x 1
Squat Clean x 2
Split Jerk x 3
Front Squat x 4
rest 3 min
(all touch and go reps, no rests allowed at ANY point; total all loads for 5 sets as score)
rest 1 hour
part 2:
Row 1K @ 90%
20 muscle ups @ highest speed possible
Row 1K @ 90%
rest 1 hour
part 3:
30,25,20,15,10,5 rep rounds for time;
GHD Sit ups unbroken
KBS unbroken - 2pd
post loads, times and notes to comments
part 1:
A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec
A2. 25 unbroken chin ups x 6; rest 4 min
B. GHD Sit Ups @ 2010; 18 x 6; rest 60 sec
4+ hours
part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 4
(10 min - AMRAP Clap Push Ups - 5 attempts)
Row 45 sec @ 95%
Rest 4:15 x 4
2010
part 1:
5 sets for highest total for 5 sets:
Power Clean x 1
Squat Clean x 2
Split Jerk x 3
Front Squat x 4
rest 3 min
(all touch and go reps, no rests allowed at ANY point; total all loads for 5 sets as score)
rest 1 hour
part 2:
Row 1K @ 90%
20 muscle ups @ highest speed possible
Row 1K @ 90%
rest 1 hour
part 3:
30,25,20,15,10,5 rep rounds for time;
GHD Sit ups unbroken
KBS unbroken - 2pd
post loads, times and notes to comments
fri, june 18, 2010
2011
A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 5,5,5,5,5; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 6 x 5; rest 2 min
(pull chin over alternate hands per rep)
+
3 rounds for time:
12 supinated weighted chin ups - 1/3 BWT attached
12 depth challenging HSPU
post loads and notes to comments
A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 5,5,5,5,5; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 6 x 5; rest 2 min
(pull chin over alternate hands per rep)
+
3 rounds for time:
12 supinated weighted chin ups - 1/3 BWT attached
12 depth challenging HSPU
post loads and notes to comments
thurs, june 17, 2010
2010
A1. Press Cluster @ 21X1; 2.2.2 x 4; rest 2 min
A2. GH Raises @ 20X0; 15 x 4; rest 2 min
B. 10-1 unbroken HSPU ladder for time
C. DB Powell Raises @ 3010; 5-7/arm x 3; rest 45 sec b/t arms
2011
part 1:
A. Muscle Snatch @ 11X1; 2-3 x 5; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 5; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 5; rest 2 min
D. GH Raises @ 20X0; 15 x 4; rest 90 sec
rest as needed
part 2:
5 sets:
15 burpees
20 unbroken box jumps - 20/14"
25 unbroken double unders
rest 2 min
post loads, times and notes to comments
A1. Press Cluster @ 21X1; 2.2.2 x 4; rest 2 min
A2. GH Raises @ 20X0; 15 x 4; rest 2 min
B. 10-1 unbroken HSPU ladder for time
C. DB Powell Raises @ 3010; 5-7/arm x 3; rest 45 sec b/t arms
2011
part 1:
A. Muscle Snatch @ 11X1; 2-3 x 5; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 5; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 5; rest 2 min
D. GH Raises @ 20X0; 15 x 4; rest 90 sec
rest as needed
part 2:
5 sets:
15 burpees
20 unbroken box jumps - 20/14"
25 unbroken double unders
rest 2 min
post loads, times and notes to comments
wed, june 16, 2010
2010
part 1:
21,18,15,12,9,6,3 rep rounds for time:
Front Squat - 185#/135# (from rack)
Chin Ups
rest 6+ hours
part 2:
Row 5 min @ 50%
Row 3 x [4 min @ 90%, 2 min @ 50%]
Row 5 min @ 50%
post times and notes to comments
double thurs, single fri and double sat for 2011
single on thurs, triple on sat and double on sun for 2010
part 1:
21,18,15,12,9,6,3 rep rounds for time:
Front Squat - 185#/135# (from rack)
Chin Ups
rest 6+ hours
part 2:
Row 5 min @ 50%
Row 3 x [4 min @ 90%, 2 min @ 50%]
Row 5 min @ 50%
post times and notes to comments
double thurs, single fri and double sat for 2011
single on thurs, triple on sat and double on sun for 2010
tues, june 15, 2010
If we are to achieve results never before accomplished,
we must expect to employ methods never before attempted.
