New Blog Access Rules for 2010

Attention Combat CrossFit users, beginning January 1st, 2010, our WOD blog will be locked to access only by current members. If you wish to be added to the list of members who may access the blog for programming and information, please email sarah@combatcrossfitkc.com with the username you want to use for access. If you are not a member, but wish to have access to our programming, you can pay a small monthly fee for access. Thanks for all your hard work this year everyone! Lets set some new PRs in 2010.

Tuesday 091229

Obj: Work Capacity

Warm up:

5 Rounds
5x Burpees
5x Pull ups (Strict)
5x Jumping Lunges (10x total)
15x Push ups

Training:

(1) For Time or 40 minutes, whichever comes first:

100x Curtis P’s @ 55% body weight (men), 45% body weight (women)

1 Curtis P = hang squat clean + right leg lunge (bar stays in rack position)+ left leg lunge + push press.

Monday 091228

Welcome back from the holiday break everyone! Let’s get right back into it with a nice strength day, and one that a lot of you need to get a 1RM on. SQUAT CLEANS….we love them, some of us hate them, but if you’re in the latter group, that just means you need to do them more often. Full ROM squats are required for this! So, without further ado, lets set some new PRs today!

Warmup

30 burpee-wall balls

30 box jumps 24″

30 ankle-to-bar

WOD

Squat Clean

1-1-1-1-1-1-1

Cooldown

Row 1000m

As a reminder, if you have not sent me the username you want to use to log into our blog whenever it becomes locked to the public, please do so.

Thursday 091224

Well, its Christmas Eve, so anticipating that many of you will not be in this evening, as indicated earlier, we’re having a 10am drop-in class with a choice of WODS. There is no formal warmup or cooldown, its your choice. We’ll be closed Friday-Sunday and reopen for regular classes again Monday at 7am. Have a great weekend and happy holidays everyone!

Well, today was a great day!! It was Pick-your-Benchmark-WOD day and everyone did fantastic. Brian set a new PR on Cindy and Kelly did her first WOD with pullups as RX’d getting 5 complete rounds of Cindy with all but a few squats on a 6th round, so if you’re doing the math, she did 30 pullups as rxd today! In addition, the magic of Nicole seemed to have worked once again because Nicki got her first pullup today too! Way to go ladies!

Wednesday 091223

Warmup

Run 800m

50 double unders

Row 500m

WOD

4 rds for time:

95# SDHP, 15 reps

14 Turkish getups, 35# (7 ea side)

95# Thrusters, 15 reps

Cooldown

400m farmers walk, 44# KB in ea hand

Tuesday 091222

REST DAY

or

Warmup

2 rds

10 pullups

15 pushups

20 squats

WOD

Run 400m

20 burpee- deadlifts, 185#

20 KB swing, 53#

20 Box jumps, 24″

Run 400m

20 weighted pulups

20 slam ball, 25#

20 KTE

Run 400m

Post time and weight used for pullups to comments

Cooldown

3X5 front squat, 60,65, 70% 1RM

Monday 091221

Warmup

15 wall ball situps

15 burpees

15 2-count bicycle kicks

WOD

5 Rounds for Time

20  1-arm snatch (35# DB or KB, 10 each side)

20 pull-ups

20 Box Jumps

Cooldown

800 m run

stretching

Thursday 091217

OPERATION GOOD SAMARITAN (FROM BRASS RING FITNESS)

Full Mission Profile

Situation:

Recent human intelligence and satellite reports confirm that the high level Taliban leader is in hiding in a small mountainous village in a rugged area of Afghanistan.  This individual is one of NATO’s top 10 highest priority targets, and is not expected to be staying in the same place for very long.  Currently the target and his small group of Taliban fighters are strong arming the village, recruiting fighters by threatening families that they will kill wives and children if the men do not join them.

Objective:

It is essential that your Special Operations team takes him out before he is able to move to another location.

Mission Parameters:

Your team will have 30 minutes from the time of insert to extract to complete the mission. Failure to meet this time-line results in the compromising of your team and the endangerment of the villagers.

FMP WORKOUT

Insert:

100 Step Ups – each leg (picnic table seat aprox 20-24″)

Action at the Objective:

10 Kettlebell Thrusters – right arm

10 Burpees

10 Kettlebell Thrusters – left arm

10 Burpees

10 Kettlebell Snatch – right arm

10 Clapping Push Ups

10 Kettlebell Snatch – left arm

10 Clapping Push Ups

4 Rounds of:

10 Kettlebell Swings

10 Push Ups

Exfil:

100 Step Ups – each leg (picnic table seat aprox 20-24″)

Notes:

On insert and exfil – alternate legs on step ups 1 right + 1 left = 1

To help manage your time, assume you have a max time of 10 minutes for each phase.

Good luck.  The people of the village are counting on you!

Wednesday 091216

Warmup

3 rds of:

10 pullups

10 pushups

10 GHD situps

10 OHS (45/35)

10 burpees

WOD

Push Jerk

1-1-1-1-1-1-1

Cooldown

10 right-arm sledgehammer swings

10 left-arm sledgehammer swings

Stretch

Monday 091214

Warmup

3X5 push press, 65, 75, 85% 1RM

WOD

Complete 4 rounds for time:

5 Power Cleans @ 80% 1RM
10 Strict Pull Ups
15 Weighted GHD Back Ext 25 lbs (1 count pause at top)
250 Meter Row or 30 65# SDHP

Post times and loads to comments.

