Elite Synchro

2010-11-09T02:56:00.001-08:00

warm up:
200m run
20 v ups
15 push ups
10 squats

5 sets of: work to heavier as form allows
5 deadlift
3 hang power clean
1 push press
1 power jerk
10 total reps per set

2010-11-02T03:38:00.001-07:00

warm up
400m run
20 superman
20 scorpion kicks
20 sit ups
20 lying leg kicks

Front Squat
3-3-3
20 minute amrap:
5 push ups
10 squats
15 v ups

2010-10-12T11:34:00.000-07:00

2010-10-05T03:57:00.001-07:00

Are Crossfitters some of the best athletes in the world? Take a look at the results from this weekend's 2010 CrossFit/USAW Weightlifting Open.

Test day!
Results will be posted asap

2010-09-30T05:41:00.001-07:00

1 mile TT (Time Trial)
Please read email coming today and watch these clips!

2010-09-28T03:59:00.000-07:00

Handstan Holds
3xmax

Kipping
3x5

Deadlift
5/3/1

For time:
600m run
10 burpees
400m run
20 burpees
200m run
30 burpees

2010-09-21T07:24:00.000-07:00

Swimming Videos on Floswimming

WOD
A1. Deadlift 3-3-3 Rest 30s
A2. Box jumps 10-10-10 Rest 2min
B1. Pull Ups 4x8 rest 15s
B2. V Ups 4x25 rest 1min
C. Three 3min amraps with 1min rest of:
bball court gasser
10 hands off ground push ups

2010-09-16T07:13:00.000-07:00

More on recovery!!!

back squat
3x5
Push press
3x5
pull ups
3x8

2010-09-15T06:08:00.000-07:00

3 min at each station/ 2 min rest/ nose clips on/ max rounds per 3 min
25m swim/ 10 push ups
15 wall ball/ 15 mb v ups
15 mb slams/ 30 mountain climbers
15 lunges/ 15 squat

2010-09-14T03:12:00.000-07:00

Swod
Deadlift
3x5

Wod
For time:
21-15-9
Db snatches ea side
Buprees

2010-09-13T05:26:00.000-07:00

please check out this great video on shoulder mobility. Try it!

2010-09-10T08:41:00.000-07:00

Fight Gone Bad tomorrow at da box at 9am! Please register for class on Mind Body Online!
Supplement Seminar to follow at 10am!!

8-10 min Drill power snatch
Bergener warm up

Power snatch
2-2-2-2-2-2-2-2

2010-09-09T02:44:00.000-07:00

Drill
Press and push press

Handstand push ups(modified)
3x10

Back squats
3x5

For time:
50 box jumps
50 burpees

2010-09-08T05:22:00.000-07:00

wod
15 min amrap
25m swim
15 mb overhead lunges
25m swim
15 hands off deck push ups
25m swim
15 v ups
25m swim
15 wall ball

2010-09-03T08:35:00.001-07:00

Team WOD
in teams of four athletes, complete the following.

400m run with MB
150 Push ups
150 MB v-ups
150 Wall Ball
150 MB Slams
400m run with MB

One MB per team. In the run, the MB can be switched as many times from teammates. All reps are completed one person at a time until all reps of exercise is complete. Then advance to the next movement. The team cannot begin the run until all reps are done. The team has not completed the run until all teammates cross the finish line.

2010-09-02T03:53:00.000-07:00

Handstand holds
3x30s
Partner pull ups
3x10

3 rounds for time:
15 Swings
10 burpees
300m run

2010-09-01T06:24:00.000-07:00

Post Workout Supplements

WOD
three 5 minute amraps: 1 minute rest between rounds

25m swim
10 hands off deck push ups
25m swim
10 mb slams

2010-08-31T03:05:00.000-07:00

Shoulder Mobility

Swod (strength workout of the day)
Deadlift
3x5

Wod (workout of the day)
10 min amrap:
5 push ups
10 squats
15 v ups

2010-08-11T11:11:00.000-07:00

sorry for late post

front squat
5-5-5
press
5-5-5

thats all so go heavy! warm up we with approximately 3 sets of lighter weight, more reps to get ready for the 3 sets of 5. post the loads in comments.

2010-08-09T06:38:00.000-07:00

Warm up
600m run
2 sets of:
16 Walking lunges
8 Walkouts

5 sets of:
20 unbroken db swings
Rest 30s
20 v ups
Rest 1 min

L Sits
3x1 min

2010-08-06T05:57:00.001-07:00

wod
20 min amrap:
20 one arm dumbell walking lunges 53/35/25
20 swings 53/35/25
20 one arm dumbell walking lunges 53/35/25
20 push ups (Games style) hand must come off ground with chest on ground at bottom

2010-08-04T05:50:00.000-07:00

20 minute amrap:
800m run
50 v-ups

post total rounds in comments

2010-08-02T08:17:00.001-07:00

choose a variation of the handstand push up and the l pull up that is safe and appropriate for your skill and strength level. If you cannot do any pull ups, do recline pulls or even jumping pull ups.

wod
fFor Time:
15 Handstand Push-ups
1 L Pull-up
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Post total time.

