WOD
10 rounds for time:
10 v ups
10 hollow rock to superman(begin in hollow rock position, roll to superman position one direction, roll back onto back, roll to superman position the other direction, etc. One roll from back to stomach is first rep, rolling from stomach to back is second rep and so on)

Deadlift
1-1-1-1-1-1-1
Rest 2-3 minutes between sets

warm up:
200m run
20 v ups
15 push ups
10 squats

5 sets of: work to heavier as form allows
5 deadlift
3 hang power clean
1 push press
1 power jerk
10 total reps per set

400m run
2x's 20 each:
superman
scorpion kicks
sit ups
leg kicks
squats: Trust me it will loosen you up!


Deadlift
4X8 moderate weight. M=135, W=95
keep it moderate

100 Pull ups: Kipping, strict, partner assisted. whatever it takes to accumulate 100. Break it up any way needed, but commit to full range of motion.

warm up
400m run
20 superman
20 scorpion kicks
20 sit ups
20 lying leg kicks

Front Squat
3-3-3
20 minute amrap:
5 push ups
10 squats
15 v ups

Emily's Chicken Chili

Hey all, Emily here! Thought I'd share my Paleo meals with you for everyone to enjoy!! This week is chicken chili!
You will need:
1 jalapeno chile, halved lengthwise and de-seeded
1 onion of choice, peeled and halved
4 cloves garlic, peeled
2 tablespoons olive oil
3 boneless, skinless chicken breasts (seasoned in salt, pepper, and cumin) cut into 1/2 inch cubes
1/4 cup chili powder
1 can black beans
1 can kidney beans
1 can crushed tomatoes
1 can tomato paste
1 3/4 cup low sodium chicken stock

warm up
400m run
30 sit ups
20 pvc overhead squats
10 hands off ground push ups

wod
A1. Front Squat 5-5-5 rest 15s
A2. Handstand Holds 3x max time rest 90s
B1. Press 5-5-5 rest 15s
B2. v ups 3x30 rest 90s

WOD
Warm Up
2 sets of:
200m run
25 v ups

A1. Deadlift 3-3-3 rest 30s
A2. Dumbell Snatches 3x5 each arm rest 60s
B1. Partner Assisted Pull ups 3x10 rest 30s
B2. One Arm Dumbell Press 3x10rest 30s
C. 1x800m run @75%

Warm up
400m run
30 pushups
30 lunges
For A and B1, 1 set of 10/7 with bar. Second set with moderate weight. Then do required sets.

A. Front squats 5-3-1 rest 90s between sets
B1. Push Press 3-3-3 rest 30s
B2. Dumbell bent over rows 3x15 rest 30s
B3. V ups 3x30 rest 30s


Perform B1, B2, B3 by rotating through with 30s between each movement.

WOD
A. Hang power cleans 5-5-5
B1. Front squats 3-3-3 rest 30s
B2. Clapping push ups 3x10 rest 1 min
C. For time: 50 burpees

Hang power clean
3x5 m95/75, w65/45

Kipping pullups
3xmax minimum 8 reps

5 rounds For time:
400m Run
15 bench jumps

Are Crossfitters some of the best athletes in the world? Take a look at the results from this weekend's 2010 CrossFit/USAW Weightlifting Open.

Week's Warm Up
2 rounds of:
200m run
50 superman
25 v ups

Kipping intro
3x5 kipping



WOD
A1. Front Squats 5-5-5
A2. Hands off ground push ups 3x15
B1. Push Press 5-5-5
B2. Split Jumps 3x10
C. 25 burpees UNBROKEN

A1. Deadlift 3-3-3
A2. Clapping pushups 10-10-10
B1. Push Press 3-3-3
B2. Superman 30-30-30
C. 6x hill ascents with 2 minute rest between

WOD
A1. Back Squat 5-5-5 Rest 30s
A2. Bench Jumps 10-10-10 Rest 2min
B1. Pull Ups 4x8 rest 15s
B2. V Ups 4x25 rest 1min

For time:
600m run
10 burpees
400m run
20 burpees
200m run
30 burpees

Warm up
50 hand off ground push ups
50 sit ups
50 squats
Break em up anyway you want

