3-29-11

Tabata - 20 seconds work/10 seconds rest for 8 rounds of: 100# Sandbag Lift Jump Rope V-up Punching Bag Hand Release Push up Run 1.5 miles Jeff, Wes, Matt, Landon, Adam

3-24-11

3 Rounds: 25 - 95# Power Clean 30 - 45# - Push Press 35 - Knees to Elbows 40 - Squat This workout was performed on 2-13-11, times are posted in ( ) after today's time. Jeff 21:20 (21:56), Adam 23:49 (26:25), Landon 27:52, Wes 41:37 (28:55 - 2 rnds), Matt 42:59 (39:38 - 1 rnd - 1st Crossfit workout)

3-22-11

100 Pull ups
2 mile run
100 Pull ups

This workout is intended to be very difficult. The pull up is one of the most important functional movements. Mastery of it displays exceptional strength compared to your body weight.
When the first 100 pull ups are complete your upper body is screaming, then you set out on the 2 mile run for some active recovery time. At the end of the second mile, you get back on the bar for the second 100 pull ups. Grip strength will begin to fail, you will feel that your body weight has doubled. Push through and finish strong. You will be sore for the next few days.

Adam 36:00, Jeff 37:20 (113 pull ups + 100 Push ups) Landon 38:50 scaled, Reese 40:09 scaled, Richard 42:10 scaled, Matt 43:14 scaled

3-20-11

2 Rounds of 15 reps each of:
45# Overhead Squat
200# Tire Flip
Russian Twist
Burpee
20" Box Jump
50# Sandbag Clean & Press

When 2 rounds are complete finish with:
200 Jump Rope
100 Push Up

This workout is a task for the whole body. The overhead squats, tire flips, box jumps and sandbag clean work mainly the legs. Russian twists and push ups work the core. Sandbag press and push ups stress the upper body. Burpees and jump ropes work the entire body. This is a good burn for all bodyparts. This is a time priority workout.

Adam 18:25, Jeff 18:26, Benji 25:01, Landon 29:48, Al 30:42, Wes 37:02, Richard 38:01, Matt 41:02

3-15-11

1 - 20 yd shuttle run per minute increasing each minute. Then descending x2 after failure. Example: 1 run the first minute, 2 runs the second minute, 3 runs the third minute, etc. When the total number of runs cannot be completed within the minute, decrease the number of runs by 2 each minute until you reach zero.

Jeff, Wes, Matt & Adam

3-7-11

100 - 40# Kettlebell swing
100 - Push Up
100 - Squat

The kettlebell swing starts with the weight between a wider than shoulder width stance. Use the knees to generate upward momentum and straightened arms to complete the range of motion overhead. This movement builds total body power. The push up is the staple of all chest training. Range of motion is chest to the ground to full extension at the top with the body straight enough to form a line between the shoulder, hip and ankle. The squat is performed with bodyweight. Range of motion starts with shoulder width stance. With a tightened core, lower the glutes to just below the knee level. Movement finishes with full hip extension at the top. This workout is time priority.

Times: Adam Rees 15:25, Jeff Williams 16:42, Al Kimbrell 25:49, Matt Homan 41:09

3-1-11

5k
The 5k is a good test of total body endurance. It is important not to overlook endurance in strength and conditioning work.

Times: Wes McCleese/Adam Rees 29:09, Al Kimbrell 34:15, Matt Homan 36:20

2-28-11

3 RM - Back Squat / Push Press
The back squat is another fundamental strength movement. The squat not only builds strength in the legs but also through the entire core area. The push press is the second tier overhead lifting motion involving a slight dip in the knee before the upward drive and press to full overhead extension. The moves are completed in sets of three, the highest weight lifted successfully for all three repetitions is the 3RM.

3 RM Loads: Al Kimbrell 245/165, Matt Homan 245/135, Wes McCleese 235/135, Adam Rees 235/165