Main Set:
L3: 100 Kb swings for time
L2: 50 KB swings for time
L1: 25 KB swings for time
"Hiking makes me happy!"
Train hard!
Rayne
Post loads, times and words of wit to the comments
9/2/09 Wednesday (Unloading Week)
Warm Up!
Main Set:
L3: 100 Kb swings for time
L2: 50 KB swings for time
L1: 25 KB swings for time
Main Set:
L3: 100 Kb swings for time
L2: 50 KB swings for time
L1: 25 KB swings for time
9/01/09 Tuesday (Unloading Week)
Warm up!
Main Set: (easy metcon)
L3: 5 rnds
- 5 pull ups
- 10 push ups
- 15 Air squats
L2: 3 rnds
- 5 pull ups
- 10 push ups
- 15 Air squats
L1: 2rnds
- 5 pull ups
- 10 push ups
- 15 Air squats
Main Set: (easy metcon)
L3: 5 rnds
- 5 pull ups
- 10 push ups
- 15 Air squats
L2: 3 rnds
- 5 pull ups
- 10 push ups
- 15 Air squats
L1: 2rnds
- 5 pull ups
- 10 push ups
- 15 Air squats
Have KB will travel!
Train Hard, Rest Hard
Rayne
Post your times and thoughts to the comments section
8/30/09 Sunday (Unloading Week)
Warm Up!
Main Set: Turkish Get Ups (shoulder and core stability)
L3: 30 TGUs
L2: 16 TGUs
L1: 10 TGUs
Train Hard!
Rayne
Post comments, concerns and ideas to the comments - enjoy your unloading week!
8/29/09 Saturday
Warm up!
Main Set: KB Interval ladder (Metcon, Endurance)
L3: 2 x Ladder 1,2,3...10 then back down 30 secs between ladder rungs
-1 rep is a KettleBell complex of:
Snatch the Bell, lower to the rack position, Squat then stand and push press the Bell. Lower the bell and switch hands and repeat.
L2: Ladder 1,2,3...10 then back down 30 secs between rungs
L1: Ladder 1,2,3...6 then back down 30 secs between rungs
So, 1 rep: Snatch it, Squat it, Press it, Then do it with the other hand
Train Hard!
Rayne
Post loads, thoughts, words of wit to the comments
Main Set: KB Interval ladder (Metcon, Endurance)
L3: 2 x Ladder 1,2,3...10 then back down 30 secs between ladder rungs
-1 rep is a KettleBell complex of:
Snatch the Bell, lower to the rack position, Squat then stand and push press the Bell. Lower the bell and switch hands and repeat.
L2: Ladder 1,2,3...10 then back down 30 secs between rungs
L1: Ladder 1,2,3...6 then back down 30 secs between rungs
So, 1 rep: Snatch it, Squat it, Press it, Then do it with the other hand
Train Hard!
Rayne
Post loads, thoughts, words of wit to the comments
8/27/09 Thursday
Warm up!
Main Set:
L3: 5 rounds
- 5 Power snatches
then... on the final snatch do 30 lunges w/ the barbell in the overhead position
L2: 3 rnds
- 5 Power snatches
then... on the final snatch do 30 lunges w/ the barbell in the overhead position
L1: 3 rnds
- 2 Power snatches
then... on the final snatch do 10 lunges w/ the barbell in the overhead position
Train Hard!
Rayne
Post loads, times and your thoughts in the comments
Main Set:
L3: 5 rounds
- 5 Power snatches
then... on the final snatch do 30 lunges w/ the barbell in the overhead position
L2: 3 rnds
- 5 Power snatches
then... on the final snatch do 30 lunges w/ the barbell in the overhead position
L1: 3 rnds
- 2 Power snatches
then... on the final snatch do 10 lunges w/ the barbell in the overhead position
Train Hard!
Rayne
Post loads, times and your thoughts in the comments
8/26/09 Wednesday
Warm up!
