Farmers Walks!

5 Rounds for time of:

BEAST
185# Overhead Barbell Walk- 40m
30 Wall Ball Shots
95# Barbells Farmers Walk - 40m

INTERMEDIATE
135# Overhead Barbell Walk - 40m
30 Wall Ball Shots
65# Barbells Farmers Walk - 40m

NEWBIE
45# Overhead Barbell Walk - 40m
10 Wall Ball Shots
25# Dumbbells Farmers Walk - 40m

Overhead Barbell Walk
A barbell is locked out overhead. Walk 20 meters and return.

Wall Ball Shots
Beasts use 20# medicine ball and a 10' target. Scale the weight of the ball, leave the target at 10'.

Farmers Walk
In each hand hold prescribed weight down by your side with arms in full extension. If you need to drop the weight or rest, just pick up where you left off. Like the overhead barbell walk, go 20 meters, turn around and come back.


I TRAIN...

-I train in a box. It has walls...sometimes. Sometimes we go outside. Sometimes we meet elsewhere. Its not the location I value, its the people.

-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.

-I train in a warehouse with no air conditioning and big garage doors. If you didn't know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.

-I train where if I want to keep my shirt on I can....but there are no rules saying I have to.

-I train where Im valued and truly appreciate for showing up and putting forth true, real, demanding effort.

-I train where I am judged on my movements and attitude everyday. Not because my friends are mean, because they truly want to make me better at life, and want success for me not injury. A poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.

-I train where everyone applauds when I do well, and I applaud for them.

-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I'm old and gray, not being moved.

-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.

-I train where the floor could double as a pool at times because people actually work hard. I don't care, that's how it should be.

-I train with football players, grandmas, kids, housewives, doctors.

-I train with people of every walk of life, and if I cared about status...someone would make me leave.

-I train where education daily is paramount, and if I'm not a constant student, I will fail quickly.

-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better....they aren't allowed to train with me.

-I train with people that make my day better.

-I train in a place where I want to be, not a place I feel I have to be.

-I train under expectations. Expectations to be better than yesterday.

-I train in a community dedicated to the whole. The success of the many. This is the reason we all change and progress so fast. Where I train its not about "I"....its about "us".

I train....what do you do?

Inspired by: Practice CrossFit

DL's!

5 Rounds for time of:

BEAST
5 Deadlifts
5 Handstand Pushups

INTERMEDIATE
5 Deadlifts
5 Assisted Handstand Pushups

NEWBIE
5 Deadlifts
20 Second Handstand Holds

For the deadlift weight, use the heaviest weight you can do for a solid set of 5. Challenge yourself. This workout totally depends on how easy or hard the deadlifts are for you. The last few sets should require you to dig really deep.

Found on http://www.elitefts.com/:

"In the November 2006 issue of CrossFit Journal found here, Mark Rippetoe published, “A New, Rather Long Analysis of the Deadlift.” He concluded this breakthrough article by identifying three criteria for a correct deadlift starting position:

1. The back must be locked in extension.
2. The bar must be touching the shins with the feet flat on the floor.
3. The shoulders must be out in front of the bar so that the shoulder blades are directly above the bar.
Rippetoe expands on these criteria in the second edition of Starting Strength."

This book is the most comprehensive, straigtht forward,  and easy-to-read manual for barbell training that I, and anyone I've talked to, has ever read. A must have for anyone who loves to train hard.

Pullups!

BEAST
10 Rounds for time of:
3 Weighted Pullups @ 45#
5 Strict Pullups
7 Kipping Pullups

INTERMEDIATE
6 Rounds for time of:
3 Weighted Pullups @ 25#
5 Strict Pullups
7 Kipping Pullups

NEWBIE
5 Rounds for time of:
30 seconds dead hang
10 Assisted Pullups

Dodge's patriotism makes me want this car!

5 Rounds for time of:

BEAST
40 Double Under's
30 Box Jumps @ 24"
20 Kettlebell swings @ 1.5 pood = 53 lbs.

INTERMEDIATE
40 Double Under's or 120 singles
30 Box Jumps @ 12"
20 KB swings @ 1 pood = 35 lbs.

NEWBIE
80 single unders
30 Box Jumps @ 6"
20 KB swings @ 1/2 pood = 17.6 lbs.

50's!

