FILTHY FIFTY

warm up

800m run

1-5-1 pyramid:

- burpee pull ups

- ball slams

- abmat sit ups

pvc x 10:

- deadlift

- hang squat clean

- push press

- ohs

workout

50 box jumps 24"

50 jumping pull ups

50 kb swings 24kg

50 walking lunges

50 knees to elbows

50 push press 45#

50 back extensions

50 wall ball shots 20#

50 burpees

50 double unders

Posted by Solista @ CrossFit 324 -

Lessons learned: Going from gross motor skills to fine motor skills presents a challenge. It takes good programming and even better effort to realize this. If your life depends on this transition you may want to consider giving it more attention. The soldier is the first to come to mind. How often are you required to transition from running or patrolling to aiming and firing? As a police officer how often do you go from chasing, fighting, and cuffing? If you aren't used to this transition then I promise that you're going to be putting a round peg into a square hole and it's not going to fit. These workouts aren't just workouts. They are simulations of real life events on a neuro/chemical level. Going for a jog in the park or working your chest at Globo gym may be a great way to achieve appearance based fitness but will it save your life? Will it develop the mental fortitude needed to surmount life's random obstacles? Will it draw on your deepest resources? Will it evoke the same type of anxiety that is generally reserved for professional athletes? These workouts are real. If you don't believe it then you probably aren't doing them correctly. Remember that there is no such thing as an easy workout. Every workout has a purpose. You may do the workout easy but your sense of "easy" is probably reflected in your poor performance. I'm willing to bet that there is even a correlation between perception and performance. A 100 mtr sprint could be very easy but I wonder if your effort is equivalent to Michal Johnson's (I think that's his name, the fast guy with the thick gold chain). Fran could also be very easy if you took all day. If it's too easy then you're not working hard enough. And if you got the fastest time then you just don't have enough competition. Knock yourself off your pedestal and start working harder. If you're at the top you're an easy target. The workouts don't service us. They aren't conveyor belts that allow us to enjoy the process from the supine position. WE invest in the workouts and our investment is proportional to the return we get in the end. If you find yourself bankrupt or out of oomph then you probably need to contribute more. This is the one thing that is not a trillion dollar crap sandwich. This is the real stimulus package!

WHY CLEAN & JERK? BECAUSE ANYONE CAN BENCH.

warm up

250m row

3rnds of:

- 10 burpees

- 10 kb swings

pvc x 12 of:

- deadlift

- hang clean

- push jerk

workout

clean & jerk

warm up 5 x 5

work set 7 x 1 for 1RM

skill

handstand push-ups

- work the handstand

- active shoulder (push the ground away)

- work the negative

warm up
choose a lift/movement you suck at
break it down to its essence
put it into a progression
perform it no more than 10mins

workout
make up day / skill development
learn the burgener warm-up
watch video on it (youtube/vimeo)
perform it with pvc
work up to 50% bodyweight

warm up
3rnds of:
10 dive-bomber push ups (hindu)
20 one-legged squats
30 sit ups
tabata of:
ball slams @ 16#

workout
10K run for time

warm up
2rnds of:
30m farmers carry
400m run
3rnds of:
15 ball slams
10 wall ball shots
5 clapping push ups
pvc skill development x 8:
- deadlift
- push press
- push jerk
- ohs

workout
shoulder press
warm up set 5 x 3
work set 5 x 1 for 1RM
5min rest

5-10-15-20-15-10-5 of:
24kg american kb swings
24" box jumps

post load & time

324 CHALLENGE

warm up
50 double unders
virtual fran w/ pvc:
21-15-9 thrusters/pull ups
sampson stretch 30secs each side
45# thrusters x 10
jumping pull ups x 10

workout
500m row
135# hang power cleans x 21
pull ups x 21
750m row
135# hang power cleans x 15
pull ups x 15
1000m row
135# hang power cleans x 9
pull ups x 9

post time

warm up
400m run
40m bear crawl
40m crab walk
40m burpee broadjumps
5 pull ups/10 push ups/15 squats x2

workout
5rnds w/ 2min rest between:
- max reps bench press @ 70% bodyweight
- 40 back extensions

post reps from each round

FAT ANNIE

warm up

400m run

20 wall ball shots

10 one arm kb swings

10 reverse box jumps (backwards)

pvc skill development x12:

- ohs

- deadlift

- push press

- front squat

workout

100-80-60-40-20 of:

double unders

abmat sit ups

post time

warm up
500m row @ 1:50 pace
5 pull ups/10 push ups/15 squats x2
pvc skill development:
- deadlifts x10
- cleans x10
- push jerk x10

workout
back squat 7x1 for 1RM
5min rest
tabata 20/10 x8 of:
russian kb swing @ 2pood (70#)
do not let go or drop the kb during the 10sec rest

post load & total kb swing reps

how much is too much? we're still finding that out.
turbo j doing 500 burpees for time

REST OR MAKE UP DAY / SKILL DEVELOPMENT

You have no right to bitch. Your sore hamstrings and screaming core are artifacts of high intensity compound movement, enabled by firm contact with Mother Earth and the primate’s gift of an opposable thumb. The very fact that your arms feel like lead and your legs like the business end of a propane torch is a gift of inclusion, given only because you have legs and arms to hurt.

The men of the Warrior Transition Battalion at Brooke Army Medical Center don’t know your pain. They brought guns to a bomb fight, and came home with fewer limbs than they packed, blown apart by the cowardice of other men.

