"Fuji Fifty"
50 Box jumps,
50 Jumping pull-ups,
50 Push-ups,
50 Walking Lunge,
50 Knees to elbows,
50 Handstand Push-ups,
50 Back extensions,
50 Wall balls,
50 Burpees,
50 Double unders
-----
HOLIDAY SCHEDULE
31st Dec -09:00 only
1st Jan -No WOD
2nd Jan - 09:00
4th Jan -return to normal schedule
Wednesday, 30 Dec 09
WOD:
15 Double Unders
10 DB Swings
5 Goblet Squats
AMRAP in 15 minutes
-----
Endurance WOD
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
-----
Post comments and rounds.
15 Double Unders
10 DB Swings
5 Goblet Squats
AMRAP in 15 minutes
-----
Endurance WOD
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
-----
Post comments and rounds.
Tuesday, 29 Dec 09
WOD
5 rounds for time
400m Run
20 Box Jump
20 Superman
20 Sit-ups
-----
Feat of Strength: Max pull ups in 2 minutes or handstand push-ups.
-----
Post time and comments.
Monday, 28 Dec 09
WOD
Five rounds for time of:
15 Front squats (75#m/45#w)
10 Strict press
5 Thrusters
-----
Endurance WOD Choose ONE of The Following Sports: All out efforts. Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30). Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30) Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
-----
Post tme and comments.
Thursday, 24 Dec 09
"12 Days of Christmas"
1 10 second handstand
2 push-ups
3 shuttle runs
4 jumping squats
5 burpees
6 box jumps 24″/20″
7 sit-ups
8 db swing (55#m/35#w)
9 lunges
10 wall ball (20#m/14#w)
11 tuck jumps
12 double unders
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
1 10 second handstand
2 push-ups
3 shuttle runs
4 jumping squats
5 burpees
6 box jumps 24″/20″
7 sit-ups
8 db swing (55#m/35#w)
9 lunges
10 wall ball (20#m/14#w)
11 tuck jumps
12 double unders
The workout is executed like the song 12 days of christmas.
day 1 (round 1)
10 second handstands
day 2 (round 2)
2 push-ups
10 second handstands
day 3 (round 3)
3 shuttle runs
2 push-ups
10 second handstands
day 4……. you get the picture.
-----
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Wednesday, 23 Dec 09
WOD
30 KTE
5 Wall Ball (20#m/#14w)
25 KTE
10 Wall Ball
20 KTE
15 Wall Ball
15 KTE
20 Wall Ball
10 KTE
25 Wall Ball
5 KTE
30 Wall Ball
for time:
----
Endurance WOD:
85-90% of Best Distance for your set time.
Choose ONE of the Following Sports
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 60min- U: 90min
Run: SC: 20min- LC: 40min- U:60min
Row: SC: 10min- LC: 15min- U:20min
-----
HOLIDAY SCHEDULE
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Post time and comments.
30 KTE
5 Wall Ball (20#m/#14w)
25 KTE
10 Wall Ball
20 KTE
15 Wall Ball
15 KTE
20 Wall Ball
10 KTE
25 Wall Ball
5 KTE
30 Wall Ball
for time:
----
Endurance WOD:
85-90% of Best Distance for your set time.
Choose ONE of the Following Sports
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 60min- U: 90min
Run: SC: 20min- LC: 40min- U:60min
Row: SC: 10min- LC: 15min- U:20min
-----
HOLIDAY SCHEDULE
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Post time and comments.
Tuesday, 22 Dec 09
WOD
For time:
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
-----
Feat of Strength:
Something from the binder or Front Squat 5-4-3-2-1
-----
HOLIDAY SCHEDULE
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
For time:
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
20 L Arm DB Swings
20 R Arm DB Swings
200m Run
20 L Arm DB High-pulls
20 R Arm DB High-pulls
200m Run
-----
Feat of Strength:
Something from the binder or Front Squat 5-4-3-2-1
-----
HOLIDAY SCHEDULE
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Monday, 21 Dec 09
WOD "Chelsea"
On the minute, each minute for 30 minutes
5 pull-ups
10 push-ups
15 squats
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
-----
Recovery WOD for the Marathon trainers out there...
Three rounds, 15 reps of each (Not a timed WOD, take your time)
Push ups
DB Swings
Pull ups
GHD Sit ups
Hip extensions
-----
Post rounds and comments.
HOLIDAY SCHEDULE
21 Dec, regular schedule
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
On the minute, each minute for 30 minutes
5 pull-ups
10 push-ups
15 squats
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
-----
Recovery WOD for the Marathon trainers out there...
Three rounds, 15 reps of each (Not a timed WOD, take your time)
Push ups
DB Swings
Pull ups
GHD Sit ups
Hip extensions
-----
Post rounds and comments.
HOLIDAY SCHEDULE
21 Dec, regular schedule
22 Dec, regular schedule
23 Dec, 8:15 and 09:00
24 Dec, 09:00 for a special Christmas WOD
25 Dec, no class....Merry Christmas
26 Dec, 09:00
28 Dec, regular schedule
Saturday, 19 Dec 09
Today's WOD has been canceled due to the hectic holiday schedule. I will see everyone on Monday.
Have a great weekend.
remember: it's not a "rest-out".
Have a great weekend.
remember: it's not a "rest-out".
Friday, 18 Dec 09
WOD
100ft Lunge
21 ea Push Ups & Sit Ups
100ft Lunge
18 ea Push Ups & Sit Ups
100ft Lunge
15 ea Push Ups & Sit Ups
100ft Lunge
12 ea Push Ups & Sit Ups
100ft Lunge
9 ea Push Ups & Sit Ups
100ft Lunge
6 ea Push Ups & Sit Ups
For time.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
100ft Lunge
21 ea Push Ups & Sit Ups
100ft Lunge
18 ea Push Ups & Sit Ups
100ft Lunge
15 ea Push Ups & Sit Ups
100ft Lunge
12 ea Push Ups & Sit Ups
100ft Lunge
9 ea Push Ups & Sit Ups
100ft Lunge
6 ea Push Ups & Sit Ups
For time.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
Thursday, 17 Dec 09
WOD "Elizabeth"
21-15-9 reps for time:
Clean (135#m/95#w)
Ring Dips
(Check out the video...varying skill, form and strength but they are all Elizabeth! Get some.
Elizabeth Competition, CrossFit LA ...[wmv][mov]
-----
Feat of Strength:
Practice L Sits, Ring Push-ups and get inverted
or...Jerk 3-3-2-1
-----
Post time and comments.
21-15-9 reps for time:
Clean (135#m/95#w)
Ring Dips
(Check out the video...varying skill, form and strength but they are all Elizabeth! Get some.
Elizabeth Competition, CrossFit LA ...[wmv][mov]
-----
Feat of Strength:
Practice L Sits, Ring Push-ups and get inverted
or...Jerk 3-3-2-1
-----
Post time and comments.
Wednesday, 16 Dec 09
WOD
3 Rounds for Time:
400m Row
30 Overhead Squats (95#m/65#w)
20 Handstand Push-ups
10 Burpees
-----
Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
-----
Post time and comments.
3 Rounds for Time:
400m Row
30 Overhead Squats (95#m/65#w)
20 Handstand Push-ups
10 Burpees
-----
Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
-----
Post time and comments.
Tuesday, 15 Dec 09
WOD "Helen"
3 Rounds for time of:
400 meter Run
21 DB Swings (55#m/35#w)
12 Pull-ups
(Since we got rained out on Friday. Check out the video, it's a friend of mine rocking 'Helen'.)
Helen: Dutch Lowy & Jessica Langford ...[wmv][mov]
-----
Feat of Strength:
Something from the binder or
Front Squat 5-5-3-3-3
-----
Post time and comments.
3 Rounds for time of:
400 meter Run
21 DB Swings (55#m/35#w)
12 Pull-ups
(Since we got rained out on Friday. Check out the video, it's a friend of mine rocking 'Helen'.)
Helen: Dutch Lowy & Jessica Langford ...[wmv][mov]
-----
Feat of Strength:
Something from the binder or
Front Squat 5-5-3-3-3
-----
Post time and comments.
Monday, 14 Dec 09
Farewell WOD for Tracy (You will be missed by all of us!)
Three Rounds of:
Row (one leg)
Knees to Elbows
Pistols
Seated Press(55#m/45#w)
Single Leg Jump Rope
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.
-----
Endurance WOD 5x intervals
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
-----
Post score and comments.
Three Rounds of:
Row (one leg)
Knees to Elbows
Pistols
Seated Press(55#m/45#w)
Single Leg Jump Rope
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score.
-----
Endurance WOD 5x intervals
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
-----
Post score and comments.
Friday, 11 Dec 09
WOD "Helen"
3 Rounds for time of:
400 meter Run
21 DB Swings (55#m/35#w)
12 Pull-ups
-----
Endurance WOD:
Choose ONE of the following sports:
90% Of Best Time for your set Distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
Row: SC: 2k , LC: 5k , U: 8k
-----
Post time and comments.
3 Rounds for time of:
400 meter Run
21 DB Swings (55#m/35#w)
12 Pull-ups
-----
Endurance WOD:
Choose ONE of the following sports:
90% Of Best Time for your set Distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
Row: SC: 2k , LC: 5k , U: 8k
-----
Post time and comments.
Thursday, 10 Dec 09
WOD
As many rounds as possible in 20 minutes of:
Farmer Carry (ammo cases or sand bags)
5 Push-Press
10 Push-up
15 Squats
-----
Feat of Strength:
Complete something from the binder.
-----
Post rounds and comments.
As many rounds as possible in 20 minutes of:
Farmer Carry (ammo cases or sand bags)
5 Push-Press
10 Push-up
15 Squats
-----
Feat of Strength:
Complete something from the binder.
-----
Post rounds and comments.
Wednesday, 9 Dec 09
WOD
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Tuck Jumps
(Sumo Dead Lift High Pull...[wmv][mov])
-----
Endurance WOD: TABATA
Chose ONE of The Following Sports:
All sports do:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: OUT OF THE SADDLE THE ENTIRE TIME ,Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post rounds and comments.
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Tuck Jumps
(Sumo Dead Lift High Pull...[wmv][mov])
-----
Endurance WOD: TABATA
Chose ONE of The Following Sports:
All sports do:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: OUT OF THE SADDLE THE ENTIRE TIME ,Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post rounds and comments.
