“The Sissy Test”

1 Kettlebell Swing

20 Burpees

2 Kettlebell Swings

19 Burpees

3 Kettlebell Swings

18 Burpees

and so on until you reach

20 Kettlebell Swings

1 Burpee

Post time to comments.

Coach Eric’s notes:  This one has been around for a while but it’s a great WOD.  For those of you who have done it before, enjoy the suck, for those of you who haven’t done it, it’s fun I promise!  Men use 1.5 pood and women use 1 pood.

"The Gymnastics Kipping Pull-Up" with Jeff Tucker, CrossFit Journal preview video [wmv] 

Rest Day

Pick up a WOD you missed.

Clean 10x1xM.E.

Rest 5 minutes.

"Grace"

135 pound Clean and Jerk, 30 reps

Post loads and time to comments.

Coach Eric’s notes:  For the cleans, add weight each set for as long as you can. Once you’ve found a max weight see if you can hold that weight for the rest of your sets. If you have to, do some back off sets where you take a little weight off.

"Community Support: An Interview with Fast Company Magazine" with Greg Glassman, CrossFit Journal preview video [wmv] 

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Coach Eric’s notes:  If you use pushups to scale the dips, get your chest to the ground on every rep. I don’t care how long it takes!

"A Language to Diagnose: Part 1" with Kelly Starrett, CrossFit Journal preview video [wmv]    

Shoulder Press 5x5xM.E.

Rest 5 minutes.

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post load and time to comments.

"The Point of Explosion" with Coach Mike Burgener, CrossFit Journal preview video [wmv] 

Rest Day

Go back and hit a WOD that you missed

Try and get to each of the 5 posted WODs every week!

"The Lumberjack Challenge: Part 1" with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv]

Power Snatch 5x3xM.E.

Rest 5 minutes.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Post load and time to comments.

Coach Eric’s notes:  Try and go fast enough that your lungs taste like blood.  In fact, if you ever do a WOD and your lungs don’t taste like blood, do it again because you didn’t go hard enough.

Isabel, CF Trainers WOD [wmv]

For time:

50-40-30-20-10 rep rounds for time of:

Burpees

65 pound Thrusters

Post time to comments.

Coach Eric’s notes:  Thrusters are fun but only if you do them really fast.

"Coaching the Kipping Muscle-Up" with Jeff Tucker, CrossFit Journal preview video [wmv]

Rest Day

Go back and hit a WOD that you missed.

Try and get to each of the 5 posted WODs every week!

"Cindy" WOD Demo with the Again Faster Adaptive Team - video [wmv]

No rest “Barbara”

Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Post time to comments.

Coach Eric’s notes:  Three minutes rest is for suckers, tough guys (and girls) don’t wait to do the next round.

Deadlift 3x3xM.E.

Rest 5 minutes.

30 Muscle-ups for time

If you can’t do a Muscle-up yet complete as many rounds as possible in 15 minutes of:

5 Chest to Bar Pull-ups

5 Ring Dips (or ring push-ups)

Post load and time to comments.

Coach Eric’s notes:  Don’t short change your self, get your chest to the bar on your pull-ups and to the ground on your pushup. Remember, you’re training to get that muscle-up!

"The Fittest Woman in the World: Thor's Daughter" by Sevan Matossian,CrossFit Journal preview video [wmv]

“Karen”

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Coach Eric’s notes:  If one of the trainers has to tell you to go lower, you have to do 100 burpees.  There’s no excuse for that!

UFC Expo Midday Update - video [wmv] [mov] and Afternoon Highlights at the UFC Expo - video [wmv] 

Hang Clean and Jerk 7x2xM.E.

Rest 5 minutes.

Three rounds for time of:

10 Power Clean and Jerk, 135 pounds

10 Burpees

Post load and time to comments.

Coach Eric’s notes:  Burpees - chest to the ground, jump, fully open the hips and clap your hands over your head so that your upper arm covers at least a portion of your ear.

"Dedication, Determination and Perseverance" with Court McGee by Again Faster Equipment, CrossFit Journal preview video [wmv]

Rest Day

Go back and hit a WOD that you missed.

Try and get to each of the 5 posted WODs every week!

"Train to Hunt" with Dan Staton and Kenton Clairmont by Again Faster Equipment, CrossFit Journal preview video [wmv]

“Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 squats

Post time to comments.

Coach Eric’s notes:  There’s nothing worse than cutting reps short for time’s sake.  Do all the reps, do them well and walk out of the gym with your head high regardless of your time.

"A Language to Diagnose: Part 2" with Kelly Starrett, CrossFit Journal preview video [wmv] 

Back Squat 5x5xM.E.

Rest 5 minutes.

Complete as many rounds as possible in 12 minutes of:

135 pound Power Snatch, 5 reps

7 Pull-ups

Post load and time to comments.

