December 4, 2013

Workout to the tune of 12 days of Christmas 

12 Days of Hell (named by participants) 

1 250 m Row or 200 m Run

2 Bear Crawl

3 Power Cleans

4 Strict Pull-ups 

5 KB Push Press

6 Box Jumps

7 KB Swings

8 Burpees

9 V-ups

10 Jumping Lunges

11 Wall Balls

12 T.G.U

Ex. 250 m row, 2 Bear Crawl + 250 m row, 3 Power Cleans + 2 Bear Crawl + 250 m row, ...

December 5, 2013

A. 3 sets N.F.T

- 8-10 weighted push-ups

- 10 bent over rows w/barbell

- 20 Russian Twists Weighted

B. For Time

10-9-8-7-6-5-4-3-2-1

Overhead Lunges 65/45

Burpees

Leg Lifts 

December 3, 2013

Not For Time

1a. 4X3 Front Squat

1b. 9,7,5,3 Handstand Push-Ups

Example: 3 Squats and then 9 HSP, then 3 Squats and 7 HSP

For Time

Run 400 Meters

Then, 

3 Rounds 

20 Ring Dips

50 Double Unders or 150 Singles 

Then, 

Run 400 Meters 

Not For Time:

50 Toes-To-Bar or Knees-To-Elbows 

December 2, 2013

Strength Section

A. 10 minutes: Technique and Loading for DeadLift 

Conditioning Section

B. 10-9-8-7-6-5-4-3-2-1

-DeadLift

-Pull-Ups (Strict)

-KB Swings

C. 1000 meter Row (Cool Down) 

November 26, 2013

Turkey Day Treat

(8 Rounds: 40 Sec Work; 20 Sec Rest)

Movements: 

1.Wall Balls

2. T2B or K2E

3. Box Jumps

4. Push Press 75/45

5. Row (Calories)

Score= Total overal rep count. AKA count everything. 

November 25, 2013

A.

4 Rounds NFT

8 1/2 TGU each arm

20 Sit-ups 

Run 200 meters after each set

B.

15 Minute AMRAP

7 Strict Pull-Ups

14 Goblet Squats @53

21 Double Unders (No Doubles= 10 Burpees)

November 22th, 2013

For Time:

100 Double Unders

80 Back Squats @ 135/95

100 KB Swings 53/35

60 Pull Ups

100 Leg Lifts

40 Burpees

100 Sit-Ups

20 Tire Flips

200 meter run X6 @ 20 lb ball

One person works at a time. 

November 21st, 2013

Strength Section: 

A. 15 minutes: Build to a heavy Single of Squat Clean

B. 15 Minutes AMRAP

-3 Cleans @ 60-65%

-6 Push-Ups

-9 Squats

-1 Ladder 

November 20th, 2013

A. Testser

• Run 1 mile For Time

Rest exactly 10 minutes

B. 40-30-20-10

• Wall Balls 20/14
• Perform 10 Buprees in between Wall Ball sets.

ex. 40 wall balls --> 10 burpees --> 30 wall balls --> 10  burpees ....

November 19th, 2013

Skill Work

A. 10 minutes working on technique for the following movements: 

-Double Unders

-Handstands

-Pistols

*challenge of the day= who can complete the most UB double unders. 

Conditioning Section: 

"TABATA FUN"

(8 rounds: 20 sec of work, 10 sec of rest)

Movements

1. Row Calories

2. Push-Ups

3. Box Jumps

4. Sit-Ups

5. Jumping Lunges

November 18th, 2013 [RE-TEST FROM 10/7]

Strength:

MAX DAY

1-RM: BACK SQUAT
1-RM: STRICT PRESS
1-RM: DEADLIFT

Score= Total BS/ Total SP/ Total DL= Overall Total

Compare your numbers to October 7, 2013

November 13th, 2013

Strength Section:

A. 10 Minutes: Build to a Heavy Triple of Dead Lift

Conditioning Section:

B. For Time:

• 800 Meter Run (4 Laps)
• 21 Dead Lifts @ 55-60%
• 21 Box Jumps
• 600 Meter Run (3 Laps)
• 15 Dead Lifts @ 55-60%
• 15 Box Jumps
• 400 Meter Run (2 Laps)
• 9 Dead Lifts @ 55-60%
• 9 Box Jumps
• 200 Meter Run (1 Lap)

*No heavier than 225 for men and 155 for women

November 12th, 2013

Strength Section:

A. 15 minutes; Build to a heavy triple of Power Clean.

Conditioning Section:

