Happy Halloween!

Hope every one has a creepy day!

Training:
At the top of every minute perform 3 burpees, then in the remaining time of that minute perform as many swings as possible.
100 swings for time (55lbs, 35lbs)

Iron

We get strong with barbells and build conditioning with implements.

Training:
Squat 3x5
Rest 5-10 minutes
9 snatches, left arm (45lbs, 25lbs)
9 snatches, right arm (45lbs, 25lbs)
18 push-ups
5 rounds
For time

Stonger

There is no muscle tone, there is only weaker and stronger.

Training:
200 rope jumps
50 sit-ups
160 rope jumps
40 sit-ups
120 rope jumps
30 sit-ups
80 rope jumps
20 sit-ups
40 rope jumps
10 sit-ups
For time

Stay tight

When properly set up to receive the bar, remain as tight as possible for the entire set. The tighter the athlete, the more weight will be moved. It is always much more efficient to press or pull from a solid, tight position.

Training:
Bench press 5x5
Rest 5-10 minutes
9 pull-ups
20 box jumps (24", 20")
3 rounds for time

Military:
Bench press 3x5
Then
3 sets of max pull-ups

Muscle

“If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen.
“ Coach Rip

Training:
21 dumbbell snatches, left arm (45lbs, 30 lbs)
21 dumbbell snatches, right arm (45lbs, 30 lbs)
21 burpees
21 double-unders
15 dumbbell snatches, left arm (45lbs, 30 lbs)
15 dumbbell snatches, right arm (45lbs, 30 lbs)
15 burpees
15 double-unders
9 dumbbell snatches, left arm (45lbs, 30 lbs)
9 dumbbell snatches, right arm (45lbs, 30 lbs)
9 burpees
9 double-unders

For time

Dumbbells

I am going to be programming the majority of the conditioning sessions with dumbbells. We have been hitting the major lifts hard and heavy and I do not want to mess up the neural pathways with sloppy form that generally happens during high intensity conditioning.

Training:
Squat 5x5
Rest 5-10 minutes
21 dumbbell front squats (45lbs, 35lbs)
21 pull-ups
15 dumbbell front squats (45lbs, 35lbs)
15 pull-ups
9 dumbbell front squats (45lbs, 35lbs)
9 pull-ups
For time


Military:
Squat 3x5
Rest 5-10 minutes
100 squats
400 meter run
75 squats
400 meter run
50 squats
400 meter run
25 squats
400 meter run
For time

Wednesday

I apologize for the late posting but I was out of town for a day.

Training:
Power clean 5x3
Rest 5-10 minutes
13-11-9-5-3 dumbbell clean+thruster (45lbs, 30lbs)
3-5-9-11-13 weighted sit-ups (55lbs, 35lbs)
For time

Military:
Deadlift 1x5
Rest 5-10 minutes
13-11-9-5-3 dumbbell clean+thruster (45lbs, 30lbs)
3-5-9-11-13 weighted sit-ups (55lbs, 35lbs)
For time

Ricky Bruch

"He is a Swedish discus thrower who won a bronze medal in the 1972 Olympic Games. However, a steroid fiasco kept him out of further competition, and this pissed Ricky off. A lot. He trained like an absolute madman (which you’ll see in the video below), and proceeded to throw the discus between 3 and 5 meters further than the current world record (unofficial sources vary with the distance). After he stopped taking steroids, there are reports that he took about 750 vitamin pills a day while improving his performance even more." 70sbig.com

Training:
150 meter run
10 jumping lunges
8 plyo-push-ups
5 rounds for time

Military:
1.5 mile run
For time

Sage words of wisdom

Training:
Press 3x5
Rest 5-10 minutes
14 swings (55lbs, 35lbs)
14 snatches (55lbs, 35lbs)
14 box jumps (24", 20")
10 swings (55lbs, 35lbs)
10 snatches (55lbs, 35lbs)
10 box jumps (24", 20")
6 swings (55lbs, 35lbs)
6 snatches (55lbs, 35lbs)
6 box jumps (24", 20")
For time

This is all done with dumbbells
Split the snatches between the arms to equal the reps

Military:
Bench press 3x5
Rest 5-10 minutes
14 swings (55lbs, 35lbs)
14 snatches (55lbs, 35lbs)
14 burpees
10 swings (55lbs, 35lbs)
10 snatches (55lbs, 35lbs)
10 burpees
6 swings (55lbs, 35lbs)
6 snatches (55lbs, 35lbs)
6 burpees
For time

This is all done with dumbbells
Split the snatches between the arms to equal the reps

Stonger

If the definition of functional strength is "moving a large load, a long distance, quickly." Then why wouldn't you want to get damn strong? Why would a gym program conditioning after conditioning then occasionally sprinkle in a strength day? Usually they do this because they do not understand that strength improves all other aspects of fitness. The stronger a person gets, the more load they can move and they will do so quicker. The strength portion of the workouts I program are more important than the following conditioning part. Strength takes longer to develop, however it is lasting, conditioning though can be built much quicker especially after a solid base of strength is built.

