The WOD: 5 Rounds for time
10 Thrusters (95/65#)
10 Sumo Dead lift High Pull (95/65#)
Ready Go
Times: Cheri 12:51
Me 9:19 New PR. Old PR 11:15
6 of Diamonds (Tuesday 30)
I had a hard time deciding what to do, so I took a card from the deck.
Ready Go
My MOJO MIA (Monday 29)
I am having a time getting back in the mix. I was Ill on Friday and don't want do get back at it. Three days off I fell like a slug. Let me give this a try see if I can find my MOJO.
The WOD 4 rounds for time
25 Double Under
25 Push-ups
25 Squats
25 Knees to elbows (K2E)
Ready GO
Times
A: 29:06
C: 29:26
Me: 15:50 New PR Old PR 16:21 I guess I found my MOJO. I still don't fell 100%.
Down Hard (Saturday 27)
I have been out for the count not felling well. So another day off and try to hit again on Sunday. Maybe.
Merry Christmas (Thursday 25)
Merry Christmas
No work today going to relax and enjoy the holiday with the family.
No work today going to relax and enjoy the holiday with the family.
Christmas Eve (Wednesday 24)
I was going to take to day off but my wife got motivated and knocked this work out this morning. Now I am obligated to do it.
The WOD: Complete reps for time
The WOD: Complete reps for time
21, 15, 15, 9.
Uneven Push-ups example above (21 reps L side 21 reps R side Same on the 15's & 9 reps)
Pull-ups
Burpees
Ready Go
Time Cheri: 25:09
Me 13:26 and it hurt me
I am lazy (Tuesday 23)
Ok no rest day today I fell like a couch potato. I did so terrible on the front squat it is on the wod again today.
The WOD: 7 rounds for time
10 Front squats (125 /0 rounds/65#)
115 /3 rounds
95 / 4 rounds
05 Hand stand push-ups (parallette)
10 Med ball cleans (20#)
05 burpees
Ready Go
I should have stayed on the couch. As you can see I had to drop my weight because my wrist was hurting. Again no flexibility. I got smoked on the time as well
MY time 30:17 Change in red above
Cheri 24:19 as Rx'd
Derek 20:19 65# squat as Rx'd
Make up (Monday 22)
I have to make up for saturday. So 5 k row again
The WOD
The WOD
5 K Row
Ready Go
Time 18:31
Front Squats (Sunday 21)
I haven't see this in a while. Font Squats oh joy.
The WOD:No time go heavy
Front squats 5, 5, 5, 5, 5
Ready Go
Cheri: 65, 85, 95, 105, 105
Derek 65, 85, 95,105, 125
Me 115, 155, 185 bust, 175 bust, 155. My flexibility blows this is my new Nemesis.
5 K Row (Saturday 20)
I am still experiencing mussel soreness so no lifting for me today
The WOD:
Row 5 KM for time
Ready GO
MAKE UP Monday Time 18:31
Skills day (Friday 19)
Rest day is a great day to work on skills. I still have yet to master the 9 basic CrossFit lifts. They are
(1) squat
(2) front squat
(3) over head squat
(4) sumo dead lift high pull
(5) dead lift
(6) clean
(7) press
(8) push press
(9) push jerk
Once you have a good grasp on those movements you will see huge gains on your personal records (PR).
So grab your PVC and get to it.
SUMO (Thursday 18)
SUMO Dead Lift one of the more functional CrossFit exercises. This is a movement that may have to be done in every day life.
The WOD
Complete for time
Reps 10,8,6,6,8,10
Sumo Dead lift High Pull (SDHP) 95#
Ring Push-ups
Clapping Push-ups
Vertical Jumps (Jump as high as possible with the required reps on both the right and left side. Yes the total rep count is double)
Ready GO
Time: 14:09
Freddy's Revenge (Wednesday 17)
I pulled this one off of the CrossFit Journal. It looks brutal.
This is Freddy I don't know the guy but I am sure after I do this WOD I wont like him.