B. For Time:

• 20 meter Handstand Walk or 1 Minute Handstand Hold
• 20 Thrusters 95/65
• 30 Single Arm Overhead Waking Lunges 53/35 [15 each leg]
• 10 Wall Walks
• 30 Single Arm Overhead Walking Lunges reversed 53/35 [15 each leg]
• 20 Thrusters 95/65
• 20 meter Handstand Walk or 1 Minute Handstand Hold
• 100 Double Unders or 300 Singles

November 11th, 2013

Strength Section:

A. Back Squat

• 10 reps  @ 55%
• 8 reps    @ 60%
• 6 reps    @ 70%
• 4 reps    @ 80%
• 20 reps  @ 50-55%

Conditioning Section:

B. 15 Minute AMRAP

• 15 KB Swings (America aka Overhead)
• 15 Burpees

November 8th, 2013

6 Minute AMRAP

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

*Rest 1 Minute

6 Minute AMRAP

• 200 Meter Row
• 10 B.O.R.s (Burpee Over Rower)

*Rest 1 Minute

6 Minute AMRAP

• 5 Tire Flips
• 10 Tire Jumps

*Rest 1 Minute

6 Minute AMRAP

• 10 KB Thruster
• Farmer Carry X2

November 7, 2013

Skill Work:

A. 15 Minutes work on technique for the following movements.

1. Pull-Up
2. Handstands
3. Double Unders

*Challenge-- Who can do the most double unders unbroken?

Conditioning Section:
B. 20 Minute AMRAP

• 400 Meter Run

*Rest 1:1 (example: I run 400 meters in 1:10, then rest 1:10 before running next 400)
Score= Total 400's completed

November 6, 2013

Strength Section:

A. 15 minutes: Build to a heavy Single of Hang Clean + Jerk.

Conditioning Section:

B. 3 Rounds of:

• 40 Double Unders
• 20 T2B
• 10 KB Clean and Press 53/35 (5 each arm)
• 200 Meter Run

C. 500 Meter Row For Time (2 attempts)

November 5, 2013

Strength Section:

A. Front Squat/Back Squat
5 sets of:
3 Front Squats/ 7 Back Squats @ 75% of Front Squat

Conditioning Section:

B. EMOM for 20 Minutes
ODD- 10 Wall Balls 20/14 (Adv= 15 WB)
EVEN- 8 x 10 meter Shuttle (Adv= 10 shuttles)

November 4th, 2013

Strength Section:

A. 15 minutes: Build to a Heavy Bear Complex.  (Bear Complex --> Power Clean + Front Squat + Push Press + Back Squat)

Conditioning Section:

B. "My Little Buddy Ladder"

• 18 Minute Climb the Ladder
• 2-4-6-8-....
• Movements 
• Plate Burpees
• Weighted Walking Lunges
• Weighted Sit-Ups
• Weighted Squats
• Buddy weight is 45/25

November 1, 2013

A. 10 Minutes working on loading and technique of Power Clean.

B. For Time:

• 400 Meter Run
• 10 Power Cleans 135/95
• 20 T2B
• 30 Wall Balls 20/14
• 40 Sit-Ups
• 50 Double Unders (25 Burpees if unable to do doubles)
• 40 Sit-Ups
• 30 Wall Balls 20/14
• 20 T2B
• 10 Power Cleans 135/95
• 400 Meter Run

October 31, 2013 HALLOWEEN

Strength:

A. 15 Minutes: Build to a Heavy Triple of Back Squat.

Conditioning Section:

B. 4 Rounds

• 10 Back Squats @ 70-75% of A.
• 31 KB Swings 53/35
• 13 Burpees

October 29th, 2013

Strength Section:

A. 15 Minutes to build to a Heavy Complex.

• Squat Clean + 2 Front Squats

Conditioning Section:

B. 12 Minute Climb the Ladder
2-4-6-8.....

• Thrusters 95/65
• Box Jumps

October 28th, 2013

8 Minute AMRAP

• 5 Dead-lift @ 65-70%
• 10 BOBs (Barbell Over Burpee)

*Rest 2 Minutes

8 Minute AMRAP

• 10 T2B
• 15 Wall Balls 20/14

*Rest 2 Minutes

8 Minute AMRAP

• 15 Double Unders
• 20 OH Walking Lunges 35/53#

Score is 3 separate values (1st AMRAP/2nd AMRAP/3rd AMRAP)

October 25, 2013

Movements

• 25 KB Swings 53/35
• 25 Wall Balls 20/14
• 25 T2B
• 25 Push-Ups
• 200 Meter Run

1. 2 Minute AMRAP
-Rest 2 Minutes
2. 4 Minute AMRAP
-Rest 4 Minutes
3. 6 Minute AMRAP
-Rest 5 Minutes
4. 10 Minute AMRAP

Score= Total Reps!