Main Set:
L3: 10 Rounds
-Heavy Sand Bag Clean then Squat w/SB x 5
-40 yard sprint
-10 Dips
-5 Pull ups
L2: 5 rounds
-Heavy Sand Bag Clean then Squat w/SB x 5
-40 yard sprint
-10 Dips
-5 Pull ups
L1: 3 rounds
-Heavy Sand Bag Clean then Squat w/SB x 3
-40 yard sprint
-5 Dips
-3 Pull ups
Train Hard!
Rayne
Post loads, times and your thoughts in the comments
Main Set:
L3: 10 Rounds
-Heavy Sand Bag Clean then Squat w/SB x 5
-40 yard sprint
-10 Dips
-5 Pull ups
L2: 5 rounds
-Heavy Sand Bag Clean then Squat w/SB x 5
-40 yard sprint
-10 Dips
-5 Pull ups
L1: 3 rounds
-Heavy Sand Bag Clean then Squat w/SB x 3
-40 yard sprint
-5 Dips
-3 Pull ups
Train Hard!
Rayne
Post loads, times and your thoughts in the comments
8/24/09 Monday
Warm Up!
Main Set:
L3: Go Heavy!
3x3 Over Head Squat
3x3 Front Squat
3x3 Low Back Squat
Then...2 x max set of pull ups
L2: Moderate
3x3 Over Head Squat
3x3 Front Squat
3x3 Low Back Squat
Then...2 x max set of pull ups
L1: Moderate
3x3 Over Head Squat
3x3 Low Back Squat
Then... Max set of pull ups
Train Hard!
Rayne
Post your load, times, thoughts or words of wit in the comments
Main Set:
L3: Go Heavy!
3x3 Over Head Squat
3x3 Front Squat
3x3 Low Back Squat
Then...2 x max set of pull ups
L2: Moderate
3x3 Over Head Squat
3x3 Front Squat
3x3 Low Back Squat
Then...2 x max set of pull ups
L1: Moderate
3x3 Over Head Squat
3x3 Low Back Squat
Then... Max set of pull ups
Train Hard!
Rayne
Post your load, times, thoughts or words of wit in the comments
8/23/09 Sunday
Warm up!
Main Set:
L3: 5 rounds
- Run 400m
- 25 KB swings
- 30 sit ups
- 40 air squats
Then...Sand Bag Mile*
L2: 3rnds
- Run 400m
- 25 KB swings
- 30 sit ups
- 40 air squats
Then...Sand Bag 1/2 mile*
L1: 3rnds
- Run 400m
- 10 KB swings
- 15 sit ups
- 20 air squats
*The Sand Bag Mile (or 1/2 mi): This is a very simple session, get a Big sand bag approx 1/2 your body weight and move it (any way you want ) as fast as you can the Rx'd distance.
Train Hard!
Rayne
Post your load, times, thoughts or words of wit in the comments
Main Set:
L3: 5 rounds
- Run 400m
- 25 KB swings
- 30 sit ups
- 40 air squats
Then...Sand Bag Mile*
L2: 3rnds
- Run 400m
- 25 KB swings
- 30 sit ups
- 40 air squats
Then...Sand Bag 1/2 mile*
L1: 3rnds
- Run 400m
- 10 KB swings
- 15 sit ups
- 20 air squats
*The Sand Bag Mile (or 1/2 mi): This is a very simple session, get a Big sand bag approx 1/2 your body weight and move it (any way you want ) as fast as you can the Rx'd distance.
Train Hard!
Rayne
Post your load, times, thoughts or words of wit in the comments
8/21/09 Friday
Warm up!
Main Set
L3: 5 -5min rounds with 1min rest between rnds
1 min per event, only rest at the end of each rnd.
- Wall ball toss
- Kettle Bell Swings
- Box jumps
- Burpees
- Deadlift (heavy, no less than BW.)