The WOD: 5 rounds for time
5 Over head press (Press, Push press, Push Jerk. How ever you can get it up)
1o Burpees
Ready GO
Time: 11:28 and yes Freddy's WOD sucks I was 5 seconds slower
Dead Lifts (Tuesday 16)
I programed this one for the class on yesterday the guys gave it 100%. The weight for them was restricted due to age. Great work. I was so motivated I am going to knock out the same WOD today.
The WOD: Three rounds for time of
50 reps, 24" Box jump
21 reps, 185 pound Deadlift
30 Pull-ups
TIMES: C: 29:37 (115# Dead Lift)
A: 30:48 (135# Dead Lift)
The WOD: Three rounds for time of
50 reps, 24" Box jump
21 reps, 185 pound Deadlift
30 Pull-ups
TIMES: C: 29:37 (115# Dead Lift)
A: 30:48 (135# Dead Lift)
Derek: 29:53 (135# Dead Lift)
Me: 21:27 as RX
Back Squats (Sunday 14)
Heavy day, got to do it. I am going to work heavy lifts in more often. Maybe my next CF Total performance will not be so bad.
The WOD:
Back Squat
5-5-5-5
Ready Go
225, 255, 275, 275. I did not have a spotter so I went back to the rack on the last few reps.
Chipper ROW 30 Min: 7511 Meters.
Peggy (Saturday 13)
One of the local Crossfit members keeps asking to work abs. So I have created this WOD every one will do on tuesday. As always I will not program a workout for anyone that I havent done my self. So here goes
THE WOD: 10 Rounds thats correct 10 RNDs
WHAT ABOUT ABS
THE WOD: 10 Rounds thats correct 10 RNDs
10 Knees to elbows (K2E)
10 Steps Over head waking lunge (25% Body Weight)
10 Med ball Russian twist (15# Med Ball)
10 Box Jumps
Ready GO
Times: Me 23:05/ 20# Med Ball
Cheri 23:13 as RX
Log Book WOD (Friday 12)
This looks like a good one programed by my good Friend Rex. I have never done this Inverted Burpee, if it is as enjoyable as regular burpees it should be fun.
click on image to make larger
Above is an illustration of this inverted burpee this promises to be comical.
Rex-17:34 Rx
The WOD
5 rounds for time:
50 single unders
12 OHS (95#)
6 L pull-ups
3 inverted burpees
5 rounds for time:
50 single unders
12 OHS (95#)
6 L pull-ups
3 inverted burpees
Times to beat:
Blue Thalken-22:48 (sub 135# PP for OHS)
Bootcamp-19:37 RxRex-17:34 Rx
MY Time: 11:15. AS RX'd. SMOKED IT
Row your boat (Wednesday 10)
Ok this one is a repeat of a workout I did in October, it is the first posting in October my time was 26:37.
My excuse was I had no C-2 rower available. This time I have no excuses.
The WOD: Complete for time
Row 1000 Meters
25 K2E (knees to elbows)
Row 750 Meters
25 Pull-ups
Row 500 Meters
25 K2E
Row 250 Meters
25 Pull-ups
Ready GO
TIME: NEW PR 16:48 Crushed the old one.
Main Page WOD (Tuesday 09)
I am going to use the main page WOD because I enjoy the Double Under (NOT). You can reference Fridays post for some Double Under tutorial.
The WOD: Complete Reps for time
50, 40, 30, 20, 10.
Double Unders
Sit-ups
Ready GO
Time: 7:30
BLA (Monday 08)
Monday Mornings SUCK
The WOD: complete for time. Each
Round timed separate.
Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups
Rest 2 minutes between each round.
Ready GO
Times: Cheri: RND1 6:29, RND2 6:17, RND3 4:54.
Steve: RND1 5:07, RND2 4:46, RND3 3:28.
Rest Day NOT (Sunday 07)
Today should be a rest day. After my stellar performance I believe it is a lift day.
Dead Lift
The WOD: Dead Lift
3-3-3-3-3
Ready GO
Much better 275, 305, 315, 345, 385 all good lifts.
