Main Set:
L3:
5 x 5 Back Squat
5 x 3 Snatch
Then...
20 muscle ups*
L2:
5 x 5 Back Squat
5 x 3 Snatch
Then...
10 MU*
L1:
5 x 5 Back Squat
3 x 3 Dumb bell snatch
Then...
4 MU*
* Sub 3:1 pullups/dips: MU
Train Hard
Rayne
2/1/09 Sunday
Warm up!
Main Set:
L3:
5 x 5 Back Squat
5 x 3 Snatch
Then...
20 muscle ups*
L2:
5 x 5 Back Squat
5 x 3 Snatch
Then...
10 MU*
L1:
5 x 5 Back Squat
3 x 3 Dumb bell snatch
Then...
4 MU*
* Sub 3:1 pullups/dips: MU
Main Set:
L3:
5 x 5 Back Squat
5 x 3 Snatch
Then...
20 muscle ups*
L2:
5 x 5 Back Squat
5 x 3 Snatch
Then...
10 MU*
L1:
5 x 5 Back Squat
3 x 3 Dumb bell snatch
Then...
4 MU*
* Sub 3:1 pullups/dips: MU
1/31/09 Saturday
Warm up!
Main Set: Kettle Bell/Burpee/Situp Shuttle run
Take your KB run 10 yards stop do 5 burpees, grab your bell and run back to starting position and do 10 sit ups. Get up and go 20 yards, then 30...etc until you reach your prescribed distance.
L3: 100 yards
L2: 50 yards
L1: 30 yards
Go hard!
Main Set: Kettle Bell/Burpee/Situp Shuttle run
Take your KB run 10 yards stop do 5 burpees, grab your bell and run back to starting position and do 10 sit ups. Get up and go 20 yards, then 30...etc until you reach your prescribed distance.
L3: 100 yards
L2: 50 yards
L1: 30 yards
Go hard!
Train Hard
Rayne
1/29/09 Thursday
Warm up!
Main Set: Strength Endurance
L3:
40 Dead lift (moderate weight - i.e. 75% BW)
- 10 double unders
30 DL
- 20 DU
20 DL
- 30 DU
10 DL
- 40 DU
L2:
40 Dead lift (light weight - i.e. 50% BW)
- 10 double unders ( sub singles @2:1 if needed)
30 DL
- 20 DU
20 DL
- 30 DU
10 DL
- 40 DU
L1:
10 DL (Light weight i.e. 25-50%BW)
10 jump rope turns
8 DL
10 JR
6 DL
10 JR
4 DL
10 JR
2 DL
10 JR
Main Set: Strength Endurance
L3:
40 Dead lift (moderate weight - i.e. 75% BW)
- 10 double unders
30 DL
- 20 DU
20 DL
- 30 DU
10 DL
- 40 DU
L2:
40 Dead lift (light weight - i.e. 50% BW)
- 10 double unders ( sub singles @2:1 if needed)
30 DL
- 20 DU
20 DL
- 30 DU
10 DL
- 40 DU
L1:
10 DL (Light weight i.e. 25-50%BW)
10 jump rope turns
8 DL
10 JR
6 DL
10 JR
4 DL
10 JR
2 DL
10 JR
Train Hard!
Rayne
1/28/09 Wednesday
1/27/09 Tuesday
Rest Day!
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." Emil Zatopek
"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." Emil Zatopek
1/26/09 Monday
Warm up!
Main Set:
L3:
- 5 x 5 Front squat
- 5 x 3 Clean
- 1 x 5 Dead lift
L2:
- 5 x 3 Front squat
- 5 x 3 Power Clean
- 1 x 5 Dead lift
L1:
- 3 x 3 Front squat
- 3 x 3 Clean
- 1 x 3 Dead lift
Main Set:
L3:
- 5 x 5 Front squat
- 5 x 3 Clean
- 1 x 5 Dead lift
L2:
- 5 x 3 Front squat
- 5 x 3 Power Clean
- 1 x 5 Dead lift
L1:
- 3 x 3 Front squat
- 3 x 3 Clean
- 1 x 3 Dead lift
Train Hard
Rayne
1/25/09 Sunday
Warm up!
