The Academy’s Training:
TEAM 1:
“DT”
Followed By:
Press 95%x3×3
TEAM 2:
“DT”
Followed By:
Press x3×3
Back Squat x3×3
TEAM 3:
“DT”
The USAW Team’s Training:
2 Position Snatch 70%x2×5
Snatch Pull 86%x3×5
Snatch Push Press 71%x4×5
Back Squat 75%x3×5
The Masters Training:
Squat x3×3
Followed By:
For Time:
20 Wall-Balls
20 Walking Lunges
20 Box Step-Ups
200m Sprint
Post Thoughts To Comments…
Somewhere, someplace, sometime, someone’s life WILL depend on you!
Don’t F__K It Up…
The Academy’s Training:
TEAM 1:
Burgener Warm-up
Skill Transfers
Snatch 90%x2×3
Followed By:
Max BW OHS
TEAM 2:
Burgener Warm-up
Skill Transfers
Snatch x2×3
Weighted Pull-up x5×5
Followed By:
Max BW OHS
TEAM 3:
20×100m Sprints
Rest Interval = 60 Seconds
Post Thoughts To Comments…
In Honor Of Academy Members LA Bill Prentice And Denise Weaver, The Academy Will Be Presenting The “Race Across The Sky” Documentary Of The Epic 2009 Leadville Trail 100 Mile Mtn. Bike Race This Saturday Night At 6pm…
Please Feel Free To Bring Food And Drinks For The Movie Night…You May Also Want To Bring Fold-Out Chairs, Blankets, Pillows, Or Other Comfort Items…
Both LA Bill And Denise Won The Lottery And Will Race This 100 Mile Course On August 14th, 2010. Imagine An Entire 100 Mile Mtn. Bike Race Above 10,000ft…
Just Epic…
Please Come Out Saturday Night To Celebrate Last Year’s Race And Watch Tour De’ France Winner Lance Armstrong Tackle This Course In The Documentary…
RSVP In Comments…
The Academy’s Training:
TEAM 1:
Back Squat – Heavy Single
Followed By:
3RFTO:
15 GHD Hip Ext.
15 HKE
TEAM 2:
Back Squat x3×3
Weighted Dip x5×5
Followed By:
3RFTO:
15 GHD Hip Ext.
15 HKE
TEAM 3:
3 RFTO:
15 DB Thrusters (40/30)
15 Box Jumps
200m Sprint
The USAW Team’s Training:
2 Position Clean 70%x2×5
Snatch Deadlift 95%x3×4
Front Squat
70%x3×3, 75%x3×2
Followed By:
3RFTO:
20m Farmers Walk (40/30)
20m DB OH Walk (40/30)
15 Pull-ups
Post Thoughts To Comments…
The 2010 So. Cal 200 Mile RAGNAR Course Is Behind Us…All 4 Academy Teams Were Exceptionally Successful In Achieving What They Set Out To Accomplish…Some To Finish, Some To Race, But All To Have Fun…
In The End…CLICK HERE For Results
Here Are The Academy Teams (In RED) Ranked Among A Few Other Local Teams (282 Total Teams):
#1: TEAM Pound Sand: 27:41:57 21st Overall, 7th Place Open/Mixed (151 Total)
Dalton Hotshots: 28:06:47 28th Overall, 3rd Place Male/Pub. Ser. (8 Total)
San Diego Anaerobic Endurance: 29:09:04 52nd Overall, 11th Place Male/Open (49 Total)
SoCal Lulumon: 29:33:34 60th Overall, 1st Place Female/Corp. (2 Total)
CrossFit Monrovia: 29:35:10 61st Overall, 23rd Place Open/Mixed (151 Total)
Pasadena Pacers: 29:44:50 65th Place Overall, 26th Place Open/Mixed (151 Total)
#2: Dodekatheon: 31:19:42 126th Place Overall, 15th Place Mixed/S.Masters (21 Total)
#3: The Pirate/Ninja Alliance: 31:30:48 140th Place Overall, 55th Place Open/Mixed (151 Total)
#4: Double Secret Probation: 34:21:49 225th Place Overall, 41st Place Open/Male (48 Total)
The Academy Will Again Build At Least 4 Teams To Head To The Valley Of Fire-Vegas In October…Who Is In?
One Of The Strong, One Of The Few, One Of The Only CrossFit Women To Compete At Aromas 2009…Taken…Too Soon
You Will Be Missed Young Lady…
Amanda Miller…July 16, 1985 – April 23, 2010
In Memory Of…Watch This Please, CLICK HERE
Or…
Read Her Last Few Blog Posts…Click HERE Please
Post Thoughts And Condolences To Comments
The Academy’s Training:
TEAM 1:
Deadlift: Test For Max
Followed By:
Athletic Skills Chart Work
TEAM 2:
Deadlift: Test For Max
Press x3×5
Followed By:
Athletic Skills Chart Work
TEAM 3:
“Test Out”
On The Athletic Skills Chart
The USAW Team’s Training:
Power Snatch 70%x3×5
Jerk 73%x3×4
Clean Pull 88%x3×3
Back Squat
70%x3×2, 75%x2×3
Planks 3xMax Front/Side
Academy Masters:
Burgener Warm-up
Skill Transfers for Snatch x3×1
Followed By:
Athletic Skills Chart Work
Post Thoughts To Comments…
As For The Weekend:
1st Place: TEAM Pound Sand: 200 Miles Done…VEGAS RAGNAR October 22nd-23rd Here We Come!
2nd Place: The Pirate/Ninja Alliance…Swashbuckling And Nun-Chucking Their Way To Silver…
3rd Place: The Dodekathalons…Champions From Start-To Beer-To Finish
As For 4th Place…”Double Secret Probation”
Jim? Where Are You? Didn’t You Start At 7:30am…
Jim….
