1. Row 500m/CF Warm Up
2.Pistol Practice
3.The Bear

12/27/11-Here is one to do at home.

Angie (- Pull Ups)

100 of each:
Push Ups
Sit Ups
Body Weight Squats

*Do whatever version of pushups you like, just make a note so you know for next time. Sit Ups should be unanchored. Use Rolled up towel instead of ab mat if needed. Squats are as usual, below parallel.Finish each exercise before going onto the next. Post times. 3,2,1, GO!

Team Challenge

Each team must complete the following:

Row 4000m
300 baskets
200 Wallball
100 Pull Ups

Tuesday 12/20/2011

1. Warm Up-Active warm up, prehab, Sumo,
2. Skill- HS Push Ups
3. Strength-OH Squats 5x5
4. W.O.D.
Crossfit Games Week 2 WOD
15 Minute AMRAP
9 Deadlifts(155,100)
12 HR Push Ups
15 Box Jumps (24, 20)

Saturday December 16th

1.Warm Up-Jump Rope, Hip Drills
2.Strength-Front Squat 5x5
3.W.O.D.
"Grace"
30 Reps for time
Clean & Jerk

1. Warm Up-Shoulder Mobility/Speed Ladder Burpee Relay
2. Strength-Shoulder Press 5x5
3. Skill-Power Cleans
4.W.O.D.
5 Rounds of 5
Pull Ups
GHD Sit Ups
Run to bottom of stairs and back(4 Flights)

Tuesday 12/12/11

1. Warm Up-Mobility/CF Warm Up
2.Strength/Skill-Back Squat 5x5
3. W.O.D.
 "Fight Gone Bad"
3 Rounds of
Wallball
SDHP(75, 55)
Box Jump
Push Press(75, 55)
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Post total points to the comments section

1.Dynamic Warm Up/CF Warm Up
2. Skill-Pistols and Wall Walks
3. W.O.D.
Row 3000m

post times in the comments section. Good luck!

Thursday 12/8/11

1.Warm Up-Row for 500m/CEF Warm Up
2.Skill-Hang Snatches
3.W.O.D.
   3 Rounds
   8 Pull Ups
   16 Push Press
   Row 200m

Practice

That's right folks we talking about practice. Not a W.O.D.,  practice. Contrary to what AI seems to think(this is one of my favorite clips by the way) our practice is important to what we do. Not just the fact that we practice, but that we do it perfectly. Practice doesn't make perfect, perfect practice makes perfect.

I started thinking about this when I was warming up for a workout with the evening crew at Chicago Elite Fitness the other night. I started doing a squat warm up/stretch and Dan walked over and told me to stop. Why? Because it was probably the laziest squat he'd ever see. It wasn't bad form, but it was far from perfect. My shoulders were a bit rounded, my core was clearly relaxed, I wasn't actively pushing out my knees or trying to keep my heels down. I was practicing, but I definitely was not practicing perfectly. I did it again, and the next time I did it perfectly.

I say all this to make a point. We should all do our warm ups and skill drills with proper form and effort. It's easy to slack off, but the more you do things with perfect form during "practice" the better chance your body will go into that same perfect position while under duress(a couple hundred reps or pounds or both!)

Push those knees out on that squat, don't let the core drop during those push ups, and shrug that bar up overhead even if it's only a pvc that you are holding.

Overhead Squats Anyone?

1. Warm Up 4 min DU Practice/Roving Push Up Planks/Pvc Overhead Squats/Groiners
2. Skill-Burgener Warm Up/ Kipping Practice
3. Strength-OH Squats 5x5
4. W.O.D.
5 Minute AMRAP
Burpees!!!


Intro Group
1. Warm Up-4min Jump Rope/CF Warm Up
2. Skill Kipping Practice
3. Strength OH Squat 7x5
4. W.O.D.
3 Rounds
10 SDHP
20 DU

1. 30 DU or 5 min practice
2. CF Warm Up
3. Skill-Jerk landing
W.O.D.
7 Rounds of 7
Power Clean and Jerk(95/65)
KB Swings(60/35)
Burpees

Intro Group
1. 4 Min Jump rope
2. CF Warm/Up Prehab
3. Skill GHD Sit Ups/KB Swing Review

W.O.D.
5 Rounds 5
Burpees
Knees 2 Elbows
KB Swings

1 Rep Max Back Squat+1 Rep Max Shoulder Press+1 Rep Max Deadlift =Crossfit Total

Good Luck!

Tuesday 11/21/2011

1. Row 700m
2. CF Warm Up
3.Strength/Skill
Ring Rows 3x10
4. W.O.D.
25 Wall Ball
Broad Jumps to opposite side
Run Back
20 Wall Ball
Broad Jumps to opposite side
Run Back
15 Wall Ball
Broad Jumps to opposite side
Run Back
10 Wall Ball
Broad Jumps to opposite side
Run Back
5 Wall Ball
Broad Jumps to opposite side
Run Back
3,2,1, Go!

Thursday 11/17/2011

1. Speed Ladder
2. CF Warm Up
3. Skill/ Strength-Back Squat Correction
4. WOD
4 Rounds
5 Pull Ups
10 Front Squats
20 Box Jumps

Tuesday 11/14/2011

1. General Warm Up-Speed Ladder
2. Squat Warm Up(2 Rounds of 10)
3. Skill/Strength-Squat Correction/Back Squat Intro and Practice
4.W.O.D
   3 Rounds
Row 300m
10 DU(OR 30 Singles)
20 Sit Ups

11/14/2011-Sunday Funday

Team Relay

Thursday 11/10/2011

Fitness Test!!

