Max 5 Reps Over head squat

start with 10 very light warm up reps - increase weight just a bit to 7 reps, then sets of 5 till you reach your max. 

OHS require tremendous balance and excellent mechanics.  Deviation from center will be felt immediately by the lifter and will decrease the amount of weight being lifted.

MetCon

Thai boxing rounds - 3 rounds x 5 minutes - kicks, knees, elbows, punches

RYAN

5 Rounds

7 Muscle ups (21 pull ups / 21 Ring Dips
21 Burpees

Intermediate

5 Rounds

15 pull ups
15 dips
15 Burpees

Beginners

5 Rounds

10 Pull ups
10 Dips
10 Burpees

Blitzkreig

5 Rounds

1 SDHP
3 Cleans
5 Push Jerks
7 HPC
10 Front Squats

all at 95#

Intermediate and beginners - scale the weight appropriately

*** practice each move 10 times with very light weight before the workout to ensure proper form ***

Max Press x 5

Max Press x 5 - warm up with 10 and 7, very light.  Up the weight and work to your max weight at 5 reps.

DON'T BE AFRAID TO FAIL !!!!

Congrats Bada-Bing - she increased her Press x 5 by 10 pounds - in a month !!!!

20 Lunges w/ wt overhead
10 push ups
16 lunges
8 push ups
12 lunges
6 push ups
8 lunges
4 push ups

Sat Workout

Deadlift - max 5 reps

metcon

5 rounds for time

10 jumping lunges / foot
10 ring pushups

Top Gun CrossFit closed for Christmas

Gym closed Dec 24 and Dec 25.  May be open Dec 26, depending on weather

12 Days of CrossFit - just like the song - a fun little workout

Hang Power Cleans - Max 5 Reps

Start with a really light weight x 10, 7, 5, then work up to your max in 3-4 sets

MetCon
10-1
DB Swings @ 50 #
Ring Dips

For Time

Tabata

8 Rounds each exercise before moving to next

20 seconds work / 10 seconds rest

Rest 1 minute between exercises

Push ups
Squats
Ring Rows
Mod Burpees

Score is lowest # reps in a round

Intermediate - 6 rounds - rest 1:30 between sets

Beginner - 4 rounds, rest 3 minutes between sets

This is a hard workout - check your ego at the door

Johnny Cash

I like to name workouts after things I like, know, places I've been.  I love Johnny Cash's music, so I named a workout after him.  And here it is

5 Rounds

21 squat jumps
15 DB Push Press @ 45#
9 Deadlifts @ 255

Intermediate

5 Rounds

18 squat jumps
12 DB Press (wt tbd)
6 deadlifts (wt tbd)

Beginners

5 Rounds

15 squat jumps
10 DB Press
5 deadlifts

Kickin' a$$

I figured it'd be fun to throw some Muay Thai boxing into our workout tonight

5 rounds

20 seconds of jumping squats
20 seconds kicks (3 / side)
20 seconds pushups
20 seconds jab / cross
20 seconds lunges
20 seconds skip knees
20 seconds dips
20 seconds elbows
20 second burpees

Back Squat - max 5 reps

Work up to your max at 5 back squats - about 3 light warm up sets (10 / 7 / 5) then go heavier (should take about 6-7 total sets)

Met Con

5 Rounds

Push ups 15 seconds
rest 15 seconds
Med ball Cleans 15 seconds
rest 15 seconds

Short and sweet - like me

Cardio

Run 3 1/2 miles (inside) or Row 5000 M or do 10 sets of 200 jump ropes - rest 1 minute in between

Rings

20 Minutes AMRAP

21 Box Jumps
25 Jumping Jacks
15 Ring Rows
25 JJ
9 Ring Dips

25 JJ

Intermediate

15 Box Jumps

20 JJ

12 Ring Rows

20 JJ

7 Ring Dips / dips

20 JJ

Beginner

12 Box Jump

15 JJ

9 Ring Rows

15 JJ

5 dips

15 JJ

Deadly Wall Balls

Alternate Deads and Wall Balls

10 /  8  /  6  /  4  /  2   Deadlifts @ 255
30 / 25 / 20 / 15 / 10 Wall Balls @ 16 #

Intermediate

9 /    7   /   5  / 3 / 1    Deads wtd
25 / 20 / 15 / 10 / 5   Wall balls

Beginners

8    / 6    / 4  / 2   / 1   Deads wtd
20 / 15 / 10 / 7    / 5   Wall Balls

make up day

Make up a missed workout from either yesterday or Tuesday.

