10 May 10
 
Front Squat 5 x 1
Press 5 X 5
 
Then
 
1 X Sled push down and back (loaded with 90 pounds)
9 KB Swings (2 pood or 70 pounds)
12 Push-ups
Rest exactly 1 minute between rounds and complete 5 rounds.
 
Post loads and time total time to comments

07 May 10
 
Clean and jerk, work up to 5 heavy singles
Pull-ups 3 x 5 weighted
 
Then
 
100m farmers walk with 45 pounds in each hand
20 24" box jumps
5 rounds for time
 
Post loads and time to comments

This is what this workout feels like!
 

 
06 May 10
 
Bench Press 5 X 5
 
Then
 
Courtesy of CrossFit Football:
30 Back Squats (Load bar with Body Weight)
1000m Row
30 Burpees
For time
 
Post loads and time to comments

 
05 May 10
 
Rest/Mobility and Recovery
 
Warm-up with a conversational cardio event. 
 
Foam roll, stretch, and work on recovery in general.  Now is the time to address all those limitations you body has that are hindering your performance. 
 
Shoulder mobility affecting the snatch or OHS?  Work on it
External rotators Tight from the 5 x 5 Back Squat on Monday?  Roll them out and stretch
Flexability slowing ou down or causing pain at a joint?  Stretch!

We are working an initial copy of a lease agreement for 3,000 SF of space in Westminster.  Things are busy on this end so posts have been sporadic, I apologize.  Spread the word.
 
04 May 10
 
Deadlift 5RM
Pull-ups 3 x failure
 
Then
 
8 x 200m sprints with 45 seconds of rest between efforts
 
Post load, reps, and fastest/slowest run times to comments

We are leaving for Mark Rippetoe's Starting Strength coaches seminar in NJ this morning.  Should be a great weekend focused on the DL, SQ, Press, PC, Bench Press, and programming.  This is our second trip to see Mark so we should pick up a few more peices of knowledge we surely missed the first time around.
 
Have a great weekend and I'll see you Monday.
 

 
30 Apr 10
 
Snatch 1-1-1-1-1-1-1-1-1-1
Clean and jerk, work up to 85% of your max and hit 6 successful singles
 
Then
 
AMRAP in 15 minutes of:
15 weighted sit-ups
10 clapping Push-ups
1 suicide
 
Post loads and rounds completed to comments

We witnessed some great times this morning with "Fran".  A few new additions to the leader list on the wall.  Strong work by all, as we know, Fran hits us all equally as hard. 
 

I'm not sure who he is but his name is Fran, so be mad at him!
 
29 Apr 10
 
Back Squat 3 x 5
Press 3 x 5
 
Then
 
"Fran"
21-15-9 reps of:
Thrusters, 95 pounds
Pull-ups
 
Post loads and time to comments

 
28 Apr 10
 
Rest/Mobility/Recovery
 
Warm-up with 5-10 minutes of an activity of your choosing.
 
Then
 
Work mobility issues, and stretch.  If you are looking for a great way to combine mobility with flexibility check out this from 1441.  This is a great sequence that will increase your hip mobility while you gain flexibility.

If you have kids it's only a matter of time before they start imitating what you do in the gym and ultimately want to train with you.  But is it safe for them to work in with you during your linear progression with the major lifts?  Here is a great article to help answer some of those questions you may have.
 
Enjoy
 

Photo courtesy of CrossFit Kids
 
27 Apr 10
 
Deadlift, 65% of 1RM for 15 reps with 30 seconds rest between reps.  Focus on bar speed, moving weight as quickly as possible.
Pull-ups 5 x 5 weighted
 
then
 
Courtesy of CF Football:
Row 1 minute
Rest 1 minute
for a total of 20 minutes/10 intervals.
goal is 3k total meters rowed
 
Post loads and meters rowed to comments.

26 Apr 10
 
Back Squat 3 x 5
Press 3 x 5
 
Then
 
5 Rounds For Time of:
10 broad jumps (6' minimum)
9 KB Swings (2 pood or 70 pound Dumbell)
12 Push-ups
 
Post loads and time to comments