Friday 01/01/10

Happy New Year!
Tabata Something

Pick two exercises of your choice and do them using Tabata intervals, that's 20 sec on and 10 sec rest 8 times for each exercise.  Go hard, puke up your champagne and then go back inside and watch foot ball.


Thursday 12/31


Lift - Bench Press 3X5

3 rounds for reps
Max reps Body Weight Back Squats
Max Reps Knee to Elbows

So, one round consists of you loading a bar up with your body weight in weights and squatting it as many times as possible in one set then getting on a pullup bar and performing as many knee to elbows as possible in one set. Keep score of total reps for all three sets.  If you can't touch your knees to your elbows, touch your toes to the bar.


Wednesday 12/30

Power Snatch

Lift - Snatch Grip Deadlift: 8-6-4-2-4-6-8 (do a set of 8, add weight, do a set of 6, add weight, do a set of 4 etc. When going back up in reps, take weight off).  This is the same as a regular deadlift except you use the wider snatch grip.

1 Round = 1 minute of max reps power snatch @ 95lbs followed by 1 minute rest.
Complete 10 rounds score is total number of reps.  Scale weight up or down as necessary but this should be a fairly high rep exercise.

3+ Hours after
10X Repeats 5X rest @ 1.5 gasser (150M)
What is a 1.5 gasser?  Go to the side line of a rugby/football/soccer field, run to the other side, then run back to where you started and then run back again to the opposite side i.e. run the width of the field 3 times.

What are 10X repeats?  You run the distance 10 times.

What does 5X rest mean?  It means your rest period between runs is 5 times the amount of time it took you to run the distance.  If it takes you 17 sec. to run a 1.5 gasser, you would then rest 1min 25sec before you ran the next one.


Tuesday 12/29

Rest Day

Monday 12/28

Bear Complex

Lift - Power Clean 3X3 (Three sets of your 3 rep max)

Bear Complex:  Without letting go of the bar (go as heavy as possible, your 1RM push press is probably close to the weight you should be using), perform;
1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press (from behind the head)

Completing all these movements without dropping the bar constitutes 1 set.

Perform 1 set of the Bear Complex on the minute for 15 minutes.  Dropping the bar in the middle of the set is a 5 burpee penalty, taking longer than a minute on any of the sets is a 5 burpee penalty.  Do all penalty burpees after the WOD.


Sunday 12/27


Back Squats: 1 - 10 - 1 - 20 - 1 - 30

This is a rep scheme that will test your ability to move a heavy load once and lighter loads a significant amount of times.  To perform this WOD properly, warm up with light squats, just the bar 10 times or so, then about 50% of your 1RM for a set of 5 and work up from there to your 1RM, that constitutes the "1" in the rep scheme.  Then, scale down the weight to your 10RM, this is usually about 75% of your 1RM, then do your 1RM again, then your 20RM, about 60% of your 1RM, then your 1RM again and finally your 30RM which be a little more than 50% of your 1RM.  To be clear, a 10RM is a ten rep max, the most weight you can squat 10 times in a row without stopping, 20RM is the most you can do 20 times and so on.  If you fail on your 10RM at rep number 8, don't worry about it.  Rack the bar and go right to your 1RM.

Find something heavy such as a big rock, a potted plant or a duffel bag filled with books, I don't care, just make sure it weighs between 50 and 70 pounds or so.  Hold it to your chest and do 100 squats for time.


Saturday 12/26


Hope you enjoyed the holidays, this one kinda sucks.

Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile

Split up reps in the middle section of the workout however you like.  For an extra challenge, wear a weight vest while doing the workout.


Thursday 12/24

Rugby Total!

Find your 1 Rep max for these 4 lifts.  Do them in the the order given and this is done on the clock as well, you have 5 minutes for each lift (you should be warmed up before you start the clock).  You may not start trying for the next lift until the next 5 min period starts.

Power Clean 1RM (0:00-4:59)
Back Squat 1RM  (5:00-9:59)
Bench Press 1RM (10:00-14:59)
Dead Lift 1RM  (15:00-20:00)

... 12oz curls, max reps!

Guys, this is a team challenge, whomever gets the highest total weight will win a gift certificate to Rugby World provided I get results from at least 10 of you so get crackin!  Happy Holidays, take Christmas off.

