SUNDAY: 01SEP13

LABOR DAY WEEKEND!

REST/RECOVERY DAY:

2 mile jog / 4 laps or more in the pool / 5 mile or more bike ride

Continue to stay active even on rest days to ensure increased metabolism and decrease lactic acid build up!

SATURDAY: 31AUG13

REST/RECOVERY DAY:

2 mile Jog or walk in the park!

Ensure to get plenty of rest over the weekend and eat healthy to replenish the calories you have burned over the week! Proper sleep and dietary measures are also key to living a healthy, fit life!

FRIDAY: 30AUG13

CONDITIONING DAY:

Warm Up

800 m run

WOD:

4 x 500 m row

rest 1:1

400 m sprint (for time!)

THURSDAY: 29AUG13

WOD:

Run 800m
100 - Push Ups
75 - Kettlebell Swings (1.5/1pood)
50 - Sit Ups
25 - Front Squats (45/35lb)
Run 800m

WEDNESDAY: 28AUG13

Warm Up:

400 m run or
500 m row

3 rds not for time:
5 Deadlifts (135/95)
10 Pushups
5 Power Cleans (135/95)

WOD:

21-15-9
Back Squat (135/95)
Ring Pushups

AFAP!

TUESDAY: 27AUG13

STRENGTH:

Front Squats

3-2-3-2-1 reps (increase weight over each sequence)

rest 2 min between sets

WOD:

EMOM - 10 min
1-10 reps

Box Jumps (24"/18")
Strict Pull-ups

QUOTE OF THE WEEK!

Today I will do what others won't...
so tomorrow I can do what others can't.

- Unknown author

MONDAY: 26AUG13

STRENGTH:

10-15 min
Deadlifts
2 x 10 (gradually taked your weight up to get near 1RM)

WOD:

For Time:
15 - Handstand Push Ups
800m - Run
10 - Handstand Push Ups
800m Run
5 - Hand Stand Push Ups
800m Run

Post times!

SUNDAY: 25AUG13

REST/RECOVERY DAY

3-4 mile jog in the neighborhood or a new trail!

SATURDAY: 24AUG13

REST/RECOVERY DAY:

Find time in the day for 20-30 minutes to conduct proper stretching and mobility movement to work out the kinks in the muscles from this past week of work!

 

FRIDAY: 23AUG13

THE BENCHMARK GIRL WOD: "FRAN"

Warm Up:

10-15 min
*Work up to a comfortable Thruster weight to ensure maximum intensity pace can be kept throughout the workout

WOD:

"Fran"

21-15-9
Thrusters (95/65)
Pull-ups

AFAP!

THURSDAY: 22AUG13

Warm Up:

400 m run
3 rounds not for time
10 pull ups
10 air squats
10 ring dips
60 sec Plank position

WOD:

3 x 800 m run
3 x 400 m run
3 x 200 m run
3 x 100 m run

AFAP

1:1 rest cycle

WEDNESDAY: 21AUG13

TEAM WOD: "458!"

400 m run (as team)
50 reps
Kettle Bell Swing (American)
Pull-ups
Sit ups
Double Unders (3:1 Singles)
Box Jump
Dead Lift (body weight)
Hand Stand Pushup
Goblet Squat
400 m run (as team)

Time Cap: 30 min
 

"HOTSHOTS 19" MEMORIAL WOD - 31 AUG 13!

Come honor the fallen firefigheters from Granite Mountain Community!

On August 31, 2013, the entire CrossFit world will come together to Honor the Granite Mountain Hotshots Firerfighters and raise money for their thirteen (soon to be sixteen) surviving children. CrossFit 254 community will be tackling the "Hotshots 19" Memorial WOD with all donations going to all the families who lost loved ones.

When: 31 August 2013 from 0900 until complete

Where: 5210 U.S. 190 Belton, TX 76513

Contact CPT Long, James at 217-690-0876 for information and shirt ordering.