Goals I'd like to see for 2011 crew:
Close Grip Bench Press 1RM = Power Clean 1RM = Supinated Chin Up 1RM (includes BWT)
64% of CGBP = Seated Shoulder Press
10% of CGBP in DB's for DB Ext Rot - 8 reps/arm
2011
part 1:
A. Tall Clean - 5 sets of 3; rest 90 sec - work on speed, not load
B1. Front Squat Cluster @ 30X0; 2.2.2.2.2 x 4; rest 120 sec
B2. 20 unbroken CTB chin ups x 4; rest 120 sec
C. GHD Sit Ups @ 2010; 25 x 4; rest 90 sec
8+ hours
part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 3
(10 min HSPU practice)
Row 45 sec @ 95%
Rest 4:15 x 3
2010
A1. Dead Lift @ 22X1; 2-3 x 7; rest 180 sec
A2. Close Grip Bench Press @ 30X0; 3.3 x 7; rest 180 sec
B1. KBS heavy - 21 unbroken x 3; rest 10 sec
B2. 75 push ups; rest 180 sec
post loads and notes to comments
we must expect to employ methods never before attempted.
Goals I'd like to see for 2011 crew:
Close Grip Bench Press 1RM = Power Clean 1RM = Supinated Chin Up 1RM (includes BWT)
64% of CGBP = Seated Shoulder Press
10% of CGBP in DB's for DB Ext Rot - 8 reps/arm
2011
part 1:
A. Tall Clean - 5 sets of 3; rest 90 sec - work on speed, not load
B1. Front Squat Cluster @ 30X0; 2.2.2.2.2 x 4; rest 120 sec
B2. 20 unbroken CTB chin ups x 4; rest 120 sec
C. GHD Sit Ups @ 2010; 25 x 4; rest 90 sec
8+ hours
part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 3
(10 min HSPU practice)
Row 45 sec @ 95%
Rest 4:15 x 3
2010
A1. Dead Lift @ 22X1; 2-3 x 7; rest 180 sec
A2. Close Grip Bench Press @ 30X0; 3.3 x 7; rest 180 sec
B1. KBS heavy - 21 unbroken x 3; rest 10 sec
B2. 75 push ups; rest 180 sec
post loads and notes to comments
mon, june 14, 2010
insert caption here...2011
A. Close Grip Bench Press - find your 1RM
B. Seated Behind the Neck Press - find your 1RM
(bar starts on neck, not overhead, start in high bar back squat position, then sit back unsupported on bench, set it, then press)
C. Supinated 1RM Chin Up weighted
D. DB External Rotation @ 3010 - amrap/arm @ 10% A - 1 set per arm
(10% of A as DB per hand)
post exactly like this:
1. CGBP 1RM
2. % of CGBP 1RM used for #2
3. % of CGBP used for #3 including bwt in # (i.e. 90# DB + 160# bwt = 250#)
4. reps/arm using 10% of CGBP 1RM
(i.e. 290#, 64%, 87%, 8 reps/arm)
Sun, June 13, 2010
Jaron and his bud JasonRIP my friend, we'll continue to train because we can.
