The Complete Three tour Challenge

Day One

(first day of the tour)

Read-

Weiss, Clea. “Scaling: How less is more” CFJ (2009)

http://journal.crossfit.com/2009/06/scaling-how-less-can-be-more.tpl

Watch-

Fight Gone Bad Demo and Explanation (See CFSMAC website for link to video)

http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv

WOD-

“Modified” Fight Gone Bad- 2 Rounds of:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a two-minute break is allowed before repeating.

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)

2. Sumo deadlift high-pull: 75 pounds (Reps)

3. Box Jump: 20" box (Reps)

4. Push-press: 75 pounds (Reps)

5. Row: calories (Calories)

Count all the reps obtained and record.

Day Two

Read-

Glassman, Greg. “A better warmup” CFJ (2003)

http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl

Watch-

Greg Amundsen’s Warm up

http://media.crossfit.com/cf-video/CrossFit_GregAWarmup.wmv

WOD-

Greg Amundsen’s Warm up (today his warm up is your WOD)

Day Three

Read-

Savage, Phil “Hand Rips” CFJ (2008)

http://journal.crossfit.com/2008/04/hand-rips-causes-treatments-an.tpl

Watch-

Kipping pullups concepts

http://media.crossfit.com/cf-video/CrossFit_Kipping1-Concept.wmv

Adrian teaches Kipping Part I

http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps1.wmv

Adrian teaches Kipping Part II

http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps2.wmv

Greg and Josh do Fran

http://media.crossfit.com/cf-video/Josh_Greg-Fran.wmv

Warm up-

Greg A’s Warm up

WOD-

Fran (scaled)

21-15-9 of

45# Thrusters

Pullups

Day Four

Read-

Rippletoe, Mark “You don’t know squat without an Active Hip” CFJ (2008)

http://journal.crossfit.com/2008/11/you-dont-know-squat-without-an-active-hip.tpl

Glassman, Greg “Why squat, squat clinic” CFJ (2002)

http://journal.crossfit.com/2002/12/squat-clinic-by-greg-glassman.tpl

Rippletoe, Mark “Popular Biomehanics” CFJ (2007)

http://journal.crossfit.com/2007/03/popular-biomechanics-by-mark-r.tpl

Watch-

Back Squat Geometry part I

http://journal.crossfit.com/2007/11/back-squat-geometry-part-1-by.tpl

Back Squat Geometry part II

http://journal.crossfit.com/2007/12/back-squat-geometry-part-2-mar.tpl

Warm up- Greg A’s warm up

WOD- 3 rounds of 20 situps

Run or hillclimb 400m

Day Five

Read-

Young, Tony. “You cant lift what you cant hold on to” CFJ (2008)

http://journal.crossfit.com/2008/02/you-cant-lift-what-you-cant-ho.tpl

Watch-

Crossfit pushup standards *Please Turn down the volume prior to viewing this video*

http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmv

Warm up-

Greg A’s Warm up

WOD-

Cindy (modified)

Complete as many rounds as you can in 10 minutes of

5 pullups

10 pushups

15 squat (bodyweight squats- aka “air squat”)

Day Six

Read-

Hart, Angela “Rowing techniques” CFJ (2006)

http://journal.crossfit.com/2006/10/rowing-technique-by-angela-har.tpl

Watch-

Rowing Basics

http://media.crossfit.com/cf-video/CrossFitC2_1BasicOnRower.wmv

Damper Settings

http://media.crossfit.com/cf-video/CrossFitC2_DamperSettings.wmv

Warm up-

Greg A’s Warm up

WOD-

Row 1000m

Day Seven

Active Rest Day- these are intended to be rest and recovery days, but….. try to stay active. Do some hiking, biking, walking, etc.

