30 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Saturday 110528
21-15-9 reps for time of:
50 pound KB Swing
Box jump
Time: 8 minutes
Sourland Hike with Max: 40 minutes
Monday, May 30, 2011
Sunday, May 29, 2011
CrossFit Sunday 110529
29 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up, Ring Dip
Sunday 110529
Three rounds, 9-7- and 5 reps, for time of:
Pull Up
Ring Dip
45 pound Squat snatch
Time: 12 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up, Ring Dip
Sunday 110529
Three rounds, 9-7- and 5 reps, for time of:
Pull Up
Ring Dip
45 pound Squat snatch
Time: 12 minutes
Saturday, May 28, 2011
CrossFit Friday 110527
28 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Friday 110527
For time:
Run 1000 meters
30 Handstand push-ups
50 KB swings (50#)
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Friday 110527
For time:
Run 1000 meters
30 Handstand push-ups
50 KB swings (50#)
Time: 14 minutes
Friday, May 27, 2011
Deadlift
27 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Linear Periodization Week 8
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 235,255; 2x3x265
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Linear Periodization Week 8
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 235,255; 2x3x265
Time: 19 minutes
CrossFit Wednesday 110525
26 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Wednesday 110525
6 rounds for time of:
5 Chest to bar pull-ups
10 second L-sit hold
30 Jump Rope
Time: 11 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Wednesday 110525
6 rounds for time of:
5 Chest to bar pull-ups
10 second L-sit hold
30 Jump Rope
Time: 11 minutes
Tuesday, May 24, 2011
Double Unders
24 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc), Push Up
5 rounds for time of:
2 minutes Double Under practice
1 minute max Push Ups (23,17,17,15,18)
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc), Push Up
5 rounds for time of:
2 minutes Double Under practice
1 minute max Push Ups (23,17,17,15,18)
Time: 15 minutes
Monday, May 23, 2011
Sunday, May 22, 2011
CrossFit Thursday 110519 & Saturday 110521
22 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Thursday 110519
Weighted pull-ups 2-2-2-2-2-2-2 reps
20,25,30,35,40,45,50#
Time: 24 minutes
Saturday 110521
Run 1 mile
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Thursday 110519
Weighted pull-ups 2-2-2-2-2-2-2 reps
20,25,30,35,40,45,50#
Time: 24 minutes
Saturday 110521
Run 1 mile
Time: 10 minutes
CrossFit Friday 110520
21 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Friday 110520
Five rounds for time of:
20 Squats
10 Dips
Time: 10 minutes
Heavy Bag: 3 x 2 minute rds
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Friday 110520
Five rounds for time of:
20 Squats
10 Dips
Time: 10 minutes
Heavy Bag: 3 x 2 minute rds
Friday, May 20, 2011
Deadlift & MMA
20 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Linear Periodization Week 7
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 235; 2x5x255
Time: 18 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Linear Periodization Week 7
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 235; 2x5x255
Time: 18 minutes
Wednesday, May 18, 2011
CrossFit Monday 110516
18 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Pull Up
Monday 110516
Complete as many rounds as possible in five minutes of:
40 pound KB Swing, 3 reps per hand
40 pound KB Push press, 7 reps per hand
Rounds: 6
Time: 5 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3 x 3 Pull Up
Monday 110516
Complete as many rounds as possible in five minutes of:
40 pound KB Swing, 3 reps per hand
40 pound KB Push press, 7 reps per hand
Rounds: 6
Time: 5 minutes
Tuesday, May 17, 2011
CrossFit Sunday 110515
17 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Sunday 110515
Three rounds for time of:
95 pound Front squat, 15 reps
Kick to Handstand, 20 reps
25 Ab Mat sit-ups
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Sunday 110515
Three rounds for time of:
95 pound Front squat, 15 reps
Kick to Handstand, 20 reps
25 Ab Mat sit-ups
Time: 20 minutes
Saturday, May 14, 2011
CrossFit Thursday 110512
14 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Thursday 110512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Pull-ups
7 Dips
Rounds: 4
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Thursday 110512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Pull-ups
7 Dips
Rounds: 4
Time: 20 minutes
Friday, May 13, 2011
Deadlift
13 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 6
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 225; 3x5x240
Time: 25 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 6
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 225; 3x5x240
Time: 25 minutes
CrossFit Wednesday 110511
12 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Wednesday 110511
as many rounds as possible in 20 minutes of:
45 pound Overhead squat, 5 reps
10 Knees to Elbow
45 pound Hang squat clean, 15 reps
40 Jump Rope
Rounds: 3 + 5 OHS + 10 K-E
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Wednesday 110511
as many rounds as possible in 20 minutes of:
45 pound Overhead squat, 5 reps
10 Knees to Elbow
45 pound Hang squat clean, 15 reps
40 Jump Rope
Rounds: 3 + 5 OHS + 10 K-E
Time: 20 minutes
Tuesday, May 10, 2011
CrossFit Monday 110509
10 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Monday 110509
Complete as many rounds as possible in 15 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 50#
Rounds: 5 + 5 Pull Ups
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Monday 110509
Complete as many rounds as possible in 15 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 50#
Rounds: 5 + 5 Pull Ups
Time: 15 minutes
Monday, May 9, 2011
Sunday, May 8, 2011
CrossFit Sunday 110508
8 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Sunday 110508
Five rounds for time of:
45 pound Thruster, 10 reps
10 Bar-facing burpees
Time: 16 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Sunday 110508
Five rounds for time of:
45 pound Thruster, 10 reps
10 Bar-facing burpees
Time: 16 minutes
Saturday, May 7, 2011
CrossFit Saturday 110507
7 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Saturday 110507
21-15-9 reps for time of:
24" Box jump
65 pound Power snatch
Chest to bar Pull-up
Time: 19 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Saturday 110507
21-15-9 reps for time of:
24" Box jump
65 pound Power snatch
Chest to bar Pull-up
Time: 19 minutes
Friday, May 6, 2011
Deadlift
6 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 5
Deadlift 5 x 135; 3 x 155; 2 x 185; 1 x 205; 3x5x225
Time: 17 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Linear Periodization Week 5
Deadlift 5 x 135; 3 x 155; 2 x 185; 1 x 205; 3x5x225
Time: 17 minutes
Wednesday, May 4, 2011
CrossFit Wednesday 110504
4 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Wednesday 110504
Front Squat 5-5-5-5-5 reps
45,65,85,105,125,145
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Wednesday 110504
Front Squat 5-5-5-5-5 reps
45,65,85,105,125,145
Time: 14 minutes
Tuesday, May 3, 2011
CrossFit Tuesday 110503
3 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Tuesday 110503
Three rounds, 21-15- and 9 reps, for time of:
45 pound Overhead squats
Burpees
Time: 14 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Tuesday 110503
Three rounds, 21-15- and 9 reps, for time of:
45 pound Overhead squats
Burpees
Time: 14 minutes
Sunday, May 1, 2011
CrossFit Sunday 110501
1 May 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Sunday 110501
Five rounds for time of:
5 Ring rows
155 pound Bench press, 5 reps
135 pound Back squat, 5 reps
Time: 24 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Sunday 110501
Five rounds for time of:
5 Ring rows
155 pound Bench press, 5 reps
135 pound Back squat, 5 reps
Time: 24 minutes
Subscribe to:
Posts (Atom)