2011
part 1:
Run 60 sec @ 85%
Rest 5 min x 8
(perform HSPU practice for 10 min b/t sets 4 and 5)
rest 4+ hours
part 2:
A. Snatch Grip Dead Lift @ 6011; 6-8 x 5; rest 2 min
B. High Hang Power Snatch - 3-4 x 5 - 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 4; rest 90 sec
2010
part 1:
Run 4 min @ 5K pace
walk rest 2 min
repeat 5 times
rest 2 hours
part 2:
For 10 min on the minute:
2 Power Clean - 80% of 1RM
rest EXACTLY 3 min
As many total reps in 12 minutes;
5 unbroken HSPU
5 muscle ups
rest EXACTLY 3 min
AMRAP Double Unders in 5 minutes
(score is weight used in # for cleans + total reps in couplet + total DU reps)
post loads, times and notes to comments
Mon off for 2010, single for 2011
Tuesday single for 2010, double for 2011
sat, june 12, 2010
"Courage is the art of being the only one who knows you're scared to death."
2010
for time;
row 1K
+
5 rounds:
25 chin ups
7 push jerk - 135#/95# - from ground
post time to comments
2010
for time;
row 1K
+
5 rounds:
25 chin ups
7 push jerk - 135#/95# - from ground
post time to comments
fri, june 11, 2010
Hannah's breakfast
Hannah after her breakfast2011
part 1
A. Back Squat @ 4010; 12,10,8,6,4; rest 3 min
B. DB Split Squat @ 3131; 8-10/leg x 4 sets; rest 60 sec b/t legs
C. Un-Anchored Tabata Sit Ups - low score
rest 3+ hours
part 2
As many reps in 10 minutes:
Double Unders
post loads and reps to comments
note the difference in anchoring and unanchoring
stick to tempo strictly for back squat and split squat; 4010 means NO rest at top; 3131 means 1 sec rest at top and bottom
thurs, june 10, 2010
congrats to the Hawks for taking "the Cup"big shout out to Duncan Keith; worked with him in summer 2003; at the time he said he played defense, and I never believed him; he didn't think it was funny...
BIGGER shout out to Marian Hossa, watching him hoist that thing was a great moment indeed for a long journey there, well done my friend, well done; persistence - the quitter's worse nightmare
2011
A1. Press @ 31X1; 3-4 x 5; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 5; rest 2 min
+
as many rounds/reps in 12 minutes:
AMRAP HSPU
12 unbroken chin ups
+
Row cool down - 10 min @ 60% effort
2010
part 1:
A1. Ring Dips @ 21X1; amrap (-1) x 3; rest 90 sec
A2. GH Raises @ 2010; 20 x 3; rest 90 sec
B1. Clap Push Ups @ 10X0; amrap x 3; rest 90 sec
B2. GHD Back Extensions @ 1010; 25 x 3; rest 90 sec
C1. Close Grip Push Ups @ 1010; amrap x 3; rest 60 sec
C2. Low Pulley Pull throughs @ 2010; 15-20 x 3; rest 60 sec
rest 6+ hours
part 2:
6 sets:
60 sec run @ 85%
60 sec box jumps - 20"/14" @ 90%
60 sec double unders @ 95%
rest 8 min
post loads and notes to comments
double on Friday for 2011, single on Sat and double on Sun for 2010
wed, june 9, 2010
VMG update
In the newest VMG there is a change to a preferred form of folic acid called Metafolin.
5-MTHF (or Metafolin) is the naturally occurring, predominant form of folate, and is directly usable by the body.
Metafolin® is patented, contains only the S isomer of the 5-MTHF, and has been shown to be the only form of folate to be able to cross the blood-brain barrier. Unnatural folic acid needs to be activated into the biologically activated form. The efficacy of that process shows high individual fluctuations and much of society has deviations in the enzyme required for that conversion.
Metafolic is the directly bioactive form not requiring conversion and this is important as a very significant area that 5-MTHF plays a role is the methionine synthase -ie, the conversion of homocysteine to methionine.
Homocysteinemia, or elevated plasma homocysteine, is quickly emerging as a major, independent risk factor of cardiovascular diseases. High plasma levels of homocysteine appear to injure the vasculature, impairing the functional abilities of endothelial and smooth muscle cells. Elevated homocysteine also appears to be thrombogenic.
