Monday 121210

BB Gymnastics 
 1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning
“Elisabeth” (Games version)
 21-15-9 of:
 Power Cleans 135/95# Ring Dips
 For time.

Midline 
 Accumulate 4 minutes of L-Sit Holds.

Saturday 121201

BB Gymnastics
3 attempts to establish a 1RM Snatch.
3 attempts to establish a 1RM Clean & Jerk.

Strength
15 minutes to establish a 1RM Front Squat.

Conditioning
100′ Farmers Carry 135/95#
40 HSPU
100′ Farmers Carry 135/95#
30 HSPU
100′ Farmers Carry 135/95#
20 HSPU
For time.
Notes: Farmers Carries should be performed with two barbells. The 100′ should be broken into a 50′ down and back. HSPU are Regionals standard.

FRIDAY 121130

OUTLAW

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

WEDNESDAY 121128

OUTLAW

BB Gymnastics
1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

Strength
1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

ConditioningChoose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

TUESDAY 121127

OUTLAW

BB Gymnastics
1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength
1) Back Squat:

-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning
2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calorie

MONDAY 121126

OUTLAW

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

ConditioningRun 800m5 Bar Muscle-Ups9 Hang Squat Clean to Thrusters 135/95#Run 400m7 Bar Muscle-Ups7 Hang Squat Clean to Thrusters 135/95#Run 200m9 Bar Muscle-Ups5 Hang Squat Clean to Thrusters 135/95#

For time.

Saturday 121124

OUTLAW

BB Gymnastics

20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.

Conditioning

2 min ME Front Squats @ 80%
           *Rest 2 minutes.
10 min AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
           *Rest 2 minutes.
2 min ME Front Squats @ 80%
 CFHQ

Rest Day

 

 

Sergio knocking out a heavy barbell Turkish Getup

 

 

 

Friday 121123

Outlaw

Strength

1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.

 

Midline

5 min alternating BB TGU 95/65#

Notes: This should not be performed for max reps. Keep technique clean and move smoothly through each rep.
 

CFHQ

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

 

Thursday 121122

OUTLAW:
Rest Day

CFHQ:
7min AMRAP:
Burpees

Brian leaves a sweat angel

Wednesday 121121

Programming Note:
There is no "specific programming" for CF Salerno. For the moment both Outlaw/Rudy Neilsen's programming and main site's programming will be posted.

If you are intrested in learning more about Outlaw there are both morning and evening crews following the programming at the Dojo. Feel free to discuss in the comments.

OUTLAW:
BB Gymnastics:
1) Every 30 seconds for 5 minutes: 1 Power Snatch @ 80% (of max Snatch any style)
2) Every 30 seconds for 5 minutes: 1 Power Clean @ 80% (of max Clean any style)

Strength:
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning, Choose One:
-Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
-Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

CFHQ:
"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells 45 pound dumbbell
Waiter walk, 50 meters, Right arm 45 pound dumbbell
Waiter walk, 50 meters, Left arm

TUESDAY 121120

Rest Day ---------------------- Will start updating the site regularly - More to Follow

  IF anyone is interested in taking over the BLOG / CrossFit Salerno responsibilities, let me know.   It's my time to get back to the states and open up my own box!!   For those of you who followed the site and worked out with us on a daily basis, thanks it made the deployment bearable!!!

    ~David

For time:
 100 air squats
 4 rope climbs
 75 air squats
 3 rope climbs
 50 air squats
2 rope climb
25 air squats
1 rope climb

"Linda"
10-9-8-7-6-5-4-3-2-1
   reps of:
Deadlift - 1.5 x BW
Bench Press - 1 x BW
Cleans - 3/4 x BW

8 rounds:
  Run 400 meters
  Rest 90 seconds
"Courtesy of CrossFit Inc"

For time, 20#/14# ball:
50 wall ball shots
25 toes to bar
40 wall ball shots
20 toes to bar
30 wall ball shots
15 toes to bar
20 wall ball shots
10 toes to bar
10 wall ball shots
5 toes to bar
"Courtesy of CrossFit Inc"

Overhead Squat
5 - 3 - 3 - 3 - 1 - 1 - 1 - 1 - 1

Post loads in comments.

