sorry for late post

front squat
5-5-5
press
5-5-5

thats all so go heavy! warm up we with approximately 3 sets of lighter weight, more reps to get ready for the 3 sets of 5. post the loads in comments.

Warm up
600m run
2 sets of:
16 Walking lunges
8 Walkouts

5 sets of:
20 unbroken db swings
Rest 30s
20 v ups
Rest 1 min

L Sits
3x1 min

wod
20 min amrap:
20 one arm dumbell walking lunges 53/35/25
20 swings 53/35/25
20 one arm dumbell walking lunges 53/35/25
20 push ups (Games style) hand must come off ground with chest on ground at bottom

20 minute amrap:
800m run
50 v-ups

post total rounds in comments

choose a variation of the handstand push up and the l pull up that is safe and appropriate for your skill and strength level. If you cannot do any pull ups, do recline pulls or even jumping pull ups.



wod
fFor Time:
15 Handstand Push-ups
1 L Pull-up
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Post total time.

for time:
lunge 400m

post time in comments

Be warned that your decision to take supplements can be risky. The NCAA has strict policies regarding circumstances in which athletes test positive for banned substances. Do your homework and do not risk your eligibility. Read more HERE


15x100m sprints
do one rep every minute on the minute. Rest the remaining time of the minute. For example, if it takes you 20s to run 100m, you have 40s to rest.

wod
3 sets of:
max strict pull ups minimum of 8
5 pistols each leg
alternate exercies with 1 minute rest after sets


For Time:
800 m Run
50 Ring Dips/abar dips,, reverse dip ring push ups or push ups. whichever one you can do or have equipment for
800 m Run
50 Dumbbell Swings

Post reps total time.

Stretching??? PNF Stretching!!



15-12-9
Dumbell Thrusters
Burpees

I am often asked about supplements. So I have teamed up with Advocare to get you guys the best product available. They use a company called informed-choice to test the products to ensure they comply with NCAA drug testing policies! Click HERE to find out more!

this is a CrossFit workout! Check this guy out! OPT is the man!





3 rounds for time:
400m run
21 dumbell swings 55/35
12 pull ups post time in comments

what about recovery?

wod
front squats
5-5-5
between sets, do handstand holds for 1 min

for time:
600m run
7 rounds of:
5 One arm sdhp each arm
5 One arm snatch each arm
5 One arm overhead squat each arm (hand touches ground)
600m run

deadlift
5-5-5
bench press
5-5-5
back squat
5-5-5

post loads in comments

please consider getting a jump rope that we can make the appropriate length for you. They are around $10-$15. HERE is a link for MuscleDriver. They have a variety of ropes. I suggest the Ultra Speed Cable Jump Rope or the Championship Freestyle Jump Rope.

Many of you have inquired about supplements. Therefore, Elite CrossFit has teamed up with Advocare to provide our athletes with the best supplements on the market. As most of you know, we recommend a multivitamin, an antioxidant and Omegas. Advocare supplements are guaranteed to of the purist of ingredients and have been tested by Informed-Choice to ensure the comply with NCAA rules. you can find out much more HERE about these performance enhancing supplements.

wod
bench press
3-3-3-3-3

20 min amrap:
800m run
20 pull ups

What is POSE running?


wod
strict pull ups
3x max reps

for time:
400m run
25 burpees
400m run
25 burpees
400m run

importance of fish oils. Are you taking them?


Have you gotten a jump rope? Please post that you have!

wod
run or row 5K

Are you taking your multivitamin, antioxidant, and Omegas? If not, why? If you're not, the you better start. These should be commonplace to your diet.
Read up on the benefits of:
multivitamin
antioxidant
Omegas

wod
overhead squat
3-3-3
front squat
3-3-3
back squat
3-3-3
then
25 unbroken burpees

Post loads in comments

10 Worst Diet Mistakes

wod
6 200m run
rest 2 minutes between

then
10 minute amrap:
1 burpee
7 handstand push ups
7 box jumps
6 db/kb snatches ea arm

20 min amrap:
20 db swings unbroken
20 push ups unbroken
20 wall ball unbroken (if you don't have a medicine ball, do db thrusters)
unbroken means just that. You must perform all 20 reps without stopping. If you cannot do 20 reps, rest until you can!

for time:
200m run
30 burpees
400m run
20 burpees
600m run
10 burpees

Tabata masher!

