Week 23 Day 3

Warmup: Row 1500 M or Run 1 Mile

Workout: MILK & DEADLIFTS BITCHES!!!

5x5 with light barbell
5x4 with medium barbell
5x3 with heavy barbell

60 total reps. Note the heaviest weight for each set of deadlift.

Week 23 Day 2 - Strength

Warmup: Stretch 10 Minutes

Workout:
Intervals
*Run 4 x 200 on 2 minute intervals
*Run 4 x 400 on 3 minute intervals

then...

21 - 15 - 9 of
*KB Swings (H)
*Burpees

Week 23 Day 1 - Strength

Greetings from Vegas people. Playing catch up.

Warmup: Run 1 mile easy pace

Workout: H rounds for time of...

5 Barbell clean & jerk (M)
Row 500 Meters

How fit are you?

This article - "How Fit Are You?" was posted on the main site a few days ago.

http://library.crossfit.com/free/pdf/08_03_How_Fit_Are_You.pdf

I'm curious about a couple of things:
1. Any thoughts on if this is a good comprehensive fitness test?
and
2. Anybody want to work this in along with the Warrior Athlete Workouts in the near future?

Week 22 Day 5 - Discipline

Warmup: Run 1 Mile

Workout: 40 - 30 - 20 - 10 of...

KB Sumo Deadlift High Pull (H)
DB Overhead Press (M)
Sit-ups

Week 22 Day 3 - Discipline

Warmup: Stretch for 10 minutes

Workout: Run 10,000 Meters (6.2 miles)

Week 22 Day 2 - Discipline

Sorry for the late post peep's.

Warmup: 10 Minutes of Stretching

Workout: Max rounds in 30 minutes (advanced & elite) or 20 minutes (beginner & intermediate) of:

10 DB Thrusters (M)
10 Pull Ups
10 Push Ups

Post total rounds.

You may not break up and/or combine exercises on each set. This is a long AMRAP so pace accordingly.

Week 22 Day 1 - Discipline

Warmup:

Run 800 Meters

40-30-20-10 of:

Push Ups

Sit Ups

Squats

Run 800 Meters

Workout: (H) rounds for time of...

10 KB Swings (M)

10 KB SDHP (H)

Notes: Warm up at a consistently moderate pace. Attack the workout, paying careful attention to the lower lumbar contraction to ensure the best results and avoid injury.

Week 21 Day 6 - Courage

Operation: Sledge Hammer

Insert: Run 1 mile with 25# pack

Contact #1: 4 rounds

- 10 Burpees with Pack

- 400M Run

Actions at Objective:

- 100 Deadlift (L)

- 100 DB Push Press (M)

- 100 KB SDHP (H)

- 100 DB Thrusters (L)

Contact #2: 4 rounds

- 10 Burpees with Pack

- 400M Run

Extract: Run 1 mile with 25# Pack

1:05:00 deadline for mission completion from insert to extract. If you go over the limit, add Escape & Evasion: 3 Mile Run with Pack

Week 21 Day 5 - Courage

10,000 Meters

Run 10K

Redline so your tank is empty at the end.

Friday 10K

Friday 10K run in the early AM. Any takers want to meet at Bartley Ranch at 5AM for a nice morning run? We can meet at the parking lot by the mini market on Lakeside. Up for discussion...

Week 21 Day 3 - Courage

Push

Workout:

Deadhang Pull Up Ladder (1 to 10)
Run 2 Miles
100 Push Ups
100 Sit Ups
100 Flutter Kicks
100 Squats
Run 2 Miles
Deadhang Pull Up Ladder (1 to 10)

Do all of one exercise before moving on to another in element 3.

Week 21 Day 2 - Courage

Turkish AMRAP

As Many Rounds As Possible in 20 minutes of...

5 Kettlebell Turkish Get Ups - Right side (H)
5 Kettlebell Turkish Get Ups - Left side (H)
5 Handstand Push Ups (or heavy DB overhead Press)

Shoot for 10 rounds

Week 21 Day 1 - Courage

Murph

Wear a 20# vest or rucksack

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 Mile

Hard way to start the week... Suck It UP!

Week 20 Day 6 - Strength

Sorry for the early post holmses. I'm going to be out of town tomorrow & wanted to get it up to hear about your love affairs with Helen. She is one sweet lady.

Goal for the workout: Review the time of your last workout and set a goal for this one.