Wednesday 12/23

Rest Day


Tuesday 12/22

Power Clean Ladder

Lift - Press 3X5 add 5lbs to last press

Starting at 1, add 1 power clean each minute on the minute until you fail. Recommended weight is 135lbs

So, start the clock and do 1 PC, when the clock hits 1 minute, do 2 PCs, at 2min do 3 and so on until you fail.  If you fail before round 6, continue doing 5 reps per minute for the next 6 minutes.


100 12" Burpees for time.

Next to a wall, reach up with your hand.  Make a mark at your finger tips, then, measure up 12" from there and make a second mark.  Every time you do a burpee, you must touch the second mark with your hand i.e. burpee with a 12" jump.  If you miss the mark, the rep does not count.


Monday 12/21

Beck's Burpees

Lift - Back Squat 3X5 add 10lbs to last lift

4 Rounds for time
50m Beck's Burpees
50m Bear Crawl

The idea here is you have 50m of space, preferably grass or indoors on mats/carpeted area.  Go 50m doing Beck's burpees and bear crawl back four times.

Beck's Burpees

Bear Crawl

If you think a teenage girl who can kick your ass at weightlifting is pretty cool, check out Sage Burgener's new blog.  She enjoys BSpears, chocolate, boys and snatching more weight than I can.


Sunday 12/20


10,9,8,7,6,5,4,3,2,1 reps for time of
Deadlift @ 75% 1RM
Bench Press @ 75% 1RM

Post time and weight to comments

After you've recovered completely, probably 3+ hours later,
 run 40yds X 20 with 30 sec rest between runs.  These are max effort runs, don't save anything, go as hard as you can.


4 Rounds for time of
100m walking lunges
50 Push ups

Saturday 12/19

Rest Day

Check out Robb Wolf's new Paleo Brands Website!

Paleo Brand food is a new company that will soon start offering 100% Paleo diet food in easy to make TV dinner style packaging.


friday 12/18

Squat/Pull-Up Couplet

Lift, Back Squat 3X3 add 10 lbs to last squat

3 Rounds, don't worry about the time

Max Reps Body weight back squat (If you weigh 180lbs, that's how much you should be squatting)

Max Reps Pull-ups

Write down how many you get for each on each round and total, post to comments.

New Feature, I'm going to post a body weight WOD in addition to the regular WOD for those of you who don't have access to weights


Run 400m
50 squats
40 Push ups
30 Sit ups
20 Box Jumps (do on a park bench, anything about 20-24" high or sub tuck jumps)
10 Burpees
Run 200m
25 Squats
20 Push ups
15 Sit ups
5 Burpees
Run 100m
20 Squats
10 Push ups
10 sit ups
5 Burpees
Run 400m


Thursday 12/17

Tabata Be Kidding Me

Using Tabata intervals, (20 sec. max intensity work followed by 10 sec. of rest for 8 rounds),

Tabata Squats 4min
Tabata Push Ups 4mins
Tabata Sit ups 4mins
Tabata Box Jumps 4mins (20" box or park bench)


wednesday 12/16

DL/DU Couplet

Lift - Bench Press 3X5 add 5lb to last bench

3 Rounds For Time

7 Deadlift @ 315lbs
21 Double Unders

A Double Under is a jump rope term where the the rope passes under your feet twice when you jump.

Crossfit Football Video Submission Contest---Charlie Dunifer from Crossfit Legacy on Vimeo.

3 Hrs+ Post WOD Interval Workout

6 Rounds of 30 sec. run @ 95% followed by 90 sec. rest.  Try to make sure you maintain pace throughout the workout.


What should I eat over the holidays?

I've been getting this question a lot in my mailbox the last few days so I thought I would post something on nutrition.  For most of you guys, the Paleo Diet is the way to go.  It's pretty easy to do, no weighing and measuring and it works really well to keep you lean.  The following is from Robb Wolf's nutrition blog

"OK – What Do I Eat?

LEANing Challenge Guide to Eating

  • All of the lean meat, fish, seafood, eggs you can eat
  • All of the non starchy vegetables you can eat
  • Plenty of fruit
  • Moderate healthy fats
  • Moderate nuts and seeds
  • No grains or cereals at all
  • No legumes
  • No dairy products (eggs are meat)
  • No processed foods – make it yourself!
  • No sugars.  Agave, organic honey, molasses, pure spun golden sunshine….it doesn’t matter.  They are all equally bad for you.
  • No artificial sweeteners.  These are not food!  Creepy laboratory products with sketchy safety records, artificial sweeteners have been shown to produce an insulin response.