I threw 405 for 1 rep just because. Good lift. I guess I had a bad day yesterday.
CrossFit Total (Saturday 06)
It been a while since I have done this. Working in heavy days are very important.
The WOD CF Total: No Time restraints
1 REP MAX Back Squat
1 REP MAX Shoulder Press
1 REP MAX Dead lift
READY GO
As stated above heavy days are important. If you brows my blog history I haven't done any in months. Well below is the result of that.
Squat Old PR in Aug a weak 285. New PR an even weaker 295.
Press Old PR 205 in AUG. No improvement 205 once again
Dead lift Old PR 415 in AUG. I did very poorly 385.
Jump (Friday 05)
Jumping rope can be on of the most frustrating exercises. The only way to improve at it is to do it. The clip below may help with mastering this technique
The WOD: 4 rounds for time
25 double unders (NO SINGLE UNDERS ALLOWED)
25 Push-ups
25 Squats
25 Knees to elbows
Ready Go
Time: New PR 16:21 Old PR 17:48
Couplet times 2 (Thursday 04)
I cant wait to try out my new med balls. I am including some thruster tutorial for some of newer crossfit junkies working out at Boyce's. This is going to be their WOD as well.
The WOD: 5 rounds for time
10 Thrusters (95/65#)
10 Wall Ball shots 10 ft (20/15#)
10 Kettle bell swings (50/30#)
10 Vertical leaps
Ready GO
Times: Me 14:32 as RX'd
Cheri 13:01 Scaled to 45# thruster, 25# KB.
Fatty (Tuesday 02)
Fat Boy
The WOD:
Run 5 Kilometers Fatty
Ready Go
Time: 27:30. I hate running in the cold 30 degrees Fahrenheit.
Grace (Monday 01)
This is not going to be fun.
WOD: Grace 30 Reps for time.
A little motivation below.
WOD: Grace 30 Reps for time.
135# Clean and Jerk (Scale the weight from 65 to 95# to gage ability level as needed)
Ready Go
Time: 4:33 Very slow form and intensity are inversely proportionate. I was concentrating on form.
To make up the intensity I rowed 5,100 meters in 20 min
Working the Core (Sunday)
Mixing it up.
The WOD: Reps 21, 15, 09
Over Head Squat (95#)
Ring Pull-ups
Thruster (95#)
1 Arm Snatch 21 reps left, 21 reps right (35#)
Ready Go
Time: 23:57 I thought it would never end.
The Day After (Friday)
Work my turkey belly.
The WOD: 5 RND's
10 Push Press (115/55#)
10 Burpee
10/10 Weighted Lunge (35/20#)
Ready Go
My time: 13:18
Cheri: 13:59
Cool Down: Row 10 Min
Traveling Again (Wednesday)
Going to the in laws for Thanks Giving. Here is a little pre-turkey day workout.
The WOD: 4 rounds for time
25 Knees to elbows
25 Box Jumps
25 Squats
Ready Go
Steve: 16:15
Cheri:17:51
Flip flop (Thursday or Wednesday??)
I am going to post the work out I actually did yesterday and do yesterdays post today. I worked out with my wife at Boyce martial arts. He is running the local crossfit affiliate. So this is what the instructor Paul had on the board.
The WOD: Eight 1 Minute rounds clock dose not stop.
Row
Sumo Dead lift High Pull (65/55#)
Med ball sit-ups (8#)
Ring pull-ups
Box Jumps
Ready Go
My Rep count.
RND 1: 275 M/21/18/12/15
RND2: 169 M/20/22/9/15
RND3: 205 M/18/22/9/15
RND4: 149 M/16/22/10/16
RND5: 136 M/13/23/10/12
RND6: 161 M/16/21/8/11
RND7: 162 M/14/22/9/15
RND8: 170 M 13/25/11/15
PASS OUT
I am back (Monday)
Back at my gym.
The WOD: 5 rounds for time
10 Sumo Dead lift High Pull (SDHP) 95/65#
200 Meter row or Sprint for those who dont have a rower.
10 Overhead squats 95/65#
10 burpees
Ready GO
My time: 16:59
My Legs (Sunday)
My Legs are hurting. I am going to take a rest day to watch some football, and start fresh on Monday.
