Only those who risk going to far can possibly find out how far one can go. 
- T.S. Eliot


Warm up
10 mins work on turkish get up

WOD
Barbara
5 rounds
20 pull ups
30 push ups
40 sit ups
50 air squats
3 minutes rest each set

Warm up
Pull up negatives
low back extension
hollow rocks
snatch balance

Part 1
Power snatch 5*3

Part 2
every minute on the minute
for 12 minutes
3 clean and jerks
working up to your highest possible 3

"Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill."  
-Muhammad Ali


Warm up
2 rounds:
 air squats
 low back extension
pull up negatives
plank to push up

Part 1
7*3 Deadlift

Part 2
21-18-15-12-9-6-3
Sumo deadlift high pull
each round do 12 sit ups and 10 push ups

Workout 3 for 6/25/12

"Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure."
- Thomas Alva Edison


Warm up
walking lunges
pull ups
hollow rocks
rear delt flies

Part 1
Max Effort BP*3

Part 2
3-2-1
3 minutes max effort:
Row
Jump Rope Singles or Doubles
1 minute rest
2 minutes max effort:
Row
Singles or doubles
1 minute rest
1 minute max effort
Row
Singles or doubles

Workout 2 for 6/25/12

“The trials and adversities of life will squeeze you under pressure. What ever is rooted inside of your soul, will be released in these times.”
-Arthur J Robinson Jr.

Warm up
burgener warm up

Part 1
Power clean and hang power clean

Part 2
30 Air squats
30 sit ups
200m run

Workout 1 for 6/25/12

Life is an echo. What you send out- you get back. What you give- you get.
Anonymous


Warm up
L sits or tucks
snatch balance with PVC
low back extension
rear delt flies

Part 1
5*3
Push Press

Part 2
12 minute amrap
2 boxjumps
2 burpees
2 hand release push ups

4 boxjumps
4 burpees
4 hand release push ups

6 boxjumps
6 burpees
6 hand release push ups.......
as high as you can go in 12 minutes

Workout 3 6/18/12

If you believe in yourself,
have dedication and pride and never quit,
you'll be a winner.
The price of victory is high,
but so are the rewards.
-Paul "Bear" Bryant


Warm up
walking lunges
BW rows
OH extension


Part 1
OHS 5*3

Part 2
800m run
50 KBS
50 pistols
50 KBS
800m run

Workout 2 for 6/18/12

"Some succeed because they are destined to, but most succeed because they are determined to."
~ Henry Van Dyke


Warm up
Pistols
hollow rocks
pull ups

Part 1
tabata sumo deadlift

Part 2
15 minute AMRAP
10 DB snatches(each side)
200m row

Workout 1 for 1/19/12

"Win If You Can, Lose If You Must, But NEVER QUIT!"
Cameron Trammell


Warm up
MB cleans
pull up negatives
knees to elbows
low back extension

Part 1
floor press 80% 1RM
3 minute max effort

Part 2
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans
Front Squat
Push Press
*use same weight for all 3*

Workout 3 for 6/11/12

"The pain of discipline is far less than the pain of regret."
-Sarah Bombell


Warm up
snatch balance
pull up negatives
hollow rocks

Part 1
Power snatch 5*3

Part 2
Prowler Push *7
Suicide sprints*7

Workout 2 for 6/11/12

"If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying. "Here comes number seventy-one!" Richard M. Devos 


Warm up
Good mornings 2*15
L sits *2
ring rows 2*15

Part 1
3 rounds:
80% 1RM Max effort Push Jerk

Part 2
5 min amrap
20 battle ropes
7 wallball
1 min rest
5 min amrap
10 OHL
50 singles Jump rope

Workout 1 for 6/11/12

"You only ever grow as a human being if you're outside your comfort zone."
- Percy Cerutty


warm up
OHS
Toes to bar
low back extension
pull ups

part 1
60% 1RM 50 back squats

part 2
8 min Amrap
5 box jumps
10 thrusters
15 cal row
2 min max effort boxjumps
8 mins amrap

5 box jumps
10 thrusters
15 cal row

Workout 1 for 6/4

The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke


Warm up
2 rounds:
20 dips
20 airsquats
20 sit ups
20 low back extension

Part 1
bench press 7*3

Part 2
Every min on the min for 12 mins
7 pull ups
7 burpees

Workout 3 for week of 5/21/12

"We are what we repeatedly do. Excellence then, is not an act, but a habit"
Aristotle


Warm up
OHS 2*15
Dips 2*15
Band good mornings 2*15
slider planks 2*45 secs

Part 1
OHP 5*3 @80-90% 1 RM

Part 2
10 min AMRAP
10 Power snatch
10 knees to elbows

Workout 2 for 5/21/12

"Put all excuses aside and remember: You are capable."
Zig Ziglar


Warm up
2 rounds
bear complex-empty bar
5 deadlifts
5 cleans
5 front squats
5 push press
5 back squats