A1. Deadlift 3-3-3 rest 30s
A2. Db swings (M40, W25) 15-15-15 rest 2min
B1. Press 3-3-3 rest 30s
B2. superman 30-30-30 rest 2min
C. Burpees 3x15 rest 30s between. Go as fast as possible for 15

Swimming Videos on Floswimming

WOD
A1. Back Squat 3-3-3 Rest 30s
A2. Bench Jumps 10-10-10 Rest 2min
B1. Pull Ups 4x8 rest 15s
B2. V Ups 4x25 rest 1min
C. Two 5min amraps with 1min rest of:
1/2 gasser (across width of football field and back)
10 hands off ground push ups

More on recovery

Returnees
SWOD
Deadlift
3-3-3
Press
3-3-3
after warm up, increase weight after each set. 2 min rest between sets.

WOD
for time:
50 burpees
Rookies
4RFT(rounds for time)
400m run
25 hands off ground push ups

returnees
SWOD
Deadlift
3-3-3-3-3
Press
3-3-3-3-3
after warm up, increase weight after each set. 2 min rest between sets.

WOD
for time:
50 burpees

Rookies
4RFT(rounds for time)
400m run
25 hands off ground push ups

please check out this great video on shoulder mobility. Try it!

All
Handstand push ups(modified)
3x10

Returnees
2 sets of:
20yd Partner wheel barrow walk
20yd piggy back ride

For time:
800m run
5 rounds of:
10 push ups
10 squats
20 v ups
800m run

Rookies
Deadlift
3x5

Partner pull ups
3x8

10 min amrap:
5 push ups
10 squats
15 v ups

Weeks warm up
2 rounds of:
10 arm circles back and forth
10 squats
10 prisoner lunges (5ea side)
10 burpees

Front squat 95/75
3x5
Between sets do 15 hands off ground push ups

Strict pull ups
4x8
Between sets complete 20 v ups

Press
3x5
Between sets complete 30 superman

Team WOD
in teams of four athletes, complete the following.

400m run with MB
150 Push ups
150 MB v-ups
150 Wall Ball
150 MB Slams
400m run with MB

One MB per team. In the run, the MB can be switched as many times from teammates. All reps are completed one person at a time until all reps of exercise is complete. Then advance to the next movement. The team cannot begin the run until all reps are done. The team has not completed the run until all teammates cross the finish line.

Returners
Deadlift
3x5
Strict pull ups
3x10
For time:
600m run
25 v ups
400m
50 v ups
200m run
75 v ups

Rookies
Practice
Squats
Front Squats
Overhead Squats
Handstand Holds

Shoulder Mobility


Team Warm Up
400m run
3 sets of:
12 lunges with twist
6 walk outs
12 single leg reach

Returnees
Wod (workout of the day)
Back squat
3x5
Press
3x5

then
3 rounds for time:
1 hill ascent
15 burpees
1 hill descent


Rookies
Wod (workout of the day)
800m run
then
3 sets of:
10 push ups
15 v ups
10 squats
then
800m run

sorry for late post

front squat
5-5-5
press
5-5-5

thats all so go heavy! warm up we with approximately 3 sets of lighter weight, more reps to get ready for the 3 sets of 5. post the loads in comments.

Warm up
600m run
2 sets of:
16 Walking lunges
8 Walkouts

5 sets of:
20 unbroken db swings
Rest 30s
20 v ups
Rest 1 min

L Sits
3x1 min

wod
20 min amrap:
20 one arm dumbell walking lunges 53/35/25
20 swings 53/35/25
20 one arm dumbell walking lunges 53/35/25
20 push ups (Games style) hand must come off ground with chest on ground at bottom

20 minute amrap:
800m run
50 v-ups

post total rounds in comments

choose a variation of the handstand push up and the l pull up that is safe and appropriate for your skill and strength level. If you cannot do any pull ups, do recline pulls or even jumping pull ups.



wod
fFor Time:
15 Handstand Push-ups
1 L Pull-up
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Post total time.

for time:
lunge 400m

post time in comments

Be warned that your decision to take supplements can be risky. The NCAA has strict policies regarding circumstances in which athletes test positive for banned substances. Do your homework and do not risk your eligibility. Read more HERE


15x100m sprints
do one rep every minute on the minute. Rest the remaining time of the minute. For example, if it takes you 20s to run 100m, you have 40s to rest.

wod
3 sets of:
max strict pull ups minimum of 8
5 pistols each leg
alternate exercies with 1 minute rest after sets


For Time:
800 m Run
50 Ring Dips/abar dips,, reverse dip ring push ups or push ups. whichever one you can do or have equipment for
800 m Run
50 Dumbbell Swings

Post reps total time.