We are also proud to announce that the green food base has been changed exclusively organic sources and we use gluten free grasses in the formula now. Finally, the Vit D has been increased to 1000IU per daily serving.
We'll continue to try and stay on top of improving what matters in our nutraceuticals and keep everyone in the loop.
James
2010
Row
5 min @ 50% effort warm up
3 x [8 min @ 75%/2 min @ 50%]
5 min @ 50% effort cool down
post avg watts per 8 min round to comments
In the newest VMG there is a change to a preferred form of folic acid called Metafolin.
5-MTHF (or Metafolin) is the naturally occurring, predominant form of folate, and is directly usable by the body.
Metafolin® is patented, contains only the S isomer of the 5-MTHF, and has been shown to be the only form of folate to be able to cross the blood-brain barrier. Unnatural folic acid needs to be activated into the biologically activated form. The efficacy of that process shows high individual fluctuations and much of society has deviations in the enzyme required for that conversion.
Metafolic is the directly bioactive form not requiring conversion and this is important as a very significant area that 5-MTHF plays a role is the methionine synthase -ie, the conversion of homocysteine to methionine.
Homocysteinemia, or elevated plasma homocysteine, is quickly emerging as a major, independent risk factor of cardiovascular diseases. High plasma levels of homocysteine appear to injure the vasculature, impairing the functional abilities of endothelial and smooth muscle cells. Elevated homocysteine also appears to be thrombogenic.
We are also proud to announce that the green food base has been changed exclusively organic sources and we use gluten free grasses in the formula now. Finally, the Vit D has been increased to 1000IU per daily serving.
We'll continue to try and stay on top of improving what matters in our nutraceuticals and keep everyone in the loop.
James
2010
Row
5 min @ 50% effort warm up
3 x [8 min @ 75%/2 min @ 50%]
5 min @ 50% effort cool down
post avg watts per 8 min round to comments
tues, june 8, 2010
2011
A1. Stiff Legged DL @ 4111; 6-8 x 5; rest 20 sec
A2. GH Raises @ 2020; 8-12 x 5; rest 20 sec
A3. KBS light - 21 unbroken x 5; rest 3 min
B. Jump Switch Lunges - amrap in 30 sec; rest 60 sec x 4
C. Side Bridge - 90 sec/side x 3 sets/side; rest 10 sec b/t sides
2010
part 1:
A. Hang Power Clean - 3,3,3,3,3,3,3; rest 4 min
B. Freeze Box Jumps - 4 sets of 6; rest 90 sec
(pause at bottom with 1/4 squat, then explode up; rehearse in head "squat, freeze, explode, control landing at top, step down, repeat)
C. Max Vertical Jump - 3 attempts per set x 3 sets; rest 5 sec b/t attempts; 2 min b/t sets
rest 6 hours
part 2:
3 sets:
rounds in 6 min:
3 thrusters - 155# from ground
10 unbroken CTB chin ups
15 unbroken double unders
rest 10 min b/t sets - keep effort at 85-90%, no red lining; should be same output per 6 min interval
post loads and notes to comments
Wed off for 2011, single for 2010
A1. Stiff Legged DL @ 4111; 6-8 x 5; rest 20 sec
A2. GH Raises @ 2020; 8-12 x 5; rest 20 sec
