Sunday, October 31, 2010

Mon. 11-1-2010 WOD

Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups




















WOD:
Superset front squats & deadlifts together.
(12, 10, 8, 6, 4)
Men 95-135, Women 65-95

Front Squat

Deadlift


Then Complete 3 Rounds:

20 Tire Flips

10 each leg Weighted Step Ups

20 MB Burpee Wall Ball Shots

OH Plate Carry to Stevie Tomato’s & Back (45/25)


RidgeWOD:
Back Squat with Bands: Work up to 80% 1RM - 1 x 10, 1 x 8, 5 x 5, 3 x 3

Auxiliary Work:
* 3 x 10 Barbell Box Step Ups - 90 seconds rest between sets
* KB OH Lunge - 3 x 10 Each Leg

Couplet: Not Timed...5 Rounds
10x HEAVY KB Swing
10x Sitting on 12" Box Jump to a 30" Box

Friday, October 29, 2010

Sat. 10-30-2010 Boot Camp

Work in teams of two to complete WOD:


















20 Ring Push Ups (Advanced feet elevated on bar)


Back Pedal to 41 & Back

40 GHD Hypers


Farmers Carry to 41 &Back (KB’s or DB’s Men 40+, Women 20+) each hand

60 Lateral Burpee Hops (30 per side)


Run 400 m.

80 Squat Jumps


Row 400m.

100 weighted sit ups


Run 1 mile

Thrs. 10-28-2010 WOD

Warm Up:


Light Jog

Fast Jog

Run

Lateral Lunges

Forward Lunges

Leg/Hip/Calf Stretches

















WOD: Two teams compete. Most rounds in 30 min. WINS!

Tire Flip Down & Back (100’ total)

Sprint 200 m.

Row 200 m.


RidgeWOD:
TABATA: 5 Rounds 30 seconds on, 20 seconds off
1. Double Unders
2. GHD Sit Ups
3. KB Swings
4. Seated on a 12" Box Jump to a 30" Box
5. Ring Rows

Durability: PRACTICE Muscle Ups

Thursday, October 28, 2010

Fri. 10-29-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Pole Deadlift + Shrug Pull

Pole Deadlift High Pull

Pole Clean

Pole Clean N Jerk

















WOD: KB Clean N Jerks

Beginner/Intermediate Practice Light (6- reps then rest 1-2 min.-repeat for 30 minutes)
Advanced Heavy: 10 Rounds

5 CNJ’s each arm + 5 Ring Rows + 5 Push Ups (Feet Elevated)


RidgeWOD:
AMRAP CENTRAL

7 Minute AMRAP
7x 30# DB Burpees
14 Calorie Row
***1 Minute Rest***
7 Minute AMRAP
7x Pull Ups
14x Donkey Kicks
***1 Minute Rest***
7 Minute AMRAP
7x 40# KB Snatch
14x Sit Ups

Tuesday, October 26, 2010

Wed. 10-27-2010 WOD

Warm Up:


Shoulder Stretches

Push Ups

MB Chest Passes
















Core Lift: Shoulder Press

10 x 50%, 8 x 65%, 6 x 75%,

5 x 80%, 2 x 4 x 85%



WOD: AMRAP in 15 min.

10-KB Thrusters Each Arm (HEAVY)

10-KB Plank Rows


RidgeWOD:
Skill/Strength: 1x Squat Clean Thruster on the minute for 12 minutes (increase weight as necessary)

WOD: USA vs. Australia
3 Rounds for Time...
10x 135# Thusters
10x Burpees

Durability: Run 1 Mile

Local “Warriors” Raising Money for Our Kids

Local “Warriors”
Raising Money for Our Kids!


The first annual Weekend Warrior Fitness Challenge was a success!! Thanks to our members and friends for coming out this past Saturday October 23rd, having a great time and supporting the kids in Thoroughbred Youth Athletics. Through your sweat and hard work, our kids can carry on the tradition and get PRs (personal records) no one would have thought possible! We’re making a difference in our community!




