Stretching??? PNF Stretching!!



15-12-9
Dumbell Thrusters
Burpees

I am often asked about supplements. So I have teamed up with Advocare to get you guys the best product available. They use a company called informed-choice to test the products to ensure they comply with NCAA drug testing policies! Click HERE to find out more!

what about recovery?

wod
front squats
5-5-5
between sets, do handstand holds for 1 min

for time:
600m run
7 rounds of:
5 One arm sdhp each arm
5 One arm snatch each arm
5 One arm overhead squat each arm (hand touches ground)
600m run

back squats
1-1-1-1-1

3 rounds for time:
5 handstand pushups
10 box jumps
15 dips/ reverse dips (look it up)

please consider getting a jump rope that we can make the appropriate length for you. They are around $10-$15. HERE is a link for MuscleDriver. They have a variety of ropes. I suggest the Ultra Speed Cable Jump Rope or the Championship Freestyle Jump Rope.

Many of you have inquired about supplements. Therefore, Elite CrossFit has teamed up with Advocare to provide our athletes with the best supplements on the market. As most of you know, we recommend a multivitamin, an antioxidant and Omegas. Advocare supplements are guaranteed to of the purist of ingredients and have been tested by Informed-Choice to ensure the comply with NCAA rules. you can find out much more HERE about these performance enhancing supplements.

wod
bench press
3-3-3-3-3

20 min amrap:
800m run
20 pull ups

wod
strict pull ups
3x max reps

for time:
200m swim
25 burpees
200m swim
25 burpees
200m swim

importance of fish oils. Are you taking them?



Have you gotten a jump rope? Please post that you have!


wod
run or row 5K

Are you taking your multivitamin, antioxidant, and Omegas? If not, why? If you're not, the you better start. These should be commonplace to your diet.
Read up on the benefits of:
multivitamin
antioxidant
Omegas

wod
overhead squat
3-3-3
front squat
3-3-3
back squat
3-3-3
then
25 unbroken burpees

Post loads in comments

10 Worst Diet Mistakes

wod
6 200m run
rest 2 minutes between

then
10 minute amrap:
1 burpee
7 handstand push ups
7 box jumps
6 db/kb snatches ea arm

20 min amrap:
20 db swings unbroken
20 push ups unbroken
20 wall ball unbroken (if you don't have a medicine ball, do db thrusters)
unbroken means just that. You must perform all 20 reps without stopping. If you cannot do 20 reps, rest until you can!

for time:
200m run
30 burpees
400m run
20 burpees
600m run
10 burpees

of:
max pull ups minimum 8 assisted if needed
1 min rest
max push ups minimum 10
2 min rest
repeat beginning with pull ups


For time:
lunge 400m

For the two of you following along, great job. It'll pay off this year!

wod
800m run
50 v up

post time in comments

Back squats
5-5-5

15 min amrap:
10 Recline pulls
10 push ups
10 Box jumps

Pull ups of any kind
3 x max reps


wod
for time:
25m swim
25 push ups
50m swim
50 squats
75m swim
75 v ups
75m swim
50 squats
25 push ups
25m swim

post reps and time in comments

wod
for time:
400m run
30 burpees
400m run
30 pull ups
400m run
30 push ups
400m run

Push Press
5-5-5

As many rounds as possible in 12 minutes of:
5 Handstand Push-ups
10 Box Jump (20 in.)s
15 Air Squats

if you cannot do standard handstand push ups, do them with your feet or knees on a bench for support.

post loads and total rounds in comments

What combination of energy systems does your sport demand??


for time:
wod
100m swim
50 v ups
100m swim
50 push ups
100m swim
50 air squats
100m swim

post time in comments




Trivia Question
Which of the following sports uses Energy System 3 to supply ATP to the body?