October 24, 2013

"Fight Gone Bad Style"
5 Rounds (1 Minute at each Station)

• Row (Calories)
• Push Press 65/45
• Box Jumps
• Sit-Ups
• Double Unders

*1 minute rest between rounds

• SCORE= TOTAL REPS (large number)

October 23, 2013

Strength Section:

A. 3 Rounds N.F.T.

• 10 Strict Pull-Ups (weighted)
• 10 Push-Ups (weighted)  Adv. HSPU
• 10 Snatch Grip Strict Press
• 25 Sit-Ups

Conditioning Section:

B. 5x 400 meter Run

• 2 Minute rest after 1 & 2
• 90 second rest after 3 & 4

October 22, 2013

Strength Section:

A. 15 minutes: Build to a heavy double of Hang Clean


Conditioning Section:

15 Minute AMRAP

• 5 Hang Cleans @ 70-75%  of part A.
• 10 Burpees
• 100 Meter Run

Post Workout: Spend 10 Minutes working on two techniques that you want to improve on.

October 21, 2013

Strength Section:

A. Front Squat/Back Squat

• 4 X 6/12 @ 65% of Front Squat
• Perform 6 Front Squats and then Immediately 12 Back Squats for 4 sets.

Conditioning Section:

B.  Complete For Time

• 400 Meter Run
• 15-12-9-12-15
• Box Jumps
• Pull-Ups
• 400 Meter Run

October 18, 2013

Strength section: 

A. 15 minutes: build to a heavy single of hang power snatch. 

* if you are new to the snatch we will drill technique during this time. 

Conditioning Section: 

B. Complete For Time: 

(In Teams of 2)

100x Calorie Row

      Partner holds barbell overhead 

100x shoulder to overhead 95/65

      Partner holds plank

100x partner sit-ups (weighted)

100x Pull-ups 

50x Tire Flips 

You must run 200m every 5 minutes. 

October 17, 2013

Skill Work:

A. 10 Minutes: Work on technique for the following movements.

• Pull-Ups
• Handstands (walking, holds, push-ups)
• Pistols (single leg squats)
• Double Unders

Conditioning Section:

B. 5 Rounds For Time

• 20 Wall Balls 20/14
• 10 Dead Lifts unbroken @ 75%
• 400 Meter Run

October 16, 2013

Strength Section:

A. Back Squat

• 1x10 @ 55%
• 2x5   @ 70%
• 2x3   @ 80%

B. Front Squat

• 2x5 @ 65%
• 2x5 @ 70%

Conditioning Section:

C. 7 Rounds N.F.T.

• 1 Super Single (Tire Pull down and back)
• 15 Box Jumps
• 75 Meter Sprint

*Rest 90 seconds between rounds

October 15, 2013

 Strength/Skill Work:

A. 3 Rounds N.F.T

• 10 Push-Ups (Weighted)
• 10 KB Rows (each arm)
• 25 Sit-Ups
• 30 Double Unders

 Conditioning:

B.  2 Rounds

• 3 Minute AMRAP
• 5 Thrusters 95/65
• 5 B.O.Bs (Burpee over Barbell)
• 3 Minute AMRAP
• 10 Double Unders
• 10 Jumping Lunges
• 3 Minute AMRAP
• 10 T2B
• 10 Sit-Ups

*Rest 1 Minute between AMRAPs

What is your opinion?

 If you have 15-20 minutes of free time or so, check out the links below to some controversial topics related to exercise, obesity, and diet.

Share your opinions and who you side with.

http://www.doctoroz.com/videos/can-you-be-fat-and-fit-pt-1
http://www.doctoroz.com/videos/can-you-be-fat-and-fit-pt-2
http://www.doctoroz.com/videos/can-you-be-fat-and-fit-pt-3
http://www.doctoroz.com/videos/can-you-be-fat-and-fit-pt-4

October 14, 2013

Strength:

A. 10-15 Minutes: Build to a heavy single of: Clean and Jerk

*Video demonstration: http://www.youtube.com/watch?v=8miqQQJEsO0

Conditioning:

B.
             "Helen"
    3 Rounds For Time:

• 400 Meter Run
• 21 KB Swings 53/35
• 12 Pull-Ups

October 11, 2013

Complete For Time:

• 100 Double Unders
• +
• 5 Rounds of:
• 20 Walking Lunges (Weighted)
• 10 Burpees
• 20 Tire Dips (Advance= Ring Dips)
• +
• 100 Sit-Ups