Happy 4th of July!!
"Tumilson"
   8 rounds for time:
200 meter run
11 Dumbbell Burpee Dead lifts (60lbs)

                                                             

For time:
   70 burpees
   60 Sit-Ups
   50 Kettle bell swings (1.5 pood)
   40 Pull Ups
   30 Hand Stand Push Ups

Thanks to Emily for keeping the site running, while I was gone!   Hope to see everyone getting back in the DOJO, if you can't make it there your always welcome to come to my compound around 1700!   Keep up the good work!  
~David

"Nasty girls"
3 rounds for time:
   50 air squats
   7 muscle ups
   10 hang power cleans, 135#/95#
"Courtesy of CrossFit Inc"

"Brenton"
5 rounds for time:
   100 foot bear crawl
   100 foot standing broad jump, with 3 burpees after every 5 jumps
20# vest/armor recommended
"Courtesy of CrossFit Inc"

AMRAP 12 minutes:
   12 push press, 115#
   12 chest to bar pull ups
   12 one legged squats
"Courtesy of CrossFit Inc"

Back squat 1-1-1-1-1-1-1

"SQT"
3 rounds for time:
     10 ground-to-overhead, 95#/65#
     200 yard shuttle sprint (50 yards there and back twice)
"Courtesy of CrossFit Inc"

"Strange"
8 rounds for time:
     600 meter run
     11 weighted pullups, 1.5/1 pood
     11 walking lunge steps, carrying 1.5/1 pood kettlebells
     11 kettlebell thrusters, 1.5/1 pood
"Courtesy of CrossFit Inc"

Five rounds for time:
    15 Knees to elbows
    15 Hip extensions
    Hand-stand walk 15 meters
    15 Box jumps, 24"
"Courtesy of CrossFit Inc"

Bench press 5-5-5-5-5
"Courtesy of CrossFit Inc"

21-15-9 for time:
     Deadlift, 225#/155#
     Thruster, 95#/65#
"Courtesy of CrossFit Inc"

"Nick"
12 rounds for time:
     10 dumbbell hang squat clean, 45#/35#
     6 hand-stand push-ups on dumbbells
"Courtesy of CrossFit Inc"

Snatch 2-2-2-2-2-2
"Courtesy of CrossFit Inc"

10 rounds, each for time:
     15 pushups
     60 yard sprint
     Rest 60 seconds
"Courtesy of CrossFit Inc"

"Amanda"
9-7-5 reps for time:
   Muscle up
   Squat snatch 135#
"Courtesy of CrossFit Inc"

"Sprint Triathlon"                   -OR-              Cardio/MetCon of your choice
Swim 750 meters                                         Skill work
Bike 20K
Run 5K
"Courtesy of CrossFit Inc"

For time:
1600 meter run
150 double-unders
50 burpees
800 meter run
100 double-unders
35 burpees
400 meter run
50 double-unders
20 burpees
"Courtesy of CrossFit Inc"

For time:
15 foot rope climb, 4 ascents
5 clean & jerk, 145/115#
15 foot rope climb, 4 ascents
4 clean & jerk, 165/125#
15 foot rope climb, 3 ascents
3 clean & jerk, 185/135#
15 foot rope climb, 2 ascents
2 clean & jerk, 205/145#
15 foot rope climb, 1 ascent
1 clean & jerk, 225/155#
"Courtesy of CrossFit Inc"

"Cindy"                              -OR-              "Mary"

AMRAP 20 min:                                      AMRAP 20 min:

     5 Pull-ups                                                  5 Handstand Push-ups

     10 Push-ups                                              10 One-legged squat (alternating)

     15 Squats                                                  15 Pull-ups

"Courtesy of CrossFit Inc"

"Hope"

3 rounds, one minute per station, rest one minute between rounds:
     Burpees
     75# Power snatch
     24" Box jump
     75# Thruster
     Chest-to-bar pull-ups
    
One rep = one point, score = total points - CF for Hope Scorecard
"Courtesy of CrossFit Inc"

Front squats 3-3-3-3-3
"Courtesy of CrossFit Inc"

"Michael"

3 rounds for time:
    800 meter run
    50 back extensions
    50 sit-ups


"Courtesy of CrossFit Inc"

Rest day

21-15-9 reps for time:

Hang squat clean, 50 lb dumbbells
Handstand Push-ups

"Courtesy of CrossFit Inc."

"Nancy"
  5 rounds for time of:
    Run 400 m
    15 Overhead Squats (Rx 95lbs)
"Courtesy of CrossFit Inc"

With a continuously running clock do one pull-up the first minute, two the second.... until you can complete all the required pull ups in the allotted time.