Tuesday, 8 Dec 09
WOD
1000 meter Row
then, Three Rounds of
21, 15, 9
Weighted Sit-ups (25#m/15#w)
Supermans
-----
Feat of Strength:
As many reps of air squats in two minutes.
-----
Post time, reps and comments.
1000 meter Row
then, Three Rounds of
21, 15, 9
Weighted Sit-ups (25#m/15#w)
Supermans
-----
Feat of Strength:
As many reps of air squats in two minutes.
-----
Post time, reps and comments.
Monday, 7 Dec 09
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
Kuwait
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
"CrossFit 'Hero WOD' Saturday" article in the Fort Hood Sentinel.
Friday, 04 Dec 09
Lets try it again. If the weather is nice we will do yesterday's WOD.
If the weather is bad....
WOD
10, 9, 8, 7... 2,1
Ring Push-Ups
Medball Clean
Pull-ups
-----
Endurance WOD
Tempo 85-90% 1x
Choose ONE of the Following Sports
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 50min- U: 70min
Run: SC: 15min- LC: 30min- U: 60min
Row: SC: 10 min- LC: 15min- U: 20min
-----
Post time and comments.
If the weather is bad....
WOD
10, 9, 8, 7... 2,1
Ring Push-Ups
Medball Clean
Pull-ups
-----
Endurance WOD
Tempo 85-90% 1x
Choose ONE of the Following Sports
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 50min- U: 70min
Run: SC: 15min- LC: 30min- U: 60min
Row: SC: 10 min- LC: 15min- U: 20min
-----
Post time and comments.
Thursday, 3 Dec 09
WOD
800m Run
10 Tire Flips
600m Run
20 Deadlifts (215#m/145#w)
400m Run
30 Sumo Deadlift High Pull
For time.
-----
Feat of Strength:
Max Pull Ups in 2 minutes.
Practice Overhead Squat.
-----
Post time and comments.
800m Run
10 Tire Flips
600m Run
20 Deadlifts (215#m/145#w)
400m Run
30 Sumo Deadlift High Pull
For time.
-----
Feat of Strength:
Max Pull Ups in 2 minutes.
Practice Overhead Squat.
-----
Post time and comments.
Wednesday, 2 Dec 09
WOD
As Many Rounds As Possible in 20 minutes of
200 Meter Run (100 forward/100 back)
5 Towel Pull Ups
10 Push Ups
15 Wall Ball
-----
Endurance WOD: All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts. 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
-----
Post total and comments.
As Many Rounds As Possible in 20 minutes of
200 Meter Run (100 forward/100 back)
5 Towel Pull Ups
10 Push Ups
15 Wall Ball
-----
Endurance WOD: All Sports: Goal is to use maximum effort for 1 min interval. No Fouls if all out efforts. 1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
-----
Post total and comments.
Tuesday, 1 Dec 09
WOD
THREE rounds for time of:
10 Burpee
3 Strict Press (130#m/85#w)
20 Box Jumps
6 Push Press
30 Air Squats
9 Push Jerk
-----
Feat of Strength:
Max sit-ups in 2 minutes.
-----
Post time and comments.
THREE rounds for time of:
10 Burpee
3 Strict Press (130#m/85#w)
20 Box Jumps
6 Push Press
30 Air Squats
9 Push Jerk
-----
Feat of Strength:
Max sit-ups in 2 minutes.
-----
Post time and comments.
Monday, 30 Nov 09
WOD
For time:
21 Thrusters
400m run
21 Ring dips
15 Thrusters
400m run
15 Ring dips
9 Thrusters
400m run
9 Ring dips
-----
Feat of Strength:
Strict Press 3-3-3-3
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
-----
Post time and comments.
For time:
21 Thrusters
400m run
21 Ring dips
15 Thrusters
400m run
15 Ring dips
9 Thrusters
400m run
9 Ring dips
-----
Feat of Strength:
Strict Press 3-3-3-3
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
-----
Post time and comments.
Happy Thanksgiving
Happy Thanksgiving!!
Enjoy a 15% discount off your entire order on (Black) Friday, November 27th when you use code TurkeyDay09 at checkout. Be sure to hit "Apply" to see your discount. Use this great opportunity to stock up on Christmas gifts for everyone. It's a gift from us to you!
http://store.crossfit.com/?9ad
Wednesday, 25 Nov 09
300 WOD!!...We are proud of you Marcus!!
Complete the following exercises for a total of 300 reps, minimum of 5 reps and maximum of 100.
Double Unders
Push Ups
Wall Balls
Hand Stand Push-ups
Box Jump
Burpees
-----
ONLY 1 CLASS TOMORROW....Be ready to go at 08:30!
-----
NEXT CLASS IS ON SATURDAY....MISSION WOD 09:00
Complete the following exercises for a total of 300 reps, minimum of 5 reps and maximum of 100.
Double Unders
Push Ups
Wall Balls
Hand Stand Push-ups
Box Jump
Burpees
-----
ONLY 1 CLASS TOMORROW....Be ready to go at 08:30!
-----
NEXT CLASS IS ON SATURDAY....MISSION WOD 09:00
Tuesday, 24 Nov 09
WOD
Lunged to Death....
400m Walking Lung with Weight Over Head (30#m/20#w) for time.
Penalty: 5 Burpees for lowering the weight.
-----
Feat of Strength:
Max Pull-Ups in Two Minutes
Practice Toes to Bar
-----
Post time and comments.
WEDNESDAY WILL BE A SPECIAL WOD....Come support a fellow CFer who has achieved a milestone. WOD WILL BE AT 08:30 HALSEY GYM. There will be no 09:00 class.
HOLIDAY SCHEDULE:
No WOD on Thursday (Thanksgiving) or Friday.
BUT - Mission WOD on Saturday 09:00!! Bring a friend or your spouse.
Lunged to Death....
400m Walking Lung with Weight Over Head (30#m/20#w) for time.
Penalty: 5 Burpees for lowering the weight.
-----
Feat of Strength:
Max Pull-Ups in Two Minutes
Practice Toes to Bar
-----
Post time and comments.
WEDNESDAY WILL BE A SPECIAL WOD....Come support a fellow CFer who has achieved a milestone. WOD WILL BE AT 08:30 HALSEY GYM. There will be no 09:00 class.
HOLIDAY SCHEDULE:
No WOD on Thursday (Thanksgiving) or Friday.
BUT - Mission WOD on Saturday 09:00!! Bring a friend or your spouse.
Monday, 23 Nov 09
WOD
10 Front Squats
15 Dumbbell Swings
20 Sit-ups
4 Rounds for time...then:
Rest 5 minutes and run an 800 for time (x2)
-----
Feat of Strength:
L-Sit or Dead-hang Pull-ups
-----
Endurance WOD:
Choose ONE of The Following Sports:
90% of best time for the set distance.
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
-----
Post time and comments.
Today's Results:
Natalie 9:11 (50/30)
Chick 9:27 (85/35)
Mike 9:55 (105/55)
Ellis 11:40 (105/55)
Marcus 14:47 (40/35)
Katie 9:18 (50/20)
Tracy 9:55 (30/15)
Reina 10:12 (40/20)
Alexis 11:16 (75/35)
Michelle 10:24 (55/30)
Tanya 7:40 (55/30)
Nancy 7:30 (30/x)
Jessica 7:06 (65/30)
10 Front Squats
15 Dumbbell Swings
20 Sit-ups
4 Rounds for time...then:
Rest 5 minutes and run an 800 for time (x2)
-----
Feat of Strength:
L-Sit or Dead-hang Pull-ups
-----
Endurance WOD:
Choose ONE of The Following Sports:
90% of best time for the set distance.
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
-----
Post time and comments.
Today's Results:
Natalie 9:11 (50/30)
Chick 9:27 (85/35)
Mike 9:55 (105/55)
Ellis 11:40 (105/55)
Marcus 14:47 (40/35)
Katie 9:18 (50/20)
Tracy 9:55 (30/15)
Reina 10:12 (40/20)
Alexis 11:16 (75/35)
Michelle 10:24 (55/30)
Tanya 7:40 (55/30)
Nancy 7:30 (30/x)
Jessica 7:06 (65/30)
Friday, 20 Nov 09
WOD
3 Rounds for time of:
400 M Run
15 Thrusters (95#m/65#w)
7 Hand Stand Push-ups
(Meet in the weight room, the floor of Halsey Gym is closed.)
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
**NO WOD this SATURDAY. Have a great weekend!
3 Rounds for time of:
400 M Run
15 Thrusters (95#m/65#w)
7 Hand Stand Push-ups
(Meet in the weight room, the floor of Halsey Gym is closed.)
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
**NO WOD this SATURDAY. Have a great weekend!
Thursday, 19 Nov 09
WOD
Run or Row
5k or 10k for time.
-----
I will not be there tomorrow. The gym floor is closed and we will be meeting in the weight room for the next week.
Have a good WOD and go hard. I'll see you all on Friday.
-----
Post time and comments.
Run or Row
5k or 10k for time.
-----
I will not be there tomorrow. The gym floor is closed and we will be meeting in the weight room for the next week.
Have a good WOD and go hard. I'll see you all on Friday.
-----
Post time and comments.
Wednesday, 18 Nov 09
WOD
As many rounds as possible in 20 minutes of:
4 Push Ups
8 Squats
12 Double Unders (5:1 single conversion)
-----
Feat of Strength:
Practice L sits and Handstands.
-----
Post rounds and comments.
As many rounds as possible in 20 minutes of:
4 Push Ups
8 Squats
12 Double Unders (5:1 single conversion)
-----
Feat of Strength:
Practice L sits and Handstands.
-----
Post rounds and comments.
Tuesday, 17 Nov 09
WOD
For Max Reps in 12 Minutes:
3 minutes of Right-Arm Clean and Press
3 minutes of Left-Arm Clean and Press
2 minutes of Right-Arm Clean and Press
2 minutes of Left-Arm Clean and Press
1 minute of Right-Arm Clean and Press
1 minute of Left-Arm Clean and Press
(Suggested weight: Men – 35-45 lb. DB, Women – 15-30 lb. Keep a running total of reps completed and post to comments.)
-----
Feat of Strength:
2000 meter row for binder.
-----
Post reps and comments.