October 10, 2013

Strength Section:

A. 3 Rounds NFT (Not For Time)

• 8 TGU each arm (Turkish Get Up)
• 10 Push-Ups (Weighted)
• 30 Double Unders

Conditioning Section:

B. "Bring Sally Up WOD"

• Squats 95/65

Rest 10 Seconds Post part B and then run

October 9, 2013

Strength Section:

A. 5X5 Push Press
* Increase weight through out the sets.

Conditioning Section:

B. Complete For Time:
50 KB Swings 53/35
+
21-15-9 of:
Wall Balls 20/14
Pull-Ups

"Granite Games Workout"

October 8, 2013

Skill Movements:

A. 15 Minutes: Work on technique on the following movements

• Handstand
• Hold
• Walking
• Push-Ups
• Double Unders
• Kipping Motion for Pull-Ups

Conditioning Section:

B. Complete For Time:

• 10 Rounds of:
• 200 Meter Run or 250 Meter Row
• 15 Burpee Box Jumps

*Score= Total Time

Kipping Pull-Ups Progression with Jason Khalipa

http://www.youtube.com/watch?v=-cTAJnIGm6c

October 7, 2013

CrossFit Total
Find 1RM in:

• Back Squat
• Strict Press
• Dead Lift

Score= Total amount of weight Lifted

We will test this workout near the end of the semester with the overall goal of improving strength.

October 4, 2013

Complete For Time:
(Teams of 2)

"The Don"

• 66 Dead Lift 110/70#
• 66 Box Jump
• 66 KB Swings 53/35
• 66 K2E
• 66 Sit-Ups
• 66 Pull-Ups
• 66 Thrusters 65/45
• 66 Wall Balls 20/14
• 66 Burpees
• 66 Double Unders

*Only 1 Partner can work at a time

October 3, 2013

Complete For Time:

• 1 Mile Run

+
3 Rounds of:

• 25 KB Swings
• 15 Pull-Ups

+

• 50 Push-Ups

Score= Total Time to Complete

October 2, 2013

Strength Section:

A. 15 Minutes: Build to a Heavy complex (Push Press + Push Jerk)

Conditioning Section:

5 Rounds For Total Reps

• 30 Second ME  Sit-Ups
• 30 Second Rest
• 30 Second ME Box Jumps
• 30 Second Rest
• 30 Second ME 10 Meter Sprints
• 30 Second Rest

October 1, 2013

Strength Section:

A. Back Squat (% based off Max)

• 1X5 @ 60%
• 1X5 @ 70%
• 2X2 @80 %  
• 1X1 @ 95%
• 1X1 @ 100%+

Conditioning Section:

B. 15 Minute AMRAP

• 20 SA OH Walking Lunges (Right)
• 20 T2B
• 20 SA OH Walking Lunges (Left)
• 20 HR Push-Ups

Score= Total Rounds+Extra Reps

September 30, 2013

Strength Section:

A. 15 Minutes: Build to heavy Double of Hang Clean.

Demo Video with Matt Chan: http://www.youtube.com/watch?v=WCdhjfg7fv4

Conditioning Section:

B. 3 Rounds For Time:

• 10 KB Cleans (2 KB used)
• 20 Wall Balls 20/14
• 50 Double Unders

September 27, 2013

A. Complete For Time:

• 1000 Meter Run (5 Laps)
• 20 OH Walking Lunges 45/35
• 40 Burpees on plate
• 800 Meter Run (4 Laps)
• 18 OH Walking Lunges 45/35
• 30 Burpees Over Plate
• 400 Meter Run (2 Laps)
• 16 OH Walking Lunges 45/35
• 20 Burpees with Plate
• 200 Meter Run (1 Lap)
• 14 OH Walking Lunges 45/35
• Burpee Broad Jump  (Down and Back on Court)

Score= Time (weight of plate)

September 26, 2013

Strength Section:

A. 15 Minutes: Build to a heavy double of Power Clean.

Conditioning Section:

B. Complete

• 8 X 200 Meter Sprints
• If you are over 5 seconds slower on a run you must complete 10 burpees post workout for each sprint not within 5 seconds of previous time.