"Courtesy of CrossFit Inc"

CrossFit Total
    Back Squat - 1Rm
    Shoulder Press - 1Rm
    Deadlift - 1Rm

"Courtesy of CrossFit Inc"

                                                                         1SG pushing the limits on Murph!

Run 10K

                                                     Pure exhaustion but still smiling!

Active Rest Day today...
   ( Do something, work on skills, play a sport or you'll regret it tomorrow)

Great Job yesterday!!  It was a fun time, up next 31 Heroes in August!

                                                                 Post Murph Photo Shot!!

Memorial Day Murph!  
   Run 1 mile
   100 pull ups
   200 push ups
   300 squats
   Run 1 mile

Be at DOJO at 1445 for ride to Camp Toner, Steak BBQ afterwards!

 

Rest Day..
 
  Meet up tomorrow around 1450 at the DOJO for a group Memorial Day Murphy on Camp Toner with a BBQ afterwards!    See you there!

Clean
 3 - 3 - 3 - 3 - 3 - 3 - 3

                                                             What is CrossFit for you??

Post loads and answer in comments.

Five rounds for time:
   Push Press - 25 reps (75 lbs)
   Double Unders - 50 reps
"Courtesy of CrossFit Inc"

                                                                                 Intensity all around!

Rest Day.

                                      Who needs a rest day today?   Rough week, more to come!

20 minute AMRAP of:
  5 Chest to Bar Pull-Ups
 5 Ring Dips
 15 Squats
"Courtesy of CrossFit Inc"

                   
                            Chris warming up for Deadlifts

"Helen"
3 rounds for time:
   Run 400 m
   21 KBS (1.5 pood)
  12 Pull-Ups
"Courtesy of CrossFit Inc"

                                                                      Keith pushing during KB Clean & Jerk

For time:
   Row 500 meters
   Body weight Bench Press - 30 reps
   Row 1000 meters
   Body weight Bench Press - 20 reps
   Row 2000 meters
   Body weight Bench Press - 10 reps
"Courtesy of CrossFit Inc"

Rest Day

Weighted Pull-Ups
 2 - 2 - 2 - 2 - 2 - 2 - 2

Post loads and weight:

                                                     "TW" doing work not whining....

Three rounds for time of:
   50 Double-Unders
   40 Sit-Ups
   30 Medicine Ball Cleans (20 lbs)
   20 Pull-Ups
   10 Hand Stand Push Ups
"Courtesy of CrossFit Inc"

                                                                                            Safe travels Ryan!

Five Rounds for Time:
    10 Power Cleans (135 lbs)
    15 Wall Ball Shots (20 lbs)
"Courtesy of CrossFit Inc"

                                                                           Karmella getting depth & stronger!

Rest Day...

"Brian"
3 rounds for time:
  15 ft rope climb (5 ascents)
  25 Back Squats (185 lbs)
"Courtesy of CrossFit Inc"

                                                                     Chief setting the example with 1.5 pood

Overhead Squat
1 - 1 - 1 - 1 - 1 - 1 - 1

"Courtesy of CrossFit Inc"

                                                                      TW with a little rip from "Jag 28"

"Jag 28"
For time:
 Run 800 m
28 Kettlebell Swings - 2 pood
28 Strict Pull-Ups
28 Kettlebell Clean & Jerk - 2 pood
28 Strict Pull-Ups
Run 800 m

                                            Corine finished with another successful WOD.

Rest Day....

2012 CrossFit Regionals 12.4

  For time: 

  Three rounds of: 

   7  -  Deadlift

   7 Muscle-Ups 

 then,

  Three rounds of:

   21 Wall Ball Shots

   21 Toes to Bar

then, 

   100 ft farmers carry

   28 Burpee Box Jumps (24 in box)

   100 ft farmers carry

   3 Muscle-Ups

"Courtesy of CrossFit Inc"

                                                                            Patrick going all out for 12.4

 21 - 15 - 9
  Reps for time of:
     L- Pull-ups
    Back Extensions w/ 25lbs
"Courtesy of CrossFit Inc"

                                                                       David using leg power for push press.

Three rounds for time:
   Run 800 meters
   Rest 2 minutes

Post time in comments.
"Courtesy of CrossFit Inc"

                                                                      Michele working hard in her initial WOD's! 

Rest Day....

