31 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
5-3-2 Burpee/Chin up
Linear Periodization Week 1
Squat 5 x 45,95; 3x15x110
Good Morning 3x15x45
Weighted Ab Mat Sit Up 2x20x10
Time: 30 minutes
Monday 110131
For time:
155 # Deadlift, 21 reps /2 minute Bike
225 pound Deadlift, 18 reps /2 minute Bike
225 pound Deadlift, 15 reps /2 minute Bike
225 pound Deadlift, 12 reps /2 minute Bike
Time: 19 minutes
Monday, January 31, 2011
Saturday, January 29, 2011
Crossfit Saturday 110129
29 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 1 Chin up
Saturday 110129
For time:
Box jump, 21 reps
Chin up, 21 reps
1.5 pood Kettlebell swing, 21 reps
21 Ab Mat sit-ups
40 pound dumbbell Hang power clean, 21 reps
2 minutes Bike
21 Back extensions
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 1 Chin up
Saturday 110129
For time:
Box jump, 21 reps
Chin up, 21 reps
1.5 pood Kettlebell swing, 21 reps
21 Ab Mat sit-ups
40 pound dumbbell Hang power clean, 21 reps
2 minutes Bike
21 Back extensions
Time: 15 minutes
Friday, January 28, 2011
Crossfit Friday 110128
28 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Friday 110128
Clean 3-3-3-3-3-3-3 reps
45,65,85,95,195,115,125
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Friday 110128
Clean 3-3-3-3-3-3-3 reps
45,65,85,95,195,115,125
Time: 20 minutes
Thursday, January 27, 2011
Crossfit Thursday 110127
27 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Push up, Burpees, Overhead Squat (pvc)
Thursday 110127
"Holbrook"
5 rounds, each for time of:
80# Thruster, 5 reps
7 Pull-ups
10 Lateral Hops over Bar
Time: 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Push up, Burpees, Overhead Squat (pvc)
Thursday 110127
"Holbrook"
5 rounds, each for time of:
80# Thruster, 5 reps
7 Pull-ups
10 Lateral Hops over Bar
Time: 17 minutes
Tuesday, January 25, 2011
Crossfit Monday 110124 - Tuesday 110125
25 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-7 Burpees
Monday 110124
Three rounds for time of:
Run 400 meters / Rest 1 minute
Time: 12 minutes
Tuesday 110125
Three rounds for time of:
12 Chin-ups/Dips
30 Squats
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-7 Burpees
Monday 110124
Three rounds for time of:
Run 400 meters / Rest 1 minute
Time: 12 minutes
Tuesday 110125
Three rounds for time of:
12 Chin-ups/Dips
30 Squats
Time: 15 minutes
Sunday, January 23, 2011
Crossfit Sunday 110123
23 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-5 Burpees
Sunday 110123
Three rounds for time of:
155# Deadlift, 10 reps
50 Jumping Jacks
Time: 8 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-5 Burpees
Sunday 110123
Three rounds for time of:
155# Deadlift, 10 reps
50 Jumping Jacks
Time: 8 minutes
Saturday, January 22, 2011
Crossfit Friday 110121
22 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-4 Burpees
Friday 110121
For time:
21 L-pull-ups /20 One legged squats, alternating legs
18 L-pull-ups /16 One legged squats, alternating legs
15 L-pull-ups /12 One legged squats, alternating legs
12 L-pull-ups /8 One legged squats, alternating legs
Time: 22 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-4 Burpees
Friday 110121
For time:
21 L-pull-ups /20 One legged squats, alternating legs
18 L-pull-ups /16 One legged squats, alternating legs
