We have been under some construction at the gym this last week.  We should be finished up next weekend.  Over 3k of additional gear is scheduled to arrive today.  We will have a couple new pull-up rigs, bumpers, bars, M2 GHD from Rogue, rings, 30 pound slam balls and a few other toys. 
 
Once we get everything in place we will have a truly to rated strength facility.  We may be opening up a Saturday session for a few athletes so stay tuned for the details.
 

Photo courtesy of CrossFit.com
 
09 Mar 10
 
Deadlift 5RM
Pull-ups 3 x failure
 
Then
 
8 x 200m row sprints with 90 seconds rest between intervals
 
Post load, reps, and slowest/fastest row times to comments

The soup turned out great.  I have to admit the first bite was a little difficult but it turned out to be one of the best soups I have ever had.  Its pretty simple to make and you can substitute any meat you would like.
 
1 Grass fed beef tongue
2 Pablano peppers, roasted with skin removed
2 red peppers
2 cans diced tomatoes
1 medium onion
chili powder, salt and pepper to taste
4 cups water
3 large marrow bones
 
Cook in a crock pot on low for 12 hours.  Remove the meat from the tongue, return to soup and serv.
 
 

 
08 Mar 10
 
Back Squat 5 x 5
 
Then
 
Courtesy of CrossFit Football:
5 reps overhead (any way from the rack)
10 Push-ups
15 Back Extentions
AMRAP 15 minutes
 
Post load and rounds completed to comments

Happy birthday Amber C.!  Hope you have a great birthday.
 
I put together a soup in the crock pot at 7pm last night.  Just turned it off this morning at 8am.  I'm trying something new, grass fed beef tongue!  I've never had it but it's waiting for me to get home from work.  I'm slightly frightened but I'm hoping it's good.  It smelled delicious as I left the house at 4am.  I'll let you know on Monday how it turned out.
 

 
05 Mar 10
 
Snatch 1-1-1-1-1-1-1-1-1-1
 
Then
 
3 Deadlifts
5 Handstand Push-ups
100m Sprint (50 down, touch a line with hand, and return to start)
AMRAP in 15 minutes
 
Post loads and rounds completed to comments

www.70sbig.com
 

 
04 Mar 10
 
Weighted ring dips 5 x 5
 
Then
 
Courtesy of CF Football
 
10 rounds for time of:
3 Front squats loaded @ body weight
5 Ring dips
7 Knees to elbows
 
Post load and time to comments
 

Most of you probably do not care what muscles are involved with the many movements we do here but for many of you some basic anatomy can go a long way in our training.  Because we are always trying to educate our members, not just make them bigger-faster-stronger, we get into discussions that often time require some basic understanding of anatomy.
 
So the next time we talk about your external rotators, why your groin is sore after a heavy squat workout, why we have a closed stance-knees out position in the deadlift, or we mention your posterior chain you can go here and educate yourself.
 
This is probably the best on line site I have seen for basic anatomy.  Bookmark it and enjoy. 
 

 
03 Mar 10
 
Active rest/Recovery
 
25 Turkish Get-ups each side.  Warm up to a moderately heavy weight and then complete 25 reps on each side. 
 
Then
 
Stretch, foam roll, and work any mobility drills you need.  Focus on the external rotators on the roller.

We made a grass fed beef sirlion roast last week.  It was covered with garlic, fresh rosemary, and olive oil with Japanese sweet potatoes roasted on the side.  It was served with a horseradish sauce.
 
Give it a try, it really coudn't be any easier.  A 4 pound roast will give you a couple days worth of left overs.
 

 
02 Mar 10
 
Deadlift 5-5-5-5-5
 
Then
 
21-15-9
Clean and jerk (60% of your 1RM)
Pull-ups
 
Post loads and time to comments

We just ordered 3k worth of new equpiment.  Should trickle in over the next couple weeks.  There will be more to come as we continue to upgrade the garage gym.
 
Set some new PRs today.  We have worked hard over the last several weeks.  Lets move some big weight, reset, and start again.  Good luck.
 

Andy Bolton
 
01 Mar 10
 
"CrossFit Total"
 
Back Squat
Press
Deadlift
 
Post new 1RM for each to the comments

Have a great weekend.  This was a tough trianing week like most around here.  Eat well, sleep, and come back rested on Monday.
 

 
26 Feb 10
 
Snatch, work up to a heavy single and hit it 3 successful times.  If you miss, either lower the weight for 3 more or try again.  You must end with 3 successful snatches.
 
Then
 
21-15-9 reps of:
Ring rows (feet elevated on 24" box)
Ring dips
 
Post load and time to comments
 

 
1932 USA Bobsled Team

 
25 Feb 10
 
Front Squat 3-3-3-3-3
Back Extensions 3 x 25 (weighted)
 
Then
 
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
As Many Rounds As Possible in 20 minutes
 
Post loads and rounds completed to comments

We program 4 work days each week.  M-T-T-F with Wednesdays being an active recovery day.  It is expected that you have a sport, a hobby, or an interest that will get you out on the weekend for a 5th training day.  This may be practicing your sport, playing in competition, going for a long run, skiing, going for a bike ride, or even physical labor around the house.
 
At the very least you should be practicing or learning a new sport for a 5th training day.
 

 
24 Feb 10
 
Recovery/Mobility/Regeneration
 
2K row to get warm and stretch.
 
Then
 
Spend at least 40 minutes, stretching, working hip and shoulder mobility, and finish with some foam rolling on any trouble spots.