 

TUESDAY: 20AUG13

WOD:

"Strength Day"

Find 1 RM in 25-30 min

Strict Press
Push Press

CASH OUT!

100 Sit-ups
50 Double Unders
25 Pull-ups
 

QUOTE OF THE WEEK!

PERSEVERANCE

"Our greatest glory lies not in never falling, but in rising every time we fall."

*Special Shout out to 20th Engineer Battalion returning from deployment! BUILD & FIGHT!

MONDAY: 19AUG13

Warm-Up:

500 m row
Keep pace at 2:15-2:30 min 500 m split

WOD:

Row 3K

AFAP!
 

SUNDAY: 18AUG13

RECOVERY/REST DAY:

Row 2000 m (at own pace)
or
Swim 1 mile (at own pace)

Daily continuous work at different levels of intensity will create the change and adaptation one's body needs to stay fit and healthy for a longer period of time!

 

SATURDAY: 17AUG13

RECOVER/REST DAY

2-4 mile run (at own pace)

Find a new trail, road, or distance and accomplish it for yourself!

 

FRIDAY: 16AUG13

THE BENCHMARK GIRL WOD: "ELIZABETH"

Warm Up:

2 rounds (at own pace)

5 Power Clean
10 Ring Dips
15 Air Squats

"Elizabeth"

21-15-9
Cleans (135/95) lbs
Ring Dips

AFAP!

THURSDAY: 15AUG13

WOD:

500 m row
25 burpees
100 Double Unders
25 burpees
500 m row

WEDNESDAY: 14AUG13

"STRENGTH DAY"

FOCUS: SQUAT CLEANS

Burgener Warm-Up:
(1) the Down and Up
(2) Elbows High and Outside
(3) Muscle Clean
(4) Clean Drops
(5) Clean Lands

rest 2 min

Squat Cleans - 4x4 (80% of 1 rep max)

CASH-OUT*:

1 min Push-ups
1 min Sit-ups
1 mile run

*rest no more than 5 min  between each event
 

TUESDAY: 13AUG13

WARM UP:

3 Rounds
8-12 REPS (at own pace)           

Hand Stand Push-ups
Heavy KB swings (American) (work up to heavier weight)
Burpees
Heel Hooks          

WOD:

15 Min AMRAP (As Many Rounds As Possible)                               

 5 Burpee OTB (Over The Bar)*
10 Sit-ups
15 Weighted Lunges (45/25lb)

*For Over The Bar Burpees, set up barbells with weights and you can either laterally/perpendicularly jump over the bar

MONDAY: 12AUG13

WARM UP:

1 mile run (at own pace)

WORKOUT:

5x 800 m runs (as fast as possible)

1:1 rest
(how fast each lap takes is how much rest between each 800)

Quote of the Week:

"What is true stillness? Stillness in movement."
- Bruce Lee

SUNDAY: 11AUG13

RECOVERY/REST DAY:

2 mile run/jog/walk
or
2000 meter row (at own pace)

SATURDAY: 10AUG13

RECOVERY/REST DAY:

2 mile run/jog/walk
or
2000 meter row (at own pace)

FRIDAY: 09AUG13

THE BENCHMARK GIRL WOD: "DIANE"

Warm Up: (at own pace)

400 meter run
10 Deadlifts
5 Handstand Push-ups
10 Deadlifts
5 Handstand Push-ups
400 meter run

"Diane"

21-15-9 reps
Deadlift @ 225/155lbs
Handstand Push-ups

AFAP!

THURSDAY: 08AUG13

"SPORTS DAY"

ULTIMATE FRISBEE or ULTIMATE FOOTBALL

ALTERNATE WORKOUT:

HERO WOD: JERRY

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

"Jerry"

For Time:
Run 1 mile
Row 2K
Run 1 mile
 

WEDNESDAY: 07AUG13

WARM UP:

4 rds (not for time)
10 Pull-ups
10 Ring Dips
10 Pistols (each leg)
10 Knees-to-Elbow

WOD:

4 RFT
600 meter run
50 air squats