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'.
VACATION
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.
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