Go Heavy. Go Ballistic. Go Nuts.
Thursday, December 23, 2010
Tuesday, December 21, 2010
Wednesday December 22, 2010
80% of max front squat 5 sets of 3, then:
Three rounds of:
5 Weighted pull-ups
30 Back extensions (substitution = Good Mornings or Straight-legged Deadlift)
Post load and time to comments. (pick weights so you finish around 5 minutes)
Three rounds of:
5 Weighted pull-ups
30 Back extensions (substitution = Good Mornings or Straight-legged Deadlift)
Post load and time to comments. (pick weights so you finish around 5 minutes)
Tuesday December 21, 2010
75% of max snatch 5 sets of 4, then:
AMRAP 20 minutes of:
5 Pull-ups
5 Ring Dips
95 pound Overhead squat, 15 reps
AMRAP 20 minutes of:
5 Pull-ups
5 Ring Dips
95 pound Overhead squat, 15 reps
Monday, December 20, 2010
Monday December 20th
Test your max squat, then:
Scaled "Nutts" Workout
5 Handstand Push-ups
15 Deadlift (75% max)
25 box jumps, 30 inch box
30 pull-ups
50 thrusters (25#)
100 double-unders
400m run (with 45# plate)
Scaled "Nutts" Workout
5 Handstand Push-ups
15 Deadlift (75% max)
25 box jumps, 30 inch box
30 pull-ups
50 thrusters (25#)
100 double-unders
400m run (with 45# plate)
Monday, December 13, 2010
Monday 12/13/2010 WOD
Part I
"Chocolate Rain"
5 rounds for time of:
15 Full Clean and Jerks (115 lbs)
15 Overhead Squats (115 lbs)
Part II
100 Wallball shots for time (I'm going to use a 12 lb medicine ball)
Add your times together for your total score.
Rest around 10 minutes between Part I and Part II.
FULL "Murph"
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run
"Isabel"
30 Reps for time:
Snatch 135 lbs
Crossfit Total
1 Rep Max:
Squat
Press
Deadlift
Part I
"Chocolate Rain"
5 rounds for time of:
15 Full Clean and Jerks (115 lbs)
15 Overhead Squats (115 lbs)
Part II
100 Wallball shots for time (I'm going to use a 12 lb medicine ball)
Add your times together for your total score.
Rest around 10 minutes between Part I and Part II.
FULL "Murph"
1 Mile Run
100 Pull ups
200 Push ups
300 Squats
1 Mile Run
"Isabel"
30 Reps for time:
Snatch 135 lbs
Crossfit Total
1 Rep Max:
Squat
Press
Deadlift
Tuesday, November 30, 2010
November 29 & 30
Monday
3 rounds of: 30 box jumps + 30 dumbbell push press (two 35# dumbbells)
Justin = 18:56
Tuesday
AMRAP 15 minutes of: 5 pullups, 10 pushups, and 15 squats.
Justin = 7 rounds.
3 rounds of: 30 box jumps + 30 dumbbell push press (two 35# dumbbells)
Justin = 18:56
Tuesday
AMRAP 15 minutes of: 5 pullups, 10 pushups, and 15 squats.
Justin = 7 rounds.
Tuesday, November 23, 2010
Workouts - November 22 - 28
Monday:
CF = Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
EI = 2 Rounds of: 1 min on 3 min off, 1 min on 3 min off, 1 min on 3 min off. No pacing; interval set is to be done as close to all out as possible on each interval.
Tuesday:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Wednesday:
Hang power clean 3-3-3-3-3-3-3 reps
Thursday:
ES = Run 60 minutes (80-85% RPE 15-17).
Friday:
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Saturday:
CF = "Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
EI = 2 rounds of: 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill.
CF = Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
EI = 2 Rounds of: 1 min on 3 min off, 1 min on 3 min off, 1 min on 3 min off. No pacing; interval set is to be done as close to all out as possible on each interval.
Tuesday:
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Wednesday:
Hang power clean 3-3-3-3-3-3-3 reps
Thursday:
ES = Run 60 minutes (80-85% RPE 15-17).
