WOD

"Donkey Kong" sans stairs

21-15-9

Burpees
KB Swings
Box Jumps

WOD

7 Rounds For Time:

10 Pull-ups
10 KTE
10 Push-ups

Why We Get Fat

Here is another lecture from Gary Taubes. Mr. Taubes puts into simple language the reasons we as humans get fat.

The video is long. But if you watch it, you'll get it.

WOD

5 Rounds For Time:

Run 200 meters
15 Squats
10 Ring Push-Ups

WOD

(1) 10 Rounds For Time
6x Burpees
3x Turkish Getups Each Hand (M-16kg, W-12kg)

(2) 10 Rounds (Grind, not for time)
10x Double KB Swing
10x Box Jump (24")
5x Pull up (weighted, if possible)

For those of you in Fedvul, PSG will be "open" for most of the day. Stop in at your leisure.

WOD

10x Ring Dip
20x KB Swing
10x Burpee
8x Ring Dip
18x KB Swing
14x Burpee
6x Ring Dip
16x KB Swings
18x Burpee

Home Made Rings

You know they got this recession on...



These were ridiculously cheap. It took me about twenty minutes total construction time. See how I did it HERE.

WOD

"The Road"

4 Rounds

15 Deadlift @ 115#
20 Pullups
25 Box Jumps

Could all these movements help prepare you for evading cannibals, militants, and a constant drizzle of ash in a post-apocalyptic America? They could at least give you a jump on the competition...

WOD

I'm headed to the Bar 6 to chop wood. So, this WOD is about as functional as you can get. For anybody else, Just pick an old WOD and post results to the comments.

WOD

"Whore In Church"

Warm Up:

5 (each side) Turkish Get Up

Then:

7 Rounds for time

7 Mr. Spectaculars
7 Pullups
7 Box Jumps

Paper Shop Challenge

Here are both videos of the Paper Shop Challenge. The first one is brand new! This WOD can definitely crush you. I'm anxious for another willing participant to tackle this soon. Who's Next?

Bruce: 17:08
Clint: 19:36
Next Victim: ??

WOD

3 Rounds For Time:

10 Front Squat @ 115
5 HSPU
20 Burpees

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

WOD

Weighted Pullups

1-1-1-1-1-1-1

WOD

"Paper Shop"

3 rounds

4 chest ups
8 front squats @ 115
12 burpees
16 alternating kb c & j
20 kb swings
24 box jumps @ 24"

Rest Day

WOD

3rnds for time:

20 kbs
30 box jumps
40 push ups

WOD

1550

For Time:

4 Rounds

15 Burpee/Pullup combo
50 squats

WOD

5 Rounds:

10 KB Clean to Press (R & L, must touch ground every rep)
15 Overhead Squats @ 45# Bar
10 Pull-ups

WOD

AMRAP in 20 minutes:

10 KB burpie/deadlifts
15 box jump
10 KTE

WOD

KB "Fran"

21-15-9

KB Thrusters @ 70#
Pullups

Rest Day

Sir Edmund Hillary

WOD

Four rounds for time:

Run 400 meters
Rest 2 minutes

WOD

4 rounds For Time:

10 pullups
20 swings
30 pushup
40 pushpress @ 45#
50 squats

PSG aka "The Meat Locker"

I was considering getting a space heater for the box, then I came across this on a popular fitness publication's website:


Q: My gym is frigid. does the cold air affect how much fat I can burn?

A: Actually, that freezerlike environment may help you. Exercising in the cold can prolong high-intensity interval work [sound familiar?], while hotter temperatures often lead to quicker exhaustion. What's more, a polar-style workout can mildly stimulate your metabolism to boost fat loss.