I was helping with the MPLS Police rookie school survival week, so I was not around Tues - Thurs night.

See you tomorrow !!

Murphy's burpees

4 rounds

25 Burpees (the REAL ones)
25 Hollow Rock
50 Air Squat
25 Superman

Sumo Deadlift High Pulls

Start light with a set of 10, increase weight just a bit for 7, then a bit more for 5, then slowly build up to your 5 Rep Max.  Use the first 3 sets as warm ups and to perfect form.

METCON

10 Min AMRAP

100 Jump Rope
20 Hollow Rock
20 Superman

Broken Fran

Advanced

5 Rounds

21 Box Jumps
15 Push Press @ 95
9 Pull ups

Intermediate

5 Rounds

15 Box Jumps
12 Push Press
7 Pull ups

Beginner

5 Rounds

10 Box Jump
8 Push Press
5 Pull ups

WOD - finish pull up rack

Bolt this beauty to the floor, put up some more rings and it's all good to go

Lumberjack 20

We had 6-7 brave souls show up to do the Lumberjack 20 workouts.  Thanks to Paul, Scott, Scotty B, Greg, Dan, John and Kristin for working out and the donations.  We collected $67 on-site and hope that others will contribute online to reach our goal of $200.

John

Paul

Greg and Scotty B

Dan

Scott x 2

Kristin

Lumberjack CrossFit 20

Just a reminder that we will be having a benefit workout for the Lumberjack CrossFit affiliate located at Fort Hood Texas. They had 4 athletes killed and 10 wounded.  Please visit the link on Top Gun CrossFit mainpage to make a donation if you would like.  Otherwise, show up for a good workout any time between 830 AM and 1 PM. 

See ya there

Today - Joe (AM class), Inchworm, OverLoed and myself did the Lumberjack CrossFit 20.  It's tough but certainly can be scaled to anyone's ability.  We switched out a few exercises so that new people will have a small learning curve.

Joe (toughed it out by running 250 M rounds at 6 AM !!!

NICE JOB !!

Back Squat Max 5 Reps

Skill work
Kipping / regular pull ups

For the squats, work up to your 5 rep max

MetCon

DB snatches
10-8-6-4-2
Right for 10, left 10, right 8, left 8....

For time

*use wt you can handle*

Happy Birthday Bada-Bing

For that she got to choose the WOD

And the workout was....

21-15-9
Deadlifts (BW)
Wall Balls (wtd by athlete)
Dips (ring dips for the advanced)

for time...

but first we practice handstands

Good job OverLoed

Off Day

But I am going to tackle the hellish workout from Saturday.

Angie

Skill work
Handstands

"ANGIE"

Finish all of one exercise before moving on to the next one - for time

Advanced

100 Pull ups
100 Push ups
100 Sit ups (hollow rock)
100 Squat

Intermediate

75 of each

Beginners

50 of each

Rest Day

Watch some football - GO VIKES !!

Advanced - watch 3 games + sports center

Intermdiate - watch 2 games - Vikes + one other

Beginners - watch the Vikings

Broken Thursters

Elbows down = no rack for the bar = arm workout

Elbows up = less work for your arms

Thank you Leda for stopping by - you gave me some excellent ideas for future classes and how to start out the classes with extended warm ups.

5 Rounds for time

Run 250 M
5 Push Press @135
10 Front Squat @135

Intermediate


4 rounds - wt TBD


Beginner

3 rounds - wtd

For our esteemed Guests....

Hmmm - we could call this workout "DEATH" judging by the end results

 Rounds of max reps - total lowest scores from each exercise
Rotate through the exercises - ala - FGB

Push ups (clap if you can) 40 seconds / rest 20
Box jumps 40 seconds / rest 20
Pull ups 40  seconds / rest 20
Mod Burpees 40 seconds / rest 20

Intermediate = 3 rounds

Beginners = 2 rounds

HAPPY THANKSGIVING !!!

