"Michael"
3 rounds for time of:
800 meter run
50 Back extensions (supermans)
50 Sit-ups
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
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.
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Post time and comments.
Friday, 29 Jan 2010
WOD "Tabata Something Else"
Pull Ups
Push UPs
Knees To Elbows
Wall Balls (20/14)
Using a running clock, perform 4 consecutive Tabatas (20 seconds of work 10 seconds of rest for 8 rounds each).
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Endurance WOD
Choose ONE of The Following Sports:
Cover as much distance as possible.
Swim: 10min TT
Bike: 30 min TT
Run: 20 min TT
Row: 10min TT
-----
Post reps and comments.
Pull Ups
Push UPs
Knees To Elbows
Wall Balls (20/14)
Using a running clock, perform 4 consecutive Tabatas (20 seconds of work 10 seconds of rest for 8 rounds each).
-----
Endurance WOD
Choose ONE of The Following Sports:
Cover as much distance as possible.
Swim: 10min TT
Bike: 30 min TT
Run: 20 min TT
Row: 10min TT
-----
Post reps and comments.
Thursday, 28 Jan 2010
WOD
30-20-10
Ring Dips
Push Press
Lunges (weight)
400m Run
-----
Feat of Strength:
Something from the binder.
-----
Post time and comments.
30-20-10
Ring Dips
Push Press
Lunges (weight)
400m Run
-----
Feat of Strength:
Something from the binder.
-----
Post time and comments.
Wednesday, 27 Jan 2010
WOD
Seven rounds for time:
5 Burpees
5 Deadlift (body-weight)
-----
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 and comments.
Seven rounds for time:
5 Burpees
5 Deadlift (body-weight)
-----
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 and comments.
Tuesday, 26 Jan 2010
Happy Birthday Reina!
26 Box Jumps
26 Dumb Bell Swings (55/35)
26 Goblet Squats
26 Double Unders
Three Rounds for Time.
-----
Feat of Strength:
Push Press 5-4-3-2-1
-----
Post time and comments.
26 Box Jumps
26 Dumb Bell Swings (55/35)
26 Goblet Squats
26 Double Unders
Three Rounds for Time.
-----
Feat of Strength:
Push Press 5-4-3-2-1
-----
Post time and comments.
Monday, 25 Jan 2010
WOD
Complete four rounds for time:
Run 400 meters
15 Wall Balls
15 Handstand Push-ups
-----
Endurance WOD
5k interval run.
-----
Post comments and time.
Complete four rounds for time:
Run 400 meters
15 Wall Balls
15 Handstand Push-ups
-----
Endurance WOD
5k interval run.
-----
Post comments and time.
Friday, 22 Jan 2010
"Barbara"
5 Rounds for time of
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest precisely 3 minutes between each rounds.
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Endurance WOD
Choose One Sport.
2 rounds of:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off
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5 Rounds for time of
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest precisely 3 minutes between each rounds.
-----
Endurance WOD
Choose One Sport.
2 rounds of:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off
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NO SATURDAY CLASS TOMORROW.....I'm going SNOWBOARDING. See you all on Monday.
Thursday, 21 Jan 2010
WOD
21-15-9-9-15-21
Strict Press (65/45)
Double-Unders
finish with, 400m Run
-----
Feat of Strength:
OHS 3-3-3-3
or, Bottom to Bottom Tabata Squats
-----
Post time and comments.
21-15-9-9-15-21
Strict Press (65/45)
Double-Unders
finish with, 400m Run
-----
Feat of Strength:
OHS 3-3-3-3
or, Bottom to Bottom Tabata Squats
-----
Post time and comments.
Wednesday, 20 Jan 2010
WOD
10, 9, 8, 7...2, 1
MedBall Cleans
Push-Ups
200m Sprint
For time.
-----
Feat of Strength:
Two minutes weighted sit-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: 3 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.
-----
Post time and comments.
10, 9, 8, 7...2, 1
MedBall Cleans
Push-Ups
200m Sprint
For time.
-----
Feat of Strength:
Two minutes weighted sit-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: 3 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.
-----
Post time and comments.
Tuesday, 19 Jan 2010
Friday, 15 Jan 2010
WOD
5k Run or Row
for time.
(Tomorrow 5k run sign up begins at 11:00, run starts at 12:00)
-----
****I will not be at classes tomorrow. Please join me on Saturday for a fun WOD and come cheer us on Sunday at the 1/2 marathon.****
Monday is a holiday so we will only have the 09:00 class.
5k Run or Row
for time.
(Tomorrow 5k run sign up begins at 11:00, run starts at 12:00)
-----
****I will not be at classes tomorrow. Please join me on Saturday for a fun WOD and come cheer us on Sunday at the 1/2 marathon.****
Monday is a holiday so we will only have the 09:00 class.
Thursday, 14 Jan 2010
WOD
30 DB Swings (55/35)
20 Reneged Rows
10 Double Unders
Three Rounds for time.
-----
Feat of Strength:
Push Press 3-3-3-3
or, something from the binder.
