Community Archive

“Bear Crossing”
3 round for time of:
100m alternating CB drags
25 push ups
25m bear crawl forward
25m bear crawl backward

Funny how building coordination works. I think we’ll do a “bear crawl” breakdown for the next class so that we help those neural synapses make some more connections for a few who still have trouble crawling backwards. All in all, a good grinder of a day.

See comments for results

So much for recovery workout #2. Maybe I need to recalibrate my recovery sensors, or maybe this is just what we need. How will we know? By looking at the numbers. We’ll compare what their 5k times were before and what they will be after this short training cycle. Plan-Do-Check-Act, for all my Lean Manufacturing people.


“Bear Crossing”
5 Rounds (no time limit)
2x 25m CB Drag Fwd + 25m CB Drag Bwd
30 Push Ups
25m Bear Crawl Fwd + 25m Bear Crawl Bwd

Workout times ranged from 23:00min to 35:00min for 3 rounds.

Workout 2:
As many rounds in 10/8min of:
7 KB Thrusters
12 KB Swings
7 KB Sumo deadlift hi-pulls

Co loan = 5 rounds + thrusters, 20lbs
Sarah = 5 rounds + thrusters, 6lbs

Workout 3:
For time:
25 Mountain Climbers
10 push ups
20 sit ups
30 squats

Derdle = 4:03

Huy amazed me again. We did one 500m row time trial yesterday as part of the warm up and he destroyed it in 1:41. If you look on the Games website, many of the top competitors are in the 1:30-1:40 range. That is a sick time Mr. Huyster.

Mann and I are still pretty darn sore from “Murph”. I feel muscles in my forearms I never knew were there, and my hands are finally getting back to normal. Yesterday was gymnastics based, so I worked on some midline stabilization exercises, or what some would call core, and others would call abs. On a side note, another awesome CF trainer and I are gonna throwdown a WOD this Wednesday. Love. This. Stuff!

“The Kitchen Sink”
Buy in:

500m row time trial
8 rounds for time of
7x 40lb Goblet Squat
5x Clapping push ups
10m Weighted bear crawls, 2x10lbs
Cash Out:
Work up to a heavy TGU (Turkish Get Up = ultimate ab exercise)

Huy: Row = 1:41 (PR), KS = 14:45, TGU = 52.5lbs (PR)
Chu Long: Row = 1:54 (PR), KS = 12:58, TGU = 60lbs (PR)
Mann: KS = 9:15, TGU = 60lbs (PR)
Bao: KS = 4:14
MyChau: KS = 8:17

Trac247 WOD:
Do 2 hollow rocks (not easy!) on the minute for 15 minutes
Do 10 slow hip-back extensions every 3 minutes for 15 minutes
Do 3min of cumulative L-sits

Chu (Uncle) Long’s interest in training is actually what got me motivated to start this blog. I wanted to be able to track and post up the progress of everyone who trains with me, so I’m glad Chu Long and I finally hooked up to start his initiation into the on ramp program. He took me out to lunch which was a workout in itself =)

Day 1:
Buy in :
Introduce the squat, front squat, and overhead squat. Checked push up and sit up technique and worked some jumping pull ups.

60s all out elliptical
15 squats
12 push ups
9 body rows
60s all out elliptical
Chu Long’s time = 3:15

Cash out:
60m bear crawls, fwd
30m bear crawls, fwd + bwd.

Day 2:
Buy in:
Intro shoulder presses, push presses, push jerks, med ball deadlifts & cleans.

10-9-8-7-6-5-4-3-2-1 reps of:
Push Presses, 55lbs
Deadlifts, 45lbs
Chu Long = 13:25

Cash out:
10 hanging knee raises
60s cable FLRs

Buy In:
2 rounds CFWU
Skill work:
dumbbell swings, burpees, bear crawls
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Cash out:
3 rounds
2x 30/30 Elliptical Sprints (30sec hard, 30sec “rest”)
15m forward bear crawls
15m backward bear crawls

Mann = SP-95, PP-95, PJ-55
MC = SP-125, PP-125, PJ-95
Trac = SP-130, PP-135, PJ-115

MC’s workout

Buy in: Burgener Warmups (progressions up to the clean)

WOD: “Franlizabeth Lite”

21-15-9 reps of:

55 lbs hang power cleans

Jumping Pullups

MC’s timeĀ = 12:10

Cash out: 30m bear crawls foward , 30m bear crawls reverse (x2)