All natural sports drinks were provided by our friends at Title Sports Drink. You gotta try this stuff! Really tasty and 100% all natural/low sugar!


Wings and pizza were provided by Stevie Tomatoe’s Sports Page. We can’t tell you how good wings are after a mind-bending workout!

Thanks guys! We worked up a thirst and an appetite, believe us! Support from our sponsors is crucial and you guys were awesome in hooking us up with fuel!

100% of the proceeds for this event goes to help local youth engage in Crossfit programming, both at our facility and through our outreach program. We’re building a one-of-kind program for a generation of one-of-kind athletes! We’re leading by example and loving every burpee-filled minute of it!
















Thanks again to everyone!

Yours in health – the TBYA Staff








Monday, October 25, 2010

Tues. 10-26-2010 WOD

Warm Up:


Shoulder Stretches

Squats

High Knees

Light jog 60 yrds

Run 60 yrds

Lat. Shuffle 60 yrds

Leg/Hip/Calf Stretches

















WOD: Two Teams

Men on one team & women on another team.



KB Shuttle Run 25, 30, 35, 40

5 Rounds per person



Then complete:

Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.

Row 5000 m.


RidgeWOD:
Skill/Strength: Sumo Deadlift - 2x reps on the minute for 10 minutes (increase weight as desired)

WOD: 4 Rounds
30x Hand Release Push Ups
20x 95# Sumo Deadlift High Pulls
1x 15 ft. Rope Climb

Sunday, October 24, 2010

Mon. 10-25-2010 WOD

Warm Up:


Shoulder Stretches

Squats

DL

Clean



















Core Lift: Front Squats

10 x 50, 8 x 60%, 6 x 65%, 4 x 75%, 2 x 2 x 80%



WOD: BURPEE- KAREN-150 Wall Ball Shots

Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.

1st team finished wins!

Friday, October 22, 2010

Sat. 10-23-2010 Weekend Warrior Fitness Challenge

NO BOOT CAMP TODAY!

Come join us for the Weekend Warrior Fitness Challenge.
Help support our local Lee County youth with this incredible fundraiser.
100% of all proceeds will help to benefit the Thoroughbred Youth Athletics 501c3 non profit program.

$40.00 to enter

See the flyer below for more details
or call Jeremy Barnett at 239-851-3940.


Thursday, October 21, 2010

Fri. 10-22-2010 WOD

NOTICE: NO BOOT CAMP THIS SATURDAY!

Come join us for the Weekend Warrior Fitness Challenge.
Help support our local Lee County youth with this incredible fundraiser.
100% of all proceeds will help to benefit the Thoroughbred Youth Athletics 501c3 non profit program.

$40.00 to enter

See the flyer below for more details
or call Jeremy Barnett at 239-851-3940.




Warm Up:
Squats x 10

Lunges x 10 each leg

Lateral Lunge x 10 each leg

Push Ups x 10

Pull Ups x 10

Jump rope x 100


WOD: 3 Teams Compete—Timed!

3 Rounds per team member

Row 500 m.

Run 1 mile


RidgeWOD: Hybrid Week
Warm Up: Run 400m. 5x Frog Complex 75# (Squat Clean Thurster, Back Squat Thruster).  

Strength: Attempt to Complete Rounds Without Coming Off the Bar
3 Rounds Not for Time
3x Weighted Pull Ups (w/ DB between legs)
4x Strict Pull Ups
5x Kipping Pull Ups

WOD: 3 Rounds of 8 Minute AMRAPS - Rest 3 Minutes Between Each Round
5x 95# Squat Cleans
10x Double Unders
15x 50# KB Swings




Wednesday, October 20, 2010

Thrs. 10-21-2010 WOD

NOTICE: NO BOOT CAMP THIS SATURDAY!

Come join us for the Weekend Warrior Fitness Challenge.
Help support our local Lee County youth with this incredible fundraiser.
100% of all proceeds will help to benefit the Thoroughbred Youth Athletics 501c3 non profit program.

