tag:blogger.com,1999:blog-4565116666733389972024-02-20T03:37:42.042-07:00Falcon CrossFitmatty thttp://www.blogger.com/profile/07941198519471524842noreply@blogger.comBlogger192125tag:blogger.com,1999:blog-456511666673338997.post-48251069170840987892012-07-27T06:21:00.001-06:002012-07-27T06:21:12.558-06:00<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">120727</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Strength Day:</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">1) 3 Squat Snatches on the min for 10 min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">2) 21-15-9 Back Squat- Rest 3 min between sets</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">3) 3 Shoulder Press on the min for 10 min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">4) 10 min to work up to 3 rep max Bench Press</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">5) 5 weighted-strict pull-ups on the min for 10 min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">*There is a lot of sub-maximal loading today, but there is a lot of volume. Expect to be devastatingly sore tomorrow so eat a steak, roll out, and do some light calisthenics tomorrow. </span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">**This should take no more than ONE HOUR so move quickly between exercises. By the end of the hour you will feel exhausted, just like after a metcon</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com3tag:blogger.com,1999:blog-456511666673338997.post-54097609656621022472012-07-26T06:20:00.001-06:002012-07-26T06:20:26.133-06:00<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">120726</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Conditioning</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">1) 5 rounds for time</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">5 155lb thrusters</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Max Effort double-unders</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Rest :30</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">2) Angie (For time)</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">100pull ups</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span class="text_exposed_show" style="color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">100 push ups<br />100 sit ups<br />100 squats<br /><br />Notes: If you have a #20 vest, wear it</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com1tag:blogger.com,1999:blog-456511666673338997.post-88580881555058702512012-07-25T06:13:00.001-06:002012-07-25T06:13:31.816-06:00<br />
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<span class="messageBody" data-ft="{"type":3}"><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">120725<br /> Thursday we have a double metcon and friday we have a strength day...but for now...<br /> <br /> Endurance:<br /> 200m run, 400m run, 600m run*, 800m run, 600m run, 400m run, 200m run**<br />... <br /> *For up the ladder (After the first 200, 400 and 600) do a 1:1 work rest ratio. Rest however long it takes you to do the previous interval<br /> <br /> **For down the ladder (After the 800, last 600, 400, and 200) do a 2:1 work rest ratio. Rest half as long as it takes you to do the previous interval</span></span></h6>
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<span class="messageBody" data-ft="{"type":3}" style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">120723<br /> <br /> Strength:<br /> 1 Squat Clean every :30 for 10 min<br /> <br />... Conditioning:<br /> <br /> 1a) 3x Max Kettlebell Snatches #1.5pood<br /> 1b) 3x Max Ring Dips<br /> <br /> 2) 7x(14 1-arm Dumbell Clean and Jerks alternating arms*, Shuttle Sprint**, Rest***)<br /> <br /> *Use as high a weight possible that allows for no breaking<br /> **Run from the East side of the hallway to the fountain and back (100m), then to the far wall and back (200m)<br /> ***1:1 work:rest ratio. If it takes 1min to do the interval, rest 1 min</span></span></h6>
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<span class="messageBody" data-ft="{"type":3}">120719<br /> Strength:<br /> 1x Shoulder press on :30 every :30 for 10 min<br /> <br /> Endurance:<br /> Row 10x400m on the 3 min interval</span></h6>
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<span class="messageBody" data-ft="{"type":3}">120718<br /> <br /> This is our highest volume/hardest day of the week. Tomorrow is an active recovery day and Friday will be another tough day.<br /> <br /> Conditioning:<br />... 5x (21 Sumo Deadlift High Pulls #115/65, 21 Ring Dips)<br /> Rest 3 min<br /> <br /> 4x(20 pull ups, 30 push ups, 40 sit ups, 50 squats, rest 3 min)</span></h6>
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120717<br /> <br /> Track Work: <br /> 3x (Run 400m all out, rest 1 min, run 1000m)<br /> <br /> Rest enough to be fully recovered in between sets. You should be fresh for the 400m and fatigued for the 1000m</div>
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<span class="messageBody" data-ft="{"type":3}">120716<br /> <br /> Barbell Work:<br /> 3x3 Position Snatch on Min, Every Min for 10 min<br /> <br />... <a href="http://www.catalystathletics.com/exercises/exercise.php?exerciseID=65" rel="nofollow nofollow" target="_blank">http://<wbr></wbr><span class="word_break"></span>www.catalystathletics.com/<wbr></wbr><span class="word_break"></span>exercises/<wbr></wbr><span class="word_break"></span>exercise.php?exerciseID=65</a><br /> <br /> Notes: There are 90 or so squat snatches in this workout, so pick a pretty light weight. Its more about getting comfortable with the snatch movement than getting stronger. <br /> <br /> Conditioning: <br /> -3min max double unders- every time you break a set do 10 pull ups<br /> Rest 2 min<br /> -3 min max Toes To Bar- every time you break a set, do 10 push ups<br /> -Rest 2 min<br /> -3min max double unders- every time you break a set do 10 pull ups<br /> -Rest 2 min<br /> -3 min max Toes To Bar- every time you break a set, do 10 push ups<br /> <br /> Notes: It's a short metcon, but we will have a very hard running workout tomorrow. 1 Hour+ at the track.</span></h6>
