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This is for Kelsee Bone :)

Thursday, May 31, 2012

Black Sheep Workout of the Day MAY 31

1. 5min Clock:  on the minute perform 7 Jingle Jangles (1 jingle jangle = 5 yards)
2. 5min Clock:  Dead-Lift @ 65% of 1RM perform 3 TnG (touch and go)
3. 5min Clock:  400m Run w/ Remain time AMRAP Pull ups (score is total pull ups completed)

750M Row Intervals x 3 @ 90% try and keep all times the same
*rest 5-8 minutes b/t sets

Tuesday, May 29, 2012

BlackSheep Workout of the Day May 29

1) Amrap Double Unders in 1 minute/ rest 30sec x 5
2) Perform one Back Squat on the minute for 10 minutes; keep the bar as heavy as possible.  Add your lowest and heaviest for a score (example; 245+300=545lbs)

Overhead Squat 65#

Blacksheep Workout of the Day May 28

1. Pistols Complete 6 on the minute for 5minutes
2. Sit ups Anchored 20 on the minute for 5 minutes

6 Rounds
400m Run 50/35lb Carry
12 Push Presses @ 85lbs
12 Box Jumps @ 24″
12 Sumo DL High Pulls 65lbs

Saturday, May 26, 2012

Friday, May 25, 2012

Black sheep workout of the day. May 25

1st. Work up to a strong Turkish getup
2nd. Practice muscle ups

2 Muscle Ups 4 HSPU 8 Heavy KB Swings #50 (1.5 pood)

Thursday, May 24, 2012

Blacksheet Workout of the Day May 24

1. Dead-Lift; build to a tough 2reps
2. Wt Dips; complete 5 tough sets of 3 reps


7 Sets each for time
Heavy Sled Push 50 Ft
Power Clean x 1 @ 90% of max
20 Unbroken Wall Ball Shots ( broken 5 burpee penalty)
10 Dead lifts Unbroken
 5 Burpees ( plus additional for broken reps)

rest 3-5 minutes

Tuesday, May 22, 2012


If you are in Cedar I would recommend joining the running club Wednesday night at the SUU track for some interval running.  It will be a nice way to build some good relationships with the community, so go and run hard and be friendly with people.

They run Wednesdays and Saturday mornings. is the webpage where you can follow them.

All you at home:
DAY ONE:  Run 3-5 miles
DAY TWO:  Run intervals of 200, 400, 600, 800, 600, 400, 200  *Recovery: 1-2 minutes after 200's, 400’s and 600’s, 2-3 minutes after 800.

Black Sheep Workout of the Day May 22

1. Handstand Push Ups; complete 30…for every break do 20 Double Unders.
note: modified HSPU have to permit full ROM.

2. L-Sit; complete 90 seconds ….for every break do 10 Pistols alternating

5 sets each for time:
500m Row
20 Ball Slams #25
rest 3-5minutes

record the time for each interval

*If at home*
Run 400 m. (once around the track or soccer field)
 20 squat jumps

rest 3-5 minutes

Monday, May 21, 2012

Blacksheep Workout of the Day May 21

1A. Back Squat 3/80%, 2/90%, 1/95% /  45sec rest
1B. Wt Chin Ups 3, 2, 1 /  45sec rest
1C. Shoulder Press 3/85%, 2/90%, 1/95% / rest 2min

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

*this is very heavy, so modify weight as needed.

variation for people at home:
50 goblet squats - hold something heavy
40 pushups
30 pushpress - press something heavy overhead

50 goblet squat
30 pushpresss
40 pushups

50 goblet squats
40 pushups
30 pushpress


Friday, May 18, 2012

Black Sheep Workout of the Day May 18

10 min Muscle Up Practice
  • Muscle up pull throughs; (start below the rings – pull chest to rings, dive head over rings…press it out of dip position- complete 10 reps
  • Jumping Muscle ups; start below rings in a false grip jump chest to rings, dive head through, catch in deep dip…press out x 10

5 Rounds for max reps
body weight bench press

*rest 3-5 minutes after pull ups, do not rest after bench press

Thursday, May 17, 2012

Got a good quote?

If you've got a good quote for me, post it here.

I like:

""If you won't invest very much, then defeat doesn't hurt very much, and winning isn't very exciting."