A3. KBS light - 21 unbroken x 5; rest 3 min
B. Jump Switch Lunges - amrap in 30 sec; rest 60 sec x 4
C. Side Bridge - 90 sec/side x 3 sets/side; rest 10 sec b/t sides
2010
part 1:
A. Hang Power Clean - 3,3,3,3,3,3,3; rest 4 min
B. Freeze Box Jumps - 4 sets of 6; rest 90 sec
(pause at bottom with 1/4 squat, then explode up; rehearse in head "squat, freeze, explode, control landing at top, step down, repeat)
C. Max Vertical Jump - 3 attempts per set x 3 sets; rest 5 sec b/t attempts; 2 min b/t sets
rest 6 hours
part 2:
3 sets:
rounds in 6 min:
3 thrusters - 155# from ground
10 unbroken CTB chin ups
15 unbroken double unders
rest 10 min b/t sets - keep effort at 85-90%, no red lining; should be same output per 6 min interval
post loads and notes to comments
Wed off for 2011, single for 2010
Monday, June 7th, 2010
2011
part 1:
A1. Bench Press @ 5010; 8,6,4,2; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 3-4 x 4; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 4
C1. Depth Push Ups @ 22X1; amrap (-2) x 3; rest 60 sec
C2. Powell Raises @ 4010; 10,8,6/arm; rest 60 sec
rest 4+ hours
part 2:
Run warm up - 15 min
(hip and calf mobility, accelerations from dead...from running, 30 sec intervals on pace and posture x 3)
Run 5 min @ 80%, 5 min @ 50%
Run 4 min @ 80%, 4 min @ 50%
Run 3 min @ 80%, 3 min @ 50%
Run 2 min @ 80%, 2 min @ 50%
Run 1 min @ 80%, 1 min @ 50%
80% - is effort based, a pace you can maintain for the prescribed time; you're working hard but effective and controlled
50% - conversation pace, control, breathing easy, recovery effort
post loads and notes to comments
double on Tues, single on Wed and double on Thurs for 2010
single on Tuesday for 2011
sun, june 6, 2010
2010 Prep
A1. Bench Press WaveLoad @ 30X0; 3,2,1,3,2,1; rest 120 sec
A2. Clean Grip Dead Lift @ 51X1; 4-5 x 6; rest 120 sec
B. Split Jerk - 3 x 3 - 80% effort; rest 90 sec
C1. GHD Sit Ups - 25 x 4; rest 60 sec
C2. DB Ext Rot @ 3010; 6-7/arm x 4; rest 60 sec
post loads and notes to comments
double Monday for 2011 prep, off for 2010 prep
thats the last time i'll use the word prep
note: goal for db split squat is 1/3 BWT per hand x 8 reps per leg @ 3010 tempo for this group
A1. Bench Press WaveLoad @ 30X0; 3,2,1,3,2,1; rest 120 sec
A2. Clean Grip Dead Lift @ 51X1; 4-5 x 6; rest 120 sec
B. Split Jerk - 3 x 3 - 80% effort; rest 90 sec
C1. GHD Sit Ups - 25 x 4; rest 60 sec
C2. DB Ext Rot @ 3010; 6-7/arm x 4; rest 60 sec
post loads and notes to comments
double Monday for 2011 prep, off for 2010 prep
thats the last time i'll use the word prep
note: goal for db split squat is 1/3 BWT per hand x 8 reps per leg @ 3010 tempo for this group
sat, june 5, 2010
2011 Prep
A. As many 1-5 back squat ladders in 10 minutes
use 70% of 1RM high bar back squat
(perform 1 squat, rack it, perform 2 reps, rack it, 3 reps....up to 5, then start at 1 again, 1-5 one time = 1 ladder)
B. DB Split Squat @ 3131; 10-12/leg x 4 sets; rest 60 sec b/t legs
C. Anchored Tabata Sit Ups - low score
2010 Prep - 2PM start time MST
part 1:
Squat Clean x 1
Guys start @ 165#, Gals start @ 100#
Every 60 sec you increase weight by 10#, how far can you go?
