11/26-11/30 Wed. thru Sunday
Before each Session WARM UP!!
Main set sessions:
Wed 11/26
L3: 10 rounds
- 10 pull ups
- 10 air squats
L2: 5 rounds
- 10 pull ups
- 10 air squats
L1: 3 rounds
-5 pull ups
- 5 air squats
Thuresday 11/27 KB Breath ladder
L3: 5 ladders
L2: 3 ladders
L1: 2 ladders
one ladder = reps 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 then decending reps to back to 1
Friday 11/28 REST DAY
Saturday 11/29 Crossfit special for time
L3: "Fran" reps 21-15-9
-pull ups
-thruster (95lbs is rx'd)
L2: Modified "Fran" 15-10-5
-Pull ups
-Thrusters
L1: Modified "Fran" 9-6-3
-Pull ups
-Thrusters
Sunday 11/30 Squat Day
L3: work up to your max then rep at 95%
- 1, 1, 1, 1, 1, 1
L2: rep at 75% of max
- 1, 1, 1, 1
L1: work up to max, you're done.
Happy Holidays and Happy Training
Rayne
Main set sessions:
Wed 11/26
L3: 10 rounds
- 10 pull ups
- 10 air squats
L2: 5 rounds
- 10 pull ups
- 10 air squats
L1: 3 rounds
-5 pull ups
- 5 air squats
Thuresday 11/27 KB Breath ladder
L3: 5 ladders
L2: 3 ladders
L1: 2 ladders
one ladder = reps 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 then decending reps to back to 1
Friday 11/28 REST DAY
Saturday 11/29 Crossfit special for time
L3: "Fran" reps 21-15-9
-pull ups
-thruster (95lbs is rx'd)
L2: Modified "Fran" 15-10-5
-Pull ups
-Thrusters
L1: Modified "Fran" 9-6-3
-Pull ups
-Thrusters
Sunday 11/30 Squat Day
L3: work up to your max then rep at 95%
- 1, 1, 1, 1, 1, 1
L2: rep at 75% of max
- 1, 1, 1, 1
L1: work up to max, you're done.
Happy Holidays and Happy Training
Rayne
11/24/08 Monday
Warm up!
Main Set: Day of the Dead (lift)
L3: Work up to max then rep at 95% of max
- 1, 1, 1, 1, 1, 1.
L2: Work up to max then rep at 75% of max
- 1, 1, 1, 1.
L1: Work up to 1 rep max - nice! You're done.
***Note: Be careful to use perfect form; don't let your ego get you into an injury. If your form falters, lower the weight and get your technique squared away, then go up again. At the end of the day you will lift more weight with proper technique.
Main Set: Day of the Dead (lift)
L3: Work up to max then rep at 95% of max
- 1, 1, 1, 1, 1, 1.
L2: Work up to max then rep at 75% of max
- 1, 1, 1, 1.
L1: Work up to 1 rep max - nice! You're done.
***Note: Be careful to use perfect form; don't let your ego get you into an injury. If your form falters, lower the weight and get your technique squared away, then go up again. At the end of the day you will lift more weight with proper technique.
Happy Training
Rayne
11/23/08 Sunday
Warm Up!
Main Set:
L3: 3 rounds w/1min recovery between rnds
- Run 40 yards
- 20 Sledge hammer blows
- Run 40 yrds
- 20 Thrusters
- Run 40 yards
-20 Push ups
L2: 2 rnds w/1min recovery btwn
- Run 40 yards
- 20 Sledge hammer blows
- Run 40 yrds
- 20 Thrusters
- Run 40 yards
-20 Push ups
L1: 1 round - no rest - go Hard!
- Run 40 yards
- 20 Sledge hammer blows
- Run 40 yrds
- 20 Thrusters
- Run 40 yards
-20 Push ups
Troop 599 on the summit of Quartz Peak
Happy Training
Rayne
Main Set:
L3: 3 rounds w/1min recovery between rnds
- Run 40 yards
- 20 Sledge hammer blows
- Run 40 yrds
- 20 Thrusters
- Run 40 yards
-20 Push ups
L2: 2 rnds w/1min recovery btwn
- Run 40 yards
- 20 Sledge hammer blows
- Run 40 yrds
- 20 Thrusters
- Run 40 yards
-20 Push ups
L1: 1 round - no rest - go Hard!
- Run 40 yards
- 20 Sledge hammer blows
- Run 40 yrds
- 20 Thrusters
- Run 40 yards
-20 Push ups
Troop 599 on the summit of Quartz Peak
Happy Training
Rayne
11/21/08 Friday
Warm up!
Main Set:
L3: 5 rounds for time
- 400m run
- 25 burpees
L2: 3 rounds for time
- 400m run
- 25 burpees
L1: 2 rounds or time
- 400m run
- 15 burpees
Main Set:
L3: 5 rounds for time
- 400m run
- 25 burpees
L2: 3 rounds for time
- 400m run
- 25 burpees
L1: 2 rounds or time
- 400m run
- 15 burpees
Happy Training
Rayne
11/20/08 Thursday
11/19/08 Wednesday
Rest Day!