L2: 3 rnds
L1: 2 rnds
- Moderate weight on the DLs, i.e. 50-75% of BW
Note: Your score is the total of your reps from all rnds, so go hard.
Train Hard!
Rayne
Main Set
L3: 5 -5min rounds with 1min rest between rnds
1 min per event, only rest at the end of each rnd.
- Wall ball toss
- Kettle Bell Swings
- Box jumps
- Burpees
- Deadlift (heavy, no less than BW.)
L2: 3 rnds
L1: 2 rnds
- Moderate weight on the DLs, i.e. 50-75% of BW
Note: Your score is the total of your reps from all rnds, so go hard.
Train Hard!
Rayne
8/20/09 Thursday
Warm up!
Main Set: Barbell Clean and Jerk
L3 and L2:
Work up to 1rep max Clean
then...3 x 3 @ 80% of 1rm
Taking barbell from a squat rack work up to 1rm Jerk
then...3 x 3 @ 80% of 1rm.
L1:
3 x 3 Clean and Jerk at a moderate weight concentrate on technique
Examples:
The Clean
Jerks from the rack
Train Hard!
Rayne
Main Set: Barbell Clean and Jerk
L3 and L2:
Work up to 1rep max Clean
then...3 x 3 @ 80% of 1rm
Taking barbell from a squat rack work up to 1rm Jerk
then...3 x 3 @ 80% of 1rm.
L1:
3 x 3 Clean and Jerk at a moderate weight concentrate on technique
Examples:
The Clean
Jerks from the rack
Train Hard!
Rayne
8/19/09 Wednesday
Rest Day!
We're playing family badminton, what are you doing for your rest day?
Happy Rest Day
Rayne
We're playing family badminton, what are you doing for your rest day?
Happy Rest Day
Rayne
8/18/09 Tuesday
Warm up!
Main set:
L3: 3 rounds of 20, 15, 10 - for time
-Push ups
-Box jumps
-Over head squats (@50%BW)
L2: 3 rounds of 20, 15, 10 - for time
-Push ups
-Box jumps
-Over head squats (@25%BW)
L1: 2 rounds of 15, 10 - for time
-Push ups
-Box jumps
-Over head squats (@25%BW or empty barbell - which ever is lighter)
Hands destroyed but the mind is right!
Train Hard!
Rayne
Main set:
L3: 3 rounds of 20, 15, 10 - for time
-Push ups
-Box jumps
-Over head squats (@50%BW)
L2: 3 rounds of 20, 15, 10 - for time
-Push ups
-Box jumps
-Over head squats (@25%BW)
L1: 2 rounds of 15, 10 - for time
-Push ups
-Box jumps
-Over head squats (@25%BW or empty barbell - which ever is lighter)
Hands destroyed but the mind is right!
Train Hard!
Rayne
8/17/09 Monday
Warm up!
Main Set:
L3: Heavy
- 5x5 Squat
- 5x5 Press
- 1x5 Dead Lift
L2: Heavy
- 5x5 Squat
- 5x5 Press
- 1x5 Dead Lift
L1: Moderate
- 3x5 Squat
- 3x5 Press
- 1x5 Dead Lift
Train Hard
Rayne
Main Set:
L3: Heavy
- 5x5 Squat
- 5x5 Press
- 1x5 Dead Lift
L2: Heavy
- 5x5 Squat
- 5x5 Press
- 1x5 Dead Lift
L1: Moderate
- 3x5 Squat
- 3x5 Press
- 1x5 Dead Lift
Train Hard
Rayne
8/15/09 Saturday
Warm up!
Main Set: Kettle Bell Intervals
L3: 10 rounds
This is one round...
30 secs two hand swing
30 secs rest
30 secs Snatch (15 secs per hand)
30 secs rest
30 secs Clean and Jerk (with two bells)
30 secs rest
L2: 5 rounds
L1: 3 rounds
Train Hard!