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I guarantee that this combo will surprise you.</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Also, I would like to point out that my programming over the last couple of weeks looks strikingly similar to the team portion of the CrossFit games programming. Hmmmmmmm...</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span class="text_exposed_show" style="color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;"><br />Conditioning:<br />AMRAP in 12<br />5 315# Deadlifts<br />10 Overhead Squats #95<br />15 Pull Ups<br /><br />Endurance:<br />4:800m run on 6 min interval<br /><br />Notes: Every 6 min start a new interval. First one should start at 0:00, next at 6:00, next at 12:00 and final one at 18:00</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-86367744313857936732012-07-04T22:23:00.002-06:002012-07-04T22:23:54.856-06:00<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">120705</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Gymnastics: </span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Work on stuff you are bad at for at least 10 min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Notes: Handstand Walks/Push Ups/Holds...L-Sits...Ring Work...ext. </span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Conditioning: </span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">5 min amrap Burpie/Sprint Wall Jumps</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Rest 5 min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">5 min amrap Burpie/Sprint Wall Jumps</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Rest 3 Min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">3 min amrap (5xDumbell Snatch #100, 20 air squats)</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">1 min rest</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">3 min amrap (5x Dumbell Snatch #100, 20 air squats)</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Notes: Find a wall about chest height. Do a 20m sprint to the wall, perform a burpie and jump over the wall. Run 20m from the wall and 20m back then perform a burpie and climb over the wall ext. </span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">There is nowhere to hide on these workouts. You should be moving constantly for all the amraps, they are all out sprints</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-20166011974131036232012-06-24T23:33:00.001-06:002012-06-24T23:33:46.462-06:00<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">120625</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Conditioning:</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">21-15-9</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span class="text_exposed_show" style="color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">OHS #115, Burpies<br /><br />Note: This is a very fast workout...go unbroken if you think you can. If you know you can go unbroken, focus on speed and cutting down transition time.<br /><br />Endurance:<br />10x(200m Sprint, Rest 2 min)</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-16895567304953855692012-06-21T10:39:00.001-06:002012-06-21T10:39:07.729-06:00<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">This week, you've had some deadly metcons, 2 endurance days, and some skill work...time for some strength....</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Strength Day:</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">-3 Back Squats On the Min. Every Min For 5 Min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">-3 Front Squats On the Min. Every Min For 5 Min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">-3 Overhead Squats On the Min. Every Min For 5 Min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Rest 10 min</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span class="text_exposed_show" style="color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">-3 Shoulder Presses On the Min. Every Min For 5 Min<br />-3 Push Presses On the Min. Every Min For 5 Min<br />-3 Push Jerks On the Min. Every Min For 5 Min</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-4823080717693992212012-06-18T09:29:00.001-06:002012-06-18T09:29:22.728-06:00<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">120618</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Conditioning</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">1) 5 rounds for total run time and total reps of:</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Sprint 200m</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">ME UB Thrusters @ 155/105#</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Rest 1:1</span><br style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span class="text_exposed_show" style="color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;"><br />Notes: ME = Max Effort. UB = Unbroken. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.