WOD - enjoy your Thanksgiving meal !!  Oh, and watch some football (though the games are stinkers)

Presses - Max 5 Reps

 I don't really like the bent wrists - the weight is being supported by his hands / wrists, not his arms

Maximum weight for 5 overhead presses (not push presses, just presses)
Start light for warm up sets and increase the weight gradually - aim for hitting your PR in 6-7 sets

Met Con

21-15-9 / 18-12-6 / 12-9-6

KB / DB swings (weight tbd by athlete)
Lunges (per foot) with weight overhead (tbd by athlete)

Rows and push ups

For time

4 rounds

Advanced

Row 500 M
50 Push ups

Intermediate

Row 400 M
35 Pushups

Beginner

Row 250 M
25 Pushups

Power Cleans

Max 3 Reps of Power Cleans - taking from the floor into a rack position

MetCon
work the core

2 Sets of

50 v-ups
50 Supermans

Saturday WOD

Overloed can now do 4-5 unassisted pull ups - she started at 2

5 Rounds for Time

Run 250 M

10 Pull ups

10 Push Press @ 95 ( move up to 115 next time)

Intermediate

4 Rounds of above (wt tbd by athlete)

Beginners

3 Rounds of above (wt tbd by athlete)

Tabata (Kali Style)

Yes - this is the end result of Tabata - she recovered

8 Rounds of 20 seconds work / 10 seconds off

Intermediate - 6 Rounds, rest the final 2 rounds of each set

Beginners - 4 Rounds, rest the final 4 rounds of each set

Squats
Push ups
Hang High Pulls
Modified Burpees

Cindy - Joe's first CrossFit date

Joe after about 7 minutes

Cindy - 10 Min AMRAP
5 Pull ups
10 Push Ups
15 Squats

Day Off

Rest, relax, get ready for tomorrow's workout...and Saturday morning :)

For time

Advanced

10 - 1
Run 100 M
Burpees
Run 100 M
Pull ups

Intermediate
10-1
run 100 M
Burpees
Pullups

Beginners

10-8-6-4-2
Run 100 M
Burpees
Pull ups

Bench - max 5 Reps

Warm up with a few lighter sets, then set a PR as you build up the weight

Met con

5 Rounds
run 100 m
10 Jumping Lunges / foot

Pressing Box Jumps

10- 1 of the following - alternating between exercises

Advanced

Box Jumps @ 20"
Overhead Press (any kind) @ 115

Intermediate

Same reps
Box Jumps @ 16"
Overhead press - wt tbd by athlete

Beginner

10-8-6-4-2
Box Jump @ 12" / 16 '
Overhead press - wt tbd by athlete

Off Day

Cheer on the Vikes, boo the Pack, and enjoy 10 hours of NFL !!!

Friday the 13th :(

Looks like the tin man is punching me in the throat


AMRAP

Advanced

20 Minutes

21 KB Swing @ 44 LB
15 Lunges / foot w/ 25 lb wt overhead
9 Ring Rows

Intermediate

15 Minutes

18 KB Swings
12 Lunges / foot w/ 25 lb overhead
7 Ring Rows

Beginner

10 Minutes

15 KB Swings
10 Lunges / foot / 10 LB overhead
5 Ring Rows

Off Day

We all need rest - so take it today - tomorrow (Friday) we won't have a workout as my brother is in town.  Saturday we will have a 9:00 workout for those interested.

Veteran's Day Workout

Thank you Vets - for our freedom, our peace of mind, and for the sacrifices you have made to keep this country strong and safe.

Run 1 mile as a group, keeping pace with the slowest runner (we do NOT leave anyone behind)

then

10 sets of

5 pullups
10 pushups
15 squats

then

100 situps

For time

We owe our vets one modified Burpee (no pushup) for each minute it takes for the workout to be finished.

Time = 22:34 = 22 Burpees

Overhead Squat - Max 3 Reps

Get your maximum Overhead Squat for 3 GOOD reps.

Freddy's Revenge (Deadlifts)

Advanced

5 Rounds of
5 Deads @ 275
10 Burpees

Intermediate

4 Rounds of
5 deads (wt tbd by athlete)
10 Burpees

Beginner

3 Rounds of
5 Deads (wt tbd by athlete)
10 Burpees

Rest Day

Watch Football and do some yard work - it's beautiful outside !!!

