MONDAY 090330
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
March 2009 Archives
SUNDAY 090329
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 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.
Add your points and post them to comments.
SATURDAY 090328
REST DAY
FRIDAY 090327
10 Rounds for time:
10 Pull-Ups
10 Ring Dips*
Post times or comments.
*If you don't have rings, substitute 20 Regular Dips.
THURSDAY 090326
Four rounds, each for time of:
800 meter run
or
1000 meter row
Rest as needed between efforts.
Post times for each round or comments.
WEDNESDAY 090325
Front Squat: 3-3-3-3-3*
Post loads or comments.
*Remember these are "working sets" and do not include your warm-up. If you don't have time to warm-up, you don't have time to workout.
TUESDAY 090324
REST DAY
MONDAY 090323
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
SUNDAY 090322
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
SATURDAY 090322
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
FRIDAY 090320
REST DAY
THURSDAY 090319
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
WEDNESDAY 090318
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
TUESDAY 090317
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
MONDAY 090316
REST DAY
SUNDAY 090315
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
SATURDAY 090314
Five rounds for time of:
135 pound Hang squat clean, 7 reps
15 ft Rope climb, legless, 3 ascents
Post time to comments.
FRIDAY 090313
Back Squat 3-3-3-3-3 reps
Post loads to comments.
THURSDAY 090312
REST DAY
WEDNESDAY 090311
Complete as many rounds as you can in 30 minutes of:
5 Pull-Ups
7 Dips
15 Air Squats
10 Push-Ups
Post rounds completed to comments.
TUESDAY 090310
CFTS WOD:
"CrossFit Total"
Back squat, 1 rep*
Shoulder Press, 1 rep*
Deadlift, 1 rep*
Post total to comments.
* Remember to Warm-Up! Plan on only 3 max attempts per lift. Any more and you're getting too tired, any less, and you're not pushing yourself hard enough.
This is what my workout will look like:
CFTS Warm-Up
Back Squat:
45# x 10
95# x 7
135# x 5
185# x 3
225# x 1
245# x 1
265# x ? (1st attempt)
285# x ? (2nd)
305# x ? (3rd)
Shoulder Press:
45# x 10
95# x 5
115# x 3
135# x 1
145# x 1
155# x ? (1st)
165# x ? (2nd)
175# x ? (3rd)
Deadlift:
135# x 5
185# x 3
225# x 1
275# x 1
295# x ? (1st)
315# x ? (2nd)
325# x ? (3rd)
MONDAY 090309
CFTS WOD:
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
BEGINNER'S WOD (Last Day of 30!):
Complete as many rounds as you can in twenty minutes of:
10 Push-ups
5 L Pull-ups
15 Steps, Walking Lunge
Beginners, how did you do for the past 30 days? How do you feel?
SUNDAY 090308
CFTS and BEGINNER'S WOD (Day 29 of 30)
REST DAY
SATURDAY 090307
CFTS WOD and BEGINNER'S WOD (Day 28 of 30):
Run 5k for time.
Post times or comments.
FRIDAY 090306
CFTS WOD:
"Grace"
30 reps for time:
Clean and Jerk 135#
Rest 15 minutes, then:
"Fran"
For time:
21-15-9 reps of:
95# Thruster
Pull-Ups
Post times for each workout.
BEGINNER'S WOD (Day 27 of 30):
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
THURSDAY 090305
CFTS and BEGINNER'S WOD (Day 26 of 30):
Clean and Jerk 1-1-1-1-1-1-1 reps*
Rest as much time between sets as required.
Post loads to comments.
* Beginners: I want you to keep increasing the weight by increments of 5-10 lbs until you find your maximum, then do at least 7 sets of 1 rep with that max weight. Don't forget to write that weight down!
Suggested Warm-Up (for a working weight of 185#):
Warm-Up Sets:
45# x 10 reps x 2 sets
95# x 5 reps
115# x 3 reps
135# x 3 reps
155# x 1 rep
Working Sets:
185# x 1 rep x 7 sets
WEDNESDAY 090304
CFTS and BEGINNER'S WOD (Day 25 of 30):
REST DAY
TUESDAY 090303
CFTS and BEGINNER'S WOD (Day 24 of 30):
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
MONDAY 090302
CFTS and BEGINNER'S WOD (Day 23 of 30)
Deadlift 1-1-1-1-1-1-1 reps*
Rest as much time between sets as required.
Post loads to comments.
* Beginners: I want you to keep increasing the weight by increments of 10-25 lbs until you find your maximum, then do at least 7 sets of 1 rep with that max weight. Write that weight down in your workout log and use that weight for your working sets** (after a few warm-up sets with less weight) the next time we do max load deadlifts.
** Working Sets: a term graciously borrowed from Mark Rippetoe's Starting Strength, is the name given to the sets and reps after your warm-up. For example, today's workout of 7 sets of 1 rep does not include warm-up sets. If your working weight is 225 lbs, I would suggest your work-out look something like this:
Warm-Up Sets:
95# x 5 reps
135# x 5 reps
185# x 3 reps
205# x 1 rep
Working Sets:
225# x 1 rep x 7 sets
Use Warm-Up Sets and Working Sets any time we do heavy work (i.e. 1, 3 or 5 rep max Squat, Deadlift, Clean, etc.)
SUNDAY 090301
CFTS and BEGINNER'S WOD (Day 22 of 30)
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)*
12 Pull-ups**
Post time to comments.
* Beginners: Scale the Kettlebell/Dumbbell weight as needed. Pick a weight that requires you to drive it up with your hips (i.e. it's too heavy to do a front deltoid raise). Maintain a tight core while swinging the weight, absorb the down swing with the legs and then explosively open your hips to make each rep.
** Get the Pull-Ups done as quickly (however is best for you) as possible.
SATURDAY 080228
CFTS and BEGINNER'S WOD (Day 21 of 30)
REST DAY
FRIDAY 090227
CFTS and BEGINNER'S WOD (Day 20 of 30):
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