Rest 15 min
part 2:
For time:
30 unbroken squat clean - 95#/65#
10 chin ups
20 unbroken squat clean - 95#/65#
20 chin ups
10 unbroken squat clean - 95#/65#
30 chin ups
post # of ladders, loads, times, sets and scores to comments
Sun off for 2011 prep, single on Sun for 2010 prep
A. As many 1-5 back squat ladders in 10 minutes
use 70% of 1RM high bar back squat
(perform 1 squat, rack it, perform 2 reps, rack it, 3 reps....up to 5, then start at 1 again, 1-5 one time = 1 ladder)
B. DB Split Squat @ 3131; 10-12/leg x 4 sets; rest 60 sec b/t legs
C. Anchored Tabata Sit Ups - low score
2010 Prep - 2PM start time MST
part 1:
Squat Clean x 1
Guys start @ 165#, Gals start @ 100#
Every 60 sec you increase weight by 10#, how far can you go?
Rest 15 min
part 2:
For time:
30 unbroken squat clean - 95#/65#
10 chin ups
20 unbroken squat clean - 95#/65#
20 chin ups
10 unbroken squat clean - 95#/65#
30 chin ups
post # of ladders, loads, times, sets and scores to comments
Sun off for 2011 prep, single on Sun for 2010 prep
fri, june 4, 2010
#1 - this causes obesity
#2 - nope, this causes obesity
#3 - nope...this one does
#4 - sorry, this is the right one
OR
Gary Taubes
2011 prep
A1. Press @ 31X1; 4-5 x 4; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 4; rest 2 min
+
for reps:
3 min HSPU
1 min L Pull Ups
2 min HSPU
2 min L Pull Ups
1 min HSPU
3 min L Pull Ups
post loads and reps to comments
double on Sat for games prep - OPT will host this one, gather the crew, all local qualifiers welcome
single on Sat for 2011 prep
#2 - nope, this causes obesity
#3 - nope...this one does
#4 - sorry, this is the right one
OR
Gary Taubes
2011 prep
A1. Press @ 31X1; 4-5 x 4; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 4; rest 2 min
+
for reps:
3 min HSPU
1 min L Pull Ups
2 min HSPU
2 min L Pull Ups
1 min HSPU
3 min L Pull Ups
post loads and reps to comments
double on Sat for games prep - OPT will host this one, gather the crew, all local qualifiers welcome
single on Sat for 2011 prep
thurs, may 3, 2010
Rory - OBD (original big dawg)
Games Prep 2010
7 sets:
5 unbroken muscle ups
rest 20 sec
10 depth challenging HSPU
rest 20 sec
15 GHD Raises
rest 3 min
post notes to comments
double on Sat, single on Sun
rest day - 2011 prep
Dirty South Event 1- 335# from Garry Michael Martin II on Vimeo.
Games Prep 2010
7 sets:
5 unbroken muscle ups
rest 20 sec
10 depth challenging HSPU
rest 20 sec
15 GHD Raises
rest 3 min
post notes to comments
double on Sat, single on Sun
rest day - 2011 prep
wed, june 2, 2010
Garth Prouse - Filthy Fifty Unbroken from CrossFit Lions on Vimeo.
Games Prep 2010
part 1:
A1. 35 unbroken chin ups x 3; rest 20 sec
A2. Row 400 m @ 90% x 3; rest 5 min
B. 50 unbroken wall balls - 20#/14# to 10 ft; rest 2 min x 3
C. GHD Sit Ups - 25 x 3; rest 60 sec
rest 4 hours
part 2:
Run 5 min @ 5K pace
walk rest 2 min
repeat 4 times
2011 Prep
A1. Stiff Legged DL @ 4111; 6-8 x 4; rest 20 sec
A2. GH Raises @ 2020; 6-12 x 4; rest 20 sec
A3. KBS light - 21 unbroken x 4; rest 3 min
B. Jump Switch Lunges - amrap in 30 sec; rest 60 sec x 3
C. Side Bridge - 90 sec/side x 3 sets/side; rest 30 sec b/t sides
post loads, notes and times to comments
single tomorrow for Games Prep
off day tomorrow for 2011 prep, then on Fri/Sat, Sun off - off = regeneration - ice bathing, recovery...
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