Two rounds for time of:

30 Pull-ups
75 Sit-ups
45 pound Overhead squat, 30 reps
75 Double-unders

The "CHIEF"

3 Power Cleans 135/95#
6 Pushups
9 airsquats

AMRAP for 3 minutes, rest for 1 minute

5 rounds

This column appears in the Oct. 28 issue of The New York Times Magazine.

The Well Column

Tara Parker-Pope on living well.

While the pull-up has been used by everyone from middle-school gym teachers to Marine drill instructors to measure fitness, the fact is that many fit people, particularly women, can’t do even one. To perform a pull-up, you place your hands on a raised bar using an overhand grip, arms fully extended and feet off the floor. (The same exercise, performed with an underhand grip, is often called a chin-up.) Using the muscles in your arms and back, you pull yourself up until your chin passes the bar. Then the body is lowered until the arms are straight, and the exercise is repeated. The Marines say a male recruit should be able to do at least 3 pull-ups or chin-ups, but women are not required to do them. In school, 14-year-old boys can earn the highest award on the government’s physical fitness test by doing 10 pull-ups or chin-ups: for 14-year-old girls, it’s 2.
To find out just how meaningful a fitness measure the pull-up really is, exercise researchers from the University of Dayton found 17 normal-weight women who could not do a single overhand pull-up. Three days a week for three months, the women focused on exercises that would strengthen the biceps and the latissimus dorsi — the large back muscle that is activated during the exercise. They lifted weights and used an incline to practice a modified pull-up, raising themselves up to a bar, over and over, in hopes of strengthening the muscles they would use to perform the real thing. They also focused on aerobic training to lower body fat.
By the end of the training program, the women had increased their upper-body strength by 36 percent and lowered their body fat by 2 percent. But on test day, the researchers were stunned when only 4 of the 17 women succeeded in performing a single pull-up.
“We honestly thought we could get everyone to do one,” said Paul Vanderburgh, a professor of exercise physiology and associate provost and dean at the University of Dayton, and an author of the study. But Vanderburgh said the study and other research has shown that performing a pull-up requires more than simple upper-body strength. Men and women who can do them tend to have a combination of strength, low body fat and shorter stature. During training, because women have lower levels of testosterone, they typically develop less muscle than men, Vanderburgh explained. In addition, they can’t lose as much fat. Men can conceivably get to 4 percent body fat; women typically bottom out at more than 10 percent.
So no matter how fit they are, women typically fare worse on pull-up tests. But Vanderburgh notes that some men struggle, too, particularly those who are taller or bigger generally or have long arms. This is related to an interesting phenomenon: if you compare a smaller athlete to an athlete who has the same exact build but is 30 percent bigger, the bigger athlete will be only about 20 percent stronger, even though he has to carry about 30 percent more weight.
“We’re a combination of levers; that’s how we move,” Vanderburgh said. “Generally speaking, the longer the limb, the more of a disadvantage in being able to do a pull-up. I look at a volleyball player and wouldn’t expect her to be able to do a pull-up, but I know she’s fit.”

This kind of BS is out there in the world.  I would love to see you guys prove the writer of this article to be a liar. 

In teams of 2:

50 Burpees
Run 400 meters
50 Toes to bar
Run 400 meters
50 Games Pushups
Run 400 meters
50 Situps
Run 400 meters

Only one person can "work" at a time except the run. Both members of the team must run each 400 meter run. Both members of the team must complete each run before their partner can start on the next movement. 

21-18-15-12-9-6-3 reps for time of:

95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

hero WOD at 6pm today.

50 situps
Run 400 meters

3 rounds for time

5 Wall Walks

15 Burpees

30 Sumo Deadlift High Pull  45#

3 rounds for time

I thought some of you would appreciate this. 

10 Deadlifts - 225/185#

20 Burpees

30 Toes 2 Bar

40 Walking Lunge Steps

50 Double Unders

1 round for time

3 Power Cleans 135/95
6 Front Squat 135/95
9 Games Pushups

3 minute AMRAP/ 1 minute rest

5 rounds

Run 400 meters
25 Push Press 75#/55#
25 Knees to elbows

3 rounds for time

I thought this was true.

19 Oct 2012

30 power cleans 135/95
50 pistols
2k run

1 round for time

(We will be there at 5am--I believe Kirby will be in around 10am.)

135/95# Thruster - 5 reps
70/53# KB swing - 10 reps
20 double unders

rest 90 seconds

4 rounds for time

10 Power Snatch 95/65
20 Double Unders
30 Walking Lunges

4 Round for time

50 Toes 2 Bar buy out

5-5-5-3-3-2-2-1

Deadlift.

15 Oct 2012

"Nancy"

Run 400 meters
15 overhead squats 95/65

5 rounds for time

12 Oct 2012

4 dips
6 toes to bar
8 box jumps 20/24"

10 minute amrap

3-3-3-3-3-3-3

Push press

For 3 rep max

9 Oct 2012

500 meter run
25 handstand push-ups
40 thrusters 45#
50 double unders
125 air squats

50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees

1 round for time. 

10 Squat Cleans 135/95#
20 Box Jumps 24/20"

3 rounds for time

I thought some of the ladies who work out with us would appreciate this video.  One of the misconceptions about weight training for women is that you will bulk up.  This video is evidence otherwise.  Check it out. 

10 Deadlifts 135/95#
10 Pushups
400 meter run

5 rounds for time

How's everyone's legs doing so far this week?

Thu Oct 4 2012

10 power cleans 135/95
20 burpees
30 sdhp 75/55
40 toes to bar

3 rounds for time

Wed Oct 3 2012

10 burpee box jumps 24/20
8 deadlifts 225/185
5 rounds for time

30 pullups
75 pushpress 75/45#
1 K run

1 round for time