Main Set:
L3: 4 rounds
- run 400
- 20 air squats
- 20 push ups
- 20 sit ups
L2: 3 rounds
- run 400
- 10 air squats
- 10 push ups
- 10 sit ups
L1: 2 rounds
- run 400
- 10 air squats
- 10 push ups
- 10 sit ups
Main Set:
L3: 4 rounds
- run 400
- 20 air squats
- 20 push ups
- 20 sit ups
L2: 3 rounds
- run 400
- 10 air squats
- 10 push ups
- 10 sit ups
L1: 2 rounds
- run 400
- 10 air squats
- 10 push ups
- 10 sit ups
Train Hard
Rayne
1/23/09 Friday
Warm up!
Main Set: Power Endurance
L3: For time
- 500 KB Swings
L2: For time
- 300 KB Swings
L1: For time
- 100 Kb Swings
Train Hard
Rayne
Main Set: Power Endurance
L3: For time
- 500 KB Swings
L2: For time
- 300 KB Swings
L1: For time
- 100 Kb Swings
Train Hard
Rayne
1/22/09 Thursday
Warm up!
Main Set:
L3: Reps, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1!
- Hand Stand Push ups
- L-Sit Pullups
L2: 7, 6, 5, 4, 3, 2, 1!
- Hand Stand Push ups
- L-Sit Pullups
L1: 5, 4, 3, 2, 1
- 30 second Hand stand hold
- Pull ups
- 10 second L-sit
Main Set:
L3: Reps, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1!
- Hand Stand Push ups
- L-Sit Pullups
L2: 7, 6, 5, 4, 3, 2, 1!
- Hand Stand Push ups
- L-Sit Pullups
L1: 5, 4, 3, 2, 1
- 30 second Hand stand hold
- Pull ups
- 10 second L-sit
Clean grip power snatch
Happy Training!
Rayne
1/20/09 Tuesday
Warm up!
Main Set:
L3:
- 3 x 20 Low Back Squat
- 3 x 10 Jump Squat
- 3 x 10 Goblet Squat (w/ KB)
- 3 x 5 Squat cleans
L2:
- 3 x 15 Low Back Squat
- 3 x 6 Jump Squat
- 3 x 6 Goblet Squat (w/ KB)
- 3 x 3 Squat cleans
L1:
- 3 x 10 Low Back Squat
- 2 x 6 Jump Squat
- 2 x 2 Squat cleans
Main Set:
L3:
- 3 x 20 Low Back Squat
- 3 x 10 Jump Squat
- 3 x 10 Goblet Squat (w/ KB)
- 3 x 5 Squat cleans
L2:
- 3 x 15 Low Back Squat
- 3 x 6 Jump Squat
- 3 x 6 Goblet Squat (w/ KB)
- 3 x 3 Squat cleans
L1:
- 3 x 10 Low Back Squat
- 2 x 6 Jump Squat
- 2 x 2 Squat cleans
Photo courtesy of Kirez @ Crossfit Litchfield Park
Train Hard
Rayne
1/19/09 Monday
Warm up!
Main Set:
L3:
- 10min Kettle Bell Clean and Jerk
- 3 x 5 Dead Lift, Heavy
L2:
- 5 min KB C&J
- 3 x5 Dead Lift, Heavy
L1:
- 2 min KB C&J
- 2 x 3 Dead Lift, Heavy
Main Set:
L3:
- 10min Kettle Bell Clean and Jerk
- 3 x 5 Dead Lift, Heavy
L2:
- 5 min KB C&J
- 3 x5 Dead Lift, Heavy
L1:
- 2 min KB C&J
- 2 x 3 Dead Lift, Heavy
Train Hard!
Rayne
1/17/09 Saturday (unloading week)
Warm up!