Rayne
Main Set: Kettle Bell Intervals
L3: 10 rounds
This is one round...
30 secs two hand swing
30 secs rest
30 secs Snatch (15 secs per hand)
30 secs rest
30 secs Clean and Jerk (with two bells)
30 secs rest
L2: 5 rounds
L1: 3 rounds
Train Hard!
Rayne
8/14/09 Friday
Warm Up!
Main Set: Breath ladder
L3: Barbell Thruster
3 breath ladders up tp 10 reps and back down
L2: 2 Breath ladders
L1: 1 Breath ladder
Train Hard
Rayne
Main Set: Breath ladder
L3: Barbell Thruster
3 breath ladders up tp 10 reps and back down
L2: 2 Breath ladders
L1: 1 Breath ladder
Train Hard
Rayne
8/12/09 Wednesday
Warm Up!
Main Set:
L3:
Pull ups: 10, 9, 8...1
Pistol Squats: 2, 4, 6,...20 (alternating legs as you go)
L2:
Pull ups: 7, 6, 5...1
Pistol Squats: 2, 4, 6,...14 (alternating legs as you go)
L1:
Pull ups: 5, 4, 3,...1
Pistol Squats: 2, 4, 6,...10 (alternating legs as you go)
Note: If you do have a full pistol yet, lower yourself down to a box or bench
Train Hard
Rayne
Please support Crossfit Fury's fundraising efforts
Please post your time, loads, set and rep scheme to the comments
Main Set:
L3:
Pull ups: 10, 9, 8...1
Pistol Squats: 2, 4, 6,...20 (alternating legs as you go)
L2:
Pull ups: 7, 6, 5...1
Pistol Squats: 2, 4, 6,...14 (alternating legs as you go)
L1:
Pull ups: 5, 4, 3,...1
Pistol Squats: 2, 4, 6,...10 (alternating legs as you go)
Note: If you do have a full pistol yet, lower yourself down to a box or bench
Train Hard
Rayne
Please support Crossfit Fury's fundraising efforts
Please post your time, loads, set and rep scheme to the comments
8/11/09 Tuesday
Warm up!
Main Set:
L3: 100 Body Builders
L2: 50 Body Builders
L1: 25 Body Builders
Train hard!
Rayne
Please support Crossfit Fury's fundraising efforts
Please post your time, loads, set and rep scheme to the comments
Main Set:
L3: 100 Body Builders
L2: 50 Body Builders
L1: 25 Body Builders
Train hard!
Rayne
Please support Crossfit Fury's fundraising efforts
Please post your time, loads, set and rep scheme to the comments
8/9/09 Sunday
Warm up!
Main Set: Move Your Truck!
This session will require a small amount of mathematics. (suck it up, I'm no good at math either)
Today you may lift the equivalent of the Gross Vehicle Weight of your rig using the Press, Squat and Dead lift.
The premise is to move the weight as quickly as possible. You'll need to make a tactical decision, load the bar heavy and do fewer reps more slowly or load the bar light and do more reps faster. Either way you will move the same load.
Here is an example:
E39 (pictured below) has a GVW of 45000lbs
45000/3 excercises = 15000lbs per exercise
100 lbs for the press is 150 reps
150 lbs for the squat is 100 reps
150 lbs for the Dead lift is 100 reps
sets and reps may look as follows:
30 sets of presses @ 5 reps
33 sets of Squats @ 3 reps
33 sets of DLs @ 3 reps
This is one example, be creative and adjust to your needs.
L3: 100% GVW
L2: 50% GVW
L1: 25% GVW
This is an epic session, go hard.
"Today we do what no one else will, so that tomorrow we may do what no one else can."
Train Hard!
Rayne
Please support Crossfit Fury's fundraising efforts
Please post your time, loads, set and rep scheme to the comments
Main Set: Move Your Truck!