Cleans Max 1 Rep

Practice form - then work up to max

Met Con

20 sec work / 10 sec off

Jumping Lunges

push ups

mod Burpees

Off Day

Stretch your muscles today

Incline Bench - Max 1 Rep

Work up to your max for one rep of the incline Bar bench

Tyler

5 Rounds for time

Advanced

21 Pullups
21 Ring Dips
21 Sumo Deadlift High Pull @ 95#

Intermediate

15 Pullups
15 ring dips / dips off box
15 Sumo Deadlift High Pull @ wt

Beginner

10 Pullups (ast Pullups / jump pullups)
10 Dips
10 Sumo Deadlift High Pull @ wt

Wall Balls for time

Advanced

150 Wall Balls

Intermediate

115 Wall Balls

Beginner

80 Wall Balls

Weigh to be determined by the athlete

Helen

3 Rounds of

Advanced

Run 400 m
21 KB swings @ 45 #
12 pullups

Intermediate

Run 250 M
21 KB Swings @ 35 #
9 Pullups

Beginner

Run 100 M
21 KB Swings @ 20#
6 Pullups

Push Jerks

Max 1 Rep

Bada-Bing and OverLoed

Am I Evil ?

8 Sets of the following - keep track of Reps / set

30 sec of Med Ball Cleans
30 sec of Ring Row
30 sec of Frog Jumps
30 sec of Clap Pushups

1 minute rest

The Bear

5 rounds -

7 sets of the following
HPC -
Front Squat -
Push Press -
Back Squat -
Push Press

for time

Rest 3 minutes between rounds

Power Snatches and OverHead Squats (OHS)

We are working on power snatches this evening - getting the bar overhead in the correct position for a OHS. 

We will slowly work our way up to 5 Rep Max. 

Then for the MetCon...

21 / 15 / 9 - bike abs / supermans

Fun 50's

50 Pullups
50 Pushups
50 Box Jumps
50 Push Press
50 Hang High pull
50 Wall Ball

Chelsea

30 Minutes of the following, done on the minute.  Rest whatever time you have left till the next minute

5 Pullups
10 pushups
15 Squats

Lynne

Clean and Jerks

Team Workout on Friday

15 Rounds of

Run 100 M
10 Pullups
15 Box Jumps
20 Pushups

alternate peeps - every minute = 1 Burpee - finished with 37 Burpees

100 yard dashes

Running Wall Balls

San Diego

20 Minutes of the following

21 Dips
15 Pullups
9 Deadlifts @ 250

Rounds = 4 + 21 dips + 7 pullups

Squat - Max 1 Rep

No class but did the workout anyways

5 rounds

Run 250 M
20 Box jumps
20 pushups

test

Tough workout today

"Josh" - Army

20 Minutes AMRAP

Run 400 M
30 V-ups
15 Deadlifts @ 250

** Subbed 20 Burpees for run - track closed **

Benching and jumping

Max Bench - 3 Reps

followed by

5 rounds

Run 250 M
20 Hang High Pulls @ 75#
20 Box Jumps

lots of running - which is good, cuz I'm not

5 rounds for time

Run 400 M (1 block)
10 reverse pullups
25 Wall Ball 15#

09-09-09

9 minutes of 9 reps of the following :

Hang Power Clean
Front Squat
Push Press
@ 95 #s

Rest 3 Minutes

Pullups
Clap Push ups
Squats

Rest 3 minutes

DB swing @ 50 #
Wall ball at 12 #
Mod Burpees

Mini 50 (at home)

50 Ring Rows
50 Box Jump
50 Ring Dips
50 Fence Jumps
50 Burpees

Time

Friday workout at MSP

Push Press - max 3 reps - 165 #

21-15-9

Jump rope (84-60-36)
Ring Dip
box Jump

Completely modified workout

Ok - here is the original workout

Run 400M
50 Wall ball
21 Ring Dip
Run 400M
35 Wall Ball
15 Ring dip
Run 400M
20 Wall Ball
9 Ring Dip
Run 400 M

Here's my workout
Run 2 Laps
50 DB thrusters @ 15
63 Dips
Run 1 Lap
35 Db Thrusters
45 Dips
Run 1 Lap
20 DB Thrusters
27 Dips
Run 2 Laps

Cleans - max 3 reps

Max for 3 rep squat cleans from floor.