8 rounds of 20s on 10s rest. Cycle deadlift to burpees. First 20s is max reps deadlift, rest 10s then 20a of max burpees. This is one round.
Deadlift 225lbs
Burpees
post total reps of each exercise in comments

wod
3 rounds for time:
800m run
50 v ups
post time in comments!

Back squats
5-5-5

15 min amrap:
10 Recline pulls
10 push ups
10 Box jumps

back squat
5x3

weighted pull ups
1-1-1-1-1-1

wod
10 min amrap
10 push ups
10 box jumps

post loads and total rounds in comments

wod
Burpee/ Deadlift Ladder
for time:
Burpees 10-1
Deadlift 1-10 225 lbs

first round 10 burpees, 1 deadlift
last round 1 burpee, 10 deadlifts

Push Press
5-5-5

As many rounds as possible in 12 minutes of:
5 Handstand Push-ups
10 Box Jump (20 in.)s
15 Air Squats

if you cannot do standard handstand push ups, do them with your feet or knees on a bench for support.

post loads and total rounds in comments

deadlift
3-3-3-3-3 go heavier each set
then
4x800m repeats

post loads for all sets and times for all runs in comments

What combination of energy systems does your sport demand??

wod
front squats
10-10-10
then
9 rounds for time of:
6 Burpees
3 Hang Power Cleans 135lbs

To learn more about the benifits of the Olympic Lifts, read HERE

wod
overhead squats
5-5-5-5-5 (try to increase the load/weight every set)
between sets, complete 20 v ups

5 rounds for time:
10 handstand push ups
20 air squats

post loads for overhead squats and time for wod in comments

wod
back squat
5x3

press
3x5

deadlift
3x5

Great article on fitness. "What is Fitness?" Great definitions that are clear. If it's not observable, measurable, and repeatable it's worthless information.

post highest loads in comments!

run or row 5K

post time in comments

Wod
Death By Snatches: too much of a good thing (power snatches)
On the first minute 1 rep, second minute 2 reps etc until failure
Men 95lb
Women 65lb
clock will continue for 20 minutes. when you can no longer complete the required reps, continue performing power snatches for remaining time.
Post results in comments. Minutes completed required reps and total reps in 20 minutes

BUY YOURSELF A JUMP ROPE! A SPEED ROPE IS DESIRABLE AND LESS THAN $15!!!

wod
50 ring push ups OR WITH FEET ON A BENCH
then

4 rounds of:
30s handstand hold
200m run
30s l sit
200m run

then 100 v ups





NOT FOR TIME BUT SHOULD TAKE LESS THAN ONE HOUR. POST QUESTIONS OR COMMENTS ABOUT WORKOUT

please review video for these movements if you are unsure.

swod
handstand hold
3x max time

deadlift 4x5

press
4x5

wod
2 mile run for time

Rest Day
be active but no weights.

WOD will be up early tomorrow morning

to stretch or not to stretch...

skip push up and v up warm up

swod (strength workout of the day)
overhead squats
3x10

weighted or strict pull ups
3xmax

rest as needed between sets

wod
for time:
3 rounds for time:
800m run
50 v ups

for warm up only do monostructural portion. Run, row, bike, etc.

wod
20 minute amrap (as many rounds as possible) of:
5 pull ups
10 push ups
15 squats

post total rounds in comments

Rest Day

homework assignment

Read this article HERE on hydration and sports performance. This is a great article although I'm biased. The author was my professor and advisor at UT. Don't feel bad if you only read the intro and the summary. That's about all you need to know:)

Post comments and questions as well as a food log for today including the amount of water you drink. There is no pass or fail on what you eat. I will give you some advice and input if needed. The only fail is not posting.