BlackSheep Workout of the Day May 17

1A. Dips 4 x 10-12; full ROM- modify as needed/use wt if possible
paired with
1B. Bulgarian Squats 4×6-8 reps; use a load that gives you no more than 8 reps an no less than 6 reps.
then go to
2. 1-8 GTO Ladder; do one #135/95 GTO then, two GTO and 3 then 3 GTO quiclky can you move up the ladder unbroken? = GTO (ground to overhead)

800m Run
20 SandBag Get Ups 50#
200m Run w/ 50# Sand bag
40 Sumo DL High pulls #55 (barbell )
400M Run w/ Bar; unload it
60 Step Ups on 20″ box (25lb plate)
600m Run w/ plate #25
80 Double Unders
20 SB Get Ups 50#
800m Run

Tuesday, May 15, 2012

BLACKSHEEP Workout of the Day May 15

1. Dead- lifts; 5 x 3 /2min rest (start @ 65% of 1RM build from there each set…)
2. Practice Handstand Walks for 10min

A) 10 minutes of of Jingle Jangles (5 yard Sprints) 30 sec on, 30 sec off
rest 60sec
B) 5 minutes for as many meters possible on Rower
rest 60 sec
C) 5 minutes for as many reps possible 3 Burpees + 3 Toes to Bar

Score A + B + C = feeling awesome!

Some of the common arguments are that it could lead to injury or that the players miss too much school....  

 10 minutes of Jingle Jangles, same as above
rest 60 seconds
Run 120 sprints for 5 minutes, counting the number of lengths you did (soccer field or track will work)
rest 60 seconds
5 minutes for as many reps as possible of 3 burpees + 3 v-ups  (lay flat on your back with arms stretched overhead for starting position... then touch your hands to your toes, keeping your legs and arms straight)

Monday, May 14, 2012


One day of running is 3-5 miles.  Can be done on the same day as a crossfit workout.  Pace doesn't matter, but it shouldn't be a slow slow slow shuffle.

Second day of running should be done on it's own day (probably - depends on how you're feeling) and playing soccer can sub for this day of running:

3 x (100m + 200m + 400m)

Work : Rest ratio of 1:2.  Rest exactly twice as long as it takes to perform a given distance in a set.
For example, run 200m in 35 seconds, rest 70 seconds, run 400m in 1:15, rest 2:30, etc.

So:  run 100 in 15 seconds, rest 30, run 200 in 35 seconds, rest 70, run 400 in 1:15 rest 2:30 = 1 SET

You need to do 3 SETS.   There is no extra rest after you finish the 400 ... just rest 2:30 and then go straight back to running 100 m.   The rest period is standing rest, so just hang out until your time is up and then take off in a sprint.

Be sure to adequately warm up before beginning.   Warm-up period should take NO LESS than 8 minutes.

Black Sheep Workout of the Day Monday May 14

1A.Barbell; Behind the neck press 3 x 5 reps; build up the weight on each set
1B. Reverse Bent Flys 3 x 10-12
rest 2min

“ NaSty giRLz MoM”
3 rounds for time..
50 Goblet Squats (1.5pood  -which is 55 lbs)
3 Rope Climbs to 15ft
10 Hang Power Snatcher #75

Friday, May 11, 2012

Black Sheep Workout of the Day May 11

1 Rep Max Squat Clean

100 pullups
100 pushups
100 situps
100 air squats

Thursday, May 10, 2012

Announcing Summer Camp Information (updated)

The Junior Thunder Academy & Teen T-Bird Camp

The Junior Thunder Academy focuses on teaching the basic technical skills of soccer. We create a fun and educational training environment that will keep campers engaged and having fun while learning their technical skills.
Basic technical skills such as dribbling, receiving, passing, and, finishing will be broken down and taught in an easy to learn way. The campers are given the opportunity to practice their skills through repetition in fun games and small sided matches.
The Junior Thunder Academy is designed for campers 4 - 9 years of age. Upon written request campers not meeting this age requirement may be admitted, please contact us for more information.

The Teen T-Bird Camp is designed with the same curriculum in mind as the Junior Thunder Academy, but takes the skills learned in the 4 different components and teaches them in more specific and challenging ways.  The emphasis is still on fun and learning, but we aim to create a bit more of a challenging environment as the players get older.

