Week 18 - Day 6 Courage

Operation Up In Smoke

Insert: Run 1 Mile

Contact: 3 rounds

10 Burpees

10 Pull Ups

Actions at the Objective: 21 - 15 - 9

(M) Dumbell Thrusters

Pull Ups

(H) Kettlebell Swings

Extract: Run 2 Miles

If you go over 1 hour, complete Escape & Evade:

50 Burpees

50 Squats

50 Push Ups

50 Sit Ups

50 Pull Ups

Week 18 - Day 5 Courage

Workout: Fire in the Gut

100 Sit Ups

100 Flutter Kicks

100 Leg Levers

100 Box Jumps

H rounds for time of...

5 (L) Kettlebell Sit Ups (right side)

5 (L) Kettlebell Sit Ups (left side)

10 (H) Kettlebell Swings

10 (H) KB Sumo Deadlift High Pulls

Week 18 - Day 3 Courage

Balance technique and intensity. In technical movements, don't let speed override accuracy.

Workout:

Element 1:

10 Pull ups

20 Push ups

30 Sit Ups

40 Squats

Element 2:

3 rounds of...

10 Deadhang pull ups

10 Romanian deadlifts (barbell only)

Element 3:

3 rounds of...

5 L pull ups

5 Romanian Deadlifts (barbell only) right leg

5 Romanian Deadlifts (barbell only) left leg

Element 4:

3 rounds for time of...

5 Medium Barbell Hang Squat Cleans (M)

10 Kettlebell Swings (M)

15 Box Jumps 24"

Element 5:

Run 2 miles for time

Week 18 Day 2 - Courage

Move efficiently through each element without breaking up sets.

Workout: Hurry Up!

Run 2000 Meters
50 Push Ups
50 Flutter Kicks
Run 1600 Meters
40 Push Ups
40 Flutter Kicks
Run 1200 Meters
30 Push Ups
30 Flutter Kicks
Run 800 Meters
20 Push Ups
20 Flutter Kicks
Run 400 Meters
10 Push Ups
10 Flutter Kicks

Track # of sets it takes you to achieve the following:
50 Deadhang Pull Ups
100 Squats

Food Forward

Looks like a pretty promising TV show!

Food Forward

Week 18 Day 1 - Courage

Consistency in elements 1 & 3. High intensity in element 2

Workout:

Part 1:

40-30-20-10

Flutter Kick

Sit Ups

Leg Levers

Part 2:

Ladder to 10 : 20 : 30

1 x Deadhang Pull Ups

2 x DB Overhead Press

3 x Push Ups

Part 3:

Run 3 Miles

Rest 3 Minutes

Run 2 Miles

Rest 2 Minutes

Run 1 Mile

In honor of the ultimate warrior. No, really... that's his name. The Ultimate Warrior.

Week 17 - Day 6 Strength

Warmup:

Stretch 10 Minutes

Workout: Grace

30 Clean and Jerks - 135 Lbs

Grace as defined in the dictionary - "Seemingly effortless beauty or charm of movement, form, or proportion."

Oh... the irony!

Week 17 - Day 5 Strength

Warmup:

Stretch 10 Minutes

Workout:

6 rounds for time of...

10 Deadlifts (Heavy)
15 Box Jumps 24"
20 Knees-To-Elbows

Great Videos

Week 17 - Day 3 Strength

Warmup:

21 - 15 - 9

Kettlebell Swings (Heavy)
Push-Ups

Stretch

Workout:

50 Kettlebell Snatch - Right Arm (Heavy)
50 Kettlebell Snatch - Left Arm (Heavy)

Use the 21 - 15 - 9 workout as a warmup. Focus on explosive movement and good technique. Note yoru time for the Snatches. For an extra challenge - don't put the kettlebell down until both arms are done.

Week 17 - Day 2 Strength

Warmup: 10 Minutes of Stretching

Workout:

RUN!

50 meters - 4 intervals on 3 minutes
100 meters - 3 intervals on 4 minutes
400 meters - 2 intervals on 6 minutes

Week 17 - Day 1 Strength

Warmup:

10 minutes of stretching

Workout: Barbell Clean & Jerk

5 x 5 - start at "Light" Weight

5 x 5 - Add weight if desired

5 x 5 - Add weight if desired

3 x 3 - start at "Medium" Weight

3 x 3 - Add weight if desired

3 x 3 - Add weight if desired

Load up the weight for the Clean and Jerks. Go up in weight judiciously, being careful not to let form degrade. Do a full body stretch before and after the workout. Note the max weights used for 5 rep and 3 rep C&J

Week 16-Day 6 Discipline

Warmup:

10min of Stretching

WOD:

FRAN

Beginner & Intermediate:

21-15-9 

• Thrusters  
• med barbell or heavy DB

• Pull-Ups

Advanced & Elite:

21-15-9

• Thrusters (95#, 42.5kg)
• Pull-Ups

Fran is simply a glimpse of heaven!

Jason "Rhabdo" Kaplan with a 1:53 Fran:

"Hard. Fast. No Cuddling Afterwords"
-Crossfit-

Week 16-Day 5 Discipline

Warmup:

10min of Stretching

WOD:

2-4 Rounds of:

50 (Heavy) KB Sumo Deadlifts
25 Lunges (Left side + Right Side=1 Rep)
50 (Light) Overhead Squats


Use a barbell or PVC for the OHS

What Muscles are used in Pull-Ups?

The Importance of Shoulder Mobility and Scapular Stability.

