Friday, August 29, 2008

Friday's here...

Here is the workout today from

3-position snatch - 70% x 3 sets is the link for the 3 position snatch. Its basically three snatches, from the floor to overhead (all are squat snatches), from the hang to overhead, and from the high hang to overhead. Do all three as a single rep, and then do sets.

Snatch balance - heavy single; 85% x 1 x 2 is the link for the snatch balance. You start with the bar set up for a back squat, hands in the snatch position. You drop down into the bottom of a snatch, while getting the weight overhead and arms locked out. Work up to a heavy single, then do a set of 2 at 85%.

Pull-ups - 3 x max (deadhang)

ring rows - 3 x 15 (I will explain these)

Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes

Sprint for 250m on the rower, then "jog" for 150m (rest interval). Do that for 7 minutes and log how many intervals you get. Max intervals is the name of the game.

Have a great weekend and holiday. We will resume on Wed after we all get back. If you want to do anything during the holiday, keep it light, and metcon oriented. See you all later in the day for the workout. Make sure to post loads and interval information to comments, as always.


Strength/Metcon hybrid workout

5 rounds for time:

10 135# Overhead squats
400m run

Enjoy this one, if you are doing the hybrid. Keep your form tight on the Overhead squats. Head neutral, high shoulders, elbows turned in, like you are trying to pull the bar apart when overhead. Squat as low as possible (Ass to Ankles preferred) This one is a beast, surprisingly.

Thursday, August 28, 2008

Rest Day.....Or...

Or nothing. Rest. You all need and deserve it. We will hit it up again hard and heavy tomorrow. Do something fun today, or learn something new.

Wednesday, August 27, 2008

Wednesday mess

Here is your Wed workout. if you need to look up any of the instruction videos. I will be around today, so let me know when you guys plan on knocking this one out.

Front squat - 77% x 3 x 5
Snatch pull - 103% x 3 x 3
Rack jerk - heavy single; 85% of single x 1 x 3

For time:
20 KB swings (heaviest bell you can manage)
10 box jumps (mid thigh height at least)
15 KB swings
5 box jumps
500 m row
5 box jumps
15 KB swings
10 box jumps
20 KB swings

Pull your weights from last week for the percentages for this week. Good form, and work on the speed on the pull on the Snatch pulls. As always post loads/times to comments.


Strength/metcon hybrid workout:

21 225# Deadlift
21 Ring dips (sub a 3:1 ratio if no rings) (start with strict dips, then degrade to jumping ring dips if needed)
15 225# Deadlift
15 Ring dips
9 225# Deadlift
9 Ring dips

For time.

Tuesday, August 26, 2008

Get it on Tuesday

Here is todays workout from

Muscle snatch - heavy single (Work up to a heavy single, at least 5-7 sets between 1-3 reps till you get to your heavy single. I will go over the finer points of this today.

Power clean + push jerk - 75% (of power clean) x 2 x 3

3 rounds for time of:

10 Squat Clean + lunge each leg while in the rack - 50% BW (do a squat clean, stand up, then lunge left, and lunge right, thats one)
20 kipping pull-ups

Make sure you guys are doing all the exercises correctly. If you are working out at 1130 again, I can go over a few things before I have to leave for an appointment. Post loads and times to comments as always. Have a great day!


Strength/METCON hybrid workout:

For time:

12 135# Thrusters
30 Wall ball (20# ball)
9 Hand stand pushups (full range of motion)

9 135# Thrusters
40 Wall ball
6 Hand stand pushups

6 135# Thrusters
50 Wall ball
3 Hand stand pushups

Monday, August 25, 2008


As of this morning, the t-shirts have been put on order with the company I am working with. I am being told that they will start working on the shirts next week, once they get the shirts shipped to them from the t-shirt company. As soon as I get them, I will get them seperated out, and I will notify you all when you can come and pick them up. Think in the neighborhood of two two and half weeks.

Mondays strength day

Here is todays workout.

Back squat - 85% x 3 x 5
Clean deadlift - 115% (of clean) x 3 x 3
Push press - 83% x 4 x 5
Chin-ups - 3 x 10 (weighted if needed)
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 (Use a 10 or 20# dynamax ball for your weight) is the link for the explanation of the Russian twist.

