Wednesday, July 30, 2008

WOD schedule for the next 5 training days

Guys and gals,

I will be on leave for the next 5 days, so here is the schedule until I get back. Make sure you stick to it, and post your loads/times to the comments section as always. Keep making the progress that I know you guys are capable of. See you all soon.

Wed 30 Jul


5 pullups
10 pushups
15 air squats

Each min on the min for 30 minutes

Thurs 31 Jul


5 x 5 Back squat

try to go 5-10# heavier than last week for your final set of 5.

3 rounds for time of:

500m row
10 burpees
15 KB swings (big bell)

Friday 1 Aug

5 rounds for time:

400m run
15 95# Overhead squats

Monday 4 Aug

MEBB total body

5 x 5 Power Clean and Jerk

Try to be 5# heavier than last week on your last set of 5.

3 rounds for time:

400m run
10 KB crosschops
15 burpees

Tues 5 Aug


50-40-30-20-10 of:

Double unders (do 2x reps of single unders if you can do doubles.... so 100,80....etc)
Situps (dont have to double these, just do the 50,40....etc)

for time

Well, thats your schedule for the next few days while I am gone. Enjoy it. I will be back on Wed 6 Aug and I will be checking the website for your updates, so make sure you are logging your workouts in so we dont have the same thing that happened yesterday where you guys didnt remember your weights, and went "blind" into the workout yesterday. Have a great rest of the week, keep your form good and tight while I am gone, and I will see you all next week.

Tuesday, July 29, 2008

MEBB Total Body

Today is our first day of the second week of MEBB training again. So that means a total body exercise, and we will do the following:

5 X 5 Power Clean and Jerks

followed by:

3 rounds for time of:

400m run
10 KB cross chops (big bell)
15 knees to elbows

Again, the 5 x 5's you need to work back up to around 85% of your 1 rm. Look at your numbers from last week, and use them as a gauge for this week. Try and do 5# more on your last set of 5 than you did last week. Then take a rest, and hit up the mini-WOD for time. Good, crisp clean form that is fast and agressive. Post loads and times to comments, and as always, let me know what time you all are inbound so we can get this knocked out. Have a great day.

Monday, July 28, 2008

Memorial WOD

This WOD is called "Jeremy", unfortunately after a three year old boy that died in an accident. Go to and click on the Jeremy link to read more about him. As a parent, there can be nothing more devistating than to lose a child. Hit this WOD up with his name in your brain, and then go home and hug your children if you have them.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats

For the OHS, make sure you have a good straight back, you have those active shoulders we always talk about, and that you get down into a good squat. Try that explosive breathing we have been practicing, and get this WOD done. Tomorrow will be a Maximum effort day. Let me know when you guys plan on doing this WOD, and we will get it done! I hope everyone got good rest this weekend. And as always, post your times/weights to comments.

Friday, July 25, 2008

MEBB upper body

Here is the end of our first week of this programming. Maximum effort day for upper body. We are going to do the following:

5 X 5 Standing Shoulder Press

You will take these rounds up to 85% of your 1rm of your standing shoulder press weight. No dip, no drive for this one, just pure shoulder power to bring it up overhead, locked out, with your head shooting through the gap at the end, then lower and repeat.

Then the following:

3 rounds for time:

15 KB swings (large KB)
10 TGU situps (large KB)

I dont know what time you guys want to do this, especially with the "training" we have scheduled for the Battalion this afternoon at 1330. Please advise as to when you all are planning on doing this, and I will be there to demonstrate a TGU Situp. It is basically an anchored sit up where you press the KB up to a locked out position, and "situp" with it overhead for "one". Then return the shoulders to the ground while still keeping the KB overhead, and repeat. You keep the KB overhead, and on the same plane the entire time, so you literally sit UP, and not towards your feet, if that makes sense. Have a great weekend, and we will switch to a 3 Crossfit, 2 ME week next week, so be prepared. You guys have been doign great. Keep it up. Get some rest this weekend.

Thursday, July 24, 2008

Row, Row, Row your boat....

Here is today's WOD. Simple, quick, and brutal. Here it is.

5 rounds of 500m row.