3 Rounds for time of:

BEAST
15 Thrusters with 50 lb. dumbbells
30 GHD Situps

INTERMEDIATE
15 Thrusters with 30 lb. dumbbells
30 GHD or 50 regular situps

NEWBIE
15 Thrusters with 10 lb. dumbbells
30 Situps

Thrusters are simply a front squat into an overhead press. Using the momentum of the explosive front squat to help get the weight locked out overhead maximizes efficiency. Your "pressers" will get smoked before your legs do, in other words. Here is an awkward video demostrating the movement.

Pressing!

Skill Work:
Shoulder Press 3 sets of 5

Workout:

BEAST
5 Rounds for time of:
800m run
10 Shoulder to Overhead anyway possible @ 80% of your 3x5 weight.

INTERMEDIATE
3 Rounds for time of:
800m run
10 Shoulder to Overhead anyway possible @ 80% of your 3x5 weight.

NEWBIE
4 Rounds for time of:
400m run
10 Shoulder to Overhead anyway possible @ 80% of your 3x5 weight.

Burps!

BEAST
5 Rounds for time of:
50ft. of lunges w/ 45# barbell overhead
21 Burpees

INTERMEDIATE
3 Rounds for time of:
50ft. of lunges w/ 45# barbell overhead
21 Burpees

NEWBIE
5 Rounds for time of:
25ft. of lunges
7 Burpess

OHS 1RM!

BEAST
INTERMEDIATE
Max Overhead Squat. Find your 1RM. Warm up really well then start adding weight. Once you miss twice, you're done.

NEWBIE
Play with Overhead Squat. Practice form, get your depth, work on shoulder flexibility.

For a quick video review of the OHS refer to the June 9th post.

Run Hard!

Sprint like there's no tomorrow

10 Sprints for time...

BEAST
100 yards with 1:3 work/rest ratio

INTERMEDIATE
100 yards with 1:4 work/rest ratio

NEWBIE
50 yards with 1:5 work/rest ratio

So, if it takes you 20 seconds to run your distance, 1:3 would get 60 seconds of rest, 1:4 would get 80 seconds of rest, and 1:5 would get 100 seconds of rest before the next interval. Track separate intervals and overall time.
These are all out sprints. You are not pacing for the later intervals early on. Your times might (and probably will) get slower. This is okay. The point is to stress the system at maximum output.

Running Wall Balls!

BEAST
Run 1 mile
50 Wall Ball Shots
Run 800m
35 Wall Ball Shots
Run 400m
20 Wall Ball Shots

INTERMEDIATE
Run 800m
35 Wall Ball Shots
Run 400m
20 Wall Ball Shots
Run 200m
10 Wall Ball Shots

NEWBIE
Run 400m
20 Wall Ball Shots
Run 200m
10 Wall Ball Shots
Run 100m
5 Wall Ball Shots

Use a 20lb. wallball and aim at a 10 foot spot on the wall if possible. Scale back the weight of the wall ball before scaling the height if necessary. If you have no access to a wall ball do thrusters with 20# dumbbells if possible. Scale weight accordingly. Click here for a CrossFit Journal article that describes why we are doing wall ball shots and how to do them properly.

Bench!

BEAST
Run 400m
Body weight bench press 30 reps
Run 800m
Body weight bench press 20 reps
Run 1 mile
Body weight bench press 10 reps

INTERMEDIATE
Run 400m
75% body weight bench press 30 reps
Run 600m
75% body weight bench press 20 reps
Run 800m
75% body weight bench press 10 reps

NEWBIE
Run 200m
50% body weight bench press 30 reps
Run 300m
50% body weight bench press 20 reps
Run 400m
50% body weight bench press 10 reps

45's

21 - 15 - 9 Reps of:

BEAST
135# Clean
Ring Dips

INTERMEDIATE
95# Clean
Bar Dips

NEWBIE
45# Clean
Assisted Dips

Monday!

BEAST
15 Rounds for time of:
5 Pullups
10 Pushups
15 Air Squats

INTERMEDIATE
12 Rounds for time of:
5 Pullups or Assisted Pullups
10 Pushups
15 Air Squats

NEWBIE
10 Rounds for time of:
5 Assisted or Jumping Pullups
10 Assisted Pushups
15 Air Squats

Thursday and Friday's. Get After It!

