WARM UP
**************************************************
MOBILITY(SHOULDERS)

**************************************************
Bas - 3 x 3 Minute Boxing Rds

**************************************************

Five rounds for time of:
Run 800 meters
Kettlebell swing, 20 reps
10 Unbroken Pull-ups
**************************************************
DRI-FIRE
*********************************************

JEANNA'S CLASS

*********************************************
COOL DOWN

WARM UP
*********************************************
2x10 DL @ 135#
5x2Deadlift @ 185#
Then:
2x4 Deadlift @ 200lbs
3x3 Deadlift @ 235lbs
5x2 Deadlift @ 270lbs
4x1 Deadlift @ 300lbs
Then:
Front Squat @ 115# +
Ring Dip
10-9-8-7-6-5-4-3-2-1 reps of each



********************************************
COOL DOWN

WARM UP
**************************************************
Squat
3RDS x 8/5/3REPS
75,85,95(%of 1RM)
215,245,270
*************************************************
Press
3RDS x 8/5/3REPS
75,85,95(%of 1RM)
100,115,130
*************************************************
15-12-9-6-3
of:
squats
L-pullups
knees-to-elbows

********************************************
COOL DOWN

********************************************
JEANNA'S CLASS

WARM UP
**************************************************
Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)
*************************************************
Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
2 rounds:
Max Pushups 2:00
Max Situps 2:00
Max flutterkicks 2:00
Max squats 2:00

********************************************
COOL DOWN

WARM UP
*********************************************
15 REPS - 30 SECONDS BETWEEN EACH STATION

Sumo Deadlift Highpull - Balancing on Indo Board
Over Head Ab Press Standup - Weight Plate

L Pull Ups -360 Body Hang Stretch
Single Leg Wall Sit with Rotator Cuff (against stationary Object)
Around the world with Sand Bag in Sumo Squat Position
Upright Row on Indo Board

Golf Ball Stance (Foot Torture)
Weighted Dips
Push up to Hop Up similar to a ½ burpie
Stability Ball Balance Squat with Shoulder Flys
One arm fly's on Balance Ball
1 Minute Wall Sit (single leg 90 degree) 1 with rotator cuff
1 Minute Wall Sit (single leg 90 degree) 1 with bicep curl
1 Minute Handstands
Bridges
Bosu Ball Ab Reach Up – Hands to Toes (lift arms up at the same time as legs)
Straight Leg Deadlift with Dumbbells (on elevated structure)
Wide Grip BTN Pull Ups
Reverse Overhead Lunge
Thursters
AB-CORE Leg Twist on (bend legs, use hips and core for height)
Face Down on Stability Ball on Bench - lift legs up, scissor, lower back down

*********************************************
COOL DOWN

WARM UP
**************************************************

C) Deadlift
3 RDS x 5REPS
65,75,85(%of 1RM)
220LBS, 250LBS, 285LBS
**************************************************
D) Bench Press
3 RDS x 5REPS
65,75,85(%of 1RM)
145LBS, 170LBS, 195LBS
**************************************************
JT
21-15-9
reps, for time:
Handstand pushups
Ring dips
Pushup
**************************************************
DRI-FIRE

*********************************************
JEANNA'S CLASS
*********************************************
COOL DOWN

WARM UP
*********************************************
BAS RUTTEN THAI BOXING 3 MINUTES RDS X 10 RDS

*********************************************
COOL DOWN

WARM UP
**************************************************

A) Squat
3 RDS x 5REPS
65,75,85(%of 1RM)
185LBS, 215LBS, 245LBS
**************************************************
B) Press
3 RDS x 5REPS
65,75,85(%of 1RM)
85LBS, 100LBS, 115LBS
**************************************************
WEIGHTED CINDY
As many rounds as possible in 15 minutes
5 Pullups
10 Pushups
15 Squats
**************************************************
DRI-FIRE
*********************************************

JEANNA'S CLASS

*********************************************
COOL DOWN

Warm up
Foam Roll
BAS 3 x 5 RDs
**************************************************
Press
3 RDS x 5REPS
40,50,60(%of 1RM)

Squat
3 RDS x 5REPS
40,50,60(%of 1RM)
*************************************************
Cool Down

Workout:
10 minute Row @ Easy Pace
Then:
9x Pull-up (Chest-to-bar) +
9x Hand Stand Push Up +
9x Push-up (Strict) +
2:00 minute ROW @ 550m, 575m, 600m pace +
2:00 minute Rest
Three Rounds
Then:
10x Push-up + 10 seconds Rest
Ten Rounds

**********************************************************
Cool Down

STRENGTH

Warm up
Foam Roll
5 Minute Run
**************************************************
Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
Tabata Push Ups
Tabata Flutter Kicks(rest in holding position)
*************************************************
Jeanna's Class

POWER ENDURANCE

Warm up
Foam Roll
5 Minute Jump Rope/10 Minute Jog
**********************************************************
“Jonesworthy”:
Squat: 60, 50, 40, 30, 20, 10
KB Swing: 40, 32, 24, 16, 12, 6
Pull-up: 15, 12, 10, 8, 6, 3
First round: 60x Squats + 40x KBS + 15x Pull-up
Second round: 50x Squats + 32x KBS + 12x Pull-up
Etc
**********************************************************
Cool Down
*************************************************
DRI-FIRE
STANDARDS
*************************************************
Jeanna's Class

STRENGTH

Warm up
Foam Roll
15 Minute Run

**************************************************
Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)

Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)

*************************************************

Cool Down

*************************************************

DRI-FIRE
STANDARDS

*************************************************

Jeanna's Class

POWER

Warm up
Foam Roll
Jump Rope 10 Minutes
**************************************************
10 Rds With 30 LBS Ruck
10 Squats
1 Hill Sprint at Waugh Park
10 Cheerleader Jumps at Top
Walk Down Restart
**************************************************
Cool Down
*************************************************
DRI-FIRE
STANDARDS
*************************************************
Jeanna's Class

