Power Clean: 4 x 2
Choice Squat: 5 x 3
Weighted Pullup: 5 x 6
For time….
300m Run
10 Super Burpee w/ V-Up
30 Hurdle Hops
50 Squats
30 Hurdle Hops
10 Super Burpee w/ V-Up
300m Run
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5 Reasons to Keep Track of Your Fitness Goals
Lunges: 4 x 8 ea leg
Military Press (with a barbell): 3 x 5
“Fat & Short Cindy”....as many rounds as possible in 10 minutes of
6 Pullups
12 Pushups
18 Squats
....try to get half of your best score on Cindy
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Green Tea Helps Mice Lose Weight
2’ Pushup Test
Resisted Runs: 5 x 30m
Front Squat: 5 x 4
4’ Pullup Test
Daily Score = Total of the 2’ Pushup Test and total of the 4’ Pullup Test
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What is Broscience?
Power Clean: 2 x 3, 2 x 2, 2 x 1
OH Squat: 4 x 4
Lying Medball Chest Throw: 4 x 7
As many rounds as possible in 12’
8 Pullups
25 Jump rope contacts
300m Run
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3 Simple Fat Loss Fixes
Many gyms, especially those that practice CrossFit, perform kettlebell swings so that the swing ends with the arms completely overhead. We do not. We prefer to teach what is known as a Russian kettlebell swing. The high swing is characterized by an end point where the kettlebell is completely overhead at the top of the swing and the knee and hip opened completely. This is referred to as an American kettlebell swing within the fitness community. It’s motions is longer and smoother. In contrast, we teach what is known as a Russian kettlebell swing. This is characterized by a high point right with the kettlebell directly in front of the eyes. The movement is shorter, faster and more compact.We feel very strongly that this kettlebell swing variation is superior to its American counterpart. It’s not only the original and most widely practiced version of the swing around the world, it’s also safer and a better training method than the American version. While the American version of the kettlebell swing moves the kettlebell through a greater range of motion, it places the highly unstable shoulder joint in a compromised position at the top of the swing. The shoulder joint is the most unstable joint in the human body and bearing a load overhead in a close grip position is not orthopadeically sound. Furthermore, despite claims that the greater range of motion associated with an American swing increases work (Work = Force x Distance) and therefore power (Power = (Force x Distance) / Time)), we are certain this is simply not the case in actual application. Although the range of motion in an American swing is greater than its Russian counterpart, this also requires the athlete to make a compromise in either Force or Time that easily negates any increase in range of motion. If the swing is brought totally overhead, the athlete must use a lighter kettlebell (which will likely lead to decreased Force output) to ensure they can move the kettlebell all the way to the overhead position. This somewhat obvious point is actually even greater than one might think because once the arms and kettlebell are moved beyond parallel with the ground the athlete is at a distinct mechanical disadvantage (read up on lever systems for details if you’re not a biomechanist or engineer). In fact, the kettlebell slows substantially once it passes the chest on the upswing due to this mechanical disadvantage. Basically, if you have enough hip power to get the kettlebell all the way to the American standard position overhead then you should be using more weight (or actively forcing the kettlebell down to increase the effective load of the kettlebell). The other consequence is that the time to complete the swing is significantly longer which reduces the power output. So while the American swing is the de facto technique for CrossFit competitions, we do not feel it is the best variation to be used in training outside of training specifically for CrossFit competitions.
Power Snatch: 5 x 2
Resisted Walks: 3 x 30m of each: Forward, Backward & Bent Over (between the legs)
For time…
Buy In= 300m Run + 15 Pullups
20-16-12-8-4 reps for time of:
Tire Jumps
MB Catch-N-Release
Cash Out= 15 Pullups + 300m Run
Power Clean: 5 x 2
Triple WOD!!!!
“Fran” 21, 15, 9 of Thrusters & Pullups (95 lbs for men; 66 lbs for women; 12’ time cap)
Rest 5’ from 12’ time cap
“Kelly” 21, 15, 9 of KB Swings & Deload Pushups (24kg for men; 16 kg for women; 6’ time cap)
Rest 5’ from 6’ time cap
5 Rounds of “Cindy” (5 pullups, 10 pushups, 15 squats)
Score = Total Cumulative time for the 3 WODs
MB Core Circuit
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Single Arm DB Snatch: 4 x 3 ea arm
Squat: 5 x 7
DB Military Press: 8, 6, 4, 4
Each of the following for 90 sec with 2’ rest between….score total cumulative rep count
Pullup
Goblet Squat (32 kg men; 24kg women)
Calorie Row
Hurdle Facing Burpees
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Power Clean: 5 x 2
DB Push Press: 4 x 6
Split Squat: 4 x 6
Animal Walk Race….3x for time
20m Bear Crawl
20m Crab Walk Forward
20m Crab Walk Backward
20m Inch-Worm w/ pushup
Parallete Pushups: 3 x 8 (add weight as necessary)
Box Jumps: 3 x 12
Hollow Rock: 3 x 16
5 rounds of 8 reps of each exercise on 80 sec interval…KB Deadlift; KB Swing; KB Goblet Squat
Strongman Fun (15’ of unstructured play with Strongman toys)
4’ Walking Lunge Challenge….300m Run as a “Buy In” then do as many walking lunges as you can in the balance of the time; score = lunge steps taken
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Mobility WOD….an excellent resource for enhancing your mobility and curing the aches that bother you
