Monday, February 28, 2011


5-5-5-5-5 (five sets of five)
Strict Pull Ups (use weight if needed by holding a dumbbell between your knees, feet, or using a weighted belt)

Rest 5-10 minutes, then:

10 minutes As Many Rounds as Possible (AMRAP):
5 Power Cleans  (95lb men/65 lb women)
10 Burpees
15 Box Jumps
Scale clean weight if needed

Friday, February 25, 2011


Benchmark #5 - Last one...

3 Rounds for time:

400m Run
21 KB Swings (24kg men/16kg women)
12 Pull Ups

Scale as needed
You can substitute a dumbbell if there isn't a kettlebell to use.

Tuesday, February 22, 2011


Benchmark #4

CrossFit Total
1 Rep Max Back Squat.
1 Rep Max Shoulder Press. <-- His gym is in WF, Tx.  Wish I would've known.
1 Rep Max Deadlift,

Total it all up to get your CrossFit Total.  DON'T HURT YOURSELF.

Saturday, February 19, 2011


Continuing the Benchmark WOD's...

5 Rounds for time.  3 min rest between rounds.  Add up the total time spent working:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

I recommend cutting the reps into half for your first time at this (10, 15, 20, 25).

For sit ups, I recommend investing in a couple of AbMats.

Tuesday, February 15, 2011


Benchmark #2

Handstand push ups

Deadlift rules:  #1 ALWAYS have a straight back, #2 watch the tutorial.  Don't go too heavy.
Handstand pushups:  I think I would even need to scale this part.  Watch the tutorial.

Scale as needed.  DO NOT sacrifice consistency and technique for intensity.

Monday, February 14, 2011


Rest and Stretch... Do one day on and one day off these next couple of weeks.

Sunday, February 13, 2011


Happy Valentine's Day.  These next couple of weeks, i'll have you do benchmark workouts to see how well you progress.  We'll have you do these same workouts in a couple months and i'm sure you'll have dramatic improvements.  Be sure to record your performances over these next couple of weeks.

This is the benchmark of benchmark of CrossFit workouts.


Prescribed workout for time is:

Thrusters (95lb/65lb)
Pull Ups

Possible scaling include reps (i.e. 15-12-9) and weight (smaller weight and jumping pull ups).  You want to be pretty tired after the first set.  Average time of workout is 5-7 minutes.

Friday, February 4, 2011


Not for time:

3 sets of 10 each side
Turkish Get Ups

Use a challenging weight while not sacrificing form.

Wednesday, February 2, 2011


For Time:

10 Deadlifts
1 Pull Up (Jumping Pull Ups if needed)
9 Deadlifts
2 Pull Ups (or JP)
8 Deadlifts
3 Pull Ups (or JP)
1 Deadlift
10 Pull Ups (or JP)

Use a barbell, dumbbell or anything else that would work for the DL.