WOD

100 Burpees For Time

WOD

"Jonescrawl"

3 Rounds:

Bodyweight Deadlift X 10
Boxjumps X 25

Rest Day

WOD

30-20-10

Box Jump
Weighted Situp @ 35#
Burpees
Pullups /2

WOD

“Unworthy” (source: Gym Jones)

Squat: 80-40-20-40-80
KB Swing: 40-20-10-20-40
Pull-up: 20-10-5-10-20

Five rounds
1st round looks like: 80x Squat + 40x KBS + 20x Pull-up
2nd round looks like: 40x Squat + 20x KBS + 10x Pull-up



Improvising

Videos

PSG videos now have a permanent home. Link is on the right side of the page. Now I just need someone else to agree to be in one.

WOD

3 rounds for time of:

33 pushups
33 situps
33 goblet squats, 16 kg

WOD

7 Rounds For Time:

10 Box Jumps
10 Pull-ups
10 DB/KB/BB Push Press

Suggested loading of 45% of bodyweight. Example 200lbs*.45=90. 90/2=45lbs or 2 x 45lb dumbbells.

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Rest Day

WOD

1 round of “Helen” for time.
5 min rest
21 round of KB (70#) “Fran” for time
5 minute rest
21 round of “Donkey Kong” for time

WOD

Run 400m

5 Rounds of:

10 Pull Ups
15 KB Swings
20 Push Ups

Run 400m

WOD

3 Rounds For Time:

25m Flying Burpees
25m Farmer Carry @
10x Pull-ups

Mini-Vaca

I'm headed to Eufreakra Springs this weekend. So you'll have to come up with your own damn WODs for a few days :)

WOD

5 rounds for time:

3 weighted pull-ups, 35lbs
6 strict pull-ups
9 kipping pull-ups

Make Up Day

Pick a WOD off the site and do it. Post WOD and results to comments.



"I felt sorry for guys packed into gyms, trying to look like how Calvin Klein or Tommy Hilfiger said they should."

-The Narrator, Jack

Rhabdo Is Strong...

Good Clean Fun: Jason "Rhabdo" Kaplan from Jon Gilson on Vimeo.

WOD

Max Rounds in 20 minutes:

8 left arm kettlebell snatches
8 right arm kettlebell snatches
10 pull-ups
10 burpee KB deadlifts

WOD (Amended Due To Rain)

Max Reps KB Bench on Swiss Ball

For Time:
KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees

Then:
Max Reps KB Bench on Swiss Ball

WOD

"More Tears & Power" (not quite; - Rings and 53 lb KB)

KB Swing 5-10-15-20
Knees-to-Elbows 20-5-10-15
Push-up 15-20-5-10
Squats 10-15-20-5

First round looks like: 5x KBS + 20x KTE + 15x PU + 10x Squat

WOD

“Jonestown Sprint”

15-10

Burpee/Pullup Combos
KB Push Press @ 70#

I'm Back

Sorry for the lack of post the last few days...

Complete as many rounds as possible in 20 minutes of:

10 Pull-ups
70 pound Thruster, 10 reps

WOD

25-20-15

KB Thrusters
KB Power Cleans
KB Swings

WOD

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD

"Roaming Phat Cindy"

As many RDs in 20 Minutes:

400 M Run
5 Pull-ups
10 Push-ups
15 70lb Front Squats

WOD

21-15-9

for time:

burpee-boxjumps
knees-to-elbows

WOD

"Fight"

3 Rounds

Push Ups
Kettlebell Swing 1 pood
Box Jump
Sumo-Deadlift High-Pull 70 lb.

One four minute round is comprised
of one minute at each station. One
minute of rest is allowed between
rounds. Clock does not stop
between exercises or rounds. Each
round is scored by the sum total of
reps.

The "Caveman" Diet

By incorporating just some of these principles, most of the time, you could see a drastic difference in your body composition. Click the picture for info.

Friday Free For All

Pick any WOD off the blog and post workout and time/rounds to the comments.



"We've all been raised on television to believe that one day we'd all be millionaires, and movie gods, and rock stars. But we won't. And we're slowly learning that fact. And we're very, very pissed off."

WOD

Run 5K (2 laps at Gulley Park)

Rest Day/Make Up

I Found A Great Article on Aerobic vs Anaerobic Exercise.