$40.00 to enter

See the flyer below for more details
or call Jeremy Barnett at 239-851-3940.



Warm Up:
Shoulder Stretches

Squats

OH Squats

DL


Strength: 80% Sump Deadlift

5 x 50%, 12 x 60%, 10 x 65%, 8 x 70%, 6 x 75%, 3 x 5 x 80%


WOD: Partners Training (One partner works while the other rests, then switch)

20, 18, 16, 14, 12, 10 (90 reps each exercise) Timed!

BB SDLHP (95/65), KB or DB Plank Rows (Total reps are divided between each arm)


RidgeWOD: Hybrid Week
Warm Up: Plyo Drills.

Strength: Sumo Deadlift - 5 x 50%, 12 x 60%, 10 x 65%, 8 x 70%, 6 x 75%, 3 x 5 @ 80%

WOD: 3 Rounds for Time...
15x 135# Hang Cleans
15x Burpees

Durability: 15-20 Minutes - Mobility Work

HCG Diet Dangers – Side Effects of HCG Drops and Injections

Tuesday, October 19, 2010

Wed. 10-20-2010 WOD

NOTICE: NO BOOT CAMP THIS SATURDAY!

Come join us for the Weekend Warrior Fitness Challenge.
Help support our local Lee County youth with this incredible fundraiser.
100% of all proceeds will help to benefit the Thoroughbred Youth Athletics 501c3 non profit program.

$40.00 to enter

See the flyer below for more details
or call Jeremy Barnett at 239-851-3940.



Warm Up:
Shoulder Stretches

MB Chest Passes x 20 each

MB OH Passes Kneeling x 20 each

MB Rotational Slams x 20 each side

Burpees x 20


Core Lift: Bench Press 80%

10 x 50, 8 x 60, 70 x 6, 5 x 5 x 80%


WOD:

3 Rounds: 19, 17, 15 (51 reps total each exercise)

BB Thrusters (95/65), Pull Ups or (ring rows- double reps) , Push Ups


RidgeWOD: Hybrid Week
Warm Up: 15x-10x-5x
Pistols (One-Legged Squats on Each Leg)
Hindu Push Ups

WOD: 3 Rounds for Time
Run 1 Mile
15x GHD Sit Ups
15x GHD Hypers
Row 2000 Meters

Monday, October 18, 2010

Tues. 10-19-2010 WOD

NOTICE: NO BOOT CAMP THIS SATURDAY!

Come join us for the Weekend Warrior Fitness Challenge.
Help support our local Lee County youth with this incredible fundraiser.
100% of all proceeds will help to benefit the Thoroughbred Youth Athletics 501c3 non profit program.

$40.00 to enter

See the flyer below for more details
or call Jeremy Barnett at 239-851-3940.


Warm Up:
Light jog

Fast jog

Run

Lateral Shuffles



WOD: Team Work

5 Rounds for Time...

Row 100 m.

Plank Walk down room & back

Jump Rope x 100

OH Plate Carry to Back Side of Stevie Tomato’s & back


RidgeWOD: Hybrid Week
Warm Up: Row 500m. 2 Rounds Barbell Complex (Light)

Stength: Bench Press - 10 x 50%, 8 x 60%, 6 x 70%, 5 x 5 @ 80%

WOD: for time...
25x Bench Press (75% of 1RM)
100x Sumo Deadlift High Pull (75#)

Durability: Collect 3 Minutes of 1. Hollow Rock 2. L-Sits

Sunday, October 17, 2010

Mon. 10-18-2010 WOD

NOTICE: NO BOOT CAMP THIS SATURDAY!

Come join us for the Weekend Warrior Fitness Challenge.
Help support our local Lee County youth with this incredible fundraiser.
100% of all proceeds will help to benefit the Thoroughbred Youth Athletics 501c3 non profit program.

$40.00 to enter

See the flyer below for more details
or call Jeremy Barnett at 239-851-3940.