STRENGTH

Warm up
Foam Roll
15 Minute Row
**************************************************
Squat
3 RDS x 5REPS
65,75,85(%of 1RM)

Press
3 RDS x 5REPS
65,75,85(%of 1RM)
*************************************************
Cool Down
3 x 2 Minutes Bas Rds
*************************************************
DRI-FIRE
STANDARDS(LOW LIGHT)
*************************************************

POWER

Warm up
Foam Roll
Jump Rope 10 Minutes
**************************************************
3x20m Walking Lunge W/RUCK
Then W/RUCK
2x20 Squat
2x10 Jump Squat
2x5 Tuck Jump
3x5 Knee Jump

Then:
5x5 Jump Squat W/RUCK
**************************************************
Cool Down
Shadow Boxing
*************************************************
Jeanna's Class

STRENGTH

Warm up
Foam Roll
10 Minute Run
**************************************************
Deadlift
3 RDS x 5REPS
65,75,85(%of 1RM)

Bench Press
3 RDS x 5REPS
65,75,85(%of 1RM)
*************************************************
Cool Down
20 DU-20 PU-20 Burpees

*************************************************
DRI-FIRE
STANDARDS
*************************************************
Jeanna's Class

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

ROCK CLIMBING

Warm Up:
FOAM ROLL
100 Jump Rope
25 Double Unders
******************

Work Up to Medium Clean

FROM MAINPAGE
Five rounds of:
3 Cleans
20 Burpees

COOL DOWN

Ride 30 Minutes
*******************

"DT"
5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

********************
Cool Down
Tabata Sit-Ups

Bike 15 Minutes

2 x 3 Minute Bas Rds

Shoulder Press 5-5-5-5-5 reps(from Main Page)

Cool Down

10x Bench Press @ 185# +
5x Dead Hang Ring Push-ups +
30sec Rest
5 Rounds (Last round complete reps to failure)
*************************************************************
10x Squat @ 185# +
5x 20 LB Wall Ball+
30sec Rest
5 Rounds (Last round complete reps to failure)
*************************************************************
10x Push Press @ 135 +
5x HSPU +
30sec Rest
5 Rounds (Last round complete reps to failure)
*************************************************************
10x KTOE
5x GHD Sit Ups
30sec Rest
5 Rounds (Last round complete reps to failure)

From Bayou City:
******************
12-9-6-3
Power Cleans 185/115
Ring Dips

*****************
Mountain Bike

From Main Page

Four rounds for time of:
Row 500 meters
Rest 3 minutes

3 muscle ups
205 pound Deadlift, 10 reps
10 GHD Sit-ups
Sprint 50 yards
***************************
3muscle ups
205 pound Deadlift, 10 reps
10 GHD Sit-ups
Sprint 100 yards
***************************
3 Muscle ups
205 pound Deadlift, 10 reps
10 GHD Sit-ups
Sprint 150 yards
***************************
3muscle ups
205 pound Deadlift, 10 reps
10 GHD Sit-ups
Sprint 200 yards

Wam Up
Foam Roll
********************************************
3 x 2 Minute Bas
******************************************
Clean +Front Squat+ Hang Clean
1 Every 30 Seconds for 10 Minutes

Then

6 x 3 OHS
5 x 5 Box Squat

NATE:

Amrap in 20 min:


2 Muscle ups
4 Handstand pushups
8 KB swings (2p/1.5p)

Workout:
Bent Over Row/Pull-up:
8/8 @ 95#
8/8 @ 105#
6/6 @ 115#
****************************
Three rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

Five rounds for time of:
135 pound Deadlift, 12 reps
135 pound Hang power clean, 9 reps
135 pound Push jerk, 6 reps

********************************
Navigation Practice

Foam Roll:
3 x 2 Minute Rds Bas
********************************

155lbs Tabata Squat
2 Minutes Rest
155lbs Tabata Bench
2 Minutes Rest
185lbs Tabata DL

Saw this picture and decided to make an upper body forearms crapout wod

"Leader Must Not Fall"

Pull Ups(Unbroken) + 20sec Bar Hold + Ring Dips(Unbroken) + 20sec L Sit
10-9-8-7-6-5-4-3-2-1 reps of each

So 10 unbroken pull ups+20 sec Bar Hold+10 unbroken ring dips+20 sec L sit
repeat down ladder

************************************************************************
155lbs Tabata Squat
155lbs Tabata Bench
185lbs Tabata DL

Have been lazy about updating this week:

Monday: Kayak - My technique has been improving I'm keeping up with a lot of the advanced guys

Tuesday: Had a business fuction

Wedseday:

"Elizabeth"
21-15-9 rep rounds for time of:
Clean (135)
Ring Dips

Navigation practice Map reading, Coordinates, Plotting, Pace counting, Taking a bearing, Dead reckoning.

I haven't had a chance to post this week because I've been stuck in the 4th level of hell know as "Oracle computer training program". I would rather shove a cactus up my ass than go through that again. Most boring class ever! Anyways, went to Vik's class at lucch and we did mainpage:

800M
30 Clean and Jerk(155lbs)
800M

Time: 19 something

My time sucked, I was snail on the run and did the lifting very carefully. My knee is definatley not a 100%.

