Top Gun Calendar

September 2010
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World-Class Fitness in 100 Words:

An excerpt from CrossFit Journal

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

■ Regularly learn and play new sports.

Thursday WOD

20 Burpees

15 HPC

15 Push Press

15 Front Squat

20 Burpees

15 Front Squat

15 Push Press

15 HPC

20 Burpees

(wts = m 95# / f 65#)

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Fran on drugs

Run 400 M (or 21 burpees)

21 Thursters (95# / 65#)

21 Pull ups

Run 250 M ( or 15 Burpees)

15 Thursters

15 Pull ups

Run 150 M ( or 9 Burpees)

9 Thursters

9 Pull ups

****  if it’s not raining – run ****

**** pull ups are STRICT pull ups – no kipping, hip drive, swinging with the bands, etc).  Straight up, straight down ****   If you can do 2-5 at a time, start without assistance, and then go to the bands.

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Wed WOD – Helen’s sister – Meghan

Wall Balls outdoors !!!

3 Rounds

400 m Run  

21 Wall Ball

12 Ring Row


Beginner 

150 M Run

15 Wall Balls

6 Ring Rows


Inter

Run 250 M

18 Wall Balls

9 Ring Rows


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Back Squat 5 x 5

Remeber – warm up correctly, go deep, use your hips to drive out of the hole.

90 % of your 5 rep max or go for your 5 rep max (if you’re new)

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“San Diego”

Named after my favorite city to live in (if I could afford it)

20 Min AMRAP


15 Ring Dips

15 Wall Ball

15 SDHP 75# / 45#

Beginners – 10 min / 10 reps each /// Intermediates – 15 Min 12 reps each


(I changed the WOD after realizing we did heavy deads just last Wed)

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Ugly Burpees

Morning crew kickin' *ss

been awhile since a WOD kicked Inchworm’s butt


21-15-9

Burpee Box Jump

Burpee Pull ups


Beginners – 12-8-4

Intermediate  16-12-8

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TGIF WOD

5 Rounds for time

5 Press @ 90% of 5 rep max

15 Ring Rows

30 KB Swings

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Bench Press day

Bench Press – Max 3 reps

then…

3 x 3 @ 90 % of your 3 rep max

finish with…

50 Push ups

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Saturday WOD = running

As I stated before, I will be involved in training for the Mpls PD Fit Team this weekend.

This Saturday, for your WOD, I want you to run 3 – 3 1/2 miles – around one of the Lakes or along the river, parkways, etc. 

TIME yourself – later in the summer we will do this again, and then in the fall.  I think you will be surprised at your drop in times during the year, even though we don’t run that far on a regular basis.

For those that have shin splints from running or can’t run that far, you can pick a shorter distance – 1 mile if you need.  If you need to walk, walk.  If you need to crawl…well, don’t – you’ll have paramedics there pretty quickly.

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Heavy Deads / Wall Balls Metcon

Way to go Ladies !!! You killed the men

5 Rounds

5 Deadlifts @ 75% max 1 rep or 85% max 5 reps

20 Wall Balls


*** Use perfect form on the deadlifts – do not speed thru them for time.  Each dead is a seperate rep = no bouncing.

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