For Max Reps in 12 Minutes:
3 minutes of Right-Arm Clean and Press
3 minutes of Left-Arm Clean and Press
2 minutes of Right-Arm Clean and Press
2 minutes of Left-Arm Clean and Press
1 minute of Right-Arm Clean and Press
1 minute of Left-Arm Clean and Press
(Suggested weight: Men – 35-45 lb. DB, Women – 15-30 lb. Keep a running total of reps completed and post to comments.)
-----
Feat of Strength:
2000 meter row for binder.
-----
Post reps and comments.
Monday, 16 Nov 09
WOD:
For Time:
Run 400m
Then
9 – 15 – 21
Burpee
Pull ups
Jumping Lunge
Then
Run 400m
-----
Feat of Strength:
Complete something from the Binder.
-----
Endurance WOD:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT
REPEAT.
-----
Post time and comments.
For Time:
Run 400m
Then
9 – 15 – 21
Burpee
Pull ups
Jumping Lunge
Then
Run 400m
-----
Feat of Strength:
Complete something from the Binder.
-----
Endurance WOD:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT
REPEAT.
-----
Post time and comments.
Friday, 13 Nov 09
"Karen"
150 Wall Balls
for time.
-----
Feat of Strength:
25 Dive Bomber Push Ups
-----
Endurance WOD:
Choose ONE of the Following Sports.
Hold at 85% RPE
Swim: 15 min
Bike: 40 min
Run: 40 min
Row: 15 min
-----
Post time and comments.
150 Wall Balls
for time.
-----
Feat of Strength:
25 Dive Bomber Push Ups
-----
Endurance WOD:
Choose ONE of the Following Sports.
Hold at 85% RPE
Swim: 15 min
Bike: 40 min
Run: 40 min
Row: 15 min
-----
Post time and comments.
Thursday, 12 Nov 09
WOD...
Navy Standard PRT (push-ups, sit-ups and 1.5 mile run) For Time.
...lets see how we stack up!
I’m a firm believer in the theory that people only do their best at things they truly enjoy. It is difficult to excel at something you don’t enjoy. -Jack Nicklaus
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
-----
Post time, reps and comments.
Navy Standard PRT (push-ups, sit-ups and 1.5 mile run) For Time.
...lets see how we stack up!
I’m a firm believer in the theory that people only do their best at things they truly enjoy. It is difficult to excel at something you don’t enjoy. -Jack Nicklaus
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Row: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
-----
Post time, reps and comments.
Wednesday, 11 Nov 09
VETERAN'S DAY
Halsey Gym will be closed tomorrow so we will meet at Ranger...09:00 sharp for a surprise WOD.
Regular scheduled classes resume on Thursday.
Halsey Gym will be closed tomorrow so we will meet at Ranger...09:00 sharp for a surprise WOD.
Regular scheduled classes resume on Thursday.
Monday, 09 Nov 09
a birthday WOD for Sarah,
Three rounds for time:
9 Deadlift (3/4 bodyweight)
34 Push Press (45#)
34 Box Jumps
-----
Endurance WOD
Swim, Bike, Run C2
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
-----
Post time and comments.
Three rounds for time:
9 Deadlift (3/4 bodyweight)
34 Push Press (45#)
34 Box Jumps
-----
Endurance WOD
Swim, Bike, Run C2
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off
-----
Post time and comments.
Friday, 06 Nov 09
WOD
Five rounds for time:
Run 200m
7 Towel Pull-ups
7 HSPU
7 Ring Dips
-----
Endurance WOD:
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post time and comments.
Five rounds for time:
Run 200m
7 Towel Pull-ups
7 HSPU
7 Ring Dips
-----
Endurance WOD:
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post time and comments.
Thursday, 5 Nov 09
WOD
40-30-20-10 reps
for time of:
Box Jumps, 20"
DB Swings (55#m/35#w)
-----
Feat of Strength:
3/4 body-weight deadlift...max reps in 2 minutes.
-----
Post time and reps.
40-30-20-10 reps
for time of:
Box Jumps, 20"
DB Swings (55#m/35#w)
-----
Feat of Strength:
3/4 body-weight deadlift...max reps in 2 minutes.
-----
Post time and reps.
Wednesday, 4 Nov 09
WOD
“Death by Overhead Squat”
One Overhead Squat in the first minute,Two Overhead Squats in the second minute,Three Overhead Squats in the third round, etc….(Prescribed Weight: Men-55; Women-45 lbs.)
-----
Feat of Strength:
complete something in binder
-----
Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
-----
Post round and comments
“Death by Overhead Squat”
One Overhead Squat in the first minute,Two Overhead Squats in the second minute,Three Overhead Squats in the third round, etc….(Prescribed Weight: Men-55; Women-45 lbs.)
-----
Feat of Strength:
complete something in binder
-----
Endurance WOD
Choose ONE Of The Following Sports
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Row: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
-----
Post round and comments
Tuesday, 03 Nov 09
“Murph"
For Time:
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m
-----
*Training note...break up the reps as needed. It's a long WOD but go hard on the run.
-----
Feat of Strength:
Something from binder.
-----
Post time and comments.
For Time:
Run 1600m
100 Pull ups
200 Push ups
300 Squats
Run 1600m
-----
*Training note...break up the reps as needed. It's a long WOD but go hard on the run.
-----
Feat of Strength:
Something from binder.
-----
Post time and comments.
Monday, 02 Nov 09
WOD
5 rounds for time:
5 Man-makers
10 Shuttle Runs
-----
Feat of Strength:
Practice muscle ups
-----
Endurance WOD:
Choose ONE of the Following sports:
SC: short course, LC: long course, U: ultra
Swim: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run: SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
Row: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.
-----
Post time and comments.
5 rounds for time:
5 Man-makers
10 Shuttle Runs
-----
Feat of Strength:
Practice muscle ups
-----
Endurance WOD:
Choose ONE of the Following sports:
SC: short course, LC: long course, U: ultra
Swim: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run: SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
Row: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.
-----
Post time and comments.
Friday, 30 October 09
WOD
Three Rounds for Time:
9 Dealift (Body Weight)
15 Push Up
21 Box Jumps
Run 400m
-----
Feat of Strength:
Practice strict pull-ups
-----
Endurance WOD:
Halloween Run
5k Time Trail
(Run starts at Halsey at 11:00)
-----
Post time and comments
Three Rounds for Time:
9 Dealift (Body Weight)
15 Push Up
21 Box Jumps
Run 400m
-----
Feat of Strength:
Practice strict pull-ups
-----
Endurance WOD:
Halloween Run
5k Time Trail
(Run starts at Halsey at 11:00)
-----
Post time and comments
Thursday, 29 October 09
WOD
For time:
Run 800m
30 Jumping pull ups
Run 600m
30 Push press (45#)
Run 400m
30 Sumo Deadlift High Pull (45#)
Run 200m
30 OHS (45#)
-----
Feat of Strength:
Deadlift 3-3-3-3-3
Find your 3 rep max.
-----
Post time and comments.
For time:
Run 800m
30 Jumping pull ups
Run 600m
30 Push press (45#)
Run 400m
30 Sumo Deadlift High Pull (45#)
Run 200m
30 OHS (45#)
-----
Feat of Strength:
Deadlift 3-3-3-3-3
Find your 3 rep max.
-----
Post time and comments.
Wednesday, 28 October 09
Unlike pop culture, at CrossFit we are more impressed with what the body can do than how it looks. A strong body in motion is the more beautiful than a thin body posed and air brushed. During the air-gasping, grunting, weight-throwing, sweat-flying middle of a workout, the size and shape of our bodies (unless in relation to proper movement) is simply not a focus. Anyone who is concerned about jiggle during a pull up or worried about whether or not their belly rolls over the waistline during a deadlift isn't working hard enough. It is true, however, regardless of what your goals are, if you come into the gym and put in the hard work, your body will change. You will become stronger, faster and fitter. Looking good just happens to be icing on the cake.-----
WOD
“Tabata This”
Eight Tabata rounds (20 seconds on, 10 seconds off) each of:
Dumbbell Swing
Dynamic Push-Ups
Weighted Sit-Ups
Tuck-jumps
(Rest for one minute between each Tabata round – which should allow for adequate time to rotate stations.)
-----
Endurance WOD:
Choose ONE of the Following Sports
Swim, Bike, Run, Row
All out Efforts
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
-----
Post comments.
Tuesday, 27 Octobr 09
Max Rounds in 20 Minutes
5 Hand Stand Push Ups
10 Knees to Elbows
15 Wall Balls (20#m, 14#w)
2 Person Teams: Each team member starts on a separate exercise and cannot pass one another.
-----
Feat of Strength: 2000m row for time.
-----
Post rounds and comments.
Monday, 26 October 09
WOD
10 Box Jumps
1 Ring Dip
9 Box Jump
2 Ring Dips
8 Box Jump
3 Ring Dips
...
1 Box Jump
10 Ring Dips
-----
Feat of Strength:
Practice Handstand Push-ups and Kipping Pull-ups
-----
Endurance WOD:
Recovery....3 rounds, 15 reps of
Push-ups
Kettlebell Swings
Pull-ups
GHD Sit-ups
Hip Extensions
-----
Post time and comments.
10 Box Jumps
1 Ring Dip
9 Box Jump
2 Ring Dips
8 Box Jump
3 Ring Dips
...
1 Box Jump
10 Ring Dips
-----
Feat of Strength:
Practice Handstand Push-ups and Kipping Pull-ups
-----
Endurance WOD:
Recovery....3 rounds, 15 reps of
Push-ups
Kettlebell Swings
Pull-ups
GHD Sit-ups
Hip Extensions
-----
Post time and comments.
Friday, 23 October 09
WOD
1 mile of Burpees
200 meters
10 burpees
8 rounds for time.
-----
Endurance WODChoose ONE of the Following Sports:
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Swim, Bike, Run, C2
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
-----
Post time and comments.
Thursday, 22 October 09
FRAN
21-15-9
Thrusters (95#m, 65#w)
Pull-ups
-----
Feat of Strength:
Cheer your friends on as they crush Fran.
-----
Post time and comments.
21-15-9
Thrusters (95#m, 65#w)
Pull-ups
-----
Feat of Strength:
Cheer your friends on as they crush Fran.
-----
Post time and comments.