There is nothing more miserable than going anaerobic. Your lungs burn, you get that metallic taste in your mouth, and occasionally you ralph. Coach Glassmen stated that, the kind of person who doesn't find anaerobic exercise extremely discomforting, is the kind of person who can stick their hands in their pockets, dunk their head in a drum of water, and drown themselves.

This article explains the benefits of the punishment.

READ HERE

WOD

My Nemesis

Ten rounds for time of:

12 Burpees
12 Pull-ups

Coy getting his Burpee on.

WOD

Complete as many rounds as possible 20 minutes of:

70 pound Thruster, 5 reps
70 pound Hang Powercleans, 7 reps
70 pound Sumo Deadlift High-pull, 10 reps

WOD

"Warning Light"
Max rounds in 10 minutes

5x Body-builder & Pull-up combo [BB is basically a Burpee with a Spread Eagle in the middle of it but the Gym Jones version goes like this - 2x Push-ups & 2x Spread Eagles & 2x Push-ups, then jump up to a Pull-up = one rep]
20-meters of Farmer Lunges with 2 KBs
20-meters of Bear Crawl

Cool Down with 1 Rd KB Çomplex.

WOD

Four rounds for time:

Run 400 meters
Rest 2 minutes

WOD

7 rounds for time of:

x7 Burpees
x7 Pull-ups
x7 Box Jumps

Rest Day

We're nursing some pretty severe hangovers after Goob's trip to town last night. Hopefully lots of water and some rest, gets us back on track for tomorrow.

Relative Strength

A friend of mine recently expressed some interest in wanting to start training in the Paper Street Gym (My Garage). He was reluctant to start without first getting some supplement that he claimed would, "blow him up".

This got me thinking. I knew that the experts at CrossFit and Gym Jones didn't base the progress of fitness on how fast you could get "blown up". In fact they don't seem to put much stock into bulk at all.

In Mark Twight's essay on Relative Strength he does a great job of explaining the concept.

READ HERE

WOD

For Time:

21-15-9

Pullups
KB Swings
KB Thruster

WOD

Two rounds for reps of:

Push-ups, 2 min
Pull-ups, 2 min
Squats, 2 min
Sit-ups, 2 min

Rest 2 min between rounds

WOD

"Helen"

3 Rds for time:

400 M Run
21 Kettlebell Swings
12 Pullups

It's only been about a month since we've done this one, but I just felt like it.

WOD

Light "Fran"

21-15-9

KB Thrusters
Pullups

3...2...1...Go!


WATCH WHAT YOU PUT IN YOU PIE HOLE

Rest Day/Make Up

I have to make up for yesterday's WOD. I had to run to Tulsa to meet my new nephew Brooks.

WOD

5 Rounds For Time:

15 Burpees
10 HSPU
400m Run

WOD

KB Complex

Complete 8-6-4-2 reps of the following movements plus ten pushups at the end of each round. KBs are not to be set down until completion of the round.

deadlift
bent over row
hang clean
front squat
pushpress
deadlift
+10 pushups

GOMAD

Started GOMAD Program today in an attempt to put some weight on while maintaining 3-1 WOD schedule. Program involves consuming a gallon of whole milk a day. I'll post any significant results.


.

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Rest Day

WOD

Max Rounds

Minute 1 - 1 Plyo Push-up
Minute 2 - 2 Plyo Push-ups
Minute 3 – 3 Plyo Push-ups
Minute 4 - 4 Plyo Push-ups...

With a continuously running clock do one plyo pushup the first minute, two plyo pushups the second minute, three plyo pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WATCH DEMO

Wii The People

Are we raising a nation of out of shape donut eaters? This article recalls the days of the Presidential Fitness Award. Remember that? I remember Alicia Avant riping off like 20 Pullups. My humiliation followed...