Read-

Kelly Starrett on Ibuprofen

http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html

Watch-

Kelly Starrett on “Healing tissues”

http://journal.crossfit.com/2009/07/starrett-tissue-stages.tpl

Day Eight

Active Rest Day

Watch-

You tube video on Scaling

http://www.youtube.com/watch?v=8FHJRtZtrj8

Day Nine

Active Rest Day

Read-

Again faster article “Testament to Audacity”

http://www.againfaster.com/articles/a-testament-to-audacity.html

Watch-

Crossfit Battle Ready Video- “Fran on Fire”

http://www.youtube.com/watch?v=sI6uAx8L_BE&feature=player_embedded

Day Ten

Read-

Cotter, Steve. “A Performance-based comparison of Kettlebell Methods” CFJ (2007)

http://journal.crossfit.com/2007/07/a-performancebased-comparison.tpl

Crossfit Chaos article on Tabata-

http://crossfitchaos.com/chlog/Entries/2009/11/10_Tabata_Something_Else.html

Watch-

Kettlebell Basics-

http://media.crossfit.com/cf-video/CrossFit_MartoneKBSBasic1.wmv

The KettleBell Swing-

http://journal.crossfit.com/2009/05/the-kettlebell-swing.tpl

Warm up-

Hegarty’s Warm up-

3 min Jump rope

3 rounds of

10 Push ups

10 Pull ups

10 Sit ups

10 Air Squats

Shoulder Roll outs, High Kicks, Butt kickers

WOD-

Tabata this (modified)

8 sets each, 20 seconds on 10 seconds off of:

Burpees

Sit ups

Box jumps

Kettlebell Swings

Day Eleven

Read-

Starr, Bill “Overhead is Rising” CFJ (2008)

http://journal.crossfit.com/2008/11/overhead-is-rising.tpl

Watch-

Overhead Series- The shoulder press

http://journal.crossfit.com/2008/11/the-overhead-series---part-1-the-press.tpl

The push press

http://journal.crossfit.com/2008/11/the-overhead-series---part-2-the-push-press.tpl

The push jerk

http://journal.crossfit.com/2008/12/the-overhead-series---part-3-the-push-jerk.tpl

Day Eleven Continued

Warm up- Hegarty’s Warm up

WOD-

5 reps of Shoulder Press

3 reps of Push Press

1 rep of Push Jerk

(Start light with these, work your way up in weight. There is nothing that says you can not do more than 5 reps of this or 3 reps of that)

Day Twelve

Read-

Link to Crossfit Cache Valley article on Hero WOD’s

http://crossfitcachevalley.wordpress.com/2009/05/24/hero-wods/

Mackenzie, Brian. “The basics of Pose running techniques” CFJ (2007)

http://journal.crossfit.com/2007/12/the-basics-of-pose-running-tec.tpl

Collins, Michael. “Efficient Running, The Pose Method” CFJ (2007)

Watch-

Pose running video-

http://journal.crossfit.com/2009/11/the-pose-method.tpl

Warm up-

Hegarty’s Warm up

WOD-

“Murph” (Scale if necessary)

One mile run

100 pull ups

200 push ups

300 squats

One mile run

If you have a twenty pound vest, wear it. Lt. Michael Murphy called this workout “Body Armor”.

Day Thirteen

Read-

Rippletoe, Mark. “Analysis of the deadlift” CFJ (2006)

http://journal.crossfit.com/2006/11/a-new-rather-long-analysis-of.tpl

Rippletoe, Mark. “Slow lifts, the dead lift” CFJ (2006)

http://journal.crossfit.com/2006/07/slow-lifts-5-the-deadlift-by-m.tpl

Glassman, Greg. “The Deadlift” CFJ (2003)

http://journal.crossfit.com/2003/08/the-deadlift-by-greg-glassman.tpl

Day Thirteen Continued

Watch-

Deadlift Alignment part I

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv

Deadlift Alignment part II

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv

Warm up-

Favero’s Warm up-

Run 400 or row 500 or jump rope for 3 min

10 pull-ups

10 push ups

10 air or PVC overhead squats

10 back EXT

10 sit-ups

Roll outs

Then one more round of tens.

WOD-

Deadlift

(Start with multiple reps of light weight, as you warm and get a feel for the Range of motion steadily increase weight)

Day Fourteen

Read-

Rippletoe, Mark. “Bad Form” CFJ (2007)

http://journal.crossfit.com/2007/10/bad-form-by-mark-rippetoe-octo.tpl

Watch-

Filthy 50 Demo-

http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.wmv

Warm up-

Favero’s warm up

WOD-

Filthy 25

25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings

25 Walking Lunge, 50 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
25 Wall ball shots, 20 pound ball
25 Burpees
25 Double unders