Friday, 1 October 10

NO SATURDAY WOD DUE TO BADGIRL

...have a good weekend!

Fun Friday WOD
50 meter Sprint
10 Push Ups
50 meter Sprint
20 Push Ups, Squats
50 meter Sprint
30 Push Ups, Squats, Slam Balls
50 meter Sprint
40 Push Ups, Squats, Slam Balls, Burpees
50 meter Sprint
For time.
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Endurance WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

3×3 min intervals w/3min recovery between intervals

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Post time and comments.

Thursday, 30 Sept 10

Fight Gone Bad 

Wednesday Numbers....way to go Sean!

WOD

AMRAP 16 min

7 HSPU

9 Ring Dips

12 Single Arm DB Squat Clean (55/35)

then,

Squat Clean...1-1-1

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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!

C2:Row 20:10x8

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Post rounds and comments.

Wednesday, 29 Sept 10

WOD
21-15-9
DB Swings (55/35)
Jumping Lunges
400m Run
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Feat of Strength:
2 minute drill....ring dips.
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Mobility WOD
Hamstring and Hip Capsule
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Post time and comments.

Tuesday, 28 Sept 10

3-2-1 jump!

"FIGHT GONE BAD"

Three Rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

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. One point is given for each rep, except on the rower where each calorie is one point.

Monday, 27 Sept 10

WOD
For time:
30 Pull-Ups CTB
60 Double-Unders
20 Pull-Ups CTB
40 Double-Unders
10 Pull-Ups CTB
20 Double-Unders
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Endurance WOD
3+ Hours After CFE Strength & Conditioning 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)
C2: 3x( 250m +500m+ 750m)
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.
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Post time and comments.

Friday, 24 Friday 10

INDIVIDUAL WOD
5000 meter Row for time!

Post time.
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I WILL BE BACK ON MONDAY...GET READY!

Thursday, 23 Sept 10

30-25-20-15-10-5

HSPU

Broad Jumps

Wall Balls

Sit-ups

For time

Wednesday, 22 Sept 10

BE WARMED UP AND READY TO GO AT 09:15.
Erin will be coaching Today and Thursday.

RUNNING CINDY
AMRAP IN 20 minutes:
400m run
3 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)
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Post rounds and comments.

Tuesday, 21 Sept 10

VACATION WOD
(ERIN WILL BE IN ON WEDNESDAY AND I WILL BE BACK ON MONDAY.)

WOD

150 Burpees for time.
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Skill Work

Practice Double Unders

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Post time on blog....I will be checking!
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Monday, 20 Sept 10

VACATION WOD
(Erin will be in on Wednesday and I will be back on Monday)

WOD
5K RUN
Rest 5 minutes and then,
2 minute push-ups.

Go for your best time and post it to the blog! I will be checking for times.
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Friday, 17 Sept 10

Tabata Friday
8 rounds of 20 sec work and 10 sec rest of:
Sledge Hammer Swings
Box Jumps
-Score total reps.
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Endurance WOD
3+ Hours After CFE Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim: 10 x 30sec all out Efforts using paddles and buoy... 2 min recovery between sprints.
Bike: 10x 30sec Hill Sprints,all out Efforts. Recoveries are, how long it takes you to come down the hill or 2min rest has been accrued. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension, 2 min Recovery between sprints. "Come into the hill at speed to maximize the 30sec sprint"
Run: 10x 30sec Hill Sprints, All out Efforts. 30sec rest at top before descending hill easy, "walk if needed". Rest 1min at the bottom of the hill before the next sprint.Treadmill use 7-10% grade, 2min recover between sprints
C2: 10x30sec Sprints all out Efforts. Damper setting is choice,"Come into each sprint at speed to maximize the 30 sec sprint" 2 min recovery between sprints.
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Post reps and comments.

Thursday, 16 Sept 10

HAPPY BIRTHDAY ALEXIS!

WOD
21-15-9
Back Squat (body weight)
Burpees
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Feat of Strength:
2 minute drill - push ups, box jumps.
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Mobility WOD
Heel Cords of a Cheetah, Achilles Well Being Episode 25
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Post time and comments.