Cooldown

20 hollow/superman rolls

30 ring dips

40 situps

Thursday 091210

Warmup

5X5 OHS: 45, 55, 65, 75, 85, 95# (men)

35, 40, 45, 50, 55 (women)

WOD

AMRAP 20 min

10 squat cleans, 115#

20 pushups

10 box jumps, 24″

Cooldown

3X forward roll

10 inverted burpees

3X seal crawl

10 man makers

Tuesday 091208

Original mission taken from brassringfitness.com

Full Mission Profile – “Chimera”

Situation:
An American Civil Engineer was captured 8 weeks ago by a militant Islamic group while traveling with his Afghani business partner in Kabul.  Both men were initially taken hostage; however the partner was released after a ransom was paid.  There has been no mention of the kidnapping to the media in order to keep publicity from endangering the American’s life and making him more difficult to find.

The kidnappers have consistently moved from location to location, making a rescue operation impossible.  Recently, however, reliable intelligence data has come in that places the kidnappers and their hostage in a training camp near Kabul for an extended duration.

The camp is located at about 8000′ in a mountainous region in Easter Wardak Province.  It is heavily fortified and approachable only from a lower elevation.  There are expected to be a large number of enemy forces there, which is presumed to be the reason they are not planning on moving their hostage.

Objective:

Deploy two separate fire teams under the cover of darkness to:

  1. Safely rescue hostage.
  2. Capture any enemy combatants (who were not killed in the raid)
  3. Destroy camp with incendiary grenades and high explosives

Insertion:

Fire Team ALPHA
Approach on foot and set up surveillance positions outside of camp to determine location of hostage and enemy guard movement patterns.  When hostage location is reasonably determined Alpha will call in Fire Team Bravo.  Alpha will then move in to camp to secure hostage.

Fire Team BRAVO
Insert via fast rope from helicopter after Fire Team Alpha has moved to secure hostage.

Actions at the Objective:

Fire Team ALPHA
Quickly move to expected location of hostage.  Expect enemy resistance in close quarters combat fighting.  Locate hostage and prepare to move out.

Fire Team BRAVO
Conduct high intensity raid to distract enemy focus from Fire Team Alpha, while destroying enemy camp.  Use organized “violence of action” in the form of heavy fire and incendiary grenades to inflict as much damage as possible in a short time.

Extraction:

Fire Team ALPHA
Move hostage to a safe location within close proximity of camp.  Call for helicopter pickup.  Load hostage and extract entire fire team.

Fire Team BRAVO
Round up and take into custody remaining enemy forces.  Destroy any remaining structures with high explosives and/or incendiary grenades.  Call for extraction of prisoners and team.

Timeline:

From the time Alpha begins execution of mission, the total time on target, all the way up to extraction for both teams should not take longer than 30 minutes, in order to ensure adequate fuel for helos to safely return to base.  Anything longer than 30 minutes should be considered mission failure.

FMP Workout

ALPHA

Insertion:

3 Rounds of:

  • Run 400 Meters/R0w 500 meters/or 75 double unders
  • 25 Burpees
  • Actions at the Objective:

    30 – 20 – 10

  • Squat Jumps
  • Pull Ups
  • Kettlebell Swings (35lbs)
  • Extraction:

    50 45# Front squats

    BRAVO

    Insertion:

    3 Rounds of:

  • 10 Deadlift (185 – 225lbs)
  • Rope Climb (or 20 Dead Hang Pull Ups)
  • Actions at the Objective:

    21 – 15 –9

  • Thruster (75 – 95lbs)
  • Knees to Elbows
  • 24″ Box Jumps
  • Prepare for Extraction:

    2 Rounds of:

  • 50 walking lunges
  • 10 Clean and Jerk (95 – 135lbs)
  • Monday 091207

    Warmup

    Row 1000m

    60 double unders

    50 situps

    40 lunges

    30 pushups

    20 pullups

    10 burpees

    WOD

    Shoulder Press, 1-1-1-1-1 reps

    Push Press, 3-3-3-3-3 reps

    Push Jerk, 5-5-5-5-5 reps

    Post loads to comments.

    Cooldown

    Stretching

    Sunday 091206

    WOD sequence courtesy of Sealfit.com, scale as necessary…

    Warm Up: Cindy:  AMRAP 20 minutes:  5 pull-ups, 10 push-ups, 15 squats

    Work Capacity: The Exercise

    5 Rounds for time:

    15 x The Exercise (95#) Hang squat snatch followed by OHS

    Run 400

    Durability: Active Stretch

    Sub for Run 400m: Row 400 or 35 4-count mountain climbers

    Friday 091204

    Warmup

    5X5 Clean and Jerk

    50,55,60,65 and 70% of 1RM

    WOD

    For time:
    21 Handstand push-ups
    400 meter Run
    21 Weighted pull-ups
    15 Handstand push-ups
    400 meter Run
    15 Weighted Pull-ups
    9 Handstand Push-ups
    400 meter Run
    9 Weighted Pull-up