FRIDAY
Complete as many rounds as possible in 12 minutes of:

BEAST
5 Front Squats @ 185#
10 Chest-to-Bar Pullups
20 Double Unders

INTERMEDIATE
5 Front Squats @ 135#
10 Pullups
20 Double Unders or 60 Singles

NEWBIE
5 Front Squats @ 45#
10 Assisted or Jumping Pullups
20 Single Unders


THURSDAY
BEAST
10 Muscle-ups
15 Handstand Pushups
20 Cleans @ 155#
550m Run

INTERMEDIATE
30 Pullups or Assisted Pullups
30 Dips
1:30 Handstand Hold
20 Cleans @ 135#
550m Run

NEWBIE
30 Assisted or Jumping Pullups
30 Assisted Dips
30 Push Press @ 45# or 1:00 Handstand Hold
20 Cleans @ 45#
550m Run

New Texas Tech Football Coach Tommy Tuberville and 16th Pres. of the U.S. Abe Lincoln. You might ask what they have in common. Check their 6 degrees of separation here.

OHS!

21-15-9 Reps of:

BEAST
135# Overhead Squat
Pullups

INTERMEDIATE
95# Overhead Squat
Pullups or Assisted Pullups

NEWBIE
45# Overhead Squat
Assisted or Jumping Pullups

So....21 OHS, 21 pullups, 15 OHS, 15 pullups, 9 OHS, 9 pullups, Done.

When you hear about "active shoulders," the overhead squat is one of the main movements to apply this concept. You must "actively" shrug your shoulders up throughout the entire movement for maximum efficiency, otherwise you are lifting structurally rather than muscularly. We want to use muscles, not bone and sockets. Many refer to the OHS as the ultimate rigid trunk strengthener, and rigid trunks are good. Remember, "Strong people are harder to kill and more useful in general."

2 Rounds!

The Champ: Drew Brees, New Orleans Saints

For time, perform 2 rounds as quickly as possible with exactly 3 minutes rest between rounds.
BEAST
20 Squat Jumps 75# barbell
20 Pushups
20 Situps
20 Sledge Hammer Strikes or Kettlebell Swings
20 Double Unders
20 Burpees

INTERMEDIATE
15 Squat Jumps 45# barbell
15 Pushups
15 Situps
15 Sledge Hammer Strikes or Kettlebell Swings
15 Double Unders or 45 single unders
15 Burpees

NEWBIE
10 Air Squat Jumps
10 Pushups
10 Situps
10 Sledge Hammer Strikes or Kettlebell Swings
30 Single Unders
10 Burpees

One Round!

Boise

For Time:

BEAST
30 Pullups
30 Bar dips
15 Handstand push-ups
155 pound clean, 20 reps
Run 550m

INTERMEDIATE
15 Pullups
15 Bar dips
45 Pushups
135 pound clean, 20 reps
Run 550m

NEWBIE
30 Assisted Pullups
30 Assisted dips
30 pushups
95 pound clean, 20 reps
Run 550m

Max Reps

And for your viewing pleasure, some female high school swimmer somewhere listening to TI and JT, banging out a few dead hangs!

3 Rounds for max reps of...

BEAST
Pullups
115# Shoulder Press
225# Squat

INTERMEDIATE
Pullups or Assisted Pullups
95# Shoulder Press
185# Squat

NEWBIE
Assisted or Jumping Pullups
45# Shoulder Press
95# Squat

Move from one movement to the next quickly. Rest as long as necessary between sets. Post your results.

Snatch!

75 Power Snatches for time:

BEAST
75 lbs.

INTERMEDIATE
45 lbs.

NEWBIE
Broomstick, PVC, whatever you need to do this movement correctly.

Running

4 Rounds for time. Rest as much as necessary between rounds. Post times.

BEAST

800m Run

INTERMEDIATE

800m Run

NEWBIE

400m Run

Back On!

Shoulder Press 5 x 5
Increase weight each set if possible.

These are heavy sets of 5. Similar to the heavy squat day, warm up, get some light sets of shoulder press, then move into your first work set. The goal is a pr for a set of 5. If you have a belt use it. This movement is nearly equal parts shoulder and midline. Without a strong, sturdy, and rigid midline, the shoulders and back cannot produce efficient force.

Awesome video of the greatest sprinter this decade. Click link below.
http://www.youtube.com/watch#!v=iSb_Lj836v4&feature=related