Workout 9/30

Warmup: 50 double unders / dynamic / foam roll

Workout:

For time: run 5k

Cash out immediately following: 

21 reps, GHD situps/ extensions 

Brett & mike: 25:47 

Workout 9/24: posterior chain destruction

Warmup: dynAmic / postior chain mobility

Workout: For time:

2 min cumulative reverse plank hold

20 overhead slam all toss

100 supermans 

25 good mornings 45lbs

40 deadlifts 135lbs

20 ghd extensions 

Workout Monday 9/23 ab crusher

So it's been a bit since the last blog post.  Got hectic for a bit but we're back with the first day of fall. 

Ab crusher: 

Warmup: dynamic / thoracic mobility

Workout: 

For time:

1 min cumulative L sit hold

20 50lb ball slams

100 ab mat sit ups

25 135 overhead squats

40 toes to bar

20 ghd sit ups

Go Ruck Prep

Go Ruck light in NYC this Saturday coming up. Starts at tge federal building. With rugby starting this week I want to get some time with the weighted ruck on so it looks like today is the day. 25lbs of bricks and 6lbs of water. Tested it with some short workouts and movements so far but I want to see what some distance will be like. Just like any distance event some weird stuff can happen when things are moving on a repeated basis for an extended period. 

Warmup: 40 ab mat sit ups / foam roll / thoracic, scapular and hip mobility

Strength: With 30lb ruck sack:

5 wall climbs

30 push ups

30 walking lunges

10 broad jumps 

Workout: With 30lb ruck

5mi Ruck (walk with purpose)

Stop every 10mins

10 push ups 

20 air squats 

Loaded GoRuck GR1

Workout 8/5: Bricks plus backpack = fitness fun!

Aug 17th I'll be doing the go ruck light in NYC with John Pozzetta from crossfit advanced. It's 4-5 hours, 7-10 miles, with a  lot of conditioning challenges in the spirt of team building through special forces themed training. Oh yea and you have a rucksack with 25lbs of bricks and 6 lbs of water. 

Wanted to get some equitable training in I.e. the CFC death march today. 

Tomorrow I'll get some work in With the ruck sack. 

Warmup: dynamic / foam roll / thoracic and shoulder mobility

Put 25 lbs of bricks into your ruck sack and don it with tactical or work gloves. Keep them on for remainder if the workout.

Strength: 5x max reps - strict pull ups

3x max rack jerks 155

Conditioning: 15 min Amrap 

10m zig zag bear crawls

50m run with 4 ft 6x6 beam

10 hand release pushups

20m there and back military belly crawl 

Chickentown Death March: The Return

It's time for the comeback one of the first CFC workouts. The Chickentown Death March....

Daily Workout: “Chickentown Death March”

5 Mile run, for time

but….

After each mile execute the corresponding activity:
Mile 1: 100 Doubleunders
Mile 2: 100 abmat situps
Mile 3: 100 Jumping lunges (50 each leg), feet must leave ground with hips in extension in transition and knee must touch the ground to be counted
Mile 4: Pick up 40lb dumbbell, proceed to next mile carrying it in any way you deem appropriate. If weight is dropped, count 5 penalty Santnasties* for each drop, to be performed at the end of mi. 5.
Mile 5: 25 reps 20lbs Santanasties + For Every minute you are over 1 hour at end of 5th mile add 1 Santanasty, then add your dumbbell carry penalties , Max= 50 reps

* Santanasty = a.k.a. Jumping burpee ball slam. With a 20lb med ball. Pick ball up from ground to overhead. When ball is above head, jump and aggressively slam the ball to the ground on your decent from extension. Once ball is on the ground, perform a burpee using the ball as the base for your hands. 

Repeat for Rxd reps.

Results 7/30

Workout 7/29

Warmup: dynamic / thoracic mobility

Skill: hand stands

Strength: Turkish get ups 7 reps each arm 1.5 pood

Conditioning: 2 rounds for time:

800 run 

50 Double unders (125 singles)

25 Air squats

10 Jumping lunges each leg 

5 sit to stands