Warm Up:
Shoulder Stretches

Squat

DL

Cleans


Core Lift: Back Squat 80%

10 x 50, 8 x 60, 70 x 6, 5 x 5 x 80%


WOD:

Barbell Complex:

3 Rounds-- Men 65-95/ Women 45-65:  5 reps each

Burpee Clean, Front Squat, OH Squat, Front Squat--- Repeat


RidgeWOD: Hybrid Week
Warm Up: 10 minutes Plyo Drills.  PVC Work (25x Each - Press, OH Squat, Dislocators)

Strength: Front Squat - 10 x 50%, 8 x 60%, 6 x 70%, 5 x 5 @ 80%

Work Capacity/WOD: for time...
100x HEAVY KB Front -or- Goblet Squats
*Every time you set the kettlebells down you must complete 25x situps*

REST 5-7 Minutes

Durability: Run 1 Mile For Time

Friday, October 15, 2010

Saturday, 10-16-2010 Boot Camp

Fight Gone Bad!!!


Person with the highest score
WINS a FREE 1-Hour Massage

3 Rounds w. 1 Minutes Rest between...

1. Push Press

2. Box Jump

3. Wall Ball

4. SDLHP

5. Calorie Row

Thursday, October 14, 2010

Friday, 10-15-2010


NOTICE: 
CrossFit would like to invite you to Osakas Japanese Steak House this Friday night at 7:00pm.
Osakas is located off of San Carlos Blvd. near Kelly Rd. and the Target Shopping Plaza.
16078 San Carlos Blvd Fort Myers, FL 33908-3303 - (239) 489-2414

We will be saying a sad fairwell to Emilio Elizalde as he is moving to California next week. We wish him a safe trip and a happy new start Cali.

On a happier note we will also be saying Happy Birthday to Darian Barnett as he turns 17 this Saturday.

Come out and join us for good food and fun times! Please call Osakas ahead to RSVP.

P.S. We will not have the scheduled 5:30pm class this Friday due to our CrossFit night out. The gym will be open should you choose to come in and train on your own. Coaches will not be available.

Hope to see everyone there,
Jeremy Barnett







Warm Up:

Squats

OH Squats

DL

Cleans

Run 800m


Strength: Work up to 75% Deadlift

5 x 50%, 12 x 60%, 10 x 65%, 8 x 70%,


WOD:

4 Rounds NOT Timed...

6x DL @ 75%

15x Wall Ball Shots


RidgeWOD: 1RM Testing Week
1RM Shoulder Press


Warm Up: PVC Warm Up - Upper Body/Shoulder Focus. 3 Rounds: 5x Dips, 5x Push Ups



WOD: For Time
Run 400m.
Complete 3 Rounds of...
5x Manmakers (w/ dumbbells, plank row each arm, squat clean thruster, lunge each leg, return and repeat)
10x Lateral Burpees over barbell/jump rope/hurdle (your choice)
Run 400m.

Wednesday, October 13, 2010

Thursday, 10-14-2010 WOD


NOTICE: 
CrossFit would like to invite you to Osakas Japanese Steak House this Friday night at 7:00pm.
Osakas is located off of San Carlos Blvd. near Kelly Rd. and the Target Shopping Plaza.
16078 San Carlos Blvd Fort Myers, FL 33908-3303 - (239) 489-2414

We will be saying a sad fairwell to Emilio Elizalde as he is moving to California next week. We wish him a safe trip and a happy new start Cali.

On a happier note we will also be saying Happy Birthday to Darian Barnett as he turns 17 this Saturday.

Come out and join us for good food and fun times! Please call Osakas ahead to RSVP.

P.S. We will not have the scheduled 5:30pm class this Friday due to our CrossFit night out. The gym will be open should you choose to come in and train on your own. Coaches will not be available.