Friday:
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
Saturday:
CF = "Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
EI = 2 rounds of: 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill.
Monday, November 15, 2010
Workouts - November 15 - 21
Monday
CF = 21, 15, 9 reps of:
Hang Power Cleans 95 lbs
Burpees
EI = 120:60 x 6 = 2 min on 1 minute off x 6
Tuesday
CF = Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Wednesday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Thursday
Run 5 miles (80-85%, RPE 15-17 http://www.crossfitendurance.com/rpe-scale/ )
Friday
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Saturday
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
EI = AMRAP 20 of run 200m, rest 30sec. Complete as many rounds as possible in the 20 minute time frame, rest is included as part of the 20 minutes
CF = 21, 15, 9 reps of:
Hang Power Cleans 95 lbs
Burpees
EI = 120:60 x 6 = 2 min on 1 minute off x 6
Tuesday
CF = Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Wednesday
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Thursday
Run 5 miles (80-85%, RPE 15-17 http://www.crossfitendurance.com/rpe-scale/ )
Friday
"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups
Saturday
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
EI = AMRAP 20 of run 200m, rest 30sec. Complete as many rounds as possible in the 20 minute time frame, rest is included as part of the 20 minutes
Monday, November 8, 2010
Workouts November 8-15
Monday
CF = 30 Squat Clean and Jerks (155 pounds for men, 105 pounds for women)
EI = Run 2 miles; 20:10 until completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period. Post Times/Rounds To Comments:
Tuesday
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Wednesday
"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.
Thursday
Run 30 minutes for max distance.
Friday
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Saturday
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
EI (optional) = Run: 3x1000m, 2 min Recoveries, Best possible pace
CF = 30 Squat Clean and Jerks (155 pounds for men, 105 pounds for women)
EI = Run 2 miles; 20:10 until completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period. Post Times/Rounds To Comments:
Tuesday
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Wednesday
"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.
Thursday
Run 30 minutes for max distance.
Friday
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Saturday
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
EI (optional) = Run: 3x1000m, 2 min Recoveries, Best possible pace
Thursday, November 4, 2010
Workouts - November 1-7
MONDAY
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
EI = Tabata Sprints: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
TUESDAY
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
WEDNESDAY
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
THURSDAY
Run 5 mile time trial
FRIDAY
AMRAP 20:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
SATURDAY
AMRAP 20:
10 Wallball shots, 20 pound ball
10 Sit-ups
10 Good-Mornings
EI = Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
EI = Tabata Sprints: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
TUESDAY
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
WEDNESDAY
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
THURSDAY
Run 5 mile time trial
FRIDAY
AMRAP 20:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
SATURDAY
AMRAP 20:
10 Wallball shots, 20 pound ball
10 Sit-ups
10 Good-Mornings
EI = Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
Monday, October 18, 2010
Week Nine of Endurance Work - October 18-24
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
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
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)
Tuesday, September 14, 2010
Week Four of Endurance Work (September 13-19)
Monday, September 13, 2010
S: Squat, Bench, Snatch
Tuesday, September 14, 2010
X: 15-12-9 of Thrusters/Pullups
Wednesday, September 15, 2010
EI: 2min rest between each: Row 4-5-6-5-4 minutes. Cover as much distance as possible on each interval.
Thursday, September 16, 2010
S: Squat, Press, Deadlift
Friday, September 17, 2010
X: 3 Rounds of: Run 800m, 30 Squat cleans (95), 30 Burpees
ES: Run 10k (85% first 5k; 95% last 5k) -- OR -- Row 3000m (85% first 1500m; recover 1min; 95% last 1500m)
Saturday, September 18, 2010
X: 7 Rounds of: 7 HSPUs, 7 Thrusters, 7 Knees to elbows, 7 deadlifts, 7 burpees, 7 KB Swings, 7 Pullups
Sunday, September 19, 2010
EI: Run 4x10 min (2 min rest between) -- OR -- Row 4x6 min (2 min rest between)
S: Squat, Bench, Snatch
Tuesday, September 14, 2010
X: 15-12-9 of Thrusters/Pullups
Wednesday, September 15, 2010
EI: 2min rest between each: Row 4-5-6-5-4 minutes. Cover as much distance as possible on each interval.
