Flippin' Push-Pull

10 rounds:
5 Deadlifts at bodyweight
10 push-press (20-50%) bodyweight
5 tractor tire flips

(Props to Gym Jones)

Props to Gym Jones

BW Deadlift
Ring Pushups
Pullups

10,9,8,7...1

Get 'er dun!

Dippy Helen

3 rounds of:
1/4 mile run
21 DB swings
12 pullups
6 ring dips

In honor of a patient and friend, departed too soon. This will be known as "Tom's punishment".

10 thrusters
1 pullup
9 thrusters
2 pullups
8 thrusters
3 pullups
7 thrusters
4 pullups
6 thrusters
5 pullups
5 thrusters
6 pullups
4 thrusters
7 pullups
3 thrusters
8 pullups
2 thrusters
9 pullups
1 thruster
10 pullups

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The 3 10's

10 rounds of:

10 Deadlifts at 70% bodyweight
10 Push Press at 35% bodyweight

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5 1-leg deadlift (each leg)
10 knees to elbows
15 ring push-ups
Max rounds in 20 minutes

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Males 40% bodyweight, Females 25% bodyweight

Starting the Mass Gain program tomorrow. Will post results then.

Push-Jump-Pull

Renegade Man-Makers (2@20#)
Knees to elbows
10-9-8-7-...1
For time

Interval "Helen"

3 rounds of 400 meter run, 21 55# DB swing, 12 pull-ups (modified as needed).
2 minutes rests between each exercise, maximizing power.

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World-Class Fitness in 100 Words



Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat



Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.



Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.



Regularly learn and play new sports

Push-Pull

Muscle Up Practice

21-18-15-12-9-6-3
Bodyweight Bench Press
Bodyweight Deadlift

Medicine Ball Drills

Fight Gone ???

3 rounds:

5 Crucifix drags (25 m with 8' bar and 3 tires)
21 DB swings
21 DB bob and weave
21 Burpees
21 Knees to elbows
21 Push up
21 Box Jumps
21 Push Press
21 Elbow strikes (each arm on heavy bag)
21 Double unders
21 Pull-ups
21 Knee strikes (each knee on heavy bag)

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World-Class Fitness in 100 Words (from CrossFit.com)

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.


Run + Grapplers (from Coach Rut's site)
21 Grapplers
800 m run
15 Grapplers
600 m run
9 Grapplers
400 m run
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Grapplers - on your knees, grip the bar in a clean grip, jump up and clean and jerk the weight, return it with a flat back - that's one!

February 19, 2006
(props to Gym Jones and Mark Twight!)

21-18-15-12-9-6-3 reps of:
Bodyweight Deadlift (modified as needed)
Ring push-ups
36" box jumps

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February 4, 2006 workout

Being composed and will be finished this week!