4/30/11 - APRIL PAINSTORM COMPETITION

3 7-minute rounds with no rest.

In each round, travel 400m carrying 1/2 body weight. Then in the remaining time do as many reps as possible of GTOH w/ 2/3 bodyweight. Score will be total reps of GTOH.

1st - Loren Walden
2nd - Jason Trahan
3rd - Coit Willis

1st - Amie Trahan
2nd - Lerryn Trzcinski

4/29/11 - METCON

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Inchworm 2 Scorpion

- Single-Leg Squat

- Side Straddle Step

- Hollow Rock, 20 reps

- Forward Hollow Lunge

- Backward Hollow Lunge

2. SKILL & DRILL

A. 2 Rounds of:
- Handstand Hold to Negative, 10 reps
- Box Jump (touch and go), 15 reps
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 Unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)

C. Bench Press, 5 sets x 3 reps

4. WOD - METCON

5 Rounds for Time of:

- 5 Press (115#/80#)

- 10 Burpee 2 Pullup

- 20 Air Squat

Post times to comments.

4/28/11 - CHIPPER

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Run 1000m

2. SKILL & DRILL

A. 2 Rounds of:

- 10 Handstands (Hold to Negative)

- 15 Box Jumps (Touch-and-Go)

B. 3 minutes

- L-Sit/Tuck Sit Hold

C. For form:

- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 Unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)

C. Bench Press, 5 sets x 3 reps

4. WOD - CHIPPER

For time:

- 25 Walking Lunges
- 20 Pullups
- 50 Box Jumps (20")
- 20 Double Unders
- 25 Ring Dips
- 20 Knees to Elbows
- 30 Kettlebell Swings (70/53#)
- 30 Situps
- 20 Hang Squat Cleans (35# DB/KB)
- 25 Back Extensions
- 30 Wallball Shots (20# @ 10'/16# @ 8')
- 3 Rope Climb Ascents

4/27/11 - CROSSFIT OPEN WOD 11.6

1. WARM UP


Dynamic Warm Up
- Double Under, 5 minutes

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 Unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)

C. Bench Press, 5 sets x 3 reps

4. WOD - CROSSFIT OPEN WOD 11.6
AMRAP 7 MIN: 3-6-9-12-15-18...
- Thrusters (100/65#)
- Pullups (Chest to Bar)

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps completed to comments

4/26/11 - HEAVY OLYCON

1. WARM UP
Mobility WOD

Dynamic Warm Up - Jumping
- 5 Depth Jumps (24/20")
- 5 Low-Mid-Hi
- 5 Hi-Mid-Low
- 5 Mid-Low-Mid

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 Unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)

C. Bench Press, 5 sets x 3 reps

4. WOD - HEAVY OLYCON

Barbell weight: 115#/80#; 9-6-3 for time of:

- Snatch

- Overhead Squat

- Snatch Balance

Post loads and times to comments.

4/25/11 - TABATA SOMETHING ELSE

1. WARM UP
Mobility WOD

Dynamic Warm Up - Stone Lifting
- 10 Lap, Squat, Drops
- 10 Lap, Squat, Returns
- 10 Lap & Drops
- 10 Bent Over Rows

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 Unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Snatch Balance, 5 sets x 3 reps
B. Snatch Deadlift, 12x3@60% of 1RM (on the minute)

C. Bench Press, 5 sets x 3 reps

4. WOD - TABATA SOMETHING ELSE
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

4/24/11 - HAPPY EASTER

4/23/11 - GREG AMUNDSON'S GOAL SETTING & POSITIVE SELF TALK SEMINAR

4/22/11 - MAX WATTS & METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Lateral Tube Walk
- Inchworm > Scorpion
- Single Leg Squat
- Side Straddle Stretch

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 12 sets x 2 rep @ 70% of 1RM (on the minute)
B. Snatch Deadlift, 7 sets x 1 rep
C. Bench Press, 5 sets x 5 reps

4. WOD

3 rounds:
- Row Max Watts
- Rest 2 min

For time:
- Row 1500m
- 30 Paralette Pushups (12" Box)
- 30 Ball Slams
- 30 Back Squats (135/65#)

4/21/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Row 1000m

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 12 sets x 2 rep @ 70% of 1RM (on the minute)
B. Snatch Deadlift, 7 sets x 1 rep
C. Bench Press, 5 sets x 5 reps

4. WOD - METCON

5 rounds for time of:

- Tire Flip Jump Through, 10 reps

- Burpee, 10 reps

- OH Bar Lunge (95#/65#), 10/Leg

Post times to comments.