Their pain is worse, one of exclusion, borne of wheelchairs and ramps, endless hours of physical therapy and prosthetic fittings, hobbled by the incessant need for painkillers. You will never know the agony that they’ve endured, first physically mangled, and then pitied, seen as victims of a botched War.

Luckily, they don’t share the viewpoint. An even twenty, enabled by the efforts of a young Lieutenant, are pursuing rehabilitation with revenge.

These men came to Alamo CrossFit to learn the tenets of CrossFit, supported by a crackerjack crew of trainers and an unrelenting need to go beyond the bounds of traditional recovery.

Placed in an environment where pity was gone and intensity was the only goal, I watched men do handstand pushups, femurs balanced against their wheelchairs, no feet weighing them down. I watched a Marine pull himself up a gymnastics ring, ripping as hard as he could while an unwieldy leg brace fought his every effort. I watched a man with no patella tendon sit into a full-depth squat, and a man with no legs clean a medicine ball from the ground.

These men, broken in body, were impossible to stop. The pain that we could inflict—jackhammering hearts, mental torment, and burning muscles—paled in comparison to the months of adversity that led them to our doorstep. They deadlifted and squatted, ran and pressed, displaying a fortitude far beyond our capacity to keep up.

Every moment hammered home a single point: You’ll be fine.

Remember that the pain is a gift, and men have overcome far worse. When your training results in injury, remember that there are those whose injuries dwarf yours by degrees of magnitude, men who would kill for the right to feel a strained Achilles or a jammed thumb. They will not quit regardless of the odds, and you will not disgrace their example.

The next time your muscles protest or you feel a callus give way, be thankful for the feeling, and the comparative ease with which you train every day. Be thankful for the gift that is your body, and the pain that it brings.

In Northern Texas, there are twenty men battling to reclaim lost capacity, showing the world that injury is not an endpoint, that sacrifice does not end in martyrdom. Their courage is physical and mental, and their lesson is one that will serve far beyond their lifetimes.

Their pain is unimaginable, but their message is easily understood: the struggle to become a better human being ends only in death. Don’t let them down.

- Jon Gilson, AgainFaster

warm up
800m run
1-5-1 pyramid of:
pull ups
push ups
sit ups
squats

workout
amrap of:
3 burpees/6 pull ups/9 squats
5mins of work/4mins rest
4mins of work/3mins rest
3mins of work/2mins rest
2mins of work/1min rest
1min of work

post rounds from each period & total rounds

concluded the workout with an obstacle course:
traverse assault/caving ladder x1
40' sled pull @ 90# x1
hurdle various sized boxes x8 (3 jumps per if unable to hurdle)
12' rope climb x3 (6 pull to stand if unable)
tire sledgehammers x30
40' overhead plate carry @ 45# x2

warm up
800m run
3rnds of:
- 50 double unders
- 10 strict pull ups
- 15 clap push ups
- 20 jumping air squats

workout
5rnds w/ 5min rest between:
- 2000m row
- max rep bench press
bench press starts @ 60% bodyweight to increase 10% each round, finishing with bodyweight on 5th round.

post row time & bench reps for score

todd g. performs 19MAR09 wod with his firefighter mask

warm up
1000m row @ <2:00 pace

workout
25-20-15
70% bodyweight deadlifts
20" box jumps
post time
3min rest

20-15-10
80% bodyweight deadlifts
20" box jumps
post time
3min rest

15-10-5
90% bodyweight deadlifts
20" box jumps
post time
3min rest

8-5-3
bodyweight deadlifts
20" box jumps
post time

your times from all 4 circuits is your score

cory from cfvb dropping in

dr j prays to the fan-god

NICOLE

warm up
walking lunges 100'
100 double unders
3rnds of:
- 10 kb swings
- 10 burpees
- 10 side straddle hops (google it lol)

workout
amrap in 20mins of:
- 400m run
- max rep pull ups

post reps from each round for score

warm up
10 push ups
15 clapping push ups
20 pledge push ups
50 jumping jax
50 squat jumps
20 box jumps
15 squat box jumps
10 burpee box jumps

workout
7 x 5 weighted ring dips
rest
7 x 5 weighted pull ups
rest
500m row for PR

post max loads/time for score

OH, THE FACES WE SHOW!

warm up
500m row
2 rounds:
10 pull ups
20 clapping pushups
30 box jumps
2 rounds: pvc x 10
hang squat cleans
hang power snatch
ohs

workout
21 hang power cleans @ 95#
21 push press @ 95#
21 ring dips
400m run
15 hang power cleans @ 115#
15 push press @ 115#
15 hspu
400m run
9 hang power cleans @ 135#
9 push press @ 135#
9 muscle ups

post time for score

rest day / make up day / skill development

we found an interesting article written by Jon Gilson from AgainFaster. he talks about the United States Department of Agriculture and their priorities as far as what their best interests really are. its time to re-think the way you eat in order to live a longer, healthy life path to wellness.

read the article here

warm up
tabata mash up
20/10 x 8 alternating between:
- mountain climbers
- 8 count burpees (bodybuilders w/ a jump)

workout
2-person team concept
800m run
400m 95# overhead walk
800m run
400m alternating 35# overhead walk/uneven farmer carry
800m run
400m alternating buddy carry

post total time

warm up
400m run
2rnds of:
- 10 box jumps
- 10 ball slams
pvc x 10 of:
- hang cleans
- push jerk

workout
tabata intervals
20secs of work/10secs of rest x 8
pull ups (rest in dead hang)
push ups (rest in up position)
sit ups (rest w/ feet 6" off ground)
squats (rest in bottom of squat)
burpees

post total reps from each