CrossFit Games/Thrash Session 14July2012

I am on my way to the CrossFit Games at the home depot center today! I am so excited to be going to watch the best! Stand by for more blogs and pictures from what went down at the games!

So today’s Thrash Session is Games inspired again! Regional Workout 11.4 is the WOD today!

So click here to start getting Swoll!(It means swollen, aka ripped)

Thrash Session 13July2012

So today are the CrossFit Games and I just want to say that I am stoked to be going to the event tomorrow. I can’t wait to see these amazing athletes kill it. I am so excited by the first event. Finally adding an event or a few events that I believe are important to testing overall fitness. I think that they should have WOD’s in the Open’s are Regionals with some more running/rowing involved. Not necessarily distance but a WOD with a mile in it or 400-800m sprints which we see in WOD’s all the time. Anyways, I look forward to watching the best complete and hopefully can be amongst them in the next few years to come. Click here to start your training for the 2013 Games

Thrash Session 8Jul2012

Warm Up:

400m Run or Row

D.R.O.M.S (Dynamic Range of Motion Stretching)

2 Rnds

25 yards Frankenstein Walk

25 yard High Knees

25 yard Lunges

25 yard Karaoke or Tapioca

25 yard burpee broad jump (Remember do not jump 6″ in the air and clap above your head, substitute the broad jump)
Find out the rest of the warm up, weight training and then time for a run

Thrash Sess. 6July2012

I hope everyone is taking a rest day at some point! I know most blogs post a rest day but everyone works out different days depending on their schedule. The fact is this blog is to help ALL people who wish to improve fitness and not just program for those competition athletes. It can be used as a competitive training program with future modifications that will personalize and customize the work out for each person by using percentages in direct correlations with repetitions. However, give me a little bit to work on that. I don’t just have one full time job, I have about 3 now. Corpsman, Dad, Husband and soon to be business person so I am doing my best to be proficient at them all. So here is your thrash session today.


Warm Up

400m Run or Row

2 Rounds

10 Samson Stretch (5 each leg)

10 Caterpillars

10 Cats & Dog’s

10 Spider Man’s

10 Scorpions


2 Rounds

10X single unders

10X alternating legs( also known as high knees)

10X cross overs (crossing your arms as you jump through the rope)

10X skiing (jumping side to side)

10X double unders (if you don’t have your double under yet, do two single unders and then attempt to speed up your wrist speed and get 1 double under)

Burgerner Warm Up


Weight Training: Over Head Squat

Establish a 1RM within a 15 minute time frame. Ensure proper form is executed throughout this movement and to help you are the awesome coaches from CrossFit HQ. The Overhead Squat.

Work Out:


5 rounds

10 dumbbell manmakers

15 box jumps

20 double unders


Video for the CrossFit ManMakers!


Skill Work: Bar/Ring Muscle Ups

Take your pick but work on progression CrossFit Estero Muscle Up ProgressionCamille Muscle Ups Slow Motion – Your welcome!

5 round

5 muscle ups


Cool Down:

800m Jog

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints



* If you can’t do unbroken double unders alternate between 2 single unders and then 1 double under.

** If you can’t do any double unders just do single unders, 3X the double under amount so 60 single unders.

Operator Level ( 75 lb dumbbells men/ 24″ box/  50lb dumbbells women/ 20″ box)

Level 4 (Prescribed) ( 70 lb dumbbells men 20″ box/  40lb dumbbells women/ 18″ box)

Level 3 (Intermediate)( 60 lb dumbbells men 20″ box/  35lb dumbbells women 16″ box)

Level 2 (Progressing) ( 50 lb dumbbells men 18″ box/  30lb dumbbells women 14″ box)

Level 1 (Beginner) ( Comfortable Weight Dumbbells/ Comfortable Hight Box)

Thrash Sess. 4

Warm Up

800m Run or 800m Row

D.R.O.M.S (Dynamic Range of Motion Stretch)

2 rounds

25 yard lunges

25 yard karaoke or  called tapioca (face both ways)

25 yard burpee long jump

10 PVC Pipe Pass Through’s

10 Over Head Squats

10 Cats & Dogs


If you have a specific area thats bugging you, grab a foam roller or lacrosse ball and roll it out.

Burgerner Warm Up


Weight Training: Snatch Balance

If you know what your maxes are go ahead and use them. If  not start light with these and work your weight up

5 X 3 – Rest in-between but just to change the weight and get a breath or two.

Check out this video of Coach Burgerner on the Snatch Balance. You can see why we now do the Burgerner Warm Up and the skills transition. This is getting us prepared from Oly Lifts which are huge in CrossFit.


4 rounds of

50 double unders/ 100 single unders

30 Wall Balls

10 KB Swings


Rest 2 min

Tabata (20 sec on, 10 sec off X 8 rounds)

Hand Release Push Ups


Skill Work: Pistol Squats

5 sets of 10 Pistol Squats

Pistol Squat Progression Video


Cool Down:

400m Run

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints



*Note I scaled high on the kettle bell because of the low # of repetitions. DO NOT HURT YOURSELF

Operator Level ( 70lb + kb men, 24lb wall ball/  63lb kb women 20lb wall ball)

Level 4 (Prescribed) ( 63lb kb men, 20lb wall ball/ 44lb kb  women, 16lb wall ball)

Level 3 (Intermediate) (52 lb kb men, 18lb wall ball/ 35lb kb women, 14lb wall ball)

Level 2 (Progressing) (44lb kb men, 16lb wall ball/ 25lb kb women, 10lb wall ball )

Level 1 (Beginner) (Comfortable weight kb and wall ball)


Newer Posts
No Older Posts