How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Friday 7-23-10

Skill:
Practice handstand pushups

Strength & Conditioning:
"Squat Attack"
8 rounds for time...
7 Back Squats (goal weight is 75% bodyweight) *scale as needed
8 Long Jumps (jump at least a distance of 5 feet)


Endurance
Rest Day
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Thursday 7-21-10

Strength & Conditioning:
5 Rounds of...
15 Lunges (each leg)
10 Pullups
15 Box Jumps
10 Thrusters (men 65 lbs, women 45 lbs)


Endurance:
3 minutes ON, 1 minute OFF
3 minutes ON, 3 minute OFF
3 minutes ON, 1 minute OFF
3 minutes ON, 3 minute OFF
3 minutes ON, 1 minute OFF
3 minutes ON.
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Wednesday 7-21-10

Strength & Conditioning:
As many rounds as possible in 15 minutes (Amrap) of...
5 Hang Snatch (men 65 lbs, women 45 lbs) *Scale as needed
*from ground to the overhead squat position in one fluid movement (back straight!).
2 rounds (5 pullups, 7 pushups, 9 squats)



Emdurance:
Pick one and go.
Swim 500 meter time trial
Bike 10 mile time trial
Run 3 mile time trial
Row 2500 meter time trial
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Tuesday 7-20-10

Strength & Conditioning:
5 Rounds for time...
30 pushups
20 lunges (men 25 lb DBs, women 15 lb DBs)
15 overhead squats (men 75 lbs, women 45 lbs) *Scale as needed


Endurance:
All sports
3 min ON, 3 min OFF
2 min ON, 1 min OFF
1 min ON, 3 min OFF
2 min ON, 1 mn OFF
3 min ON.
Max distance
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Monday 7-19-10


Straight back from the Crossfit games! It's time to turn up the heat on our training! We've got work to do. It's never too late to dream up a goal. Above is a picture of the affiliate team Crossfit Fort Vancuver, winners of the 2010 Crossfit Affiliate Cup.

Strength & Conditioning:
5 Rounds for time...
30 Hanging knee raises
20 Pullups
10 BB Ground to Overhead (any means: clean and press or snatch. Men 75 lbs, Women 55 lbs) *keep your back straight! Hips are what pivots not your lower back.


Endurance:
Rest Day
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Saturday 7-17-10

Strength & Conditioning:
7 Rounds for time...
5 pullups
10 Deadlifts (men 115 lbs/ women 65 lbs)
10 DB Push Press (men 25 lbs/ women 15 lbs)
15 Squats


Endurance:
Row/ Bike/ Run
30 minute Time Trial


•Im up here in Carson at the Home Depot center and it's very inspiring.
A few highlights include 55 year old named Helen set a new personal best in the deadlift at 275 lbs! Awesome. Also a 53 year old Joel Nessa deadlifted 495 lbs! Crossfit can be for anyone the proof is here.
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Wednesday 7-14-10

Strength & Conditioning:
5 Rounds for time...
15 Heavy Thrusters *scale as needed (Men 95 lbs, women 65 lbs)
Run 400 meters


Endurance:
"TOSH 3 rounds"
Swim 3x(100 meters + 200 meters + 300 meters)

BIke 3x(.5 mile + 1.0 mile + 1.5 mile)

Row 3x(300 meters + 600 meters + 900 meters)
*Rest for exactly how long it takes to complete interval
**example takes 90sec to ride .5 mile. Rest 90sec then ride 1.0 mile.
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