Thursday, September 16, 2010
S: Squat, Press, Deadlift
Friday, September 17, 2010
X: 3 Rounds of: Run 800m, 30 Squat cleans (95), 30 Burpees
ES: Run 10k (85% first 5k; 95% last 5k) -- OR -- Row 3000m (85% first 1500m; recover 1min; 95% last 1500m)
Saturday, September 18, 2010
X: 7 Rounds of: 7 HSPUs, 7 Thrusters, 7 Knees to elbows, 7 deadlifts, 7 burpees, 7 KB Swings, 7 Pullups
Sunday, September 19, 2010
EI: Run 4x10 min (2 min rest between) -- OR -- Row 4x6 min (2 min rest between)
Monday, September 6, 2010
Week Three of Endurance Work (September 6-12)
Monday, September 6, 2010
S: Squat, Bench, Clean
EI: 12x1 minute intervals, Rest 30sec between intervals. Hold maximal distance possible on each interval.
Tuesday, September 7, 2010
X: 21-15-9: Turkish Get-ups, alternating arms / Sots press (45# bar)
Wednesday, September 8, 2010
X: AMRAP 20min: 5xThruster, 7xHang Powerclean, 10xSumo DL High-Pull (95 pounds)
Thursday, September 9, 2010
ES: Row 5k; 80% for the first half, 90% for the last half.
Friday, September 10, 2010
X: 21-15-9: Pull-ups / HSPU
Saturday, September 11, 2010
S: Squat, Press, Deadlift
Sunday, September 12, 2010
EI: 2min rest between each: Row 4-5-6-5-4 minutes. Cover as much distance as possible on each interval.
S: Squat, Bench, Clean
EI: 12x1 minute intervals, Rest 30sec between intervals. Hold maximal distance possible on each interval.
Tuesday, September 7, 2010
X: 21-15-9: Turkish Get-ups, alternating arms / Sots press (45# bar)
Wednesday, September 8, 2010
X: AMRAP 20min: 5xThruster, 7xHang Powerclean, 10xSumo DL High-Pull (95 pounds)
Thursday, September 9, 2010
ES: Row 5k; 80% for the first half, 90% for the last half.
Friday, September 10, 2010
X: 21-15-9: Pull-ups / HSPU
Saturday, September 11, 2010
S: Squat, Press, Deadlift
Sunday, September 12, 2010
EI: 2min rest between each: Row 4-5-6-5-4 minutes. Cover as much distance as possible on each interval.
Monday, August 30, 2010
Week Two of Endurance Work (August 30 - September 5)
Monday, August 30, 2010
5 Rounds, 30sec on, 20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on 12" box, Jump up onto the 30" Box.
Kettle Bell Swings 1.5 pood.
Then, 3+ Hours Later:
Run: 2 x 12min; 2min rest between. Cover as much distance as possible in each of the 2 intervals.
Tuesday, August 31, 2010
Squat, Bench Press, Power Clean
Wednesday, September 1, 2010
6 Rounds for Time of:
10 Chest to Bar Pullups
6 Broad Jumps
6 Ring Dips
Rest 5min
Dragon Flags 3x5, rest as long as needed between sets.
Then, 3+ Hours Later:
Tabata Run - 20:10 x 8 rounds
Thursday, September 2, 2010
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Friday, September 3, 2010
Squat, Press, Deadlift
Then, 3+ Hours Later:
Run 3 x 3min intervals; 3min rest between. Objective is to hold the Highest AVERAGE pace
Saturday, September 4, 2010
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Sunday, September 5, 2010
Run 12 x 1min intervals; 30sec rest between
5 Rounds, 30sec on, 20sec off: Move from one exercise to the other in this order.
Double Unders
GHD Sit ups
Push ups
Seated Box Jumps. Sit on 12" box, Jump up onto the 30" Box.
Kettle Bell Swings 1.5 pood.