MetCon

5 rounds

carry 40lb DB 100 feet
20 hollow rocks

*** need to increase db wt to 50 lbs

Calvin (miss ya old friend)

5 Rounds ***

run 1/4 mile /
11 deadlift BW /
11 mod burpees /
11 reverse pullups


Today was supposed to be the first free Saturday - but no one showed up. Next Saturday is the MKG Open House 11-3 so maybe I will introduce people to CrossFit there. A bit disappointed in the no-shows

KELLY

5 rounds *** run 400 M (2 laps) / 30 box jump / 30 wall ball

deadlift max (1 Rep)

Deadlift - 375 - failed at 385 (twice). Met Con - 5 rounds ** 10 hang high pulls at 95# // 100 Jump Rope.

MSP workout

Fran !!!! 21-15-9 Thrusters @ 95 / Pullups -

Press +

Overhead Press - Max 5. Followed by .... Run 1/2 mile // 21-15-9 clap pushups / db thrusters @ 25 # // run 1/2 mile

Phuket

5 rounds ****

Run 2 laps //
10 box jumps //
10 Front squat @ 95 # //
20 lunges

RIP Mom

Well, Mom passed away peacefully on Aug 13, 2009. In honor of her memory, I have developed the following workout. Run 1/2 mile * 6 sets of 12 box jumps / 21 pushups * run 1/2 mile Time was 15:46 The 6 = # of children - 12 / 21 was her birthday. Rest in Peace MOM. I love you.

Random Squats

1 @ 325 / 2 @ 315 / 3 @ 295 / 5 @ 175 / 7 @ 255 / 10 @ 225.... 2 @ 315//3 @ 295 // 1 @ 225 // 10 @ 225 // 2 @ 315 // 5 @ 275 // 2 @ 315 // 7 @ 255 // 10 @ 225 // 2 @ 315...Totals Reps = 53 Weight = 13,340 #s

First day back from Vacation

WOD - Run 1 lap (250m) then 5 rounds for time * 10 pullups / 15 pushups / 20 Squats / run 250m (1 lap).

UFC workout in the garage

3 minute rounds, 1 minute rest between rounds - keep track of sets / round 10 Ring Dips 10 Ring Rows 10 Box Jumps 10 pushups 20 Crunches 20 Supermans 10 Lunges (5 per foot) 25 Jump Rope Final round, with all of us doing at the same time Run around block, followed by 20 modified burpees (time)

JOHNNY CASH

5 rounds for time ---- 15 DB press @ 35 lbs / 10 pullups / 5 deadlifts @ 275

Elizabeth

21-15-9 of Squat Cleans @ 135 / Dips (regular - subbed for ring dips - workout at the Y)

Row, Row, Row your boat

Row 5000 m for time

WOD - Garage Workout

21-18-15-12-9-6-3 of the following - Box jumps, clapping push ups, ring rows - for time

WOD - @ home

5 Rounds for time : Run around block / 20 Modified Burpees

WOD

Joe's fire fighter workout 5 rounds 10 DB thruster with 1 DB / 2 hands 60# 100 foot walk with 2 60# 10 DB squat to poke 60# 100 foot bear crawl Time

Joe's FireFighter workout

5 Rounds for time: 10 DB thrusters 100 foot walk with same DBs 10 DB squat into a poke overhead w/ one of DBs 100 foot bear crawl For Time

New Training blog until I get certified

see title

Mon 23 Mar 09

wow - Mile in 7:34 best time yet, and I feel fat. Still focusing on opening a little crossfit affiliate in my garage. I think the worries I have are clients, equipment, and money. Basically the whole business. The good thing is that if I don't succeed, the equipment will be mine. There is another Crossfit affiliate opening in Mpls - I have to go check them out and join a class or two.

Sun 22 Mar 09

Weight 206 - but to be expected after this weekend. Today I ate pretty clean. Goal is to get to 190 by the time the Cert comes around and waist - 34-35 would be nice. Now I have to figure out what to do and when to do it. Think I'll use the tax rebate of $2000 on affiliate. I'm picking up 10 xtra days at the ramp, which will help with the credit card crunch. Reminder - don't let it get so damn high !!!