<br /><br />2) 4 rounds for total working time (not including C2B) and total reps of C2B:<br /><br />50 Double-Unders<br />10 Push Jerks @ 135/95#<br />*Rest 30 seconds before C2B.<br /><br />ME UB C2B Pullups<br />*Rest 1 minute before starting next round.</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-8030860276899477572012-06-13T23:04:00.001-06:002012-06-13T23:04:15.699-06:00<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">120614</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">Conditioning: </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;">-AMRAP in 5 min (3x225lb Deadlift- 10 Burpies)</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;" /><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px; text-align: left;"><br />-Rest 5 min<br /><br />-AMRAP in 5 min (5x115lb Hang Power Snatch-5 Double Shot Wallballs)<br /><br />-Rest 5 Min<br /><br />-AMRAP in 5 min (3x225lb Deadlift- 10 Burpies)<br /><br />- Rest 5 Min<br /><br />- AMRAP in 5 min (5x 115lb Hang Power Snatch- 5 Double Shot Wallballs)<br /><br />*Note: These should be 100% all out efforts. It is a sprint interval workout, just like a 1 mile run or a 750m swim<br /><br />**Note: <a href="http://crossfitbirmingham.ning.com/video/double-squat-wall-ball-shots" rel="nofollow nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://<wbr></wbr><span class="word_break" style="display: inline-block;"></span>crossfitbirmingham.ning.com/<wbr></wbr><span class="word_break" style="display: inline-block;"></span>video/<wbr></wbr><span class="word_break" style="display: inline-block;"></span>double-squat-wall-ball-shots</a><br /><br />***Note: This workout sucks</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-88819301324181091622012-06-13T17:32:00.001-06:002012-06-13T17:32:36.337-06:00<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">120613 </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">Strength:</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">1x Back Squat On the Minute, Every Min for 15min </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">(First 5 min @ 85% of 1RM, 2nd 5 min @ 90% of 1RM, 3rd 5min @ 95% of 1RM)</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">Endurance: Row 5k</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-28471580299372652792012-06-11T23:47:00.001-06:002012-06-11T23:47:32.770-06:00<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">120612 Gymnastics Day</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">Gymnastics:</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">On the rings</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">1a) 3x10 skin the cats</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">1b) 3x10 ice cream makers</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">1c) 3x10 sec L-Hold</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">1d) 3x15 Toes through Rings</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;" /><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 15px; line-height: 20px; text-align: left;">Not on the rings<br />2) 3x Max Handstand Push-Ups with as much rest as necessary<br /><br />3) As many shoulder touches as possible in 3 min<br /><br />*Note: <a href="http://bit.ly/KyAqao" rel="nofollow nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://bit.ly/KyAqao</a><br />**Note: You should do one set of 1a then one set of 1b, 1c,1d then rotate 2 more times through<br /><br />Conditioning:<br /><br />5x (15 KB Swing "Highest weight possible while going unbroken", 200m spring) on the 3 min interval<br /><br />*Note: Start each round of work every 3 min (i.e. start intervals on 0:00, 3:00, 6:00 ext)<br /><br />**Note: These should be absolute all out sprints...there's plenty of rest time built in</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-38786326969104245642012-06-11T09:05:00.001-06:002012-06-11T09:05:43.884-06:00<span style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">We will be departing the normal outlaw programming for the next couple of weeks because it requires equipment we do not possess at our gym and most of you don't have access to over break.</span><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">120611</span><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Strength:</span><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">3 Hang Squat Cleans On the Minute, Every Minute for 10 min (This should be heavy enough that you fail on the 8th or 9th min, but are still able to finish the workout)</span><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Conditioning: </span><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">4x(Run 400m, 15 OHS #115)</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-67899776682707589542012-06-07T11:00:00.001-06:002012-06-07T11:00:50.174-06:00<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">WOD 120607</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Endurance: </span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">Run Tabata 2 Mile: 20seconds on:10 seconds rest repeated until you have run 2 miles.</span><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><br style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;" /><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px; text-align: left;">**Keep repeating the 20:10 work:rest cycle until the entire distance is accomplished. There are no rests other than the 10 seconds after every interval</span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-16824219534900646592012-05-24T15:13:00.001-06:002012-05-24T15:13:25.491-06:00<br />
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Took this from Outlaw Crossfit. Should be a good workout using the resources we currently have in the room.</div>
