SHOULDERS          3/31/12

#1  Do 3 rounds of:

      Handstand Pushup - 30 seconds
      BB Clean and Jerk - 5 reps

      Rest between rounds.

#2  Do 3 rounds of:

      BB Shrug - 10 reps
      Front Raise (45 lb. plate) - 15 reps
      DB Lateral Raise - 15 reps
      DB Reverse Fly - 10 reps
      Suicide (50 meter course) - 1 rep

      #2 is continuous work.  No prescribed rest.

#3  Standing BB Shoulder Press          3-6-9-12-15      

LEGS          3/30/12

#1   BB Deadlift - 18 reps
#2   BB Squat - 2 reps
#3   BB Thruster - 16 reps
#4   BB Squat Clean - 4 reps
#5   Air Squat - 125 reps
#6   BB Deadlift - 6 reps
#7   BB Squat - 14 reps
#8   BB Thruster - 8 reps
#9   BB Squat Clean - 12 reps
#10 Treadmill - 10 MPH, max incline, go to failure

Ten total sets.  Do one set per exercise.  Rest between sets.

BACK          3/28/12


#1  Do 3 rounds of:


      BB Deadlift - 6 reps
      Cable Row - 12 reps
      24" Box or Tailboard Jump - 18 reps


      #1 is continuous work.  No prescribed rest.


#2  Do 3 rounds of:


      Strict Pullup - 10 reps (weighted OR unweighted, you pick)
      DB Snatch - 7 reps per side (one side at a time)
      High Knees - 50 meters
      Sprint - 50 meters


      Rest between rounds.


#3  Do 2 rounds of:


      BB Row - 20 reps (Rd 1) - 10 reps (Rd 2)
      100 lb Tire Pull - 25 meters (walking backward)
      BB Clean and Jerk - 3 reps


      Rest between rounds.  

CHEST          3/27/12

#1  BB Incline Bench Press (1.5 rep)          6-4-2-8

      1 complete rep = from the starting position, bring the weight down
      to your chest, halfway up, back down, and then all the way up.

#2  Double Suicide (50 meter course) Plus Crossfit Pushups - 1 set

      Every time you return to the start line, do 5 Crossfit Pushups.  So you
      will do 40 total pushups during the double suicide.

#3  Do 2 rounds of:

      BB Bench Press - 3 reps
      Jump Squat - 30 reps
      Stability Ball Pushup (hands on bench, one foot on ball) - 30 reps

#4  BB Bench Press - Do 2 rounds of:

      7 reps
      decrease weight
      5 reps
      decrease weight
      3 reps

      Rest between rounds.  Your starting weight should be your 7 Rep Max,
      or your best guess.  Briefly re-rack the bar just to take weight off.  Try not to 
      rest between the sets of 7, 5, and 3.

SHOULDERS          3/25/12

#1  Do 2 rounds of:

      Standing BB Shoulder Press - 6 reps
      BB Shrug - 6 reps

      For #1, rest between rounds

#2  Do 2 rounds of:

      Handstand Pushup - 30 seconds
      Plate Pull - 40 feet
      Seated Cable Row - 20 reps

      #2 is continuous work.  No prescribed rest.

#3  Do 2 rounds of: 

      Standing BB Shoulder Press - 9 reps
      BB Shrug - 9 reps

      For #3, rest between rounds.

#4  Do 2 rounds of:

      Run 200 meters
      BB Thruster - 5 reps
      BB Jerk - 5 reps

      #4 is continuous work.  No prescribed rest.
    

LEGS          3/24/12

#1  BB Squat          1-1-1-1-1

      I will post the 1 Rep Max for each person in our group.

#2  Deadlift and Burpee race.

      For time, do 4 rounds of:

      BB Deadlift with 225 lbs - 5 reps
      Burpees - 10 reps

      Continuous work.  I will post the times for our group.

#3  BB Squat Clean          3-3-3

#4  Do 2 rounds of:

      Toes to Bar - 15 reps
      Run 400 meters
      BB Squat - 10 reps

      Rest between rounds.

The first number is the 1 RM for BB Squat.  The second number is the time
for the deadlift/burpee race.

Rob Tijerina - 315 lbs - 2:08
Carlo Anguiano - 355 lbs - 2:21
Dave Mechem - 280 lbs - 3:39
Scott Johnson - 280 lbs - 3:45

And now, I would like to thank Tyson and Mike from 8C, for making me feel like I 
should be sent to a nursing home:

Tyson Poindexter - 415 lbs - 1:47
Mike Heeney - 365 lbs - 1:37

BACK          3/22/12


#1  BB Row          3-3-3-3


#2  Do 2 rounds of:


      Weighted Pullup to failure - 40 lbs.
      One Handed Kettlebell Swing - 8 reps per side
      Weighted Pullup to failure - 20 lbs.
      DB Shrug - 15 reps
      Unweighted Pullup to failure


      Rest between rounds.