***************************************
Rock climbing this afternoon with Jeanna

Warm Up:

Foam Roll
Bas 3 x 2 Minute Rds
***********************************************************************
Core
5x2 Bench @ 205lbs Follow each set with 5x Windmill burst push ups
Then:
5x2 Press @ 135lbs Follow each set with 5x HSPU
***********************************************************************
Cool Down
5 Wall Ball
10 Squat
10 Deadlift 205Rds
***********************************************************************
If Time 30 Minute Bike Ride

Been a while here's the update:

Knee is starting to feel better but I'm going to give it some more time and get it back to up to speed. I was planning on rock climbing but Raj has to work so I'm going to do an actual crossfit work out(between Adventure racing, Krav and Rockclimbing its been a while). It has been good to do some other things, AR has proven to me that I'm much more well rounded than most. I'm starting to get into the 3~4 hour endurance level and going strong. My short to mid term goal is to make the 18~24 hour endurance events and finish strong. My mid to long term goal is to climb at least two +14,000ft peaks next year. I'm trying to build the skill sets as well as I can in Houston:

Rock Climbing: I have started climbing regularly including learning to lead. I can already see a marked improvment. I want to hit up Enchanted rock before the end of summer and Hueco Tanks in the fall

Treking: I've started rucking by increasing distance, speed and amount of weight carried. (My favorite is what I call the Man's Triathlon 3 mile run with day pack 10~15 lbs of weight including water, 2 mile swim, & 6 mile ruck with 50% body weight roughly 100lbs) I'm going to start increasing distance and including land navigation(using UTM plotter, GPS points, & pace counting)

Camping: This I need to really step up, I either need to find someone who like the outdoors or start going out on my own. Jeanna is awesome at everything but she is super busy and definately more of a hilton camper than a sleep underneath the stars camper. I think I'm going to take a couple of extra days off when we go to the Frio river and camp out at Lost Maples.

*************************************************************************************
WOD: Courtesy of Crossfit ABQ
It looks like Ben and Shane wrote this one for me

2x

1-2-3-4-5-6-7 Strict chest-to-bar pull ups. Do not kip. If you can't quite get the movement, use assistance with bands. Full recovery between attempts.

Then:

Tabata plyo push ups

Tabata sit ups

Tabata push press 45/33# barbell

Score is the lowest number of reps in a set for each exercise

5 Mile Timed Kayak Paddle

Kayaked Saturday morning in Galveston bay through a nav course designed by the AR club, it was hell. I spent most of the weekend recovering. Knee is still not a 100% so I'm taking it relatively easy. I started biking this morning and it felt pretty good. I'm just going to take it slow on anything related to my knee.

Warm Up and Foam Roll

3 K2E +2 Ring Pull Ups+1 Muscle up+2 Ring Dips+3 K2E (Unbroken)
Planque 30 Seconds

Repeat as many times as possible in 20 Minutes

********************************
Dri-Fire Pistol Standards

5x Body Weight Bench
10x HSPU +
15x Ring Dips +
20x Pull Ups +
25x Sit-up +

2 Rds for sure 3rd if time

2 x Muscle Up
4 x Dead Hang Pull Up
8 x KTE
16 x Push Up
30 Sec Planque

5 Rds

Kayak Practice:

1-1/2 Hrs 60~70% effort

Tweeked my bad knee last night during navigation practice. I'm going to give it a couple of days res and see how it goes. Upper body Wods here we come.


WOD:
5 Rds
10 Bodyweight Bench Press
10 HSPU
5 Muscle ups

Paddle practice:

Things to Remember from last practice:

1) The person in the front sets the cadance and acts as the motor
2) The person in the back is responsible for matching his/her partner's cadance and steering
3) Use three points of contact when entering and exiting the boat.
4) Make sure your pdf is zipped and buckled. If you can pull it up around your ears, it's too loose.
5) No dragging the Sevys... this is likely to result in a boat with a hole in it.
6) When paddling, rotate your torso instead of using your arms. Doing so is much more efficient.

Adventure Racing Run Practice:


B-I-N-G-O

"Helen"
3 Rounds for time:
400m run
21 Kettlebell swings 1.5/1 pd
12 pull ups

MOUNTAIN BIKE PRACTICE

This practice will cover
1. Mandatory Gear Checks
2. Review last session & discuss efficient peddling
3. Cornering: Flat, Berms, Crank turns, Switchbacks
4. Cornering Drills on set course
5. Drop offs
6. Obstacle / root clearance
7. Drill drop off, obstacles
8. Putting it all together on defined route / course
10. Core / Strength training & Stretching

Warm up 50% effort

• 2 x 100m Freestyle Swim (Kick every 4th 25m), rest 0:20 / 100m
****************************************************************
Build up 60% effort

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
*****************************************************************
Core 70% effort

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
• 6 x 50m Breaststroke Swim, rest 0:15 / 50m
• 6 x 50m Freestyle Bilateral Breathing, rest 0:15 / 50m
*****************************************************************
Warm down 50% effort

• 4 x 25m Freestyle Easy, rest 0:10 / 25m
• 4 x 25m Breaststroke Easy, rest 0:10 / 25m

Kayak Practice with Houston AR

*********************************
Dri Fire Pistol

Wam Up
Foam Roll
********************************************
6-Way BB Complex:
6x Snatch +
6x OHS +
6x Back Squat +
6x Good Morning +
6x Bent Row +
6x Deadlift
Two sets @ 75#, Two sets @ 95#

******************************************
Cool Down

****************************************
Dri-Fire

Navigation Practice - Monday 6:30
1) ~5 minutes on what navigation/orienteering is and how the skill is applied to the sport of Adventure Racing

2) ~15 minutes on how to decipher features on a Topographical map

3) ~15 minutes on how to plot UTM coordinates

4) ~1 hour plotting and finding a set of points around Memorial Park.

********************************************************************************
After Nav Practice Work Out

Tabata Sprints
Tabata Pushups
Tabata Squats

Foam Roll
****************************************************************
Push Press @ 95-115# +
30 sec Ring Support
10x/30sec, 9x/30sec, 8x/30sec, 7x/30sec, Etc
****************************************************************
3x Seated Rope Pull (10 pulls each)
****************************************************************
4x 30/30 Frog Hop
4x 30/30 Split Jump
*******************************************************
Cool Down

TBD

Starting the first day of my 11 week adventure race training program. I'll have to feel how this is going to fit in with my current workouts.