A. Gymnastics
B. Swimming
C. Wrestling
D. Weight lifting

answer at bottom


wod


the answer is B

To learn more about the benifits of the Olympic Lifts, read HERE

wod
overhead squats
5-5-5-5-5 (try to increase the load/weight every set)
between sets, complete 20 v ups

5 rounds for time:
10 handstand push ups
20 air squats

post loads for overhead squats and time for wod in comments

I'm not seeing the posts that I want. Where is everyone???

wod
15 min amrap:
5 handstand push ups (modify as needed)
10 lunges (5 each leg)
15 pull ups (jumping if needed)

Great article on fitness. "What is Fitness?" Great definitions that are clear. If it's not observable, measurable, and repeatable it's worthless information.

post total rounds in comments

run or row 5K

post time in comments

800m run
25 dips or reverse dips
10 burpees
15 dips reverse dips
15 burpees
10 dips reverse dips
25 burpees
800m run

do reverse dips as an easier alternative to dips

post time in comments

BUY YOURSELF A JUMP ROPE! A SPEED ROPE IS DESIRABLE AND LESS THAN $15!!!

wod
50 ring push ups OR WITH FEET ON A BENCH
then

4 rounds of:
30s handstand hold
200m run
30s l sit
200m run

then 100 v ups





NOT FOR TIME BUT SHOULD TAKE LESS THAN ONE HOUR. POST QUESTIONS OR COMMENTS ABOUT WORKOUT

please review video for these movements if you are unsure.

swod
handstand hold
3x max time

deadlift 4x5

press
4x5

wod
2 mile run for time

Rest Day
be active but no weights.

WOD will be up early tomorrow morning

to stretch or not to stretch...

skip push up and v up warm up

swod (strength workout of the day)
overhead squats
3x10

weighted or strict pull ups
3xmax

rest as needed between sets

wod
for time:
3 rounds for time:
800m run
50 v ups

for warm up only do monostructural portion. Run, row, bike, etc.

wod
20 minute amrap (as many rounds as possible) of:
5 pull ups
10 push ups
15 squats

post total rounds in comments

Rest Day

homework assignment

Read this article HERE on hydration and sports performance. This is a great article although I'm biased. The author was my professor and advisor at UT. Don't feel bad if you only read the intro and the summary. That's about all you need to know:)

Post comments and questions as well as a food log for today including the amount of water you drink. There is no pass or fail on what you eat. I will give you some advice and input if needed. The only fail is not posting.

Skip the V Up/ Push Up portion of the warm up.

please go purchase yourself a jump rope. you can get a really good one HERE. You can also get a less expensive rope at target or wal mart. It doesn't really matter. The lighter the better.

handstand holds using a wall for balance or free standing
3x max time

pull ups or pulldowns with 65% of BW
3x10



wod
4 rounds for time:
400m run
25 Vups
15 Push ups
10 Squats

Post time of handstands, weight if doing pull downs and time to completion for wod in comments.

no weights day. however, be active. ride a bike, get in the pool

remember to post accurately. FYI, the bar is 45lbs so when posting, add the weights on each side and the bar for a total weight:)

only four athletes posted scores. let's communicate with the other athletes to do so

If you live in San Antonio, gho to the wellness. Not an excuse. If you don't have access to weights, get a membership somewhere that does

To clarify about the login info for comments, there is a place that says "comment as", from there you can create a google acount with your email address. This will also help you log in once we close the blog. We will close this blog after the first two weeks so only our team can see the workouts and our results.
Good luck!

