28 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 5
Deadlift 5 x 115; 3 x 165; 2 x 185; 1 x 205; 3x5x220
Single Arm Row 3x10x40
Ab Mat Sit Up 5 x 20
Time: 34 minutes
Monday 110228
Hang power snatch 3-3-3-3-3 reps
45,55,65,75,85,95
Time: 12 minutes
Monday, February 28, 2011
Sunday, February 27, 2011
Crossfit Saturday 110226
27 Feb 2011
Warm Up:
3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Saturday 110226
21-15-9 reps of:
65 pound Sumo deadlift high-pull
65 pound Overhead squat
Time: 14 minutes
Warm Up:
3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Saturday 110226
21-15-9 reps of:
65 pound Sumo deadlift high-pull
65 pound Overhead squat
Time: 14 minutes
Friday, February 25, 2011
Squat & Press
25 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up
Linear Periodization Week 5
Squat 5 x 45; 3 x 95; 2 x 115; 1 x 135; 3x6x150
Press 3 x 95; 3x5x100
Ab Mat Sit Up 2x20x20#
Time: 29 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up
Linear Periodization Week 5
Squat 5 x 45; 3 x 95; 2 x 115; 1 x 135; 3x6x150
Press 3 x 95; 3x5x100
Ab Mat Sit Up 2x20x20#
Time: 29 minutes
Thursday, February 24, 2011
Crossfit Thursday 110224
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 KB Snatch per hand 25-30-35#
Thursday 110224
For time:
Bike 3 minutes
40 pound Kettlebell snatch, 25 reps, each arm
Bike 2 minutes
40 pound Kettlebell snatch, 17 reps, each arm
Bike 1 minute
40 pound Kettlebell snatch, 10 reps, each arm
Time: 16 minutes
Tuesday, February 22, 2011
Deadlift & Crossfit Monday 110221
22 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3-2-1 Chin up
Linear Periodization Week 4
Deadlift 5 x 115; 3 x 155; 1 x 185; 3x5x210
Single Arm Row 3x10x40
Ab Mat Sit Up 5 x 20
Time: 26 minutes
Monday 110221
"Cindy"
Complete as many rounds in 10 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
9 Rounds
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3-2-1 Chin up
Linear Periodization Week 4
Deadlift 5 x 115; 3 x 155; 1 x 185; 3x5x210
Single Arm Row 3x10x40
Ab Mat Sit Up 5 x 20
Time: 26 minutes
Monday 110221
"Cindy"
Complete as many rounds in 10 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
9 Rounds
Time: 10 minutes
Monday, February 21, 2011
Press & Crossfit Sunday 110220
21 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 4
Press 5 x 45; 3 x 65; 1 x 85; 3x6x95
Time: 11 minutes
Sunday 110220
Three rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 4
Press 5 x 45; 3 x 65; 1 x 85; 3x6x95
Time: 11 minutes
Sunday 110220
Three rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Time: 20 minutes
Sunday, February 20, 2011
Squat & Crossfit Friday 110218
20 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 4
Squat 5 x 45; 3 x 95; 2 x 115; 1 x 135; 3x8x140
Good Morning 2x15x45#
Ab Mat Sit Up 2x20x20#
Time: 27 minutes
Friday 110218
"Kelly"
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
Time: 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 4
Squat 5 x 45; 3 x 95; 2 x 115; 1 x 135; 3x8x140
Good Morning 2x15x45#
Ab Mat Sit Up 2x20x20#
Time: 27 minutes
Friday 110218
"Kelly"
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
Time: 17 minutes
Friday, February 18, 2011
Crossfit Wednesday 110216 & Thursday 110217
18 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up
Wednesday 110216
"Helen"
Three rounds for time of:
Run 400 meters
50# Kettlebell swing, 21 reps
12 Pull-ups
Time: 19 minutes
Thursday 110217
"Annie"
100-80-60-40-20 reps rounds of Jump Rope
50-40-30-20 and 10 rep rounds of Sit-ups
Time: 11 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up
Wednesday 110216
"Helen"
Three rounds for time of:
Run 400 meters
50# Kettlebell swing, 21 reps
12 Pull-ups
Time: 19 minutes
Thursday 110217
"Annie"
100-80-60-40-20 reps rounds of Jump Rope
50-40-30-20 and 10 rep rounds of Sit-ups
Time: 11 minutes
Wednesday, February 16, 2011
Deadlift & MMA
16 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 3
Deadlift 5 x 135; 3 x 165; 1 x 185; 2x8x195
Single Arm Row 3x10x40
Ab Mat Sit Up 5 x 20
Time: 25 minutes
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 3
Deadlift 5 x 135; 3 x 165; 1 x 185; 2x8x195
Single Arm Row 3x10x40
Ab Mat Sit Up 5 x 20
Time: 25 minutes
MMA
Monday, February 14, 2011
Crossfit Monday 110214 & MMA
14 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Monday 110214
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Per hand: 25,30,35,40,45
Time: 20 minutes
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Monday 110214
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Per hand: 25,30,35,40,45
Time: 20 minutes
MMA
Sunday, February 13, 2011
