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  • Archives

Friday 1/30/15

All I ever wanted really, and continue to want out of life, is to give 100 percent to whatever I’m doing and to be committed to whatever I’m doing and then let the results speak for themselves. Also to never take myself or people for granted and always be thankful and grateful to the people who helped me.” – Jackie Joyner-Kersee


Back squat, warmup, 75% x 5, 85% x 3, 95% x 1+


Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 Body-weight overhead squat ladder

Note: For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed for each exercise to the whiteboard.

Cash Out

Mobility: Buddha squats, band pulls, lats, quads, chest.

Thursday 1/29/15

A wise man can learn more from a foolish question than a fool can learn from a wise answer.” – Bruce Lee


MiniWOD 1 – The Jumper Challenge

AMRAP for 5:00
Triple Unders (Level 3)
Double Unders (Level 2)
Single Unders (Level 1)


Deadlift 1-1-1-1-1-1-1 reps

Post loads to whiteboard.

Cash Out

Handstand push-up practice

Wednesday 1/28/15

The only source of knowledge is experience.” – Albert Einstein


Press, warmup, 75%x5, 85%x3, 95%x1+


“Kelly Less”

5 Rounds for time of:
Run 400 meters
20 Box jumps, 24/20″
20 Wall-ball shots, 20/14# 14/10# 10/6#

Note: There is a 20:00 time cap. Post time to whiteboard and any notes to Zen Planner.

Cash Out

Every 2:00 for 8:00
3-4-5-6 Muscle ups
25 second L-sit hold

Tuesday 1/27/15

The quality of a leader is reflected in the standards they set for themselves.” – Ray Kroc


Tabata Shuttle Run, 10 yards


Ring push-up ladder

Rest 2-5:00

Body-weight front squat ladder

Note: For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed for each exercise to the whiteboard.

Cash Out

Tabata Flying Pull-up (competitors)

Monday 1/26/15

We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” – Buddha


Deadlift, warmup, 75%x5, 85%x3, 95%x1+



5 Rounds for time of:
50 Double-unders 150 single unders 100 Single unders
35 Knees-to-elbows Knees-to-chest Knees-to-90°
20 yard Overhead walk, 185/125# 135/95# 95/65#

Note: Scale this to 4 or 3 rounds to meet a 30:00 time cap. Or if you feel up to it, and have the time, complete the whole thing for Paul. Then you can say you completed it. Post time to the whiteboard and enter any notes in Zen Planner.

Cash Out

1a) 3×15 Weighted back extensions
1b) 3×1 Burgener warm-up (Snatch)

Sunday 1/25/15

It does not matter how slowly you go as long as you do not stop.” – Confucius

Foundations of Fitness
There are so many skills, drills, movements and exercises in crossfit that we often get overwhelmed. As soon as you get good at something we throw something different at you. Getting good (really good) at the basics is the first step. Breaking down complex exercises into simple movements, characteristics or skills will help take the stress out of trying to learn too much at a time. Here are some simple concepts that we need to consistently practice to get good…really good at the basics.

  • Core and posture – tighten up your belly and get your chest up and shoulders back
  • Center of mass – the closer an object is to your center of mass the easier it is to control
  • Core to extremity – efficient movement goes from the core of your body and progresses out to your limbs

Never give up
One of the reasons I like crossfit so much is that it mirrors life to the utmost. We have days in the gym that are incredible and we get that PR, or finally learn to do double unders efficiently. Then there are those days that it’s not quite as fun. Our shoulders weren’t working and we could come close to pressing even what we did last week. Life is the same way. You may have just had the best day at work and you come home and can’t wait to see your family and they are there for you with smiles on. Or, you may have gotten in an argument with your boyfriend, or girlfriend, or spouse. So what we learn is how to keep going and never give up. If we can learn to take everything (good and bad) as it is, and never get too high or too low. We can keep going and chip away at success. If you can keep going and finish strong in the gym you most certainly can do it in life.

Saturday 1/24/15

He who is not courageous enough to take risks will accomplish nothing in life.” – Muhammad Ali

Team WOD

“Team Jackie”
1000m Row
80 Thrusters (45# bb)
50 Pull-ups
*each person must switch at least once on each movement.
*once the barbell movement has begun, you cannot set the bb down, you must pass it between partners until all 80 reps are completed.
*you can switch as much as you want.
* it is total reps between the two partners in any rep scheme you would like.
* score is for time, 10 minute cut-off.
The next WOD is:

30 Ground 2 Overheads
*135# for men and 95# for ladies
*you can perform either a snatch or clean and jerk
*partner 1 must complete all 30 reps before tagging out, then partner 2 will perform 30 reps. Once partner 2 has completed their 30 reps they will return to their partner who will be waiting on their holding plate and time will stop.
*score is for time, 10 minute cut-off

Friday 1/23/15

However difficult life may seem, there is always something you can do and succeed at.” – Stephen Hawking


1) Press, Warm-up, 80%x3, 85%x3, 90%x3
2) 5×1 3-position Hang squat clean (above knee, below knee, ground)

*Note: #2 is for competitors and should be done after the WOD.


Run 1 mile

Post time to the whiteboard and any notes that apply.

Cash Out

3 Rounds each for time:
15 Box Jumps, 24/20″
12 Push press, 115/75#
9 Toes-to-bar

Thursday 1/22/15

An American monkey, after getting drunk on brandy, would never touch it again, and thus is much wiser than most men.” – Charles Darwin


Every 2:00 for 6:00 alternate the following exercises:
Row 10, 12 or 15 calories
8 Box Jumps, 24/20″


Lurong Benchmark WOD “The New Year Tester”
AMRAP in 7:00
5 Front Squats, 155/115# 95/65# 65/35#
7 Bar Facing Burpees

Post time to the whiteboard and any notes to Zen Planner.

