Friday, August 27, 2010

M.E. STANDING BARBELL PRESS 082710

M.E. Standing Press 3-3-3-1-1-1

Rest 5:00

Row 20 x :20 Work / :10 Rest ~ Record the total distance covered during the work periods only.

Wednesday, August 25, 2010

M.E. ZERCHER SQUAT 082310




The CrossFit Endurance team are headed to Kansas City October 2-3 2010.  This certification is for athletes and coaches looking to improve their understanding of how to improve endurance performance.  Secure your sport today using this enrollment link.


M.E. Zercher Squat 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?
Barbell Push Press 5
Pull-up 5 (dead hang)
Loading: 70kg males / 40kg females

Monday, August 23, 2010

M.E. HANG POWER CLEAN 082310


M.E. Hang Power Clean 3-3-3-1-1-1




Rest 5:00
How Many Rounds can you complete in 15:00?
3 HSPU
6 Pull-ups
9 KTE
12 DB Swings (55lbs /35lbs)

Friday, August 20, 2010

M.E. STANDING PRESS 082010


M.E. Standing Press 5-5-5-3-3-3  (Barbell variety)

Rest 5:00

5 Rounds for time:

Barbell Deadlift 5
Toe-to-the-bar 10

Loading is 1.5 x body weight.

Wednesday, August 18, 2010

M.E. ZERCHER SQUATS 081810


We have a slick food options for our athletes.  Place your order with GOOD STUFF and you can have any number of Paleo meals available to pick up at the end of your workout.

M.E. Zercher Squats 5-5-5-3-3-3

Rest 5:00

Five Rounds for Time:
20 Burpees
250 M Row

Monday, August 16, 2010

M.E. HANG POWER CLEAN 081710


Lefty has decided that a vegan diet will help his psoriatic arthritis.  I'm  disappointed that he didn't do his homework.

M.E. Hang Power Clean 3-3-3-1-1-1

Rest 5:00

3 Rounds of Lynne.  Total your reps


Body weight Bench Press 
Max reps followed immediately by
Body weight Pull-ups 
Max reps


Rest roughly 3:00 max between rounds

Saturday, August 14, 2010

A NEW HOME FOR THE FITNESS CONDUIT




Sometime next week we are moving.  Not physically moving but this blog is being integrated and absorbed by our new web site.  THE FITNESS CONDUIT will live on under a tab of the same name.  You will be able to access it by pointing your browser to Boot Camp Fitness Kansas City or CrossFit Kansas City.

I have not decided if I will continue to post workout here and on the new site or just on the new site.  At best I'll do it until the end of 2010.

Thanks to all of you who have come here and then in turn made donations, purchased DVD's or attended an Intelligent Exercise Design seminar.  Good karma is headed your way.  Without your success stories I would have abandoned this long ago.

In any case, you will be able to have the same access it's just a new address.

Friday, August 13, 2010

M.E. DIP 081310

Ring dips offer a unique set of challenges for upper body work.  Quality ring dips are rarely executed well in the early stages of exposure.  Stay with it.  This is a money move.

M.E. DIPS 5-5-5-3-3-3

Rest 5:00


Record your split times for 


1000 M Row
-1:00 Rest
750 M Row
-1:00 Rest
500 M Row 
-1:00 REST
250 M ROW

Wednesday, August 11, 2010

M.E. SINGLE LEG SQUAT 081101



M.E. Single Leg Squat 5-5-5-3-3-3

Rest 5:00

21-15-9 for Time:

Barbell Deadlift
DBPP

Suggested Loading: 225lb
DBPP 2 x 45lb

Monday, August 9, 2010

M.E. DECK POWER SNATCH 080910


Amanda (on left) rolled into town for a workout and set a PR for the clean.

M.E. Deck Power Snatch 3-3-3-1-1-1

Rest 5:00

Total your reps for the following:

1:00 Pull ups (Strict no Kip)
1:00 Dips
1:00 Sit up
1:00 Push Up

You have no rest between movements.  That is 4:00 of consecutive work

Friday, August 6, 2010

M.E. FLOOR PRESS 080610


M.E. Floor Press 3-3-3-1-1-1

Rest 5:00

5 Intervals of:
Clean & Jerk 5 reps (loading of 75% of body weight)
Sprint 200 M.
Rest Interval ~ Walk back to the barbell. Record your time for each interval.

Wednesday, August 4, 2010

M.E. FRONT SQUAT 080410



M.E. Front Squat 3-3-3-1-1-1

Rest 5:00

For Time:
10,9,8,7,6,5,4,3,2,1
~ Pull-ups
~Clapping Push ups
~ DB Swings (55/35)

Monday, August 2, 2010

M.E. DECK POWER SNATCH 080210




Dr. Molly Scott concludes post test portion of our transformation program! Obviously she gave it her all.

M.E. Deck Power Snatch 3-3-3-1-1-1

Rest 5:00

How many rounds can you complete in 15:00?
5 Deck Power Cleans (60Kg)
10 Single Leg Squats (aka Pistols) 5/side
15 Double Unders