Skip the V Up/ Push Up portion of the warm up.

please go purchase yourself a jump rope. you can get a really good one HERE. You can also get a less expensive rope at target or wal mart. It doesn't really matter. The lighter the better.

handstand holds using a wall for balance or free standing
3x max time

pull ups or pulldowns with 65% of BW
3x10



wod
4 rounds for time:
400m run
25 Vups
15 Push ups
10 Squats

Post time of handstands, weight if doing pull downs and time to completion for wod in comments.

too few posts yesterday! WTF

Callum, 100kg for 10 reps is not bad at all.

To clarify about the login info for comments, there is a place that says "comment as", from there you can create a google acount with your email address. This will also help you log in once we close the blog. We will close this blog after the first two weeks so only our team can see the workouts and our results.
Good luck!

Deadlift
3x10



Press (the first movment in the vidoe clip)
3x10


Back Squats
3x10


post loads in comments

practice snatch

1RM Testing
Deadlift

Front Squat

Press

post loads in comments

1 RM testing

Clean and Jerk

Bench Press

Back Squat

Max Reps Pull Ups

Back squats
5x3
press
5x3

wod
4 rounds for time:
1 hill ascent
25 pushups
1 hill descent

post loads and time in comment

swod (strength workout of the day)
power clean
5x3
deadlift
5x3

wod
bench press 3x5 rest 30s
clapping pushups 3x10 rest 30s
reg pushups 3x10 rest 2min

split jerk
10 sets of 2

http://www.youtube.com/watch?v=9ffHEqnA_hs

A1. Hang Power Snatches 3X5 rest 30s
A2. Pull Ups 3x10rest 2 min

B1. back squats 4x5 rest 30s
B2. db swings 4x15 rest 2min

C1. pushups 5x20 rest 30s
C2. v ups 5x20 rest 30s


with this set up. perform the exercises in group A first, the B, etc. for example A1. and A2, do the power snatch, rest 30s then pull ups. Rest 2min and go back to snatches.

snatch work

wod
3 rounds for time:
800m run
50 sit ups


best time:
Jesus Cortez- 12:59

Clean
1RM

back squat
1RM

"HELEN"
3 rounds for time of:
400m run
21 swings (53/35)
12 pull ups

3 sets of 5 reps of:
pressing snatch balance
heaving snatch balance
snatch balance
hang squat snatch

wod
on the minute for 15 minutes:
2 power cleans
2 burpees

400m run

snatch progessions with group

wod
for time:
pushups 50-40-30-20-10
squats 10-20-30-40-50

800m run
Swim and rip drills

Power cleans 
5x3

Pullups
3xmax reps

As many of you know, I'm not a huge proponent of taking supplements. I do however suggest that folks take a multiple vitamin, and antioxidant and omega-3. 
The word supplement refers to aomething added to complete a thing, make up for a deficiency, or extend or strengthen the whole. Therefore, a nutritional supplement is just that; adding something to make up for a difficiency. Knowing that most of us do not get enough vitamins and minerals from food alone, we must add them somehow. Those restrictig intake or with high outputs need
more because of caloric deficits.
In terms of performance, there are no magic pills that will make you run faster, jump higher or lose bodyfat.
There's no supplementing hard work!
There are a few substances outside of steroids and human growth hormone that have demonstrated that in the right environment, the can be used to help athletes.
1. Caffeine
2. Creatine monohydrate

there is endless reading material on both of these and I will direct you away from the bullshit marketing that has inundated the fitness community. Be warned, there is absolutely NO regulation of the supplement industry. The only way to determine of a product is worthy or your time, money and ingestion is to research it!

I was a clown working at GNC during college and learned the In's and Out's to a reasonable degree. As a result of a huge employee discount and no sence of what I was doing, I experimented with creatine when it first came on the market in the early 90's. Yes I'm that old. It worked. Now I must make you aware that the infamous placebo effect is significant, but if that's all it was, i still worked. 
Caffeine is a stimulant that also works to increase metabolism among other things.
The only company I will use for my vitamins and potential ergogenic aids is Apex Fitness. They have garbage products like all other companies. It is a business. However, their product is manufactured by a pharmaceutical company, Phoenix Labs. His process is the under the same scrutiny as medicine. Those of you subject to drug testing should take this seriously. There is evidence that shows significant contamination of supplements due to the lack of regulation. Most supplements are made in China and Germany.

