Wednesday

Every 2min for 10min (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

rest as needed, then…

1 set of:  Back Squat x Max Unbroken Reps @ 85%

(At the top of the movement- exhale, inhale, brace and descend)

Chris Kyle's story hits the big screen

				Chris Kyle's story hits the big screen Reaction from Scott McEwen, co-author of 'American Sniper'
				View on video.foxnews.com	Preview by Yahoo

 

Tuesday

7 Rounds for Time:
   1 Rope Climb
   3 Deadlifts
   5 Hang Cleans
   7 Push Jerks

RX= 135/95*

Monday

AMRAP in 20 minutes of:
   - 400m Run
   - 12 Toes-2-Bar
   - 12 KB Snatches (53/35*)

*1-Arm Snatches, 6 Left ~ 6 Right

Tuesday

4 Rounds for Time:

   12 Power Cleans (135/95*)
   23 Double Unders
     3 Deadlifts (315/205*)

Monday

BROTHERS IN BLUE

Complete for Time:

     
      21-15-9

Wallballs

Pull-Up

Ring Dips

WOD Demo

Kipping Pull-Ups: The Truth

Funday

In TEAMs of 2, complete 3 Rounds for Time:
   40 KB Swings
   20 Burpees
   40 Goblet Squats

*Partion the reps as you wish, 1 person working at a time. 
*KB Weight= 70/53*

How To Eat Healthy: 5 Easy New Tips From Research

Thursday

3 Rounds for Time:
   10 Deadlift (185/125*)
   15 Wall Ball (20/14*, 10/9")
   30 Double Unders

my coach and mentor...

Wednesday

As Many Rounds As Possible in 10 minutes of:

   5 Pull-Ups

   10 Push-Ups

   15 Hollow Rocks

Breaking the Mental Barrier
Written by Josh Bridges

The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they’re doing. The weak let it take over and OWN them.

Is it possible to develop strategies to break your mental barrier?  Absolutely. I prevent this little boss in my head from taking over in a couple of ways.

One more rep.
When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.

Small Goals.
When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters.  When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again.  After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.

Break through that wall.
My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply ingrained that now when things get rough I can still hear his voice yelling “Break through that wall.”

Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!

Check out more of Josh on the Rogue Athlete Site here.

Tuesday

Back Squat: 3, 3, 3, 3, 3, 3, 3

7 Reasons Why You Should Lift Heavy Weights | Article | Poliquin Mobile

Monday

As Many Rounds As Possible in 12 minutes of:

   4 Burpee Box Jumps (24/20") 
   6 1 Arm KB Squat Clean Thrusters (53/35*)
   8 Pull-Ups
 
*each KB Thruster starts from the ground, alternate arms each rep

5 Things I’ve Learned About Mobility Training

Funday

Jenny

Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Thursday

Using a running clock... Fight Gone Bad style
Complete 4 Rounds for Max Reps

1:00 Row for Calories 

1:00 Double Unders

1:00 Wallballs (20/14*, 10/9")

1:00 Rest

After SEALs Were Told Not to Wear 'Don't Tread on Me' Symbol, Navy Snagged These Sweet Uniforms

Wednesday

Take 15min to establish a 1RM in the Clean & Jerk

              then...

Every Minute on the Minute for 10min
   EVEN- 2 Clean & Jerks (70% 1RM)
     ODD- 2 Turkish Get-Ups (53/35*)

Seven Reasons Why You Should Lift Heavy Weights 

Tuesday

Complete As Many Rounds As Possible in 15min of:

   Pull-Ups – 5 reps
   Clapping Push-Ups – 10 reps
   Shin Hops – 10 reps

From Cream of the Crop to Fat Cop: You Are Just Being Lazy

Monday

For Time:

30 Back Squats
25 Burpees
20 Ground to Overhead
25 Burpees
30 Back Squats

*Note: Weight for men is up to 135lb. and women 95lb. The weight will be starting from the ground. Front Squat will also be a “Rx’d” modification for this workout. This workout comes from CrossFit 1850, which is a CrossFit Law Enforcement Affiliate at the Oregon City Police Department.

Funday

In TEAMs of 2...