Main Set:
L3: 6 rounds
10 push ups
6 pistol squats (3 per leg)
40 yard waiter walk w/KB or DB*
L2: 4 rounds
10 push ups
6 pistol squats (3 per leg)
40 yard waiter walk w/KB or DB*
L1: 2 rounds
5 push ups
6 squats
40 yard waiter walk w/KB or DB*
*Waiter walk: while holding a single Kettle Bell or Dumb Bell in your hand at full extension over head walk the prescribed distance
You wanna get lean and mean? You gotta train hard and get your diet cleaned up. You gotta go Paleo.
Happy Training
Rayne
Main Set:
L3: 6 rounds
10 push ups
6 pistol squats (3 per leg)
40 yard waiter walk w/KB or DB*
L2: 4 rounds
10 push ups
6 pistol squats (3 per leg)
40 yard waiter walk w/KB or DB*
L1: 2 rounds
5 push ups
6 squats
40 yard waiter walk w/KB or DB*
*Waiter walk: while holding a single Kettle Bell or Dumb Bell in your hand at full extension over head walk the prescribed distance
You wanna get lean and mean? You gotta train hard and get your diet cleaned up. You gotta go Paleo.
Happy Training
Rayne
1/16/09 Friday (unloading week)
Warm Up!
Main Set:
L3: 5 rounds
10 pull ups
10 dips
10 Over head squats(OHS) (w/broomstick)
L2: 3 rounds
10 pull ups
10 dips
10 OHS (w/broomstick)
L1: 3 rounds
3 pull ups
3 dips
3 OHS (w/broomstick)
Remember this is a recovery or "unloading week" don't try to set a new personal record in your training, this active recovery.
This guy demonstrates serious body control.
Happy Training
Rayne
Main Set:
L3: 5 rounds
10 pull ups
10 dips
10 Over head squats(OHS) (w/broomstick)
L2: 3 rounds
10 pull ups
10 dips
10 OHS (w/broomstick)
L1: 3 rounds
3 pull ups
3 dips
3 OHS (w/broomstick)
Remember this is a recovery or "unloading week" don't try to set a new personal record in your training, this active recovery.
This guy demonstrates serious body control.
Happy Training
Rayne
1/14/09 Wednesday (unloading week)
Warm Up!
Main Set:
All levels
2 min kettle Bell Complex
- 10 reps two hand swing
- 10 one hand swing (switch hands)
- 10 clean and press (switch hands)
- 10 snatch (switch hands)
Repeat until 2 min have passed
Then...
-20 KB windmill
-10 Turkish get ups
Main Set:
All levels
2 min kettle Bell Complex
- 10 reps two hand swing
- 10 one hand swing (switch hands)
- 10 clean and press (switch hands)
- 10 snatch (switch hands)
Repeat until 2 min have passed
Then...
-20 KB windmill
-10 Turkish get ups
JZ getting ramped up for the morning training session. (or not!)
Happy Training
Rayne
1/13/09 Tuesday (unloading week)
Rest Day!
Tim Gagne of the Massachusetts Military Reservation FD in Cape Cod.
Check out this video of one of their training sessions at the fire house.
Enjoy your rest day
Rayne
Tim Gagne of the Massachusetts Military Reservation FD in Cape Cod.
Check out this video of one of their training sessions at the fire house.
Enjoy your rest day
Rayne
1/12/09 Monday (unloading week)
Rest Day!
Erique aka "Enrique" tackles a long tuck sit.
Happy rest day
Rayne
Erique aka "Enrique" tackles a long tuck sit.
Happy rest day
Rayne
Warm up!
Main Set:
L3: Heavy
5x2 Press
5x5 Push Jerk
5x5 Front squat
L2: (Heavy)
5x2 Press
5x3 Push Jerk
5x3 Front squat
L1: (light)
5x2 Press
5x3 Push Jerk
5x3 Front squat
Main Set:
L3: Heavy
5x2 Press
5x5 Push Jerk
5x5 Front squat
L2: (Heavy)
5x2 Press
5x3 Push Jerk
5x3 Front squat
L1: (light)
5x2 Press
5x3 Push Jerk
5x3 Front squat
Happy Trainng
Rayne
1/10/9 Saturday
Warm up!
