Back in town soon.

I'll be back in town soon!

Training:
100 lunges (50 each leg)
75 push-ups
50 sit-ups
25 burpees
15 mountain climbers
For time

Friday

Fartlek means "play" in Swedish, and today we have a couple of options for training.

Training:
Fartlek running- Run for 15 minutes but to do it fartlek style, at random intervals during the run, sprint and slow down and repeat for whatever you choose but keep moving for 15 minutes.

Or

Jump rope fartlek style, same as the run, find a pace and then randomly speed and slow down. Keep moving for 15 minutes.

Or

4x400 meters run. Rest time is exactly how long it took to do the previous interval. If an interval tool 90 seconds, then take 90 seconds of rest. However long an interval took, that's the amount of rest taken.

Monday and Wednesday

Monday
Training:
21 squats
21 push-ups
Run 400 meters
15 squats
15 push-ups
Run 400 meters
9 squats
9 push-ups
run 400 meters
For time

Wednesday
Training:
30 burpees
30 chinnies
20 burpees
20 chinnies
10 burpees
10 chinnies
For time
These are 2 count chinnies

To measure 400 meters, get in a vehicle and reset the odometer, drive until it reads 0.1. Running to that spot and back to where you starting driving is about 400 meters.

The end!

The end of 6 days of some of the most intense and challenging workouts I have to offer. Congratulations to all my athletes for making it through and a special congrats to Shelly and Amy for making all 6 workouts! For their efforts both will get a workout created in their names. The last workout was absolutely beastly and I'm sure everyone is happy to have a week or so to recover.

Training:
Tabata Krista-Trace
Tabata rope skips (Favre did double unders)
Tabata burpees
Tabata push-ups
Tabata squats
Tabata swings
Max reps on all intervals, score is total reps for all movements

Scores
Shelly 601
Amy 600
Selene 565
Chris 547
Ashby 489
Favre 682

Big D Ver. 2.1

By nature of the exercises the core will be overloaded big time. Remember, drive hard through the tire and don't think so much lift.

Training:
Big D Ver. 2.1
3 tire flips
5 push-ups
7 sit-ups
Max rounds in 3 minutes
Rest 1 minute
3 rounds

Nicole

From Crossfit HQ comes the couplet "Nicole". Once those hands come of the bar or the chin no longer clears hit that pavement for another 400 meters.

Training:
"Nicole"
Run 400 meters
Max pull-ups
Max rounds in 20 minutes



Courtesy of Crossfit

Chris

Simple, brutal and non-stop fun.

Training:
Chris
100 thrusters for time at 50% body weight

Liss

After stomping the heels back to the ground after full extension, ensure they stay on the ground and the athlete pushes through them hard during the hang cleans.

Training:
Liss
21 hang cleans
21 burpees
21 pull-ups
15 hang cleans
15 burpees
15 pull-ups
9 hang cleans
9 burpees
9 pull-ups
For time
Weight is dumbbells that equal 55% of body weight

Sorry

Sometimes I get fired up when an athlete of mine is going for a big lift and tend to get loud and yell. If it startles anyone, I'm sorry. That sorry also extends to all the future times it will happen!

Training:
Squats 1,1,1,1,1
Then
Weighted sit-ups 4x10

Intervals

True interval training incorporates rest periods in between each interval. This will allow each interval to be done at higher intensities thus increasing power. Just another tool in the never ending journey to higher fitness.

Training:
Run 400 meters
6 dumbbell snatches left arm
6 dumbbell snatches right arm
12 pull-ups
Rest 1 minute
3 rounds for time



150 lb dumbbell snatches

Open the hip

Ensure the hip joint and knees fully open during these and other dynamic movements. This ensures full power development and utilizes the full range of motion of the movements.

Training:
21 hang squat cleans
21 swings
15 hang squat cleans
15 swings
9 hang squat cleans
9 swings
For time

Push-press

Elbows in front of the bar, big air, and jump hard.

Training:
Push-press 5x1
Then
Plank 1 minute
1 arm, 1 leg plank 15 seconds,then switch arms and legs for another 15 seconds.

Game it

Game this workout, do not do as many thrusters as possible in the first minute but work until the minute is up. If you can rock out 13 thrusters in the first minute only do 10. This will leave you stronger for the next minutes and hopefully allow you to finish the workout quicker.

Training:
Start a timer, at the start of each minute do 5 burpees and then in the remaining time, do thrusters until the minute is up. Continue like this until you have completed 50 thrusters.



High intense, mixed modal training builds a solid foundation for high risk, first responder jobs.

Fight for it

Fight for those last couple of reps, like Chris did with 135 lbs! This was done after her work sets were completed!

Training:
Squat 5x3
Then
Weighted sit-ups 4x10

Carrying weight

The weak can get very strong quickly by simply carrying weight. No, it doesn't take the body through a full range of motion, unless it's going from the ground every time it's dropped, but it requires great strength and conditioning to carry a large weight a long distance, and to do so quickly.

Training:
500 lbs for a mile, this is a team workout, distribute the proper weight amongst the athletes and they have 4 intervals of 400 meters to move the 500 lbs.