Coach Eric’s notes:  Deep squats!!

"Great Training Meets Dot Com" with Greg Glassman - video [wmv]

Rest Day

Go back and hit a WOD that you missed

Try and get to each of the 5 posted WODs every week!

"Coaching the Muscle-up" with Jeff Tucker, CrossFit Journal preview video [wmv]

Jerk 5x5xM.E.

Rest 5 minutes.

Three rounds for time of:

100 Squats

50 Pull-ups

Post time to comments.

Coach Eric’s notes:  Burn those quads up!

"The Kipping Pull-up" with Nadia Shatila by Again Faster Equipment - video [wmv]

For time:

1000 Double-unders

Post time to comments.

Coach Eric’s notes:  30 minute cap so post your time or the amount of double-unders you completed in 30 minutes.  I can already hear the groans. Just try to get better at these. You know you need to.

"Dedication, Determination and Perseverance" with Court McGee by Again Faster Equipment, CrossFit Journal preview video [wmv] 

Power clean 8x1xM.E.

Rest 5 minutes.

For time:

50 Kettlebell Swings, 2 pood

100 Burpees

50 kettlebell Swings, 2 pood

Post loads and time to comments.

Coach Eric’s notes:  It’s so not as bad as it looks.

Interview with Chris Spealler on the 2011 Reebok CrossFit Games - video [wmv]

Rest Day

Go back and hit a WOD that you missed.

Try and get to each of the 5 posted WODs every week!

"Hitting a PR" with Coach Mike Burgener - video [wmv]

Snatch 7x1xM.E.

Rest 5 minutes.

7 rounds for time of:

115 pound Push Jerk, 10 reps

15 Pull-ups

Post loads and time to comments.

Coach Eric’s notes:  Really work on the technique of the snatch.

Rest Day

Go back and hit a WOD that you missed.

Try and get to each of the 5 posted WODs every week!

Deadlifts 5x1xM.E.

Rest 5 Minutes.

Five rounds for time of:

5 Deadlifts, 275 pounds

10 Burpees

Post loads and time to comments.

Coach Eric’s notes:  This one is from the 2008 CrossFit games.  There used to be a girl at CrossFit Mississauga that loved this WOD so much we named it after her.  It’s called Mel P.  She went hard when she did it, you should too!  Ladies use 185 pounds.

"A Language to Diagnose: Part 3" with Kelly Starrett, CrossFit Journal preview video [wmv] 

50-40-30-20-10 rep rounds for time of:

Pull-ups 

Ring Dips

Post time to comments.

Coach Eric’s notes:  I hope you don’t need your lats or pecs anytime soon.  Do the reps good!

"Effectiveness Of The Group Setting" with Greg Glassman - video [wmv]

Front Squat 7x1xM.E.

Rest 5 minutes.

For time:

45 thrusters, 95 pounds

45 Pull-ups

Post time to comments.

We used to call this the Man Fran. It hurts. Suck it up!

"Angie" Demo - Elora Cestie - CrossFit Bolton

Rest Day

Go back and hit a WOD that you missed.

Try and get to each of the 5 posted WODs every week!

"Fixing the Feet" with Coach Mike Burgener, CrossFit Journal preview video [wmv]

Ingredients:

1 can coconut milk

2 tablespoons coconut oil (added as a thickener)

3 Organic apples of your choice, (peeled and chopped)

1-2 tablespoons cinnamon

Directions:

Place all ingredients in a pot and cook until apples are softened.  Pour straight into blender or food processor and blend until smooth.  Refrigerate.

Bench Press 7x2xM.E.

Rest 5 minutes.

Complete as many Burpees as possible in 7 minutes

Rest 1 minute

Complete as many Power Clean and Jerks with 135 pounds as possible in 3 minutes

Post loads and total number of reps for both exercises to comments.

Coach Eric’s notes:  Bench press once a year whether you need it or not!

"A Language to Diagnose: Part 3" with Kelly Starrett, CrossFit Journal preview video [wmv] 

Complete 16 rounds for max reps of:

20 seconds of 95 pound Power Snatch

10 seconds rest

20 seconds of Wallball shots, 20 pound ball

10 seconds rest

Post total number of power snatches and total number of wallballs to comments. 

Coach Eric’s notes:  Try not to cry.

Interview with Annie Sakamoto - video [wmv]

Rest Day

Go back and hit a WOD that you missed.

Try and get to each of the 5 posted WODs every week!

“Fran"

Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Coach Eric’s notes:  Ok guys, lets see some PR’s, lets see some first attempts at Rx’d Fran and if you’re not quite there yet, push for the most weight and best reps you’ve ever done on this one!

"Improving Ourselves and Each Other - An Interview With Fast Company Magazine" with Greg Glassman, CrossFit Journal preview video [wmv]