Main set:
L3: Reps 20, 15, 10
- Pull Ups
- Over Head Squats
Main set:
L3: Reps 20, 15, 10
- Pull Ups
- Over Head Squats
L2: Reps 15, 10, 5
- Pull Ups
- Over Head Squats
L1: Reps 10, 5 , 2
- Pull Ups
- Over Head Squats
Tim Gagne of the Massachusetts Military Reservation Fire Department
Happy Training
Rayne
1/9/9 Friday
Rest Day!
Jim Lairmore of Maricopa Fire pulls a new personal record, Strong Work Jim!
Rayne
Jim Lairmore of Maricopa Fire pulls a new personal record, Strong Work Jim!
Rayne
1/8/9 Thursday
Warm up!
Main Set:
L3: 10 rounds
- 3 Back squats (heavy)
- 10 push ups
- 6 pistol squats
L2: 5 rounds
- 3 Back squats (heavy)
- 10 push ups
- 6 pistol squats
L1: 3 rounds
- 3 Back squats (moderate)
- 10 push ups
- 6 air squats
Happy Training
Main Set:
L3: 10 rounds
- 3 Back squats (heavy)
- 10 push ups
- 6 pistol squats
L2: 5 rounds
- 3 Back squats (heavy)
- 10 push ups
- 6 pistol squats
L1: 3 rounds
- 3 Back squats (moderate)
- 10 push ups
- 6 air squats
Get There!!!
Happy Training
Rayne
1/7/9 Wednesday
Warm Up!
Main set:
L3: As Many Rounds As Possible in 20min
- Run 400m
- 10 tuck jumps
- 10 clapping push ups
L2: AMRAP 10min
- Run 400m
- 10 tuck jumps
- 10 push ups
L1: AMRAP 5 min
- Run 400m
- 5 tuck jumps
- 5 push ups
Main set:
L3: As Many Rounds As Possible in 20min
- Run 400m
- 10 tuck jumps
- 10 clapping push ups
L2: AMRAP 10min
- Run 400m
- 10 tuck jumps
- 10 push ups
L1: AMRAP 5 min
- Run 400m
- 5 tuck jumps
- 5 push ups
Obama busting out some pull ups before a speech! I'm so proud!
Photo credit- Callie Shell
Happy Training
Rayne
1/5/9 Monday
Warm up
Main Set:
L3:
50 KB swings,
2 Hand Stand Push Ups
40 KB swings
4 HSPUs
30 KB swings
6 HSPUs
20 KB swings
8 HSPUs
10 KB swings
10 HSPUs
L2:
40 KB swings,
4 standard push ups
30 KB swings
8 Push ups
20 KB swings
10 Push ups
10 KB swings
12 push ups
5 KB swings
14 push ups
L1:
20 KB swings
2 push ups
10 KB swings
4 Push ups
5 KB swings
6 Push ups
Happy Training
Rayne
Main Set:
L3:
50 KB swings,
2 Hand Stand Push Ups
40 KB swings
4 HSPUs
30 KB swings
6 HSPUs
20 KB swings
8 HSPUs
10 KB swings
10 HSPUs
L2:
40 KB swings,
4 standard push ups
30 KB swings
8 Push ups
20 KB swings
10 Push ups
10 KB swings
12 push ups
5 KB swings
14 push ups
L1:
20 KB swings
2 push ups
10 KB swings
4 Push ups
5 KB swings
6 Push ups
Happy Training
Rayne
1/4/9 Sunday
Warm Up!
Main Set:
L3:
5x5 Clean and Jerk (Heavy)
Then...
10 min kettle bell snatch test
L2:
5x3 C&J (moderate)
Then...
5min KB Snatch test
L1:
3x3 C&J (light)
Then...
2 min KB swings
Main Set:
L3:
5x5 Clean and Jerk (Heavy)
Then...
10 min kettle bell snatch test
L2:
5x3 C&J (moderate)
Then...
5min KB Snatch test
L1:
3x3 C&J (light)
Then...
2 min KB swings
Happy Training
Rayne
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