Tuesday

Run ½ mile to start, 

 Strength

Back Squat, Press   8-8-8-5-5-5-5

  1,ooo meter row ( Start or Finish )

Thursday

WU

Run ½ mile ,  Row 500 , 

repeat  3 times

 Strength 

Dead, Bench, Press, Back Squat  8-8-8-5-5-5-5

Tuesday

WOD

1,ooo meter row ( Start or Finish )

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

 Kettlebell 21, 15 09

Friday

1,ooo meter row

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

50 Situps, 25 Back extensions

 Strength

Bench – Warm Up 8-8-8  WORK -5-5-5-5 ( increase the loads each round, be moderate )  

 Deadlift -  Warm Up 8-8-8  WORK -5-5-5-5 ( increase the loads each round, be moderate )

Wednesday

Run 1/2 mile to start

4 rounds of 10 Lunges, 10 Squats,  ( AS,OHS, FS, BS ) 

Kettlebell Ladder ( Power, Russian, American )

10 PRA, 9PRA, 8PRA, 7,6,5,4,3,2,1 of each

  FINISH with ½ mile

Monday

1. 1,000 Meter Row

2. 4 rounds of 10 Lunges, followed by 10 Squats ( varations ) ( AS,OHS, FS, BS ) 

3. 

Press -3 x 10

Knee to Elbows  3 x 7

4.

Reverse Pull Ups 3 x 10

Bent over Row   – 3 x 12

5.

Cleans  2 x 15

 Overhead Squat 2 x 15

September 26-Oct 1, 2011

WOD 1

200 Meter Run or Row
10 Sit Ups
10 Back Extensions
10 Bench Press
5 Rounds

WOD 2
Skill:
Handstands and Box Jumps

KettleBell Progression 2
30 -Kettlebell Deadlift
30-Kettlebell Russian Swing
30- Kettlebell High Pull
3 rounds for time

WOD 3
2-Clean
3-Push Jerk
4- Overhead-Squat
AMRAP 12 minutes

September 19 – 23 2011

"Your strongest posture is the one that fits your constitution"

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WOD 1

Kettlebell Swing / Run

Run 1/4 mile, 21 Kettlbell Swings.  No Kettlebell, Use a Dumbell. Try 35lbs and execute a russian Swing.

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WOD 2

AC

Run 1 mile

Row 1,000 meters.

Run 1/2 mile

Row 700 meters

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WOD 3

Annie

Alternating the sequence

60,50,40,30,20,10

Double Unders and Situps.

No Double unders yet ?  Tuck jumps ( jump up, try to touch your butt with your heels.  Whatever situp you do, be sure its the same every time.

September 12-17, 2011

"We are what we believe"

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Workout 1 – CrossFit 9
5 reps each, increase the weight each round. consider the first 3 rounds a warm up. complete 9 rounds.

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Workout 2 – AC
Run 2 miles. Time the route out for 1 mile, return at your same pace, add 1 situp for every second you go over the “out time”.

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Workout 3 – Front Squat / Overhead Squat
3 Rounds of the Workout using:
PVC- 5 reps each
Bar – 5 reps each
65lbs 5 reps each
Then Workout. 7 rounds / 7 reps @ 95lbs

Always rising after a fall or repeated failures.

At Workout Warriors, I have a few sayings I believe in and say to my athletes.  The one most honored is “Seven times down, Eight times Up ! “ or  in Japanese this can be pronounced two ways. One is “shichi ten hakki”. The other is “nana korobi ya oki”.

This Japanese proverb relays the vicissitudes of life. Some would more naturally translate it into English as “Always rising after a fall or repeated failures”.

The first Kanji is literally “7″. The second means fall down (sometimes this Kanji means “turn around”, “revolve” or “turn over”, but in this case, it’s holds the meaning of fall. The third is “8″. And the last is get up, “rouse”, or “rise”.

Basically if you fail 7 times, you should recover from those events and be prepared to rise an 8th time. This is also applies if it is the world or circumstances that knock you down seven times…Get up eight.  This is the way in training too. 

Some Workouts are designed to crush you. Will you stay down ?  

Few statements in life really define life.  I think this is one.