Monday

I know I was bad this weekend, how about you? Let's clean it up with Cheyenne's Birthday WOD!

3 RFT
30 BURPEES
30 LUNGES
30 T2B

GET IT DONE!

Also, you can now check the Workout of the day @ the official Integrated Martial Arts Academy website, integratedma.com.

Saturday

Time to burn it out for the weekend, so you can relax on sunday!

15 min amrap
200m
5 power snatch
7 burpees

molon labe

Friday....

As you all know, we do a difficult wod on Fridays, usually a girl or hero...todays is:

"Elizabeth"
21-15-9
Clean 135/95
Ring dip

Get it!

A light day, for the storm to come....

3 min AMRAP: 3 power clean, 3 burpees
2 min AMRAP: 2 power snatch, 2 burpees
1 min AMRAP: 1 deadlift, 1 burpee

Cash out: 100 double unders

Monday 11.08.22

Monday is pure conditioning, thanks to the Wilson County Fair. I know you all ate fried-(insert food here)-on-a-stick plus whatever else you could find to shove in your mouth this weekend...that includes me. Own it!

10 Rounds
7 wallball
7 clapping push up
100m sprint

Go heavy, then light

Warm up with the bergener today....then get a bar and practice your push jerk.

Strength: Jerk 1-1-1-1-1...Rest 5-10 minutes
Metcon:
3 Rounds for time of:
Snatch, 15 reps @ 75#
Burpee, 15 reps

Chipper, anyone?

For Time:

800m Run
50x Jumping Squat
50x SitUp
50x Superman
400m Run
30x Wallballs
20x Burpees
10x Pullup

Enjoy!

Tuesday

Every 2 minutes for 16 minutes, complete:

1 Power Clean
3 Push Press
Max double unders

Post loads and least reps of DU to board

I'm sure everyone had a long, relaxing weekend- So I'll ease you back in with a short burst...

21-15-9
OHS
C2B

Get it!

Thursday Strength

On the minute for 15 minutes, complete the following couplet:

1 Clean
1 Jerk

You should operate above 80% of your current 1rm Clean & Jerk.

Wednesday...

Keepin' it metcon  today, get ready to go heavy on Thursday:

4 Rounds for time of:
8 reps of:
Thruster
Burpee
Power Clean
Pullup

BAM!

Tuesday 11.08.09

We are going to have a couple more metcon style workouts until about Thursday, I'm gonna throw some technique and heavy weight at you all, so get ready.

Today...

AMRAP 15
3 ring dips
9 push ups
18 double unders

Enjoy!

Monday..

We all love mondays, right?

4 RFT
400m
50 Air Squat

It's Friday, Friday, gotta get down on Friday.

Pump up the Rebecca Black, because its totally Friday. Hit this wod to her sweet jams.

For time:
Clean and Jerk 2,4,6,8,10 reps (155#)
1 round of "Cindy" Between sets

Thursday's WoD

After a heavy day and punishing your hands on the barbell and pullup bar, now it's time to punish the palms outside on the ground!

5 RFT
Box Jumps, 15 reps
25 meter broad jump
Sit Ups, 30 reps
25 meter bear crawl

ENJOY!

Wednesday

Find your max thruster in 10 minutes
Rest 5 minutes then:
5 min AMRAP
1 thruster 85% Max
5 pullups

Tuesday 11.07.02

All Bodyweight today, Ladies...

800m Sprint
Rest 5 mim
THEN:
10 RFT
15 Jumping over the bar squats,
15 Push Ups

Monday 11.08.01

Mondays are lovely, so is your workout. Kick the week off right and get after this one.

3 Rounds for time of
Squat Clean, 7 reps
400 meter run
Pullup, 21 reps

Enjoy!

Last day of the Games...

Well, it's Sunday, the final day of the CrossFit games. Watching them makes me feel like a slob. The games are an amazing spectacle of the world's most fit athletes, but is also just a tiny reason why CrossFit is so awesome. These are competitors, willing to lay their hard work and fitness on the line. CrossFit is awesome mainly because it works, and it attracts all the right kind of people. When I first saw these athletes in the games, I got a little down because I wanted to be in their shoes. I had to step back. I don't do this to compete, I do this to be the best ME I can be, both physically, mentally, and even spiritually(...if you've done the "Burping Bear" or "Stinky Pete" you can relate.)  Everyone try to relax a little today, stretch it out, and Come back and hit it HARD on Monday! I'll post your pain, er...workout for Monday shortly.

"I have bought 4-6 double cheeseburgers and thrown away the bread many times. But I think they just raised the price from $1 to $1.25. Rapists." -Mark Rippetoe

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Gymnastics Day

I'm pretty confident you all had a damn good metcon on Friday, so let's slow it down a little and work skill. Gymnastic movements seem to be a GOAT for most of us. They are a lot more important than weightlifting, but still we see so much of a barbell that these skill can easily slip by us.

For completion, but there will be a loose time limit (20 minutes)if you are pushing.

ALL MOVEMENTS AS STRICT AS POSSIBLE

10 Strict Pullups
1 min handstand hold
10 skin-the-cats (L-hang in the bottom if possible)
1 minute total L sit
10 toes-2-bar
1 minute hollow rock
10 HSPU
1 minute superman hold
10 L pullups
1 min plank
10 strict ring dips

....It may look like alot but it's only 50 total reps with 5 minutes of static holds. If you have to do one rep at a time, do it. This is all about trying and we are looking for virtuosity here.
If you are fighting through and making it count, you dont really have to stick to the time limit. I just don't want a ton of time between  sets or reps here. If there are too many people, half of you should start at the bottom and work up and the other half work from the top of the list down.
I'll be working in Savannah TN in the morning, so Fussell will be administering the pain...get after it and make it count! ENJOY!

First post!

Hello all, I'm sure you have heard by now that I will be doing your progrmming from here on, and this is the blog where all WoDs will be posted as well. In the meantime, I will actively be looking on getting a cool fancy web page and taking the steps towards growing our strength and conditioning program. Enough of that, lets get to the goods: Your workout. Since Fridays are some of our toughest conditioning days, I give you my house special, "The Burping Bear." Fridays are the days we generally look to do Hero or Girl named workouts, but this is one I've had in my pocket for some time, and I'm pretty proud of it.

The Burping Bear:
5 rounds for time
5 bear complex @ 115/75
10 Lateral Burpee to Box Jump 24"/20"
20 Kettlebell Swings 1.5/1