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1X20 Back Squat<o:p></o:p></div>
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<br /></div>
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Notes: This should be a maximal UNBROKEN set. If you
completed all 20 reps last week, add approximately 5% this week. If you were
close to completing all 20 reps (15-19), use the same weight. If you weren’t
close (10-14), take off 5%.<o:p></o:p></div>
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<br /></div>
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<b>-then-</b><o:p></o:p></div>
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<br /></div>
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For time:<o:p></o:p></div>
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<br /></div>
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50 Mountain Climbers<o:p></o:p></div>
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15 OHS 115/75#<o:p></o:p></div>
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15 HSPU<o:p></o:p></div>
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50 Mountain Climbers<o:p></o:p></div>
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12 OHS 115/75#<o:p></o:p></div>
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12 HSPU<o:p></o:p></div>
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50 Mountain Climbers<o:p></o:p></div>
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9 OHS 115/75#<o:p></o:p></div>
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9 HSPU<o:p></o:p></div>
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50 Mountain Climbers<o:p></o:p></div>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-22632188065529244732012-05-22T14:14:00.002-06:002012-05-22T14:14:41.286-06:00<div style="text-align: left;">
<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;">Ready for some CARDIO??</span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;"><br /></span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;">Buy In: how you would like and do 3 rounds of 5 reps with a lift you want to work on</span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;">WOD: </span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;">8 Rounds</span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;">400m run</span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;">5x burpee jumps</span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;">10x lunges</span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;">15x situps</span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;"><br /></span></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 12px; line-height: 18px;">Cash Out: Stretch</span></span></div>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-22474302416917521832012-05-21T12:59:00.001-06:002012-05-21T12:59:14.896-06:00<div style="background: white; line-height: 18.0pt; margin-bottom: 19.5pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">12 minutes to establish a 1RM Power Clean
& Push Jerk.<o:p></o:p></span></div>
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<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">-then-<o:p></o:p></span></div>
<div style="background: white; line-height: 18.0pt; margin-bottom: 19.5pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">For time:<o:p></o:p></span></div>
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<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">30 Box Jumps 24/20″<br />
20 Deadlifts 275/185#<br />
30 T2B<br />
20 Lateral Burpees<br />
30 V-Ups<br />
20 Power Cleans 135/95#<br />
30 Alternating Pistols<br />
20 Burpee Box Jumps 24/20″<o:p></o:p></span></div>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-90451071421964181402012-05-20T11:20:00.001-06:002012-05-20T11:20:01.883-06:00<br />
<div style="background: white; line-height: 18.0pt; margin-bottom: 19.5pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">12 minutes to establish a 2RM Snatch Balance.<o:p></o:p></span></div>
<div style="background: white; line-height: 18.0pt; margin-bottom: 19.5pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">-then-<o:p></o:p></span></div>
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<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">3 rounds for time of:<o:p></o:p></span></div>
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<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">50 Double-Unders<br />
25 Burpees<br />
25 Ab-Mat Situps<o:p></o:p></span></div>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-38121263525835871022012-05-17T23:37:00.000-06:002012-05-17T23:37:02.596-06:00<br />
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<span style="color: #373737; font-family: Helvetica, sans-serif;"><span style="font-size: 15px;">All our bars should be back in the room today! yay!</span></span></div>
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<span style="color: #373737; font-family: Helvetica, sans-serif;"><span style="font-size: 15px;"><b>Buy In</b>- Work with PVC pipe</span></span></div>
<div style="background: white; line-height: 18.0pt; margin-bottom: 19.5pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">5X1 Power Clean & Push Jerk @ 75% (of max
Clean any style) – rest 60 sec.</span></div>
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<span style="color: #373737; font-family: Helvetica, sans-serif; line-height: 18pt; text-align: center;"><span style="font-size: 15px;"><b>WOD- </b></span></span><span style="background-color: white; color: #373737; font-family: Helvetica, sans-serif; font-size: 11.5pt; line-height: 18pt; text-align: center;">3 rounds for total reps of:</span></div>