Happy Rest Day
Rayne
"Your worst enemy cannot harm you as much as your own failure to prepare."
- Unknown
Happy Rest Day
Rayne
"Your worst enemy cannot harm you as much as your own failure to prepare."
- Unknown
11/18/08 Tuesday
Warm up!
Main Set:
L3:
- 5x5 OHS (heavy)
then...5 rounds for time
- 10 pistols
- 10 clapping push ups
L2:
- 3x5 OHS (moderate)
then...3 rounds for time
- 6 pistols
- 6 clapping pushups
L1:
- 3x3 OHS (light)
then...3 rounds for time
- 10 air squats
- 5 push ups
Main Set:
L3:
- 5x5 OHS (heavy)
then...5 rounds for time
- 10 pistols
- 10 clapping push ups
L2:
- 3x5 OHS (moderate)
then...3 rounds for time
- 6 pistols
- 6 clapping pushups
L1:
- 3x3 OHS (light)
then...3 rounds for time
- 10 air squats
- 5 push ups
Happy Training
Rayne
11/17/08 Monday
Warm up!
Main Set:
L3:
- 5x5 Back Squat (heavy)
then...
50 Bear Complex for time (light)
L2:
- 3x5 Back Squat (heavy)
then...
25 Bear Complex for time (light)
L1:
- 3x3 (heavy)
then...
15 Bear Complex for time (light)
Harvey "diggin in!"
Happy Training
Rayne
Main Set:
L3:
- 5x5 Back Squat (heavy)
then...
50 Bear Complex for time (light)
L2:
- 3x5 Back Squat (heavy)
then...
25 Bear Complex for time (light)
L1:
- 3x3 (heavy)
then...
15 Bear Complex for time (light)
Harvey "diggin in!"
Happy Training
Rayne
11/16/08 Sunday
Rest Day!
Rayne, after the beat down!
Rayne, after the beat down!
Still had the strength to lay down a sweat angel.
Happy Rest Day
Rayne
11/15/08 Saturday
11/14/08 Friday
Warm up!
Main Set:
L3: 10 rounds for time
- 5 Power Cleans and Push Jerks (heavy)
- 40 Yrd Sprint
- 10 Box Jumps
- 5 Tire Flips
L2: 5 rounds for time
- 5 Power Cleans and Push Jerks (moderate)
- 40 Yrd Sprint
- 10 Box Jumps
- 5 Tire Flips
L1: 3 rounds for time
- 3 Power Cleans and Push Jerks
- 40 Yrd Sprint
- 5 Box Jumps
- 2 Tire Flips
Main Set:
L3: 10 rounds for time
- 5 Power Cleans and Push Jerks (heavy)
- 40 Yrd Sprint
- 10 Box Jumps
- 5 Tire Flips
L2: 5 rounds for time
- 5 Power Cleans and Push Jerks (moderate)
- 40 Yrd Sprint
- 10 Box Jumps
- 5 Tire Flips
L1: 3 rounds for time
- 3 Power Cleans and Push Jerks
- 40 Yrd Sprint
- 5 Box Jumps
- 2 Tire Flips
Happy Training
Rayne
11/13/08 Thursday
Rest Day!
Two thumbs up to my boys at 101, I'm still rawkin' the threads!
Rayne
"Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made."
-Patti Sue Plummer,
Two thumbs up to my boys at 101, I'm still rawkin' the threads!
Rayne
"Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made."
-Patti Sue Plummer,
11/12/08 Wednesday
Warm up!
Main Set: Engine Company Team Rope Climb
L3: As a crew, 30 rope climbs for time*
L2: 15 rope climbs for time*
L1: 5 rope climbs*
* If you do not have a rope then sub 10 pull ups per climb
You wanna turn up the intensity: While one crew member climbs the others rest in the push ups position.
Happy Training
Rayne
Main Set: Engine Company Team Rope Climb
L3: As a crew, 30 rope climbs for time*
L2: 15 rope climbs for time*
L1: 5 rope climbs*
* If you do not have a rope then sub 10 pull ups per climb
You wanna turn up the intensity: While one crew member climbs the others rest in the push ups position.
Happy Training
Rayne
11/11/08 Tuesday
Warm up!
Main Set: Add one
L3: Dead Lift body weight
L2: DL 3/4 Body weight
L1: DL 1/2 Body weight
Add One: This is a ladder session where you start with one rep in the first min, then each subsequent min you add one rep. completing the reps inside of the min. So, for example, min 1 is one rep, min 2 is two reps and so on until you fail to lift the weight or you fail to complete your rep count inside of one min.
Happy Training
Rayne
Main Set: Add one
L3: Dead Lift body weight
L2: DL 3/4 Body weight
L1: DL 1/2 Body weight
Add One: This is a ladder session where you start with one rep in the first min, then each subsequent min you add one rep. completing the reps inside of the min. So, for example, min 1 is one rep, min 2 is two reps and so on until you fail to lift the weight or you fail to complete your rep count inside of one min.
Happy Training
Rayne
11/10/08 Monday
Rest Day!