-----
Post time and comments
30 DB Swings (55/35)
20 Reneged Rows
10 Double Unders
Three Rounds for time.
-----
Feat of Strength:
Push Press 3-3-3-3
or, something from the binder.
-----
Post time and comments
Wednesday, 13 Jan 2010
WOD
5 Rounds for Time:
5 Burpees
10 Box Jumps
15 Squats
200m Sprint
-----
Feat of Strength:
Partner Wall Balls
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3x7 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 7 min rounds.
-----
Post time and comments.
http://www.youtube.com/watch?v=4sw5ky-5zcg
5 Rounds for Time:
5 Burpees
10 Box Jumps
15 Squats
200m Sprint
-----
Feat of Strength:
Partner Wall Balls
-----
Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3x7 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 7 min rounds.
-----
Post time and comments.
http://www.youtube.com/watch?v=4sw5ky-5zcg
Tuesday, 12 Jan 2010
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
-----
Feat of Strength
Deadlift 3-3-3-3
or, something from the binder.
-----
Post time and comments.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
-----
Feat of Strength
Deadlift 3-3-3-3
or, something from the binder.
-----
Post time and comments.
Monday, 11 Jan 2010
Frantstic WOD
400m Run
21 Thrusters
21 Pull ups
400m Run
15 Thrusters
15 Pull ups
400m Run
9 Thrusters
9 Pull ups
-----
Endurance WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
-----
Post time and comments.
400m Run
21 Thrusters
21 Pull ups
400m Run
15 Thrusters
15 Pull ups
400m Run
9 Thrusters
9 Pull ups
-----
Endurance WOD
Choose ONE of the following sports
Swim, Bike, Run C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6
-----
Post time and comments.
Friday, 08 Jan 2010
WOD
AMRAP in twenty minutes of:
5 Towel Pull-ups
10 Hand Stand Push-ups
15 Pistols
-----
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 rounds and comments.
CFJ #21 - Zone Diet
AMRAP in twenty minutes of:
5 Towel Pull-ups
10 Hand Stand Push-ups
15 Pistols
-----
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 rounds and comments.
CFJ #21 - Zone Diet
Thursday, 07 Jan 2010
WOD
On each minute...
2 DB Squat Cleans to Thruster (55 lb, 35 lb)
then perform the following exercises till rep completion.
Max Push-ups (50), then Max Sit-ups (75), then Max Squats (100).
-----
Feat of Strength
Something from Binder.
-----
Post time and comments.
On each minute...
2 DB Squat Cleans to Thruster (55 lb, 35 lb)
then perform the following exercises till rep completion.
Max Push-ups (50), then Max Sit-ups (75), then Max Squats (100).
-----
Feat of Strength
Something from Binder.
-----
Post time and comments.
Wednesday, 06 Jan 2010
WOD
5 rounds for time:
400 meters run
30 box jumps
30 wall balls
-----
Endurance WOD
Choose ONE of the Following Sports:
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 from 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: 2 min Isometric Squat Hold.
-----
Post time and comments.
5 rounds for time:
400 meters run
30 box jumps
30 wall balls
-----
Endurance WOD
Choose ONE of the Following Sports:
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 from 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: 2 min Isometric Squat Hold.
-----
Post time and comments.
Tuesday, 5 Jan 2010
Dynamic Stretching
then,
6 x 200m run
-----
Feat of Strength
Front Squat 3-3-3-3
-----
Post time and comments.
then,
6 x 200m run
-----
Feat of Strength
Front Squat 3-3-3-3
-----
Post time and comments.
Monday, 4 Jan 09
Birthday WOD for Mike
30 reps from ground to overhead any way, BUT every time you put it down you have to do 10 tuck jumps and 5 push-ups.
(135#m/95#w) Scale appropriately.
-----
Endurance WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim: 3x8 min, Rest 2 min Between intervals
Bike: 3x15 min, Rest 2 min Between intervals
Run: 3x12min, Rest 2 min Between intervals
Row: 3x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
-----
Post time and comments.
30 reps from ground to overhead any way, BUT every time you put it down you have to do 10 tuck jumps and 5 push-ups.
(135#m/95#w) Scale appropriately.
-----
Endurance WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following sports:
Swim: 3x8 min, Rest 2 min Between intervals
Bike: 3x15 min, Rest 2 min Between intervals
Run: 3x12min, Rest 2 min Between intervals
Row: 3x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
-----
Post time and comments.
2010, Jan 1st
100 Day Challenge....
Burpees or
Push-ups
50 Day Challenge....
Pull-ups or
Hand Stand Push-ups
-----
Choose one the above challenges for the New Year. Start today by posting your choice in the comments and perform ONE rep.
-----
See you all tomorrow, 09:00 Halsey for our Saturday WOD.
Burpees or
Push-ups
50 Day Challenge....
Pull-ups or
Hand Stand Push-ups
-----
Choose one the above challenges for the New Year. Start today by posting your choice in the comments and perform ONE rep.
-----
See you all tomorrow, 09:00 Halsey for our Saturday WOD.
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