WOD: 3/31

Press - 2 reps on the minute, for 10 minutes
           (start at 60% of 1RM and climb from there)

"Fallen Angel"
AMRAP 12 ~
200m Run
8 Jerks (135, 95)
1 Rope Climb (to the mark)

CrossFit Games WOD 2

For the second WOD, CrossFit has given us something that everybody can do without difficulty. Endurance will be the key to this one!!

AMRAP 15min
9 Deadlift (155#/100#)
12 Push Ups
15 Box Jumps (24in/20in)

The following rules apply:
Deadlift--Standard deadlift (non-CF Games)---i.e., hands DO NOT have to open at the bottom, and you do not have to pause. Arms must be straight during the ENTIRE lift (to prevent bouncing the weight off the ground).
Push Up--CF Games push ups apply here. When you come to the down position, you MUST raise your hands off the ground (as high and as fast as you want). In other words, at the down position your chest and toes should be the only things touching the ground. Also, there will be no "worm" push ups---lead with your butt.
Box Jumps--You must extend FULLY (aka stand up straight) on top of the box. No step ups (you may step down).
Remember, you have until Sunday to complete this workout. Each person will be coached individually during these WOD's.
Good luck everybody---give the same 110% you gave during WOD 1!!!!!

-Aaron

WOD: 3/30

Rest Day :-)

WOD: 3/29

American Dream
1 clean
1 muscle-up
2 cleans
2 muscle-ups
3 cleans
3 muscle-ups

* For 20 minutes continue to add 1 clean & 1 muscle-up

Additional Work ~ Push Jerk and Split Jerk - add weight and work up to your max.

CrossFit Open WOD 1 Results

Hey everybody:
Since the new CF Open WOD posts tomorrow night, I went through the CF Open leader boards for the results to see how the Proving Grounds athletes did. All in all, I think we did pretty good. Remember, when you read these results---we are competing against a lot of people that have better diets and more training time than we do. If we were able to do better on either of those, there is no doubt that any of us could increase our score drastically.

10min AMRAP:
30 Dbl Under
15 Snatch (#75/#55)

Of 7,108 women:
Coach M: (170 reps)--rank #4548

Of 13,344 men:
Aaron: (215 reps)--rank #8177
Ax: (201 reps)--rank #9029
Brent: (225 reps)--rank #6944
Jamie: (90 reps)--rank #13,012
Matt: (169 reps)--rank #10,803

We each know what our own weakness was (movements, endurance, etc) for this WOD, all we can do is try to improve on it. That being said, during this WOD---we all gave 110% effort, and thats all we can ask.
We'll see what they come up with for the next WOD, and we'll attack it the same way--110% effort.
Good job everybody!!!

-Aaron

WOD: 3/28

3 RFT ~
10 Thrusters (115, 80)
300m Row

WOD: 3/27

REST DAY!

WOD: 3/26

Freddy Kruger
21-15-9

KBS (70, 53)
Burpees

WOD: 3/25

1) Press - 10x1 climbing to your max press - rest 1 minute between

2) Tabata Row - 8x20/:10

double under master!

WOD: 3/24

10 RFT ~
4 Dead Hang Pull ups (NO KIPPING)
4 HSPU
12 GHD sit ups
12 Pistols (6/leg)

WOD: 3/23

Rest Day.

WOD: 3/22

3 RFT ~
Row 500m
Run 400m

(Rest 3 min between rounds!)

WOD: 3/21

4 RFT ~
Run 400m
21 BJ (30, 24)
12 Front Squat (135, 95)

WOD: 3/20

Rest Day.

WOD: 3/19

Its FRAN time again!
21-15-9
Thrusters (95, 65)
Pull ups

WOD: 3/18

Deadlift ~
5 sets, 3 reps @ 80-90% 1RM

Bench Press ~
5 sets, 3 reps @ 80-90% 1RM

WOD: 3/17

3RFT ~
10  Clean & Jerks (135, 95)
Run 400m

CrossFit Open WOD #1

The WOD is 10min AMRAP:
30 Double Under
15 Power Snatch

Rx: Power Snatch--M: 75#/W: 55#

For the women: since the barbell plates are small (5# each), CF rules dictate that the bar only has to pass below the kneecap to count as being grounded.
Double Unders do not have to be consecutive---but you will only be counted on complete reps.
Power Snatches, by CF rules, is getting the bar from ground to overhead ANY WAY POSSIBLE, with the arms locked out at the top. Given this is a crappy way to lift, we will still help with form---but still count all completed reps (under CF rules). Also, there will be no need to scale this amount of weight---everyone can do this Rx weight (barring Tara, who is still recovering from surgery).
Each rep will be counted singularly (45 reps per round)---so our number should be large.
I have an official CF Open scorecard for Mary (or myself) to fill out for each athlete.
Good luck, I know everyone will do GREAT on this.
Let me know if you have any questions.
Aaron

WOD: 3/16

REST DAY.

