Monday 2/1/10

For Time:

Bodyweight Deadlift, 15 reps
50 Pull-ups
Bodyweight Deadift, 12 reps
40 Pull-ups
Bodyweight Deadlift, 9 reps
30 Pull-ups
Bodyweight Deadlift, 6 reps
20 Pull-ups
Bodyweight Deadlift, 3 reps
10 Pull-ups

Post time and load to comments.

Saturday 1/30/10 - Sunday 1/31/10

Rest Days

Friday 1/29/10

For Time:

30 Clean & Jerk (135lb)

Scale the weight as necessary. You can use any means necessary of getting the weight from the ground to overhead, a power clean and jerk are recommended. If you do not have experience with olympic lifts scale the weight to 85/95lb. Ensure you keep your back straight and talk to someone if you have any questions before attempting this workout.

Post time and load to comments.

Thursday 1/28/10

Deadlift

3-3-3-3-3

Post loads to comments.

Wednesday 1/27/10

For time:

200 Push-Ups

Every time that you rest run 300 meters.

Only authorized rest position is the front leaning rest, sagging at the waist or placing the butt in the air counts as rest and earns 300m.

Post time to comments.

Tuesday 1/26/10

For Time:

5-10-15-10-5 rep rounds of the following:

Thrusters (95lb)
Sumo Deadlift High Pulls (95lb)
Wall Ball Shots (20lb ball)
Burpees

Post time to comments.

Monday 1/25/10

5 Rounds for maximum reps:

Bench Press (Bodyweight)
Pull-Ups

Rest as much or as little as necessary between sets.

Post reps per round and weight used for bench press to comments.

Saturday 1/23/10 - Sunday 1/24/10

Rest Days

Friday 1/22/10

10-9-8-7-6-5-4-3-2-1

Burpees
Knees to Elbows
Dips

Post time to comments.

Thursday 1/21/10

Power Clean

1-1-1-1-1-1-1

Post load to comments.

Hero Tribute - Wednesday 1/20/10

20 January 2007 was the 3rd deadliest day of the Iraq War. 25 Soldiers were killed across Iraq, including my best friend, 1LT Jacob Fritz, after he was abducted with four fellow Soldiers from a Combined Iraqi/US outpost where he was working. COL Brian Allgood, the head physician in Iraq at the time, was also killed when a Blackhawk was brought down outside of Baghdad killing all 12 on board.

Three years later as we focus on our daily fight with the academics of Biochemistry and Neuroanatomy, I encourage everyone to reflect on the greater purpose that we are striving to serve and remember and appreciate those that have come before us, especially those that have made the ultimate sacrifice.

We will all be called on in the future to serve alongside the Nation's greatest heroes and it is our duty to ensure that we are mentally and physically prepared for that challenge. As such, I encourage everyone to participate in a Hero Workout Tribute to honor those before us and prepare ourselves for the future fight.

The workout is called "Murph" and was the favorite workout of LT Michael Murphy, a Navy Seal, who was the first Medal of Honor recipient from Operation Enduring Freedom in Afghanistan. The workout has since been adopted by CrossFit as an official Hero Tribute workout for LT Murphy.

The Workout:

Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

The 1 Mile Runs must be conducted at the beginning and end of the workout. Pull-Ups, Push-Ups and Squats can be conducted in any order (eg. 10 sets of 10-20-30 or 20 sets of 5-10-15, etc).

Post your time and the Hero that you ran it in honor of to comments.

1LT Jacob N. Fritz - KIA - Karbala, Iraq - 20 January 2007

Tuesday 1/19/10

"Secure the Perimeter"

6 Rounds of the following:

~300m sprint
10 ankles to the bar (using pull-up bar, pull-up and swing your legs forward and up until your ankles touch the bar)

Start point will be on perimeter road at the small fence just beyond the football field (on the west side and perpendicular to the road). Sprint along perimeter road up the hill (running toward Jones Bridge Rd) ending at the outdoor pull-up bars to conduct the ankles to the bar.