2010-07-30T06:18:00.000-07:00

for time:
lunge 400m

post time in comments

2010-07-28T04:33:00.001-07:00

Be warned that your decision to take supplements can be risky. The NCAA has strict policies regarding circumstances in which athletes test positive for banned substances. Do your homework and do not risk your eligibility. Read more HERE

15x100m sprints
do one rep every minute on the minute. Rest the remaining time of the minute. For example, if it takes you 20s to run 100m, you have 40s to rest.

2010-07-26T05:39:00.000-07:00

wod
3 sets of:
max strict pull ups minimum of 8
5 pistols each leg
alternate exercies with 1 minute rest after sets

For Time:
800 m Run
50 Ring Dips/abar dips,, reverse dip ring push ups or push ups. whichever one you can do or have equipment for
800 m Run
50 Dumbbell Swings

Post reps total time.

2010-07-23T06:12:00.001-07:00

Stretching??? PNF Stretching!!

15-12-9
Dumbell Thrusters
Burpees

I am often asked about supplements. So I have teamed up with Advocare to get you guys the best product available. They use a company called informed-choice to test the products to ensure they comply with NCAA drug testing policies! Click HERE to find out more!

2010-07-19T03:57:00.001-07:00

what about recovery?

wod
front squats
5-5-5
between sets, do handstand holds for 1 min

for time:
600m run
7 rounds of:
5 One arm sdhp each arm
5 One arm snatch each arm
5 One arm overhead squat each arm (hand touches ground)
600m run

2010-07-16T06:06:00.001-07:00

back squats
1-1-1-1-1

3 rounds for time:
5 handstand pushups
10 box jumps
15 dips/ reverse dips (look it up)

2010-07-14T04:57:00.001-07:00

please consider getting a jump rope that we can make the appropriate length for you. They are around $10-$15. HERE is a link for MuscleDriver. They have a variety of ropes. I suggest the Ultra Speed Cable Jump Rope or the Championship Freestyle Jump Rope.

Many of you have inquired about supplements. Therefore, Elite CrossFit has teamed up with Advocare to provide our athletes with the best supplements on the market. As most of you know, we recommend a multivitamin, an antioxidant and Omegas. Advocare supplements are guaranteed to of the purist of ingredients and have been tested by Informed-Choice to ensure the comply with NCAA rules. you can find out much more HERE about these performance enhancing supplements.

wod
bench press
3-3-3-3-3

20 min amrap:
800m run
20 pull ups

2010-07-12T03:36:00.001-07:00

wod
strict pull ups
3x max reps

for time:
200m swim
25 burpees
200m swim
25 burpees
200m swim

2010-07-09T03:32:00.001-07:00

importance of fish oils. Are you taking them?

Have you gotten a jump rope? Please post that you have!

wod
run or row 5K

2010-07-07T03:54:00.001-07:00

Are you taking your multivitamin, antioxidant, and Omegas? If not, why? If you're not, the you better start. These should be commonplace to your diet.
Read up on the benefits of:
multivitamin
antioxidant
Omegas

wod
overhead squat
3-3-3
front squat
3-3-3
back squat
3-3-3
then
25 unbroken burpees

Post loads in comments

2010-07-05T05:12:00.001-07:00

10 Worst Diet Mistakes

wod
6 200m run
rest 2 minutes between

then
10 minute amrap:
1 burpee
7 handstand push ups
7 box jumps
6 db/kb snatches ea arm

2010-06-30T05:42:00.000-07:00

20 min amrap:
20 db swings unbroken
20 push ups unbroken
20 wall ball unbroken (if you don't have a medicine ball, do db thrusters)
unbroken means just that. You must perform all 20 reps without stopping. If you cannot do 20 reps, rest until you can!