WOD: 3/15

Dynamic Deads ~
10x1 Deadlifts, on the minute @ 60% 1RM -- add bands or chains to get tight, pull fast and rest the remaining minute.

AMRAP 6 ~
35 Air Squats
60 m Farmers Walk (70, 53)

WOD: 3/14

For Time ~
50 Cal Row
40 Pistols (alt 20/leg)
30 Box Jumps (30, 24)
20 GHD sit ups
100 Double Unders
20 GHD sit ups
30 Box Jumps
40 Pistols
50 Cal Row

WOD: 3/13

REST DAY :-D

CrossFit Competition

I know we have all wondered how we would fare against our CF'ing peers, now here's your chance. For the next 6 weeks the CrossFit Games "Opens" are being held. All Proving Grounds athletes are encouraged to compete (unofficially, of course) in these "Opens".
Here are the rules: After CFHQ posts the "Open" WOD each Tuesday night, we will then post it on the Thursday blog with the normal PG WOD. You (the athlete) will have from Thurs until Saturday to complete this workout. You will have a choice (during the usual 6:30pm WOD time) to do the PG WOD, or the CFHQ WOD. We will then compare our times to the times of the official "Open" participants. Your WOD does not count unless it is completed at the warehouse during regular workout times!! The workouts will be done at or near Rx, and modified accordingly (when needed, i.e., muscle ups, HSPU).
There is no athlete amoung us that should not compete---no one is too new to guage themselves against the "pros", especially if its done amoung the PG athletes. Also, with 3 days to complete these WOD's, we should all be able to complete them relatively injury free (barring current serious injury, of course)---in other words, you have time to heal before competing.
This is a great way to gauge where each athlete struggles, and where each is strong.
-Aaron

WOD: 3/12

If you plan on heading to the gym this morning --- PLEASE NOTE:  We are doing CF today at Ax and Tara's house!!! We will be cooking out afterward so if you are staying BYOM (bring your own meat).  The WOD will start at 11am and we plan on grilling around 12 -- if you need directions give me a call -- M: (919)268-9165.





"It doesn't matter how many times you fail. It doesn't matter how many times you almost get it right. No one is going to know or care about your failures, and neither should you. All you have to do is learn from them and those around you because... All that matters in business is that you get it right once. Then everyone can tell you how lucky you are."
- Mark Cuban

WOD: 3/11

4 RFT -

20 Hang Squat Snatch (95, 65)
20 Pull ups
20 Burpees

WOD: 3/10

5 RFT -

15 DL's (225, 155)
10 HSPU
5 Muscle Ups

HSPU and MU will be modified if needed.

WOD: 3/9

Rest Day -- You will need it, the next two days will be hard, so show us what you are really made of!

NOTE!!!!  SATURDAY'S CLASS will be held at Ax and Tara's house 11am.  We are cooking out afterward, if you plan on staying to eat BYOM (bring your own meat). Let me know if ya'll need directions & hope to see ya'll there :-)

WOD: 3/8

1) You have 15 minutes to find 1RM - Back Squat

2) 50 Burpees For Time

Big Boy Box Jump!

WOD: 3/7

For Time -
50 Power Cleans
50 Wall Ball
50 KBS

"A lot of people are afraid to tell the truth, to say no. That's where toughness comes into play. Toughness is not being a bully. It's having backbone."
- Robert Kiyosaki

WOD: 3/6

Rest Day!

WOD: 3/5

5 RFT -

12 Pull ups
21 BJ's - for those of you who choose - we'll do BJ's on the tire (that sounds sooo....interesting...)
400m Run

Good Gracious this is why I love CF Boys!!!!!
Yeah ladies, this one is for you :-)

WOD: 3/4

10 Rd - Not for Time!
1 RM Press
Max Rep Strict Pull ups
1 RM Power Clean

Add caption

WOD: 3/3

30 Snatches for Time

Pick One - pick what you suck at, and get better!

Endurance - Run or Row: 10x.35, 1.25 rest
Gymnastics - 1) 40 HSPU 2) 40 Strict Pull ups (no kipping)  C2B if you can do them.
Oly Lifting - 1) Heavy Snatch Push Press + OHS 2) Heavy Snatch Balance 3) Heavy Snatch

Eat Like a Caveman

WOD: 3/2

Rest Day :-)

WOD: 3/1

I Changed the WOD --
New WOD:

3RFT -
8 Jerks
8 Hang Power Cleans
8 Front Squats
8 Deadlifts
Row 500 meters