Wednesday, 21 October 09
WOD
10 ft Bear Crawl w/ Dumbbells
20 Jumping Lunges
30 Sit Ups
4 rounds for time.
-----
Feat of Strength:
Mini-Fran....5-3-2
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
-----
Post time and comments.
10 ft Bear Crawl w/ Dumbbells
20 Jumping Lunges
30 Sit Ups
4 rounds for time.
-----
Feat of Strength:
Mini-Fran....5-3-2
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
-----
Post time and comments.
Tuesday, 20 October 09
WOD
"Running Cindy"
Complete as many rounds as possible in 20minutes of:
400m run
then 3 rounds of:
5 Pull-Ups
10 Push-Ups
15 Squats
-----
Feat of Strength:
Practice double unders and/or complete something in binder.
-----
Post comments and rounds.
"Running Cindy"
Complete as many rounds as possible in 20minutes of:
400m run
then 3 rounds of:
5 Pull-Ups
10 Push-Ups
15 Squats
-----
Feat of Strength:
Practice double unders and/or complete something in binder.
-----
Post comments and rounds.
Monday, 19 October 09
“Annie R U OK?”
21.15.9 reps of:
Thrusters
SDHP
Burpees
MB Cleans
Wall Balls
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y wearing baggy t-shirt, holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 5 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 3 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
-----
Zone Link:
http://www.bruemedia.com/crossfitflood/CrossFit_Journal_21.pdf
GIVE ME JUST TWO WEEKS!!
Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv][mov]
21.15.9 reps of:
Thrusters
SDHP
Burpees
MB Cleans
Wall Balls
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim: 10 x 100m/y wearing baggy t-shirt, holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 5 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 3 x 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
-----
Zone Link:
http://www.bruemedia.com/crossfitflood/CrossFit_Journal_21.pdf
GIVE ME JUST TWO WEEKS!!
Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv][mov]
Friday, 16 October 09
WOD
7 Rounds for time:
5 Burpees
5 Wall Balls (20#m/14#w)
5 Pull-ups
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
Swim: 20 x 25m all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.
Row: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.
-----
Post comments and time.
7 Rounds for time:
5 Burpees
5 Wall Balls (20#m/14#w)
5 Pull-ups
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
Swim: 20 x 25m all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
Run: 10 x 100m all out sprints with 90 sec recoveries…. NO PENALTIES.
Row: 10 x 125m all out Sprints w/ 1 min recoveries... NO PENALTIES.
-----
Post comments and time.
Wednesday, 14 October 09
WOD
3 Overhead Squats (115#m/95#w)
6 Box Jumps
9 Pullups
as many rounds as possible in 20 minutes.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
-----
Post comments and time.
3 Overhead Squats (115#m/95#w)
6 Box Jumps
9 Pullups
as many rounds as possible in 20 minutes.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
Cover as much distance as possible in each of the prescribed time intervals.
-----
Post comments and time.
Tuesday, 13 October 09
Saturday, 10 October 09
SATURDAY WOD
0900 @ HALSEY GYM
**Update...due to the holiday on Monday there will be one WOD at 0900.
Kids are welcome.**
0900 @ HALSEY GYM
**Update...due to the holiday on Monday there will be one WOD at 0900.
Kids are welcome.**
Friday, 09 October 09
WOD
5 Rounds for time:
200 M Run (100 backwards/100 forwards)
10 Ring Dips
15 Wall Balls (20 lb, 14 lb)
-----
Feat of Strength:
100 Overhead Squats w/PVC
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim: 3x6 min, Rest 2 min Between intervals
Bike: 3x12 min, Rest 2 min Between intervals
Run: 3x10min, Rest 2 min Between intervals
Row: 3x7min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 3 intervals
-----
Post time and comments.
SPECIAL 15:30 FRIDAY WOD TOMORROW!
BRING A FRIEND TO SATURDAY'S WOD!
5 Rounds for time:
200 M Run (100 backwards/100 forwards)
10 Ring Dips
15 Wall Balls (20 lb, 14 lb)
-----
Feat of Strength:
100 Overhead Squats w/PVC
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim: 3x6 min, Rest 2 min Between intervals
Bike: 3x12 min, Rest 2 min Between intervals
Run: 3x10min, Rest 2 min Between intervals
Row: 3x7min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 3 intervals
-----
Post time and comments.
SPECIAL 15:30 FRIDAY WOD TOMORROW!
BRING A FRIEND TO SATURDAY'S WOD!
UPDATE - WEDNESDAY
My flight got in very late last night so Reese and I did not arrive home till midnight. We slept in till 09:30. Apologizes to everyone who were waiting on me this morning. To complicate things, I did not have Internet till this afternoon so I could not update the blog.
Due to the weather (Typhoon) there will not be a WOD tomorrow (Thursday) but you are all challenged to do 100 Burpees for time at home. Try and get you kids to count for you or maybe join in.
I WILL BE HAVING NORMAL CLASSES ON FRIDAY, 08:15, 09:00 and a special 15:30.
I happy to be back and I'm ready for a good WOD.
Due to the weather (Typhoon) there will not be a WOD tomorrow (Thursday) but you are all challenged to do 100 Burpees for time at home. Try and get you kids to count for you or maybe join in.
I WILL BE HAVING NORMAL CLASSES ON FRIDAY, 08:15, 09:00 and a special 15:30.
I happy to be back and I'm ready for a good WOD.
VACATION
THE NEXT WOD WILL BE
WEDNESDAY, OCTOBER 07TH.I will be on vacation until then so be safe and have fun. I recommend doing an old WOD and trying to beat your time.
Remember: it's not called a 'rest-out'.
Thursday, 24 Sept 09
WOD
(Lets Have Some Fun!) for time:
100 Sit-Ups
90 Box-Jumps
80 Push-Ups
70 Air Squats
60 Double Unders
50 Walking Lunge
40 Push-Press (65#m/45#w)
30 Dumbbell Swing (50#m/30#w)
20 Hand Stand Push-Up
10 Burpees
… and a partridge and a pear tree.
The athlete may break up each activity as needed. The athlete may start with any movement they choose but must move down the list from there.
-----
Feat of Strength:
Deadlift 3-3-3-3
(find your 3 rep max)
-----
Post time and comments.
(Lets Have Some Fun!) for time:
100 Sit-Ups
90 Box-Jumps
80 Push-Ups
70 Air Squats
60 Double Unders
50 Walking Lunge
40 Push-Press (65#m/45#w)
30 Dumbbell Swing (50#m/30#w)
20 Hand Stand Push-Up
10 Burpees
… and a partridge and a pear tree.
The athlete may break up each activity as needed. The athlete may start with any movement they choose but must move down the list from there.
-----
Feat of Strength:
Deadlift 3-3-3-3
(find your 3 rep max)
-----
Post time and comments.
Tuesday, 22 Sept 09
WOD
150 Wall Balls (20#m/14#w)
For time.
(Every time you drop the ball you must do 10 pull-ups before starting again.)
-----
Feat of Strength:
1000m row for time.
-----
Post time and comments.
150 Wall Balls (20#m/14#w)
For time.
(Every time you drop the ball you must do 10 pull-ups before starting again.)
-----
Feat of Strength:
1000m row for time.
-----
Post time and comments.
Monday, 21 Sept 09
WOD
Five Rounds for time of:
10 Box Jumps (go big...two tires)
20 Burpees
30 Sit-Ups
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you loose distance on each round.
Foul = 2 min max rep Burpees
-----
Post time and comments.
Five Rounds for time of:
10 Box Jumps (go big...two tires)
20 Burpees
30 Sit-Ups
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you loose distance on each round.
Foul = 2 min max rep Burpees
-----
Post time and comments.
Friday, 18 Sept 09
WOD
800 meter Row
30 Knees to Elbows
30 Jumping Lunges
20 Knees to Elbows
20 Jumping Lunges
10 Knees to Elbows
10 Jumping Lunges
800 Meter Run
For time.
-----
Endurance WOD
Choose ONE of The Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
-----
Post time and comments.
800 meter Row
30 Knees to Elbows
30 Jumping Lunges
20 Knees to Elbows
20 Jumping Lunges
10 Knees to Elbows
10 Jumping Lunges
800 Meter Run
For time.
-----
Endurance WOD
Choose ONE of The Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
C2: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
-----
Post time and comments.
Thursday, 17 Sept 09
WOD
Five rounds for time of:
25 Kettlebell Swings (55#m/35#w)
7 Push Presses (135#m/95#w)
400 Meter Run
-----
Feat of Strength:
2 minutes max reps of Box Jumps (go big...two tires)
-----
Post time and comments.
Five rounds for time of:
25 Kettlebell Swings (55#m/35#w)
7 Push Presses (135#m/95#w)
400 Meter Run
-----
Feat of Strength:
2 minutes max reps of Box Jumps (go big...two tires)
-----
Post time and comments.
Wednesday, 16 Sept 09
WOD
"Diane"
21-15-9 reps, for time:
Deadlift 225 lbs
Handstand push-ups
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post time and comments.
"Diane"
21-15-9 reps, for time:
Deadlift 225 lbs
Handstand push-ups
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post time and comments.
The fat-burning zone....
(Many thanks to the great trainers and writers of Crossfit Invictus. Visit them whenever your in San Diego.)
More Bang for your Buck
Written by Mark Riebel of Crossfit Invictus.
In yesterday’s post, I explained that the notion of the fat-burning zone is a misunderstood concept, and that a higher intensity of exercise yields more results than a low-intensity session (when we look at it from the caloric expenditure standpoint). If fat loss is one of your goals, caloric intake and expenditure is something you should be mindful of, and burning more calories during exercise will help to increase that expenditure and subsequent weight loss. But since the majority of our workouts at Invictus fall under 20 minutes, many may think that doing longer steady-state cardio work might be the best way to really accelerate their fat loss. It is true that an hour on the treadmill may indeed burn more calories than some heavy lifting followed by “Helen,” but you will reach that conclusion only if you look at a very small piece of the whole picture.
To understand this, we need to address the concept of excess post-exercise oxygen consumption, or EPOC. Oxygen consumption serves as an approximation of your metabolic rate, and therefore how many calories you are burning in a given period of time. EPOC, then, is the effect seen following exercise in which the body is burning more oxygen (and more calories) for a period of time anywhere from a few minutes to more than a day. This results in an elevated metabolism and creates what Alwyn Cosgrove calls an ‘afterburn.’ A study performed in 2002 at Ohio University found that following heavy resistance training circuits, EPOC was significantly elevated over baseline for 38 hours.
