CrossFit Total Victory

Thursday, October 8, 2009

October Nine 2009

Warm up:
20-15-10-5
Box Jumps Push ups
Training:
(1) 5 Rounds
8x Front Squat @ 50% bodyweight
50 step ups, unweighted, to a 20" box
30 seconds rest
******* Rest 2.5 minutes ************
(2) 3 Rounds
8x Power Cleans @ 50% bodyweight
Run 400m
30 seconds rest

Wednesday, October 7, 2009

October Eight 2009

Warm up:
3 Rounds
50 ft Overhead Lunge Walk holding 45#
10x plank walk up
5x Pull ups

Training:
(1) 4 Rounds
300m Shuttle every 2:30

********* Rest 5 minutes ************

(2) 10 Rounds
30 seconds burpees
30 seconds rest

(3) 3 Rounds
90 second ab bridge complex (30 sec. side, 30 sec. front, 30 sec. other side)
Hip Mobility Drill

Monday, October 5, 2009

October Six 2009

Warm Up: 10-9-8-7-6-5-4-3-2-1
Hang power clean and press and overhead squat @ 45#
Dislocates

Training:
(1) 5 Rounds
5x Dead Lift @ body weight, then immediately
5x Broad Jumps
30 seconds rest
(2) 5 Rounds
5x Bench Press @ 85% body weight
5x Clapping push up
30 seconds rest
(3) 5 Rounds
5x Front Squats @ 85% body weight
5x Squat Jumps
30 seconds rest
(4) 5 Rounds
5x Push Press @ 75% body weight
5x Whip Smash with a fast rope
30 seconds rest

Sunday, October 4, 2009

October Five 2009

Warm up:
3 Rounds
Mini Leg Blaster
5x Clapping pushup
Hip Mobility

Training:
(1) 8 Rounds
1x Barbell Complex every 2 minutes

1x Barbell Complex = 4 reps each of:
Dead lift
Hang power clean
Front squat
Push Press
Back Squat

(2) 3 Rounds
Run 200m
15x Weighted situp @ 45#
10x Cross Chops @ 25#
20x Stiff Legged Deadlift
5x Knees to Elbow

Work swiftly but not frantically

Saturday, October 3, 2009

New Direction

Monday we will start our experiment with a modified version of Coach Rob Shaul's Military Athelete programming. This program according to Coach Shaul is designed for atheletes who have no season, specifically military, law enforcement, emergency response folks. Coach Shaul describes this as a burden of constant fitness. His programming makes folks stronger and faster but most importantly more durable. Everyone needs that, so we are going to try it out.

Most workouts will not be for time, but you will need to work diligently to finish the training within an hour. Come in Monday ready to go, in other words, rest on Sunday and get lots of sleep (I will be at the firehouse Sunday night, so sleep for me will be a roll of the dice.)

I can't wait.