I will post the workout and results.

**********************************************************************************

Foam Roll
****************************************************************
2x (6-1) Pull-up Ladder on Rings
2x (6-1) Hand Stand Push Up Ladder
****************************************************************
15x Bench Press @ 165# +
2:00 minute Row @ 1:50/500m pace +
2:00 minute Rest
Three Rounds
****************************************************************
5 minute Intermission
****************************************************************
12x Bench Press @ 165# +
2:00 minute row @ 1:50/500m pace +
2:00 minute Rest
Three Rounds
****************************************************************
5 minute Intermission
****************************************************************
10x Bench Press @ 165# +
25x Burpee +
2:00 minute Rest
Three Rounds
****************************************************************
5 minute Intermission
****************************************************************
2x (6-1) Pull-up Ladder on Rings
2x (6-1) Hand Stand Push Up Ladder

Pull up ladder + 30sec Ring Hold

10-1

*******************************
Tail Gate Box Jump Ladder
1-10-1

If time Dri-Fire

SWIM WOD
*************************************************
Warm up
2 x 100m Freestyle Swim (kick every 4th 25m), rest 0:20 / 100m

Build up
4 x 25m Backstroke Swim, rest 0:10 / 25m
4 x 25m Freestyle Swim, rest 0:10 / 25m
4 x 25m Backstroke Swim, rest 0:10 / 25m
4 x 25m Backstroke Kick, rest 0:10 / 25m

Core (repeat 2 times)
5 x 100m Freestyle Swim (tempo), rest 0:20 / 100m
Rest 0:30 seconds

Warm down (repeat 2 times)
1 x 50m Freestyle Easy, rest 0:15 / 50m
1 x 50m Breaststroke Easy, rest 0:15 / 50m

Saturday Wod

**********************
10 hill Sprints
Then:
21 pullups
40 squats
21 Knees to elbows
18 pullups
40 squats
18 Knees to elbows
15 pullups
40 squats
15 Knees to elbows
12 pullups
40 squats
12 Knees to elbows
Then:
Dip Ladder 10-1

Warmup (15 minutes Shadow Boxing))
Foam Roll
**************************************************
A) Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

B) Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
C) Bench
3RDS x 5/3/1REPS
75,85,95(%of 1RM)
*************************************************
D) Deadlift
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
Cool Down

Warm up (repeat 2 times)


• 1 x 50m Backstroke Easy, rest 0:15 / 50m
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
• 2 x 25m Breaststroke Easy, rest 0:10 / 25m
Breaststroke swim at a slow, relaxed pace.
Build up


• 4 x 50m Breaststroke, 3 kicks, 1 arm stroke, rest 0:15 / 50m
Breaststroke swim completing three kicks to every stroke.
• 2 x 50m Backstroke Easy, rest 0:10 / 50m
Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.
• 2 x 50m Breaststroke Stretch & Glide, rest 0:15 / 50m
Breaststroke swim, pausing at the end of each stroke with an extended glide for 2 seconds. Pace yourself by thinking "one Mississippi two Mississippi" during the glide.
Core



• 6 x 50m Freestyle Swim, rest 0:15 / 50m
• 4 x 50m Streamline Backstroke Kick with fins, rest 0:20 / 50m
Backstroke kick with arms held out front in a streamlined position and hands resting on the water.
• 5 x 100m Backstroke Swim, leave on 02:50 / 100m
Backstroke swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down


• 2 x 100m Breaststroke Easy, rest 0:20 / 100m
Breaststroke swim at a slow, relaxed pace.

WOD courtesy of www.swimplan.com

Warm Up
Foam Roll
**************************************************
Run 1 mile
40 push ups
30 Pull Ups
20 Ring Dips
10 handstand pushups
20 Ring Dips
30 Pull Ups
40 push ups
Run 1 mile
**************************************************
Cool Down

Warm up
Foam Roll
**************************************************
Barbell Complex
DL, Bent-over Row, Hang Clean, Front Squat, Push Press, Back Squat
6x of each @ 75#
6x of each @ 95#
4x of each @ 105#
2 sets of 3x each @ 115-135#
Then:
Row
4x 15/15 hard/easy (2 min total and "hard" means hard) +
2x 30/30 Push Press (2 min total, "rest" in locked-out position) +
4 min rest
Three blocks, throw light med ball during rest between blocks
Then:
Step-up Ladder 1-10-1
KBs held in Rack Position throughout
If 18" box use light KBs, if 10" box use heavier KBs
Don't be greedy with weight - there's a lot of time to think

Warm Up
********************************************************
Run 1 Mile(70% Effort)
50 Situps
50 Doubleunders
Walking Lunge, 50 steps
50 Burpees
50 Situps
Run 1 Mile(80% Effort)

Cool down
********************************************************

Jeanna's Class

Warm Up (15 Minute Row)
Foam Roll
**************************************************
A) Press
3 RDS x 3REPS
70,80,90(%of 1RM)
**************************************************
B) Squat
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
C) Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)
**************************************************
C) Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
Cool Down

Run 1 Mile
50 Situps
50 Doubleunders
Walking Lunge, 50 steps
50 Burpees
50 Situps
Run 1 Mile

Warm Up
Foam Roll
**************************************************
Bench Press @ 185# +
Deadlift @ 275# +
Back Squat @ 185# +
Pull-up +
Box Jump @ 45" Box
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
Bench Press Max Rep Test @ 185#
**************************************************
Cool Down

Warm Up(10 Minute Jog)
Foam Roll
**************************************************
A) Squat
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
B) Press
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
C) Deadlift
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
D) Bench Press
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
Cool Down