4/20/11 - CROSSFIT OPEN WOD 11.5

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 12 sets x 2 rep @ 70% of 1RM (on the minute)
B. Snatch Deadlift, 7 sets x 1 rep
C. Bench Press, 5 sets x 5 reps

4. WOD - CROSSFIT OPEN WOD 11.5

AMRAP 20 MIN:
- 5 Power Clean (145/100#)
- 10 Toe to Bar
- 15 Wallball Shots (20#@10'/14#@9')

4/19/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- 150 Double Unders

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 12 sets x 2 rep @ 70% of 1RM (on the minute)
B. Snatch Deadlift, 7 sets x 1 rep
C. Bench Press, 5 sets x 5 reps

4. WOD - METCON
3 rounds for time:
- Plate Run (45/25#)
- 30 SDHP (75/55#)
- 20 Knees to Elbows
- 10 Handstand Pushups (Chest to Wall)

4/18/11 - "HAMMER"

1. WARM UP
Mobility WOD


Dynamic Warm Up
- MB Clean Warm Up

2. SKILL & DRILL

A. 2-4-6-8-10 rep rounds:
- Ring Pushups
- KB Swing (53/35#)
B. 3 minutes

- L-Sit > Tuck Sit Hold

C. For form:
- 50 Alternating Pistols

D. 2 Rounds of:

- Skin the Cat, 3-5 unbroken reps

- False Grip Pullup, 3-5 Unbroken reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Hang Power Snatch, 12 sets x 2 rep @ 70% of 1RM (on the minute)
B. Snatch Deadlift, 7 sets x 1 rep
C. Bench Press, 5 sets x 5 reps

4. WOD - "HAMMER"

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

3-5 rounds, each for time, of:
- 5 Power Cleans (135/95#)
- 10 Front Squats (135/95#)
- 5 Jerk (135/95#)
- 20 Pull-ups
- Rest 90 seconds

Post time of each round to comments.

4/17/11 - METCON

1. WARM UP

- Foam Roll/T-Ball

- Run 400m

2. SKILL & DRILL

- GHD Situp

- Burgener Warm Up/Skill Transfer Drills

3. WOD - METCON

3 rounds for time of:

- Back Squat (135#/95#), 20 reps

- Kettlebell Swing (35#/25#), 30 reps

- Wall Ball (20/16), 40 reps

Post times to comments.

4/16/11 - TOTALLY PSYCHED 5K

Coit, Courtney, Sean, & Brown

4/15/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Run 1000m

2. SKILL & DRILL
A. 2-3 rounds
- 10 Bridge Ups, hold 2 sec
- 1 Dip, hold the bottom for 10 sec
B. 1 round
- 10 air squats
- Left Leg Splits (2 minutes)
- Right Leg Splits (2 minutes)
- MIddle Splits (2 minutes)
- 10 air squats
C. 20:10x8
- Tabata Hollow Rock

3. STRENGTH
A. Hang Power Snatch, 7 sets x 1 rep
B. Snatch Deadlift, 5 sets x 3 reps
C. Push Press, 12x3@50% of 1RM

4. WOD
2 rounds for time:
- 25 Wallball Shots
- 25 Double Unders
- 25 Pullups
- 25 Squats
- 25 GHD Situps
- Row 250m

Post time and scaling to comments.

4/14/11 - "RUNNING FROM THE COPS" aka "GRACEFUL CINDY"

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Inchworm

- Single Leg Squat

- Side Straddle Step

- Forward Walking Lunge

- Backward Walking Lunge

2. SKILL & DRILL
A. 2-3 rounds
- 10 Bridge Ups, hold 2 sec
- 1 Dip, hold the bottom for 10 sec
B. 1 round
- 10 air squats
- Left Leg Splits (2 minutes)
- Right Leg Splits (2 minutes)
- MIddle Splits (2 minutes)
- 10 air squats
C. 20:10x8
- Tabata Hollow Rock

3. STRENGTH
A. Hang Power Snatch, 7 sets x 1 rep
B. Snatch Deadlift, 5 sets x 3 reps
C. Push Press, 12x3@50% of 1RM

4. WOD - GRACEFUL CINDY
1-10 rep rounds:
- Clean & Jerks (135/95#)
- 1 Round of Cindy

Post times and scaling to comments.