Hope to see everyone there,
Jeremy Barnett







Warm Up:

Shoulder Stretches

Squats

Jog 4 x

Run 4 x

Lateral Shuffles x 2

Leg/ Hip/Calf Stretches


WOD:

Team Row for a total of 500 Calories

Every Team Member rows for 1 minute then completes:



Plank 1 min

10 MB Trunk Rotations

10 Sit Ups


RidgeWOD: 1RM Testing Week
1RM Deadlift


Warm Up: 2 Rounds Barbell Complex (5x DL, 5x Hang Clean, 5x Push Press, 5x Back Squat without putting bar down). 2x 25m. Sprints.



WOD: 5 Rounds for Time...
7x 185# Deadlift
21x KB Goblet Squats
200 m. Row

Durability: Collect 2 minutes of each of the following...
Hollow Rock
L-Sits
Plank



Tuesday, October 12, 2010

Wednesday, 10-13-2010 WOD

NOTICE: 
CrossFit would like to invite you to Osakas Japanese Steak House this Friday night at 7:00pm.
Osakas is located off of San Carlos Blvd. near Kelly Rd. and the Target Shopping Plaza.
16078 San Carlos Blvd Fort Myers, FL 33908-3303 - (239) 489-2414


We will be saying a sad fairwell to Emilio Elizalde as he is moving to California next week. We wish him a safe trip and a happy new start Cali.

On a happier note we will also be saying Happy Birthday to Darian Barnett as he turns 17 this Saturday.

Come out and join us for good food and fun times! Please call Osakas ahead to RSVP.

P.S. We will not have the scheduled 5:30pm class this Friday due to our CrossFit night out. The gym will be open should you choose to come in and train on your own. Coaches will not be available.

Hope to see everyone there,
Jeremy Barnett




Warm Up:

Jog 4x

Run 4x

Lateral Shuffles 2x

Leg/ Hip/Calf Stretches



WOD:

3 Rounds:

5x HSPU (or 10 Push Ups w/ feet elevated)

5x Sprints



AMRAP 25 Minutes

4x Curtis P: hang power clean, push press, back squat, back press, and repeat (65/45#) (or hang power clean, front squat, push press)

5x KB Snatch (or 5 KB Swings) each arm

6x Hindu Push Up



…if you still have time:

Run 1 Mile (800m or 400m)


RidgeWOD: 1RM Testing Week
Warm Up: Plyo Drills.  PVC Work: 20 reps each exercise - Press, Back Squat, OH Squat, Hang Clean Dislocator

"Death by Pull Ups" - continuous clock, 1 rep the first minute, 2 reps the second minute, 3 reps the third minute and continue until you are unable to finish the necessary amount.  Partition the sets as needed within the minute.

WOD: 20 Minute AMRAP
4x One Arm KB Thrusters (each side)
8x Ring Dips
12x Sit Ups
16x Double Unders

Durability: Run 1 Mile


Monday, October 11, 2010

Weekend Warrior Fitness Challenge



5K Run Route


16.82 Mi. Bike Ride

Tuesday, 10-12-2010 WOD

Warm Up:
Shoulder Stretches

TGU



WOD:    Team Work

5 Rounds for Time...



30x KB Swing

10x Pull Ups

Row 500m.



…then complete:

Chipper at Slow and Steady Pace

25x DB/KB Floor Press

100x Push Ups

10x Rope Climbs or 100 x Ring Rows



…if you still have time complete:

100x Crunches

100x Bicycle Crunches


RidgeWOD: 1RM Testing Week
Warm Up: Run 800m. 2 Rounds of Cindy (5x Pull Ups, 10x Push Ups, 15x BW Squats)

1RM Bench Press

WOD: 5 Rounds for Time.
10x KB Swings
20x 24in. Box Jumps
30x Push Ups

Durability: 5 x 10 Toes to Bar

Sunday, October 10, 2010

Monday, 10-11-2010 WOD

Warm Up:

Run 1 Mile



WOD:

Barbell Complex:

3 Rounds w. 95/65#:

5x deadlift
5x hang power
5x push press
5x front squat



then complete…:

50x - 30x - 20x

6 Front Squats (75%) each round

Burpee

Run 400 m after each round



if you still have time complete…:

6 Rounds Tabata Sit Ups (20 sec on 10 off)


RidgeWOD: 1RM Testing Week
Warm Up: Range of Motion Drils.  5 Minute Plyometric Warm up - mix and match.