This is week two of our strength programming. Hopefully you guys will start seeing some gains here soon. Keep the form on all exercises clean and crisp, and keep the loads as heavy as you can do them for the prescribed sets and reps. I will be around today, so let me know when you guys want to work out, and I will come over and work out with you guys.
AND FOR THOSE OF YOU WHO HAVE BEEN ASKING FOR SOME STRENGTH/METCON HYBRIDS, here you go. Enjoy it. This one is a smoker. Read the explanation about it and you should have no questions.

Taking on "The BEAR"
The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting weight is 65#, and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.

This is the complex to be completed:

Power Clean
Front Squat
Push Press
Back squat
Push Press

You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads. Post loads to the comments, and have a great time with it. I love this workout, and it will WEAR YOUR GRIP OUT! is the link to see the video of this workout, compliments of ENJOY!!!

Friday, August 22, 2008


Here is Fridays workout. I am on leave for today, so I will not be here. Go to and click on the exercise demo link at the top of the page, and look in weightlifting link (or the other ones) if you have questions on any of the lifts. Have a great Friday, post your weights and times to comments, and I will see you all on Monday.

Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3 (LOOK THESE UP!!!)
Overhead squat - heavy single; 85% of single x 2 x 3
Chin-ups - 3 x 12 (add weight if needed) (These are specifically chin ups, so just do chin ups)

4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks
Post numbers and questions to comments.

Have a great workout, and I will see you on Monday. Enjoy your rest weekend.

Thursday, August 21, 2008

Rest day or....

Its a rest day in our cycle. Or.... you can do a metcon workout today. Its your choice. If you want to do a metcon, hit this one up from


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (Big bell)
12 Pull-ups

Thats about it. Pretty straight forward and simple today. I will be catching up with you guys and doing day three of the cycle today, what you guys did yesterday. Like I said, you guys can hit up a metcon workout today like Helen, or you can take a rest day. Your choice. If you do a workout, make sure you post times to comments. Have a great day.

Wednesday, August 20, 2008

Keeping up with the "New" stuff


There are a couple more "new" lifts that you are guys are doing today. I will explain them as best I can, and you guys will take it from there. I will be around only until about 1230, so if you guys are going to work out, and want some input from me, it will have to be before that. This is day 3 of the cathletics cycle. Here it is:

Front squat - 73% x 3 x 5 (bar is set in the rack position like when you receive a clean, and then squatted. You will do about 73% of what you can back squat for three sets of 5. Start with a conservative weight here guys, this is an akward movement if you arent accustomed to it. High elbows in the rack are VERY important for this lift. Other wise its a straight squat. is a link to view the front squat.

Snatch pull - 100% x 3 x 3 (set up for a snatch, and just do the pull from the floor to the point where you pull your shoulders up right before you "turn over" the weight to receive it overhead. Elbows slightly bent, shoulders high, and on the balls of your feet. Thats the pull. If you dont know your 100% weight, stick to around 135#.) is a link to view the Snatch pull.

Rack jerk behind neck - heavy single; 85% of single x 1 x 3 (all this is is a jerk that you do from the rack. is the link for the rack jerk. The only difference is you are going to take this off the rack behind your neck like a squat, and perform the jerk that way. Getting fast, getting UNDER the bar, and locking it out is the name of the game. You will WORK up to a heavy single with as many 1 rep sets as needed until you get to your heavy single. Do your heavy single, and then do 3 reps of 85% of your heavy single weight.)

Then do the following light metcon as fast as possible, with good form.

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW - We dont have SANDBAGS obviously, so substitute 50% BW Power cleans with the barbell. is the link for the power clean, in case you dont remember how to set up for it.

Again, as you guys have questions, feel free to ask. After talking with some of you yesterday, you all did the Muscle snatch wrong, and ended up doing more of a snatch press. No worries, we will correct that for next time. Sorry that I have been out of pocket for the last few days, I have been dealing with my day job... If you guys can work out around 1100, I could help you guys out today. I am still a day behind in the programming, so I have to squeeze yesterdays workout in today before I take off as well.

***All programming and video links are courtesy of catalyst athletics. just to give credit where its due. ***

Tuesday, August 19, 2008

Day two- new skills

Here is the workout for today. There are two new exercises that you guys have not done before. The muscle snatch and the tall clean. These exercises are complimentary exercises to the snatch and clean, and are worked to add strength to those exercises. You guys will need to go to and look up the videos for these exercises, as I will be at the range still, and not able to show you guys the exercises. is the link for the tall clean, and is the link for the muscle snatch. Other than those, you guys know the rest.

