CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Sunday, January 2, 2011

01.03.11 WOD


Complete as many rounds as possible in 20 minutes of:
  10 Push press, 115/75 lb
10 KB Swings, 24/16 kg
10 Box jumps, 24/20 inch

Post rounds to comments


Wanna be young again???  CROSSFIT!!!

Borrowed from Crossfit Verve and adapted

Below you'll find a spreadsheet that details your strength training workouts for the next 12-16 weeks.  These workouts will be done on Mondays and Thursdays and will be followed by a short metcon that compliments the muscles used for the strength WOD.  Although this program removes a bit of the "constantly varied" component from our mantra, we have decided to add it anyway in order to lay a strength base for the rest of our programming.
We know that you'll find this program rewarding in the long run, but we encourage you to only do the numbers that the spreadsheet defines for you for that day - do not jump up because the load feels light.  This is a progressive loading program that works in 4 week waves, increasing in load every wave.  Depending on the success we have with this program, we may complete up to 4 waves totaling 16 weeks.  
Please click on the link below and save this spreadsheet to your computer.  Enter your 1 Rep Maxes on the "Start Page" and print out the workbook.  That will detail your percentages for the next 16 weeks.  If you don't know your 1RM for any of the three lifts, please talk to your trainer to schedule an opportunity to gather this information.

2011 Strength Program 

Michelle- 9+11 PP
Wes- 8
Nikki- 9
Angel- 9+10 KB
Mark- 9+10 PP
Nolan- 7+5 PP
Tracey- 11+4 PP
Jayne- 10+9 PP
Clem- 9+5 PP rx
Ty- 8+6 PP
Logan- 9+2 PP
Larry- 7+7 BJ
Fallon- 11
Jen- 9+9 KB
Megan- 9+1 BJ
Ziobro- 9+4 PP
Chad- 9+1 KB
Goyita- 8+4 KB

Posted by NSX Admin at 5:05 PM

2 comments:

TheWhiteHouse said...

Tracey
only 65# push press and step ups on a green box because of the knee surgery but what fun! I was pretty depressed after my surgery but showing up this morning was a motivation booster, seeing everybody there working out and encouraging each other.

11 rds plus 4pp

Now ready for the body fat % challenge....take some weight off this knee and take the $ prize!!!!

January 3, 2011 at 6:41 AM
Anonymous said...

Tracey the dreamer....taking the $$$ prize! We'll see about that :)

January 3, 2011 at 7:43 AM

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