1RM Squat Test

WOD: For Time
Walking Lunges 100m.
10x Jumping Squats
Walking Lunges 80m.
20x Jumping Squats
Walking Lunges 60m.
30x Jumping Squats
Walking Lunges 40m.
40x Jumping Squats
Walking Lunges 20m.
50x Jumping Squats

Durability: 6 Rounds of Tabata Sit Ups (20 seconds on, 10 seconds off)



Friday, October 8, 2010

Sat. 10-9-2010 Co-Ed Boot Camp

10, 9, 8 for each exercise!


800m Run

Lunges

Plank Rows each side

Weighted Sit Ups

800m Run

Lateral Jumps over Jump Rope each side

Superman

Row 200 m.
Jump Ropes 100

Only 22 Days Left!

Only 22 Days Left to sign up for the Weekend Warrior Fitness Challenge.

Don't wait. RSVP your spot today!


                           Click flyers below for more details.



Thursday, October 7, 2010

Fri. 10-8-2010 WOD

Warm up:


Shoulder Stretches
DL
Front squats
Thrusters

Core Lift:
Conventional Deadlift

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%



WOD:
AMRAP’s in 20 Minutes


10 SDLHP’s (75#/55#)

10 Squats

10 Push Ups

10 Sit Ups


RidgeWOD: Sealfit Week
"Commitment"

Warm Up:
Plyo Drills
100x PVC OH Squats
Run 800m.
Strength: Work up to 3RM Deadlift
Stamina: 4 Rounds NOT Timed...
3x DL @ 80% 3RM
15x Wall Ball Shots


Understanding and Practicing Paleo Nutrition

Understanding and Practicing Paleo Nutrition

Paleo nutrition, or the Paleolithic diet, refers to the practice of consuming only foods and beverages that would have been available to hunters and gatherers during the period between 2.5 million and 12,000 years ago. The diet operates on the basic premise that you shouldn’t eat or drink anything that wouldn’t have been harvested or killed by “cavemen” in the Paleolithic era. This extends to eating behavior, meaning that meals shouldn’t be scheduled. Hunter-gatherers obtained food as their needs dictated and planned only somewhat in advance, if at all. Eating in preparation for hunger pangs was practiced, but true adherence to the Paleo diet means eating when hungry and drinking when thirsty.

Paleo Foods and Beverages

Think about everything you’ve ever assumed about hunter-gatherers and what they might eat. Vegetables, fruits, eggs, tree nuts, wild game, shellfish, fish, mushrooms, and roots are all on the list, along with water to drink. Herbs and spices can be introduced to flavor your food and to make tea. You can also use oils as long as they’re made from fruits (like olives) or tree nuts, and coconut water makes a healthy Paleo beverage.

What’s not included is the long list of foods that became available with the advent of agriculture and animal husbandry in the Neolithic era. This means that you should avoid anything made with grains, dairy, potatoes, beans, legumes, sugar, salt, and any artificial foods and beverages. Seeds should also be avoided because they were an impractical source of food as compared to other, more efficient hunting and gathering processes.

Best Practices

Vegetables: Organic leafy greens are the modern vegetable variety that most closely resembles what hunter-gatherers would have eaten. Field greens and dandelion leaves are fairly authentic, but the general rule of thumb is that if a given vegetable can’t be eaten raw, it shouldn’t be included in your diet. This doesn’t mean that you have to eat everything raw, but the vegetables you choose should meet this criterion.

Fruits: Berries were probably the most commonly eaten fruit for hunter-gatherers. However, modern fruits are different and much sweeter than Paleolithic fruits, so some strict dieters avoid them as much as possible. Fruit juices should be avoided altogether.

