Saturday, July 31, 2010 - Box Jump + Rowing

Three rounds for time of:
20 box jumps
500m row

Post time to comments.

Warm-up

10x3 Pull-ups

10x3 Chin-ups

5x5 Overhead Squats

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Hand Strength

Pinch-grip: Curl two barbell plates together (two plates in each hand).

Post loads, set break downs of pull ups/chin ups, and time to comments.

Wednesday, 7/28/2010 Workout

Strength Training

Squats: 3x5
Bench Press: 3x5
Power Cleans: 3x5

Post loads to comments.

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.

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

Tuesday, July 20, 2010 - Rest Day

Do something fun.

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

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

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

Sweet Chance Standard Warm-up

The Sweet Chance Standard Warm-up consists of three rounds of:

1. 10 walking lunges (each leg)
2. 15 sit-ups
3. 10 straight-leg deadlifts (45#)
4. 10 overhead squats (45#)
5. 10 ring dips
6. 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