September 25, 2013

Skill Work:

A. 10-15 Minutes working on Handstand Skills

• Walking
• Push-Ups
• Holds (Goal for the semester is 60+ Seconds)

Conditioning Section:
B. Fight Gone Bad Style

• 1 Minute at each station with no rest between movements
• 4 Rounds For Total Reps
• Row (Calories)
• Push Press 65/45
• KB Snatch 53/35
• DeadLift 135/95
• Wall Balls 20/14
• Rest 1 Minute between Rounds

September 24, 2013

Strength Section:

A. Build to a Heavy Triple of Front Squat.

Conditioning Section:

B. 12 Minute AMRAP

• Front Squats @ 60% of part A.
• Every time the bar hits the ground you must Front Plank for 60 seconds.

*Rest 5 Minutes

C. 7 Minute AMRAP

• Sit-Ups

*Rest 5 Minutes

September 23, 2013

Strength Section:
A. 3 Rounds Not For Time

• 10 KB Strict Presses (each arm)
• 30 Double Unders 
• 20 OH Walking Lunges 
• 10 T2B 

Conditioning Section:
B.
(1) 5 Minute AMRAP

• 10 KB Swings
• 20 Double Unders

*Rest 1 Minute
(2) 5 Minute AMRAP

• 10 Box Jumps
• 10 Push-Ups

*Rest 1 Minute
(3) 5 Minute AMRAP

• 20 Sit-ups
• 10 Ring Rows

Score= Total rds of 1/Total rds of 2/ Total rds of 3

September 20,2013

In Teams of 2:

(1) AMRAP in 8 Minutes

• 250 Meter Row
• Partner Holds 45# Overhead

*Rest 2 Minutes

(2) AMRAP in 8 Minutes

• 200 Meter Run
• 10 Plate Burpees

 *Rest 2 Minutes

(3) AMRAP in 8 Minutes

• 10 T2B
• 10 KB Swings

You will have 3 seperate scores:
Score= total # of rounds in 1/ total # of rounds in 2/ total # of rounds in 3

September 19, 2013

Strength Section:

A. 15 Minutes: Build to a Heavy Triple of Dead Lift.

Conditioning Section:

B. 4 Rounds For Time:

• 10 DeadLifts @ 75% of part A.
• 50 Double Unders or 150 Singles
• 25 Sit-Ups

*Rest 1 Minute between rounds.
Score= Total time minus 3 Minutes.

September 18, 2013

Strength Section:

A. 15 Minutes: Build to a heavy Single of Power Clean.

Conditioning Section:

B. Complete For Time:

• 200 Meter Run
• 21 Power Cleans @ 60% of A.
• 9 Box Jumps
• 200 Meter Run
• 15 Power Cleans @ 60% of A.
• 15 Box Jumps
• 200 Meter Run
• 9 Power Cleans @ 60% of A.
• 21 Box Jumps
• 200 Meter Run

September 17, 2013

Strength Section:

A. 3 Sets Not For Time:

• 10 Strict Pull-Ups
• 10 Weighted Push-Ups
• 10 KB Bent Over Rows each side

Conditioning Section:

B. Complete For Time:

• 10-9-8-7-6-5-4-3-2-1
• Wall Walks (advanced) or Tire Dips (Beginners)
• 1-2-3-4-5-6-7-8-9-10
• KB Clean and Press 53/35

* Run 200 Meters after each odd set of KB Clean and Press

September 16, 2013

Strength Section:

A. 15 Minutes: Build to a heavy Double of Back Squat

Conditioning Section:

B. For Time:

• 800 Meter Run
• 5 Back Squats @ 50-60% of part A.
• 10 Burpees
• 600 Meter Run
• 4 Back Squats @ 50-60% of part A.
• 15 Burpees
• 400 Meter Run
• 3 Back Squats @ 50-60% of part A.
• 20 Burpees
• 200 Meter Run
• 2 Back Squats @ 50-60% of part A.
• 25 Burpees
• 200 Meter Run
• 1 Back Squat @ 50-60% of part A.
• 30 Burpees

September 13, 2013

Complete For Time: (In teams of 2)

• 200 Wall Balls 20/14
• 100 Calorie Row
• 100 Pull-Ups
• 200 Double Unders
• 150 KB Swings 53/35

* Only 1 partner can be working at a time!
* 200 Meter Run Every 5 Minutes

September 12, 2013 "Abs"

Strength Section:

A.  15 Minutes: Build to a Heavy Single of:

• Strict Press
• Push Press

Conditioning Section:

B. Complete For Time:

• 200 Meter Run
• 20 TGU (Turkish Get Ups)
• 30 Leg Lifts
• 40 Sit-Ups
• 50 T2B (Toes to Bar)
• 40 Sit-Ups
• 30 Leg Lifts
• 20 TGU
• 200 Meter Run

September 11, 2013

Strength Section:

A. 15 Minutes to build to a heavy double of Power Clean.

Power Clean Demo:
http://www.youtube.com/watch?v=KjGvwQl8tis

Conditioning Section

B.  2 Rounds of:

•  4 Minute Running Clock
• 25 Power Cleans 135/95
• Remaining Time= BOBS (Bar Over Burpee)

* Rest 4 Minutes between Rounds

September 10,2013 "Outside"

"Old Main"

A. TABATA 8 rounds of 20 seconds work; 10 seconds rest

• Air Squats

*Lowest Number of squats in a round is the score.