Part 1
front squat 3RM

Part 2
tabata rower
800m run
tabata rower
800m run

Workout 1 for 5/21/12

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow." 
Friedrich Nietzsche 


Warm up
low back extension 2*20
Walking lunges *2
Hollow Rocks 2*20
Rear delt flies 2*20

Part 1
Deadlift 5*2@85-95%

Part 2
50 pull ups
100 push ups
150 air squats
for time

Pan Seared Steak

Originally from Crossfit Journal April 2012


Early this March, Dr. Walter Willett, chair of nutrition at the Harvard School of Public Health, published a study that followed over 100,000 people for more than two decades (abstract:http://archinte.amaassn.org/cgi/content/abstract/archinternmed.2011.2287).
As noted in the March 24 L.A. Times story “How rare should red meat be?” Dr. Willett found “the amount of red meat they ate was linked to a rise in premature death.” He’s talking about metabolic syndrome across the board. Willett notes, “We looked at total mortality. … We did see a linear, step-wise increase in risk of dying prematurely with higher red meat consumption. … It does appear that the data are quite strong.”
He added, however, “When you get down to maybe one serving of meat or less per week the risk gets pretty low.” As yet, there is no data being gathered to chart CrossFit athletes’ meat consumption to test the impact of diet combined with 20-plus years of high-intensity functional movement. Until we have results of such a study, when cooking for my family I keep the red-meat consumption to the lower part of the protein list, after chicken and fish.However, there are times when life calls for steak, and you should know how to pan-sear a steak to perfection on top of a stove.


Ingredients
Steak, about 1 inch thick (trim any fat away)
Salt and pepper
Canola oil
Supplies
Stovetop
Oven, warmed
12-inch skillet
Tin foil (if necessary)
Directions
1. Dry the steak with paper towels and sprinkle salt and pepper liberally over both cooking sides. Warm your oven to 150 F.
2. Heat the pan first to medium-high, then add oil. Getting the temperature right is critical; know it
for your stove. It’s the point at which the canola oil is slightly smoking. Wait until that temperature is
reached to add the steak.
3. Place the steak in the pan and don’t move it. Flip it at 3 minutes and, once again, don’t move it. Reduce
the heat to medium, and cook the other side for 4 to 5 minutes.
4. Move the steak to the warmed oven to let it rest for 10 minutes. You don’t have to keep it in a warmed
oven, but cover it with tin foil and let it rest before carving or serving.
Notes
One should balance the factors of cost and fat content when buying a steak. One of the best cuts in this category is a boneless top sirloin steak. I usually get more than I need for one meal in order to have some left over. Lean steaks cook best at a high temperature. This is not for the faint of heart: high temperatures call for keeping your wits about you. These instructions are for mediumrare steak.If you use a thicker cut, you’ll require more cooking time. In my experience, a steak 1¼ inches thick should be seared 4 minutes per side, and a steak 1½ inches thick for 5 minutes per side (reducing the heat to medium at the 2-minute mark on the second side). If you’re not sure, and as a rule of thumb, undercook the meat slightly, as the cooking
process will continue after it’s removed from the heat source, a phenomenon known as “carry-over cooking.”If you want to be specific about your degree of doneness—and test this method to figure out what works best for you—use a meat thermometer. Testing at exactly the moment you take the steak off the high heat, cook as follows: 115 to 120 degrees for rare, 120 to 125 F for medium rare, 130 to 135 F for medium, 140 to 145 F for medium-well, and 150 to 155 F for medium well done. Practicing this technique and getting it right can be considered a basic life skill. Combine your meat with tossed vegetables and a good fat. You’ll be glad you did.

Workout 3 for 5/14/12

“No pessimist ever discovered the secrets of stars, or sailed to an uncharted land, or opened a new heaven to the human spirit.”-Helen Keller


Warm up
walking lunges*2
Dips 2*10
v-ups 2*20
low back extension 2*20

Part 1
7 mins
Floor press 3RM

Part 2
Helen
3 rounds
400m run
21 kbs
12 pull ups
for time

Workout 2 for week 5/14/12

“Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.”-William Jennings Bryan


Warm up
Burgener warm up

Part 1
3 min AMRAP
Power Snatch

Part 2
20 min AMRAP
200m run
10 burpees
15 wallball

Workout 1 for 5/14/12

"Never let your head hang down. Never give up and sit down and grieve. Find another way."