Junior T-bird Academy Date:
July 25-27
9 am - noon


Teen T-Bird Camp
July 25-27
4 pm - 8 pm


Competitive Camp
The competitive camp takes the Junior Thunder curriculum to the next level. We create a competitive training environment that will keep campers engaged, challenged, and having fun while learning and fine tuning their technical skills and expanding their tactical knowledge.

Intermediate technical skills; such as multi-surface passing/receiving, fakes and feints, and advanced finishing. Both the principles of offense and defense will be covered, topics such as combination play, when to dribble versus when to pass, and group defending. We will also introduce campers to full field team tactics.

The competitive camp is designed for campers 8 - 11 years of age. Upon written request campers who do not fall within these age parameters may be considered for admittance, please contact us for more information.

Competitive Camp Date:
July 16-19
Boys Time: 9 am - 1pm
Girls Time: 4 pm - 8pm


Black Sheep Workout of the Day May 10

1A. Bench Press 3×5 @ 80-85% of max
1B. Clap Push Ups 3×5
1C. KTE 3×10 /2min rest

5 rounds for time
400m Run
15 OHS #65

Wednesday, May 9, 2012

Tuesday, May 8, 2012

Blacksheep Workout of the Day May 8th

1. Hang Muscle Snatch + OHS x 3 ) x 4 building every set

“Mountain Athlete”
10 1/2 Moons
20 Tire Flips
30 Burpees
40 Single Alt. Dumbbell ground-to-overheads 50/35# KB
50 Step ups with 45/25lb Plate
100 Double Unders
200ft Sled Drag HEAVY
300 yard shuttle with 70lb/50 Sandbag

Monday, May 7, 2012


One day run 3-5 miles, post time to blog.
One day run interval of walk 30 seconds, jog 30 seconds, sprint 30 seconds.   Total time of 20 minutes.

Black sheep Workout of the Day May 7

1A. Shoulder Press 3,3,3,3; at 80% of max
paired with
1B. Handstand Holds 30 sec (active shoulders) /2min rest
2A. Dead Lift 3,3,3,3; at 80-90% of max (heavy TnG (touch and go) reps)
paired with
2B. COVP (chin over vertical plane) holds 30sec /2min rest

1000m Row
1 Rope Climb 15ft
21 Thrusters #65 lbs
30 sit ups
2 Rope Climbs 15ft
15 Thrusters
30 Sit ups
3 Rope Climbs 15ft
9 Thrusters 95/65
30 sit ups

Friday, May 4, 2012

Black Sheep Workout of the Day May 4

1A. Bulgarian Single Leg Squats x 10
1B. Poor Mans Hamstring Curl x 20
1C. Donkey Kick x 20
*do these all in a row on one leg and then switch legs.  Go through twice on each leg

Starting With 60 sec plank then…
Run 600 m
25 Box Jumps - 20″
25 thrusters – 65#
25 Sand bag Get ups

Thursday, May 3, 2012

Blacksheep Workout of the Day May 3

1. Hang Power Snatch; touch and go reps 3,3,3,3,3 –choose wt that allows you to keep the bar moving fast to finish position; rest as needed
2. Over Head Squat; complete 15 reps unbroken at heaviest load manageable….

10 Rounds of
200m Sprint with sand bag (men green, women black)
200m Row
20 Cal Air dyne
rest 1 minute

Wednesday, May 2, 2012

Blacksheep workout of the Day May 2

Double Unders
Kettle Bell Snatches 24/16kg (5 ea. arm)

Blacksheep Workout of the Day May 1

Close grip bench press.  12, 10, 8, 8 reps each set
paired with
Ring rowsas many as possible until 1 rep before failure.

 Three Rounds for Time
7 Dead Lift #345/225
7 Muscle Ups
Three Rounds
21 Wall Balls 20/14# to 10ft
21 Toes to Bar
100ft Farmer Carry (2- 100/70 DB)
28 Burpee Box Jumps 24/20″
100ft Farmer Carry (2 100/70 DB)
3 Muscle Ups

Tuesday, May 1, 2012

Blacksheep Workout of the Day April 30

3x10  back squats @ 75% of max
3x10  handstand pushups

2000m row
50 pistols
30 hang clean #135 lbs