B. For Time:
Old Main Stairs Run 6 times up and down

Score= Total time of part B subtract score from part A. 

• Ex. Time for run= 10:00  TABATA=10  Score= 9:50

Snatch Video

http://www.youtube.com/watch?v=1VcHo0Yr1YA

September 9, 2013

Strength Section:

A. 10-15 Minutes: Build to a heavy Double of Front Squat.

Conditioning Section:

B. "Jackie"
Complete the following for Time:
1000 Meter Row
50 Thrusters (45#)
30 Pull-Ups

Demo Video for Thruster:
http://www.youtube.com/watch?v=XfIc4DUeapo

September 6, 2013

AMRAP Central

7 Minute AMRAP
Wall Balls 20/14
* Every time you break you must complete 3 Burpees before resuming Wall Balls

7 Minute AMRAP
KB Farmer Carry (Difficult Weight)

7 Minute AMRAP
Sit-Ups
* Every time you break you must complete 20 Double Unders or 30 Singles

Score= Total # of WB/Total # of KBC/ Total # of SU

September 5, 2013

Technique Section:

A. 15 Minutes: Handstand Technique

• Push-Ups
• Holds
• Walking

* Goal is 1 Minute for a Handstand Hold

Conditioning Section:

B. TABATA (20 seconds work; 10 seconds rest)

• KB Swings 53/35
• Box Jumps
• Burpees
• Rowing (Calories)

*45 seconds rest between movements

September 4, 2013

Strength Section:

A. 10 minutes of Pull-Up Technique (Band)

• 5X5 Strict Pull-Ups (weighted if possible)
• Double Unders Technique between sets

Conditioning Section:

B. 4 Rounds for Time:

• 10 Ring Rows
• 20 Sit-Ups
• 20 Walking Lunges (Weighted if possible)
• 200 Meter Run

September 3, 2013 (Free Week)

5 Rounds Of:
3 Minute AMRAP

• 3 Basketball Court Sprints
• 6 Push-Ups
• 9 Air Squats

*1 Minute of Rest between Rounds
-Score= Total number of Reps (Large Number)

Advanced: You may sub 3 Power Cleans @70-75% for the Sprints

Then,

3 Sets Not For Time of:

• 50 Sit-Ups
• 250 Meter Row

For those of you who have been doing CrossFit USU for a while take Free Week as away to get the cardio back up before for we dig into the semester and not take it lightly.  

August 22, 2013 (Last Day of Summer)

Strength Section:

A. Back Squat

• 10 @ 60%
• 8 @ 70%
• 6 @ 75%
• 4 @ 80%
• 2 @ 85-90%
• 1 @ 90%+ 

* PR attempt on the last set if legs are feeling good.

Conditioning Section

B. "Filthy Fifty"
   Complete the Following for Time:

• 50 Box Jumps
• 50 Jumping Pull-Ups
• 50 KB Swings 53/35
• 50 Walking Lunges
• 50 Knees to Elbows
• 50 Push Press 45#
• 50 Back Extensions
• 50 Wall Balls 20/14
• 50 Burpees
• 50 Double Unders

August 21, 2013

Strength Section:

A. 10 Minutes to work to a heavy single of Strict Press.

B. 10 Minutes to work to a heavy single of Push Press (dip and superman)

 3 Sets
C1. Heavy Farmer Carry X2

C2. Weighted Good Mornings X10

Conditioning Section:

D.  15 Minutes AMRAP (Ladder Style)

• 100 Meter Run
• KB Snatch (increase by 2 reps each round)
• Push-Ups (increase by 5 reps each round)

Updated Fall Information

Class times are still the same as the other post, but the way to register for the classes has been altered and should fit most people's needs I hope.

On Wednesday August 21, you will be able to register for Fall CrossFit.  Registering for the class will be available at the Fieldhouse Desk, as well as online on the Campus Recreation website. (http://www.usu.edu/camprec/htm/funfitforever/)

Here is the Important Information:
When registering for CrossFit, you will be given the option to register for Monday and Wednesday at a certain time for $37.50 and then the option to register for Tuesday and Thursday at a certain time for $37.50.  The fee will still total $75.00, but you will have to run two transactions.  Fridays are going to be an open time, which means anyone who as paid for CrossFit can attend any of the times (7:00 a.m, 8:00 a.m., 5:15 p.m., and 6:15 p.m.) with no class limit on those days.