Row 5 minutes @ easy pace
Row 5 minutes with each minute progressively harder:
Start at 2:05/500m pace finish at 1:45/500m pace
**************************************************
DB Complex for speed (so use light-ish DBs)
Bent-over Row +
Hi-Pull from floor +
Push Press +
Upright Row +
Front Squat Push Press +
Curl
6x of each for as many rounds as possible in 2 minutes
Three sets, rest 1 minute between sets
**************************************************
Overhead Squat +
Ring Push-up (feet same height as hands)
30-20-10 reps of each (OHS @ 75# for 30x and 20x, then @ 95# for 10x)
**************************************************
30 seconds Full Moon (right) @ 17# or 26# Bulgarian Bag +
30 seconds Full Moon (left) @ 17# or 26# Bulgarian Bag +
60 seconds Clean to behind neck & Squat @ 37# Bulgarian Bag +
2x15m KB Bear Crawl @ 2x60# or 2x70# KBs
Four sets, rest plenty between sets

WOD Courtesy of GYM Jones


Dri-Fire Pistol(Work on 1 shot 1 target)

FIGHT

Warm Up (15 Minute Row)
Foam Roll
**************************************************
10 Ring Dips
10 Bag Sit Ups
10 Archer Push Ups
10 Dead Hang Pull Ups
Note: Slow and Methodical
**************************************************
Refresher
Level 1 & 2


Bas All Around Workout
**************************************************
Dri-Fire Pistol (Work on Sight Picture)

TEST DAY

Work up to 1RM and Record
A1) Bench Press
A2) Squat
A3) Press
A4) Deadlift
**************************************************
B1) 40 Yrd Dash
B2) 100 Yrd Dash
B3) 1 Mile Timed Run

Foam Roll
STRETCH
**************************************************
A) Bench Press
3 RDS x 5REPS
40,50,60(%of 1RM)

B) Dead Lift
3 RDS x 5REPS
40,50,60(%of 1RM)

C) Press
3 RDS x 5REPS
40,50,60(%of 1RM)

D) Squat
3 RDS x 5REPS
40,50,60(%of 1RM)
*************************************************
Cool Down
10 Minute Row

Swim
**************************************************
10 Minute Warm Up
Breast/Back/ Side

20 Minutes Side Stroke with Fins
20 Minute Freestyle

5 Minutes Cool Down and Stretch

Murph Tribute(With Weighted Vest)
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile

Stretch 10 minute Jog(75%)

Throw medicine balls

A) DB Complex, 6x each of the following:
DL +
Bent-over Row, back parallel to floor +
Hi-Pull from floor +
Push Press +
Push-up (hands on DBs) & One-arm Row +
[30x] Mountain Climber (15 each leg)
Three sets, increase weight each set

B) KB Triplet:
3x Clean + 3x Front Squat + 2x Jerk @ 2x 25#-44# KBs
One triplet every 40 sec for 20 sets (each triplet takes +/- 15 sec)

C) 4x4 Front Squat @ 75-80%
OR
Row 5000m @ medium/hard pace

Cool down

WOD Courtesy of GYM Jones

10 minute Row @ Easy Pace
**************************************************
A) Work up to Heavy Push Press
**************************************************
B1) 6x1 Push Press @ 90% 1RM
B2) Rest 3 minutes between sets
**************************************************
C) 6x (30sec Work/30sec "Rest") Push Press
"Rest" is in OH position
**************************************************
D) 6x 20sec Sprint/40sec Active Rest
**************************************************
Cool Down

Foam Roll
15 Minute Run
**************************************************
A) Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

B) Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
C) 100 rope jumps
21 kneestoelbows
50 Push ups
15 LPull
100 rope jumps
15 kneestoelbows
35 Push ups
12 LPull

Warm up
Foam Roll
3 x 2 Minute Rds Bas
**************************************************
A) Press
3 RDS x 3REPS
70,80,90(%of 1RM)

B) Squat
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
C) Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)
**************************************************
C) Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************

Warm up
Foam Roll
5 Minutes Shadow boxing
**************************************************
A) Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)
**************************************************
B) Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
C) Bodyweight Fran
21-15-9
reps of:
Pullups
Burpees

Warm Up


*********************************************************
*********************************************************
WOD Courtesy of GYMJONES

A1) 30x Full Moon @ 20# sand bagl (15 each direction) +
A2) 30m KB Bear Crawl @ 2x70# KB
Two rounds
**************************************************
B1) 30x Full Moon @ 40# Sand Bag (15 each direction) +
B2) 30m KB Bear Crawl @ 2x53# KB
Two rounds
**************************************************
C) 30x OHS @ 45# +
30x Floor Wiper (strict, slow) @ 135# +
40x Front Squat @ 95# +
40x KTE +
50x Back Squat @ 135# +
50x Sit-up (feet anchored) +
60x Goblet Squat @ 60# KB +
60x Atomic Sit-up (shoulder blades touch floor, feet extend straight in front)
**************************************************
Cool down for a long time on AirDyne or C2

A1) Row or Ski for 5 minutes @ easy pace
A2) Row or Ski 5 minutes @ increasingly faster pace
1st minute @ 2:00/500m pace
2nd minute @ 1:55/500m pace
3rd minute @ 1:50/500m pace
4th minute @ 1:45/500m pace
5th minute @ 1:40/500m pace
No recovery between minute intervals, simply increase pace
**************************************************
B1) Clean Hi-Pull (Heavy) +Snatch & OHS @ 60-65% (1RM)
One triplet every 30 seconds for 10 minutes
**************************************************
C1) 5x Clean Hi-pull @ 70% 1RM +
3x Clean Hi-pull @ 80% 1RM +
2x Clean Hi-pull @ 85-90% 1RM +
4x (100m/40sec Rest) Row, Ski, or AirDyne (15cal/40sec Rest)
Three sets, Rest 2-3 minutes between sets

