SAT: 01 FEB 14

REST/RECOVERY

Great read and tests to judge your fitness level and see where you need to improve on! Get your trainer/coach involved and see how you can better perform and improve your work out regimen!

How Fit Are You? - Greg Glassmen PDF article

JANUARY 2014 CrossFit Challenge!

Started off the new year with our monthly LUMBERJACK CrossFit competition and the winners were HHC, CPT Sample & SPC Woodill; crushing Team FRAN WOD!  The company was awarded the coveted FITTEST AXE and will display with pride until the next competition in Feburary!

FRI: 31 JAN 14

STRENGTH
DE: Deadlift 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD
For Time:
40 - 30 - 20 - 10
KB Swings (1/1.5 pood)
Push Ups

THU: 30 JAN 14

KETTLEBELL WORK
4 Rounds Not For Time:
10 Russian KB Swings
10 Goblet Squats
10 American KB Swings
10 Single Arm KB Push Press

ENDURANCE WOD
2 Rounds:
250 m run
rest
450 m run
rest
650 m run
rest
 

WED: 29 JAN 14

STRENGTH:
DE: Push Press 8x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
As Many Rounds As Possible In 10:00 Of:
5 - Bench Press (BW)
15 - Air Squats

TUE: 28 JAN 14

ROW
12 EMOM:
Row 1 min
Rest 1 min


WOD
5 Rounds For Time Of:
Run 200m
20 - Air Squats
10 - L Pull Ups

MON: 27 JAN 14

STRENGTH
ME: Back Squat

Recover 5:00 - 10:00 then perform Wod

WOD
7 Rounds For Time Of:
2 - Rope Climbs*
7 - Handstand Push Ups

*If no rope available, do 3 pull ups for every 1 rope climb

SUN: 26 JAN 14

REST/RECOVERY DAY

Little Hand Stand Push-up effieiceny talk by the man himself: Chris Spealer.

Kipping Hand Stand Push-up video by Chris Spealer

SAT: 25 JAN 14

REST/RECOVERY DAY

Click the link below to begin to research nutrition and the effects on aging, workouts and overall remaining healthy in your lifestyle! CrossFit is big in nutrition and wants you to take advantage of their knowledge by starting off 2014 right!

CROSSFIT - START DIET!

FRI: 24 JAN 14

STRENGTH
ME: Push Press

Recover 5:00 - 10:00 then perform Wod

WOD
For Total Reps:
2:00 - Double Unders
2:00 - Sit Ups
:90 - Double Unders
:90 - Sit Ups
:60 - Double Unders
:60 - Sit Ups

THU: 23 JAN 14

WARM-UP
4 Rounds Not For Time:
10 KB Swings
10 KB Cleans*
10 KB Front Squats*
10 KB Push Press*
*alternate arms: 5 reps per arm equals 10 total

WOD
4x400m sprints
1:1 rest 

WED: 22 JAN 14

STRENGTH:
ME: Front Squat

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
Row 500m
then
12 - 9 - 6
Thrusters (135/95)
Strict Pull Ups
then
Row 500m

TUESDAY: 21 JAN 14

WARM-UP:
400 m run
2 rounds not for time:
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
5 Squat Snatch
...
400 m run

WOD:
3 Rounds For Time Of:
Run 400m
21 - Over Head Squats (95/65)

MONDAY: 20 JAN 14

STRENGTH:
DE: Box Squat 10x2 on :60 @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
3 - Rope Climbs (15')*
15 - Ring Dips

*If no rope, conduct Chest-to-Bar Pull-ups 2:1

SUNDAY: 19 JAN 14

REST/DECOVERY DAY

SATURDAY: 18 JAN 14

REST/RECOVERY DAY

FRIDAY: 17 JAN 14

STRENGTH:
DE: Push Press 12x2 on :45 sec @ 60% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
Run 400m
For Time:
40 - KB Swings (1.5/1 pood)
30 - Pull Ups
20 - KB Swings (1.5/1 pood)
10 - Pull Ups
Run 400m

THURSDAY: 16 JAN 14

WARM-UP:
5 Rounds not for time
6 walking lunges
7 HSPUs
8 air squats
9 pull-ups
10 KB Swings
60 sec of Double Under work

WOD:
EMOM (until fail)
2 Squat Snatches (50% 1RM)*

*Whatever weight you start at; increase weight by 10 lbs

WEDNESDAY: 15 JAN 14

STRENGTH:
ME: Deadlift

Recover 5:00 - 10:00 then perform SOD
WOD:
For Time:
Row 1k
Tabata Squats (:20 on :10 off x 8 rounds)
Run 1k

TUESDAY: 14 JAN 14

WARM-UP

10 x 50m sprints

WOD

As Many Rounds As Possible In 12:00 Of:

12 - Bench Press (135/95)

12 - Pull Ups

MONDAY: 13 JAN 14

STRENGTH:
ME: Floor Press

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
21 - 15 - 9
Power Clean (135/95)
Ring Dips

SUNDAY: 12 JAN 14

REST/RECOVERY DAY

SATURDAY: 11 JAN 14

REST/RECOVERY DAY

FRIDAY: 10 JAN 14

STRENGTH:
DE: Sumo Deadlift 7x3 on :45sec @65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
5 Rounds For Time Of:
5 - Deadlift (1.5x BW)
10 - Burpees

WEDNESDAY: 08 JAN 14

STRENGTH:
DE: Back Squat 10x2 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
3 Rounds For Time Of:
25 - Wall Balls (20/14)
25 - Sit Ups
Run 400m

THURSDAY: 09 JAN 14

WARM-UP:
4 Rounds not for time:
100 m row
10 Air Squats
10 Pull-ups
10 Sit-Ups
10 KB Swings (2/1.5pd)
2 rope climbs

WOD:
1000row for time

TUESDAY: 07 JAN 14

WARM-UP:
Row 4 x 250
rest 1:1

WOD:
2 Rounds For Time Of:
20 - OHS (45/35)
20 - Pull Ups
20 - GHD SitUps
20 - Dips

MONDAY: 06 JAN 14

WOD:
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Ensure to warm up for at least 20-30 minutes before engaging in 1RM lifts.

SUNDAY: 05 JAN 14

REST/RECOVERY DAY

SATURDAY: 04 JAN 14

REST/RECOVERY DAY

FRIDAY: 03 JAN 14

STRENGTH:
DE: Deadlift 10x2 on :45 @ 65% 1RM

Recover 5:00 - 10:00 then perform Wod

WOD:
For Time:
150 - Air Squats
Run 800m
150 - Air Squats

THURSDAY: 02 JAN 14

"Tabata"
8 rounds of 20 seconds on, 10 seconds off
8 x 20:10 All-Out Efforts

Choose ONE of the following sports:

Swim: use pool or open water
Bike: use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run: use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row: use meters or watts
Ruck: use a good hill, full kit plus 65-95# Ruck/Boots/Utes