READ HERE



Source: CrossFit KC

WOD

For Time:

10 KB Clean and Jerks
1 Weighted Pullup
9 KB Clean and Jerks
2 Weighted Pullup
8 KB Clean and Jerks
3Weighted Pullup
7 KB Clean and Jerks
4 Weighted Pullup
6 KB Clean and Jerks
5 Weighted Pullup
5 KB Clean and Jerks
6Weighted Pullup
4 KB Clean and Jerks
7 Weighted Pullup
3 KB Clean and Jerks
8 Weighted Pullup
2 KB Clean and Jerks
9 Weighted Pullup
1 KB Clean and Jerks
10 Weighted Pullup

WATCH DEMO

Coy really punished himself on this one.

WOD

For Time:

10x Pull-up
20x KB Swing
30x Box Jump
40x Push-up
50x Sit-up
40x Burpee
10x Pull-up

Scaled down for the newer guys. GJ prescribes 60 Burpees. Without Coy and Chip, I'll have no excuse but to do as Rx'd. So please...show up.

Rest Day

WOD

"Vomit Comet"

3 Rounds For Time:

20x KB Thrusters @ 70# (Substitute Barbell or Sandbag as Needed)
20x KB Swing
12x Pull-up
8x Burpee

WOD

4 Rounds For Time:

Run 400m
50 Squats

American David

WOD

"Donkey Kong" sans stairs

21-15-9

Burpees
KB Swings
Box Jumps

Y'Know How I Know You're Gay?

WOD

3 rounds for time of:

33 pushups
33 situps
33 goblet squats, 16 kg

Rest Day

WOD

Clapping Pull-up
Clapping Push-up
Box Jump @ 24” box

10-9-8-7-6-5-4-3-2-1 reps of each



Bruce: 9:00

WOD

"Filthy 50"

Had to sub a few things.

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Situps
50 KB Thruster (hold the bell like a med ball)
50 Burpees
50 Jumping Jacks

On Kipping

FOOD FOR THOUGHT...WATCH HERE.

WOD

“Jonestown Sprint”

15-15-10-10

Burpee/Pullup Combos
KB Push Press @ 70#

WOD

For Time:

100 Pull Ups

"Strong people are harder to kill than weak people, and more useful in general."
- Mark Rippetoe

Rest Day

If anyone wants to make up today, I'll be available.

WOD

"Helen"

3 Rounds For Time:

400m Run
21 KB Swings
12 Pullups

WATCH DEMO

Time To Gauge Improvement

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

Can you beat your previous score?

WATCH DEMO

WOD

Complete Max Rounds in 20 min

400 M Run
7 Box Jumps
12 Pull-ups

WOD

KB "Fran"

21-15-9

KB Thrusters @ 70#
Pulups

Nice Form...

WATCH

WOD

7 rounds for time of:

x7 Burpees
x7 Pull-ups
x7 Box Jumps (24")

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5 miles
Elevation Gain/Loss:
+1,109/-1,181 feet
Trail Type: Singletrack
Configuration: Loop

WOD

For Time:

21-15-9

Pullups
KB Swings
KB Thruster

WOD

Max Rounds
Minute 1 - 1 Pull-up
Minute 2 - 2 Pull-ups
Minute 3 - 3 Pull-ups
Minute 4 - 4 Pull-ups

Easy Dave...

Watch Me

WOD

5 rounds For time:

25 Squats
10 Burpees
7 Pull-ups

Evolution of Man

WOD

Angie

For time:
100 pullups
100 pushups
100 situps
100 squats

WOD

“Jonestown Sprint”

15-15-10-10

Burpee/Pullup Combos
KB Push Press @ 70#

WOD

4 rounds For time:

400m Run
50 Squats

Watch what you're in for HERE.

Bruce: 13:32

Mark Twight

Mark Twight used CrossFit style programming (MetCon, Gymastics, Weightlifting) to train the actors in 300.

WOD

For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (1 pood KB)
60 Sit-ups
70 Burpees

Bruce: 19:53

About An 8 On The Vurp Scale

WOD

Run 400m

5 Rounds of:

10 Pull Ups
15 KB Swings
20 Push Ups

Run 400m

Weather: Raining its balls off

CB: 19:00
Bruce: 15:33

Mini Cindy

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

Cmurder: 5+
Seroy: 7
CB: 7+
Bruce: 10
Goob:11