#3  Do 2 rounds of:


      Cable Row - 6 reps
      Run 200 meters
      BB Squat Clean - 3 reps


      Rest between rounds.


#4  BB Row - Put your 10 Rep Max on the bar. 
      Do 20 reps as quickly as you can.

CHEST          3/21/12

#1  BB Bench Press          1-1-1-1-1


#2  Suicide Race - 1 Rep

      We are running on a measured 50 meter course.  
      Monster Rojo Rehab Tea for the winner.

#3  BB Bench Press - 3 sets         


      6 + 1 Negative Rep
      10 + 1 Negative Rep
      14 + 1 Negative Rep

#4  Do 8 rounds of:

      Crossfit Pushup - 20 seconds
      REST - 10 seconds
      Goblet Squat - 20 seconds
      REST - 10 seconds

#5  BB Incline Bench Press - 2 sets

      Put even numbers 2-20 in a bowl, then pick a number to 
      determine the number of reps for each set.  Don't pick the same number
      twice.

      For our group, I will post the results of the 1 Rep Max bench press (#1),
      and the suicide race.

The first number is the suicide time, and the second number is the 1 Rep Max
for BB Bench Press.

Dave Mechem - 50.5 seconds, 260 lbs.
Troy Etheredge - 49.3 seconds, 265 lbs.
Scott Johnson - 49.7 seconds, 260 lbs.
Rob Tijerina - 49.5 seconds, 285 lbs.
Carlo Anguiano - 49.7 seconds, 275 lbs.

Each person ran by himself, without knowing anybody else's time. 
Our rider (an ER Doctor) recorded our times and didn't let us know who won until
everybody had run.  We were shocked at how close our times were.
    

SHOULDERS          3/19/12

#1  Do 5 rounds of:

      Pullup - 5 reps
      Standing DB Shoulder Press - 10 reps
      Air Squat - 20 reps

      Continuous work.  No prescribed rest.

#2  Standing BB Shoulder Press - Put your 10 rep max on the bar, and do
      20 reps as quickly as you can.

#3  Do 2 rounds of:

      BB Sumo High Pull - one minute
      DB Lateral Raise - one minute
      BB Shrug - one minute
      DB Thruster - one minute

      Rest between rounds.

LEGS          3/18/12

#1  Burpee Pullup          15-12-9-6-3
      BB Clean and Jerk          5-4-3-2-1

      #1 is continuous work.  No prescribed rest.  Do 15 burpee pullups,
      followed by 5 clean and jerks, then 12 burpee pullups, 4 clean and 
      jerks, etc.

#2  BB Squat          1-1-1-1

#3  Do 3 rounds of:

      BB Thruster - 10 reps
      Run - 200 meters
      24" Box, or Tailboard Jump - 15 reps

      Continuous work.  No prescribed rest

#4  BB Squat Clean          2-2-2

BACK          3/16/12

#1  Do 3 rounds of:

      Pullup - 15 reps
      KB Swing - 25 reps
      Suicide (50 meter course) - 1 rep

      Continuous work.  No prescribed rest.  For the pullups, you
      can do strict pullups, you can kip, or do a combination of the two.

#2  BB Row          6 + 2 partial reps --> 4 + 2 partial reps

      #2 is just one set.  Start with a weight that you think you can do
      6 complete reps with.  The goal is 6, but do as many full reps as
      you can.  And then do 2 partial reps.  Work hard on the partial
      reps.  Then decrease weight and immediately go for 4 full reps and
      2 more partial reps.

#3  Do 2 rounds of:

      BB Stiff-Leg Deadlift - 10 reps
      DB Pullover - 15 reps

      Rest between rounds

#4  BB Row          20 reps - 10 reps

      #4 is two sets.  Rest between sets.

CHEST          3/15/12

#1  Do 2 rounds of:

      BB Incline Bench Press -12 reps
      DB Stability Ball Alternating Chest Press - 16 reps

      Rest between rounds.

#2  Do 2 rounds of:

      BB Incline Bench Press - 9 reps
      Plate Pull - 80 feet

      Rest between rounds.

#3  BB Bench Press PAUSE          6-6

#4  Do 2 rounds of:

      Burpees - 12 reps
      Reverse Bear Crawl - 25 meters
      Tire Flip - 12 reps
     
      Rest between rounds.

#5  BB Bench Press          2 + 2 Negative Reps - 2 + 2 Negative Reps

#6  Crossfit Pushups          60 seconds - 40 seconds

      

SHOULDERS          3/13/12

#1  Do 4 rounds of:

      Seated BB Shoulder Press - 3 reps
      BB Shrug - 8 reps

      Rest between rounds. 

#2  Do 3 rounds of:

      Standing BB Shoulder Press - 3 reps
      BB Front Squat - 3 reps
      BB Thruster - 3 reps
      BB Push Press - 3 reps
      BB Jerk - 3 reps
      Suicide (50 meter course) - 1 rep

      Rest between rounds.  For #2, do all the BB exercises without
      releasing the bar.