15 L-pull-ups /12 One legged squats, alternating legs
12 L-pull-ups /8 One legged squats, alternating legs
Time: 22 minutes
Friday, January 21, 2011
Crossfit Thursday 110120; 5-3-1 Day 3,4 Week3; MMA
21 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 7 Burpee/Chin up
Thursday 110120
Snatch 1-1-1-1-1-1-1 reps
45,50,55,60,65,70,75
5-3-1 Day 3,4 Week3
Deadlift 5 x 115,140,165; 3 x 185,205,220
Bench 5 x 115,125,135,155,170
Time: 45 minutes
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 7 Burpee/Chin up
Thursday 110120
Snatch 1-1-1-1-1-1-1 reps
45,50,55,60,65,70,75
5-3-1 Day 3,4 Week3
Deadlift 5 x 115,140,165; 3 x 185,205,220
Bench 5 x 115,125,135,155,170
Time: 45 minutes
MMA
Crossfit Wednesday 110119
20 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
4 x 5 Chin ups
Wednesday 110119
Three rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 35 pounds each
Time: 27 minutes
Warm Up: 3x10 trunk/arm/neck rotations
4 x 5 Chin ups
Wednesday 110119
Three rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 35 pounds each
Time: 27 minutes
Thursday, January 20, 2011
Tuesday, January 18, 2011
Burpee Swing
18 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc)
5-3-1 Day 2 Wk 3
Press 5 x 65,80,95,100; 3 x 110,125
MetCon
5 rounds for time of:
7 Burpee Chin-ups
7KB Swings (50#)
Time: 14 minutes
The metcon covers both yesterday's and today's burpees/chin-ups
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc)
5-3-1 Day 2 Wk 3
Press 5 x 65,80,95,100; 3 x 110,125
MetCon
5 rounds for time of:
7 Burpee Chin-ups
7KB Swings (50#)
Time: 14 minutes
The metcon covers both yesterday's and today's burpees/chin-ups
Sunday, January 16, 2011
Squat & Bench
16 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
7-5-4 Burpees/Chin ups
5-3-1 Day 4 Wk 2
Bench 5 x 115,135,145,155,165
5-3-1 Day 1 Wk 3
Squat 5 x 45,95; 3 x 115,135,155,165
Time: 23 minutes
Warm Up: 3x10 trunk/arm/neck rotations
7-5-4 Burpees/Chin ups
5-3-1 Day 4 Wk 2
Bench 5 x 115,135,145,155,165
5-3-1 Day 1 Wk 3
Squat 5 x 45,95; 3 x 115,135,155,165
Time: 23 minutes
Saturday, January 15, 2011
Crossfit Saturday 110115
15 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Burpees/Chin ups
5-3-1 Day 3 Wk 2
Deadlifts 5 x 115,135; 3 x 155,165,185,210
Saturday 110115
"Elizabeth"
21-15-9 reps of: Clean 95#/Dips
Time: 23 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Burpees/Chin ups
5-3-1 Day 3 Wk 2
Deadlifts 5 x 115,135; 3 x 155,165,185,210
Saturday 110115
"Elizabeth"
21-15-9 reps of: Clean 95#/Dips
Time: 23 minutes
Friday, January 14, 2011
Crossfit Thursday 110113
14 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
6-5-3 Burpees/Chin ups
5-3-1 Day 2 Wk 2
Press 5 x 55,75; 3 x 85,95,105,120
Thursday 110113
5 rounds for time of:
20 Ab Mat Sit Ups
5 Push Jerk 115#
Time: 9 minutes
Yesterday: 13 Burpees/Chin ups
Warm Up: 3x10 trunk/arm/neck rotations
6-5-3 Burpees/Chin ups
5-3-1 Day 2 Wk 2
Press 5 x 55,75; 3 x 85,95,105,120
Thursday 110113
5 rounds for time of:
20 Ab Mat Sit Ups
5 Push Jerk 115#
Time: 9 minutes
Yesterday: 13 Burpees/Chin ups
Wednesday, January 12, 2011
Crossfit Wednesday 110111 / MMA
12 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 4 Burpees/Chin ups
5-3-1 Day 1 Wk 2
Squat 5 x 95, 3 x 115,125,135,155
Wednesday 110111
max rounds in 15 minutes of:
25 Push Ups
