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.