*********************************************************************
DRI-FIRE PISTOL STRONG HAND WORKING WITH LIGHT

Bas 3 x 2 Minute Rds
**************************************************
A1) 1x (6-1) Pull-up Ladder
A2) 1x (6-1) HSPU Ladder
**************************************************
B1) 3x5 Wall Squat
B2) 3x10 Squat
B3) 3x2 SLDL/Pistol Squat Combo
**************************************************
C) 12x KB Swing @ 70# +
2:00 minute Row(90%~95%) +
2:00 minute Rest
Three Rounds
**************************************************
5 minute Intermission (including 3rd-2min Rest period above)

D) 12x Goblet Squat @ 70# KB +
2:00 minute Quick Step @ 10" Box +
2:00 minute Rest
Three Rounds
Then:
Cool Down


WOD: Courtesy of GYM JONES

Warm Up
**************************************************
A) Squat
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
B) Press
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
C) Deadlift
3 RDS x 5REPS
65,75,85(%of 1RM)
**************************************************
D) Bench Press
3 RDS x 5REPS
65,75,85(%of 1RM)

Warm Up
15 Minute Row(60%)
**************************************************
A) 40 Yrd Dash
B) 100 Yrd Dash
C) 1 Mile Timed Run


**************************************************
Go over HDII with Jeanna

Warm Up
15 Minute Jog(80%)
**************************************************
Work up to 1RM and Record
A) Bench Press
B) Squat
C) Press
D) Deadlift
**************************************************
Cool Down














Pistol Standards

Warm up
Foam Roll
20 Minute Jog
**************************************************
Press
3 RDS x 5REPS
40,50,60(%of 1RM)

Squat
3 RDS x 5REPS
40,50,60(%of 1RM)
*************************************************
Cool Down
10 Minute Row

POWER(Courtesy of Gym Jones)

Warm up
Foam Roll
Stretch
**************************************************
10 minute Row @ Easy Pace
Then:
Work up to Heavy Squat Cling
Then:
6x1 Squat Cling @ 90% 1RM
Rest 3 minutes between sets
Then:
6x (30sec Work/30sec "Rest") Squat Cling
"Rest" is in Rack position
Then:
6x 20sec Sprint/40sec Active Rest
Then:
Cool Down

POWER ENDURANCE(Courtesy of Gym Jones)

Workout:
10 minute Row @ Easy Pace
Then:
9x Pull-up (Chest-to-bar) +
9x Hand Stand Push Up +
9x Push-up (Strict) +
2:00 minute ROW @ 550m, 575m, 600m pace +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
9x Pull-up (Chest-to-bar) +
9x Hand Stand Push Up +
9x Push-up (Strict) +
2:00 minute ROW @ 60cal, 70cal 80cal pace +
2:00 minute Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min Rest period above)
Then:
10x Push-up + 10 seconds Rest
Ten Rounds

Warm up
Foam Roll
15 Minute Run
**************************************************
Squat
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
Tabata Push Ups
Tabata Flutter Kicks(rest in holding position)

POWER

2x20 Squat
2x10 Jump Squat
Then:
2x 20sec Frog Hop
2x 20sec Split Jump
2x 20sec Burpee
Rest 30 seconds between all sets
Then:
4x15m Walking OHS (three steps + 1x OHS):
2x15m @ BB
1x15m @ 75#
1x15m @ 95#
Then:
Work up to Jerk 1RM
**********************************************************
Cool Down

STRENGTH

Warm up
Foam Roll
Stretch/Sprints
**************************************************
Dead Lift
3RDS x 5/3/1REPS
75,85,95(%of 1RM)

Bench Press
5/3/1 RDS x 3REPS
75,85,95(%of 1RM)
*************************************************
Cool Down
Bas All Around Work Out
80% Pace

Warm up
Foam Roll
3 x 2 Minute Rds Bas
**************************************************
Press
3 RDS x 3REPS
70,80,90(%of 1RM)

Squat
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
Cool Down
10 Minute Jump Rope

(I may go train with Vik if so his WOD will substitute and I will add this after my saturday ruck march)

REST DAY

Probably do some dri-fire drills.

POWER ENDURANCE

Warm up
Foam Roll
5 Minute Jump Rope/10 Minute Jog
**********************************************************
“Jonesworthy”: Courtesy of GYM Jones
Squat: 60, 50, 40, 30, 20, 10
KB Swing: 40, 32, 24, 16, 12, 6
Pull-up: 15, 12, 10, 8, 6, 3
First round: 60x Squats + 40x KBS + 15x Pull-up
Second round: 50x Squats + 32x KBS + 12x Pull-up
Etc
**********************************************************

STRENGTH

Warm up
Foam Roll
15 Minute Run
**************************************************
Bench Press
3 RDS x 3REPS
70,80,90(%of 1RM)

Deadlift
3 RDS x 3REPS
70,80,90(%of 1RM)
*************************************************
Cool Down
15 Minute Row

POWER

2x20 Squat
2x10 Jump Squat
Then:
2x 20sec Frog Hop
2x 20sec Split Jump
2x 20sec Burpee
Rest 30 seconds between all sets
Then:
4x15m Walking OHS (three steps + 1x OHS):
2x15m @ BB
1x15m @ 75#
1x15m @ 95#
Then:
Work up to Jerk 1RM
**********************************************************
Cool Down

Weekend Update

So we had Ice on Friday and as usual the whole city of HTX freaked out.

Friday, February 04, 2011
POWER ENDURANCE(Courtesy of GYM JONES)

Warm up
Foam Roll

**************************************************
3x (1-6) Pull-up Ladder
3x (1-6) Push-up Ladder
Then:
KB Swing:
10 reps @ 20#
10 reps @ 40#
20 reps @ 40#
Then:
10 minute 15sec Work/15sec Rest
( KB Snatch @ > 8 rep per interval pace)
Then:
4x (30sec Work/30sec "Rest") Push Press
"Rest" is in OH position
Then, Later:
15 minute Row @ Easy Pace
*******************************************

Saturday, February 05, 2011
ENDURANCE



Shooting class cancelled B/C of Ice

Ran for 30 minutes

Warm up
Foam Roll
15 Minute Row
**************************************************
Squat
3 RDS x 5REPS
65,75,85(%of 1RM)

Press
3 RDS x 5REPS
65,75,85(%of 1RM)
*************************************************
Cool Down
3 x 2 Minutes Bas Rds

REST DAY

Been Lazy About posting the last couple of days.