"Deep in my cells I know there's something bad at the end if I don't get through it. This keeps me honest. It keeps me scared. I am stronger because I know there is a consequence. I know I can't get away with slacking off. This is what happens when you ascend above mediocrity. It's a game. It's a test. It is the way I live my life." -- Mark Twight
"Deep in my cells I know there's something bad at the end if I don't get through it. This keeps me honest. It keeps me scared. I am stronger because I know there is a consequence. I know I can't get away with slacking off. This is what happens when you ascend above mediocrity. It's a game. It's a test. It is the way I live my life." -- Mark Twight
11/9/08 Sunday (unloading week)
Warm up!
Main Set:
L3: 10 Rounds
- 1min Box Jumps
- 1min Hindu Push ups
- 1min recovery
L2: 5 Rounds
- 1min Box Jumps
- 1min Hindu Push ups
- 1min recovery
L1: 5 Rounds
- 30 secounds Box Jumps
- 30 Seconds Hindu Push ups
- 1min recovery
Main Set:
L3: 10 Rounds
- 1min Box Jumps
- 1min Hindu Push ups
- 1min recovery
L2: 5 Rounds
- 1min Box Jumps
- 1min Hindu Push ups
- 1min recovery
L1: 5 Rounds
- 30 secounds Box Jumps
- 30 Seconds Hindu Push ups
- 1min recovery
Happy Training
Rayne
11/8/08 Saturday (unloading week)
Warm up!
Main Set:
L3:
- 5x5 Front Squat
Then...
- 100 Burpees for time
L2:
- 3x5 Front Squat
Then
- 50 Burpees for time
L1:
- 3x3 Front Squat
Then...
- 25 Burpees for time
Happy Training
Rayne
Main Set:
L3:
- 5x5 Front Squat
Then...
- 100 Burpees for time
L2:
- 3x5 Front Squat
Then
- 50 Burpees for time
L1:
- 3x3 Front Squat
Then...
- 25 Burpees for time
Happy Training
Rayne
11/6/08 Thursday (unloading week)
Warm up!
Main Set:
L3:
100 Medicine Ball tosses
L2:
50 Med Ball tosses
L1:
25 MedBall Tosses
Note: Go to a park or other open space. Throw your med ball any way you like, then, run after it as fast as you can pick up the ball and repeat for the prescribed number of reps.
Main Set:
L3:
100 Medicine Ball tosses
L2:
50 Med Ball tosses
L1:
25 MedBall Tosses
Note: Go to a park or other open space. Throw your med ball any way you like, then, run after it as fast as you can pick up the ball and repeat for the prescribed number of reps.
Happy Training
Rayne
11/5/08 Wednesday (unloading week)
Warm up!
Main Set: Wall supported Handstands
L3:
5x1 min handstand*
-30 secs rest between efforts
L2:
5x30sec handstand*
-30 secs rest
L1:
5x 15 sec handstand hold*
-30 secs rest
*penalty = every time you come down from wall before time is up you must do 30 sit ups (to be paid at end of set.
Main Set: Wall supported Handstands
L3:
5x1 min handstand*
-30 secs rest between efforts
L2:
5x30sec handstand*
-30 secs rest
L1:
5x 15 sec handstand hold*
-30 secs rest
*penalty = every time you come down from wall before time is up you must do 30 sit ups (to be paid at end of set.
Happy Training
Rayne
11/4/08 Tuesday (unloading week)
Rest Day!
"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy crap up off the ground."
- Coach Rippetoe
Happy Rest Day
Rayne
"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy crap up off the ground."
- Coach Rippetoe
Happy Rest Day
Rayne
11/03/08 Monday (unloading week)
Warm up!
Main Set: light to moderate weight
L3:
- 5x5 Over Head Squats
- 5x5 Back Squats
- 3x5 Dead Lift
L2:
- 3x5 OHS
- 3x5 Back Squats
- 1x5 Dead lifts
L1:
- 3x3 OHS
- 3x3 Back Squats
- 1x3 Dead Lift
Happy Training
Rayne
Main Set: light to moderate weight
L3:
- 5x5 Over Head Squats
- 5x5 Back Squats
- 3x5 Dead Lift
L2:
- 3x5 OHS
- 3x5 Back Squats
- 1x5 Dead lifts
L1:
- 3x3 OHS
- 3x3 Back Squats
- 1x3 Dead Lift
Happy Training
Rayne
11/02/08 Sunday
Warm up!
Main Set:
L3: 10 rounds of...
-2 min Kb swing*
-1min air squats
-30 secs rest
L2: 5 rounds of...
-2 min Kb swing*
-1min air squats
-60 secs rest
L1: 5 rounds of...
- 1 min KB swing*
- 30 secs air squats
- 90 sec recovery
*Use any Kettle bell swing you know. Jus keep'er movin'
Main Set:
L3: 10 rounds of...
-2 min Kb swing*
-1min air squats
-30 secs rest
L2: 5 rounds of...
-2 min Kb swing*
-1min air squats
-60 secs rest
L1: 5 rounds of...
- 1 min KB swing*
- 30 secs air squats
- 90 sec recovery
*Use any Kettle bell swing you know. Jus keep'er movin'
Happy Training
Rayne
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