Then, 3+ Hours Later:
Run: 2 x 12min; 2min rest between. Cover as much distance as possible in each of the 2 intervals.
Tuesday, August 31, 2010
Squat, Bench Press, Power Clean
Wednesday, September 1, 2010
6 Rounds for Time of:
10 Chest to Bar Pullups
6 Broad Jumps
6 Ring Dips
Rest 5min
Dragon Flags 3x5, rest as long as needed between sets.
Then, 3+ Hours Later:
Tabata Run - 20:10 x 8 rounds
Thursday, September 2, 2010
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
Friday, September 3, 2010
Squat, Press, Deadlift
Then, 3+ Hours Later:
Run 3 x 3min intervals; 3min rest between. Objective is to hold the Highest AVERAGE pace
Saturday, September 4, 2010
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Sunday, September 5, 2010
Run 12 x 1min intervals; 30sec rest between
Tuesday, August 24, 2010
Weekly Template for Endurance Workouts
Since I'm training to run a half-marathon on October 30th, and I want to eventually run the Pike's Peak Marathon, I've created this weekly template for workouts somewhat based on CrossFit Endurance's schedule:
| M | T | W | Th | F | Sat | Sun |
| S | X | X | S | X | ||
| E | E | E | E | E |
where S = Strength workout, E = Endurance Workout, and X = CrossFit Workout
Week One of Endurance Work (August 23-29)
Monday, August 23, 2010
Starting Strength: Squat, Press, Clean
Then, 3+ Hours Later:
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
Tuesday, August 24, 2010
Press - 3, 3, 2, 1, 1
Back Squats - 4, 3, 2, 2, 1, 1
3 Sets of (Not for time):
12 Ring Dips
20 Situps
20 Push Press @ 65
12 Overhead Lunges with 45 lb plate
Wednesday, August 25, 2010
For Time:
20 Power Cleans @ 135
Row 1 Mile
20 Front Squats @ 135
Row 800 Meters
20 Deadlifts @ 135
Then, 3+ Hours Later:
10 seconds on, 5 seconds off for 20 rounds.
Thursday, August 26, 2010
Run 8k, Tempo 85-90% RPE 16-18
Friday, August 27, 2010
Starting Strength: Squat, Bench, Deadlift
Then, 3+ Hours Later:
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Saturday, August 28, 2010
As Many Rounds in 16 Minutes of:
3 Power Snatches 95lbs
3 Overhead Squats 95lbs
15 Box Jumps 20"
15 Situps w/20 lb medball
3 Rounds of Max Reps (Not for time):
Handstand Pushups
Double Unders
Ring Rows
Sunday, August 29, 2010
Run: 2.5mile (Time Trial, Max Effort)
Starting Strength: Squat, Press, Clean
Then, 3+ Hours Later:
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
Tuesday, August 24, 2010
Press - 3, 3, 2, 1, 1
Back Squats - 4, 3, 2, 2, 1, 1
3 Sets of (Not for time):
12 Ring Dips
20 Situps
20 Push Press @ 65
12 Overhead Lunges with 45 lb plate
Wednesday, August 25, 2010
For Time:
20 Power Cleans @ 135
Row 1 Mile
20 Front Squats @ 135
Row 800 Meters
20 Deadlifts @ 135
Then, 3+ Hours Later:
10 seconds on, 5 seconds off for 20 rounds.
Thursday, August 26, 2010
Run 8k, Tempo 85-90% RPE 16-18
Friday, August 27, 2010
Starting Strength: Squat, Bench, Deadlift
Then, 3+ Hours Later:
4x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Saturday, August 28, 2010
As Many Rounds in 16 Minutes of:
3 Power Snatches 95lbs
3 Overhead Squats 95lbs
15 Box Jumps 20"
15 Situps w/20 lb medball
3 Rounds of Max Reps (Not for time):
Handstand Pushups
Double Unders
Ring Rows
Sunday, August 29, 2010
Run: 2.5mile (Time Trial, Max Effort)
Tuesday, August 17, 2010
Tuesday, August 17, 2010 - Run 30 minutes
Run as far as you can in 30 minutes. Post distance to comments.