2010-06-28T03:12:00.001-07:00

for time:
200m run
30 burpees
400m run
20 burpees
600m run
10 burpees

2010-06-25T09:04:00.000-07:00

of:
max pull ups minimum 8 assisted if needed
1 min rest
max push ups minimum 10
2 min rest
repeat beginning with pull ups

For time:
lunge 400m

2010-06-23T07:16:00.000-07:00

wod
800m run
50 v up

post time in comments

2010-06-21T08:25:00.000-07:00

Back squats
5-5-5

15 min amrap:
10 Recline pulls
10 push ups
10 Box jumps

2010-06-18T06:24:00.000-07:00

Pull ups of any kind
3 x max reps

wod
for time:
25m swim
25 push ups
50m swim
50 squats
75m swim
75 v ups
75m swim
50 squats
25 push ups
25m swim

post reps and time in comments

2010-06-16T04:37:00.000-07:00

wod
for time:
400m run
30 burpees
400m run
30 pull ups
400m run
30 push ups
400m run

2010-06-14T04:57:00.000-07:00

Push Press
5-5-5

As many rounds as possible in 12 minutes of:
5 Handstand Push-ups
10 Box Jump (20 in.)s
15 Air Squats

if you cannot do standard handstand push ups, do them with your feet or knees on a bench for support.

post loads and total rounds in comments

2010-06-09T03:57:00.000-07:00

What combination of energy systems does your sport demand??

LIKE WHAT I'M SEEING BUT NO LEG PRESS!!! TRY AND DO SOME FORM OF WEIGHTED SUATS:)

for time:
wod
100m swim
50 v ups
100m swim
50 push ups
100m swim
50 air squats
100m swim

post time in comments

2010-06-07T06:23:00.000-07:00

To learn more about the benifits of the Olympic Lifts, read HERE

wod
overhead squats
5-5-5-5-5 (try to increase the load/weight every set)
between sets, complete 20 v ups

5 rounds for time:
10 handstand push ups
20 air squats

post loads for overhead squats and time for wod in comments

2010-06-04T07:08:00.000-07:00

I'm not seeing the posts that I want. Where is everyone???

wod
15 min amrap:
5 handstand push ups (modify as needed)
10 lunges (5 each leg)
15 pull ups (jumping if needed)

Great article on fitness. "What is Fitness?" Great definitions that are clear. If it's not observable, measurable, and repeatable it's worthless information.

2010-06-03T08:58:00.001-07:00

run or row 5K

post time in comments

2010-06-01T03:11:00.000-07:00

800m run
25 dips or reverse dips
10 burpees
15 dips reverse dips
15 burpees
10 dips reverse dips
25 burpees
800m run

do reverse dips as an easier alternative to dips

post time in comments

2010-05-28T05:21:00.001-07:00

BUY YOURSELF A JUMP ROPE! A SPEED ROPE IS DESIRABLE AND LESS THAN $15!!!

wod
50 ring push ups OR WITH FEET ON A BENCH
then

4 rounds of:
30s handstand hold
200m run
30s l sit
200m run

then 100 v ups

NOT FOR TIME BUT SHOULD TAKE LESS THAN ONE HOUR. POST QUESTIONS OR COMMENTS ABOUT WORKOUT

2010-05-26T03:33:00.000-07:00

please review video for these movements if you are unsure.

swod
handstand hold
3x max time

deadlift 4x5

press
4x5

wod
2 mile run for time

2010-05-25T07:38:00.000-07:00

Rest Day
be active but no weights.

WOD will be up early tomorrow morning

2010-05-24T03:22:00.000-07:00

to stretch or not to stretch...

skip push up and v up warm up

swod (strength workout of the day)
overhead squats
3x10

weighted or strict pull ups
3xmax

rest as needed between sets

wod
for time:
3 rounds for time:
800m run
50 v ups

2010-05-21T03:46:00.000-07:00

for warm up only do monostructural portion. Run, row, bike, etc.

wod
20 minute amrap (as many rounds as possible) of:
5 pull ups
10 push ups
15 squats

post total rounds in comments

2010-05-20T05:17:00.000-07:00

Rest Day

homework assignment

Read this article HERE on hydration and sports performance. This is a great article although I'm biased. The author was my professor and advisor at UT. Don't feel bad if you only read the intro and the summary. That's about all you need to know:)

Post comments and questions as well as a food log for today including the amount of water you drink. There is no pass or fail on what you eat. I will give you some advice and input if needed. The only fail is not posting.

2010-05-19T04:24:00.000-07:00

Skip the V Up/ Push Up portion of the warm up.

please go purchase yourself a jump rope. you can get a really good one HERE. You can also get a less expensive rope at target or wal mart. It doesn't really matter. The lighter the better.

handstand holds using a wall for balance or free standing
3x max time

pull ups or pulldowns with 65% of BW
3x10

wod
4 rounds for time:
400m run
25 Vups
15 Push ups
10 Squats

Post time of handstands, weight if doing pull downs and time to completion for wod in comments.