Using this data, let’s go back to that treadmill example. Suppose the machine tells you that you burned 300 calories in your hour spent on the treadmill. EPOC occurs as a result of aerobic training as well, but the magnitude and duration of the increase is less than that seen with resistance or interval training. Now let’s say that at the same time you were on the hamster wheel, your friend did the aforementioned heavy lifting followed by Helen. It’s likely that he didn’t burn as many calories as you in his exercise session, but let’s now look at the whole picture, i.e. all of the time following the workout. If your friend worked hard enough to bump his EPOC up to where he’s burning a paltry eight additional calories per hour, 38 hours later when his oxygen consumption returns to normal, he’s burned more calories than you, and he accomplished it in a much shorter workout. And then think of how it would affect him if he went and worked out the next day too! Would EPOC go even higher? It is not certain whether EPOC is cumulative, but even without an additive affect, the benefits are easy to see. Would you rather be burning more calories in the 23 hours a day you’re not at Invictus, or just burning the same old amount as usual in the 23 hours you’re not at a traditional gym (not to mention that you’d only be running and not developing your strength, flexibility, accuracy, etc.)?
If you have a weight loss goal, don’t resist your strength work. Stick to the program and talk to your coaches about making minor modifications to your fitness and nutrition programs to help you achieve your results most efficiently.
Tags: Anatomy/Physiology
More Bang for your Buck
Written by Mark Riebel of Crossfit Invictus.
In yesterday’s post, I explained that the notion of the fat-burning zone is a misunderstood concept, and that a higher intensity of exercise yields more results than a low-intensity session (when we look at it from the caloric expenditure standpoint). If fat loss is one of your goals, caloric intake and expenditure is something you should be mindful of, and burning more calories during exercise will help to increase that expenditure and subsequent weight loss. But since the majority of our workouts at Invictus fall under 20 minutes, many may think that doing longer steady-state cardio work might be the best way to really accelerate their fat loss. It is true that an hour on the treadmill may indeed burn more calories than some heavy lifting followed by “Helen,” but you will reach that conclusion only if you look at a very small piece of the whole picture.
To understand this, we need to address the concept of excess post-exercise oxygen consumption, or EPOC. Oxygen consumption serves as an approximation of your metabolic rate, and therefore how many calories you are burning in a given period of time. EPOC, then, is the effect seen following exercise in which the body is burning more oxygen (and more calories) for a period of time anywhere from a few minutes to more than a day. This results in an elevated metabolism and creates what Alwyn Cosgrove calls an ‘afterburn.’ A study performed in 2002 at Ohio University found that following heavy resistance training circuits, EPOC was significantly elevated over baseline for 38 hours.
Using this data, let’s go back to that treadmill example. Suppose the machine tells you that you burned 300 calories in your hour spent on the treadmill. EPOC occurs as a result of aerobic training as well, but the magnitude and duration of the increase is less than that seen with resistance or interval training. Now let’s say that at the same time you were on the hamster wheel, your friend did the aforementioned heavy lifting followed by Helen. It’s likely that he didn’t burn as many calories as you in his exercise session, but let’s now look at the whole picture, i.e. all of the time following the workout. If your friend worked hard enough to bump his EPOC up to where he’s burning a paltry eight additional calories per hour, 38 hours later when his oxygen consumption returns to normal, he’s burned more calories than you, and he accomplished it in a much shorter workout. And then think of how it would affect him if he went and worked out the next day too! Would EPOC go even higher? It is not certain whether EPOC is cumulative, but even without an additive affect, the benefits are easy to see. Would you rather be burning more calories in the 23 hours a day you’re not at Invictus, or just burning the same old amount as usual in the 23 hours you’re not at a traditional gym (not to mention that you’d only be running and not developing your strength, flexibility, accuracy, etc.)?
If you have a weight loss goal, don’t resist your strength work. Stick to the program and talk to your coaches about making minor modifications to your fitness and nutrition programs to help you achieve your results most efficiently.
Tags: Anatomy/Physiology
Tuesday, 15 Sept 09
WOD
Run 800m
30 Squat Clean (85#m/55#w)
Run 800m
20 Overhead Squat
Run 800m
10 Push Press
For time.
-----
Feat of Strength:
Practice ring dips. Complete something from the binder.
-----
Post time and comments.
Run 800m
30 Squat Clean (85#m/55#w)
Run 800m
20 Overhead Squat
Run 800m
10 Push Press
For time.
-----
Feat of Strength:
Practice ring dips. Complete something from the binder.
-----
Post time and comments.
Monday, 14 Sept 09
WOD
For time:
50 Double Unders
Cindy x 5
40 Double Unders
Cindy x 5
30 Double Unders
Cindy x 5
20 Double Unders
Cindy x 5
10 Double Unders
(Cindy: 5 pull-ups, 10 push ups, 15 squats)
-----
Endurance WOD
Choose ONE of the Following Sports: (TT = time trail)
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
Row: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep burpees
-----
Post time and comments.
For time:
50 Double Unders
Cindy x 5
40 Double Unders
Cindy x 5
30 Double Unders
Cindy x 5
20 Double Unders
Cindy x 5
10 Double Unders
(Cindy: 5 pull-ups, 10 push ups, 15 squats)
-----
Endurance WOD
Choose ONE of the Following Sports: (TT = time trail)
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
Row: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep burpees
-----
Post time and comments.
Friday, 11 Sept 09
WOD
"Fight Gone Baddish"
Each exercise performed for 1 minute for 3 rounds
with 1 minute rest between rounds:
20 Wall Ball (20#/16#)
20 SDLHP (75#/55#)
20 Box Jump (20")
20 Push Press (75#/55#)
20 Shuttle Run (10 yards)
-----
Endurance WOD
Choose ONE sport and do the following for your distance:
SC: short course, LC: long course, U: ultra long course
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
-----
Post total score and comments.
DON'T FORGET ABOUT SATURDAY'S WOD 09:00 HALSEY GYM...
BRING SPOUSES AND FRIENDS!
"Fight Gone Baddish"
Each exercise performed for 1 minute for 3 rounds
with 1 minute rest between rounds:
20 Wall Ball (20#/16#)
20 SDLHP (75#/55#)
20 Box Jump (20")
20 Push Press (75#/55#)
20 Shuttle Run (10 yards)
-----
Endurance WOD
Choose ONE sport and do the following for your distance:
SC: short course, LC: long course, U: ultra long course
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
-----
Post total score and comments.
DON'T FORGET ABOUT SATURDAY'S WOD 09:00 HALSEY GYM...
BRING SPOUSES AND FRIENDS!
Thursday, 10 Sept 09
WOD
Rounds of 9, 15 and 21 reps for time of:
Overhead Squat (95#m/65#w)
Pull-Ups
-----
Feat of Strength:
Overhead Squat 3-2-1-1-1
-----
Post time and comments.
Rounds of 9, 15 and 21 reps for time of:
Overhead Squat (95#m/65#w)
Pull-Ups
-----
Feat of Strength:
Overhead Squat 3-2-1-1-1
-----
Post time and comments.
Wednesday, 09 Sept 09
WOD
As many rounds in 20 minutes:
5 Box Jumps
10 Push up
15 Squat
200m Sprint
-----
Feat of Strength:
2 minutes max sit-ups.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
-----
Post rounds and comments.
As many rounds in 20 minutes:
5 Box Jumps
10 Push up
15 Squat
200m Sprint
-----
Feat of Strength:
2 minutes max sit-ups.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
-----
Post rounds and comments.
Tuesday, 08 Sept 09
WOD
3 Rounds for time:
50 Air Squats
7 Muscle Ups
10 Power Cleans
(each muscle up ~ 3 pull ups, 3 dips)
-----
Feat of Strength:
Deadlift 3-3-3-3
(find your three rep max)
-----
Post time and comments.
3 Rounds for time:
50 Air Squats
7 Muscle Ups
10 Power Cleans
(each muscle up ~ 3 pull ups, 3 dips)
-----
Feat of Strength:
Deadlift 3-3-3-3
(find your three rep max)
-----
Post time and comments.
Friday, 04 Sept 09
WOD Fun Friday
Three man team:
400 meter Run as a team, then
100 Squat Cleans
100 Burpees
400 meter Run as a team.
(two people working at a time)
-----
Feat of Strength:
Practice handstand push-ups.
-----
Endurance WOD:
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
-----
BRING A FRIEND OR SPOUSE TO SATURDAY'S WOD -- 09:00 HALSEY GYM.
Three man team:
400 meter Run as a team, then
100 Squat Cleans
100 Burpees
400 meter Run as a team.
(two people working at a time)
-----
Feat of Strength:
Practice handstand push-ups.
-----
Endurance WOD:
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
Row: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
-----
BRING A FRIEND OR SPOUSE TO SATURDAY'S WOD -- 09:00 HALSEY GYM.
Thursday, 03 Sept 09
WOD
Row-your-Grace
500 meter Row then,
30 Reps from the floor overhead anyway, anyhow. (135#/95#)
for time.
-----
Feat of Strength:
Work on something from the binder.
-----
Welcome home guys and girls.
Bring your spouse to Crossfit Saturday and show them what you've been doing. !
Row-your-Grace
500 meter Row then,
30 Reps from the floor overhead anyway, anyhow. (135#/95#)
for time.
-----
Feat of Strength:
Work on something from the binder.
-----
Welcome home guys and girls.
Bring your spouse to Crossfit Saturday and show them what you've been doing. !
Wednesday, 02 Sept 09
WOD
800 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
400 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
800 M Run
For time.
------
Feat of Strength:
Max Push Ups in 2 minutes.
-----
Endurance WOD:
Choose ONE Of The Following Sports:
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, 2x through only!
Row: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.
-----
Post time, reps and comments.
800 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
400 M Run
12 Burpees
21 Wall Balls (20 lbs, 15 lbs)
800 M Run
For time.
------
Feat of Strength:
Max Push Ups in 2 minutes.
-----
Endurance WOD:
Choose ONE Of The Following Sports:
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, 2x through only!
Row: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.
