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      Updated daily, the CrossFit Journal is a multimedia fitness encyclopedia that can help you improve your performance as an athlete or trainer.

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  • Archives

Thursday 10/22/14

Emancipate yourselves from mental slavery, none but ourselves can free our minds!” – Bob Marley

Buy-In

Row 500m
Time one round of the challenge workout at the level you will be doing.

WOD

Lurong Challenge WOD 7

AMRAP 7:00
6 Hand Stand Push Ups, HR Push-ups, knee hr push-up
8 American KB Swings, 70/55, 55/35, 35/18
12 Sumo Deadlift HP, 70/55, 55/35, 35/18

Cash Out

Practice Tire Flips


Wednesday 10/22/14

The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.” – Thomas Paine

Fitness

Buy-In

1a) 3×15 foot Rope climb
1b) 3×20 foot Handstand Walk

WOD

“Crossfit Total 2″

Clean, 1RM
Bench Press, 1RM
Overhead Squat, 1RM

Combine the total weight lifted for score.

Cash Out

1a) 3x400m Run
1b) 3×3 Muscle ups, pull-ups + dips

Competitor

MisFit #527


Tuesday 10/21/14

If you can dream it, you can do it.” – Walt Disney

Congratulations to Susan for getting her first two muscle ups!

Fitness

Buy-In

Deadlift 5-5-5-5-5 (use moderate weight and practice perfect mechanics)

WOD

Half Double Tabata (Total Score)
Chest-to-bar Pull-ups, chin over bar, band pull-ups
Sandbag Stick Jumps, 50/30, 30/20, no weight
One-arm Kettlebell Snatch, 55/35, 35/25, 25/15

Cash Out

Press 3-3-3-2-2-1

Competitor

MisFit #526


Monday 10/20/14

It is better to conquer yourself than to win a thousand battles. Then the victory is yours. It cannot be taken from you, not by angels or by demons, heaven or hell.” – Buddha

Congratulations to Patsy for her second place finish at the Front Range Crossfit Weightlifting competition yesterday. Patsy went 5 for 6 on the day and made all of her clean & jerk attempts. Great job!

Fitness

Buy-In

3 Slow Rounds
3 Clean & jerks (use a warm-up weight for this one)
3 Bar Muscle ups, Band bar muscle ups
30 Double unders, 90 single unders

WOD

“Kelly”
Five rounds for time:
Run 400 meters
30 Box jump, 24/20,
30 Wall ball shots, 20/14, 14/10, 10/6

Cash Out

Mobility: chest/shoulders, adductors

Competitor

MisFit #525


Sunday 10/19/14

Rest Day, make-up day or Olympic Weightlifting


Saturday 10/18/14

Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” – Leo Buscaglia

Buy-In

Ultimate Football

WOD

2014 Crossfit Games Team WOD
Triples
50 Med Ball Cleans, 150/80#
50 Muscle Ups
100 HSPU

Cash Out

50 In/Out Tire Flips for time


Friday 10/17/14

I have no faith in human perfectability. I think that human exertion will have no appreciable effect upon humanity. Man is now only more active – not more happy – nor more wise, than he was 6000 years ago.” – Edgar Allan Poe

Fitness

Buy-In

Ultimate Frisbee.

WOD

AMRAP in 10:00
10 Burpee box jumps, 24/20″
8 Squat cleans, 155/105, 115/75, 75/55
1 Rope climb, 15ft, 3 Pulls-to-standing

Cash Out

10 REFT:
Row 250m
Rest as needed

Competitor

MisFit #523


Thursday 10/16/14

Always Do Your Best. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.” – Miguel Angel Ruiz

Buy-In

1a) 3 x Burgener Warm-up, increase weight each set
1b) 3 x Unbroken set of toes-to-bar (pick a number that you know you can do)