Sat 21 Mar 09

Last day of WCHA and first day of getting into shape for the Level 1 Cert in San Diego in May - goal is to get down to 190 and waist at 34". Have to eat right, exercise, and cut back on drinking. Not sure what to do with the 2000 tax return - save for the affiliation ? Spend it on equipment for the garage ? Pay off credit card ?

Thur 19 Mar 09

weight = 200 Good workout today - Hawaii - glad I lowered the rowing portion - much more intense with shorter bouts of rowing Tonight - Saturday is WCHA tourney so I'll try my best to eat well during the day, god help me at night !!!!

Wed 18 Mar 09

Deadlift 5 sets x 3 for max - got to 360. Be nice to do it without wrist straps but oh well. I'll definately eat well today - though for the next 3 days (WCHA hockey) I'll eat crappy. Still considering attending a cert 1 and becoming an affiliate - have to acquire some equipment. Sounds like a lot of work - but fun at the same time.

Tue 17 March 09

I haven't posted for a while, mostly cuz I've been eating like crap and not working out. However, today I'm hitting the gym again with "Cindy". As far as eating, this week will be difficult - Today is St. Patty's day, so I'll be drinking tonight. This weekend is the WCHA tourney, so I'll probably eat pretty crappy and drink a few brews. Next week is the start of something new - better workouts, eating and maybe a bit of meditation in the morning ? Not so much drinking, don't eat out so often or as much. I'll list where I'm at weight / waist and my goals for the end of April. I will still enjoy life and have the occassional days / weekends off but I'm going to treat myself better. Also going to determine if coaching Crossfit is a good idea or not.

Tues 10 Mar 09

Points 28 + 2 = 30 Weight 198.5 I think the weight really depends not only how much I eat but what I eat at night. Gonna work on that and see. Today for a workout I went to the gym - may have overdone it.... Rowing - sorta hurt but took it easy. The warmups were good and I didn't feel any discomfort. The deadlifts were light. Bench was good, but getting down there was a pain. Overhead squats may have done it to me. I felt it while I was doing them and when I was done my ribs were plenty painful - but more of a muscle tightness rather than actually "painful". Took some painkillers, so we'll see if that helps.

Mon 09 Mar 09

Ok - let's start anew. Gonna do a "light" workout today - tabatha Squats 8 x 20 sec work / 10 sec rest, tabatha push ups 8 x 20 sec work / 10 sec rest x 3 sets each. Gotta test the ribs. Might try rings and pullups to see how it feels. So, for points - 28 + 2 = 30

Sun 08 Mar 09

Oh, I almost hate posting. Let's say we'll start with tomorrow, since I've pretty much screwed today over already. Breakfast - cottage cheese, banana, cheerios. (7) Bad 2nd breakfast of hash with meat and gravy. (15) Lunch - ok - full turkey sandwich with cheese and tots (15) dinner - chicken noodle soup and bread. And Guiness. (10) So, as you can see, I've botched my points already - approx 47 / 28 = +19 / 35

Sat 7 Mar 09

Weight up to 203 - unacceptable Eating - not even keeping track of today. Start again tomorrow I guess

Friday 6 March 09

Happy Birthday to my brother. Weight = 199.5 Still no working out - going to try Monday - BE GENTLE Points = 28 Don't know why I bother with this week, seeing as I've destroyed my point system already. Feeling pretty crappy today - not physically, but mentally / emotionally. - "breaking up" with Meghan sucked but we are back together - hopefully it's going to work, but who knows. - ribs hurting and preventing me from working out - being bored at home with nothing to do but surf the internet and play risk - total waste of time - and worst of all, worry about Dakota and her legs - wondering if keeping her alive awhile longer is being humane - she has a great mind but seeing her drag herself around is pretty hard. But thinking of putting her down is harder So, pretty much a shitty week. And next week probably won't be much better but we'll see.

Thur 05 Mar 09

28 points - still no workouts - not till Monday - HEAL ONCE

Wed 4 Mar 09

Points = 28 No workouts yet

Tues 03 March 09

Points = 28 (no workouts still)

Monday 2 March 09

points - 28

Sunday March 1

Well, broken ribs will make it hard to work out but I can still eat right. Points = 28

New attempt at weight watchers

My new change of lifestyle begins Sunday. Goal - end of March weight = 197, waist at 36.