Rest 2 minutes between each 500m row effort. Log your times for each 500m row to comments section. Enjoy the suck from this one. Trying to break it up today, and get ready for a good finish tomorrow. Let me know when you guys want to do this one.

*** If you have no access to a rower, then sub 400m runs for the 500m row. (WTBN guys, you will be rowing)***

Wednesday, July 23, 2008


Its another Maximum Effort day here at Crossfit WTBN. The programming dictates that today is a lower body day, and there is nothing better for building strength than squats, so thats what we are going to do. Squats....Heavy squats past parallel.

5 X 5 Back squats

Then 3 rounds for time of:

1 min jump rope
20 situps
20 KB cross chops (10 each side) with 1 pood KB (small one)

Again, the loads will get progressively heavier until you are about at your 5rm for back squats, or about 85% of your 1rm. Let me know what time you guys want to knock this out, and we will get it done. A KB Cross chop is something that I will have to demonstrate for you guys, rather than explain on here. You can also go to and go to their exercise demo section, and look under general lifting, and find chops-cross, and watch the video. I will see you all later today.

Tuesday, July 22, 2008

Final design (Finally)

Here is the final proof for the t-shirts. This is our design, so no copyright or infringement worries. This is the version for green t-shirts. It will have to be two color (white and black) so it doesnt look stupid. The black will look like the first one I posted on the site, so refer back to that one if you need to. Again, the text about scars will be on the front, under the collar bone, and the rest will be on the back. I need to get the list together for preorder. (PREORDER is for local guys only, sorry) You can get short sleeve, long sleeve, tank tops, or hooded sweatshirts in just about any color you want. We are looking at between 5-8 dollars per shirt (hopefully) aside from the two color green, that will be slightly higher. The hooded sweatshirts will be in the 15-18 dollar range, and will be a heavy hooded sweatshirt with pockets in the front. I would like to get numbers, colors, sizes, and types from all locals by this Friday. (26 July) After we get the inital run completed, all others that are interested in the shirt will be able to go to and order as they please. Get these numbers to me ASAP, so we can get this thing running. Hope you all like the design.

Filthy Tuesday

Here is today's workout. Brought to you by

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps (25 per leg)
50 Knees to elbows (mount pullup bar, dead hang, and bring knees to your elbows)
50 Push press, 45 pounds (just the bar)
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Not much really needs to be said about that. Hit it up, and post your times to comments. Have a great day!

Monday, July 21, 2008

Maximum effort Black Box template


We are going to start a maximum effort periodization schedule for a little while here. Now, stick with me. This schedule is from a guy named Coach Rut that is a very educated strength and conditioning coach that has a Crossfit background. ME or "Maximum effort" is just that, a set rep and round schedule that focuses on your maximum effort. Black box just refers to the fact that you dont really know what happens, just that when you put something into the black box (effort) you get great results on the other side of the box. (metaphorically) So, you put in to get out, that kind of thing. I will program this with the assumption that you are resting on the weekends, so we will do a 5 on 2 off schedule (M-F on, S&S off) We will do 3 ME days (M,W,F), and 2 Crossfit Metcon workouts this week(T,T) Then next week, we will shift and do 3 Crossfit Metcon(M,W,F) and 2 ME days (T,T) The ME days will concentrate on core lifts that will increase your strength, and the Crossfit Metcon days will focus on increasing your metabolic endurance. Stick with me here guys, you will see strength gains if you apply yourselves. A Maximum effort day has a little different mentality to it then a Crossfit day. Plan accordingly. Anyway, enough babbling, here is today's ME program...

5 x 5 of Power Clean and Jerk

THEN 3 rounds of 20 kipping pullups
15 GHD situps for time

The Power Clean and Jerks are just that. You start from the ground, and clean the weight. You do not have to go into a deep squat on a power clean. After cleaning the weight, readjust, and jer the weight overhead. Thats one rep. Do 5 total, then adjust the weight up, and repeat. Do 5 sets. Your last set should be around 85% of your 1rm for a Power Clean and Jerk. After you have completed your 5 x 5, take a short rest, and do the three rounds of kipping pullups and GHD situps, crossfit style. In other words, do 20 kipping pullups and then 15 GHD situps, and repeat for three rounds for time. Thats your workout for today. Trust me guys, give this programming a try for this 3o day cycle, and let me know what you think. You will see a difference in your strength, I promise. Have a great day, talk to you soon. If you want instruction on the power cleans, I will do this workout with you guys today at lunch.

Friday, July 18, 2008

Tabata Friday

"Tabata This" is a workout that I am actually unsure of its origion. But the programming was designed by a Japanese scientist named Tabata. The protocol for tabata (insert exercise here) is for 20 seconds of work, and 10 seconds of rest for 8 rounds of a given exercise. Tabata this takes that to the next level...

20 seconds of work, followed by 10 seconds rest for 8 rounds per exercise. Complete all rounds of the first exercise before moving onto the second, then the third....etc. One minute break between each individual exercise. Scoring is done by keeping track of the lowest number of reps per exercise (cals for the rower) These are the exercises:

Air Squat

So, you would do 8 intervals of 20 seconds of air squats with 10 second breaks inbetween, take a minute break, then do 8 intervals of 20 seconds of rowing (for cals) with 10 second breaks in between.... all the way until you are done. The clock keeps running for your rest interval. Scoring is like I said, by tracking the lowest number of reps per exercise. This is not a pacing workout, it is literally 8 "sprints" per exercise. The body will compensate for the workload by "pacing" itself for you. Enjoy the workout. We will be doing a little different programming next week. We will work on some max effort days intermingled with some metcon Crossfit workouts, should be interesting. Rest up this weekend, you are going to need it.

Thursday, July 17, 2008

T-shirt Update

I got the proof back from today on the reworked art, and IT LOOKS GREAT! Seriously, it looks better (I think) than the origional. Anyway, when I get one isolated that I can put up on the site, I will, and you guys can take a look. The local guys, you can come over to the shop, and I will show you the proofs till I get it up on the site. Start getting those colors, sizes, and numbers together. You can get short sleeve t's, long sleeve t's, tank tops, or hooded sweatshirts. I think we are looking in the 5-8 dollar range for the t-shirts, and around 15-18 for the hooded sweatshirts.

Endurance Thursday

Here is the workout from today. Hit it up with fire in your belly.

AMRAP (As Many Rounds As Possible) in 20 minutes of:

15 pushups
12 ring dips (if no rings, sub 2 to 1 ratio of regular dips to ring dips, so 24 vice 12)
9 115# push press (its a shoulder press, with a dip/drive in it. In other words, dip at the hips, and drive the weight overhead while shooting your head through the gap and locking out the arms) scale weight as needed but I wouldnt go below 95#, and I would try the 115#.

Post number of rounds completed to comments.

If you guys want to come over and do this at my gym, I have got the rings set up to run two at a time. Let me know, I will be here all day. GET YOUR WORKOUTS IN NO MATTER YOUR WORKLOAD!!! Have a great day.

Wednesday, July 16, 2008

T-Shirt problems

Ok folks....

Here is the deal with the t-shirt design. I leaned a little too far forward in the tshirt design apparantly. The skull that I was using for the design was created by a private designer, and I was waiting for his approval for use of the skull. Well, I just got back an answer from the origionator of the skull, and was told that they did not want us to use that skull in our design. So, I am going to pull that skull, and work on finding another one to use in its place. Give me a little more time to get another design worked up with another skull, and I will put it out again. Sorry for all of this, I guess I didnt think in a million years that I wouldnt get a yes from the designer. Thats what I get for assuming. The layout will be the same for the shirts, it will just have a different kettlebell skull in it. I am working on it now, so just give me a little time. Just another lesson for me to learn in this new world of mine....

Dead Wednesday

Its time to bring your "A" game to the table today gents. Nothing fancy today, nothing "new age". Its deadlifts and nothing but deadlifts. Get some chalk and some weight, and some M A N, and hit it up.

5-5-5-5-5 Deadlift. Post loads to comments.

All video clips courtesy of exercise section of their website.

This workout should be progressive in nature. In other words, you should work up through the sets until you get to your "true" 5 rep max. Start at about 60% of your 5 rep max, and work your way up from there. Good crisp form, straight back, tight core, and keep your lower back from rounding. Watch the video clips, and then hit it up. Have a great day, and lift some weight!!!

Tuesday, July 15, 2008

Fast and furious

"Warm up" with the following:

3 rounds of

10 pullups (dead hang only)
10 pushups
30 second bridge holds (modified pushup position, elbows and forearms on ground, the rest is a pushup position, keep a flat back through the bridge hold)

Then do the following workout for time:

4 rounds of:

400m run
50 air squats (butt to dynamax ball depth or A2A, open hips completely at the top)

for time.

As always, post times for the workout, and anything else to comments. You guys have been busy lately, I know, but you guys need to carve out some time to workout, or you cats will backslide. Get on it. This workout should take you guys under 15 minutes. The warm up should take you about ten minutes as well. The only wasted rep or exercise is the one you didnt do. Have a great day, talk to you all later.

Monday, July 14, 2008

Many Thanks

So, I was sitting here reading some of the recent postings on the site, and I thought that I would be remiss if I didnt mention a few things, so here goes.

I would like first off, to thank Maj Andrew Thompson, of Crossfit Quantico, for helping me bring this affiliate here at WTBN out of the planning phase. His dedication to organizing and implementing non-profit military affiliates in the Marine Corps have helped quite a number of us get our boxes off the ground, and I am very much in his debt for that.

I would like to tip the hat to the guys and gals of WTBN that have embraced this method of fitness whole hog, and are drinking (and sometime throwing up) the kool-aid on a daily basis. Their individual efforts make me on a daily basis get that extra pullup, or shave those ten seconds off of my last time. Watching and teaching someone through a clean, or a muscle up, or even just to get one good legitimate squat is why I do this. Progress, always progress.

I would also like to thank those that have commented on this blog that are in places other than right here at WTBN. The fact that there are people out there that look up the site on a daily basis and are hitting up the WODs right along side us (in spirit at least) is motivating to say the least. My thanks to you, and my sincerest promise that I will keep it coming if you do.

I would like to also thank my command here at WTBN for embracing functional fitness. Their foresight into the future of fitness in the Marine Corps is truly remarkable, and their willingness to allow myself and some others to "break the mold" of Marine Corps PT (with the help of Coach Glassman, of course) has brought Crossfit to the masses here at WTBN.

And speaking of Coach Glassman, and all that have helped to develop Crossfit and promote over the years. Thanks to you, the pioneers of functional fitness, for bringing what truly is the best and most complete training that I have ever seen to the front of our minds, bodies, and spirits. And giving it all to us for FREE, every day, on the main site. I couldnt thank them enough for all they have given to me.

I hope that what we are doing here at WTBN is something that you guys and gals out there can latch on to and take to the next level. We started small, (about 5 guys), and we are still not putting up huge nubmers like some of the affiliates, but I dont mind. Why? Because we have quality people that come out here that are truly committed to one thing: becoming more fit. And thats what I am here to do, get fit....legitmately fit. Not picture strong, or gym strong, but strong when its my or my buddies life on the line. And thats the way you all should approach it as well, at least in my opinion. So, to those of you that are out there, day in, day out, getting that extra air squat, or getting in from that run 20 seconds quicker than last time, or getting Fran done 30 seconds better than last go around...I say thank you. Thank you for putting the time in to get fit. Talk to you all again real soon.

Here it comes....

A new week brings new challenges. Introducing a new exercise today for most of you. The "L" pullup. Its just that. You do a dead hang pullup with your legs held up perpendicular from the ground, so your body resembles an "L". If you cant hold your legs up (feet together) in an "L", then you can scale it back and do raised knee pullups. (You do a dead hang pullup, and hold your knees up in a tucked position) Try and do them in an L, before you degrade to the tucked position. These are killer for your core. And you guys get more proactice with the handstand pushups as well. Burn through this bad boy and as always, post your times and such to the comments. Hope everything went well. Mr. Hill from Range unit found his way back to the gym today, so he will be doing a 0630 workout with me for the forseeable future. If any of you out there would like to workout at 0630, I will be doing sessions at that time now as well. Here is the workout:

For time:

15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Keep your shoulders active in the hand stand pushups. Do good form on both exercises. Done right, this workout will engage a good portion of your core and upper body, as well as engage smaller muscle groups in your legs to stay in position and stable. I may not be around at munch time for this workout today, as I will be on the range, but there should be no questions on this workout. I will try and see you guys before I leave for the range this morning. Good luck, hope the weekend went well, and I will talk to you all soon.

Friday, July 11, 2008

Friday's Gut Check

Here is Friday's offerring brought to you by Coach Rut. Its a good one.

"Gut Check"

21 KB swings (Big bell)
21 Pullups (Kipping or dead hang)
21 KB swings
21 Burpees
21 KB swings
21 Box jumps
21 KB swings
21 Thrusters (45#, so bar only)
21 KB swings
21 Sumo Deadlift High Pull (65#) (wide base with legs, narrow grip on bar, start in deadlift form, and pull to chin, then back down to ground, thats one)
21 KB swings

For time.

As always, let me know when you plan on working out, and I will come over and go over the WOD and form on the lifts. If you guys need more KB's and boxes, come over and get them from me. This one will take a little while, so make sure you guys are ready. Its called Gut Check for a couple of reasons. One, its going to take some guts to finish this strong, as its a hard workout. Two, because the number of swings will engage your core if you are doing the swings correctly. Either way, its gonna get ya. Have a great workout, enjoy the weekend, and get ready for next week, which will be another great week. Plan on possibly getting wet in one of next weeks WODs, so get some goggles for the pool if you dont have them allready.

Wednesday, July 9, 2008

Thursday's Nightmare

Here is Thursdays workout brought to you by This is the workout I did at the end of last week. Hope you enjoy it, it is one of the harder workouts I have done since I started crossfitting.

3 rounds for time of the following:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps (this rep starts in the hang position, so you will not be starting these reps from the ground) Also, its a power clean, so you do not have to drop into a full squat for these.
135 pound Front Squat, 9 reps (high elbows, good deep front squat)
135 pound Push Jerk, 6 reps (just that, dip, then drive, and get locked out, and shoot the head through the gap.

Scale the weights as needed. I would stay at the 135 for the deadlifts for you guys, maybe go down to 115 or 95 for the power cleans, stay at 135 for the front squats, and maybe 115 or 95 for the push jerks. I will be on leave on Thurs, so hit this up whenever you can, and make sure your guys form stays crisp. I will be back to work on Friday. Enjoy the workout, and make sure you guys get back to posting.


Here is the proof for the t-shirt. The top graphic is for the front of the t-shirt, and will go under the neck of the t-shirt around the collar bone area. The Crossfit WTBN and kettlebell skull will go on the back of the t-shirt. Give me a little time to get the actual digital images back from the graphics guys, and start talking to t-shirt people. Let me know what you think of the design, and if you guys would actually buy it. I am thinking about doing a run of stickers as well. Give me your thoughts.

A little up and down and back and forth...

Here is today's workout brought to you by Capt Croniser via He brought this one to me, and it looks good, so lets do it. Thats how it works around here. I am always up for new ideas, and great workouts, so lets get it done. We will need to bring our rower over to the gym as well, so you can at least work out two at the same time.

Row 500m
10 Deadlifts (225lbs) - Yes, you can do it....
Row 400m
8 Deadlifts
Row 300m
6 Deadlifts
Row 200m
4 Deadlifts
Row 100m
2 Deadlifts

For time. Now, here is the thing. The pace for your row should INCREASE, and not decrease as your legs (the row legs, not your actually legs) get shorter. Yes, you will be getting tired from the Deadlifts, but that last 100m row should basically be an all out sprint to the finish. Your 500m should come in around 2 minutes or less, just to give you a time to shoot for. I will go over row mechanics with you guys before the workout, as well as deadlift form.... Unless I am out on the range working. I will let you know. Have a great workout, and make sure you read the dedication post I put up from yesterday, and REALLY read it.

Tuesday, July 8, 2008


You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.

Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.

While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.

When he finally stood up, he didn’t say a word.

CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.

The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.

What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.

Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.

We want the reward (speed) without the sacrifice (pain).

This is not conscious cowardice. It’s pure out-and-out rationalism. At some point, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.

No sane human being would enjoy such a feeling.

Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.

Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.

Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.

After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.

Sometimes, lying on the floor is its own reward.

This article was origionally penned by Jonathan Gilson from

Crossfit WTBN logo and t-shirts

Just an update for everyone. I will be taking the proofs for our logo and tshirt design over to CVIC this week, to see what we can get worked. Once I get that done and have a digital version ready to send to the tshirt people, I will start getting price quotes, and getting numbers from everyone. Would like to know what types of shirts everyone would want (t, long sleeve, hoodies, etc), and if anyone would be interested in stickers as well. Let me know soonest, so I can start working price quotes. Thats it in a nutshell, when I know more, I will let everyone know.

Back to the grind....

Here is today's... straight from the Crossfit Games.

155lb Squat Clean and Jerk. 30 reps for time.

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

In other words. Do a squat clean, and then while remaining in the rack (high elbows), perform a jerk (either split jerk or standard) and thats one rep. Do 30 reps total for time. 155lb is managable by everyone out there, so give it a go. Post times to comments, and I hope that everyone had a great 4th.

Thursday, July 3, 2008

Your independance from fat

Here is your pre Independance Day WOD. Hit it up, and then enjoy your time off for the holiday. Brought to you by yours truly.

Run 400 m

Clapping pushups (do a pushup, then drive off the ground, and clap hands before returning to earth)

Jumping back squats (put a 45lb bar on your back, and do back squats. when you come up, jump in the air.)

Travelling pushups (do a pushup, then drive off the ground, and using your feet as the anchor point, "travel" in the air to the left for one, and then back to center for two, and then to the right for three, etc)

Frog jumps (jumping squat for distance, also known as a broad jump, but with a squat in it.)

Wide plyo pushups (wide arms, then do a plyo pushup)

Tuck jumps (feet come up to chest)

Reps of exercises are 15-12-9. So, in other words run your first 400m, run through all exercises with 21 reps, then run the second 400m, run through all exercises with 15 reps, run the third 400m, then hit up the last round of all exercises with 9 reps. For time. This is an explosive workout, or plyometric. The pushes and squats and jumps are done with intensity, and explosiveness. Try and get as far off the ground as you can. Take rests as needed, but try and burn through this one fast, as its all pretty much body weight, except for the jumping back squats.

Tuesday, July 1, 2008

Wednesday's WOD

Here is Wednesday's offerring brought to you by Eugene R. Allen from Crossfit Pierce County. SWAT guy, and all around good dude.


21 Deadlift 225# (scale weight as needed, not reps)
21 Hand stand pushups (against wall)
400m run
21 KB swings (red bell)
12 Pullups
400m run
30 Box jumps
30 Wall ball
21 Thrusters 95# (scale weight no lower than 75#, would prefer you all do 95#)
21 Pullups
50 Double unders or 100 single unders (jump ropes)
50 Sit ups

For time.

I will demo all exercises for you guys tomorrow, as usual. I road tested this one Tuesday afternoon, and did it as Rx'd (225#, and 95# respectively) and came in at 24:37. Its a great all around WOD (hence the name) that hits just about every athletic spectrum out there. (strength, speed, endurance, flexibility, etc) Its a great WOD, but depending on how many run through it tomorrow, some staggered starts, or just outright waiting will have to occur until we get the new equipment in. Recommend doing it either at DES gym or at the BN gym, and using some of our equipment for it. Let me know either way.

Burpee hell

This one is brought to you by a guy named Robert Pierce. You will not enjoy this one, but it sure is a fantastic metcon WOD.


Body Blasters (burpee to jumping pullup, down to full extension, then knees to elbows, thats one)
Box jump Burpees (do a burpee, and on the jump portion, jump up to box, hips fully open and stand all the way up you guys can probably use the tables out there for this one)
Belushi Burpees (standard burpee, except do a Belushi...180 jump turn)
Burpee Jacks (do jumping jack instead of standard jump, and in pushup, kick legs out like a jumping jack on the ground)

So, do 21 of all variations, then 15 of all, then 9 for all....for time. Post times and complaints to comments. Enjoy this one!!!