WOD

Lurong Challenge WOD 6

AMRAP 8:00
15 Snatches, 95/65, 75/55, 45/35
15 Toes-to-bar, Knees-to-90, Abmat sit-ups
12 Snatches, 95/65, 75/55, 45/35
12 Toes-to-bar, Knees-to-90, Abmat sit-ups
9 Snatches, 95/65, 75/55, 45/35
9 Toes-to-bar, Knees-to-90, Abmat sit-ups
6 Snatches, 95/65, 75/55, 45/35
6 Toes-to-bar, Knees-to-90, Abmat sit-ups
3 Snatches, 95/65, 75/55, 45/35
3 Toes-to-bar, Knees-to-90, Abmat sit-ups
6 Snatches, 95/65, 75/55, 45/35
6 Toes-to-bar, Knees-to-90, Abmat sit-ups
9 Snatches, 95/65, 75/55, 45/35
9 Toes-to-bar, Knees-to-90, Abmat sit-ups

Cash Out

Log your score into Lurong and Zen Planner


Wednesday 10/15/14

Obey the principles without being bound by them.” – Bruce Lee

Fitness

Buy-In

Run 400m
rest 30 seconds
50 Double unders
rest 30 seconds
20 Back extensions
rest 30 seconds
10 Overhead squats (barbell)

WOD

Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Cash Out

AMRAP 15 Minutes
Row 100m
20ft HS Walk
Rest 1 Minute
Row 200m
40ft HS Walk
Rest 1 Minute
Row 300m
60ft HS Walk
Rest 1 Minute
And so on…

Competitor

MisFit #522


Tuesday 10/14/14

Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you.” – Lao Tzu

Fitness

Buy-In

1a) 3x200m Run
1b) 3×3 Muscle ups, jumping muscle ups or muscle up attempts, or pull-ups & dips

WOD

Row 3:00 for calories
—-
Tabata (low score):
Front Rack Lunge, 45/25, 25/15, 15/10 added to an axle bar
Sumo deadlift high pull, 95/65, 65/45, 45/35
—-
3:00 of Parallette pass throughs for reps

Cash Out

Practice for 10:00 – press, deadlift, & squat mechanics

Competitor

MisFit #521


Monday 10/13/14

It is the mark of an educated mind to be able to entertain a thought without accepting it.” – Aristotle

Fitness

Buy-In

Set up for the workout and perform 3 reps of each exercise you are going to do today.

WOD

“The Seven”

7 RFT:
7 Handstand push-ups, 2 abmat hspu, hr push-ups
7 Thrusters, 135/95, 95/65, 65/45
7 Knees-to-elbows, Knees-to-chest, abmat sit-ups
7 Deadlifts, 245/165, 185/125, 95/65
7 Burpees
7 Kettlebell swings, 70/55, 55/35, 35/25
7 Pull-ups, Jumping pull-ups

Cash Out

100 Double unders, or practice
3×5 Glute ham raises

Competitor

MisFit #520


Sunday 10/12/14

Work hard for what you want because it won’t come to you without a fight. You have to be strong and courageous and know that you can do anything you put your mind to. If somebody puts you down or criticizes you, just keep on believing in yourself and turn it into something positive.” – Leah LaBelle

Today is either a makeup day. You choose a WOD during the week that you missed and do all portions of it.

Or

The Olympic Weightlifting workout will be the next workout from the 12 week Basic Training cycle that we started on Thursday.


Saturday 10/11/14

Look deep into nature, and then you will understand everything better.” – Albert Einstein

Buy-In

For time:
400m Sled pull (small sleds), 90/45#

WOD

2014 Regionals Workout #4
In teams of three complete:
50 Thrusters, 95/65
10 Rope Climbs, 15ft
40 Thrusters, 95/65
8 Rope Climbs, 15ft
30 Thrusters, 95/65
6 Rope Cimbs, 15ft

Only one athlete can work at a time. The thruster bar cannot touch the ground until all reps are complete for that round. If is does, the reps start over at zero.

Cash Out

Climb the Ladder
Pull-ups (strict or kipping)
2-4-6-8 …


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