WOD Courtesy of GYM JONES

Warm up
Foam Roll
Jump Rope Drills 10 Minutes
**************************************************
3x20m Walking Lunge
2x20m One-arm Overhead Walking Lunge
Then:
2x20 Squat
2x10 Jump Squat
2x5 Tuck Jump
3x5 Knee Jump
Then:
Work up to Heavy Front Squat
Then:
2x Front Squat @ 80% 1RM +
4-5x Tuck Jump
Five sets, Rest 2-3 minutes between each
Then:
5x5 Jump Squat @ 35-40% Bodyweight
Rest 2 minutes between sets
**************************************************
Cool Down

So I'm going to try a couple of GYM Jones WODS and mix them in with Jeanna's wods. We'll see how it goes.


POWER ENDURANCE

Workout:
3x5 Wall Squat
3x10 Squat
3x5 Goblet Squat @ 25#
3x10 Shoulder Dislocate
Then:
Work up to Heavy OHS
Then, Later:
15 minute ROW @ Easy Pace
Then:
15 minute ROW:
6 minute (10sec Hard/50sec Active Rest) +
1 minute Rest (i.e 0 watt pace) +
4 minute ROW (10sec Hard/50sec Active Rest) +
1 minute Rest (i.e. 0 watt pace) +
3 minute ROW (Hard)
Then:
10 minute Active Rest AirDyne
Then:
20sec AirDyne "All-out" +
2:30 Active Rest
Complete Rounds until you cannot raise calorie/average watt total
Then:
Cool Down

A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min
A2. CTB Chin Ups - 10 unbroken x 6; rest 2 min
********************************************************
Rifle Standards
9 shot Barrier Drill(Hasty Pie Corners)
*******************************************************
15,12,9,6,3 rep rounds for time:
B1. GHD Sit Ups unbroken
B2. Double Unders unbroken
*****************************************************
Pistol Standards

WOD Scaled down Courtesty of OPT

Warm up:
1 mile run

WOD:
1. Tabata sprints (8 rounds)
2. Tabata pullups
3. Tabata flutterkicks

Dry-fire work
(Jeanna - focus on 1 shot from the holster)
(Mark - focus on rifle standards)



NOTES:
Jeanna:
Shoulder therapy this morning - 1hour

January 25th 2011

Got a little behind in posting:

Jeanna and I just did a light get back in the routine thing.

Foam Roll for 5 minutes

Warm up:

3 Rds for Time:
25 Double Unders
25 Pushups
25 Kettle Bell Swings
25 Situp with 1,2 combo

time: Was around 10 minutes(neither one of us pushed it to hard)

Rest Day/Go to Lowe's and Hang up my Baracades

***********************************
Pistol/Rifle
Standards(10 Drills)
10 x 1shot x 1TGT
10 x 5/1shot x 1 TGT
10 x 2shots x 2 TGT
5 Malfuctions
5 Reloads

Work on getting of the X
************************************

Warmup:
Foam Roll/Stretch

3 x 2 minutes Rds Bas

Skill Work: Squat Clean

3-3-3-3
***********************************
WOD:

5 burpees
10 hang power cleans (95#/65#)
15 sit ups
5 rounds

Courtesy of Pinup Crossfit
***********************************
Pistol/Rifle
Standards(10 Drills)
10 x 1shot x 1TGT
10 x 5/1shot x 1 TGT
10 x 2shots x 2 TGT
5 Malfuctions
5 Reloads

Work on getting of the X

Monday 1/17/2011

Worked through Jeanna's course she's putting together with Vik. It was tough, needed some tweeks at the end but I think we found a winner. I will post after the class on saturday.

"Cindy Uses Barricade":

5 Pull Ups
10 Push Ups
15 Squats
5/1 drill at numbered baracade station (18 in total)

Modified Cindy and incorporated my baracade drill.

Thursday 01/13/2011

REST DAY: Went to the indoor range with Jeanna:

Focused only on accuracy with the pistol. I used the dummy round drill to work out her shot anticpation. Like I told her its not going to go away overnight but it does get smaller and smaller each time you shoot live. I only shot five rds cold but I put them into an area the size of a quarter at 7~10yrds so I was happy. Overall I think Jeanna was happy with her performance. I have a feeling a large training obstacle was hurdled and her progress is going to be incredible.

Warm up:
Foam Roll - 5 minutes

Active stretching (jumping jacks/high knees/butt kicks/lunges/squats/shoulder circles, etc)

500 M Row

WOD:
50 double unders
50 Defensive front kicks (alternating legs - on heavy bag)
50 Swings
50 Hooks (alternating arms - on heavy bag)
50 pushups
50 St punches (alternating arms - on heavy bag)
50 knees to elbows
50 ground and pound (st punches/elbows/head slams/hammer fists - on big pad on the ground)
50 push press - 25# DBs
50 tactical get ups (alternating sides from the ground)


Dry-Fire Work:
Pistol and Rifle Standards

Came home early from work and just decided to do the Crossfit ABW monday wod. I figured Ben and Shane are such pansies I would show them how a real man works out.