As Many Rounds As Possible in 20min:

    100m Fireman's Carry

    200m Run

    2 20" Rope Climbs

    30 Toes-to-Bar

    200m Run

A Case for the 11th Fitness Domain: Self-Confidence

Thursday

3 Rounds for Time: 
   500m Row
   15 Med-Ball Cleans
   15 Box Jumps

Checkout: 50 UNBROKEN Hollow Rocks

5 Questions to Simplify Your Life During the Holidays

Wednesday

Today's WOD, "Brick City", comes from DBWOD. DBWOD provides hard dumbbell workouts, free of charge, programmed by Mike Rutherford, one of the world's foremost experts on dumbbell training. Jon Gilson, founder of Again Faster Equipment and the AF Project, is also one of the co-founders of DBWOD.  Check out DBWOD on Twitter, Facebook, and Instagram.

Every Minute on the Minute for 20 Minutes:

On ODD Minutes: 10 Push Up & Row  

To perform the Pushup & Row, aka the Renegade Row, start with your hands on a pair of dumbbells (*Pick a weight that will allow you to complete the reps within 1 minute) in the plank position.  Perform a push up.  Upon completion, row the right dumbbell up to your armpit.  Then do the same on the left.  Rest for the remainder of the minute.

On EVEN Minutes: 50 Yard Shuttle

At the start of even minutes sprint out 50 yards, touch the ground, and sprint back.  Rest for the remainder of the minute.

Tuesday

Box Squat: 5x3 

*On a 2:30 min. interval

         then...

For Time: 10.9.8.7.....1

   Power Snatch (95/65*)

   Chin-Up

success brings happiness — happiness brings success

Monday

2 Rounds for Time:

   12 Burpees 

   12 Thrusters (115/75*)

   12 Pull-Ups

   12 Hang Clean (115/75*)

   12 Toes-2-Bar

   200m Sprint

Checkout: 2 Sets of 10 Strict Ring Dips

Exercise Fact of the Week: Oxygen Consumption during Exercise

Funday

4 Rounds for Time:

  400m Run

  30 Hollow Rocks

The Lessons of Peyton Manning

Wednesday

3 Rounds for Time:

5 KB Snatches (70/53*) R

5 KB Rack Reverse Lunges R

5 KB Jerks R

5 KB Snatches L

5 KB Rack Reverse Lunges L

5 KB Jerks L

250m Row

Thanksgiving Day

Happy Thanksgiving Everyone! We hope you enjoy your day with your loved ones eating copious amounts of food and remember, take a moment to be grateful!

If you feel like moving around pre or post food belly, try this one at home:

Food Guilt Workout

4 Rounds for Max Reps

30sec Air Squats

30sec Burpee

30sec Lunges

30sec Push-Ups

30sec Rest

Tuesday

2 Rounds for Time:
  250m Row
  20 Box Jump Overs (24/20")
  20 1 Arm KB Swings
  20 1 Arm KB Push Press
  20 1 Arm KB Power Cleans

*Kettlebell RX weight is 53/35*.  Complete the movements, in order, splitting the reps between your right and left arm evenly.  

10 Great Privileges We Forget to Be Thankful For

Man-UP Monday

CF Football Total

   Power Clean 1 Rep
   Squat 1 Rep
   Bench 1 Rep
   Deadlift 1 Rep

*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.

Justin Winebrenner: The Moments That Define Us

Funday

15 Minute AMRAP:

-50 Double Unders
-40 Push-Ups
-30 Toes to Bar
-20 KB Swing  (70/53*)
-10 Burpee Box Jumsp (30/24*)

Thursday

15 minutes to find Bench Press 1RM

        then...

1,000m Row for Time 

        then...

10 minutes to find Max Height Box Jump

Creatine - Scientific Review on Usage, Dosage, Side Effects

				Creatine - Scientific Review on Usage, Dosage, Side Effe... Creatine is a molecule in an energy system (creatine phosphate) that can rapidly produce energy (ATP) to support cellular function. This underlies the performance e...
				View on examine.com	Preview by Yahoo

Wednesday

4 Rounds for Time:
 10 Deadlift (185/125*)
 15 Wall Ball (20/14*)
 20 Mountain Climbers

How To Discover Your Purpose...

Tuesday

Breaking the Mental Barrier « Invictus | Redefining Fitness 

Every Minute On the Minute for 12 minutes complete:
    EVEN- 20 Double Unders
      ODD- :20 Hollow Hold

                   then...

100 Kettlebell Snatches for Time (53/35*)

6 Reasons To Start Using Kettlebells

Monday

Front Squat: 3, 3, 3

      then...

