Wednesday, 01 December 10

WOD

AMRAP in 15 minutes of:
10 Deadlifts (185/135)
15 Push-ups
20 Double Unders
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Endurance WOD

Choose ONE of the Following Sports:

Swim: 3x350y/m, 2 min Recoveries, Best possible pace

Bike: 3x5k, 2 min Recoveries, Best possible pace

Run: 3x1000m, 2 min Recoveries, Best possible pace

C2: 3x1200m, 2 min Recoveries, Best possible pace

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Post rounds and comments.

Tuesday, 30 November 2010

"Karen"

150 Wall Balls
For time

Monday, 29 November 10

"Collin" (modified)
Six rounds for time of:
400m Run (no sandbags but you can bring a heavy backpack)
12 Push Press (115/85)
12 Box jumps
12 Sumo Deadlift High-Pull (95/65)
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Endurance WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

2×5 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.

Wednesday, 24 November 10

HAPPY 30th BIRTHDAY Cindy!

"Grace"
30 Clean and Jerks (135/85)
for time.
Grace - for time 
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Feat of Strength:
Maxium distance in 5 minutes - ROW
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Post time and comments.

HOLIDAY SCHEDULE - Happy Thanksgiving!
Wednesday -normal schedule
Thursday - Rest Day
Friday - 10:00 only
Saturday - 09:00
Monday - Back to Normal

Tuesday, 23 November 10

WOD

10-9-8-7-6-5-4-3-2-1
reps for time of:
Sumo Deadlift High Pull (95/65)
Burpees over the Bar
Pull Ups
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Feat of Strength:

Practice the Clean and Jerk

and Handstands

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Post time and comments.

Monday, 22 November 10

HAPPY BIRTHDAY JESS!
As it has become a tradition Jess gets to choose today's WOD.
5k RUN for time!
Looking for a few PRs tomorrow.
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Feat of Strength:

Hang Power Clean 3-3-3-3

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Endurance WOD

Swim, Bike, Run, C2

2 Rounds of:

1min on 3 min off, 1min on 3 min off, 1min on 3 min off

No pacing, This interval set is to be done as close to all out as possible on each Interval

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Post time and comments.

Friday, 19 November 10

WOD
15 minute AMRAP:
10 Wall Balls
20 Double Unders
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Feat of Strength:

Max distance in 5 minutes: Row

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Endurance WOD

Choose ONE of the Following Sports

Swim: SC: 3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats. LC:2x700m Repeats hold within 30-45 sec, Rest 60sec between Repeats U:3x700m Repeats hold within 60-90sec, Rest 1-2min Between Repeats

Bike:SC:3×5 mile Repeats hold within 30-60sec, Rest 30-60sec Between Repeats/ LC:2x10mile Repeats Hold Within 1-2min,Rest 2-3min Between Repeats / U: 3x10mile Repeats Hold within 1-2min, Rest 4-8min Between Repeats

Run: SC: 3x1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats/ LC:2x5k Repeats, hold within 1-2min, Rest 5-10min between repeats/ U:3x5k repeats, hold Repeats within 2-3min, Rest 5-15min Between Repeats.

C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats

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Post time and comments.

Thursday, 18 November 10

WOD
5 rounds (not for time)
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
3 Push Jerks
-each round is to be performed unbroken.
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Feat of Strength:

Double Unders (complete each set unbroken, get to you max number and then work your way back down.)

5-10-15-20-25-30-35-40-45-50-45-35-30-25-20-15-10-5

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Post weight and comments.

Wednesday, 17 November 10

WOD
100' lunges, 21 DB Swings, 21 Box Jump

100' lunges, 18 DB Swings, 18 Box Jump

100' lunges, 15DB Swings, 15 Box Jump

100' lunges, 12 DB Swings, 12 Box Jump

100' lunges, 9 DB Swings, 9 Box Jump

100' lunges, 6 DB Swings, 6 Box Jump

100' lunges, 3 DB Swings, 3 Box Jump
For time.
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Endurance WOD

Choose ONE of the Following sports:

20  Minute AMRAP “as many rounds as possible”

Swim: 50m, Rest 30 sec

Bike: 1/4mile, Rest 30sec

Run: 200m, Rest 30sec

C2: 200m, Rest 30sec

Complete as many rounds as possible in the 20 minute time frame, Rest is included as part of the 20 minutes

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Post time and comments.

