Week 5, Feb 28-Mar 6

This week was Pat Rutledge's week for donation, but he didn't get back to me and left for vacation to some awesome Caribbean island for a couple of weeks, so I'll do this week in his spirit.

For those that don't know Pat, he's one of Damian's Jiu-Jitsu/Muy Thai students, and he didn't have the time or energy to complete this quarter's challenge (excuses, excuses). Plus I guess he sliced his foot open last week with his "knife embedded in cowboy boot" at work. Here is some actual footage of him hurting his foot:



Pat is in the one in the black shirt and white pants with the flowing locks. I'm not sure what Eric "Boondock" Nielson was doing there, but he's wearing the buttoned up denim shirt.

Anyways, good luck on the vacation and with the foot, Pat....here's your workout:

CF Coronadoh!

For those that are familiar with the CF Cornonado workout we do from time to time at the gym, this is a similar idea. This workout is untested, so it might be a huge pain, or it might be easier (I'm leaning towards "huge pain")

For this workout you need a constant clock or interval timer set to one minute.

The workout runs like this:

1 minute of 95#M75#F Sumo Deadlift High Pulls (SDHP)

After one minute, you do:

250m Row
10 Pull-Ups
10 Push-Ups
10 Box Jumps

As soon as the exercises are complete, begin the SDHP for 1 minute again. If you're working as a group, you start the SDHP minute when the last person finishes the other exercises. NO SANDBAGGING ON THE "OTHER" EXERCISES!!

The workout is complete when you have done 100 SDHP. Record the total number of rounds it took to complete.




Good luck!

Week 4, Feb 21-27

This week's workout is from Eric Nielson, "Boondock" from last time.

He based his workout on the "muscle group" type workouts that we used to do before our discovery of the total body assault CrossFit provides.

So without further ado:

The Globo-Gym

Round 1 (Back & Bi)
400m Row
30x Back Ext
30x Pull up
30x Renegade row (35#)
30x Ab-mat Sit up

Round 2 (Chest & Tri)
400m Row
30x Push up
30x Ring dips
30x Burpee
30x Flutter kicks (4 count = 1)

Round 3 (Legs & Shoulders)
400m Row
30x Wall Ball
30x Lunges
30x Box jump
30x GHD Sit up

Finish with:  30x Double unders

He also asked me to attach this video for motivation:

Week 3, Feb. 14-20

This week's workout is compliments of George Roscoe, who goes by the name "iheartherain".

He is an active ballroom dancer and does CrossFit to stay in shape for that.

After the first two workouts lasing longer than 20 minutes, at least this one will not last any longer than 20!

Squat, Press, Climb

AMRAP in 20 minutes of (Post rounds in comments):

10 Kettlebell/Dumbell Clean-Squat-Sots press-OHS (35/20#) each arm.
2 15' Rope climb (sub 10 towel pull-ups)
Row 400m or 10 Burpees

Here is a more detailed explanation of the compound KB motion "Clean-Squat-Sots press-OHS", it goes like this...
1) Clean Kettlebell from the ground
2) Lower into the first 1/2 of a Front Squat--stop at the bottom
3) Press the KB up to full extension--keep you eye on the prize
4) Then stand up, which is the second 1/2 of an Over Head Squat
5) Lower the weight and restart the the next rep from the ground.

I'll look for a video to explain the motion of the kettlebell, but it is very close to a thruster..except you focus on pressing the kettlebell in the squatting position.

Here's a video that is SIMILAR to George's movement. The only difference is that he has you PRESS the KB while still squatting. As an added bonus, this dude is so pumped up...WATCH OUT!!

Week 2, Feb 7 - 13

This is our first "donated" workout of the cycle, from none other than Damian Hirtz, the owner and principal masochist of CrossFit MN and Revolution Defense and Fitness.

he e-mailed me this and I replied "man, this looks tough"...His response, "Trust me, I am a professional." I said, "That is a quote from Logjammin', the porno in The Big Lebowski, and we all know how that worked out for Bunny Lebowski." He then said, "It also is the quote from the parking lot attendant from Ferris Bueller's Day Off before he takes Cameron's Dad's Ferrari."

So depending on your generation and personal preference, this workout should either make you feel like Bunny Lebowski or Cameron's Ferarri....

Pick Your Poison: Redux Courtesy of Damian Hirtz

20 Burpees

200 M RowOR 20 Double Unders

20 MB Clean Thrusters – OR 40 Wall Balls

20 Clapping Push-ups OR 50 Box Jumps

400 M rowOR 40 Double Unders

10 Bear Complex (Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk at 65# men/45# women)

5 Muscle ups OR 25 Pull ups and 25 Dips

600 M rowOR 60 Double Unders

15 HSPU OR 40 Push Press @ 50% Body Weight

20 Pistols (10 each leg) OR 30 Body Length Broad Jumps

600 M rowOR 60 Double Unders

30 Knees to Elbows OR 75 Sit ups

15 Clapping (aka flying) Pull ups OR 40 Kipping Pull ups

400 M rowOR 40 Double Unders

20 Burpees


So here's the deal. Every group that has an OR means you get to pick one or the other. The only exercise everyone gets to do is the burpees at the beginning and the end, and The Bear in the middle. NO SETTING THE BAR DOWN DURING THE COMPLEX...if you do, the rep doesn't count.

If you can't do Double Unders, 5 jump ropes=1 Double Under.

Sub anything else as needed. If you need a tip on any exercise or a substitution for something, just post in the comments below.

Good Luck!