LEGS          3/12/12


#1  BB Squat          20-2-2-2


#2  BB Deadlift          20-2-2-2


#3  Burpees          40 reps


#4  Timed 800 meter run.  We are running back and forth on 
      a measured 50 meter course.  I will post my time so everyone can
      openly laugh at me.


#5  BB Squat          2-2-2

Scott Johnson - 800 meter time - 3:05

BACK          3/10/12

#1  Pullup          5-6-7-8-9-10-11-12

      For #1, start with strict pullups.  Switch to kipping pullups
      if you fail.

#2  Do 3 rounds of:

      BB Row - 4 reps
      BB Deadlift - 4 reps
      BB Squat Clean - 4 reps
      BB Front Squat - 4 reps

      Rest between rounds.

#3  Do 2 rounds of:

      Kettlebell Swing - 20 reps
      Cable Row - 20 reps

      Rest between rounds.

CHEST          3/9/12

#1  Do 5 rounds of:

      BB Row - 5 reps each round
      BB Incline Bench Press 
          3 reps (1st round) 
          6 reps (2nd round)
          9 reps (3rd round)
          12 reps (4th round)
          15 reps (5th round)
      Air Squat 
          10 reps (1st round)
          20 reps (2nd round)
          30 reps (3rd round)
          40 reps (4th round)
          50 reps (5th round) 


      #1 is continuous work.  No prescribed rest.
      For the BB Incline, you will probably need to decrease
      the weight by about 10 pounds (or more) each round.


#2  BB Bench Press PAUSE          8-4-12


      Pause for a 2-count at the bottom of each rep.

#3  BB Bench Press - 2 sets of  (2 reps + 2 Negatives) 


#4  Do 3 rounds of:


      Stability Ball Alternating Chest Press - 10 reps per side
      Medicine Ball Wall Toss - 15 reps
      High Knees - 50 meters
      Sprint - 50 meters
      Crossfit Pushup - 15 reps
      BB Clean and Jerk - 3 reps


      For #4, rest between rounds.

SHOULDERS AND OTHER STUFF          3/7/12

#1  Do 3 rounds of:

      Standing BB Shoulder Press - 8 reps
      Cable Row - 12 reps
      Stability Ball Pushup - 20 reps (hands on bench, 1 foot on ball)
      DB Reverse Fly - 16 reps
      Toes-to-Bar - 12 reps

      #1 is continuous work.  No prescribed rest.

#2  Do 3 rounds of:

      BB Push Press - 10 reps
      Weighted Strict Pullup - 10 reps
      BB Bench Press - 10 reps
      45-lb Plate Front Raise - 10 reps

      For #2, rest between rounds.

#3  BB Sumo High Pull - 30 reps

LEGS          3/6/12

#1  24" Box or Tailboard Jump - 30 reps

#2  BB Squat          2-2

#3  Burpee - 25 reps

#4  Front Squat          2-2

#5  Timed 400 meter run (Winner in your group sits.  Everybody
      else feels shame and does 40 Crossfit pushups.)

#6  BB Squat Clean          2-2

#7  Fireman's Carry plus Squat - With a partner on your shoulders, start
      at the beginning of the suicide course and do two squats.  Then walk
      12.5 meters and do two more squats.  Walk 12.5 meters and do two more
      squats.  Repeat this process until you have traveled 50 meters and done 
      10  total squats. 


#8  BB Clean and Jerk          2-2


#9  Air Squat - 120 reps

 

BACK          3/4/12


#1  Do 4 rounds of:


      Muscle Up - 3 reps
      Run - 200 meters
      Cable Row - 12 reps
      24" Box or Tailboard Jump - 15 reps


      #1 is continuous work.  No prescribed rest.


#2  Do 3 rounds of:


      BB Row          20 reps (1st Rd) -14 reps (2nd Rd) -7 reps (3rd Rd)
      Tire Pull (80 lbs in tire) - 25 meters (same distance all 3 rounds)


      Do one set of Row, one set of Tire Pull, then rest between rounds.


#3  Weighted Pullup (25 lbs) - Do 2 sets.  Go to failure each set.  Rest 
      between sets. 

CHEST          3/3/12

#1  DB Bench Press          1-2-3-4-5-6-7-8
      Pullup          8-7-6-5-4-3-2-1
      BB Bench Press          5 reps every round
      Air Squat          15 reps every round

      #1 is continuous work.  No prescribed rest.
      For the DB and BB Bench Press, try to use the same
      weight for all 8 sets.

#2  BB Bench Press          3-3-3

#3  BB Bench NEGATIVES          1-1-1

#4  Double Suicide (50 meter course) plus pushups - 1 set

      For the Double suicide, every time you return to the start
      line, do 5 Crossfit pushups.  So, in the double suicide you will
      do 40 total pushups.

#5  BB Bench Press PAUSE          14 reps

      For #5, pause for a 2-count at the bottom of each rep.