Monday, October 31, 2011

Oct 31, 2011 WOD


Snatch Progressions....followed by 3,3,3,3 Squat Snatch

Metabolic conditioning:

10 x 100m "tempo runs"

a good goal on these is to finish the first 4 about 20 sec or under, and the last 4 around 15 sec. NOT an all out sprint.

Saturday, October 29, 2011

Saturday WOD

Strength Day -

Deadlift 10-8-6-4-2
  • Sumo Deadlift
  • Regular (clean grip)
  • Snatch grip
Press 10-8-6-4-2
  • Standing barbell press
  • push press
  • split jerk

Friday, October 28, 2011

Oct 28, 2011 WOD


Five rounds, time each round. Rest precisely three minutes between rounds

20 pullups
30 pushups
40 situps
50 squats

Note: When comparing times, make sure you take into account the 3 min rest between rounds!

Thursday, October 27, 2011

Oct 27, 2011 WOD


Double Unders-
  • beginner, work on technique, perfect singles
  • intermediate 1: do 50
  • intermediate 2: do 100
  • advanced 1: do 150
  • advanced 2: do 200

Run 1 mile for time


Take the time to do the following 4 stretches thoroughly after the run
  1. Pigeon
  2. 1/2 kneeling hamstring
  3. calf/achilles
  4. 90/90 stretch

    Tim, Donnie, Tim G all did "Murph" with 20# vest.

Wednesday, October 26, 2011

Oct 26, 2011 WOD


Front Squat 3,3,3,1,1,1


100 KB Snatches for time 53/35 (50 L, 50 R, partition as desired)

Tuesday, October 25, 2011

Oct 25, 2011 WOD

Skill Work:
Snatch Progressions

"Street Brawl" (fight gone bad style)

Three 5 minute rounds. Five exercises, one minute each for max reps, followed by one minute rest.
  1. Sandbag pull 50#
  2. feet anchored situps
  3. pullups
  4. ring pushups
  5. run 250m
Notes: Finishing the run in less than one minute earns you 10 points.

The sandbag pull should be exactly 50 ft, and each completed 50 ft pull earns you 6 points

Monday, October 24, 2011

Oct 24, 2011 WOD

1/2 Kelly

Two rounds:

500m run
40 wall ball 20/14
40 box jumps 24/18

Scaling options 1:  30 wall ball 10#, 30 box jumps, 12” box
Scaling options 2:   25 wall ball 6#, 25 box jumps, 8” box

Friday, October 21, 2011

Oct 21, 2011 WOD


Standing Press 3,3,3,1,1,1



15 min amrap

5 deadlift 225/145
7 pullups
9 box jumps 24/18
11 slamball 10#

Thursday, October 20, 2011

Saturday WOD - B4B

Barbells for Boobs at CrossFit Metro 361!

CrossFit Metro 361 is located in downtown Corpus Christi at 420 Starr St. It's above Axis tatto and near the corner of Chaparral & Mesquite.

Be there at 11am and since I'm not running the show I can't say with precision exactly when things will get underway, but I wouldn't expect it to take long.

Should be a fun time, a good experience, some good community involvement, and of course a great cause.

If you haven't signed up already please do so now by visiting, and selecting CrossFit Metro 361.

Oct 20, 2011 WOD

Warm-up with series of clean progressions

Using approx 80% 1rm, do 5 squat cleans the 1st minute, 4 the second, etc....down to one. Begin again at 5 min and repeat.

Scaling option 1: Use 70% 1rm
Scaling option 2: Use 65% 1rm

Don't know your one-rep max? Go by feel. Use a very challenging weight.

Wednesday, October 19, 2011

Oct 19, 2011 WOD

5 rounds:

15 - 53# KB swings
100m sprint
10 t2b

Scaling 1:
4 rounds
12 - 45# kb swings
100m run
10 hanging knee raises

Scaling 2:
3 rounds
10 - 35# kb swings
100m run
20 situps

Tuesday, October 18, 2011

Oct 18, 2011 WOD


900m run
60 hands off pushups
600m run
40 h.o. pushups
300m run
20 h.o. pushups

scaling option 1:
600m run
40 h.o. pushups
300m run
30 h.o. pushups
300m run
15 h.o. pushups

scaling option 2:
300m run
20 modified pushups (hands elevated on barbell in rack)
300m run
20 pushups
300m run
20 pushups

Monday, October 17, 2011

Oct 17, 2011 WOD

Double unders-
advanced - 100 unbroken x 3
intermediate- 50 unbroken x 4
beginner - get 100 du's, in unbroken sets of 10

Weighted pullups 7,7,5,5,3,3

Saturday, October 15, 2011

Saturday WOD

Five Rounds:

100 ft of lunges
30 KB Snatches (15 left, 15 right, no partitioning)
200m sprint

Friday, October 14, 2011

Thursday, October 13, 2011

Oct 13, 2011 WOD


Back Squat, 5 x 4

High bar position, deep squat, rise 1/4 of the way back up, return to bottom, then drive out.