Warmup: Stretch 10 Minutes

Workout: Helen

3 rounds for time of...

400 Meter run

21 Kettlebell Swings 53# (24Kg)

12 Pull Ups

This is an incredibly intense workout that should leave you completely spent. Make sure to keep your form under control.

Week 20 Day 5 Strength

Goal for the workout: Push the pace hard. Ignore pain, pay attention to technique.

Warmup: Stretch 10 Minutes

Workout: H rounds for time of...

10 KB Snatch - right arm (H)

10 KB Snatch - left arm (H)

20 Squats

Practice good form on the Snatches. Use as heavy a KB as you can for this workout. Focus more on the precision of the movements than the speed of the whole workout.

Week 20 - Day 3 Strength

Goal: Focus on technique. Develop explosiveness by ensuring proper movement.

Warmup: Run 1 mile

Workout: Clean & Jerk

5x5 - Light barbell

5x4 - Medium barbell

5x3 - Heavy barbell

Use the light and medium C&J's to prepare for the heavy sets.

Week 20 Day 2 - Strength

Goal: Sprint all out on intervals. Test yourself on the rounds - push past the point of fatigue.

Warmup: Stretch 10 minutes

Workout:

8 x 200 Meters on 2 minutes

4 x 400 Meters on 3 minutes

M rounds for time of:

Run 400 Meters

10 Burpees

Farewell (Hopefully)

I will be leaving on Wednesday for my training and just wanted to write a short blog post as a final farewell.

Thanks for everyone for training with me and really showing me what the concept of a "team" really means.  Leaving BBCF is something that is very hard to do as I have gained so many friends and coached so many amazing athletes. 

Without all the BBCF warriors pushing me in every WOD (both in real time and looking at times on the blog) I would not have been nearly as motivated in my efforts and probably would not be realizing my full potential.

I will take a piece of everyone in my training and use it to help push me past the challenging and difficult times that I will inevitably encounter.  Just thinking about everyone rooting for me at home is incentive enough to not only do this for myself, but for everyone who has trained alongside my these past few years.

One final thank you goes out to Coach Ord, thanks for the amazing Warrior Athlete program and being an awesome, hold nothing back mentor!

Stay strong and stay in touch! XhaksawX@gmail.com

Week 20 Day 1 - Strength

Warmup: Stretch 10 Minutes

Workout: H rounds for time of...

Run 400 Meters

10 Clapping Push Ups

10 Tuck Jumps

10 (H) Kettlebell Swings

Every movement in this workout is explosive. Try to contract powerfully to get the most out of each movement. If you get tired to the point that you are not able to perform the exercise properly - stop and recover. Better to do it right than to fatigue and miss out on the purpose of the exercises.

Week 19 Day 6 - Discipline

Warmup:

Run 1 Mile

3 rounds of:

10 Push Ups

10 Dumbbell Overhead Press (M)

10 Pull Ups (or med KB bent over rows)

Run 1 Mile

Workout: Angie

For time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Before starting, check and record your last time (18 weeks ago) and set a goal for this workout.

Use the warmup to thoroughly warm up your body. Don't skimp. Don't get so caught up in going fast that you sacrifice on form - solid technique and full range of motion.

Week 19 Day 5 - Discipline

Warmup: L rounds of...

10 Barbell Front Squats (L)

10 Kettlebell Swings (L)

Workout: Run 5K

Crush your time from earlier this week.

Week 19 Day 3 - Discipline

Warmup: Stretch 10 minutes

Workout: M rounds for time of...

5 KB Turkish Get Ups (right) - M

5 KB Turkish Get Ups (left) - M

20 Pull Ups

Use medium KB for the Turkish Get Ups (scale down if necessary).

Week 19 Day 2 - Discipline

My apologies for letting the blog slip. Drinking coffee at Starbucks & playing catch up.

Warmup: L rounds of...

10 Barbell Front Squats (L)

10 Kettlebell Swings (L)

Workout: Run 5K

Run on a track if possible. Effort should be high intensity. Redline.

Week 19 - Day 1 Discipline

Warmup:

Stretch 10 minutes

WOD:

Run 400 meters (warm up)

H rounds for time of:

5 Kettlebell Clean & Press - right arm (H)

5 Kettlebell OH Squats - right arm (H)

5 Kettlebell Clean & Press - left arm (H)

5 Kettlebell OH Squats - right arm (H)

5 Deadlifts (H)

Run 400 meters (cool down)