~Satchel Paige~

Warm up
3 rounds:
15 air squats
10 push ups
15 sit ups

Part 1
Back Squats 5*3 @ 85%

Part 2
7 minute AMRAP
50 Jump rope revolutions
25 Sumo deadlift high pulls

Workout 2 for 5/7/12

Warm up
Row 10*10 calories
30 secs rest in between each round

Part 1
Tabata Deadlift at 50% max for speed
lowest round is your score

Part 2
10 min AMRAP
3 hang power cleans
3 Push Press
3 hang power cleans
6 push press
3 hang power cleans
9 push press...................
As high as you can go in 10 mins

Workout 1 for 5/7/12

"You can have results or you can have your excuses. You cannot have both." - Unknown


Warm up
Single Arm overhead sit up 2*10
Single Arm overhead Lunge 2*10
Strict Pull ups

Part 1
Max Effort 60% 1RM Bench Press
3 Rounds
2 Mins rest in between each set

Part 2
3 rounds
Row 500m
20 Burpees
AFAP

Workout 2 for 4/30/12

"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
- Liane Cardes


Workout 2
Warm up
Walking lunges*2
Superman holds 10*2
Sit ups 20*2

WOD

Run 800m
21 OHS
12 Pullups
Run 600m
21 OHS
12 Pullups
Run 400m
21 OHS
12 Pullups
Run 600m
21 OHS
12 Pullups
Run 800m
21 OHS
12 Pullups
AFAP

Workout 1 for 4/30/12

Everyone has the desire to win, but only champions have the desire to prepare. 
Author Unknown


Warm up
2 rounds
pistol squats 2*10
low back extension 2*15
overhead extension 2*15
super plank*2

Part 1
Push Jerk 5*3

Part 2
5-10-15-20-25
Thrusters
40-80-120-160-200
Jump Rope
AFAP

Workout 2 for 4/23/12

Warm up
2 rounds:
Walking Lunges
Rear Delt Flies
Pull ups
KBS

Part 1
Deadlift 1RM

Part 2
10-9-8-7-6-5-4-3-2-1

Power Snatch
Floor Press
Wallball

Workout 1 4/23

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow." 
Friedrich Nietzsche


Warm up
2 rounds:
push ups
support
sit ups
low back extension

Part 1
Bench Press 5x5

Part 2
20 mins AMRAP
10 dips
20 hollow rocks
250m row

Workout 1 for 3/5/12

"It's lack of faith that makes people afraid of meeting challenges, and I believed in myself."- Muhammed Ali


Warm up
walking lunges *2
cable rows 2*12-15
high rows 2*12-15
low back extension2*12-15

Part 1
Back Squats 5*3

Part 2
1200m run
30 clean and jerk
AFAP

Fitness for Performance & Life: Trainer Highlights

Fitness for Performance & Life: Trainer Highlights

Workout 2 for 1/23/12

"Excellence is not a singular act but a habit. You are what you do repeatedly."
Shaq

Warm up
Rollout 4 mins
Pull up negatives
Air squats 2*20
Good mornings 2*15

Part 1
30 Clean and Jerk
AFAP

Part 2
Run 800m
5 rounds
7 front squats
9 burpees
11 pikes
800m run AFAP

Workout 1 for 1/23/12

Warm up
Roll out Upper body 2 mins each side
Walking lunges*2
Lower back extension with overhead reach 2*15
Hollow Rocks 2*15
V-ups 2*15

Part 1
Overhead Squats 5RM

Part 2
Tabata Squat
Tabata Pull up
Tabata Push up
Tabata sit up
Tabata Rower
Lowest round total is your score

Workout 1 for 1/16/12

Warm up
Walking lunges *2
Good mornings 2*15
Dips 2*15
Slider Extensions 2*15

Part 1
5RM Back Squats

Part 2
10 min AMRAP
5 Deadlifts
10 Floor Press
15 V ups
then 1500m Row

Think Like a Bumblebee, Train Like a Racehorse

Think Like a Bumblebee,

Train Like a Racehorse 
Ben Bergeron teaches a few CrossFit lessons learned from the animal kingdom.
ByBenBergeronCrossFitNewEngland January 2012

One of the most powerful and motivating coaching mantras I have ever stolen (yes, I steal from other coaches) was given to me while I was a triathlete training for the Ironman in my former life. 
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Copyright © 2012 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to feedback@crossfit.com Visit CrossFit.com

All images: Staff/CrossFit Journal

Racehorse ... (continued)

Joe Friel, a world-class endurance coach and author of The Triathlete’s Training Bible, has a powerful message he uses to get his athletes to stay focused and believe in themselves during the long training season. 
His message is “think like a bumblebee and train like a racehorse.” This message works as well, or even better, for CrossFitters as it does for endurance athletes. I have employed this message with every top-level CrossFit athlete I have coached, and I believe it is enough to bring an athlete from good to great. 
Last spring when I was coaching the CrossFit New England team to prepare for the CrossFit Games, this was a constant theme at every practice. The women on the team even got bumblebee earrings to remind themselves of this powerful message. 
Racehorses don’t question their program, their coach or their training; they do exactly what is asked of them. 
Like the bumblebee, elite CrossFit athletes have ultimate faith in themselves to do the impossible. 
Copyright © 2012 CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ® of CrossFit, Inc.