Use somewhere around 50% of your max. Some may use significantly less than that.


Escalating Intensity..revisited.

12 min amrap

Do 1 rep of each, 2 reps of each, 3 reps of each, 4 reps of each, then 5 reps of each, then start back over at 1.

75# hang power snatch
body row

Wednesday, October 12, 2011

Tuesday, October 11, 2011

Oct 11, 2011 WOD

Five rounds for time:


*the only athletes who should be calling it rx'd are those who go head to floor on every rep. If you do anything short of that, it's perfectly ok, just indicate that for the record.

Monday, October 10, 2011

Oct 10, 2011 WOD

Run 5k

I know a lot of you will read this and groan, or decide to skip today's workout. Let me give you a few reasons not to do that. CrossFit is effective because it provides a very broad stimulus. Endurance training may not be the bulk of our training, but it is occasionally necessary and vital. Maybe you figure, well running is something I can do on my own, I don't need to visit the gym for that. Well if you are making that argument, then let me know when you run the 5k and your time as well. That argument is only valid if you actually get out and do it. Finally, by getting into the gym as a group, and doing this with your trusted peers, people you've gone into battle and suffered with before, you will push yourself harder and perform far better than if you went out and leisurely did this on your own. That's true no matter how hardcore and intrinsically driven you may be. You'll always outdo yourself in the company of trusted peers, or in the name of competition.

Let's get a good showing for this, get out and make it fun. The route is easy to follow and is exactly 3.1 miles. Remember, you can scale this also. Not feeling like you're up for the full deal yet? Run 1/2 of it. Walk and run, you have an entire hour. You could easily walk 3.1 miles in about 45 min at a fairly easily pace. I would rather you do that and run here and there when you feel like it. This has value, don't be afraid of it, let's do this.

Coach Tim

Sunday, October 9, 2011

Olympic Lifting Seminar with Chad Vaughn

If you missed this, you missed a great seminar. You might want to make a point to make it to the next one. The information and quality of coaching was outstanding. Safe to say everyone who attended came away with lots of stuff to work on and improve. Working with an athlete of Chad's caliber was an amazing experience. Chad is not only an elite athlete, he's also a great communicator and an excellent coach. Everyone got lots of time on the bar and lots of evaluation of movement details and mechanics. Personally, I feel this will definitely improve my coaching skills, having watched how Chad interacts with athletes and taking away some of the cues he uses.
        I also came away with an enhanced sense of the overall athletic benefits of Olympic weightlifting. If you are an athlete who wants to improve coordination, strength, power, flexibility, and speed, you are missing a huge opportunity by not utilizing the Olympic lifts. I strongly believe that every athlete should be using them to take their game to the next level.

Saturday, October 8, 2011


Compare HERE

 "Street Brawl" (fight gone bad style)

Three 5 minute rounds. Five exercises, one minute each for max reps, followed by one minute rest.
  1. Sandbag pull 50#
  2. feet anchored situps
  3. pullups
  4. ring pushups
  5. run 250m
Notes: Finishing the run in less than one minute earns you 10 points. 

The sandbag pull should be exactly 50 ft, and each completed 50 ft pull earns you 6 points.

Friday, October 7, 2011

Compare HERE

5, 5, 3, 3, 1, 1

Met-con: "Spicy!"

Max burpees in 5 minutes

Thursday, October 6, 2011

Compare HERE

Smash -n- Grab"300m run
21 Dumbbell Thrusters 30/20
5 slamball
14 Thrusters
9 slamball
11 thrust
11 slam
9 thrust
14 slam
5 thrust
21 slam
300 m run

Wednesday, October 5, 2011

Compare HERE


Five rounds for time:
400m run
95# OH Squat - 15 reps

Ashlie on today's WOD....did all 5 rounds, way to go!

Tuesday, October 4, 2011

Compare HERE




3 x 3 Shoulder Press
3 x 3 Push Press
3 x 3 Push Jerk

Monday, October 3, 2011

Compare HERE

Go thru the following triplet 3x load to comments.

  1. 3-Front Squat
  2. 3-Power Clean
  3. 3-L-pullup
Conditioning: 8 x 100m tempo runs