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