Press & Crossfit Sunday 110213
13 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 3
Press 5 x 45; 3 x 65; 1 x 85; 3x8x90
Time: 11 minutes
Sunday 110213
Clean and Jerk 1-1-1-1-1-1-1 reps
95,105,115,125,135, failed 145 (Power Clean), failed 155
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 3
Press 5 x 45; 3 x 65; 1 x 85; 3x8x90
Time: 11 minutes
Sunday 110213
Clean and Jerk 1-1-1-1-1-1-1 reps
95,105,115,125,135, failed 145 (Power Clean), failed 155
Time: 15 minutes
Saturday, February 12, 2011
Squat & Crossfit Saturday 110212
12 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3-2-1 Chin up
Linear Periodization Week 3
Squat 5 x 45; 3 x 95; 1 x 115; 3x10x130
Ab Mat Sit Up 2x20x15#
Good Morning 2x15x45#
Time: 27 minutes
Saturday 110212
Complete as many rounds as possible in 10 minutes of:
7 Chest to bar pull-ups
15 second L-sit holds
Rounds: 5
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3-2-1 Chin up
Linear Periodization Week 3
Squat 5 x 45; 3 x 95; 1 x 115; 3x10x130
Ab Mat Sit Up 2x20x15#
Good Morning 2x15x45#
Time: 27 minutes
Saturday 110212
Complete as many rounds as possible in 10 minutes of:
7 Chest to bar pull-ups
15 second L-sit holds
Rounds: 5
Time: 10 minutes
Thursday, February 10, 2011
Deadlift & Crossfit Thursday 110210
10 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 2
Deadlift 3 x 115,145; 3x10x165
Ab Mat Sit Up 5 x 20
Time: 17 minutes
Thursday 110210
"Wittman"
max rounds in 20 minutes of:
50# Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
Box jumps, 15 reps
Rounds: 3 + 15 kb swings
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 2
Deadlift 3 x 115,145; 3x10x165
Ab Mat Sit Up 5 x 20
Time: 17 minutes
Thursday 110210
"Wittman"
max rounds in 20 minutes of:
50# Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
Box jumps, 15 reps
Rounds: 3 + 15 kb swings
Time: 20 minutes
Wednesday, February 9, 2011
Crossfit Tuesday 110208 & MMA
9 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Tuesday 110208
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 Knees to Elbows
20 pound Medicine ball cleans, 15 reps
4 rds + 5 HSPU and 10 K2E
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Tuesday 110208
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 Knees to Elbows
20 pound Medicine ball cleans, 15 reps
4 rds + 5 HSPU and 10 K2E
MMA
Sunday, February 6, 2011
Press & Crossfit Sunday 110206
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Linear Periodization Week 2
Press 5 x 45,65; 3x10x80
Time: 12 minutes
Sunday 110206
For time:
80 Wall ball shots (20#)
Time: 7 minutes
Saturday, February 5, 2011
Squat & Crossfit Saturday 110205
5 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3-2-1 Chin up
Linear Periodization Week 2
Squat 5 x 45,95; 3x12x120
Good Morning 2x15x45
Weighted Ab Mat Sit Up 2x20x15
Time: 23 minutes
Saturday 110205
For time:
50 Burpee pull-ups
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3-2-1 Chin up
Linear Periodization Week 2
Squat 5 x 45,95; 3x12x120
Good Morning 2x15x45
Weighted Ab Mat Sit Up 2x20x15
Time: 23 minutes
Saturday 110205
For time:
50 Burpee pull-ups
Time: 20 minutes
Friday, February 4, 2011
Crossfit Friday 110204 & MMA
4 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Friday 110204
Snatch Balance 3-3-3-3-3 reps
45,55,65,75,85
Time: 15 minutes
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Friday 110204
Snatch Balance 3-3-3-3-3 reps
45,55,65,75,85
Time: 15 minutes
MMA
Thursday, February 3, 2011
Crossfit Wednesday 110202
3 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Wednesday 110202
Overhead Squat 1-1-1-1-1-1-1 reps
45,55,65,75,85,90,95
Linear Periodization Week 1
Deadlift 3x12x150
Ab Mat Sit up 5 x 20
1 Arm DB Row 3x10x35
Time: 26 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 5 Chin up
Wednesday 110202
Overhead Squat 1-1-1-1-1-1-1 reps
45,55,65,75,85,90,95
Linear Periodization Week 1
Deadlift 3x12x150
Ab Mat Sit up 5 x 20
1 Arm DB Row 3x10x35
Time: 26 minutes
Tuesday, February 1, 2011
Crossfit Tuesday 110201
1 Feb 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 1
Press 3x12x70
Time: 7 minutes
Tuesday 110201
For time:
85# Thruster, 7 reps / 35# weighted Pull-up, 7 reps
65# Thruster, 9 reps / 20# weighted Pull-up, 9 reps
45# Thruster, 15 reps / 15 Pull-ups
Time: 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 1
Press 3x12x70
Time: 7 minutes
Tuesday 110201
For time:
85# Thruster, 7 reps / 35# weighted Pull-up, 7 reps
65# Thruster, 9 reps / 20# weighted Pull-up, 9 reps
45# Thruster, 15 reps / 15 Pull-ups
Time: 17 minutes
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