I’m Kidding…Jim’s Team Did A Great Job…BUT I Don’t Have His Team Photo Yet…
Post RAGNAR Stories Of Success And Failure To Comments…
Good morning…Yup, You Guessed It. While You Slept We Have Still Been Running. We Are Over Halfway And Should Finish Soon…Check The Blog Often For Updates Or Check Our Academy Facebook For Photos…
Seeing As How We Are CLOSED For The Next Two Days To Run 200 Miles, I Thought I’d Give You A Bit To Learn About RAGNAR…
Ragnar was a 9th century Norse King. He was a pirate, a raider, a conqueror, an explorer, and a wild man. The tough, fearless, rugged attributes of this Norse King are shared by all who participate in a Ragnar Relay. In much the same way, a Ragnar Relay provides runners the freedom to roam, to explore – a free-spirited curiosity to get out there and experience outdoor adventure. And maybe even to conquer. And though tough or rugged may not perfectly describe you, these attributes become a goal – something to strive for.
In a Ragnar Relay the wild nature of this Norse King is embraced by many participants. Participants who aren’t afraid to paint their van plaid, to bring along their own hair band, to join together in yelling as they cross the finish line. You may think that you are not one of them, but you are. Everyone has a wild side and nothing brings it out of you like a Ragnar Relay.
Long live the Ragnar in us all!
The Academy’s Training:
TEAM 1:
Press 90%x3×5
Followed By:
For Time:
200m Sprint
20 Weighted Sit-ups
400m Sprint
40 Weighted Sit-ups
TEAM 2:
Press x3×5
Back Squat x3×5
Followed By:
For Time:
200m Sprint
20 Weighted Sit-ups
400m Sprint
40 Weighted Sit-ups
TEAM 3:
7 RFTO:
7 DB Push-Press (40/30)
7 Box Jumps
7 Burpees
The Racing Rouge:
10×100m
100% Effort
2 Min. Recoveries
NO PENALTIES.
Post Thoughts To Comments…
A young man was heard to say
“No matter what I do, my legs won’t grow!”
He tried leg extensions, leg curls, leg presses too
Trying to cheat, these sissy workouts he’d do!
From the corner of the gym where the big guys train
Through a cloud of chalk and the midst of pain
Where the big iron rides high, and threatens lives
Where the noise is made with big forty-fives
A deep voice bellowed as he wrapped his knees
A very big man with legs like trees
Laughing as he snatched another plate from the stack
Chalked his hands and monstrous back
Said, “Boy, stop lying and don’t say you’ve forgotten!
Trouble with you is you ain’t been SQUATTIN’!”
Who Wrote It?
The Academy’s Training:
TEAM 1:
Burgener Warm-up
Skill Transfers
Snatch – Heavy Single
Followed By:
Max ¾ BW OHS
TEAM 2:
Burgener Warm-up
Skill Transfers
Snatch 1×3
Weighted Pull-up x5×5
Followed By:
Max ¾ BW OHS
TEAM 3:
For Time:
Run 400m
20 OHS @ 45lb Bar
20 Pull-ups
Run 800m
20 OHS @ 45lb Bar
20 Pull-ups
Run 1 Mile
The USAW Team’s Training:
Muscle Snatch
65%x5, 70%x4×2, 75%3x
2 position Clean (Floor, Mid-thigh)
77%x2×2, 81%x2×2
Snatch Deadlift 105%x5×5
Front Squat
80%x4×3, 85%x4×2
Followed By:
500m Row, 20 HSLR
400m Row, 15 HSLR
300m, 10 HSLR
Master’s Training:
Dynamic Warm-up
Squat x3×3
Followed By:
AMRAP In 15:
10 Box Jumps
1 Set Of Suicides
5 KBS @ 45/25
Post Thoughts To Comments…
As A Reminder…
4 Full RAGNAR Teams…That’s Right Over 50 CrossFitters, Bootcampers, Rouge Racers, Friends And Family Will Be Heading Out To Ventura To Knock Out A 200 Mile Race…
PLEASE NOTE: There Is NO Friday Bootcamp, CrossFit, Or USAW Practice…As Well There Is NO Saturday CrossFit, Cherry Class, Or USAW Practice
There IS Still Mt. Wilson Trail Race Practice Saturday Morning At 7am At Eaton Canyon…PLEASE Make Sure That You Let Everyone Know To Meet @ Eaton Canyon So That You Are Not Standing Around Waiting…
Who Will Take The Win?
“Double Secret Probation” – 7:30am Start
“Pirate Ninja Alliance” – 10:00am Start
“Dodekatheon” – 10:00am Start
“Pound Sand” – 12:00pm Start
Post Thoughts, Wagers, Or Well-Wishes To Comments…
The Academy’s Training:
TEAM 1:
Back Squat 95%x3×3
Followed By:
50-25-50
Push-up
Ab-Mat Sit-up
TEAM 2:
Back Squat x3×3
Weighted Dip x5×5
Followed By:
50-25-50
Push-up
Ab-Mat Sit-up
TEAM 3:
2 RFTO:
1000m Row
35 Pull-ups
35 Wall-Balls
The USAW Team’s Training:
Power Clean + Clean 75%x4
Snatch Balance
70%x3, 75%x3×2, 80%x3×2
Push Press 82%x4×5
Followed By:
3RFTO:
10 TGU (5/Side)
15 Pull-ups
The Racing Rouge:
3 x 1 mile (2 min rest).
#1: RPE 15
#2: RPE 17
#3: Time Trial
Post Thoughts To Comments…
Reality Courtesy Of Life As Rx…
Quick…First Thing That Pops In Your Head When You Think Of Pain?