B3-Ho Hard Routine (week of June 1st)

Here is what the Hard Routine will look like:

06/02 (Mon): Nancy (5 reps for time: 400m run, 15 OH Squats @ 95lbs).

06/03 (Tue): Tabata Something Else (20 seconds on; 10 seconds rest w/ 1:00 break in between exercises - Pull-ups/Push-ups/Squats/Sit-ups - in that order). Keep track of totals for each exercise and add them up for total score.

06/04 (Wed): Helen (3 rounds for time: 400m run, 21 KB swings @ approx. 50lbs, 12 pull-ups)

06/05 (Thur): Rest Day

06/06 (Fri): Fran (21-15-9: Thrusters/Pull-ups), for time.

06/07 (Sat): Monsoor (3 rounds for time: 10x135lb clean, 15xBW Bench Press, 25xDips, 40x24" box jumps, 60x53lb KB swings, 85xAir Squats).

The Saturday WOD looks like it will be the beast of the week...

Then, starting the week of 06/08/2008, here is who will be responsible for posting/creating the workouts for the week:

Week 2 (06/08): Homer

Week 3 (06/15): Berb

Week 4 (06/22): Jake

Week 5 (06/29): Same exercises as those listed above...with the goal of besting all of the times you recorded in week 1.

Please read the article in the May 2008 CrossFit Journal for more information on the Hard Routine (I can email it out if you need a copy).

Here is the Hard Routine (ClifNotes version):

Week 1: wean yourself of caffeine, sugars, etc. Increase water consumption to at least 5 glasses/day. Take 2 fish oil capsules at breakfast and 2 at dinner. Record sleep patterns.

Week 2: commit to 4 training sessions/week. continue no caffeine, no sugar and increase fish oil. increase water consumption to 6 glasses/day. regulate sleep patterns according to "early to bed, early to rise" theory. Follow warrior/zone diet.

Week 3: commit to 5 training sessions/week. continue no caffeine, no sugar, maintain fish oil intake, and increase water consumption to 7 glasses/day. Regulate sleep. Follow warrior/zone diet.

Week 4: commit to 5 training sessions/week. continue no caffeine, no sugar, maintain fish oil intake, and increase water consumption to 8 glasses/day. Sleep well. Follow warrior/zone diet.

Week 5: conduct same 5 benchmark workouts as prescribed above. Plan for next 30 days and focus on weak performance areas, focus on "macronutrients" and eating good.

By the end of week 5, we'll need to reconvene with race dates. Workouts then will be selected from the girl and hero WODs through our fall race dates...with running added in starting in July. This will give us a couple of weeks off from running to avoid burnout and will allow us all to become Cowbell Warriors. This should just be a confirmation...I believe Jake informed everyone of this program, if not, ask questions now before June 1st.