31 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 11
Squat 5 x 45,95; 3 x 115; 2 x 135; 1 x 155,175; 1x3x190
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115,125,130,130
Ab Mat Sit Up 2x20x25
Time: 33 minutes
Thursday, March 31, 2011
Wednesday, March 30, 2011
Crossfit Wednesday 110330
30 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 Rounds: 3 x Deadlift (135#)/Push-ups/Box Jumps
Wednesday 110330
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Rounds: 5 + 5 Deadlifts
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 Rounds: 3 x Deadlift (135#)/Push-ups/Box Jumps
Wednesday 110330
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Rounds: 5 + 5 Deadlifts
Time: 15 minutes
Tuesday, March 29, 2011
Deadlift
29 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
Linear Periodization Week 10
Deadlift 5 x 135; 3 x 155; 2 x 185; 1 x 205,225,255,265,280,280
Time: 18 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
Linear Periodization Week 10
Deadlift 5 x 135; 3 x 155; 2 x 185; 1 x 205,225,255,265,280,280
Time: 18 minutes
Sunday, March 27, 2011
Squat & Press
27 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 10
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165,175; 1x3x185
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115; 2x3x125
Ab Mat Sit Up 2x20x25
Time: 38 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 10
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165,175; 1x3x185
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115; 2x3x125
Ab Mat Sit Up 2x20x25
Time: 38 minutes
Saturday, March 26, 2011
Bike / Clean & Press
26 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 KB Clean and Press (25,30,35#)
3 Rounds for time of:
2 minute Bike
10 KB Clean and Press each hand (40#)
Time: 11 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 KB Clean and Press (25,30,35#)
3 Rounds for time of:
2 minute Bike
10 KB Clean and Press each hand (40#)
Time: 11 minutes
Friday, March 25, 2011
Deadlift
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Chin Up
Linear Periodization Week 9
Deadlift 5 x 135; 3 x 185; 2 x 215; 1 x 245; 2x3x270
Knee to Elbow 3 x 10
Time: 26 minutes
Squat & Press
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 9
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165; 2x3x180
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115; 2x3x125
Ab Mat Sit Up 2x20x25
Time: 30 minutes
Tuesday, March 22, 2011
Crossfit Tuesday 110322
22 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push Up, Overhead Squat (pvc)
3-2-1 Chin Up
Tuesday 110322
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 40#
40 Pull-ups
30 Handstand push-ups
Time: 32 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push Up, Overhead Squat (pvc)
3-2-1 Chin Up
Tuesday 110322
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 40#
40 Pull-ups
30 Handstand push-ups
Time: 32 minutes
Sunday, March 20, 2011
Crossfit Sunday 110320
20 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push Up, Overhead Squat (pvc)
3-2-1 Chin Up
Sunday 110320
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push Up, Overhead Squat (pvc)
3-2-1 Chin Up
Sunday 110320
For time:
45 pound Front squat, 10 reps
5 Chin Ups
55 pound Front squat, 9 reps
5 Chin Ups
65 pound Front squat, 8 reps
5 Chin Ups
75 pound Front squat, 7 reps
5 Chin Ups
85 pound Front squat, 6 reps
5 Chin Ups
95 pound Front squat, 5 reps
5 Chin Ups
105 pound Front squat, 4 reps
5 Chin Ups
115 pound Front squat, 3 reps
5 Chin Ups
125 pound Front squat, 2 reps
5 Chin Ups
135 pound Front squat, 1 rep
5 Chin Ups
Time: 19 minutes
Deadlift
19 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
Overhead Squat (pvc)
Linear Periodization Week 8
Deadlift 5 x 135; 3 x 185; 2 x 215; 1 x 235; 2x3x260
Knee to Elbow 3 x 10
Time: 26 minutes
Warm Up: 3x10 trunk/arm/neck rotations
Overhead Squat (pvc)
Linear Periodization Week 8
Deadlift 5 x 135; 3 x 185; 2 x 215; 1 x 235; 2x3x260
Knee to Elbow 3 x 10
Time: 26 minutes
Friday, March 18, 2011
Chin Ups and stuff
18 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
Overhead Squat (pvc)
3 Rounds for Time:
10 Chin Ups
15 Push Ups
10 Knees to Elbows
Time: 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
Overhead Squat (pvc)
3 Rounds for Time:
10 Chin Ups
15 Push Ups
10 Knees to Elbows
Time: 17 minutes
Thursday, March 17, 2011
Squat & Press
17 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 8
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165; 3x3x175
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115; 3x3x120
Ab Mat Sit Up 2x20x25
Time: 45 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 8
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 165; 3x3x175
Press 5 x 65; 3 x 85; 2 x 105; 1 x 115; 3x3x120
Ab Mat Sit Up 2x20x25
Time: 45 minutes
Wednesday, March 16, 2011
Crossfit Wednesday 110316 & MMA
16 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin Up
Wednesday 110316
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#)
Rounds: 3
Time: 10 minutes
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin Up
Wednesday 110316
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#)
Rounds: 3
Time: 10 minutes
MMA
Monday, March 14, 2011
Crossfit Monday 110314 & MMA
14 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Monday 110314
Behind the neck Jerk 1-1-1-1-1-1-1
95,105,115,125,135,145,155
Time: 25 minutes
MMA
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Monday 110314
Behind the neck Jerk 1-1-1-1-1-1-1
95,105,115,125,135,145,155
Time: 25 minutes
MMA
Sunday, March 13, 2011
Crossfit Sunday 110313
13 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3-2-1 Chin up
Sunday 110313
Five rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3-2-1 Chin up
Sunday 110313
Five rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Time: 14 minutes
Saturday, March 12, 2011
Deadlift
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
Linear Periodization Week 7
Deadlift 5 x 135; 3 x 165; 2 x 195; 1 x 235; 2x5x250
Knee to Elbow 3 x 10
1 Arm DB Row 3x10x45
Time: 36 minutes
Friday, March 11, 2011
Squat & Press
11 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up
Linear Periodization Week 7
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 155; 2x5x165
Press 5 x 65; 3 x 85; 1 x 105; 3x5x115
Ab Mat Sit Up 2x20x25
Time: 39 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up
Linear Periodization Week 7
Squat 5 x 45,95; 3 x 115; 2 x 145; 1 x 155; 2x5x165
Press 5 x 65; 3 x 85; 1 x 105; 3x5x115
Ab Mat Sit Up 2x20x25
Time: 39 minutes
Sunday, March 6, 2011
Press & Deadlift
6 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up
Linear Periodization Week 6
Press 5 x 45; 3 x 65; 2 x 85; 1 x 105; 3x5x110
Deadlift 5 x 115; 3 x 165; 2 x 195; 1 x 215; 3x5x235
Ab Mat Sit Up 5 x 20
1 Arm KB Row 3x10x40
Time: 50 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
3 x 3 Chin up
Linear Periodization Week 6
Press 5 x 45; 3 x 65; 2 x 85; 1 x 105; 3x5x110
Deadlift 5 x 115; 3 x 165; 2 x 195; 1 x 215; 3x5x235
Ab Mat Sit Up 5 x 20
1 Arm KB Row 3x10x40
Time: 50 minutes
Thursday, March 3, 2011
Squat & Crossfit Wednesday 110302
3 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
5-3-2 Chin up
Linear Periodization Week 6
Squat 5 x 45,95; 3 x 115; 1 x 135; 3x5x155
Ab Mat Sit Up 2x20x20#
Time: 29 minutes
Wednesday 110302
Three rounds for time of:
Bike 2 minutes
45 pound Squat snatch, 15 reps
9 Handstand push-ups
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Push up, Overhead Squat (pvc)
5-3-2 Chin up
Linear Periodization Week 6
Squat 5 x 45,95; 3 x 115; 1 x 135; 3x5x155
Ab Mat Sit Up 2x20x20#
Time: 29 minutes
Wednesday 110302
Three rounds for time of:
Bike 2 minutes
45 pound Squat snatch, 15 reps
9 Handstand push-ups
Time: 19 minutes
Tuesday, March 1, 2011
Crossfit Tuesday 110301
1 Mar 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Push up, Overhead Squat (pvc)
3 x 3 Chin Up
Tuesday 110301
"McCluskey"
Three rounds of:
10 Burpee
10 Pull-ups
10 Dips
Run 400 meters
Time: 22 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 5 Push up, Overhead Squat (pvc)
3 x 3 Chin Up
Tuesday 110301
"McCluskey"
Three rounds of:
10 Burpee
10 Pull-ups
10 Dips
Run 400 meters
Time: 22 minutes
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