This session will require a small amount of mathematics. (suck it up, I'm no good at math either)
Today you may lift the equivalent of the Gross Vehicle Weight of your rig using the Press, Squat and Dead lift.
The premise is to move the weight as quickly as possible. You'll need to make a tactical decision, load the bar heavy and do fewer reps more slowly or load the bar light and do more reps faster. Either way you will move the same load.
Here is an example:
E39 (pictured below) has a GVW of 45000lbs
45000/3 excercises = 15000lbs per exercise
100 lbs for the press is 150 reps
150 lbs for the squat is 100 reps
150 lbs for the Dead lift is 100 reps
sets and reps may look as follows:
30 sets of presses @ 5 reps
33 sets of Squats @ 3 reps
33 sets of DLs @ 3 reps
This is one example, be creative and adjust to your needs.
L3: 100% GVW
L2: 50% GVW
L1: 25% GVW
This is an epic session, go hard.
"Today we do what no one else will, so that tomorrow we may do what no one else can."
Train Hard!
Rayne
Please support Crossfit Fury's fundraising efforts
Please post your time, loads, set and rep scheme to the comments
8/08/09 Saturday
Warm up!
Main Set: Skills Course
L1, L2 and L3 One round is 5 events: in 30 mins complete as many rounds as possible.
Choose 5 events (below is an example)
- Tower climb (or 7 floors on a stepmill)
- 50 yard tire drag
- 30 sledge hammer hits (15 per side)
- 50' low crawl
- 40 yard firemans carry (heavy sand bag)
Note: Wear full turn outs and breath on scba as long as possible
Hey look, a log...
Might as well flip it!
Please support Crossfit Fury's fundraising efforts
What events did you use in your skills course? Share your thoughts, ideas, loads and times in the comments section.
Main Set: Skills Course
L1, L2 and L3 One round is 5 events: in 30 mins complete as many rounds as possible.
Choose 5 events (below is an example)
- Tower climb (or 7 floors on a stepmill)
- 50 yard tire drag
- 30 sledge hammer hits (15 per side)
- 50' low crawl
- 40 yard firemans carry (heavy sand bag)
Note: Wear full turn outs and breath on scba as long as possible
Hey look, a log...
Might as well flip it!
Train Hard!
Rayne
Please support Crossfit Fury's fundraising efforts
What events did you use in your skills course? Share your thoughts, ideas, loads and times in the comments section.
8/5/09 Thursday
Warm up!
Main Set:
L3: Clean and Jerk Ladder
10, 9, 8...1, your done!
L2: Clean and Jerk Ladder
6, 5, 4...1, your done!
L1: Clean and Jerk Ladder
4, 3, 2, 1, your done!
Note: Load approx 60% of your one rep max, take 30 secs between each set.
Getsome!!
Rayne
Special Fund Raiser!
MCSO officer Bill Milender lost his life in a tragic off duty accident. Bill was a good friend to many at Crossfit Fury and in his honor they are hosting a fund raiser to help defer the funeral cost for his family. The event is a crossfit competition to be held on August 14th at 18:00. For more information, registration or to make a donation please contact Crossfit Fury.
Please post your times, results, or general thoughts in the comments.
Main Set:
L3: Clean and Jerk Ladder
10, 9, 8...1, your done!
L2: Clean and Jerk Ladder
6, 5, 4...1, your done!
L1: Clean and Jerk Ladder
4, 3, 2, 1, your done!
Note: Load approx 60% of your one rep max, take 30 secs between each set.
Getsome!!
Rayne
Special Fund Raiser!
MCSO officer Bill Milender lost his life in a tragic off duty accident. Bill was a good friend to many at Crossfit Fury and in his honor they are hosting a fund raiser to help defer the funeral cost for his family. The event is a crossfit competition to be held on August 14th at 18:00. For more information, registration or to make a donation please contact Crossfit Fury.
Please post your times, results, or general thoughts in the comments.
