Monday, October 18, 2010
CF = "Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
EI = Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
Tuesday, October 19, 2010
CF = Snatch balance 1-1-1-1-1-1-1
Wednesday, October 20, 2010
CF = For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups
Thursday, October 21, 2010
ES = Run: 5k Time Trial
Friday, October 22, 2010
CF = Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Saturday, October 23, 2010
CF (FB) = AMRAP 12:
5 Pull Ups
10 Push Ups
15 Double Unders
EI (Optional) = Run: 20lbs vest 3x(200m + 400m + 600m)
Rest the exact time it takes you to do each interval in each set, e.g. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Sunday, October 24, 2010 = REST
Go Heavy. Go Ballistic. Go Nuts.
Monday, October 18, 2010
Monday, October 11, 2010
Week Eight of Endurance Work - October 11-17
Monday, October 11, 2010
CF = "Jerry" = Run 1 mile, Row 2K, Run 1 mile
EI = Run 3×3 min intervals w/3min recovery between intervals Objective is to hold the Highest AVE. pace for Run
Tuesday, October 12, 2010
CF = For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
Wednesday, October 13, 2010
CF = 10x2 Bench Press, rest 60 seconds between sets.
Thursday, October 14, 2010
ES = Time Trial: Run: 2.5 miles. Maximal Effort Required.
Friday, October 15, 2010
CF = 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Saturday, October 16, 2010
CF = Front squat 1-1-1-1-1-1-1 reps
EI (Optional) = 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
Sunday, October 17, 2010 = REST
CF = "Jerry" = Run 1 mile, Row 2K, Run 1 mile
EI = Run 3×3 min intervals w/3min recovery between intervals Objective is to hold the Highest AVE. pace for Run
Tuesday, October 12, 2010
CF = For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
Wednesday, October 13, 2010
CF = 10x2 Bench Press, rest 60 seconds between sets.
Thursday, October 14, 2010
ES = Time Trial: Run: 2.5 miles. Maximal Effort Required.
Friday, October 15, 2010
CF = 21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups
Saturday, October 16, 2010
CF = Front squat 1-1-1-1-1-1-1 reps
EI (Optional) = 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
Sunday, October 17, 2010 = REST
Monday, October 4, 2010
Week Seven - Endurance Work (October 4 - 10)
Monday, October 4, 2010
CF = Ten rounds of: 10 Deadlifts (135#) and 10 pushups
EI = 2x700m repeats hold within 30-45 sec, Rest 60sec between Repeats
Tuesday, October 5, 2010
CF = "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.
Wednesday, October 6, 2010
CF = With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Thursday, October 7, 2010
ES = Tempo Run (80-90%) 60 minutes. Keep Steady Tempo For Your Distance.
Friday, October 8, 2010
CF = "Jack" = AMRAP 20:
10 Push Press (115#)
10 KB Swings (1.5 pood)
10 Box jumps (24 inch box)
Saturday, October 9, 2010
CF = "Ryan" = Five rounds of: 7 Muscle-ups and 21 Burpees
EI (optional) = 3×3 min intervals w/3min recovery between intervals Objective is to hold the Highest AVE. pace
Sunday, October 10, 2010 = REST
CF = Ten rounds of: 10 Deadlifts (135#) and 10 pushups
EI = 2x700m repeats hold within 30-45 sec, Rest 60sec between Repeats
Tuesday, October 5, 2010
CF = "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.
Wednesday, October 6, 2010
CF = With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Thursday, October 7, 2010
ES = Tempo Run (80-90%) 60 minutes. Keep Steady Tempo For Your Distance.
Friday, October 8, 2010
CF = "Jack" = AMRAP 20:
10 Push Press (115#)
10 KB Swings (1.5 pood)
10 Box jumps (24 inch box)
Saturday, October 9, 2010
CF = "Ryan" = Five rounds of: 7 Muscle-ups and 21 Burpees
EI (optional) = 3×3 min intervals w/3min recovery between intervals Objective is to hold the Highest AVE. pace
Sunday, October 10, 2010 = REST
Friday, October 1, 2010
2010 CrossFit/USAW Weightlifting Open Workout
Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.
Justin = 75 snatch + 93 clean & jerk + 58 reps = 226. Needs work!
(that is 165 pound snatch and 205 pound clean & jerk)
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.
Justin = 75 snatch + 93 clean & jerk + 58 reps = 226. Needs work!
(that is 165 pound snatch and 205 pound clean & jerk)