Think Like a Bumblebee 
Bumblebees are relatively huge, furry insects with tiny little wings that fly with incredible speed, accuracy and agility. NASA scientists were infatuated with the bumblebee. How could something that big and furry fly with such little wings? So they studied the bumblebee. The thought process was that if they could replicate the physics of the bumblebee, they could build aircrafts and weapons of similar ability. 
You, as an athlete, need to have an unyielding belief in yourself. Don’t let your past, your peers, your family or your competitors limit your performance. 
After extensive research, the scientists unanimously came to the same conclusion: bumblebees can’t fly. The physics behind bumblebees simply say they are too large and too heavy. But here is the interesting part: No one told the bumblebee it can’t fly, so it goes right on flying. It flies even though the smartest people on Earth doubt it can. 
Because the bee has ultimate faith in itself, it is able to do amazing things. You, as an athlete, need to have unyielding belief in yourself. Don’t let your past, your peers, your family or your competitors limit your performance. You, like the bee, can fly if you believe you can. 


Train Like a Racehorse 
Racehorses are just like other elite athletes. They know they are athletes, and they know they are different from the other horses. 
They train with heart-rate monitors. They do intervals and lactate-threshold training. They eat a special diet designed to improve performance. They have coaches, and they get nervous on race day just like you. 
2of3 
Subscription info at journal.crossfit.com Feedback to feedback@crossfit.com Visit CrossFit.com

Racehorse ... (continued)

The difference between racehorses and you is racehorses don’t second-guess their training program, their abilities or their coaches. Racehorses go all out when asked to; they don’t save something for tomorrow. You’ll never see a racehorse doing extra laps around the track because it felt like it should be doing more. Racehorses don’t look at other horses’ training programs and freak out because the other horses are doing double days. Racehorses just do exactly what is asked of them—nothing more, nothing less. 


Racehorses don’t look at other horses’ training programs and freak out because the other horses are doing double days. 
Racehorses have 100 percent commitment to their program, to their coaches and to being the best they can be. 
Live your life with a singular purpose and a singular focus, never questioning, never doubting. 
Copyright © 2012 CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ® of CrossFit, Inc.

How much extra energy do you spend examining the programming of other gyms or athletes? Do you jump from site to site, never letting the benefits of a single program take effect? 
How about comparing yourself with other athletes? Do you think racehorses build up extra anxiety by comparing their times or bodies with other horses? Racehorses, just like you as an elite athlete, have one purpose in their lives: to get faster and stronger, to be better. 
If you are a strong athlete and have a good coach and live your life with a singular purpose with a singular focus on one goal, one mission, you will become elite. 
The take-home message is to have complete belief in yourself. Believing you are capable is the first and most important step in becoming elite. Second, you must train with purpose. If you are constantly second-guessing, you undermine your accomplishments and will never reach the highest levels. 
Think like a bumblebee, train like a racehorse. 
F 
About the Author 
Ben Bergeron, along with his wife Heather, is the owner and operator of CrossFit New England in Natick, Mass. Bergeron has been coaching for more than 15 years, is a member of the Level 1 Seminar Staff and coached his affiliate team to a first-place finish at the 2011 Reebok CrossFit Games. 
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Workout 2 for 1/9/12

Warm up
Roll out lower body 4 mins

Pistol squats 2*10 each leg
body-weight Rows 2*12-15
Plank to Push up 2*15

Part 1
5 min AMRAP
Squat Cleans

Part 2
"Kelly"
5 rounds for time:
Run 400m
30 Boxjumps
30 Wallball

Workout 1 for 1/9/12

Warm up
Rollout upper
5 min AMRAP
knee tucks parallettes
15 overhead squat
15 Low back extension

Distract Sampson

Part 1
Scarecrow snatch

Part 2
100 Push Press
every min on the min 1 manmaker
Score=time it takes to complete push press

Workout 2 for 1/2/12

"Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill." 
-Muhammad Ali


Warm up
Rollout a lower body part in need 4 mins
Distract lat 2 mins
pull up 2*10
20 dips
20 push ups
20 oh squats
super plank

Part 1
Tabata:
Deadlift (Men 135/ladies 95)
Hang cleans

Part 2
12 min AMRAP
3 thrusters
3 KB swings
3 thrusters
6 KB swings
3 thrusters
9 KB swings.......
AS high as you can go

Workout 1 2012

Warm up
Rollout upper body
distract sampson
Back extension w/ over head extension 2*15
Rear delt flies 2*15
hollow rocks 2*15

Part 1
Push Jerk 5 RM

Part 2
20 min AMRAP
5-6-7-8-9-10......
Push up
Squat
Sit up
Burpee
250m row

WELCOME 2012!