Requirements for Shoulder Stability.

"Hear and forget.
See and remember.
Do and understand."
-Confucius-

Week 16- Day 3 Discipline

Warmup:

10 min of Stretching

WOD:

Beginner: Run 1 mile
Intermediate: Run 3 miles
Advanced and Elite: Run 10k (6.2 miles)

The Protein Debate

Fructose May Increase Blood Pressure

Mikes Gym

Week 16, Day 2 Discipline

Warmup:

10min of Stretching

WOD:

3-5 rounds of:
Run 800m
25 Heavy DB Thrusters
50 Push Ups

"Success is a matter of understanding and religiously practicing specific, simple habits that always lead to success"

Week 16, Day 1 Discipline

Strong Mind-Strong body.  Practice discipline by ensuring full range of motion and complete muscle contraction.

Warmup:

21-15-9

• Light Kettlebell Swings
• Push Ups
• Squats 
• Sit Ups 

Run 800

21-15-9

• Light Kettlebell Swings 
• Push Ups
• Squats
• Sit Ups 

WOD:

3-5 Rounds of:

• 3 Medium DB Weighted Pull-Ups
• 6 Deadhang Pull-Ups 
• 9 Kipping Pull-Ups

If unable to do the above then do:
3-5 Rounds of:

• 6 Heavy KB Bent Over Rows (Right)
• 6 Heavy KB Bent Over Rows (Left)
• 9 Jumping Pull-Ups

Progression Models in Resistance Training for Healthy Adults

Navy in the right place during duck boat crash

What is Mental Toughness and how to Develop It?

Picture came courtesy of Hutch, Thanks!

Week 15 Day 5 Courage

Full Mission Profile: Double Tap

Mission details at Brass Ring Fitness

Camp Insertion:

2 Rounds of:
Run 400m
50 OHS (Light)

Actions At Camp:

5 Rounds of:
10 Pull-Ups
10 Burpees
Run 400m

Camp Extraction:

Rest 15min

Cave Insertion:

Run 4 miles

Actions At Cave:

4 Rounds of:

5 Tuck Jumps
10 Mountain Climbers (4 Count)
20 Sit Ups

Extraction:

Run 1 mile

The 15min rest between the camp and cave is not optional.

Endurance exercise performance: the physiology of champions.

"Success is not final, failure is not final: it is the courage to continue that counts"
-Winston Churchill- 

Week 15, Day 5 Courage

"Jenni"

Element 1

Dumbbell Complex

5 rounds of 5 reps each:
-Push Up (on Db's)
-DB Deadlift
-Front Squat
-Overhead Press
-Pull-Ups

Element 2

50 Light DB Thrusters

Element 3

20 Barbell Overhead Press @95lbs (42.5kg)
15 Barbell Overhead Press @115lbs (52.5kg)
10 Barbell Overhead Press @135lbs (62kg)

Element 4

3-5 rounds of:

Run 400m
50 Squats

Strength For Endurance
-Mark Twight

Intervals, Thresholds, and Long Slow distance: The Role of Intensity and Duration in Endurance Training


Adversity causes some men to break; Others to break records.
-William Arthur Ward

Week 15 Day 3 Courage

R3 x2

Time each separately:

1 Mile Run

Row 500

1 Mile Run

Redline the whole way!

Your Brain on Exercise

Active Hip 2.0 Directors Cut
-by Mark Rippetoe and Stef Bradford

The Squat, or How I Learned to Stop Leg-Pressing and Use My Ass
--by Mark Rippetoe

Do not run!
-Mark Rippetoe

Week 15 Day 2 Courage

"Punch in the Face"

Element 1

4-6 Rounds of:
Row 250m
10 Muscle Ups (or 4 Pull-Ups and 4 Dips)

Element 2

Run 4 miles for time.

Record the time on the run only.

Making Ryan Hall One Minute Faster

Why Swimming is Different

Week 15 Day 1 Courage

"Stoned"

Element 1

Ladder to 10:

DB Complex (Medium)
-Push Up on DB
-DB Deadlift
- DB Front Squat
- DB Overhead Press
Pull-Ups

Element 2

Run 6 miles or 40 min, whichever comes first.

Element 3

Barbell deadlifts:

5x5 @62kg (light)
5x5 @85kg (medium)
5x5 @102.5kg (heavy)

How Prefontaine Trained

The Right Way to Warmup is (Your Answer here)

Exposure to Plants and Trees Seem to Benefit Health
-Wait, so we are not supposed to wear a parka when we go outside to protect us from the evil outdoors? This defies common logic!

Happy 4th!

Have a great 4th everyone and keep all those who keep our country free on your minds!

Week 14, Day 6 Strength

Warmup:

10min of Stretching

WOD:

"Danny"

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

AMRAP in 20min of:
30 Box Jumps 20"
20 Push Press 115lbs
30 Pull-Ups

Sergeant Daniel Takashi Sakai Officer Down Memorial Page

What You Don't Know About the Push Up

What Exercise Science Doesn't Know About Women

Somebody may beat me, but they are going to have to bleed to do it.
-Steve Prefontaine-

Week 14, Day 5 Strength

Warmup:

10min of Stretching

WOD:

Beginner Run 0.5 mile

Intermediate Run 1.5 miles

Advanced Run 5k (3.1 miles)

Elite Run 5k (3.1 miles)

CrossFit Endurance Certification - Reno NV - October 16-17, 2010

First American 10k under 27 min:





A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
-Steve Prefontaine-