Example
I register for Monday and Wednesday for the 5:15 p.m. class and then register for 8:00 a.m. class because that works with my schedule and then I show up on Friday whenever I feel like working out.

Hopefully this clears up some worrying minds.  If it does not feel free to e-mail me at dillon.edelen@aggiemail.usu.edu

August 20, 2013

Strength Section:

A. 5X2 of Pause Front Squat @ 60% of 1RM (refer to Aug 6)
*Pause 5 Seconds in the bottom of each Squat
*Focus on driving the knees out, vertical torso and shins.

B. 10 Minutes work up to a heavy single of Clean
*Notice it is only 10 minutes, so find heavy single quickly.

Conditioning Section:

C. 5 Rounds For Time

• 3 Hang Power Cleans
• 6 High Box Jumps
• 15 Leg Lifts
• Ladder Basketball Court
• 3 Hang Squat Cleans

*Weight of Cleans is 60-65% of part B.

August 19, 2013

Strength Section:

A. 15 minutes work to a Heavy Snatch + 1 Overhead Squat

      *Snatch demo video
         Check out this video on YouTube:<br/><br/>http://youtu.be/thmEq0L6Fmw

3 Sets
B1. 10x Strict KB Presses
B2. 5x Bent Over Row with barbell

Conditioning Section:

C. 4 Rounds of:
4 minute running clock

• Run 200 M. 

In remaining time of 4 minutes AMRAP:

• 10 Burpees
• 20 Double Unders/20 Singles

Rest 90 seconds 

Fall Semester Information

Things are subject to changed, but this is most likely how the semester will go.

Class Times:
7:00 a.m.
8:00 a.m.
5:15 p.m.
6:15 p.m.
7:15 p.m.
8:15 p.m.

Membership Fee: $75.00 for the semester (September-December)

Classes are going to be capped at 25 people to improve the overall quality of CrossFit USU.  This will prevent us from running into classes of 10-50 people and not knowing who will show up when.

• This means when you pay your membership fee at the Fieldhouse you will be required to choose one of the given times above to attend.  This is going to be more of a first come first serve basis, which means if you want 5:15 p.m. and there is already 25 people registered you will have to work a different time into your schedule.
• If we reach 150 people registered quickly the time slot of 4:15 is a possible solution as well.
• If you have any questions please feel free to email me at dillon.edelen@aggiemail.usu.edu

Exciting Facts to take away from this are:

• New Pull-Up rack
• New T-shirts
• More class times
• Awesome people

August 15, 2013

Sorry that I will not be attending class on Thursday August 15th, but here is a workout that is optional, but will be good for you to complete alone or in a group.  If you are wanting to get a group together, I would use the Facebook page to do so.

Use Map My Run found on Google:

Map a 3 mile course around campus or near your home.

For Time:

Complete the 3 Mile course

-EMOM (Every Minute On the Minute) until distance is completed you will run 80% or more of you sprint speed for 20 seconds.  

*This means you will run/jog/walk for 40 seconds until the next minute.

Post Time of 3 mile run in the comments section.

Post Run Workout

100 Push-Ups (Aim to complete as many as possible without using your knees)

Have a great weekend and I will see you guys on Monday.

August 14, 2013

Strength Section:

A. 15 Minutes to build to a heavy double of Clean (you may drop the bar between reps)

B. EMOM (Every Minute On the Minute) for 8 Minutes

•      2 Cleans at 70% of part A

Conditioning Section:

C. Fight Gone Bad Style
       5 Rounds (1 Minute at each station with 1 minute rest between Rounds)

• Row (Calories)
• Power Cleans 95/65
• KB Swings 53/35 (Full)
• Sit-ups
• Wall Balls 20/14

     *Score= overall number of reps through the 5 Rounds (Number will be large)

Pull-ups Progressions

I have decided to start a simple Pull-Up Progression that I would like everyone to take part in to get everyone to strict Pull-Ups that will translate into a ton of new and fun movements.

Daily (Pre/Post Workouts)
10-8-6-4-2
Strict Pull-Ups

If you are already able to perform strict Pull-Ups fluently, then add weight when you perform the sets.
If you find yourself completing sets 10-8 without having to take a break, I would like you to use a more difficult band for sets 6-4-2.