“In order to get enough protein and calories you should eat animal food at almost every meal” (Cordain, Page 101)
Many different kinds of meat will work well for you.  Here are some guidelines:

-       Animals, including fish, raised in commercial farms are not healthy so try to get
§  Grass fed beef
§  USDA certified organic meat
§  Wild fish
§  Locally raised animals

-       If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.
-       Eating the fat of healthy fish, birds and animals is good for you.  Eating the fat of unhealthy creatures is not.
-       Eggs are good.  Eggs from birds allowed to forage and run around are better.
-       Buffalo, elk, venison and other types of wild game are excellent choices if you can get them.
Time to get creative.  Non starchy vegetables should be a big part of each meal.  Virtually all vegetables offer excellent nutritional value.

-       When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
-       Experiment with sautéing, roasting and grilling your veggies.  Try different recipes and different ethnic foods.  Learn to use herbs and spices.  This stuff should taste good!
-       Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, green, cabbage, celery, kale, dandelion (yes! dandelion) spinach, tomatoes, radish, parsnips, mushrooms….
-       Avoid starchy vegetable – potatoes, etc.  If you must eat starch (it happens) try yams and sweet potatoes.
-       Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided.
A paleo diet allows and encourages lots of fruit consumption.  There are a few issues with fruit consumption though.  We need to consider how the fruit was grown as well as the type of fruit to evaluate nutritional value.  We also need to consider pesticide exposure.

-       If you can grow your own fruit or pick wild fruit – go for it!
-       Scavenge the local farmers market for fresh local seasonal fruit.  Organic is best.
-       Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
-       Avoid GMO (genetically modified organism) fruit.  Period.
-       A little fruit juice occasionally can be okay but, fruit juice is really candy.
-       Wash fruit and vegetables thoroughly to minimize pesticides.
-       Some fruits like bananas have a high glycemic load and should be avoided if you are trying to loose fat.

Berries!  Eat lots of berries!
Filling and nutritious.  Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium.  It is possible to screw up your fat profile with nuts though.  Lots of nuts have an unacceptably high omega 6 / omega 3 ratio.  Here are the best choices:
Macadamia nuts
Nuts in moderation are very healthy but overeating them can stall weight loss.  Cashews especially are delicious but surprisingly high in carbohydrate and contain too much omega 6.
Peanuts are not nuts. Do not eat peanuts or peanut butter.  Peanuts contain lectins and other anti-nutrients which can cause some real health problems.
Note:  Lots of packaged, shelled nuts are covered in trans fats!  Read the label!  Best to buy raw, unsalted nuts and spice them at home.  When in doubt, buy walnuts and/or macadamia nuts.
Fat is good for you.  Fat is essential to your well being and happiness.  (This is not hyperbolic writing. Having the proper fat profile makes a huge difference to your mental outlook and moods).  Fat is a great source of energy.  Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes.  We sicken and die fairly quickly without adequate intake of essential fats.
However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability.  Lard is internal fat from around the kidneys.  Lard from naturally (not grain) fed pork and beef is a very good choice.  Lard from grass fed animals is hard to find though, so butter can be used instead.

Making butter better! 
Melt butter in a sauce pan over low heat. Remove butter from heat and let stand for a few minutes, allowing the milk solids to settle to the bottom.  Skim the clear yellow liquid from the top and strain into a container.  You have just made Ghee!  Ghee stores well frozen.
Coconut oil 
Olive oil 
Flaxseed oil 
Fats to Avoid:
Trans Fats 
Hydrogenated and/or partially hydrogenated oils. Terrible!  Reread the last paragraph.
Peanut, cottonseed, soybean and wheat germ oils…Not good!"

P.S.  Just a reminder, don't drink energy drinks ever, they are horrible for you.  I would say say the sugar free kinds are only marginally better for you than doing a line of cocaine and the kind with sugar are worse.  Coffee on the other hand... A miracle drug that should be consumed whenever possible!  New studies published today in the journal of internal medicine and the american journal of medicine show that coffee reduces the incidence of type 2 diabetes, prostate cancer and help regulate insulin levels as well as the fact that caffeine allows increased muscle contraction which means you can work harder.