-----
Post time, reps and comments.
Tuesday, 01 Sept 09
**I may not be at CF today. Clark will be flying in early if the weather permits. So if you don't feel comfortable with the below WOD then ...100 Burpees for time. **
WOD
3 Rounds for time:
10 Body weight Front Squats
20 Weighted Sit Ups (35#m/25#w)
(it's a fast one...so shoot for under 10 min.)
-----
Feat of Strength:
Do something from the Binder. (Two for Tuesday)
-----
Post time and comments.
WOD
3 Rounds for time:
10 Body weight Front Squats
20 Weighted Sit Ups (35#m/25#w)
(it's a fast one...so shoot for under 10 min.)
-----
Feat of Strength:
Do something from the Binder. (Two for Tuesday)
-----
Post time and comments.
Monday, 31 August 09
"Mary"
As many rounds as possible in 20 minutes:
5 handstand push-ups
10 Pistols (1-legged squats)
15 pull-ups
(If you cannot do a controlled unassisted pistol, stand on top of your box and allow your non-squatting leg to hang off the side. If that is still difficult, use a set of rings or a post to help you maintain your balance.)
-----
Endurance WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.
Row: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.
-----
Post rounds and comments.
As many rounds as possible in 20 minutes:
5 handstand push-ups
10 Pistols (1-legged squats)
15 pull-ups
(If you cannot do a controlled unassisted pistol, stand on top of your box and allow your non-squatting leg to hang off the side. If that is still difficult, use a set of rings or a post to help you maintain your balance.)
-----
Endurance WOD
Choose ONE of The Following Sports
Swim, Bike, Run, C2
Swim: 8min of 25yrds on 30 sec, Rest 4min then, 4 min of 25yrds on 30 sec, Rest 2 min then, 2 min of 25yrd on 30 sec.
Bike: 8min of 300m on 30sec, Rest 4 min then, 4 min of 300m on 30 sec, Rest 2 min then, 2 min of 300m on 30 sec.
Run: 8 min of 100m on 30 sec, Rest 4 min then. 4 min of 100m sprints on 30sec, Rest 2 min then, 2 min of 100m sprints on 30 sec.
Row: 8min of 115m on 30 sec, Rest 4 min then, 4 min of 115m on 30 sec, Rest 2 min then, 2 min of 115m on 30 sec.
-----
Post rounds and comments.
Friday, 28 August 09
Fun Friday!
"Filthy Fifty"--Fuji
50 Box Jump, 24”
50 Jumping Pull Ups
50 DB Swings, 55/35
50 Overhead Squat w/PVC
50 Sit Ups
50 Hand Stand Push Ups
50 Back Extensions
50 Wall Ball, 20/14
50 Burpees
50 Double Unders (5:1)
-----
Feat of Strength....show up for Saturday's WOD! 09:00 Halsey Gym.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
"Filthy Fifty"--Fuji
50 Box Jump, 24”
50 Jumping Pull Ups
50 DB Swings, 55/35
50 Overhead Squat w/PVC
50 Sit Ups
50 Hand Stand Push Ups
50 Back Extensions
50 Wall Ball, 20/14
50 Burpees
50 Double Unders (5:1)
-----
Feat of Strength....show up for Saturday's WOD! 09:00 Halsey Gym.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
All out Efforts!
90 seconds on, 90 seconds off x 6
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post time and comments.
Thursday, 27 August 09
WOD
"Kelly" (benchmark wod)
5 rounds for time:
run 400 meters
30 box jump, 24 inch box
30 wall ball shots (20#m/16#w)
-----
Feat of Strength:
Practice kipping pull-up or handstand push-ups.
-----
Post time and comments.
"Kelly" (benchmark wod)
5 rounds for time:
run 400 meters
30 box jump, 24 inch box
30 wall ball shots (20#m/16#w)
-----
Feat of Strength:
Practice kipping pull-up or handstand push-ups.
-----
Post time and comments.
Wednesday, 26 August 09
WOD
Five rounds for time of:
10 Alligator Push-Ups
20 Yard Bear Crawl with Dumbbells (25/15 lbs.)
30 Lunges (with Dumbbells)
-----
Feat of Strength:
Front Squat find your 3 rep max
3-3-3-3
-----
Endurance WOD:
Choose ONE of The Following Sports:
90% of best time
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
-----
Post time and comments.
Five rounds for time of:
10 Alligator Push-Ups
20 Yard Bear Crawl with Dumbbells (25/15 lbs.)
30 Lunges (with Dumbbells)
-----
Feat of Strength:
Front Squat find your 3 rep max
3-3-3-3
-----
Endurance WOD:
Choose ONE of The Following Sports:
90% of best time
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
Row: 4k Tempo 90%
-----
Post time and comments.
Tuesday, 25 August 09
WOD
10-9-8-7-6-5-4-3-2-1
reps for time:
Single Arm Dumbbell Snatch (switch arms)
Box Jumps (high)
Double Unders (5:1 singles)
-----
Feat of Strength:
Seated Press max reps in 2 minutes.
-----
Post time and reps.
10-9-8-7-6-5-4-3-2-1
reps for time:
Single Arm Dumbbell Snatch (switch arms)
Box Jumps (high)
Double Unders (5:1 singles)
-----
Feat of Strength:
Seated Press max reps in 2 minutes.
-----
Post time and reps.
Monday, 24 August 09
WOD
"Tabata Something"
Pull Ups
Push Ups
Sit Ups
Air Squats
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
-----
Feat of Strength:
Practice Snatch...with straight bar and dumbbell.
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
-----
Post total reps and comments.
"Tabata Something"
Pull Ups
Push Ups
Sit Ups
Air Squats
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
-----
Feat of Strength:
Practice Snatch...with straight bar and dumbbell.
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
-----
Post total reps and comments.
Friday, 21 August 09
WOD
"Nancy"
5 rounds for time:
400 meter run
15 Overhead squat (95#m/65#w)
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
-----
Post time and comments.
"Nancy"
5 rounds for time:
400 meter run
15 Overhead squat (95#m/65#w)
-----
Endurance WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row: 20:10x8
-----
Post time and comments.
Thursday, 20 August 09
WOD
21-15-9-6-3 reps for time:
Sumo Deadlift High Pull (95 lb, 65 lb)
Supermans
-----
Feat of Strength
Overhead Squat (find your 3 rep max)
3-3-3-3
-----
21-15-9-6-3 reps for time:
Sumo Deadlift High Pull (95 lb, 65 lb)
Supermans
-----
Feat of Strength
Overhead Squat (find your 3 rep max)
3-3-3-3
-----
Ambition is the path to success, persistence is the vehicle you arrive in. -William Eardley, IV
Wednesday, 19 August 09
WOD
5 Rounds for Time:
200m Run (100 backwards/100 forward)
10 Push Ups
10 Sit Ups
10 Medball Cleans (Air squat for beginners)
-----
Feat of Strength:
Practice Double Unders...how many with out a miss?
-----
Endurance WOD
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance (short course, long course, ultra)
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
-----
Post times, reps and comments.
5 Rounds for Time:
200m Run (100 backwards/100 forward)
10 Push Ups
10 Sit Ups
10 Medball Cleans (Air squat for beginners)
-----
Feat of Strength:
Practice Double Unders...how many with out a miss?
-----
Endurance WOD
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance (short course, long course, ultra)
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
-----
Post times, reps and comments.
Tuesday, 18 August 09
WOD
30 Pull Up
5 Wall Ball (20#m/#14w)
25 Pull Up
10 Wall Ball
20 Pull Up
15 Wall Ball
15 Pull Up
20 Wall Ball
10 Pull Up
25 Wall Ball
5 Pull Up
30 Wall Ball
for time:
-----
Feat of Strength:
1000m Row for time
-----
Post times and comments.
30 Pull Up
5 Wall Ball (20#m/#14w)
25 Pull Up
10 Wall Ball
20 Pull Up
15 Wall Ball
15 Pull Up
20 Wall Ball
10 Pull Up
25 Wall Ball
5 Pull Up
30 Wall Ball
for time:
-----
Feat of Strength:
1000m Row for time
-----
Post times and comments.
Monday, 17 August 09
WOD
As many rounds in 20 mins of
:
400m run
4 Handstand push ups
8 Dumbbell swings (55#m/35#w)
12 Sit ups
-----
Feat of Strength:
Jumping Squats with 55#m/45#w
Max reps in 2 minutes
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
Row: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
As many rounds in 20 mins of
:400m run
4 Handstand push ups
8 Dumbbell swings (55#m/35#w)
12 Sit ups
-----
Feat of Strength:
Jumping Squats with 55#m/45#w
Max reps in 2 minutes
-----
Endurance WOD:
Choose ONE of The Following Sports:
Swim: 8 x 50m 3-5 sec slower then best avg for distance. Rest 30 seconds between intervals
Bike: 8 x 1/4M @90% of best avg. Rest 1 min between intervals
Run: 8 x 200m @ 90% of best avg. Rest 1 min between intervals
Row: 8 x 250m @ 90% of best avg. Rest 1 min between intervals
Friday, 14 August 09
Fun Friday! -partner up!
100 Box Jump Burpees
Finish with 20 Tire Flips
(Only one person can work at a time.)
-----
Feat of Strength: Deadlift
3-3-2-2-1-1
(find your on rep max)
-----
Endurance WOD
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post time, weight and comments.
100 Box Jump Burpees
Finish with 20 Tire Flips
(Only one person can work at a time.)
-----
Feat of Strength: Deadlift
3-3-2-2-1-1
(find your on rep max)
-----
Endurance WOD
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post time, weight and comments.
Thursday, 13 August 09
WOD
800m Row
followed by:
5 rounds of
3 Hang Power Cleans
3 Front Squats
3 Jerks (or push press if your not comfortable with jerks)
finish with:
800m Run
for time
-----
Feat of Strength:
Max Pull-ups in 2 minutes
-----
Post time, reps and comments.
800m Row
followed by:
5 rounds of
3 Hang Power Cleans
3 Front Squats
3 Jerks (or push press if your not comfortable with jerks)
finish with:
800m Run
for time
-----
Feat of Strength:
Max Pull-ups in 2 minutes
-----
Post time, reps and comments.
