In a never ending quest to improve the quality of our product we will be changing our programming on Monday.  It will be familiar to some but not so different to our current programming.  It will be loosely based on the Texas Method and we will break the strength work down between beginners and intermediate lifters.  This will allow us to accommodate a full range of athletes in their development and ensure each individual is receiving the proper stress. 
 
If you have questions about whether you are a beginner or intermediate let me know.  It's a rather important distinction that will influence your strength gains in a positive or negative way.
 
28 May 10
 
Clean and Jerk, find a new 1RM
Pull-ups 3 x failure
 
Then
 
Courtesy of CF Football
First Series
 
For time:
 
1st and 10...5 Hang Power Cleans 185 lbs
Sprint 100 yds
Rest 40 seconds
2nd and 7...10 Push Press 135 lbs
Sprint 60 yds
Rest 30 seconds
3rd and 3...20 Kettle Bell Swings 2 Pood
Sprint 40 yds
Rest 20 seconds
4th and 1...40 Ball Slams 30 lbs 
Sprint 20 yds
 
*Ball Slams are done by lifting a ball overhead to full extension and slamming the medball or d-ball into the ground
 
 
Post loads, reps and time to comments

27 May 10
 
Front Squat 3-3-3-3-3
3 X ring dips to failure
 
Then
 
2 X 200M row with 45 second restinterval
4 x 100M row with 30 second rest interval
8 x 50M row with 15 second rest interval
 
Post loads, reps and total time on the rower including rest intervals to comments

We are hoping to have the facility signed for by early next week.  As soon as we sign the equipment will be ordered and set up will begin.  Mark you calenders for a first week of July opening.  Lots to do between now and then but I think we can get it done.  Keep spreading the word to friends and family.
 

If this is how you feel about your foam roller you need to spend some more time with it.
 
26 May 10
 
2K Row
 
Hip mobility drill, stretch, and foam roll problem areas.  Focus the rolling on the external rotators, hamstrings and glutes.

What's for dinner?  If you have a slow cooker or crock pot dinner really couldn't get much easier.  Pictured below is a grass fed roast, onions, garlic, bacon (bacon makes everything better), and a few herbs/spices.  Simmer on low all day in the crock pot and dinner is ready when you walk in the door.  Thanks Angie!
 

 
25 May 10
 
Snatch technique work.  Work the power snatch from the power position, just above the knee, and from the ground.  Keep loads relatively light, no more than 80% of power snatch 1rm.
 
Deadlift 5RM
 
Then
 
4 rounds for time of
1 x suicide run
25 ball slams (30 pound slam ball)
 
Post loads and time to comments

We are fresh off the USAW Level I coaching course this weekend.  Big thanks to coach Leo Totten for spending 2 days instructing the lifts.  For those who don’t know, coach Totten is nothing short of a celebrity in the weightlifting world.  The course would not have been the same without the knowledge he brings to the platform.
 
Coach Totten is also the president of Werksan USA.  We will definitely be in touch with him to set up a few platforms in our new space.  Maybe we can even talk him into spending some time in the facility both for a workout and some coaching.
 
For more information on weightlifting in our area visit East Coast Gold.
 

 
24 May 10
 
Back Squat 5 x 5
Press 5 x 5
 
Then
 
5 pull-ups
10 Push-ups
100 feet walking lunge
Complete as many rounds as possible in 15 minutes
 
Post loads and rounds complete to comments

This is outside our normal programming but the members asked for it so we give it to you.  We had some great PRs on this one.  It's amazing how getting stronger improves your endurance and over all METCON.
 
 
20 May 10
 
"Fight gone bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
 
Post total reps to comments

Sorry for not posting the last two days.  It has been a little busy in the evening when I draft up the next days post.  We are working like crazy to get a gym up and running in Westminster, MD soon.  We are working to produce a world class strength and conditioning facility for the area and will stop and nothing less.
 
There will be no CrossFit classes or WOD post this Friday.  I'm traveling to East Stroudsburg University for the USAW Level I certification.  Should be a great time and I will let you all know how the new certification format turns out.
 

 
19 May 10
 
Rest/Regeneration
 
Hip and shoulder mobility work. If you are a CrossFit journel subscriber follow this link and scroll down to the video title "Hip Prep".  If you are not a CrossFit journel subscriber, shame on you.  It's only $25.00 a year for hundreds of articals and videos to improve your halth and fitness.
 
Then
 
Stretch and foam roll

We tried out a new paleo soup recipe last night.  The meat was a little tough but had great flavor over all.  Below is a picture before we turned the heat up to bring it to a boil.
 

In full disclosure and for image credit, we found this at CrossFit Balboa
 
14 May 10
 
Clean and Jerk, work up to a new 1RM
 
Then
 
7 Push Jerks (use 65-75% of your above 1RM) make sure to use nothing less than 95#
250m Row sprint
As Many Rounds As Possible in 12 minutes
 
Post load and rounds completed to comments

13 May 10
 
Back Squat 5 x 5
Ring Dips 3 x failure
 
Then
 
"Helen"
3 rounds for time of:
400m sprint
21 KB Swings (1.5 pood or 55 pounds)
12 Pull-ups
 
Post load, reps, and time to comments

11 May 10
 
Power Snatch 5-3-3-2-2-1-1-1
Pull-Ups 3 x failure
 
Then
 
5 Deadlifts (275 pounds)
10 Burpees
5 rounds for time
 
Post Loads, reps, and time to comments