Justin = 3 miles
Justin = 3 miles
Chance Monday, 8/16/2010
Squat- 270 3x5
Press- 145 1x5+ 135 2x5 Shit was just too heavy.
Deadlift- 275 1x5 (Working on form, because I feel like my back was bent on 315)
Press- 145 1x5+ 135 2x5 Shit was just too heavy.
Deadlift- 275 1x5 (Working on form, because I feel like my back was bent on 315)
Monday, August 16, 2010
Monday, August 16, 2010
Squat - 3x5 (280)
Press - 3x5 (140) failed on the last rep
Deadlift - 1x5 (325) - form was a bit off, need to back off a bit to ensure perfect form
Press - 3x5 (140) failed on the last rep
Deadlift - 1x5 (325) - form was a bit off, need to back off a bit to ensure perfect form
Sunday, August 15, 2010
Friday, August 13, 2010
Workout A2:
3x5 Squat (275)
3x5 Bench (200)
5x3 Power Clean (180)
Yep, I finally got another 2.5 pound weight.
3x5 Squat (275)
3x5 Bench (200)
5x3 Power Clean (180)
Yep, I finally got another 2.5 pound weight.
Saturday, August 14, 2010
Wednesday, August 11, 2010
Justin - Wednesday, August 11, 2010
Workout B1:
Squat 275 - 2x5 + 2 (tweaked my back on the second)
Press 145 - 1x5 + 4, 135 - 1x5
Good Mornings 65 - 3x8
Chin-ups - 3x6
Squat 275 - 2x5 + 2 (tweaked my back on the second)
Press 145 - 1x5 + 4, 135 - 1x5
Good Mornings 65 - 3x8
Chin-ups - 3x6
Novice Lifting Program
Workout A
Squat
Bench Press
Deadlift/Power Clean
Workout B
Squat
Press
Back Extension
Chin-ups/Pull-ups
Deadlift and power clean alternate every time workout A is done, and chin-ups alternate with pull-ups for workout B.
The Week Thus Far
Monday 8/9/2010
Squat- 3x5 245
Press-3x5 135
Wednesday 8/11/2010
Squat- 3x5 255
Press-3x5 135
Working my two weakest lifts.
Squat- 3x5 245
Press-3x5 135
Wednesday 8/11/2010
Squat- 3x5 255
Press-3x5 135
Working my two weakest lifts.
Tuesday, August 10, 2010
Justin - Monday, August 9, 2010
Squat = 5, 2 @ 295#, 3, 5 @ 225 (doing form work - my shoulders aren't quite flexible enough to prevent bent wrists when holding the bar)
3x5 Bench Press (195#)
1x5 Deadlift (315#)
3x5 Bench Press (195#)
1x5 Deadlift (315#)
Saturday, August 7, 2010
Saturday 8/7/2010
Squats= 3x5x235
Bench=3x5x185
Cleans=1x3x205 1x1x205 1x2x200 2x3x185 (Had to go down)
Bench=3x5x185
Cleans=1x3x205 1x1x205 1x2x200 2x3x185 (Had to go down)
Thursday, August 5, 2010
Pacing
I made a list of this shit, just so I know what to shoot for for the next two weeks.
Week 4 (Aug.8-14)
Monday-Squat=240, Press=130, Deadlift=285
Wednesday-Squat=245, Bench=200, Clean=210
Friday-Squat=250, Press=135, Deadlift=295
Week 5 (Aug.15-21)
Monday-Squat=255, Bench=205, Clean=215
Wednesday-Squat=260, Press=140, Deadlift=305
Friday-Squat=265, Bench=210, Clean=220
Week 4 (Aug.8-14)
Monday-Squat=240, Press=130, Deadlift=285
Wednesday-Squat=245, Bench=200, Clean=210
Friday-Squat=250, Press=135, Deadlift=295
Week 5 (Aug.15-21)
Monday-Squat=255, Bench=205, Clean=215
Wednesday-Squat=260, Press=140, Deadlift=305
Friday-Squat=265, Bench=210, Clean=220
Wednesday, August 4, 2010
Chance Wednesday, August 4
Squat: 225x5x3
Press: 125x5x3
Power Snatches: 95x5, 115x2, 135x3, 145x2.