2012 Regional Individual Event 5:
   Complete the following every minute for as long as possible:
          20 Double-Unders
           1  Snatch (Increase 10 lbs every minute)
"Courtesy of CrossFit Inc"

                                                       Mike giving it all to Regionals WOD 12.4!

2012 Regionals Individual Event 4:
 For time:
  Back Squat - 50 reps
  Pull-Ups - 40 reps
  Shoulder to Overhead - 30 reps
  Front Squat - 50 reps
  Pull-Ups- 40 reps
  Shoulder to Overhead - 30 reps
  Overhead Squats - 50 reps
  Pull-Ups - 40 reps
  Shoulder to Overhead - 30 reps

Rx Weights:  Men 135 / 85 / 65
                      Woman 95 / 65 / 45
"Courtesy of CrossFit Inc"

                                                The ultimate respect to any CF workout....The Sweat Angel!
                                           

Four rounds for time:
   Dumbbell Snatch - 10 reps (Rx 100lbs)
   200 ft sprint

                                                     Patrick watching TW's form

30 Day Paleo challenge starts tomorrow!   Any questions just ask.....

Rest Day....

                                           Eric piling on the weight for 5 rep max

Deadlift
5 - 5 - 5 - 5 - 5
Post loads in Comments.
"Courtesy of CrossFit Inc"

                                                                  Corine and Karmella getting stronger

"The Chief"
Max rounds in 3 min of:
   135lb Power Cleans - 3 reps
   6 Push ups
   9 Squats
Rest 1 minute

Do a total of 5 cycles, post total rounds in Comments.
    "Courtesy of CrossFit Inc"

                                                     The "Chief" on DL's!

Shoulder Press
5 - 5 - 5 - 5 - 5

Post loads in comments.

                                                 Emily & Shade paying their respects to "Manion"

Rest Day!!

                                   

"Manion"

7 rounds for time:

400m run

135 lb back squat - 29 reps

Post time in comments. 

"Courtesy of CrossFit Inc"

                                             Keith making huge gains in a short amount of time. 

Regional WOD #2

  For time: 

    Row 2000m 

    50 one-legged squats (alternating)

    225 lb Hang Cleans - 30 reps

"Courtesy of CrossFit Inc" 

                                          Welcome back from R&R Tiff! 

If you want Beyond the Whiteboard access let me know!!  

"Diane"
 21 - 15 - 9 reps of:
 Deadlift 225lbs
 HSPU

"Courtesy of CrossFit Inc"

                                           Corine working the HSPU progressions!

Rest Day... 

    AKA... "active rest day" 

                                            Eric & Patrick working the HSPU for JJ. 

 " JJ "
185 lb Squat Clean - 1
Hand Stand Push Ups - 10
185 lb Squat Clean - 2
Hand Stand Push Ups - 9
185 lb Squat Clean - 3
Hand Stand Push Ups - 8
185 lb Squat Clean - 4
Hand Stand Push Ups - 7
185 lb Squat Clean - 5
Hand Stand Push Ups - 6
185 lb Squat Clean - 6
Hand Stand Push Ups - 5
185 lb Squat Clean - 7
Hand Stand Push Ups - 4
185 lb Squat Clean - 8
Hand Stand Push Ups - 3
185 lb Squat Clean - 9
Hand Stand Push Ups - 2
185 lb Squat Clean - 10
Hand Stand Push Ups - 1

Post time in comments:

                                           Patrick showing us the proper squat depth!

Bench Press
  3 - 3 - 3 - 3 - 3

Post loads in comments.

"Courtesy of CrossFit Inc"

                                                        Welcome to CrossFit Fred!!

Eight rounds for max reps of:
    Muscle-ups - 20 seconds
    Rest - 10 seconds
    Clean & jerk - 20 seconds
    Rest - 10 seconds

Post total muscle ups and clean & jerk reps in comments.

"Courtesy of CrossFit Inc"

                                                              CrossFit Salerno's Box 

Rest Day....

 

Back Squat
2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2 - 2

Post loads in comments.

"Courtesy of CrossFit Inc"

12 Minute AMRAP
   15 ft rope climb (1 ascent)
   15 push ups

Post rounds to comments.

"Courtesy of CrossFit Inc"

For Time:
Run 400 Meters
21 Thrusters
21 Pull-Ups
Run 300 Meters
15 Thrusters
15 Pull-Ups
Run 200 Meters
9 Thrusters
9 Pull-Ups

Rx - 95/65
Post time in Comments:

CrossFit Open Games 12.5

   7 Minute AMRAP
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups