For those doing the triathlon:
"Brick" workout:
Bike 10-12 miles and then immediately go run a 5K, if you are doing the mock triathlon Saturday shorten this up a little and do it with higher intensity. This type of workout is called a "brick" because that's how your legs feel at the beginning of the run- enjoy!
If you are not doing the triathlon, 2 options:
1. 20 minute Run/rest:
Run 400 meters (note your time), then rest the exact time it took you to run. Repeat this until 20 minutes is up.
OR
2. 5K Row/Run for time
Charlotte will be back on Monday!
Wednesday, 28 July 10
FOR TIME:
100 Jumping squats
75 Mountain climbers
50 Knees to Elbows
25 Burpees (with a lateral jump over ABMAT)
Tuesday, 27 July 10
FOR TIME:
30 DB swings (Rx 55/35)
30 Push ups
400 meter run
20 DB swings
20 Push ups
200 meter run
10 DB swings
10 Push ups
*Exactly 2 minutes after completing the WOD, go into the gym to get a MAX rep DB push press or push jerk.
Monday, 26 July 10
AMRAP in 15 minutes:
21 Slam Balls
15 Box Jumps
9 Wall Balls
Scale the weight of the Med Ball to maintain UNBROKEN reps, if you 'break' your reps the round does not count!
Friday, 23 July 10
HAPPY BIRTHDAY CLARK!
Saturday will be Sand-Bag Madness! 09:00 Halsey GymWOD
3.9 rounds for time (20 minute cap):
399m Run
39 Pistols
39 Sit Ups
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Endruance 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 C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
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Post time and comments.
Thursday, 22 July 10
Wednesday, 21 July 10
WOD
30-20-10 for time:
Burpees
Wall Balls (20/14)
Double unders
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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.
30-20-10 for time:
Burpees
Wall Balls (20/14)
Double unders
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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.
Tuesday, 20 July 10
WOD
21-15-9 reps for time of:
400m Run
Push Press/Push Jerk
(Use yesterday's power clean weight--scale appropriately)
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Feat of Strength: Back Squat 3-3-3-3 or practice Handstands.
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Post time and comments.
Monday, 19 July 10
WOD
"The Chief"
Max rounds in 3 min of:
3 Power Cleans (135/95)
6 Push-Ups
9 Squats
Rest 1 min
-Repeat for 5 rounds.
“The Chief”, CrossFit San Diego – video [wmv] [mov]
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
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Post time and comments.
"The Chief"
Max rounds in 3 min of:
3 Power Cleans (135/95)
6 Push-Ups
9 Squats
Rest 1 min
-Repeat for 5 rounds.
“The Chief”, CrossFit San Diego – video [wmv] [mov]
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Endurance WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
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Post time and comments.
Friday, 16 July 10
Fun Friday!Dodgeball Warm-Up..................Don't be late!
-----WOD
Split class into 2 Teams. Each team member must complete:
60 Overhead Lunge w/ Wall Ball
200m Run
50 Box Jumps
200m Run
40 Wall Ball, 20/14
200m Run
30 Push Ups
200m Run
20 Sit Ups
200m Run
10 Burpees
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Post time and comments.
Thursday, 15 July 10
WOD
10 Rounds for Time of:
7 Toes to Bar
7 Pull Ups
(3 Push Up -Penalty for dropping off the bar)
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Feat of Strength:
500m Row for time or practice Sumo Deadlift High Pull.
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Post time and comments.
Wednesday, 14 July 10
WOD
As Many Rounds as Possible in 20 minutes of:
20 Double Unders
10 DB Swings (55/35)
5 Goblet Squats
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Endurance WOD
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated. 2 minute max Burpees.
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Post rounds and comments.
As Many Rounds as Possible in 20 minutes of:
20 Double Unders
10 DB Swings (55/35)
5 Goblet Squats
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Endurance WOD
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated. 2 minute max Burpees.
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Post rounds and comments.
Tuesday, 13 July 10
Monday, 12 July 10
WOD
For time of:
20 Pull Ups
200m Run
40 Push Ups
400m Run
60 Sit Ups
600m Run
80 Squats
800m Run
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Endurance WOD
Choose ONE Of the Following Sports:
Swim, Bike, Run. C2
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on
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Post time and comments.
For time of:
20 Pull Ups
200m Run
40 Push Ups
400m Run
60 Sit Ups
600m Run
80 Squats
800m Run
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Endurance WOD
Choose ONE Of the Following Sports:
Swim, Bike, Run. C2
45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on
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Post time and comments.
Friday, 9 July 10
WOD
21-15-9-9-15-21
Double Unders
Push Press(55/35)
for time.
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Endurance WOD
Swim, Bike, Run, Row
3 Rounds of: 1 min 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.
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
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Post time and comments.
21-15-9-9-15-21
Double Unders
Push Press(55/35)
for time.
-----
Endurance WOD
Swim, Bike, Run, Row
3 Rounds of: 1 min 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.
Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
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Post time and comments.
Wednesday, 7 July 10
WOD
50 Box Jumps
50 Thrusters (55/45)
50 Box Jumps
50 Thrusters
For time.... but every minute on the minute you must perform 3 burpees, you start with burpees as well. This number may be increased or decreased at anytime depending on the flow of the class.-----
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
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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Post time and comments.
Tuesday, 6 July 10
Erin...giving a pound of flesh at the Level 1 certification. Congratulations!
Deadlift (275/185) – Run 400m
KB Swing (70/50) – Run 400m
OHS (115/75) – Run 400m
Burpees – Run 400m
Pull-Ups – Run 400m
Box Jumps – Run 400m
DB Squat Clean (45/25) – Run 400m
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Feat of Strength:
Practice Handstand Push-ups
or Handstands.
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Post time and comments.
Monday, 5 July 10
Holiday WOD........0900
Halsey Gym at the "TIRES"
Bring water and towel because the gym will be closed.
Family friendly and loads of fun!
Halsey Gym at the "TIRES"
Bring water and towel because the gym will be closed.
Family friendly and loads of fun!
Friday, 2 July 10
SARAH'S FAREWELL WOD
A quick shout out to Sarah. Sarah is always a pleasant athlete to coach. Although she was soft spoken, she was willing, relentless, and eager to learn. From day one, she had a beautiful squat that was the envy of all. But the reason I loved seeing her at the 09:00 class, was her love and passion for the sport CF. She didn't yell or scream but if you took a glance into her eyes during a WOD you would see the fire of competition. Her biggest competition was herself and she pushed herself daily to best her old times and weights. She was an anchor of the Kanto Plain community and she will be dearly missed.
--Team Bear Complex--
400m Run -and-
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules will be explained at class. Come to have a good time and say goodbye to a great CFer.
-----
Post comments.
A quick shout out to Sarah. Sarah is always a pleasant athlete to coach. Although she was soft spoken, she was willing, relentless, and eager to learn. From day one, she had a beautiful squat that was the envy of all. But the reason I loved seeing her at the 09:00 class, was her love and passion for the sport CF. She didn't yell or scream but if you took a glance into her eyes during a WOD you would see the fire of competition. Her biggest competition was herself and she pushed herself daily to best her old times and weights. She was an anchor of the Kanto Plain community and she will be dearly missed.
--Team Bear Complex--
400m Run -and-
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules will be explained at class. Come to have a good time and say goodbye to a great CFer.
-----
Post comments.
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