Wednesday, 12 August 09
WOD
"Lucky 7"
Seven rounds for time of:
7 Box Jump
7 Handstand Push-ups
7 Squats
7 Burpees
7 Dips
7 Double Unders
7 Shuttle Runs
-----
Feat of Strength:
Row 2 minute - rest 1 minute -Row 1 minute
-----
Endurance WOD
Swim, Bike Run, Row
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
-----
Post time, distance and comments.
"Lucky 7"
Seven rounds for time of:
7 Box Jump
7 Handstand Push-ups
7 Squats
7 Burpees
7 Dips
7 Double Unders
7 Shuttle Runs
-----
Feat of Strength:
Row 2 minute - rest 1 minute -Row 1 minute
-----
Endurance WOD
Swim, Bike Run, Row
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
-----
Post time, distance and comments.
Tuesday, 11 Tuesday 09
Sorry for my absence today. I had an unexpected chance to spend a few more hours with my husband before he deployed today. Thank you all for understanding and keeping up the good work in my absence.
WOD
amrap in 15 min
5 push-ups
10 sit-ups
15 squats
WOD
amrap in 15 min
5 push-ups
10 sit-ups
15 squats
Monday, 10 August 09
WOD
With a continuously running clock do one 95/65 pound Thruster the first minute, two 95/65 pound Thruster the second minute, three 95/65 pound Thruster the third minute... continuing as long as you are able. Score is number of rounds.
-----
Feat of Strength
2 minute L Sit or Time Trail 1 mile
-----
Endurance WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
-----
Post rounds, time and comments.
With a continuously running clock do one 95/65 pound Thruster the first minute, two 95/65 pound Thruster the second minute, three 95/65 pound Thruster the third minute... continuing as long as you are able. Score is number of rounds.
-----
Feat of Strength
2 minute L Sit or Time Trail 1 mile
-----
Endurance WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Row: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
-----
Post rounds, time and comments.
Friday, 07 August 09
WOD
3 Rounds
for time of:
20 Air Squat
200m Sprint
20 Sit-Ups
200m Sprint
20 Pull Ups
200m Sprint
Rest one minute immediately following each round.
(kid friendly)
-----
Feat of Strength:
Front Squat
3-3-3 find your 3 rep max.
-----
Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
-----
Post time, weight and distance.
3 Rounds
for time of:
20 Air Squat
200m Sprint
20 Sit-Ups
200m Sprint
20 Pull Ups
200m Sprint
Rest one minute immediately following each round.
(kid friendly)
-----
Feat of Strength:
Front Squat
3-3-3 find your 3 rep max.
-----
Endurance WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
-----
Post time, weight and distance.
Thursday, 06 August 09
WOD
Rounds of 30-20-10
for time of:
Pull-Ups
Push Press (95-115/65-75)
Walking Overhead Lunge Steps (45/25 lb. bumper plate)
-----
Feat of Strength:
2 minute drill:
Sumo Deadlift (55#m/45#w)
-----
Post time and reps.
Rounds of 30-20-10
for time of:
Pull-Ups
Push Press (95-115/65-75)
Walking Overhead Lunge Steps (45/25 lb. bumper plate)
-----
Feat of Strength:
2 minute drill:
Sumo Deadlift (55#m/45#w)
-----
Post time and reps.
Wednesday, 05 August 09
WOD
Three rounds for time:
30 Kettlebell Swings (55#m/35#w)
30 Box Jumps (2 tires if you dare!)
-----
Feat of Strength:
Power Clean (find your three rep max)
3-3-3-3
Focus on good form!!
-----
Endurance WOD:
3+ Hours /Before/After above WOD
Choose ONE of the Following Sports:
Swim: 3 x 350m/y with. 2 min recoveries. Best possble pace
Bike: 3 x 5k with 2min recoveries. Best possible pace
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace
Row: 2 X 1200m with 2 min recoveries. Best possible pace
Three rounds for time:
30 Kettlebell Swings (55#m/35#w)
30 Box Jumps (2 tires if you dare!)
-----
Feat of Strength:
Power Clean (find your three rep max)
3-3-3-3
Focus on good form!!
-----
Endurance WOD:
3+ Hours /Before/After above WOD
Choose ONE of the Following Sports:
Swim: 3 x 350m/y with. 2 min recoveries. Best possble pace
Bike: 3 x 5k with 2min recoveries. Best possible pace
Run: 3 x 1000m / 1k with 2 min recoveries. Best possible pace
Row: 2 X 1200m with 2 min recoveries. Best possible pace
Tuesday, 04 August 09
WOD
Max Effort Box Jump
1-1-1-1-1-1-1
and then,
For time:
Run 400 meters
60 Wall Ball Shots (20/14)
Run 400 meters
40 Wall Ball Shots
Run 400 meters
20 Wall Ball Shots
Run 400 meters
-----
CHECK OUT THE NEW CLASS TIME.
Created especially for beginners.
-----
Post time and comments.
Max Effort Box Jump
1-1-1-1-1-1-1
and then,
For time:
Run 400 meters
60 Wall Ball Shots (20/14)
Run 400 meters
40 Wall Ball Shots
Run 400 meters
20 Wall Ball Shots
Run 400 meters
-----
CHECK OUT THE NEW CLASS TIME.
Created especially for beginners.
-----
Post time and comments.
Monday, 03 August 09
WOD
As Many Rounds as Possible
in 15 minutes of:
10 Ring Dips
15 Burpees
20 foot Bear Crawl
As Many Rounds as Possible
in 15 minutes of:
10 Ring Dips
15 Burpees
20 foot Bear Crawl
Thursday, 09 July 09
WOD
As fast as possible complete:
30 Handstand push-ups
40 Towel Pull-ups
50 Dumbbell Swing (55#m/35#w)
60 Push Press (65#m/45#w)
70 Squats
-----
Feat of Strength:
Front Squat (find your one rep max)
3-3-2-1-1
-----
Post time, weight and comments.
As fast as possible complete:
30 Handstand push-ups
40 Towel Pull-ups
50 Dumbbell Swing (55#m/35#w)
60 Push Press (65#m/45#w)
70 Squats
-----
Feat of Strength:
Front Squat (find your one rep max)
3-3-2-1-1
-----
Post time, weight and comments.
Wednesday, 08 July 09
WOD
In & Out, Up & Down
One the minute, every minute for 10 minutes
Switch between Burpees and
Tire Flips with in/out jumps
Your score is the lowest number of burpees and flips on a round.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
All OUT efforts.
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post reps and distance.
In & Out, Up & Down
One the minute, every minute for 10 minutes
Switch between Burpees and
Tire Flips with in/out jumps
Your score is the lowest number of burpees and flips on a round.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,C2
All out Efforts!
90 seconds on, 90 seconds off x 6
All OUT efforts.
Cover as much Distance as possible in each of the 90 sec intervals.
-----
Post reps and distance.
Tuesday, 07 July 09
WOD
Last minute change....what was I thinking...
FOUR (not Five) Rounds For Time of:
9 Handstand Push Ups
15 Ring Dips
21 Thrusters (95#m/65#w)
Run 200m
-----
Feat of Strength:
L Sit for 2 minutes.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
-----
Post time, distance and comments.
Last minute change....what was I thinking...
FOUR (not Five) Rounds For Time of:
9 Handstand Push Ups
15 Ring Dips
21 Thrusters (95#m/65#w)
Run 200m
-----
Feat of Strength:
L Sit for 2 minutes.
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
-----
Post time, distance and comments.
Monday, 06 July 09
Quick Update:
Sorry for the lack of WODs. My laptop took a nose dive off the couch and hasn't recovered yet. I'm having to find other ways to post.
I will be out of the country from the 11th till 30th of July. Subsequently, there won't be any Halsey gym workouts but I will be posting weekly WODs. Keep up the good work!
WOD
40-30-20-10 each round
for time.
Med Ball Clean
Air Squat
Push Up
Sit Up
-----
Post time and comments.
Sorry for the lack of WODs. My laptop took a nose dive off the couch and hasn't recovered yet. I'm having to find other ways to post.
I will be out of the country from the 11th till 30th of July. Subsequently, there won't be any Halsey gym workouts but I will be posting weekly WODs. Keep up the good work!
WOD
40-30-20-10 each round
for time.
Med Ball Clean
Air Squat
Push Up
Sit Up
-----
Post time and comments.
Tuesday, 30 June 09
WOD
"Filthy Fifty"
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (Remember: if you go lighter, then go faster!)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Press (45#)
50 GHD Back Extensions (a.k.a. 'Supermans')
50 Wall Ball (lighter = faster)
50 Burpees
50 Double Unders
Post time to comments.
--------
No Endurance WOD today. I'll be posting remotely until my computer is back up and running, so the WOD's should be up by mid-morning each day for the next week or so. (Sorry, guys!). Have a great 4th of July weekend and be safe out there! - Chick
"Filthy Fifty"
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (Remember: if you go lighter, then go faster!)
50 Walking Lunges
50 Knees-To-Elbows
50 Push Press (45#)
50 GHD Back Extensions (a.k.a. 'Supermans')
50 Wall Ball (lighter = faster)
50 Burpees
50 Double Unders
Post time to comments.
--------
No Endurance WOD today. I'll be posting remotely until my computer is back up and running, so the WOD's should be up by mid-morning each day for the next week or so. (Sorry, guys!). Have a great 4th of July weekend and be safe out there! - Chick
Monday, 29 June 09
WOD
"Tabata Mash Up"
Ring Dips
Supermans
Pull Ups
Thruster (65#m/45#w)
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
-----
ENDURANCE WOD:
3 + Hours Before/After above WOD
Swim: 3 x 500m (1 min rest)
Bike: 3 x 5k (2 min rest)
Run: 3 x 1 mile (2 min rest)
Row: 3 x 1500m (2 min rest)
Only 1 foul... If your last interval is not the fastest.
Foul: 2 min Max Rep Push Ups
-----
Post total points and time.
"Tabata Mash Up"
Ring Dips
Supermans
Pull Ups
Thruster (65#m/45#w)
Each exercise will be performed in succession for :20 followed by :10 rest for 8 cycles. Each rep will constitute one point.
-----
ENDURANCE WOD:
3 + Hours Before/After above WOD
Swim: 3 x 500m (1 min rest)
Bike: 3 x 5k (2 min rest)
Run: 3 x 1 mile (2 min rest)
Row: 3 x 1500m (2 min rest)
Only 1 foul... If your last interval is not the fastest.
Foul: 2 min Max Rep Push Ups
-----
Post total points and time.
Friday, 26 June 09
WOD
"Fight Gone Bad"
3 Rounds:
Wall-Ball (20#m/14#w...10 ft target (Reps)
Sumo Deadlift High-Pull (75#m/55#w (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75#m/55#w (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
-----
SATURDAY WOD 0900 @ HALSEY GYM...be there or be lazy!
"Fight Gone Bad"
3 Rounds:
Wall-Ball (20#m/14#w...10 ft target (Reps)
Sumo Deadlift High-Pull (75#m/55#w (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75#m/55#w (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post total score for Fight Gone Bad. Have fun!!
-----
SATURDAY WOD 0900 @ HALSEY GYM...be there or be lazy!
Thursday, 25 June 09
WOD
Three Rounds for Time:
21 x Push Ups
15 x Push Press (130#m/85#w)
9 x Deadlift (220#m/165#m)
400m Run
(Go as heavy as you can maintain good form. If you go lighter, "remember" go faster!)
-----
Feat of Strength:
1000m Row for Time.
2 minute Handstand.
-----
Post times and comments.
Wednesday, 24 June 09
WOD
As many rounds as possible in 20min of:
5 x HSPU (handstand push ups)
10 x Burpees
15 x Pull Ups
-----
ENDURANCE WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
6 x 3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
-----
Post rounds and distance.
As many rounds as possible in 20min of:
5 x HSPU (handstand push ups)
10 x Burpees
15 x Pull Ups
-----
ENDURANCE WOD:
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
6 x 3 min intervals
Rest 1 min on intervals #1, 3 and 5.
Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.
-----
Post rounds and distance.
Tuesday, 23 June 09
WOD
400m Run
21 OHS (95#m/65#w)
21 Box Jumps (24")
400m Run
15 OHS
15 Box Jumps
400m Run
9 OHS
9 Box Jumps
-----
Feat of Strength:
1/2 Body Weight Bench Press
Max reps in 2 minutes.
-----
Post time, reps/weight and comments.
400m Run
21 OHS (95#m/65#w)
21 Box Jumps (24")
400m Run
15 OHS
15 Box Jumps
400m Run
9 OHS
9 Box Jumps
-----
Feat of Strength:
1/2 Body Weight Bench Press
Max reps in 2 minutes.
-----
Post time, reps/weight and comments.
Monday, 22 June 09
WOD
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Knees to Elbow
(Sumo Dead Lift High Pull...[wmv][mov])
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ENDURANCE WOD:
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
(SC: short course, LC: long course, U: ultra long)
-----
Post times and comments.
7 rounds for time of:
10 x Sumo Deadlift High Pull
10 x Knees to Elbow
(Sumo Dead Lift High Pull...[wmv][mov])
-----
ENDURANCE WOD:
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
Row: SC: 2k , LC: 3k , U: 6k
(SC: short course, LC: long course, U: ultra long)
-----
Post times and comments.
Friday, 19 June 09
WOD
For time:
45 Double-unders
45 Wall Balls (20#m/14#w)
45 Ring Dips
45 Double-unders
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Feat of Strength: "Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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Post time and comments.
SATURDAY WOD 0900 HALSEY GYM!
For time:
45 Double-unders
45 Wall Balls (20#m/14#w)
45 Ring Dips
45 Double-unders
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Feat of Strength: "Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
-----
Post time and comments.
SATURDAY WOD 0900 HALSEY GYM!
WOD
10 - 15 - 20 - 15 - 10
reps for time:
KB Swings (55#m/35#w)
Burpees
Box Jumps 24" (or two tires if you dare!)
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Endurance WOD:
3 + Hours Before/After above WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, Row
3 Rounds of:
3min on 1 min off, 2min on 1min off, 1min on 1min off
-----
Post time, distance and comments.
10 - 15 - 20 - 15 - 10
reps for time:
KB Swings (55#m/35#w)
Burpees
Box Jumps 24" (or two tires if you dare!)
-----
Endurance WOD:
3 + Hours Before/After above WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, Row
3 Rounds of:
3min on 1 min off, 2min on 1min off, 1min on 1min off
-----
Post time, distance and comments.
Wednesday, 17 June 09
"Quadathlon" WOD
800m Run- rest
5 Rounds of "Cindy" (5 Pull, 10 Push, 15 Squat)- rest
1 minute Seated Shoulder Press- rest
500m Row
(rest 1-3mins)
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Post times, rounds, reps and comments.
Have fun!!
Swim @10:00
800m Run- rest
5 Rounds of "Cindy" (5 Pull, 10 Push, 15 Squat)- rest
1 minute Seated Shoulder Press- rest
500m Row
(rest 1-3mins)
-----
Post times, rounds, reps and comments.
Have fun!!
Swim @10:00
Tuesday, 16 June 09
"FRAN"
21 - 15 - 9 reps for time:
Thrusters (95#m/65#w)
Pull-ups
-----(compare time to May 8th)
Feat of Strength:
Tabata Double Unders.
20sec on/10sec off x 8 rounds
-----
Post time and total double unders.
21 - 15 - 9 reps for time:
Thrusters (95#m/65#w)
Pull-ups
-----(compare time to May 8th)
Feat of Strength:
Tabata Double Unders.
20sec on/10sec off x 8 rounds
-----
Post time and total double unders.
Monday, 15 June 09
WOD
For time:
Run 800 Meters
30 x One-Arm DB Snatch (15 each arm)
25 x Knees to Elbows
100 Sit-Ups (anchored)
25 x Knees to Elbows
30 x One-Arm DB Snatch (15 each arm)
Run 800 Meters
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Endurance WOD:
3 + Hours Before/After above WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,Row
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you loose distance on each round.
Foul = 2 min max rep Burpees
-----
Master/Tri swim Monday, Wednesday and Thursday 10:00 @ Outdoor pool.
Post time, distance and comments.
For time:
Run 800 Meters
30 x One-Arm DB Snatch (15 each arm)
25 x Knees to Elbows
100 Sit-Ups (anchored)
25 x Knees to Elbows
30 x One-Arm DB Snatch (15 each arm)
Run 800 Meters
-----
Endurance WOD:
3 + Hours Before/After above WOD
Choose ONE of the Following Sports:
Swim, Bike, Run,Row
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you loose distance on each round.
Foul = 2 min max rep Burpees
-----
Master/Tri swim Monday, Wednesday and Thursday 10:00 @ Outdoor pool.
Post time, distance and comments.
Friday, 12 June 09
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
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Endurance WOD: TABATA
Chose ONE of The Following Sports:
All sports do:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: OUT OF THE SADDLE THE ENTIRE TIME ,Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post rounds and comments.
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
-----
Endurance WOD: TABATA
Chose ONE of The Following Sports:
All sports do:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: OUT OF THE SADDLE THE ENTIRE TIME ,Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
Row 20:10x8
-----
Post rounds and comments.
Thursday, 11 June 09
WOD
Sprint 800m
20 x Wall Ball (20#m, 14#w)
Sprint 400m
30 x Wall Ball
Sprint 400m
30 x Wall Ball
Sprint 800m
20 x Wall Ball
-----
Feat of Strength:
Practice One Arm Dumbbell Snatch, 30 reps.
-----
Pool opens tomorrow for Tri/Master Swim 10:00
Warm-up and then,
Swim: 12 min @ 95% of best pace.
-----
Post time, distance and comments.
Sprint 800m
20 x Wall Ball (20#m, 14#w)
Sprint 400m
30 x Wall Ball
Sprint 400m
30 x Wall Ball
Sprint 800m
20 x Wall Ball
-----
Feat of Strength:
Practice One Arm Dumbbell Snatch, 30 reps.
-----
Pool opens tomorrow for Tri/Master Swim 10:00
Warm-up and then,
Swim: 12 min @ 95% of best pace.
-----
Post time, distance and comments.
Wednesday, 10 June 09
WOD
7 rounds for time:
10 x Pull Ups
15 x Box Jumps (24' or 2 tires if you dare!)
20 x Push Ups
-----
Endurance WOD:
3+ Hours Before/After CrossFit Main Site WOD
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post times and comments.
7 rounds for time:
10 x Pull Ups
15 x Box Jumps (24' or 2 tires if you dare!)
20 x Push Ups
-----
Endurance WOD:
3+ Hours Before/After CrossFit Main Site WOD
Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
Row: 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set.
EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
-----
Post times and comments.
Tuesday, 8 June 09
WOD
Four rounds for time:
5 Over Head Squat (90#m/65#w)
10 Thrusters
15 Push Press
Row 200m
-----
Feat of Strength:
Over Head Squat (find your 1 rep max)
1-1-1-1 or,
2 minute max reps of Box Jumps (24')
-----
Post time, weight and comments
Friday, 5 June 09
WOD
"Helen"
3 rounds for time:
400m Run
21 DB Swings (55#m/35#w)
12 Pull Ups
<"Helen" is a benchmark wod. So give it your all and lets see a PR.>
"Helen" by Brendon Mahoney - video [wmv] [mov]
-----
Feat of Strength:
Practice Muscle Ups or
Max Ring Dips in 2 minutes.
-----
REMEMBER: SATURDAY'S WOD IS AT ZAMA, 0900.
"Helen"
3 rounds for time:
400m Run
21 DB Swings (55#m/35#w)
12 Pull Ups
<"Helen" is a benchmark wod. So give it your all and lets see a PR.>
"Helen" by Brendon Mahoney - video [wmv] [mov]
-----
Feat of Strength:
Practice Muscle Ups or
Max Ring Dips in 2 minutes.
-----
REMEMBER: SATURDAY'S WOD IS AT ZAMA, 0900.
Thursday, 4 June 09
WOD
3 rounds for time of:
10 Chest-to-Bar Pull-ups
10 Front Squats (165#m/105#w)
10 Burpees
-----
Endurance WOD:
3 + Hours Before/AfterWOD
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
-----
Post time and distance.
3 rounds for time of:
10 Chest-to-Bar Pull-ups
10 Front Squats (165#m/105#w)
10 Burpees
-----
Endurance WOD:
3 + Hours Before/AfterWOD
Choose ONE of The Following Sports:
Swim, Bike, Run, Row
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
-----
Post time and distance.
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