Cash Out

Mobility: chest/shoulders, low back/abs, biceps/triceps, quads/hamstrings

Wednesday 1/21/15

I think the girl who is able to earn her own living and pay her own way should be as happy as anybody on earth. The sense of independence and security is very sweet.” – Susan B. Anthony


1) Deadlift, warm-up, 80%×3, 85%×3, 90%×3
2) 3 x comfortable max Muscle-ups, chest-to-bar pull-ups, chin-over bar pull-ups

*Note: Everyone will do the deadlifts. Competitors will do both, but muscle-ups should be done after the WOD.


Ring-dip ladder

Rest 5 minutes

3/4 body-weight Hang power clean ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to Zen Planner. If you complete extra reps add those up as well.

Cash Out

Every two minutes on the two minutes for 10:00
8 Shoulder-to-overhead
8 Bar-facing Burpees

Tuesday 1/20/15

To one who has faith, no explanation is necessary. To one without faith, no explanation is possible.” – Thomas Aquinas


1a) 3×1 3-position Squat snatch (above knee, below knee, ground)
1b) 3×40 second Box jumps, 24/20″

*Note: Competitors should do both exercises. Fitness athletes can choose one exersise.


“The Gauntlet”

Competitors will enter The Gauntlet one team at a time where they will face 10 movements. Each team will perform as many reps as possible at each station (movement) for 2 minutes with a 10 second transition from movement to movement for a total of 20 minutes of work.

*One person will be working, switch as much as you want.
*A tag out must be made in the holding box of each movement before a switch can be made.
* There is a mix of body weight movements and weighted movements. For all weighted movements, you will have 5 weight choices to choose (men and women have the same choices) from with a point scale of 5 for the heaviest and 1 for the lightest. Each person on the team can use a different weight but once you have started using that weight, you cannot change your weight in the middle of that movement (ex. fatigue sets in and you want to use a lighter weight, this would not be allowed)
* All body weight movements will have a point value of 3 points per rep.

The Movements of The Gauntlet are as follows: (the order is still being decided)

1. Burpee plate jumps (3 points per rep)
2. Pull-ups (3 points per rep)
3. Toe 2 Bars. (3 points per rep)
4. Kettle Bell Swings – american (70, 53, 45, 35, 26# options w/ 5-1 descending point value)
5. Box Jumps (36, 30, 24, 20, 16″ options w/ 5-1 descending point value) *step ups are not allowed, but a step down after the jump is
6. Shuttle Sprint (down is 3 points, back is 3 points)
7. Deadlift (275, 225, 175, 135, 95# options w/ 5-1 descending point scale) *cannot drop from the top, rep starts and finishes on the ground.
8. Front Squat (175, 135, 115, 95, 55# options w/ 5-1 descending point value) *cleaned from the ground
9. Hand Release Push-ups with elevated feet (3 points per rep)
10. Sit-ups with a 10 # slam ball (3 points per rep) *slam ball must touch floor behind head and ground in front of feet

Cash Out

1) 5×200m Run, record your times in your WOD Book (rest 1:00)
2) Mobility: chest/lats, hamstrings/quads, low back/abs

Monday 1/19/15

Baseball is 90 percent mental and the other half is physical.” – Yogi Berra


1) Back Squat, warm-up, 80%×3, 85%×3, 90%×3
2) 3 Rounds: 5 Fat bar squat clean thrusters, 155/105# / 30 Double unders (rest 1:00 between rounds).

*Note: #2 is for competitors and should be done after the WOD.


Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Post time and anything you did to scale the workout to Zen Planner.

Cash Out

1a) 3xME Toes-to-bar
1b) 3x400m Row
1c) 3×1 Overhead band buddha squat hold

*Note: This is a superset. Complete a max effort toes-to-bar. The next set take 80% and do it unbroken. Then take 60% and do it unbroken. Complete an all out effort on the 400m row. Increase the time by 15 seconds the next round. Then increase the time by 30 seconds the 3rd round. Complete the band buddha squat hold after the row each round.

Sunday 1/18/15

The best thing about the future is that it comes one day at a time.” – Abraham Lincoln

Join Clint today @ 1:00 pm for the Guantlet. It will be a fun workout and a chance to see how you compare to those competing @ FrostFit this coming weekend.

We had 29 athletes workout 3 or more times last week. If you didn’t get your 3 workouts in then come on in for four or more this week. We had 162 workouts last week. This is down from last week by 17 workouts. Let’s see if we can get 200 workouts this week. Keep your eye on the prize and remember to focus on your goals. By the way, the week begins on Monday and ends on Saturday.

Workout Tracking
It is important to keep track of your workouts. I will be posting your results to Zen Planner daily so you can check out the leaderboard and see how you stack up. The only thing you need to do is make sure your result has been posted for the day. Also, if you need to type any notes for the workout make sure you do it daily. The levels will not be posted. The only thing that will be posted to Zen Planner will be the result you gave me or the coach for your workout.

Weaknesses, or Areas of Opporunity
With the Open coming up and the Lurong Resolution Challenge about to get underway, it is time to really start focusing on your weaknesses. Think of what you would fear the most coming up in the next workout and make this area something you would enjoy. To help you out with this ask for help and we can adjust the ‘Buy-In’ and ‘Cash Out’ to fit your needs. Check out the video below to learn about the Resolution Challenge and get started.

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