Part 1
Front squat
2x5 50%
2x4 60%
3x3 70%
2x2 80%
4x1 90% (of 1RM)

Part 2
3 rounds
20 box jumps (24,18)
10 power cleans (135,95)

Courtesy of Crossfit ABQ

Warm Up:

- Foam Rolling (5 minutes)

-Forward lunges

-High knees
-Butt kicks

-deep, slow squats

-shoulder pass-throughs with PVC

- Jump Rope work (3 minutes)

-Shadow boxing – 5 minutes (all combatives)

WOD:

Part 1:
10 sets of 10 (with 10 sec rest in between each set)

finish all 10 sets before moving to next technique

1. Thrusters – 65#

2. Pushups

3. V-ups

Part 2:

Row 1 minute at a fast pace; rest 10 sec

Repeat 10 times

Sat. January 8th 2011

20 Minute run on my toes.

50 CTB Pull Ups
50 Burpees

Any order

Warm up:

- Foam roll - 5 minutes

- Jumping Jacks
- forward lunge
- bear crawl
- high knees
- knee knockers
- squats


- Left Straight punches – 10 reps
- Right Straight punches– 10 reps
- Advancing Left Straight punches - 10 reps
- Advancing Right Straight punches – 10 reps
- Retreating Straight punches -10 reps on each side (switch stance and use lead hand only)
-Left/Right Straight punch combo – 10 reps

-20 switch knees
-15 strict pullups
-10 burpees

Workout: 3 minute rounds on Heavy Bag

Round 1:
- 1- 4 punching combos (hands only and a right-handed stance)
- immediately after 3 min round ends, do 30 KB swings - 40#
- 1 minute of Dry-Fire: 1 shot from high ready


Round 2:
- 1-4 punching combos and throw opposite knee at end of combo (in a right-handed stance)
- immediately after 3 min round ends, do 25 deadlifts - 155#
- 1 minute of Pistol Dry-Fire: 1 shot from the holster

Round 3:
- 1-4 punching combos - (hands only and in a Left-handed stance)
- immediately after 3 min round ends, do 20 pullups
- 1 minute of Pistol Dry-Fire: 2 shots/1 target from high ready

Round 4:
- 1-4 punching combos and throw opposite knee at end of combo (in a left-handed stance)
- immediately after 3 min round ends, do 15 sprawls
- 1 minute of Dry-Fire: 5/1 shots from high ready

Rest 5 minutes:
Dry Fire work: Rifle and Pistol Standards

Cool Down Stretches

Jeanna’s workout:(Mark has upper respiratory infection so he's on a rest day today)

Shoulder Therapy:

- shoulder and lat stretches on foam roller

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl pushups
-10 Ab ball walkout on hands

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

Part 1:

Shadow Boxing – 3 x 2 minute rounds

1 min rest in between each round

Part 2:

1000 M Row (at damper setting 1 – first attempt at rowing since shoulder surgery)

Cool Down Stretch/foam roll

Dry Firing work

Jeanna shoulder therapy in the morning

- PT stretched out shoulder

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl push-ups (felt good – first time to do a push up since surgery on 10/20/10)

-10 Ab ball walkout on hands – felt good, very little pain in shoulder – also 1^st attempt surgery

*****************************************************************************

Warm Up:

- Foam Rolling (5 minutes)

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

- Jump Rope work (3 minutes)

- Squats from fighting stance (1 minute) – switch stance at 30 seconds

- Combat get up (1 minute) – alternate sides each time (Jeanna only to get up on Right side because of shoulder surgery)

- Mtn climbers (1 minute)

- Left Straight punches – 10 reps

- Right Straight punches– 10 reps

- Advancing Left Straight punches - 10 reps

- Advancing Right Straight punches – 10 reps

-Left/Right Straight punch combo – 10 reps

- Plank (4 sets) (MARK ONLY – JEANNA TO DO CENTER PLANK ONLY)

1. Center -hold 30 seconds (rest 10 sec)

2. Lift left leg – hold 30 seconds (rest 10 sec)

3. Lift Right leg – hold 30 seconds (rest 10 sec)

4. Center -hold 30 seconds

Workout:

3 Rounds - 1 minute rest between each round:

- Stretch punch L/R combo with 5# DB – 1 min

- Ball Slams – 1min

-Front Groin Kick Rt leg only – 1 min

- Wall Ball – 20# - 1 min

- Front Groin Kick Left Leg only – 1 min

Jeanna shoulder therapy in the morning

- PT stretched out shoulder

- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s

- 12/10/8/6/12 – Triceps on foam roller – 6#s

-12/10/8/6/12 – Serratus pull downs on foam roller – 8#

- 20 girl pushups (felt good – first time to do a push up since surgery on 10/20/10)

-10 Ab ball walkout on hands – felt good, very little pain in shoulder – also 1^st attempt surgery

Warm Up:

- Foam Rolling (5 minutes)

-Forward lunge – 10 each leg

-High knees – 20

-Butt kicks – 20

-Leg swings (forward/side)

- Jump Rope work (3 minutes)

- Squats from fighting stance (1 minute) – switch stance at 30 seconds

- Combat get up (1 minute) – alternate sides each time (Jeanna only to get up on Right side because of shoulder surgery)

- Mtn climbers (1 minute)

- Left Straight punches – 10 reps

- Right Straight punches– 10 reps

- Advancing Left Straight punches - 10 reps

- Advancing Right Straight punches – 10 reps

-Left/Right Straight punch combo – 10 reps

- Plank (4 sets) (MARK ONLY – JEANNA TO DO CENTER PLANK ONLY)

1. Center -hold 30 seconds (rest 10 sec)

2. Lift left leg – hold 30 seconds (rest 10 sec)

3. Lift Right leg – hold 30 seconds (rest 10 sec)

4. Center -hold 30 seconds

Workout:

3 Rounds - 1 minute rest between each round:

- Stretch punch L/R combo with 5# DB – 1 min

- Ball Slams – 1min

-Front Groin Kick Rt leg only – 1 min

- Wall Ball – 20# - 1 min

- Front Groin Kick Left Leg only – 1 min