I tried some full snatches, and they are hard as hell.
Press: 125x5x3
Power Snatches: 95x5, 115x2, 135x3, 145x2.
I tried some full snatches, and they are hard as hell.
Tuesday, August 3, 2010
Chance Monday, August 2, 2010
Squats 5x3 215 (Easy)
Cleans 5x3 195 (Medium)
Tuesday (Today)
Pull-ups 3x10
Chin-ups 3x5
Barbell curls 5x3 105
Ran 1/2 Mile
Cleans 5x3 195 (Medium)
Tuesday (Today)
Pull-ups 3x10
Chin-ups 3x5
Barbell curls 5x3 105
Ran 1/2 Mile
Justin - Tuesday, August 3, 2010
3x5 Squats (285#)
Press (5, 5F @ 145#, 5 @ 135)
1x5 Deadlift (305#)
Saturday, July 31, 2010
Saturday, July 31, 2010 - Box Jump + Rowing
20 box jumps
500m row
Post time to comments.
Thursday, July 29, 2010
Wednesday, July 28, 2010
Wednesday, 7/28/2010 Workout
Strength Training
Squats: 3x5
Bench Press: 3x5
Power Cleans: 3x5
Post loads to comments.
Squats: 3x5
Bench Press: 3x5
Power Cleans: 3x5
Post loads to comments.
Thursday, July 22, 2010
Thursday, July 22, 2010 - Sprints
Standard warm-up
Complete 2 rounds:
100 yard Sprint
80 yard Sprint
60 yard Sprint
40 yard Sprint
*rest 30 seconds between sprints.
*rest 60 seconds between rounds.
Post times for 40 yard sprints to comments.
Complete 2 rounds:
100 yard Sprint
80 yard Sprint
60 yard Sprint
40 yard Sprint
*rest 30 seconds between sprints.
*rest 60 seconds between rounds.
Post times for 40 yard sprints to comments.
Wednesday, July 21, 2010
Wednesday, July 21, 2010 - Lift, Weighted Pull-ups, and Tabata Row
Standard warm-up - pull-ups
Lifting (80% 1RM):
3x5 Squats
3x5 Bench Press
5x3 Power Cleans
Workout:
Weighed Pull-Ups 7x3
then...
Tabata Row
*For 20 seconds row as far as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total meters rowed. Goal is 1000+ meters.
Post weights used on lifting & pull-ups and total meters rowed to comments.
Peace-out: Hand Strength Work (Wednesday) + Stretch
Lifting (80% 1RM):
3x5 Squats
3x5 Bench Press
5x3 Power Cleans
Workout:
Weighed Pull-Ups 7x3
then...
Tabata Row
*For 20 seconds row as far as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total meters rowed. Goal is 1000+ meters.
Post weights used on lifting & pull-ups and total meters rowed to comments.
Peace-out: Hand Strength Work (Wednesday) + Stretch
Monday, July 19, 2010
Monday, July 19, 2010 - Run, Pullups, Burpees
Standard warm-up - pullups
Lifting (80% 1RM):
3x5 Squats
3x5 Press
1x5 Deadlift
Workout: 3 rounds for time of:
Run 500 meters
10 Pullups
10 Burpees
Lifting (80% 1RM):
3x5 Squats
3x5 Press
1x5 Deadlift
Workout: 3 rounds for time of:
Run 500 meters
10 Pullups
10 Burpees
Wednesday, July 7, 2010
Wednesday, July 7, 2010 Workout
Warm-up: Row 2K
Workout:
Five rounds for time of:
10 Pull-ups
5 Ring dips
10 Sit-ups
10 Squats
Peace-out: Hand Strength Work (Wednesday) + Stretch
Tuesday, July 6, 2010
Warm-up: Standard Warm-up
Workout: Clean 3-3-3-3-3-3-3
Peace-out: Hand Strength Work (Tuesday) + Stretch
Workout: Clean 3-3-3-3-3-3-3
Peace-out: Hand Strength Work (Tuesday) + Stretch
Sweet Chance Hand Strength Work
From The CrossFit Journal. Issue 66, "You Can't Lift What You Can't Hold on To." by Tony Young. February 2008. http://journal.crossfit.com/2008/02/you-cant-lift-what-you-cant-ho.tpl
Here’s a seven-day routine... It’s a mix of dynamic and static moves spread out to allow adequate recovery from each one. The set/rep scheme is just to get you started. Add reps until you’re doing twice the starting number, then add weight and start again. Do the holds until the last hold is twice the starting time, and then add weight and begin again. Yes, this is conservative, but you don’t want to hurt yourself. There are other training schemes; once you’re comfortable, conditioned to this work, and confident, you can easily adapt your training to your needs and desires.