4/13/11 - CROSSFIT OPEN WOD 11.4

1. WARM UP
Mobility WOD


Dynamic Warm Up

- Row: Fish Game

2. SKILL & DRILL
A. 2-3 rounds
- 10 Bridge Ups, hold 2 sec
- 1 Dip, hold the bottom for 10 sec
B. 1 round
- 10 air squats
- Left Leg Splits (2 minutes)
- Right Leg Splits (2 minutes)
- MIddle Splits (2 minutes)
- 10 air squats
C. 20:10x8
- Tabata Hollow Rock

3. STRENGTH
A. Hang Power Snatch, 7 sets x 1 rep
B. Snatch Deadlift, 5 sets x 3 reps
C. Push Press, 12x3@50% of 1RM

4. WOD - AMRAP 10 MIN

60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Post time and scaling to comments.

4/12/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up

- Run 1000m

2. SKILL & DRILL
A. 2-3 rounds
- 10 Bridge Ups, hold 2 sec
- 1 Dip, hold the bottom for 10 sec
B. 1 round
- 10 air squats
- Left Leg Splits (2 minutes)
- Right Leg Splits (2 minutes)
- MIddle Splits (2 minutes)
- 10 air squats
C. 20:10x8
- Tabata Hollow Rock

3. STRENGTH
A. Hang Power Snatch, 7 sets x 1 rep
B. Snatch Deadlift, 5 sets x 3 reps
C. Push Press, 12x3@50% of 1RM

4. WOD - METCON
5 rounds for time of:
- 6 Squat Clean Thrusters (135#/95#)
- 40 Double Under
- 2 Rope Climbs

Post loads and times to comments.

4/11/11 - "ANGIE"

1. WARM UP
Mobility WOD


Dynamic Warm Up

- Inchworm

- Single Leg Squat

- Side Straddle Step

- Forward Walking Lunge

- Backward Walking Lunge

2. SKILL & DRILL
A. 2-3 rounds
- 10 Bridge Ups, hold 2 sec
- 1 Dip, hold the bottom for 10 sec

3. STRENGTH
A. Hang Power Snatch, 7 sets x 1 rep
B. Snatch Deadlift, 5 sets x 3 reps
C. Push Press, 12x3@50% of 1RM

4. WOD - "ANGIE"
For time:
- 100 Pullups
- 100 Pushups
- 100 Situps
- 100 Squats

Post time and scaling to comments.

4/10/11 METCON

1. WARM UP

- Foam Roll/T-Ball

- Run 400m

- Dynamic Warm Up

2. METCON

- AMRAP in 20 minutes of:

- Wall Climb, 3 reps

- Pullup, 6 reps

- Squat Jump (45#/25#), 9 reps

Post rounds and reps to comments

4/9/11 - Take the First Step 5K

4/8/11 - HEAVY METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Jump Rope, 20:10x8

A.
2-3 rounds
- Ring Row, 10-15 reps
- Turkish Get Up, 2 reps/side (53/35#)
B.
2-3 rounds
- Hollow Rock, 20 reps
- Ring Dip, 3-10 reps
C.
2-3 rounds
- Ring Pushup Variation, 10 reps per arm
- Front Roll, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 6 sets x 2 reps

B. Snatch Deadlift, 5 sets x 5 reps

C. Push Press, 1RM

4. WOD - HEAVY METCON

5-4-3-2-1 for time of:

- Snatch (135#/95#)

- Left Arm Kettlebell Snatch (70#/53#)

- Parallette Shoot Through

- Right Arm Kettlebell Swing (70#/53#)

Post loads and times to comments.

4/7/11 - THE VOLKSWAGEN

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Run 400m

2. SKILL & DRILL
A. 2-3 rounds
- Ring Row, 10-15 reps
- Turkish Get Up, 2 reps/side (53/35#)
B. 2-3 rounds
- Hollow Rock, 20 reps
- Ring Dip, 3-5 reps
C. 2-3 rounds
- Ring Pushup Variation, 10 reps per arm
- Front Roll, 5-10 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 6 sets x 2 reps

B. Snatch Deadlift, 5 sets x 5 reps

C. Push Press, 1RM

4. WOD - The Volkswagen
21-15-9 reps for time:
- Bench Press (BW)
- Pullups

Post times to comments.

