THURSDAY 090226
CFTS and BEGINNER'S WOD (Day 19 of 30):
*Walking lunge 100 ft.
21 **Pull-ups
21 ***Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
* Trailing knee kisses the ground, forward knee at the bottom of the lunge tracks over the foot and DOES NOT go beyond the toes. If you can, don't pause between each step, step from one lunge right into the other. If you can't do that, between lunges give yourself a pause by tapping the ground next to your planted foot with the foot you are stepping forward with. If you can't do that, rest with your feet together before going into your next lunge.
** For this workout: If you can't do a Kipping Pull-Up do a
Jumping Pull-Up, if you can't do a Jumping Pull-Up find a spotter and
do Assisted Pull-Ups (spotter holds one of your ankles as you pull,
vary the amount of help by pushing with your leg or having the spotter
pull up), and lastly if you absolutely can't do any of the above do lat
pull downs or bent over rows.
*** Do Glute Ham Developer (GHD) Sit Ups if you have the equipment, or do a regular Sit-Up.
Post time to comments.
WEDNESDAY 090225
CFTS WOD:
Push Jerk: 1-1-1-1-1-1-1 reps
BEGINNER'S WOD (Day 18 of 30)
Shoulder Press (SP): 7-7-7
Push Press (PP): 5-5-5
Push Jerk (PJ): 3-3-3
then...
1 rep maximum of each: Shoulder Press, Push Press, and Push Jerk
I want beginners going lighter to work on form, proper technique and muscle endurance. Then, once you've had a chance to warm up and learn the skill transition between SP, PP and PJ find your 1 rep max (i.e. how much weight can you lift one time) for each.
Post loads to comments.
TUESDAY 090224
REST DAY
(Day 17 of 30)
MONDAY 090223
CFTS and BEGINNER'S WOD (Day 16 of 30):
For time:
Row* 500 meters
115** pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
* Run 400m if you can't Row or don't have access to a Rowing Machine.
** Beginners scale your weight as needed, recommend 45 pounds for women and men 75-95 pounds.
NOTE: On many of the newer Concept 2 (C2) Rowing Machines you can go into the standard race menu and select a 500m race, or just sit down and start rowing. Set the resistance bar between 4 and 6 to give you the right amount of resistance.
Post time to comments.
SUNDAY 090222
CFTS WOD and BEGINNER'S WOD (Day 15 of 30, half way!)
Front Squat 3-3-3-3-3 reps
Post loads to comments.
SATURDAY 090221
CFTS WOD:
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
BEGINNER WOD (Day 14 of 30):
Complete 5 rounds for time of:
45 pound overhead squat, 21 reps
21 Dead Hang Pull-ups
For this workout: if you can't do a Dead Hang Pull Up (or you can't do any more), do a Kipping Pull-Up, if you can't do a Kipping Pull-Up do a Jumping Pull-Up, if you can't do a Jumping Pull-Up find a spotter and do Assisted Pull-Ups (spotter holds one of your ankles as you pull, vary the amount of help by pushing with your leg or having the spotter pull up), and lastly if you absolutely can't do any of the above do lat pull downs or bent over rows.
THURSDAY 090219
CFTS WOD:
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
BEGINNER'S WOD (Day 12 of 30):
For time:
15 Handstand push-ups
Run 400 meters
25 Dips
Run 400 meters
50 Push-ups
Run 400 meters
25 Dips
Run 400 meters
15 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups or knee push-ups depending on ability, Dips should bend the elbow deeper than 90 degrees and Handstand push-ups are "nose to floor". If you can't do a handstand push-up do a butt-in-the-air push-up (putting more weight on your shoulders and less on chest). Play around with putting your feet on a box or bench to vary the load. As a last resort do shoulder press, go as heavy as you can and still able to complete sets of 5.
Post time to comments.
MONDAY 090216
REST DAY
(Day 9 of 30)
SUNDAY 090215
CFTS and BEGINNER'S WOD (Day 8 of 30):
Run 5k for time.
SATURDAY 090214
CFTS WOD:
Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
BEGINNER'S WOD (Day 7 of 30):
Seven rounds for time of:
45 (Women) or 75 (Men) pound Sumo-deadlift high-pull, 10 reps
10 Dips, if you can't do Dips do Push-Ups, if you can't do Push-Ups do Knee Push-Ups.
Post time or comments.
FRIDAY 090212
CFTS and BEGINNER'S WOD (Day 6 of 30):
"FRAN"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
TUESDAY 090210
CFTS WOD:
5 Rounds for time:
5 - Dead Lift 225#
10 - Burpees*
BEGINNER'S WOD (Day 3 of 30):
5 Rounds for time:
5 - Dead Lift 135# (Men) or 95# (Women)
10 - Burpees
*A BURPEE is an eight count Push-Up into a Jumping Jack. Here are the 8 Counts:
1 - Standing, starting position
2 - Crouch, palms on the ground, shoulder width apart
3 - Kick legs back
4 - Down, bottom of Push-Up
5 - Up, top of Push-Up
6 - Bring legs in
7 - Jump, clap at the top
8 - Recover
Pausing at each count is not required or desired, just go through the full range of motion.
MONDAY 090209
CFTS WOD:
Do 1 95# Thruster* the first minute, 2 95# Thrusters the second minute, 3 the third etc...continue to do the prescribed number of Thrusters as long as you are able
to complete them in that minute. Record your score as the last round
completed plus any reps completed in the failed round (e.g. 5 + 2).
Do it again, this time with Squat Clean and Jerks.
BEGINNER'S WOD (Day 2 of 30):
With a 45# bar do 3 rounds of:
10 Back Squats
10 Shoulder Press
10 Front Squats
Then...
45# Thrusters: 10-10-10
* A THRUSTER is a full Front Squat with a Shoulder/Push Press. Your legs should drive you out of the bottom of your front squat and impart momentum to the bar, when your hips are fully open (i.e. you are standing all the way up) the bar should still be rising and your arms simply guide it overhead. Work on hand, wrist, and forearm flexibility before increasing weight. The transition, from holding the weight in a racked position during the front squat to the shoulder press/push press, is tricky and can injure an untrained wrist.