Every day
Sand bucket warm-up/cool-down (see the “Warmup and beginner routine” section of the article)
Monday
Crushing: Gripper, 3 x 5, done with a gripper you can close pretty well
Support: Vertical bar holds, 20 seconds x 5
Tuesday
Lever: Thick bar side/front levers, 3 x 8
Pinch: Two-hand thick board holds, 20 seconds x 5
Wednesday
Twist: Thick bar twists on pin, forward and back x 5
Crushing: Assisted gripper, 3 x 5, with the next harder gripper up from the one can close unassisted; use your other hand to help you close it.
Thursday
Lever: Thin bar front/side levers, 3 x 8
Support: Thick bar deadlifts, 3 x 5
Friday
Pinch: One-hand thin board holds, 20-seconds x 5
Twist: Thick/short twists, forward and back x 5
Saturday
Support: Hub holds, 20-seconds x 5
Crushing: Gripper, 3 x 5
Sunday
Carries: Large-object bear-hug-style carries (rock, bag, fire hydrant, garbage can, etc.), 50 meters x 3
Here’s a seven-day routine... It’s a mix of dynamic and static moves spread out to allow adequate recovery from each one. The set/rep scheme is just to get you started. Add reps until you’re doing twice the starting number, then add weight and start again. Do the holds until the last hold is twice the starting time, and then add weight and begin again. Yes, this is conservative, but you don’t want to hurt yourself. There are other training schemes; once you’re comfortable, conditioned to this work, and confident, you can easily adapt your training to your needs and desires.
Every day
Sand bucket warm-up/cool-down (see the “Warmup and beginner routine” section of the article)
Monday
Crushing: Gripper, 3 x 5, done with a gripper you can close pretty well
Support: Vertical bar holds, 20 seconds x 5
Tuesday
Lever: Thick bar side/front levers, 3 x 8
Pinch: Two-hand thick board holds, 20 seconds x 5
Wednesday
Twist: Thick bar twists on pin, forward and back x 5
Crushing: Assisted gripper, 3 x 5, with the next harder gripper up from the one can close unassisted; use your other hand to help you close it.
Thursday
Lever: Thin bar front/side levers, 3 x 8
Support: Thick bar deadlifts, 3 x 5
Friday
Pinch: One-hand thin board holds, 20-seconds x 5
Twist: Thick/short twists, forward and back x 5
Saturday
Support: Hub holds, 20-seconds x 5
Crushing: Gripper, 3 x 5
Sunday
Carries: Large-object bear-hug-style carries (rock, bag, fire hydrant, garbage can, etc.), 50 meters x 3
Sweet Chance Standard Warm-up
The Sweet Chance Standard Warm-up consists of three rounds of:
- 10 walking lunges (each leg)
- 15 sit-ups
- 10 straight-leg deadlifts (45#)
- 10 overhead squats (45#)
- 10 ring dips
- 10 pull-ups
Try to do it as fast as you can to get your heart rate pumping!
adapted from The CrossFit Journal. Issue 8, "A Better Warm-up." by Greg Glassman. April 2003. http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
adapted from The CrossFit Journal. Issue 8, "A Better Warm-up." by Greg Glassman. April 2003. http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl
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