2010-05-18T05:05:00.000-07:00

no weights day. however, be active. ride a bike, get in the pool, drill.

remember to post accurately. FYI, the bar is 45lbs so when posting, add the weights on each side and the bar for a total weight:)

only four athletes posted scores. let's communicate with the other athletes to do so

2010-05-17T05:18:00.000-07:00

Deadlift
3x10

Press (the first movment in the vidoe clip)
3x10

Back Squats
3x10

post loads in comments

2009-08-12T08:20:00.001-07:00

for time:
100 pushups
100 v ups
100 lunges (50ea leg)

2009-08-10T07:36:00.000-07:00

wod
for time:
100 burpee to jumping pull ups

2009-08-07T07:36:00.001-07:00

wod
3 rounds for time:
800m run
50 v ups

2009-08-05T04:43:00.001-07:00

wod
10 rounds for time:
10 pull ups
10 lunges each leg

2009-08-03T06:38:00.000-07:00

Wod
15 min amrap:
150m swim
15 v ups
15 burpees

2009-07-31T05:53:00.001-07:00

Run or Row 5K
Post time in comments!

2009-07-29T06:24:00.001-07:00

WOD
Strick Pull Ups
3-3-3-3-3-3-3
rest 3-4 minutes between sets

For Time:
21-15-9
DB Swings
Burpees

2009-07-27T07:51:00.000-07:00

WOD
For time:
200m swim
5 db or mb swings
20 pushups
150 m swim
10 swings
15 pushups
100m swim
15 swings
10 pushups
50m swim
20 swings
5 pushups

2009-07-24T07:57:00.000-07:00

WOD
3 rounds for time:
swim 25m
25 pushups
swim 50m
25 v ups
swim 75m
25 squats

2009-07-22T11:53:00.000-07:00

A lil fun!
Turkish Get ups
After your warm up

4 sets of 5 each side alternating sides
try and increase the weight each set.
This is not for time. Go slow and pay attnetion to strict form. Work those shoulders and watch the video clip!!!

Post load for last set in comments

2009-07-20T07:17:00.000-07:00

Run or Row 1 mile
100 Push Ups
150 V ups
Run or Row 1 mile

2009-07-17T05:41:00.000-07:00

For Time:
100 Burpees!

2009-07-15T07:40:00.001-07:00

WOD
10 rounds for time:
10 Pullups (any way you can get that chin over the bar!)
10 Push Ups

2009-07-13T09:39:00.000-07:00

For Time:
21-18-15-12-9-6-3
Front Squats
Weighted Sit Ups

Pick a weight that is tough but doable and post time in comments!

2009-07-10T07:04:00.000-07:00

WOD
Overhead Squats
10-10-10-10-10

Post weight of each set in comment! Start light and try to increase!

2009-07-08T09:57:00.001-07:00

WOD
5 Rounds for time:
50m swim
20 pushups
20 V ups

2009-07-06T07:14:00.000-07:00

WOD
15 min AMRAP (As Many Rounds As Possible)
5 jumping pull ups
10 push ups
15 squats

Post rounds in comments!

2009-07-01T08:20:00.000-07:00

WOD
5 rounds For Time:
30 Low Back Extensions
25 Sit Ups

http://www.youtube.com/watch?v=Dx862hgQ0o4

If you do not have these pieces of equipment, you can use a stability ball.

2009-06-29T04:21:00.000-07:00

WOD
100 Pull Ups for time using a jumping pull up, kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.

2009-06-26T04:04:00.000-07:00

Emily demo-in a sweet V Up!

Again! If you are not posting your results in th coments, you did not do the WOD!

WOD
3 rounds for time:
Run/Row 800m 50 V Ups

2009-06-24T08:43:00.000-07:00

WOD DEADLIFTS!!! Just grab a stick or broom and practice! Below is a video for you to watch. 3 sets of 15 with the stick. Tell me what you think in post after your WOD results.
NO WARM UP ACCEPT FOR RUN/ROW/RIDE
WOD
15 rounds for time:
5 Jumping Pull Ups
10 Push Ups (chest and chin MUST touch the ground)
15 V-Ups

2009-06-22T08:39:00.000-07:00

20 min AMRAP (as many rounds as possible):
50m Swim
25 squats

Please watch this video! We will be doing this in Fall so be ready for progression intro!!

2009-06-19T13:01:00.000-07:00

WOD
For Time: Post Time in Comments
Run or Row 5k (do not do warm up run/row/ride)

2009-06-17T08:08:00.000-07:00

For Time:
15 min AMRAP (as many rounds as possible)
5 Pushups
10 Squats
15 Sit Ups
Post total rounds in comment

2009-06-15T05:56:00.000-07:00

WOD
3 Sets of:
20 Pulldowns
20 Low Back Extensions
Plank for max time

Rest 60s between sets. Yes this is or should be easy but with warm up should be reasonable first day:)