Training:
At the top of every minute perform 5 burpees, then during the remaining time in that minute do as many thrusters as possible. The goal is to reach 50 thrusters as fast as possible.
95lbs for the men and 65lbs for the women.

Friday

If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all. ~Joey Adams

Training:
Front squat 3x3
Rest 5-10 minutes
100 pull-ups
For time

Heavy

Because what else is there when we are talking deadlifts?

Training:
Deadlift 1x5, this means work up to a heavy set of 5 reps
Rest 5-10 minutes
10-9-8-7-6-5-4-3-2-1 Overhead squat (95lbs, 65lbs)
1-2-3-4-5-6-7-8-9-10 Pull-ups
For time

Military:
Deadlift 1x5, this means work up to a heavy set of 5 reps
Rest 5-10 minutes
Mini-Cindy
5 pull-ups
10 push-ups
15 squats
Max rounds in 8 minutes

Skip Miller

This is the workout Skip Miller of Front Range Crossfit was putting his athletes through while I was there learning from Coach Rip. Seeing the high power output and also how nice it fit into programming for this week, convinced me to toss it in.

Training:
10 front squats (135lbs, 85lbs)
20 push-ups
30 double-unders
4 rounds for time

Military:
2 mile run
For time

Ignorant

It really grinds my gears when I'm talking about training and how to properly approach starting, and someone says that they need to do some type of running or other form of "cardio" before starting strength training. Their ignorance about fitness astounds me, there are 10 components of fitness and a properly planned weight training program improves all 10. However pounding the pavement or putting the useless miles on an elliptical or bike will build very little fitness. It does not matter if the person is very over weight or very skinny, the foundation is always built on strength.

Training:
Press 5x5
Rest 5-10 minutes
10 dumbbell snatches, each arm (45lbs, 30 lbs)
15 box jumps
3 rounds for time

Heading to Denver to learn from the best!

Training:
Front squat 5x5

Military:
Squat 4x10
Rest 5-10 minutes
150 push-ups, Favre's way.
For time
Start doing push-ups, as soon as the kness hit the ground or both hands come off the ground, run 400 meters. After running continue the push-ups until 150 are reached.

Thursday

The more you sweat in practice, the less you bleed in battle.

Training:
30 seconds jump rope
30 seconds jumping jacks
30 seconds dumbbell snatches (35lbs, 20lbs)
30 seconds jump rope
30 seconds jumping jacks
30 seconds dumbbell snatches (35lbs, 20lbs)
Rest 1 minute
6 rounds

Wednesday

All know the way; few actually walk it. ~Bodhidharma

Training:
Power clean 3x3
Rest 5-10 minutes
21 swings (55lbs, 35lbs)
42 push-ups
21 goblet squats (55lbs, 35lbs)
15 swings (55lbs, 35lbs)
30 push-ups
15 goblet squats (55lbs, 35lbs)
9 swings (55lbs, 35lbs)
18 push-ups
9 goblet squats (55lbs, 35lbs)
For time

Military:
Deadlift 5x3
Rest 5-10 minutes
10-9-8-7-6-5-4-3-2-1 Front squats
20-19-18-17-16-15-14-13-12-11 push-ups
For time

To me, boxing is like a ballet, except there's no music, no choreography, and the dancers hit each other. ~Jack Handey

Training:
10 pull-ups
12 Over-head squats (95lbs, 45lbs)
50 double-unders
3 rounds for time

Military:
1.5 mile run
For time

Monday

In order to change we must be sick and tired of being sick and tired.

Training:
Push-press 3x3
Rest 5-10 minutes
30 deadlifts (1.5 times body weight)
950 meter run
For time

Military:
Push-press 5x5
Rest 5-10 minutes
10 push-press's
1 lateral barbell jump, 2 count
9 push-press's
2 lateral barbell jumps, 2 count
8 push-press's
3 lateral barbell jumps, 2 count
7 push-press's
4 lateral barbell jumps, 2 count
6 push-press's
5 lateral barbell jumps, 2 count
5 push-press's
6 lateral barbell jumps, 2 count
4 push-press's
7 lateral barbell jumps, 2 count
3 push-press's
8 lateral barbell jumps, 2 count
2 push-press's
9 lateral barbell jumps, 2 count
1 push-press
10 lateral barbell jumps, 2 count
For time

Training:
Squat 3x3
Rest 5-10 minutes
4 any-how overhead (175lbs, 135lbs)
21 swings (55lbs, 35lbs)
3 any-how overhead (175lbs, 135lbs)
15 swings (55lbs, 35 lbs)
2 any-how overhead (175lbs, 135lbs)
9 swings (55lbs, 35lbs)
1 any-how overhead (175lbs, 135lbs)
6 swings (55lbs, 35lbs)
For time

Squats

"Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats." Coach Rip

Training:
9 Dumbbell snatches, left arm
9 dumbbell snatches, right arm
15 push-ups
Max rounds in 15 minutes