Warmup
CrossFit Warmup

WOD
Ontario Sectional Workouts
1st
For time:
Row 3K

2nd
3 Rounds for time of:
10 Overhead Squats (95lb/65lb)
10 Burpees

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” 
– Yuri Vlasov, Soviet Weightlifter

Warmup
Run 1mile

WOD
AMRAP in 20min of:
15 Double Unders
12 Press (Any), 95lb
9 Sumo Deadlift High Pull, 95lb
6 Knees to Elbows

Running the Wrong Way?
By Dr. Lon Kilgore

Warmup
As needed for team contest

Team WOD
Teams of 2

1st
Squat Clean, 7rep max
***5 min time limit (total)

2nd
Team “Angie” with Pet Rock
For time:
200 Pull-ups
200 Push-ups
200 Sit-ups
200 Squats

Only one athlete can work at a time.  Each team will be given a Pet Rock (1.5 Pood Kettlebell).  The Pet Rock must not be set down throughout the entire workout.  If the Pet Rock is set down, the workout must be started from the begining.  Score part 1 and 2 separately.

Protein may strengthen your bones as well as your muscles.  In a study at the U.K.”s University of Surrey, lead researcher Andrea Darling, Ph.D(c), found that protein may increase the hormone that boosts bone mineral density.  The amount you need varies with your level of activity.  The simplest guidline: Eat some protein at every meal.  (Men’s Health 4/2010)

Warmup
8 rounds of:
max rep Double Unders in 20sec
Rest 10sec

New England Sectional WODs
Workout 1 (Saturday) “Pullin”
For time:
800 meter run
30 Snatches, 115/75
800 meter run

Workout 2 (Saturday) “Fast and Furious”
3 rounds for time of:
20 Box Jumps (24/20 inches)
20 Chest-to-bar Pull-ups
20 Wall Balls (20/14lbs, w/10 foot target)

***Try to complete both WODs.  Rest as needed between WODs.  WOD 1 should take approximately 10min and WOD 2 should take approximately 5min. 

I have begun experimenting with a new diet similar to the Paleo.  It is call The Warrior Diet.  It seems to be promising.  Check it out at http://www.warriordiet.com/index.php?option=com_content&task=view&id=24&Itemid=35

Warmup
CrossFit Warmup

WOD
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above. 
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Rest Day/Test Day/Make up Day/Skill Development

Warmup
CrossFit Warmup

WOD
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Warmup
Row 1K

WOD
By request:

For time:
100 Thrusters 95lb/65lb

***At the top of each minute you must complete 3 Burpees and 3 Knees to elbows, then complete as many thrusters as possible for the rest of the minute.  Time ends when you reach 100 Thrusters.

Optimized Post-Workout Nutrition for the CrossFit Athlete
By Chris Mason

Warmup
3rounds of:
20 Double Unders
20 Hip Ext
20 Situps
Samson Stretch

WOD
1st
Deadlift 3-3-3

2nd
4 rounds for time of:
Run 400 meters
50 Squats

“Winners make goals, losers make excuses.”

Team WOD Day.  Please arrive on the hour so we can organize teams.

Warmup As needed

Team WOD
In teams of 2:
3 rounds of:
45lb/35lb  Overhead Lunges
Pullups
Body Weight  Bench Press (female 75% BW)
20″ Box Jumps
Burpees

Each athlete will work for max reps in 1min of each exercise.  Athletes will rotate every min.  Both athletes must complete their min before moving onto the next exercise.  Only one bench per team.  Score equals teams total reps.

Weakness Bias
Training
By Dan Williams

Warmup
CrossFit Warmup

WOD
1st
Push Jerk 3-3-3

2nd
“Nate”
AMRAP in 20min of:
2 Muscle ups
4 Handstand Pushups
8 Kettlebell Swings, 1.5 Pood

***1 Muscle up=3 Pullups+3Dips

“Adversity cause some men to break; others to break records.”
–William A. Ward

Anyone that was interested in running the half Marathon, we have registration forms that need to be filled out at the gym.  You will also need a 50 dollar check for the registration cost.

Warmup
10 Ring Dips
10 Squats
10 Box Jumps, 20″
Sampson Stretch

WOD
“Badger”
3 rounds for time of:
95lb/65lb Squat Clean, 30reps
30 Pullups
800meter run

Shoulder Impingement Checklist
By Kelly Starrett

Rest Day/Test Day/Makeup Day/Skill Development

Warmup
CrossFit Warmup

WOD
For time:
Row 1000 meters
Run 1/2 mile
Row 750 meters
Run 3/4 mile
Row 500 meters
Run  1 mile
***Each run will involve an “Adam’s St.” loop.  You will take a right out of the gym and your first right on Adam’s St. each run.  The loops will go as follows: 

1/2 mile loop= Shrews. St. to Adams St. to Belmont St. to Granby St. to Shrews. St. and back to the Gym.

3/4 mile loop=Shrews. St. to Adams St. to Belmont St. to Liscomb St. to Shrews. St. and back to the Gym.

1 mile loop=Shrews. St. to Adams St. to Belmont St. around the UHAUL to Shrews. St. and back to the Gym.

All I want out of life is that when I walk down the street, folks will say, “There goes the greatest hitter who ever lived”
~Ted Williams

Warmup
As needed for Contest

Contest WOD
“DT”
Five rounds for time of:
155lb/105lb Deadlift, 12reps
155lb/105lb Hang Power Clean, 9reps
155lb/105lb Push Jerk, 6reps

Rebuilding Khalipa: Part 1
By Kelly Starrett