Todays workout focused on leg and back strength conditioning. Advanced athletes can use a 20lb vest to complete this WOD.

5 rounds for time:

5 x deadlift (bodyweight)

5 x pullups

500m row

10 x box jumps (22")

Post times and loads.

Attention Mudders

Toady was a Mudder training day. To all you Mudders, if you haven't gotten wet yet I recommend it. Your shoes get heavy and theres nothing like the feeling of cold wet feet!! Its 46 degrees here, raining, and we have tons of flooding!! The running track I used today is 1.3 miles and had areas of flooding from 1 to 6 inches. I would definitely recommend a nice lite weight trail running shoe, hopefully ones with vent holes to let out the water. If you don't have any water, soak your feet and shoes with a hose and go for a run. Keep it real!!!

4 mile wet run***

"Mini Murph"

For time:

800m run

50 pullups

100 pushups

150 squats

800m run

Howdy everyone! Weathers getting nice here, been hitting alot of runs and cycling. Today I put together a sweet team version of the Crossfit "Fight Gone Bad" Set up for three team members, each member goes max for 30 seconds max and resst during his two mates work (1 minute). The goal is to reach 300 reps for each of the prescribed exercises. 1,500 sweet reps!!

Team 300

wallball (20lb) (10ft)

sumo-deadlift-highpull (75lb)

box jump (20")

pushpress (75lbs)

jump'n pullups

Keep Training Hard, Summers almost here!!!!!!!!!

Happy St. Pattys Day!

Yesterday had a 3.5 mile training run, and got bit by a dog! Awesome!!

Today's WOD

5 rounds of max reps

pullups

benchpress (bw-50lbs)

Push yourself hard through this version 0f a Crossfit Classic.

Double Triplet

Complete each triplet in twenty minutes, rest 5 minutes in between.

Reps: 22,20,18,16,14,12,10,8,6,4,2 0f:

triplet #1

single m-ball pushup

one-arm abmat situp (kettlebell)

ring rows

triplet #2

back extensions

pushpress

overhead walking lunges (25,45lb bumper)

I hit the road today for this years first bike ride. Weather is overcast and hovering around 60 degrees, not bad.

WOD

5k run or 12 mile bike ride

5 minutes jump rope

10 TGU training

4 x 400m sprints (90 seconds rest between)

for time 4 rounds of:

5 tire flip

10 box jump

20 sledge hits

7 pullups

Strength and Conditioning

Great day to get outside, we hit 60degrees here in Jersey and it was great!

WOD

1 pullup

2 sumo dl high pull (75lb)

3 pushups

4 walkn lunges (25lb bumper over head)

5 sit up

Conduct ten rounds at a quick pace adding the starting number reps per exercise to each round for each exercise. Example round #2 2 pullup, 4 sdhp, 6 pushup, 8 walkn lunge, 10 situp// round #10 will be 10 pullup, 20 sdhp, 30 pushup, 40 lunge, 50 situp

Train Hard!!!!!!

55 degrees here in South Jersey, Awesome!! Took two needed rest days, be back rocking tomorrow for another awesome day! Enjoy your weekend!!!!!!!

Run Training:

3.5 miles moderate pace

Conditioning Training:

Buy In- 300 jump rope

3 x 10 Deadlift( 70lb Kettltbell)

Work on proper form

Workload: 3 rounds for time of:

400m run

30 air squats

30 walking lunges (25lb bumper overhead)

Cashout: 300 jumprope

200 Jump Rope (or 50 Double Unders)

For Time:

8 x 400m run

rest 90 secs

Courtesy of Crossfit.com

2 x 30 overhead walking lunges (45,25)

Get'n Ready for the Mudder!!

Only 60 days until my first run at the Tough Mudder in PA. I have seven Warriors getting ready for this event. Training is starting to intensify and I'm trying to be a little more creative. Todays workout focused on several shorter runs with some core Kettbell, and body weight training placed in the middle.

1 mile warm up run

"House O' Cards"

The idea is to flip over two cards, each suit represents a different exercise, do the amount of reps per card for that exercise.

Ace's = 11 reps, Face cards = 10, all other cards = face value (Jokers = 25 Jump Squats), and doubles = 15 pullups (you may have none or many of these)

If the exercise is a single arm then split the reps in half but round to the next higher even number I.E. Ace's = 12

Spades - Half Burpees

Diamonds - Situps (Abmat, GHD, or reg. based on fitness level)

Hearts - Kettlebell C & P (Choose a med. to heavy bell)

Clubs - Kettlebell Swings (Big Bell!!)

No time limit for this training however you should work quickly but efficiently.

I finished this training with a 1.5 mile run (race pace). This race will be conducted approximately 1000 ft higher in elevation that were we train. I tried to compensate for this by utilizing a snorkel during the House of Cards portion. This was my first time trying this out and it was definitely interesting. One thing that I did notice is that for my 1.5 run, I didn't have to even think about or concentrate on my breathing. After breathing through that "Straw" for 20 minutes, my natural breathing was like instinct (which it should be). I'm going to keep experimenting with this technique and see how far I can push it. Keep Training and were still looking for donations for the Wounded Warrior Project http://www.active.com/donate/toughmuddernypawwp/RBond51

Thanks,, Bondo