As Many Rounds As Possible in 10 minutes of:

  10 Front Squats
  10 Hang Cleans
  10 Push Press

RX= 95/65*

How To Be Happy

Funday

50s for Time:
  Run 400 meters
    50 Pull-Ups
  Run 400 meters
    50 Sit-Ups
  Run 400 meters
    50 Push-Ups

  Run 400 meters
    50 Squats

*This can be done in TEAMs of 2, just double the reps!

Thursday

Deadlift: 3-3-3-3-3-3-3

   then...

Turkish Get-Ups: 4-4-4-4 (Each Side)

Wednesday

Complete for Time:

10.9.8.7.6....1

   •Thrusters (95/65*)

   •Chin-Ups

Veteran's Day

WOD "Armistice"

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round

 2-minutes of silence (rest, reflection), followed by:

9 minute AMRAP
100m Sprint
11 Push-Ups
11 Box Jumps (RX 24”/20”)
100-meter sprint
22 Push-Ups
22 Box Jumps (RX 24”/20”)
100-meter sprint
33 Push-Ups
33 Box Jumps (RX 24”/20”)
*add 11 to the Push-Ups and box jumps for each round

If you don't have a Box, sub Tuck-Jumps

About WOD and Armistice Day
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

Monday

Front Squat 5, 4, 3, 2, 1, 1 

 (establish new 1RM)

           then...

for Time:

100 American KB Swings (53/35)  

(10 HR Pushups every time swings stop)

Funday

Complete for Time:

 1000m Row

   50 Hollow Rocks 

   40 Double Unders

   30 1 Arm DB Snatch (50/30*)

   20 Wallballs (20/14*, 10/9")

   10 Toes-2-Bar

Thursday

In TEAMS of 2, complete As Many Rounds As Possible in 20 Minutes of:

   -20m Tire Flips

   -40 Box Jumps

   -200m Sprint 

*The Sprints are completed together, partition the rest of the reps as you wish

   

Wednesday

Every Minute on the Minute for 20min Complete:
   EVEN: 7 Bar Over Burpees
    ODD:  11 Push Presses (95/65*)

Why I believe EMOM’s are valuable training tool | Jason Khalipa

Tuesday

       "Helen"

3 Rounds for Time:

  • 400m Run

  • 21 KB Swings (53/35*)

  • 12 Pull-Ups

Monday

"The Chief"

Max Rounds in 3 Minutes of:
    3 Power Cleans (135/95*)
    6 Push-ups
    9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Happy Halloween

In TEAMs of 2 Complete for Time:

100 Double Unders
    20 Front Squats
    20 Push Presses
Building Run
    20 Front Squats
    20 Push Presses
Building Run
    20 Front Squats
    20 Push Presses
100 Double Unders

Mentally Tough or Just Stupid? 

10 Excel Templates To Track Your Health and Fitness

Thursday

Take 15min to work on Muscle-Up progressions

Alternate between the moments below

Complete 3reps on a 3min interval for 5 Rounds 

• Weighted Dips 
• Back Squat 

Wednesday

5 Rounds for Time: 

   - 5 Power Snatches (115/85*)
   - 10 KB/DB Step-Ups on 20″ box (50/30* in each hand) 

The Pussification of America

My man Zach Even-Esh speaks the TRUTH!

Tuesday

3 Rounds For Time:

  - 400m Run
  - 18 KB Swings
  - 12 Burpees
   - 4 Strict 1-Arm KB Presses (each arm)

*KB Weight= 53/35*

Monday

6 Rounds for Time: 

 315 lbs Deadlift – 1 rep

     1 Strict Pull-Up

  315 lbs Deadlift – 1 rep

     3 Strict Pull-Ups

  315 lbs Deadlift – 1 rep

     5 Strict Pull-Ups

20 Things Only People Who Workout Understand

Funday

The CrossFit JOURNAL: Cleansed or Conned?

In TEAMs of 2 complete:
400m Run
   -50 Man Makers (30s/15s*)
   -50 Power Snatches (95/65*)  
   -50 Dips
   -50 KB Swings (53/35*)
   -50 Thrusters (95/65*)

400m Run

*1 TEAM member working at a time, complete the runs together and partition the reps as you choose

How You Make Decisions Says a Lot About How Happy You Are

‘Maximizers’ Check All Options, ‘Satisficers’ Make the Best Decision Quickly: Guess Who’s Happier

Thursday

CrossFit Disco

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

   Power Cleans (135/95*)
   Pull-Ups

HOW TO WIN YOUR FREEDOM FROM THE CYCLE OF STRESS AND FEAR