Wednesday:

10-9-8-7-6-5-4-3-2-1
Shoulder press, deadlifts, air squats

Pick your load and post your times.

Chipper

200 meter run
50 double unders
40 push press(light enough to do consecutively)
30 situps
20 swings
10 box jumps
20 swings
30 situps
40 push press
50 double unders
200 meter run

Post time and load to comments

Deadlift 101

Warm up: handstand hold, turkish getups, ring dip holds, pullup holds

Loading: Deadlift 3-3-3-1-1

WOD: 5-4-3-2-1
-Deadlifts as heavy as you possibly can
-push press
-knees to elbows

Post time and load to comments

Amrap 20

For 20 minutes, each minute on the minute perform:
2 pullups
4 thrusters

Post Load to comments.

Seriously, though: men and women should work out the same way. That is, provided they have the same goals of developing functional strength, promoting lean body mass over adipose tissue, and improving health, both men and women are best suited to lifting heavy, hard, and with great intensity. Hormonal differences and diet will alter how this lifting program affects you and how much hypertrophy occurs, but the end result is the same: an increased strength to body weight ratio, which is vital for true Primal health and fitness. You’ll increase musculature, but it’s not going to be superficial, bloated muscle. It’s going to be muscle that makes sense, fat-burning muscle that fits your body and fits your genes. After all, you’re just providing the right environment for your genes through proper diet, adequate sleep, normalized stress levels, and – now – the right kind of movements.-Mark's Daily Apple

Front Squats

Warm Up:
pullup, l-sit, handstand, frogstand, ring dip holds.

Loading:
Front Squats 3-3-3-1-1


WOD:
3 Rounds
10 x Front squats
10 x Swings
10 x situps

Post time and load to comments.

DU's, Snatches, Push press

Warm up:
Farmers walk, waiter walk, ohs walk, turkish getups.

Loading:
Heavy KB swings.

WOD:
10-9-8-7-6-5-4-3-2-1
Double unders
kettlebell snatches
push press

Rest Day

Thursday 7/16/09

Read this from the Sporting News:
http://www.sportingnews.com/blog/the_sporting_blog/entry/view/28281/a_day_at_the_crossfit_games

Power Clean/Situps/Pullups

Warm up:
Pullup, OHS(hold the barbell in the ohs position), handstand, squat, frogstand holds

Loading:
Power Clean 3-3-3-1-1-1

WOD:
7 rounds:
2 x pullup
10 x hang power clean
10 x situp

Push Press/Squat/Sprint

Warm up:
1 mile jog

Loading:
1-1-1-1-1-1-1 Push Press

WOD:
3 rounds:
8 x Push Press
12 x air squat
1 x 100m sprint

Post time and Loads to comments

Deadlift

Warm Up:
pullup, handstand, frogstand, squat, ring dip

Loading:
1-1-1-1-1-1-1 Deadlift

WOD:
3 rounds
5 x knees to elbows
10 x deadlift(approx 50% max)
15 x air squats

Post time and loads to comments

Front Squats.......

50 Things You Can Do For Your Health

Take your vitamins~Plant a garden~Meditate~Eat by candlelight~Drink Kefir~Bake your own bread~Take a hike in nature~Swim~Make dinner at home~Go to bed early~Buy organic fruit & vegetables~Get natural sunlight~Get a massage~Sleep in~Use glass Tupperware instead of plastic~Go on a picnic~Drink Raw Milk~Stretch~Use a water filter~Add plants to your home~Eat snacks~Drive less, walk more~Replace sugar with honey or maple syrup~Clean out your pantry~Try aromatherapy~Buy organic meats~Shop locally~Learn to read food labels~Visit the farmer's market~Eat protein with every meal~Write down your fitness goals~Grow your own herbs~Take fish oil~Make your own salad dressing~Dance in your living room~Buy a cookbook and use it~Have great sex~Use organic spices~Fly a kite~Use aluminum-free deodorant~Take a hot bath~Drink lots of water~Turn off the TV and get outdoors~Ask for help~Don't eat things you can't pronounce~Buy a reusable water bottle and use it~Learn to cook something new~Go aspartame free~Try a green powder in your smoothie~Strive for excellence, not perfection~Love your body!


7 rounds.... 10 minute cutoff.
2 x weighted, regular, jumping or assisted pullup
2 x front squat-- go as heavy as you can go
50 x jump ropes
post time and loads to comments


Warm up with:
pullup, frog stand, handstand, ring dip, l-sit holds

1-1-1-1-1-1-1 front squat

Push Press/Swings/Situps

Warm up:
1 min Pullup hold
1 min squat hold(hold squat just below parallel)
1 min handstand hold
1 min pushup plank hold
1 min frog stand hold(http://www.dragondoor.com/articler/mode3/229/)
Note: holds do not have to be 1 minute straight through, 5,10 or 20 second holds are fine, rest for a few seconds and go at it again, simply try to get 1 minute of total time held. If 1 minute of cumulative time is impossible, aim for 30 seconds.

Loading work:
-10 reps of weighted kettlebell swings-simply practice heavier kb swings
-1-1-1-1-1-1-1 Push press skill work at low repetitions. Find Max push press, while learning the skill of the push press.


WOD:
3 rounds
10x45# push press
10x30# kb swings
10xabmat situps
Post time to comments.

Please note: Keep the warm up Under 15 minutes, Loading under 15 minutes, and wod should be in that 5-10 minute range. You should be finished in under 45 minutes if you allow 5 minutes for stretching at the end.