Deadlift
3x10



Press (the first movment in the vidoe clip)
3x10


Back Squats
3x10


post loads in comments

handstand pushups
2x10

front squat
2x10

bench press
2x10

kipping pull ups
2xmax reps

wod
3 rounds for time:
800m run 50 v ups

post time in comments

practice kipping pull up drills

deadlift
2x10

back squat
2x10

press
2x10

push press
2x10

Handstand holds
3x max

pullups
3x10

front squats
3x10

ghd extenstions
3x15
ghd sit ups
3x15

wod
Each station is a 6 minute amrap with 3 minutes rest between stations
Station #1
1. 5 in and outs
2. Partner A 5 burpee mb tosses, Partner B 5 in water meb ball slam to chest toss
3. 5 in and outs

Station #2
1. 10 wall ball
2. 10 mountain climbers

Stations #3
1. From blocks swim 50m
2. 10 pull ups on blocks

wod
A1. Back squats 3x5 rest 30s
A2. V ups 3x20 rest 2 min

B1. Bench press 3x5 rest 30s
B2. Clapping Pushups 3x10 rest 30s (ladies: pushups and touch opp shoulder)
B3. Regular pushups 3x10 rest 2 min

In comments, post loads for squats and bench

wod
bench press
5x5
back squat
5x5
pull ups
5x10
back extensions
3x20

Warm up
400m run
20 pushups
30 v ups
20 squats

handstand hold
3x max

drill
practice kipping on pull up bar
5x5 swings

A1. Front squats 4x5 rest 30s then
A2. 25 sit ups

B1. Push press 3x8 rest 30s
B2. Bench low back extensions 3x15

skill
handstand pushups
3x3-5
handstand holds
3xmax time

4 rounds for time:
400m run
25 v ups

"karen"
for time:
150 wall balls

Wall Ball Shots from Patrick Cummings on Vimeo.

if it's not like this, it doesn't count:)

MUSCLE UPS!!!

muscle ups Friday!!! watch the video!!

400m run
2 bleacher zig zags

2 sets of:
20 lying leg kicks
20 scorpion kicks


for time:
v-ups 50-40-30-20-10
squats 10-20-30-40-50

Achieving the Muscle-up from Patrick Cummings on Vimeo.

this movement demands athletisism. it transfers over to swimming so well. you will practice it tomorrow

400m run

2x20yds
high knees
butt kicks
toe kicks

3x15
mb chest toss
overhead toss
side toss

3 rounds for time:
400m run
25 v ups

wod
400m run
3x15
15 pushups, v ups, squats Samson 

2x20
Band slams
Band press

10 minute ladder
Burpees

As many of you know, I'm not a huge proponent of taking supplements. I do however suggest that folks take a multiple vitamin, and antioxidant and omega-3. 
The word supplement refers to aomething added to complete a thing, make up for a deficiency, or extend or strengthen the whole. Therefore, a nutritional supplement is just that; adding something to make up for a difficiency. Knowing that most of us do not get enough vitamins and minerals from food alone, we must add them somehow. Those restrictig intake or with high outputs need
more because of caloric deficits.
In terms of performance, there are no magic pills that will make you run faster, jump higher or lose bodyfat.
There's no supplementing hard work!
There are a few substances outside of steroids and human growth hormone that have demonstrated that in the right environment, the can be used to help athletes.
1. Caffeine
2. Creatine monohydrate

there is endless reading material on both of these and I will direct you away from the bullshit marketing that has inundated the fitness community. Be warned, there is absolutely NO regulation of the supplement industry. The only way to determine of a product is worthy or your time, money and ingestion is to research it!

I was a clown working at GNC during college and learned the In's and Out's to a reasonable degree. As a result of a huge employee discount and no sence of what I was doing, I experimented with creatine when it first came on the market in the early 90's. Yes I'm that old. It worked. Now I must make you aware that the infamous placebo effect is significant, but if that's all it was, i still worked. 
Caffeine is a stimulant that also works to increase metabolism among other things.
The only company I will use for my vitamins and potential ergogenic aids is Apex Fitness. They have garbage products like all other companies. It is a business. However, their product is manufactured by a pharmaceutical company, Phoenix Labs. His process is the under the same scrutiny as medicine. Those of you subject to drug testing should take this seriously. There is evidence that shows significant contamination of supplements due to the lack of regulation. Most supplements are made in China and Germany.

I have no ties to Apex and make no money whatsoever promoing them. If I did, you'd see their logo on my website and I'd constantly be telling you to take their stuff.

Read, learn and make an informed decision!    
www.apexfitness.com