MetCon / Strength & Power / EliteTraining Camp 11.15.12

Tom working hard to keep up with Lucerne on Double Unders


5:00 Pull up Technique Work

For total time:

21-15-9 reps of:
Squat Cleans (115/85#)
Body Rows

immediately followed by a 1000 m. Row

Strength & Power:

Clean & Jerk: 5-5-3-3-1 work up to 80%
Back Extensions: 3 X 10
3 rounds for total time:
Row 500 m.
Rest 1:00

Elite Training Camp:

DB Thruster
AbMat Sit Up

MetCon / Strength & Power / EliteTraining Camp 11.14.12


Brian, Tony and Mel relax after the “Dirty Thirty”


5 rounds of Tabata Push ups
12:00 AMRAP
6 Box Jumps (24/20″)
10 Knees-to-Elbows
16 Single arm DB Snatches (40/20# alternating)

Strength & Power:

Deadlift: 5 X 5 @ 70%
Bench Press: 5 X 5 @ 70%
15-12-9 reps for time of:
KB Swings (50/30#)

Elite Training Camp:

Back Extension
PVC Overhead Squat

New Strength Cycle Information

Get strong like Geno!

Our latest strength cycle started Monday Nov. 12th. The plan calls for a progressive six weeks that will rotate through six primary lifts over the five days of the week. Here is an example of the first two weeks:

Week 1
M: Front squat
T: Press
W: Deadlift
T: Clean & Jerk
F: Back Squat

Week 2
M: Snatch
T: Front Squat
W: Press
T: Deadlift
F: Clean & Jerk

Each day will also include other strength movements and most days will include a short MetCon workout. The rotation is designed so each athlete can get a good mix of movements even if they come in on the same days each week. For optimum results, start this week and stick with it for the duration.  We’ll be scheduling a reset week over Christmas and then starting another six week cycle after the first of the year.  As always, feedback is welcome.

MetCon / Strength & Power / EliteTraining Camp 11.12.12


The CrossFit Women’s class enjoys some post-WOD foam rolling to aid recovery.


“Dirty Thirty”

Rope climbs
Double Unders
and more…

This will remain a mystery until you come in! For all you in the early classes: NO LEAKS!

Strength & Power:

Front Squat: 5 X 5 @ 70%

Pull ups: 3 X 10 (challenging)
Push ups: 3 X 10 (perfect form: kneecaps don’t touch, chest does)

Elite Training Camp:

BW Squat
DB Press/Push Press
Pull up/Body Row


MetCon / Advanced WOD / EliteTraining Camp 11.10.12

Some serious CIRC contenders starting their training early.


HSPU work 10:00
5 Rounds for Time:
10 Body/Ring Rows
20 KB Swings (50/30)
30 Air Squats

Advanced WOD:


Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Elite Training Camp:

DB Deadlift
Push up


MetCon / Strength & Power / EliteTraining Camp 11.08.12

Hanging out during a morning workout at EAD.
SPOILER ALERT: Special workout on Monday to honor a certain EAD Trainer’s 30th Birthday!


For time:
Run 400 m.

Then 3 rounds of:
6 Clapping Push ups
8 Prisoner Squat Jumps over Sand Bag
10 Sand Bag Ground-to-Overhead

Run 400 m.

Strength & Power:

*NOTE: We’re going to start a new strength cycle Monday 11/12 for six weeks to end just before year end.

Press: 5-5-3-3-1-1
OH Plate Lunge: 3 X 2 laps (45/25#)

Elite Training Camp:

Ball Slam
Romanian Deadlift
Rotating MB Throw


Sport Drink Myths Debunked

MetCon / Strength & Power / EliteTraining Camp 11.07.12

Brigette gets extra fashion points for matching the paint scheme while performing KB swings.


15:00 AMRAP:

5 Deadlift (155/115#)
10 Toes-to-bar
15 Lateral bar hops

Strength & Power:

Deadlift: 5 X 3
DB Press: 5 X 5
15-12-9 reps for time:
Box jumps 20/16″
Decline Push ups (feet on box)

Elite Training Camp:

DB Thruster
AbMat Sit up

MetCon / Strength & Power / EliteTraining Camp 11.06.12

Saturday’s Advanced WOD class tackles the “Cross Village Crippler”


Clean and Jerk Technique and Form Work
For Total Reps of Each (2 separate scores)

5:00 Double unders
:30 Rest
5:00 Clean & push jerk (95/65#)
:30 Rest

3:00 Double unders
:30 Rest
3:00 Clean & push jerk
:30 Rest

1:00 Double unders
:30 Rest
1:00 Clean & push jerk

Strength & Power:

Hang Power Clean: 5 X 3
Front squat: 5 X 3
For time:
100 AbMat Sit ups (scale if necessary)


Elite Training Camp:

Back extension
PVC Overhead squat