6-30-09 WOD

“The Chief”

Five 3 minute rounds of:
3x Power Clean (135/95)
6x Push-Ups
9X Squats
1 minute rest after each round.

Record total rounds completed.

6-29-09 WOD

“Michael”

3rds
800M
50 Sit Ups
50 Back Extensions

David Camarillo Seminar

David Camarillo will be giving a seminar on Saturday, April 17th 11am – 1pm. Cost is $75 for current Revolution Defense and Fitness students, $100 for non-students. Space is limited so please register early!

Contact us for more information!
Phone:952-942-1190
Email: info@revdefenseandfitness.com

“Dave is the best in the world at combining judo and Brazilian jiu-jitsu. I wish I could get him to come teach at my school.” ~BJ Penn
World Jiu-Jitsu Champion, UFC World Champion

6-27-09 WOD

“Tabata”

Pull-Ups
Push-Ups
Sit-Ups
Wall Ball
Box Jumps

Guerrilla Burpee Submissions 2 & 3

Guerrilla Burpee Submissions 2 and 3. More to follow!
Keep ‘em coming!

6-26-09 WOD

Make up a WOD or Skill Day

Practice a skill. Learn something new or work on developing something that you know is not as strong as it needs to be…..like your front rack postion.

Did you find your front squat max? Did you miss a WOD that you wanted to do this week?

6-25-09 WOD

5rds

400m
7 Overhead Squats (95/65)
10 Burpees

What is GPP?

GPP. You may have heard it thrown around in conversation at the gym. You may even recall the article we linked to a couple of months ago (http://www.fitnessspotlight.com/2008/6/12/picking-the-right-tool-for-the-job-part-2-developing-base-fitness/).

GPP is General Physical Preparedness. It is often argued what this ultimately means and how you can demonstrate it. Is it your “Fran” time? What about “Murph”? Can it even be shown in a CF WOD?

I would argue that GPP manifests itself oustide of the gym. It comes out at work, on the playing field or in our day to day lives. Are you prepared to tackle whatever life throws at you? Can you physically do whatever you want to do?

One of our athletes in particular has stood out as being extremely physically prepared for anything.

Those of us over the lunch hour have come to know and love the Nielson brothers. Mike and Eric. Both are military guys, great athletes and even better people. Mike has secretly been doing a little experiement this summer.

If you recall in the spring he biked 100 miles for charity without even one minute on a a road bike beforehand. Just CrossFit. Can CrossFit prepare you for anything?

Now he has outdone himself. A marathon…..without running more than 2 miles in preperation. Just CrossFit!

Here are the datails straight from Mike:

1. The longest I ran before the marathon was 2 miles–a Murph workout
2. The longest workout I did before it was 41 minutes…the same Murph.
3. I did that 425 Deadlift Thursday, and ran on Saturday YES! A 425lb deadlift in Thurs. Rest Friday and a marathon on Saturday!
4. I probably Crossfitted 4 days a week, with times averaging about 15-25 mins per workout, not counting the warmup.
5. I did the same thing for that 100 mile bike ride—the first time I had EVER used a road bike

If a 175lb guy who can deadlift 425lbs and two days later run a full marathon in 4hrs 41mins is not physically prepared for anything, I’m not sure who is.

I wonder what Mike is up to next? Stay tuned!

6-24-09 WOD

Find Max Front Squat.

5-5-5-5-5
Front Squats at 70% one rep max

THEN

3rds
20 Pull-Ups
20 GHD Sit-Ups

6-23-09 WOD

“Kinda a Linda”

10,9,8,7,6,5,4,3,2,1
Deadlift (1 1/2X bw)
Clean (3/4x bw)
Ring Push-Ups

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