If you have a movement that you would personally like to improve on, don't be shy to ask me how to get better at the movement of your choice.  (preferably body weight movement)

Happy Pulling!

August 13, 2013

Strength Section:

A. Back Squat (Based off 1RM)
    10 @ 60%
      8 @ 70%
      6 @ 75%
      4 @ 80%
      2 @ 85%
      1 @ 90%+  (if you are feeling good today, attempt a new maximal lift on this last set.)

3 Sets
B1. Tire Pull Sprint X2 (Down and Back of Basketball Court)
B2. High Box Jump X8 Reps

*(Perform B1 and then perform B2 as a super set for 3 sets)

Conditioning Section:

C. 5 Rounds For Time:
    10 Push-Ups (increase difficulty= 10 Handstand Push-ups)
    15 Goblet Squats
    20 OH Walking Lunges (45/25)
   

August 12,2013

Strength Section:

A. Split Jerk Technique

Here is a basic Demo video for you to have an idea going into tomorrow:
http://www.youtube.com/watch?v=kavt9jXA8kw

B. 15 Minutes work up to a heavy Jerk (Split or Push).

C1.  ME Ring Push-Ups

C2. Heavy Farmer Carry X2 (Down and Back of Basketball Court)

Conditioning Section:

D.  For Time:
   200 meter Run
   21 Push Press @ 50-60% of part B
   21 Ring Dips or Tire Dips
   400 Meter Run
   15 Push Press @ 50-60% of part B
   15 Ring Dips or Tire Dips
   800 Meter Run
   9 Push Press @ 50-60% of part B
   9 Ring Dips or Tire Dips

August 8, 2013

Strength Section:

A. Back Squat (Percentages based off 1 Rep Max)

• 10 @ 60%
• 8 @ 65%
• 6 @ 75%
• 4 @ 80%
• 2 @ 90%

B1. 4X5 Bent Over Row with Barbell Heavy
B2. 4X(1/2 court) Front Rack Walking Lunges
*B1 and B2 means complete movement B1 and then movement 2 for 4 Sets.
     
Front Rack Walking lunges Demo from the CrossFit Regionals 2013
https://www.youtube.com/watch?v=pr3cgYcvO2w

Conditioning Section:

C. Complete for time in teams of 2:
    "Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
     +
300 Double Unders

August 7, 2013

Strength Section:
A. 15-20 Minutes work up to a heavy 2 rep of Clean.
* you may drop the bar between reps, but do not take more than 10 seconds to attempt the second rep.
* Clean= catching in a squat

Here is an informational video with Zach Forrest and Miranda Oldroyd
https://www.youtube.com/watch?v=9ujMWHBX5CU

B.  5X2 @ 70% of part A.
* you may drop the bar between reps, but do not take more than 10 seconds to attempt the second rep.

Conditioning Section:
C. 6 Rounds
    30 Seconds ME Row (Meters)
    15 Seconds Rest
*1 Minute Rest
     6 Rounds
     30 seconds ME KB Clean and Press 53/35 (Alternate arms each round 3 rds right and 3 rds left)
     15 Seconds Rest
*1 Minute Rest
     6 Rounds
     30 seconds ME Box Jumps
     15 Seconds Rest

August 6, 2013

Strength Section:
 A. 15-20 Minutes to work up to a heavy Front Squat.
B. 5X3 of Pause Front Squat @ 60% of part A.
     *pause 3 seconds in the bottom of the squat

Conditioning Section:
 C.   Mental tester :)
     For Time:
     150 Burpees

Please spend an extra 10 minutes daily on a movement that you want to be better at or quite frankly you suck at in a nice way.
Extra effort really does pay off. 
List of Movements:
Pull-ups, Toes to Bar, Double Unders, Handstand Push-ups, Handstand Walking, etc...

WELCOME!!!

Welcome to my attempt to have a blog site for CrossFit USU.
I am going to do my best to post the workouts the day before and informational videos at times to get you prepped for the up coming workout.  I look forward to spending my time each day with all of you and hope this improves everyone's overall experience with me.  Please post your times and weights daily after you complete each workout for easy reference in the future.

Once again you guys are awesome!

Aug. 5, 2013

Strength Section:
A. Snatch Technique
B. 15 Minutes working up to a heavy complex of:
   1. Snatch
   2. Overhead Squat

Here is an Over Head Squat video by Ute CrossFit.
https://www.youtube.com/watch?v=nqvpnG8WI58

Conditioning Section:
C.  5 Rounds For Time:

•  200 m. Run
• 15 KBS 53/35 (Full Swings)
• 20 Jumping Lunges (10 each leg)