Bike 2 minutes
Rds = 4
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 4 Burpees/Chin ups
5-3-1 Day 1 Wk 2
Squat 5 x 95, 3 x 115,125,135,155
Wednesday 110111
max rounds in 15 minutes of:
25 Push Ups
Bike 2 minutes
Rds = 4
MMA
Tuesday, January 11, 2011
Crossfit Sunday 110109, Tuesday 110111
11 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
5-4-2 Burpees
Sunday 110109
Weighted pull-ups 1-1-1-1-1-1-1 reps
25#,30#,35#,40#,50#,50#,50#
Time: 16 minutes
Tuesday 110111
Three rounds for time of:
12 Chin-ups/Dips
15 Thrusters, 25# kb
12 Handstand push-ups
95 pound Power clean, 15 reps
Time: 28 minutes
Warm Up: 3x10 trunk/arm/neck rotations
5-4-2 Burpees
Sunday 110109
Weighted pull-ups 1-1-1-1-1-1-1 reps
25#,30#,35#,40#,50#,50#,50#
Time: 16 minutes
Tuesday 110111
Three rounds for time of:
12 Chin-ups/Dips
15 Thrusters, 25# kb
12 Handstand push-ups
95 pound Power clean, 15 reps
Time: 28 minutes
Monday, January 10, 2011
Sunday, January 9, 2011
Crossfit Saturday 110108
9 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 3 Burpees/Chin ups
5-3-1 Day 4 Wk 1
Bench Press 5 x 115,135,145,155
Saturday 110108
Three rounds for time of:
5 Wall climbs
10 Knees to Elbows
10 Box jumps, 24" box
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 3 Burpees/Chin ups
5-3-1 Day 4 Wk 1
Bench Press 5 x 115,135,145,155
Saturday 110108
Three rounds for time of:
5 Wall climbs
10 Knees to Elbows
10 Box jumps, 24" box
Time: 20 minutes
Saturday, January 8, 2011
Crossfit Friday 110107
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
5-3-1 Day 2-3 Wk 1
Press 5 x 55,75,95,110
Deadlift 5 x 115,145,175,200
Friday 110107
"Rankel"
Complete as many rounds as possible in 20 minutes of:
165 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 40#
Bike 1 minute
8 Burpees part of the WOD
Friday, January 7, 2011
Crossfit Wednesday 110105
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
5-3-1 Day 1 Wk 1
Squat 5 x 95,115,135,145
Wednesday 110105
Fran: Three rounds, 21-15- and 9 reps, for time of:
65 pound Thruster
Pull-ups (1/2 band assisted)
Time: 15 minutes
7 Burpees
Yesterday: 6 Burpees/Chin ups
Tuesday, January 4, 2011
Crossfit Tuesday 110104
4 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Tuesday 110104
Front Squat 3 x 45,65,85,105,115,125,135
Time: 14 minutes
4 Burpees
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Tuesday 110104
Front Squat 3 x 45,65,85,105,115,125,135
Time: 14 minutes
4 Burpees
Monday, January 3, 2011
Crossfit Monday 110103
3 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Monday 110103
3 rounds for time of:
Bike 2 minutes
15 Overhead squats, 45#
7 Pull-ups
Time: 16 minutes
3 Burpees
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
Monday 110103
3 rounds for time of:
Bike 2 minutes
15 Overhead squats, 45#
7 Pull-ups
Time: 16 minutes
3 Burpees
Sunday, January 2, 2011
Crossfit - Jack
2 Jan 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 reps 95# Push press,
10 KB Swings, 35#
10 Box jumps, 24 inch box
Rds: 7
2 Burpees
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc)
3 x 10 Push Up
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 reps 95# Push press,
10 KB Swings, 35#
10 Box jumps, 24 inch box
Rds: 7
2 Burpees
Saturday, January 1, 2011
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