Perform 3 Clean & Jerk’s on the minute for 10 minutes.
*Start the clock. At the top of every minute perform 3 C &J's.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments
Friday, June 12, 2009
Saturday, June 6, 2009
D Day Plus 65 Years. Never forget.
Invasion of Normandy - From Wikipedia, the free encyclopedia
The Normandy Landings were the first operations of the Allied invasion of Normandy, also known as Operation Neptune and Operation Overlord, during World War II. The landings commenced on June 6, 1944 (D-Day), beginning at 6:30 British Double Summer Time (H-Hour). In planning, D-Day was the term used for the day of actual landing, which was dependent on final approval.The assault was conducted in two phases: an air assault landing of American, British and Canadian airborne troops shortly after midnight, and an amphibious landing of Allied infantry and armoured divisions on the coast of France commencing at 6:30. There were also subsidiary 'attacks' mounted under the codenames Operation Glimmer and Operation Taxable to distract the Kriegs-marine and the German army from the real landing areas.[3]The operation was the largest single-day amphibious invasion of all time, with 160,000[4] troops landing on June 6, 1944. 195,700[5] Allied naval and merchant navy personnel in over 5,000[4] ships were involved. The invasion required the transport of soldiers and materiel from the United Kingdom by troop-laden aircraft and ships, the assault landings, air support, naval interdiction of the English Channel and naval fire-support. The landings took place along a 50-mile (80 km) stretch of the Normandy coast divided into five sectors: Utah, Omaha, Gold, Juno and Sword.
Today's Workout, TW19:
DEADLIFT your Body Weight, 3 reps
Perfect Pushups, 15 reps
5 rounds of the above.
The Normandy Landings were the first operations of the Allied invasion of Normandy, also known as Operation Neptune and Operation Overlord, during World War II. The landings commenced on June 6, 1944 (D-Day), beginning at 6:30 British Double Summer Time (H-Hour). In planning, D-Day was the term used for the day of actual landing, which was dependent on final approval.The assault was conducted in two phases: an air assault landing of American, British and Canadian airborne troops shortly after midnight, and an amphibious landing of Allied infantry and armoured divisions on the coast of France commencing at 6:30. There were also subsidiary 'attacks' mounted under the codenames Operation Glimmer and Operation Taxable to distract the Kriegs-marine and the German army from the real landing areas.[3]The operation was the largest single-day amphibious invasion of all time, with 160,000[4] troops landing on June 6, 1944. 195,700[5] Allied naval and merchant navy personnel in over 5,000[4] ships were involved. The invasion required the transport of soldiers and materiel from the United Kingdom by troop-laden aircraft and ships, the assault landings, air support, naval interdiction of the English Channel and naval fire-support. The landings took place along a 50-mile (80 km) stretch of the Normandy coast divided into five sectors: Utah, Omaha, Gold, Juno and Sword.
Today's Workout, TW19:
DEADLIFT your Body Weight, 3 reps
Perfect Pushups, 15 reps
5 rounds of the above.
Sunday, May 24, 2009
Memorial Day's Workout to Honor our Troops that gave their lives for our freedom.
Adapted from Ellington Darden’s Metabolic Conditioning Routine - -
6 rounds for time
1. 10 Pushup Nation Push-ups
2. Sprint 100 yards
3. 8 Pushup Nation Burpees
4. Sprint 100 yards
Target time of about 12 minutes.
Be Strong and Courageous!!
6 rounds for time
1. 10 Pushup Nation Push-ups
2. Sprint 100 yards
3. 8 Pushup Nation Burpees
4. Sprint 100 yards
Target time of about 12 minutes.
Be Strong and Courageous!!
Friday, May 8, 2009
May 2009
The Standing Meltdown -
10 Squats
8 Hang Cleans
6 Push Presses
with (2) 30# Dumbbells
As many rounds as you can in 20 min.
Be Strong and Courageous!!
10 Squats
8 Hang Cleans
6 Push Presses
with (2) 30# Dumbbells
As many rounds as you can in 20 min.
Be Strong and Courageous!!
May 2009
Your workout:
Adapted from CrossFit Football.
6 rounds for time:
3 Reps Push Presses or Jerks with 115 lbs
5 Pull Ups (Chest to Bar)
10 Push Ups
Give this a try and please comment.
JOIN ME FOR PERSONAL TRAINING. FUNCTIONAL STRENGTH AND FITNESS AT IN-2-FITNESS, 580 MALABAR RD., PALM BAY FL. TEL(321) 676-1002, DOUG SMITH, dougsmith02@aol.com, STRENGTH AND CONDITIONING TRAINER.
Be Strong and Courageous!!
Adapted from CrossFit Football.
6 rounds for time:
3 Reps Push Presses or Jerks with 115 lbs
5 Pull Ups (Chest to Bar)
10 Push Ups
Give this a try and please comment.
JOIN ME FOR PERSONAL TRAINING. FUNCTIONAL STRENGTH AND FITNESS AT IN-2-FITNESS, 580 MALABAR RD., PALM BAY FL. TEL(321) 676-1002, DOUG SMITH, dougsmith02@aol.com, STRENGTH AND CONDITIONING TRAINER.
Be Strong and Courageous!!
Wednesday, April 1, 2009
April 2009
Rugby is a sport that requires high intelligence, quick wit, and cultural grace.
Fran, WOD from CrossFit Football:
12-9-6
Thrusters 155 lbs
12-9-6
Thrusters 155 lbs
Pull Ups
JOIN ME FOR PERSONAL TRAINING. FUNCTIONAL STRENGTH AND FITNESS AT IN-2-FITNESS, 580 MALABAR RD., PALM BAY FL. TEL(321) 676-1002, DOUG SMITH, dougsmith02@aol.com, STRENGTH AND CONDITIONING TRAINER.
Monday, March 9, 2009
March 2009 - Multi Framed OLift Snatch
Here's a Super Strength Gainer Workout.
Tw14 - 4 rounds:
10 SolidFitness Nation Push-ups
10 Hang Cleans ½ BW (use a Barbell or 2 DB’s)
10 Front Squats ½ BW
10 Push Presses ½ BW
1 Front/1 Back SolidFitness Nation Wrist Wroller
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