Tuesday, 16 November 10

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
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Feat of Strength:
Front Squat 5-5-5-5
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Post time and comments.

Monday, 15 November 10

WOD
800m Run
60 Box Jumps
40 Wall Ball (20/14)
20 Deadlift (bodyweight)
For time.
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Endurance WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec. Rest 15sec between intervals

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

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

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Post time and comments.

Thursday, 11 November 10

VETERAN'S DAY WOD

09:00 outside Halsey Gym.

Wednesday, 10 November 10

WOD
Descending reps coupled with ascending reps
for time of:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
Jumping Squats
-rest 5 minutes
then 1 mile run for time.
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Feat of Strength:

Max Back Squat (225/135) in 2 minutes 

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Endurance WOD

Choose ONE of the Following Sports:

Swim:3×5 min, Rest 2min between intervals

Bike: 3x15min,Flat Road, Rest 5min between intervals

Run:3x10min,Flat Road Rest 4min between intervals

C2:3x6min,Rest 2:30min between intervals

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Post time and comments.

Tuesday, 09 Tuesday 10

WOD
21-15-9  (What was I thinking??)
15-12-9 (much better)
400m Run (before each round)
Man-Makers (35/25) [manmaker]
Supermans
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Feat of Strength:

L-sit practice

Tabata - Planks

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Post time and comments.

Monday, 08 November 10

WOD

FOR Time: 
20 Pull Ups
20 Double Unders
10 Squat Cleans (135/95)
20 Burpees
20 Pull Ups
20 Double Unders 

15 Ground to Overhead (135/95)
20 Pull Ups

20 Burpees
20 Double Unders
10 Squat Cleans (135/95)

20 Burpees

20 Double Unders

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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

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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Post time and comments.

NEW CLASS!

New Class Time @ 11:00 on Monday and Wednesday.

I will have the class for the next 3 weeks. If it has a good consistent showing, I will make it a permanent class and add Fridays.

Friday, 05 November 10

SATURDAY'S WOD WILL BE HELD AT CAMP ZAMA'S GYM. @ 0900.

WOD
10 rounds of
1 minute to complete 100m sprint and
as many Push-ups as possible.
Score total number of push-ups.
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Mobility WOD
Episode 73: Fight the Airplane Fuzz
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Post reps and comments.

Meet and warm-up in the WEIGHT ROOM. 

Halsey Gym will be closed until Tuesday.

WOD
3 rounds 1 min at each station max reps where the stations are:
Front Squat (185/105)
Double unders
Deadlift (225/155)
Handstand Push-ups
1 min rest between stations.
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Feat of Strength:

Weighted Pull-ups

1-1-1-1

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Post reps and comments.

SCHEDULE UPDATE!

New Class Time @ 11:00 on Monday and Wednesday.

I will have the class for the next 3 weeks. If it has a good consistent showing, I will make it a permanent class and add Fridays.

Wednesday, 03 November 10

“Jackie”
1000 meter row
50 Thrusters (45/35)
30 Pull-ups
(We will be doing this WOD in waves so be prepared to start at 09:05.)
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Endurance WOD

Choose ONE of the following Sports:

Swim: 20min, add T-shirt for drag.

Bike: 30min Hill Climb, 4-8% ave Grade.

Run: 25min Hill Climb, 4-8% ave Grade.

C2: 20min, Damper between 5-8, Hold WATTS @ 50-120 above body weight.

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Post time and comments.

Tuesday, 02 November 10

WOD
Double Tabata
Box Jumps
Burpees
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Feat of Strength: 

Push Jerk 3-3-3

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Mobility WOD 

Episode 69: Triple Extension Problems + Clown Ball Champion

 (If you can make it in early.....prep your legs for the box jumps by doing the MOD WOD before class.)

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Post reps and comments.