I have no ties to Apex and make no money whatsoever promoing them. If I did, you'd see their logo on my website and I'd constantly be telling you to take their stuff.

Read, learn and make an informed decision!    
www.apxfitness.com

wod
bench press w/ chains
5-5-5-5-5

deadlift
3-3-3-3-3

core
3 sets
20 sit ups
20 weighted twists
20 plank knees to elbows

When it comes to getting fit/healthy/buff/ripped/sexy/etc, your workouts are only half the equation.

The other half of the equation is Workout Recovery.

And because I love you guys so darn much, here are my top Post-Workout Recovery Techniques.

.

•Post-Workout Carb/Protein Shake
•Hot/Cold Contrast Showers
•Fish Oils
•Meditation / Sleep
•Epsom Salt Baths
•Ice
•Massage
•TENS
•Chiropractic / Acupuncture
•Traumeel


read more here...

wod
800m run

clean and jerk
3-2-1-3-2-1

wod
intro to kipping pull ups

pull ups
3max reps
rest 2-3 minutes

bench press
10-8-6-4-2
increase load every set. rest 2-3 minutes

handstand holds
3xmax time

tabata sit ups
8 rounds of 20s of work 10s of rest

WTF is Tabata? Read more here...




how to do a kipping pull up

wod
warm up
400m run
20yds of:
high knees
butt kicks
kereoke
shuffle
quick feet slow arms (10 yds)

5 reps of:
get up an run. Start in pushup position and accelerate 10 yds.

5 reps from each side. Start parallel to goal line and do the same thing.

strict pull ups
5x5
push press
10x3
sit ups
100





power clean
observe how the athlete jumps, keeping the elbows straight, landing on the heels, quick elbows and the bar travels up not forward! comments???

READ MORE ABOUT OLYMPIC LIFTING HERE...

warm up
1 mile run


Hang power clean
5-5-5-5
get heavy!!

Back squat w/ body weight
10x3
30s rest between sets

800m run

10 rounds every minute on the minute of:
100 yard run

3 sets of:
2 minute amrap: as many rounds as possible
5 hang power cleans
10 squats
rotate with partner

warm up
100 jumping jacks
50 sit ups

A1. deadlifts 5-5-5-5-5-5
start modestly and go up every set
rest 45s
A2. pushups 5x20
rest 2 minutes

that's all!










GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk

rest day

20 minutes of plyos

4 sets of, with partner:
3 rounds of:
1 power clean
2 hang squat cleans
3 power jerks

partner A completes 3 rounds of the cycle then rests as partner B completes 3 rounds. If solo, rest 90s.



power clean


hang squat clean


power jerk

5 rounds of: 
5 pushups
10 squats
15 sit ups

A1. Front squats 3x8 rest 30s
A2. Pullups 3x10 rest 90s

B1. Bench press 3x8 rest 30s 
B2. Lunges 3x10 each leg rest 30s
B3. Swings 3x15 rest 90s

Format explained;
Perform A1 and rest 30s before doing A2. Rest 90s and repeat cycle. Complete required sets before doing same scheme for group B. 

Fridays workout
2 sets of 15 of:
front squat
press
deadlift
push
press
3 rounds for time in pairs:
8 deadlift
400m run

Thursday
review front squat
2x10
review press
2x10

intro to cleans
5x5
no more than 135lbs

intro to push press
3x8
no more than 115lbs

5 rounds for time:
15 squats
10 pushups
5 burpees

warm up
400m run
agility drills

10x50yd sprints
1rep on the minute. You have the remaining time in the minute to rest.

intro to deadlifts
4x10
do not exceed 135lbs


intro to pullups
4x10


tabata squats
20s max reps, 10s rest 4rounds

800m jog
15 squats
15 pushups

intro to front squat
4x10
do not exceed 95lbs
GO DOWN SLOW!





intro to overhead press
action on left in video. We don't call it shoulder press, it's overhead press.
3x10
do not exceed 65lbs.
head must go forward. ears in front of the arms!



10lbs partner weighted sit ups
elbows to knees