Still Perfect.
Lunge's (Saturday)
My legs are going to hurt tomorrow.
The WOD: complete for time
400 Meters walking lunge.
Ready Go
Steve: 12:47
Dave: 13:29
Bill: ??:?? completed
Met-Con (Friday)
Oh yea Metabolic conditioning.
This chart explains the three zones your body responds to.
The first Zone is in blue is showing the average person can out put at 100% capacity for only about 10 seconds before they would need to rest. The second in red is the the place we want to be to get the best results from training. Glyolytic, 75% capacity for about 2 Min. The final line in Green is the Oxidative or aerobic zone. This is the zone we are trying not to slip in to during the WODs. (exception would be the 5k run).
The WOD: AMRAP in 20 Min
25 Box jumps
25 Jumping Pull-ups
15 Ring dips
50 meter sprint
Steve: 5 rounds complete + 20 box jumps (finished the 6th round)
Will: 4 rounds complete + box jumps, sprint, jumping pull-ups, 10 dips ( finshed 5th round)
Dave 4 rounds complete ( finished 5th round)
Bill 3 rounds complete + box jumps + jumping pull-ups (finished 4th round)
Axe Men (Wednesday)
5 Rounds for time
10 Kettle bell swings (50/35#)
10 Burpee pull-ups
10 Plyo push-ups
My Time: 13:10
Dave: 14:33
Bill: 19:12
Back in the mix (Tuesday)
Ok, time to get back to the programing. One of my favorites Turkish Get ups.
The WOD AMRAP in 20 Min.
10/ 5 right 5 left Turkish get ups (35/25#)
Walking Lunge (25 Meters)
15 Ring Push-ups
10 Vertical Jumps
My rounds: 5 complete + 7 Turkish get ups with 40# I finished the 6th round
Bill 3 rounds complete + ???? He finished the 4th round
Dave 3 rounds complete + ???? He finished the 4th round
Pause Again
Oh my aching legs (Wednesday)
My legs are extremely sore from the Chelsea WOD. I believe a 5 K at a moderate pace should work that out.
The WOD:
5KM Run
Ready Go
Happy Veterans Day (Tuesday)
Its Veterans day. One of the hero workouts is in orderThe WOD: JT. Complete Reps for time.
21, 15, 9
Hand Stand Push-ups
Ring Dips
Push-ups
Ready Go
My time: 11:00
Brett: 15:00
Chelsea-ish (Monday)
I just remembered how much I dislike this one. I had some people new to crossfit conduct this as we all know every thing is scalable, so they did the Chelsea workout but just for 20 min. I pushed thru the entire 30 min and threw up a little in my mouth.
The WOD: Complete each round in one minute for 30 Min
The WOD: Complete each round in one minute for 30 Min5 Pull-ups
10 Push-ups
15 Squats
Ready Go
My rounds 30 complete
Brett 21 rounds
Found the Net (Sunday)
Ok I have found an Internet connection and a gym. what a bonus.
The WOD: 5 rounds for time
10 Sumo Dead Lift (SDHP) 95#
15 Burpee pull-ups
20 Squats
Ready Go
My time: 15:11
Brett: 15:33 (65# SDHP)
Pause
Apology's,
Two a day (Friday)
Well I was such a slacker. I will do yesterdays workout this morning, and another WOD some time in the PM.
AM
Diane
21 - 15- 9 reps for time
225# Dead lift
Hand Stand Push-ups
Ready Go
My time: 6:32
ALT WOD Cheri had to be different
21-15-15
OHS 10# bar (New exercise for her)
Box jumps
Time 6:03
PM
As Many Rounds as Possible in 10 min
Row 250 meters
15 Box Jumps
20 Kettle bell swings 45/25#
Ready Go
Rounds Complete: 3 + 250 row, 5 box jumps
4 rounds complete in 11:33
Subscribe to:
Posts (Atom)