Nuts: Peanuts and cashews should be avoided, and all nuts should be unsalted. Tree nuts are generally the most acceptable.

Meats and Eggs: No processed meat is allowed, and all meat and eggs should come from animals fed on an organic (grass) diet. Good Paleo choices include organ meat and marrow, and if it’s possible for you to eat freshly caught game, this is one of the best options. Shellfish also make for a strong Paleo diet component.

Fish: Any fish you eat should be freshly caught to maximize the natural components of their diets.



Bio: Alexis Bonari is a freelance writer and blog junkie. She spends much of her days blogging about Education and CollegeScholarships. In her spare time, she enjoys square-foot gardening, swimming, and avoiding her laptop.


Photo: Public Domain

URL: http://www.collegescholarships.org/



Wednesday, October 6, 2010

Thrs. 10-7-2010 WOD

Warm Up:


Shoulder Stretches

Figure 4’s Marching Down + Run Back x 4

Lateral Shuffles 4 x’s left & right

Back Pedal Down & Back x’s 4

Leg/ Hip/Calf Stretches



WOD: TEST

5 K Run!!


RidgeWOD: Sealfit Week
Active Recovery: Hip and Back Mobility WOD

Tuesday, October 5, 2010

Wed. 10-6-2010 WOD

Warm up:


Shoulder Streches

Dead lifts

Front squats

Thrusters


Core Lift:
Strict Pess (70% of your 1 RM)

15 x 50, 12 x 55, 10 x 65, 2 x 8 x 70%


WOD:

Rack High Pull 5 x 5

Pull Ups 5 x 5

DB Rows single arm 5 x 5

Ring or Bar Dips 5 x 5


RidgeWOD: Sealfit Week
"Courage"
Warm Up:
Plyo Drills

3 Rounds:
5x HSPU
5x 25m Shuttle Run

Work Capacity: AMRAP 25 Minutes
4x Curtis P: hang clean, push press, back squat, back press, and repeat
5x KB Snatch
6x Dive Bomber Push Up

Durability:
Run 2 Miles

Monday, October 4, 2010

Tues. 10-5-2010 WOD

Warm Up:


Shoulder Stretches

Squats

Jog 4 x

Run 4 x

Sprint 4 x

Lateral Shuffles x 2



WOD: Timed!

5 Bear crawl down & back

10 Rotating Plank to Side Plank RL

20 Sledge Hammer Swings RL

30 GHD Hypers

40 Box Jumps

50 Toes to Bar

60 BB Rollouts

70 Sit Ups

Run 800m

90 Flutter Kicks

100 Jump Ropes

Sunday, October 3, 2010

Mon. 10-4-2010 WOD

Warm up:


Shoulder Stretches

Dead lifts

Front squats

Overhead Squats



Core Lift: Overhead Squat

5 x 50%, 12 x 60, 10 x 65, 8 x 70, 2 x 6 x 75%



WOD:

Team Death by Kettlebell

(35-28-21-14-7)

KB Swings

KB Goblet Squats

KB Sumo Deadlift High Pulls

Complete the required reps of each lift then run to 41 & back


RidgeWOD: Sealfit Week
"Sweet"

Warm Up:
Rub 1 Mile
Barbell Complex: 3 Rounds w. 95#: 5x deadlift 5x hang power 5x push press 5x front squat

Work Capacity: for time...
50x - 30x - 20x
Burpee
Box Jump
Run 400 m after each round

Durability:
Tabata Sit Ups 6 Rounds


Friday, October 1, 2010

Sat. 10-02-2010 Boot Camp

Team Work


Team Run to 41 & Back (Team can not begin workout until all members are back from the run)

(Split reps up between members. Complete one exercise as a team before moving to the next exercise.)

200 Pull Ups

200 Push ups,

200 Sit ups,

200 KB Swings,

2000 m. Row

Finish with 1 mile run!
Timer does not stop until both team members make it back to the gym!