Walk back to the start after each round. Once you reach the start point immediately sprint back to the pull-up bars. Start a timer when you begin and pause it after you complete the ankles to the bar in each round, re-starting it for the subsequent round. Post time to comments.

We will be tackling this one after the neuro exam. The more the better.

Monday 1/18/10

"Battle the Bear"

5 Rounds for time of the following:

7 Bear Complex (95lb) (click for demo)
5 Burpees

Rest exactly one minute between rounds.

Once you pick up the bar for each round, do not release it until you have finished all 7 sets of the bear complex. Scale the weight as needed. One bear complex consists of:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

Post time (without 1 min rest breaks) and weight used to comments.

Saturday 1/16/10 - Sunday 1/17/10

Rest Days

Friday 1/15/10

Deadlift

1-10-1-20-1-30

Choose weight accordingly. Sets of 1 should be near 1 rep max.

We will be in the weight room downstairs during lunch to show proper form and execution of the deadlift and any other olympic lifts... come join the fun.

Post load for each set to comments

Thursday 1/14/10

"B-Building Blitz"

Using the stairway in building B that goes from the level of the security entrance (Ground) to the 4th floor:

3 Rounds of:
Ground to 4th floor every other step
Ground to 4th floor every step
Ground to 2nd floor left leg every step, 2nd to 4th floor right leg every step

Post time to comments.

Wednesday 1/13/10

5 Rounds, each for time, of the following:

20 Pull-ups (sub jumping pull-ups)
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between rounds.

Keep track of your time for each round and post best round and overall time (without the 3 minute breaks) to comments.

Tuesday 1/12/10

For time:

Start w/ 25 Burpees

Then 5 rounds of
600m Run
25 Burpees

Total of 5 laps and 150 Burpees

Post time to comments

Monday 1/11/10

For Time:

21-15-9 reps of:

Thruster (95lb/65lb)
Pull-Ups

Substitute less weight for thrusters and jumping pull-ups as necessary.

Workout should go: 21 Thr - 21 PU - 15 Thr - 15 PU - 9 Thr - 9 PU.

Ensure that you use proper form and move as fast as possible. Post time and any substitutions to comments.

Saturday 1/9/10 - Sunday 1/10/10

Rest Days... if you've been with it all week, you've earned them.

If you missed any workouts, you can make one of them up over the weekend. Make sure to take at least one day off before Monday. Be ready to hit it hard and check back Sunday night for Monday's workout!

Friday 1/8/10

Clean 5-5-5-5-5

Mike and I will be in the gym downstairs after lab through the lunch hour (1130-1300) to show proper form for the olympic lifts, concentrating on the clean and deadlift. We can also show and clarify any questions on exercises like burpees, thrusters, push-press, clean, power clean, clean and jerk, etc. Be there or forever hold your weakness in your pocket.

Post load for each set to comments.

Thursday 1/7/10

10 x 100m Sprint
1x600m Run for time (1 lap around the track at school)

Recover as much or as little as necessary between the sprints. Just make sure you're giving an all-out effort on each one.

Post 600m time to comments

Wednesday 1/6/10

"Seven Minutes In Heaven"

Conduct three rounds of the following:

1 Minute Pull-Ups
1 Minute Mountain Climbers (4 count)
1 Minute Push-Ups
1 Minute Thrusters (45 lb bar)
1 Minute Sit-Ups
1 Minute Squats
1 Minute Burpees

Rest exactly three minutes then repeat.

Post total number of reps per round to comments.

Tuesday 1/5/10

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of the following:

5 - Push Press (95lb/65lb)
10 - Pull Ups (substitute jumping PU or lat pull-down)
15 - Box Jumps (substitute squats)

Post rounds completed to comments.

Monday 1/4/10

Run 1 Mile for time.

After one minute stop and do 5 burpees. Continue to run and do 5 burpees every minute on the minute until 1 Mile is complete.

Post time to comments.