Muscle snatch - heavy single

Tall clean + push press + push jerk - 50% (of clean) x 2 x 4

3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +

Make sure you guys go to the website I posted above or hit those link for the exercise explanations and videos. If the links are not working, just go to and go to the exercise demo link, and look under weightlifting, and click the links for the tall clean and the muscle snatch. You guys will have no problem figuring out how to do the lifts by watching the links. If you cant get to the links, a muscle snatch is where you start out down over the bar in your normal snatch grip. You snatch up the weight, but the third pull is completed by "muscleing" up the bar to the overhead position- this builds strength in that transitional position. The tall clean is basically started in the hang, and then perform a standing clean. You go right from the hang, and drop into a snappy squat clean. Stand up, and finish the lift. On the muscle snatch, you will work up to a weight that you can do only once, so you will do a few reps until you move the weight up to a heavy single. Its up to you how many it takes to get to that heavy single weight. With the tall cleans complex, you will do 2 sets of four of a tall clean, immediately followed by a push press, immediately followed by a push jerk. 50% of what you can clean. Then follow that up with the metcon WOD that is posted after. Post your weights and times to comments as always. Have a great workout, and make sure you get some practice or stick work in before you start the muscle snatches and tall cleans, and watch the videos!

Monday, August 18, 2008

Start of new cycle


Here is day one of the new cycle. There is no skills here that you dont allready know, so you can go ahead and do these without me. I will have to do the workout when I get back off the range. Take your time, and do them right. And these will be percentages of weights, so thats why we did a total the other day, so you can do percentages based off your 1rm. Anyway, here is the workout from They also have an awesome exercise demo section if you cant think of how to do a lift. Anyway, here it is.

Back squat - 83% x 3 x 5 (83-85% of your 1rm for back squat 3 sets of 5 reps)
Snatch deadlift - 110% (of sn) x 3 x 3 (Do a deadlift with a snatch grip, at least bodyweight plus)
Push press - 80% x 5 x 5
Pull-ups - 3 x 10 (add weight if needed) (deadhang only as many breaks as you have to to do 3 sets of 10)
Weighted sit-ups (DB or plate behind neck) - 3 x 10 (can do with an ab mat, or anchored)
Lateral planks - 3 x max (side plank holds for time)

You can go to the cathletics website and look at the comments section if you have questions, but todays is pretty straight forward. We are working a strength cycle, that will have some metcon in there. No worries. This cycle will be working on strength and speed. We will get there. You gotta crawl before you can run. Post your loads to comments as always, and let me know what you think of the program.

Friday, August 15, 2008

Rest, Rest, Rest...

Listen up guys and gals.... We will be starting a new 16 week cycle on Monday that will consist of almost the same template that we have been doing for the last 3 weeks. The change will be that the strength days will consist of O-lifts and light metcons, instead of slow lifts. Take today, Sat, and Sun to get your body rested, as the new program will be tough on your bodies, especially until you get used to it. We will be doing O-lifts and light metcons pretty much every day, with a Crossfit Metcon WOD in there every now and again. We are going to concentrate on getting some speed behind that strength we have been working on. So, have a good rest, let your body recoup, and we will hit it up starting on Monday. Plan on doing some skills on the lifts prior to doing the WODs. Have a great weekend, and I will see you all on Monday. I have classes on Monday and Tues with the Gunners, so I may delay the start of this program until Wed. If I do that, we will have Crossfit WODs posted for Mon and Tues.

Thursday, August 14, 2008

Thusday's pain train

Here is today's WOD. Scale weights as needed, and take it easy with the GHD situps, there is allot of them. I will be busy with a course for the next couple of days, so I probably wont be working out with you guys. Just make sure you guys do a good active stretch, keep good form on all the exercises, and make sure to post your times to comments. Oh yeah, and BRING ME YOUR MONEY! Have a great WOD, talk to you all later.

For time:

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps (scale weight if needed)
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Wednesday, August 13, 2008


Here it is. Its even the Main Page WOD for today.... How good am I? Anyway, follow this link, and read about the total here from the Crossfit main site.

I will go over the finer points of the total today when we do it. This is a 1rm day. You get three attempts per exercise for your 1rm. Shoulder Press, Squat, and Deadlift. Let me know what time you guys want to do this. The reason we do a total is so that you can accurately gauge not only your starting weights for certain exercises, but to also gauge your progress. Lets get it done today, and BRING ME YOUR MONEY. AND GREEN I NEED A BY NAME LIST FOR EVERYONE YOU SUBMITTED TO ME, please. Thanks. And as always, make sure to post your totals to the comments.