4/6/11 - CROSSFIT OPEN WOD 11.3

1. WARM UP

Mobility WOD

Dynamic Warm Up
- MB Clean Warm Up

2. SKILL & DRILL
A. 2-3 rounds
- Ring Row, 10-15 reps
- Turkish Get Up, 2 reps/side (53/35#)
B. 2-3 rounds
- Hollow Rock, 20 reps
- Ring Dip, 3-5 reps
C. 2-3 rounds
- Ring Pushup Variation, 10 reps per arm
- Front Roll, 5-10 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 6 sets x 2 reps

B. Snatch Deadlift, 5 sets x 5 reps

C. Push Press, 1RM

4. WOD - CROSSFIT GAMES OPEN WOD 11.3
AMRAP 5 MIN:
- Squat clean (165/110#)
- Jerk (165/110#)

4/5/11 - METCON

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Row 1000m

2. SKILL & DRILL
A. 2-3 rounds
- Ring Row, 10-15 reps
- Turkish Get Up, 2 reps/side (53/35#)
B. 2-3 rounds
- Hollow Rock, 20 reps
- Ring Dip, 3-5 reps
C. 2-3 rounds
- Ring Pushup Variation, 10 reps per arm
- Front Roll, 5-10 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 6 sets x 2 reps

B. Snatch Deadlift, 5 sets x 5 reps

C. Push Press, 1RM

4. METCON
For time:
- Rope Climb, 1-2-3-4-5 reps
- Overhead Squat (155/100), 5-4-3-2-1 reps
- GHD Situp, 25 reps

Post times to comments.

4/4/11 - "DIANE"

1. WARM UP
Mobility WOD


Dynamic Warm Up
- Inchworm
- SLRDL
- Bridge Up
- Iron Cross
- Scorpion
- Carioca
- Back Pedal

2. SKILL & DRILL
A. 2-3 rounds
- Ring Row, 10-15 reps
- Turkish Get Up, 2 reps/side (53/35#)
B. 2-3 rounds
- Hollow Rock, 20 reps
- Ring Dip, 3-5 reps
C. 2-3 rounds
- Ring Pushup Variation, 10 reps per arm
- Front Roll, 5-10 reps

3. STRENGTH

- Burgener Warm Up
- Skill Transfer Drills

A. Hang Power Snatch, 6 sets x 2 reps

B. Snatch Deadlift, 5 sets x 5 reps

C. Push Press, 1RM

4. WOD - "DIANE"

21-15-9 reps for time:
- Deadlift (225/185#)
- Handstand Pushup

Post times and loads to comments.

4/3/11 - METCON

1. WARM UP
- T-Ball: Box Hamstring/Pec/Adductor
- Foam Roll: L-Spine/T-Spine
Dynamic Warm Up
- Run 1000m

2. METCON
For time:
- Bench Press (75% of 1RM), 10-9-8-7-6-5-4-3-2-1 reps
- Box Jump (24"/20"), 20-18-16-14-12-10-8-6-4-2 reps
- Wall Climb, 5-4-3-2-1-1-2-3-4-5 reps
- Wall Ball (20# to 10'/16# to 8'), 20-18-16-14-12-10-8-6-4-2 reps

Post times to comments.

4/1/11 - METCON

1.WARM UP
Mobility WOD
- Couch Stretch
- Band Pec
- Band Lat

Dynamic Warm Up
- Speed & Agility Ladder

2. SKILL & DRILL (pick 1)

A.

2-3 rounds:
- Knees to Elbows, 3x3-5 reps (2 sec hold)
- GHR, 3x5-10 reps
B.

2-3 rounds:

- Strict Pullup, 3x3-5 reps

- Box Pistol, 3x5-10 reps

C.

2-3 rounds:
- Ring Support L-Sit/Tuck, 10-30 sec hold

- Handstand Wall Touches, 10-30 sec hold

3. STRENGTH

Fri
- Upper Body: Push Press, 5 sets x 3 reps

4. WOD - METCON

For time:
- Plate Run (4 gym lengths)

30-20-10 reps
- SDHP (75/55#)
- Walking Overhead Plate Lunges (45/25#), locked arms
- MB Clean (20/16#)

- Plate Run (4 gym lengths)

Post times and scaling to comments.