2 Min AMRAP of each of the following

1.HR Push Ups
2.Anchored Sit Ups
3.Air Squats

4 .200 meter Row

1.Shoulder Mobility Drillls
2. General Warm Up-5 Min DU
3. Specific Warm Up-2 Rounds of 10(OH Squats, Kipping Pull Ups, GHD Sit Ups, Push Ups)
4. Strength/Skill
5rounds of 5 OH Squats
5. W.O.D.
5 Rounds
10 Burpees
Suicide Sprints

1. Warm Up-Row 500m
2. Hip Mobility/Flexibility Drill
3.Skill/Strength Deadlifts 7x5
4. W.O.D.
20 kb Swings
5 Box Jumps
15 kb swings
15 box jumps
5 kb swings
20 Box Jumps

1. Mobility
2.Warm Up- Row 700 meters
3. Specific Warm Up- 2 Rounds of 10(OH Squats, HR, Push Ups, GHD Sit Ups, Pull Ups, Samson Stretch)
3. Strength/Skill
Push Jerk5x5
4. W.O.D.
10 Minute AMRAP
5 SDHP
5 Box Jumps
5 Push Ups

1. Mobility-Foam Roll!
2. Warm Up-Dynamic Warm Up Series, Prehab
3. Skill/Stength
Wall walks-2x3
Ring Rows-3x10
4.W.O.D.
5 Rounds
7 Push Press
10 Air Squats
Sprint(Clock to wall to back of Gym)

Sundays Pre- Game Workout

1. General Warm Up-Row 700m
2. Specific Warm Up-2 Rounds of 10(OH Squats, HR Push Ups, GHD Sit Ups, Pull Ups, Samson Stretch)
3.Strength/Skill
2X10 Ring Rows, Pistols
4. W.O.D.
"Annie"
50,40,30,20,10
DU
Sit Ups

Thruster Thursday

1.General Warm Up-5 Min Jump Rope/Mobility
2. Specific Warm Up-2 Rounds of 10(OH Squats, HR Push Ups, GHD Sit Ups, Pull Ups)
2. Skill/Strength
-Thrusters3x10
DH-65
EP-65
LR-85
MM-25
3. W.O.D.
5 Rounds
Lunge the length of the room and back
5 Burpees

1. General Warm Up-Speed Ladder
2. Specific Warm Up- 2 Rounds of 10 (OH Squats, HR Push Ups,GHD Sit Ups, Pull Ups)
3.Skill-KB Snatches 4x5
4.W.O.D.
10 Minute AMRAP
5 DL(75%)
10 Wallball
5 Burpees

MM-5 Rounds+5(125)
LR-5 Rounds +3(135)
DH-5 Rounds +5(195)

This is what I call Sunday Funday!

1.Mobility-Shoulders and Knees
2. Warm Up-Junk Yard Dog 5 rounds

3. Skill/Strength-Deadlifts 5x10

DH-195
MM-125
LR-145
EP-95
4 WOD-Team Farmer Carry Relay

10/13/2011

5 Rounds For Time:

500m Row
10 SDLHP(Sumo Deadlift High Pull)


3,2,1 GO!!!

DH:19:05
LR 18:50

Week Two: 10/11/2011

Ok folks, we made it through the first week.  You'll notice that the previous posts are a little lacking in information, I'll get it updated this week sometime.  Here's where you can look up your previous work outs and if you can track your food here in the comment section if you want.

For today's work out:

Dynamic Warm Up and Flexibility

Skill: 5 Min Double Under Practice

Strength :Front Squats 3x10

DS-75/95/105

DH-95/115/125

LR-75/95/95

WOD:21,15, 9 of

American KB Swings
GHD Sit Ups
Hand Release Push Ups

DH - 8:59

LR - 9:06

DS - 10:35

Week One: 10/8/2011

Warm-up:
3 minute jump rope
2 rounds of:

• 10 hand release push-ups
• 10 overhead squats
• 10 GHD sit-ups
• 10 back extensions

Worked on pull-ups - black band for everyone right now

WOD
- For time:  10 kettlebell swings, 10 box jumps, 9 kb, 9 box jumps etc. down to 1 rep

Dave
7:00 50lbs kb, 24" box

Dwight
7:00 50lbs kb, 24" box

Lindsay
7:00 / 30lbs kb, 12" box

Week One: 10/6/2011

Week One: 10/4/2011

Solid first week everyone!  Remember to keep your food diary, if it's not too difficult, post your food on here and everyone can benefit from good recipes or suggestions I might have.

The first week of boot camp wrapped up this morning with another great workout.  I'll update this blog after each workout moving forward but here's a recap of the first week.

Tuesday, October 4th

First day!  About half of the hour was spent on taking body fat percentages and pictures.  Then we did a basic warm-up before going into a baseline workout.

2 minutes AMRAP (as many reps as possible)

1. Hand release push-ups
2. Anchored sit-ups (with ab mat)
3. Body weight front squats
4. 1000 m row

Dave

Dwight

Lindsay

Megan