8/4/09 Wednesday
Warm up!
Main Set:
L3: Max set of squats @ 60% of your Body Weight.
Then... 100 burpees for time
L2: Max set of squats @ 50% of your Body Weight.
Then... 40 burpees for time
L1: Max set of squats @ 30% of your Body Weight.
Then... 25 burpees for time
Note: Full ATG squats, as many reps as possible in one unbroken set.
Train Hard!
Rayne
Special Fund Raiser!
MCSO officer Bill Milender lost his life in a tragic off duty accident. Bill was a good friend to many at Crossfit Fury and in his honor they are hosting a fund raiser to help defer the funeral cost for his family. The event is a crossfit competition to be held on August 14th at 18:00. For more information, registration or to make a donation please contact Crossfit Fury.
Main Set:
L3: Max set of squats @ 60% of your Body Weight.
Then... 100 burpees for time
L2: Max set of squats @ 50% of your Body Weight.
Then... 40 burpees for time
L1: Max set of squats @ 30% of your Body Weight.
Then... 25 burpees for time
Note: Full ATG squats, as many reps as possible in one unbroken set.
Train Hard!
Rayne
Special Fund Raiser!
MCSO officer Bill Milender lost his life in a tragic off duty accident. Bill was a good friend to many at Crossfit Fury and in his honor they are hosting a fund raiser to help defer the funeral cost for his family. The event is a crossfit competition to be held on August 14th at 18:00. For more information, registration or to make a donation please contact Crossfit Fury.
Please post your times, results, or general thoughts in the comments.
8/3/09 Monday
Warm up!
Main Set: 1000 rep challenge
This is a hard core challenge, 1000 Kettlebell snatches in a row...
The rules:
- You may not put the KB down until you have completed your 1000 or reached failure
- You may switch hands as often as you like
- You must use a 16kg bell
L3: 1000 rep snatch challenge
L2: 300 rep KB snatch using challenge rules
L1: 100 reps KB snatch using challenge rules
*This challenge was created by David Whiley, RKC, of Irontamer.com
Thanks for the link B. Heppner!
Good Luck on the challenge!
Train Hard!
Rayne
Please post your times, results, or general thoughts in the comments. Your feedback is of great value to us all.
Main Set: 1000 rep challenge
This is a hard core challenge, 1000 Kettlebell snatches in a row...
The rules:
- You may not put the KB down until you have completed your 1000 or reached failure
- You may switch hands as often as you like
- You must use a 16kg bell
L3: 1000 rep snatch challenge
L2: 300 rep KB snatch using challenge rules
L1: 100 reps KB snatch using challenge rules
*This challenge was created by David Whiley, RKC, of Irontamer.com
Thanks for the link B. Heppner!
Good Luck on the challenge!
Train Hard!
Rayne
Please post your times, results, or general thoughts in the comments. Your feedback is of great value to us all.
8/2/09 (Unloading Week)
Warm up!
Main Set:
L3: 3 rounds
10 Ring Dips
20 Get up sit ups
30 Pull ups
40 Push ups
50 squats
60 Flutter kicks
L2: 2 rounds
10 Dips
20 Get up sit ups
30 Pull ups
40 Push ups
50 Squats
60 Flutter kicks
L1: 1 round
10 Dips
20 sit ups
30 Jumping Pull ups
40 Push ups
50 Squats
60 Flutter kicks
Train Hard!
Rayne
Main Set:
L3: 3 rounds
10 Ring Dips
20 Get up sit ups
30 Pull ups
40 Push ups
50 squats
60 Flutter kicks
L2: 2 rounds
10 Dips
20 Get up sit ups
30 Pull ups
40 Push ups
50 Squats
60 Flutter kicks
L1: 1 round
10 Dips
20 sit ups
30 Jumping Pull ups
40 Push ups
50 Squats
60 Flutter kicks
Train Hard!
Rayne
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