Tuesday, August 12, 2008

T-shirt pricing

Guys and gals,

Here is the t-shirt pricing. The price includes the t-shirt, design fee, screen setup fee, color change, and shipping. These normally cost alomst twice what we are paying, but since we are a non-profit affiliate, we are getting them at cost. This is what NEEDS to happen... By NO LATER THAN Friday 22 AUGUST I need everyones money in cash or personal check made out to me for the ENTIRE amount of your purchase. No backing out at this point either. The per unit price is fixed from spreading out the amount of everything to everyones order. Here is the pricing, so you can figure out what you need to give to me. Once I get EVERYONES money I will put the order on my credit card, and we should have the order within two weeks. Here is the breakdown:

T-shirts: 11.00 per shirt (I put down 10.00 yesterday by mistake)
Long sleeve: 13.00 per shirt
tank tops: 10.00 per shirt
hoodies: 20.00 per shirt

No new orders will be taken at this time. Sorry guys. If you didnt order, or get a chance to, we can possibly work out another order after this one is done.

I cant stress enough how important it is for all of you that rogered up for shirts to get your money to me by next Friday. I would prefer earlier than that, but Ill give you guys until next Friday. If you bow out of a purchase you allready told me you were going to buy, it will screw up the entire process, as the pricing was set per unit. So dont screw your buddy. Come see me here at the shop and drop off your cash or check to me. I have the breakdown of what everyone ordered by person except for what Green gave me. From Green all I have is numbers, so I hope you have the breakdown per person. Thats it. Hope you all had a good workout, and I will see you all tomorrow.....For the TOTAL!!!! Be ready.

You choose Tuesday

Today is your choice for what you want to do for a WOD. I would advise keeping another light day for today. We are in need of some recooperation from last week, and we need to keep it light in aniticipation of the total. So, hit up something that you want to, but keep it light, and I will see you guys on Wed. I will be out of pocket today conducting training with Snipers. We need to make sure we get the little things done in the gym, and get those keys distibuted to those that are going to be keyholders, as well as get the inventories up and all that. Keep it up guys, we are doing really well, and the workouts are proving it.

Sunday, August 10, 2008

For Monday

I will not be around Monday, as I will be attending a unit function all day. So, no total today. Thats ok, if your guys lats and shoulders feel anything like mine still do here on Sunday, you are going to need this..... A REST DAY. Yes, thats right. If you really HAVE to do something, I would say do nothing more than a 5K, and thats it. Me, I am taking the rest day in anticipation of the Crossfit Total that we are going to be doing. I will see you all on Tues. REST.....

Friday, August 8, 2008

Putting the glaze on the ham

Its Friday, so its time to "glaze the ham", or finish this weeks process, however you want to look at it. Here it is: (You know its a MEBB day)

5x5 Shoulder Press

Finishing set of 5 should try and be 5# heavier than last weeks attempt. Although, this week has been rough, so if its not, dont be too dissapointed. Take it as it comes, one set at time, and let the body set the pace.

After 5x5, complete the following for time:

3 rounds of:

5 L-pullups
10 Handstand pushups
15 burpees

Rest well this week, you have earned it...most of you. Get ready for a Crossfit Total next week early. I will go over the protocol for the total when we do it. It will be 1rm time!!! Be ready. Have a great weekend. As always, post loads, times to comments, and let me know when you guys want to work out.

Also, GREAT JOB by all yesterday getting the new box together and ready for WOD's. That place is AWESOME!!! It really is a great setup, and we couldnt really have it much better.

Thursday, August 7, 2008

Time to hit it up

Here is todays WOD, brought to you by Enjoy this one. Make sure to do this WOD with the Dumbells, (dont sub a KB) as its an entirely different stimulus with a Kb, and I want you guys to give the DB snatches a go.

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

For time.

As always, post times to comments. Let me know when you guys plan on doing this, and I will do it with you. I will also go over the finer points of the DB snatch with you guys as well. And by the way, thats a squat snatch. Have a great day.

Wednesday, August 6, 2008


I am back from leave. Glad to see that you all stuck to the WODs. Today is ME Legs. So here it is:

5x5 Back squat

Post loads to comments. Try and get 5-10 # heavier than last week while still maintaining good form. Then for time:

3 rounds:

10 pushups
15 crosschops (red bell)
15 GHD situps
1 min jump rope

For time. Post times to comments.

Great to be back. Hopefully the gym is coming along. Look for a CrossFit Total coming up next week.