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</div>
<div style="text-align: center;">
<span style="background-color: white; color: #373737; font-family: Helvetica, sans-serif; font-size: 11.5pt; line-height: 18pt;">ME UB Perfectly Vertical KBS 24/16kg</span></div>
<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";"><div style="text-align: center;">
<span style="background-color: white; font-size: 11.5pt; line-height: 18pt;">ME UB Thrusters 115/75#</span></div>
<o:p></o:p></span><br />
<div style="background: white; line-height: 18.0pt; margin-bottom: 19.5pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">*Rest as needed between movements, but there
is a 20 minute total cap.<o:p></o:p></span></div>
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<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";"><b>Cash out-</b>Stretch and skill. Identify flaws in your movements during the WOD and use PVC to practice proper form</span></div>
<div style="background: white; line-height: 18.0pt; margin-bottom: 19.5pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; vertical-align: baseline;">
<span style="color: #373737; font-family: "Helvetica","sans-serif"; font-size: 11.5pt; mso-bidi-font-family: "Times New Roman";">CONGRATS to all the 2013'ers getting their rings tonight! Have a fun weekend and get ready to hit the gym hard monday....:)</span></div>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0tag:blogger.com,1999:blog-456511666673338997.post-57349956636998290432012-05-16T01:24:00.000-06:002012-05-16T01:41:05.259-06:00<span style="font-family: Arial, Helvetica, sans-serif;">5-16-2012</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">So this weekend I got my Level 1 Crossfit Certfification along with Chandler Bishop and Tara Harris. I learned alot to say the least and have been working on a comprehensive program for the summer. Basically I want to combine endurance, strength and speed. This is the recipe that makes Crossfit Games and regional athletes. So I have three days on 1 day off workout plan for the summer. I am open to your input and suggestions especially if you are following the programming. Most of it was inspired by Outlaw Crossfit, an affiliate that has produced the most games athletes!</span><br />
<br />
<span style="background-color: white; color: #373737; font-family: Arial, Helvetica, sans-serif; font-size: 15px; line-height: 24px;">Buy In-400m run, 25 Jumping Jacks, 20 slow air squats</span><br />
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<br />
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<span style="color: #373737; font-size: 11.5pt;"><span style="font-family: Arial, Helvetica, sans-serif;">Strength : 3 rounds, 3 reps Tempo High-Bar Back Squats @ 70% – rest 75 sec. </span></span></div>
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<span style="font-size: 12pt;"><span style="font-family: Arial, Helvetica, sans-serif;">
</span></span></div>
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<span style="color: #373737; font-size: 11.5pt;"><span style="font-family: Arial, Helvetica, sans-serif;">WOD: For time<o:p></o:p></span></span></div>
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</div>
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<span style="background-color: white; color: #373737; font-family: Arial, Helvetica, sans-serif; font-size: 11.5pt; line-height: 18pt;">Run 400m</span></div>
<span style="color: #373737; font-size: 11.5pt;"></span><br />
<div style="text-align: center;">
<span style="color: #373737; font-size: 11.5pt;"><span style="font-size: 11.5pt; line-height: 18pt;"><span style="font-family: Arial, Helvetica, sans-serif;">3 rounds of the BB complex</span></span></span></div>
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</span><span style="color: #373737; font-size: 11.5pt;"></span><br />
<div style="text-align: center;">
<span style="color: #373737; font-size: 11.5pt;"><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 11.5pt; line-height: 18pt;">5 Deadlifts 115/75#</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
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<span style="color: #373737; font-size: 11.5pt;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="background-color: white; font-size: 11.5pt; line-height: 18pt;">5 Hang Power Cleans 115/75#</span></span></span></div>
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<span style="background-color: white; font-size: 11.5pt; line-height: 18pt;">5 Push Jerks 115/75#</span></div>
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<span style="background-color: white; font-size: 11.5pt; line-height: 18pt;">Run 400m</span></div>
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<span style="background-color: white; font-size: 11.5pt; line-height: 18pt;">2 rounds of the BB complex </span></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; font-size: 11.5pt; line-height: 18pt;">Run 400m</span></div>
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<span style="background-color: white; font-size: 11.5pt; line-height: 18pt;">1 round of the BB complex</span></div>
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<span style="background-color: white; font-size: 11.5pt; line-height: 18pt;">Cash out-Stretch!</span></div>
</span></span>Falcon CrossFithttp://www.blogger.com/profile/07634330161923671086noreply@blogger.com0