TRAINING DAY

1A. FRONT SQUAT 5 X 2-3 / 180sec rr

155/3 160/3 165/3 170/3 175/3

1B. CHIN UPS 5X 3-6-9 strict/kip/ctb /180s rr

2. DEAD-LIFT 8X2/45sec rr

185lbs

3A. TOES TO BAR 5 X 15/.45sec rr unbroken

3B. GHD RAISES 5 X 15/45sec rr unbroken

"The indispensable first step to getting what you want out of life is this:

...deciding what you want."

---OPT

Training Day

1. Clean Grip Power Snatch 5 x 2-3 / 180s rr
#80/3 ,3,2,2,2

2a. Snatch Grip Dead-lift w/ #155; 3 x 4-6 / 10s rr
2b. Kettle bell swing w/ 1.5pd; 3x 15 10s rr
2c. Ghd Back Ext 3 x20 unbroken


Performance Tip of the Day: as body tempurature elevates, the speeds of nerve and muscle functions increase. This results in increased muscular strength, power and endurance...so WARM -UP before you begin your workout!

training day

... you are in control of your own destiny.


1. Back Squat w/ #155; 1-5 ladder as many ladders as possible in 10min.
completed 4 for a total of 60 reps

2. 30% if 1rm Back Squat; BB Jump Squats 6x6/60s rr
used 60lbs

3. Ghd Sit ups 3 x 20 unbroken / 45s rr

FITNESS ELEVATED COMP

WOD #1 @ 10:30AM
500M +440M SPRINT = 3:33

WOD#2 @ 12PM
90SEC EACH EXERCISE FOR AMRAP

CLEAN AND JERK #75 = 25reps
RING PUSH UPS= 26reps
FRONT SQUAT #75=25reps
BURPEES=25reps
101 reps total

WOD#3 @ 2:40PM
440m RUN
10x DEAD-LIFT #135
20x BOX JUMP 24"
30x KETTLE BELL SWING 1pd
40x WALL BALL SHOTS
50M WALKING LUNGE w/#25 plate overhead
400m RUN
FINISHED 10:55

PLACED SECOND OVERALL...

PRE-COMP WOD

1. Build to a 1rm in clean and jerk...don't go too heavy, keep it fast.
95,115,125,135
2. 3x5 clean and jerk #75 /rest 90sec
3. ring push ups 3 x 10 unbroken
4a.3x 20 double unders unbroken
4b.3x 20 sec row / rest 90sec

Tommorrow is GAME DAY!

Pre-Comp Training Session

500m Row @ 95%
400m Run @ 90%

rest then...

3 rounds NOT for time
5 box jumps
10 KBS
15 Wall Ball Shots

This Semester-- Biomechanics or better yet..."Functional Anatomy and Mechanics"...how nerves command muscles to pull on bones to move joints and create optimal performance...in CROSSFIT...hee hee :-)

Training Day

My "Homey G" Jared workin' out the Squat Cleans!

1. Find Heavy Rep in Hang Squat Clean within 7min.
135,145,155,160,165,170

2. 10-1 #95 Ladder Hang Squat Clean for time
unbroken sets / 5:20

3. GHD Sit ups 3 x 30 Unbroken

Training Day

1A. HSPU w/ green band 3 x amrap (-2)

6,5,4

1B. semi-stiff leg deadlift 3 x 8-10

#95,#115,#115

2A. ring push ups 3 x amrap (-2)

15,12,10

2B. kettle bell swing 3 x 25 unbroken #1pd

3A. ring dips amrap (-2)

6,6,6

3B. rev glut hypers 3 x 15

Double Training Day

HAPPY NEW YEAR 2010!!!

WOD #1 @ 12pm

1. Push Jerk 6min find 1RM
115,125,135,145, 150x

2. CTB Ladder 1-10-1
11:34...toasted grip

3. AMRAP DB Burpees in 3min
36reps

WOD#2@ 5:00pm

1. OHS 10x10 / 90sec rr
75,75,75,75,75,85,85,85,85,85

2. Ring Push ups 10x10 unbroken / 90sec rr