Wednesday, 15 Sept 10

HALSEY MAIN FLOOR IS CLOSED TODAY AND THURSDAY
-- MEET IN THE WEIGHT ROOM--

WOD
2 rounds for time:
200m Backwards
200m Run
400m Backwards
400m Run

then, Overhead Squat Skill work
3-3-3
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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, 3 min on, 3 min off, 1:30 on, 1:30 off, 45 sec on, Done.
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Post time and weight.

Tuesday, 14 Sept 10

WOD
3 rounds for time of:
200m Run
21 Power Clean (115/75)
12 Pull-ups
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Feat of Strength:
How high can you go...max box jump...lets have some fun getting HIGH
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Mobility WOD
Runner's Legs check out the link!
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Post time and comments.

Monday, 13 Sept 10

"The Seven" Atsugi modified

Seven rounds for time of:
7 Handstand push-ups
7 DB Thruster (55/35)
7 Push-ups (hand release)
7 Deadlift (tire/modified)
7 Burpees
7 DB Swings (55/35)
7 Double Unders

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Endurance WOD
3+ Hours After CFE Strength & Condtioning WOD
Choose ONE of the Following Sports
Swim: 4x6 min, Rest 2 min Between Intervals
Bike: 4x12 min, Rest 2 min Between Intervals
Run: 4x10 min, Rest 2 min Between Intervals
C2: 4x6 min, Rest 2 min Between Intervals
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Post time and comments.

Friday, 10 Sept 10

WOD
800m Run
30 Box Jumps
30 Push Ups
600m Run
20 Sit Ups
20 Slam Balls
400m Run
10 Hand Stand Push Ups
10 Burpees
For time.
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Endurance WOD
Complete 5k Run or Row over the weekend and bring back you times.
These will be used for future goal setting.
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Mobility WOD
Learning to Foam Roll
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Post time and comments.

Thursday, 09 Sept 10

FOOD FOR THOUGHT!
14 facts you need to know about Sugar.

WOD
4 rounds for time of:
21 Sumo Deadlift High Pull (95/65)
15 Front Squats
9 Burpees
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Feat of Strength: Fire Breathers Perform before the main WOD so show up a little early. - 500 meter Row for Time (goal time is under 2:00)
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Post time and comments.

Wednesday, 8 Sept 10

WOD
2 rounds for time:
50 DB Swings (55/35)
40 Walking Lunges w/ DB overhead
30 Push-ups
20 Single Arm DB Push Press
10 Weighted Sit Ups
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Mobility WOD
You Must Defeat The Evil Chair
Check out both videos posted on Sunday, Sept 5th.
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Post time and comments.

Tuesday, 10 Sept 10

Why I keep harping on you........
Keeping a rigid spine is critical to productive application of force. Meaning if your muscles around your spine are held tight the power produced by your limbs will be more efficiently transferred towards your task. In other words with a stable mid-line you'll be able to do more, faster.

WOD
20 Minute AMRAP
20 Wall Balls
10 Pull-Ups
400 M Run

Finish with 3 attempts at max L-sit on parallettes. Rest 1 minute between attempts.
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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 rounds and comments.

Monday, 06 Sept 10

LABOR DAY WOD
0900 @ Halsey Gym

*Please don't be late. We will have to set up a few things for the WOD.

Friday, 03 Sept 10

WOD
Choose a partner and a Med Ball...complete the following:
800m Med Ball Run
100 Jumps over Med Ball
100 Push Ups
100 Air Squats
100 Sit Ups
100 Med Ball Cleans
100 Med Ball Throw
800m Med Ball Run
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Endurance WOD Choose ONE of The Following Sports
Swim, Bike, Run, C2 4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on Done! Cover as Much Distance as Possible on Each Interval.
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Post time and comments.

Thursday, 02 Sept 10

WOD (courtsey of Crossfit Invictus)
Five sets for Max Reps of:
90 seconds of Deadlift (225/155 lbs.)
90 seconds of Rest
90 seconds of Dumbbell Push Press (55/35 lbs.)
90 seconds of Rest
90 seconds to complete a 400 Meter Run
90 seconds of Rest Report three scores for each of the five sets – e.g., 1. 42/50/1:13, 2. 38/45/1:15, etc
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Feat of Strength:
2 minute Deadhang holds
2 minute Dirty Dogs
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Post time and comments.