29 June 2011
MMA
Wednesday, June 29, 2011
Tuesday, June 28, 2011
CrossFit Endurance Week 4 Day 1&2
28 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
1 round for time of:
25 Pull Ups
50 Push Ups
75 Lunges
100 Sit Ups
Time: 19 minutes
Running
10 x 100m Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
1 round for time of:
25 Pull Ups
50 Push Ups
75 Lunges
100 Sit Ups
Time: 19 minutes
Running
10 x 100m Sprints, on the minute
Time: 10 minutes
Sunday, June 26, 2011
CrossFit Endurance Week 3 Day 5
26 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
10 Burpees
20 Sit Ups
Time: 15 minutes
Bike
Bike 8.5 miles, 40 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
10 Burpees
20 Sit Ups
Time: 15 minutes
Bike
Bike 8.5 miles, 40 minutes
Saturday, June 25, 2011
CrossFit Endurance Week 3 Day 4
25 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Running
20 x 100m Sprints, on the minute
(10 on the minute then 1 minute extra rest,
5 on the minute then 1 minute extra rest,
5 on the minute)
Time: 22 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Running
20 x 100m Sprints, on the minute
(10 on the minute then 1 minute extra rest,
5 on the minute then 1 minute extra rest,
5 on the minute)
Time: 22 minutes
Friday, June 24, 2011
CrossFit Endurance Week 3 Day 3
24 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
1 round for time of:
25 Pull Ups
50 Push Ups
75 Lunges
100 Sit Ups
Time: 20 minutes
1 minute Hollow Rock work
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
1 round for time of:
25 Pull Ups
50 Push Ups
75 Lunges
100 Sit Ups
Time: 20 minutes
1 minute Hollow Rock work
Wednesday, June 22, 2011
CrossFit Endurance Week 3 Day 1&2
22 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
As Many Rounds As Possible in 10 minutes of:
5 Pull Ups
5 Dips
15 Squats
20 Sit Ups
Rounds: 4
Time: 10 minutes
Running
20 x 50m Sprints, on the minute
Time: 20 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
As Many Rounds As Possible in 10 minutes of:
5 Pull Ups
5 Dips
15 Squats
20 Sit Ups
Rounds: 4
Time: 10 minutes
Running
20 x 50m Sprints, on the minute
Time: 20 minutes
Sunday, June 19, 2011
CrossFit Endurance Week 2 Day 5
19 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Bike
Bike 8.5 miles, 40 minutes
MetCon
5 rounds for time of:
5 Pull Ups
10 Push Ups
15 Lunges
20 Sit Ups
Time: 13 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Bike
Bike 8.5 miles, 40 minutes
MetCon
5 rounds for time of:
5 Pull Ups
10 Push Ups
15 Lunges
20 Sit Ups
Time: 13 minutes
Thursday, June 16, 2011
CrossFit Endurance Week 2 Day 3&4
16 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
4 rounds for time of:
5 Pull Ups
10 Burpees
20 Sit Ups
Time: 12 minutes
Running
15 x 100m Sprints, on the minute
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
4 rounds for time of:
5 Pull Ups
10 Burpees
20 Sit Ups
Time: 12 minutes
Running
15 x 100m Sprints, on the minute
Time: 15 minutes
Tuesday, June 14, 2011
CrossFit Endurance Week 2 Day 1&2
14 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
4 rounds for time of:
5 Pull Ups
15 Lunges
20 Sit Ups
Time: 9 minutes
Running
15 x 50m Sprints, on the minute
Time: 15 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
4 rounds for time of:
5 Pull Ups
15 Lunges
20 Sit Ups
Time: 9 minutes
Running
15 x 50m Sprints, on the minute
Time: 15 minutes
Sunday, June 12, 2011
CrossFit Endurance Week 1 Day 5
12 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time:
5 Pull Ups
5 Dips
20 Sit Ups
Time: 10 minutes
Boxing
Heavy Bag, 4 x 2 minutes rds
Jump Rope, 4 x 1 minutes rds
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time:
5 Pull Ups
5 Dips
20 Sit Ups
Time: 10 minutes
Boxing
Heavy Bag, 4 x 2 minutes rds
Jump Rope, 4 x 1 minutes rds
Saturday, June 11, 2011
Friday, June 10, 2011
Thursday, June 9, 2011
CrossFit Endurance Week 1 Day 3&4
9 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
10 Press 75#
10 Walking Lunge
20 Sit Ups
Time: 14 minutes
Running
10 x 100m Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
10 Press 75#
10 Walking Lunge
20 Sit Ups
Time: 14 minutes
Running
10 x 100m Sprints, on the minute
Time: 10 minutes
Tuesday, June 7, 2011
CrossFit Endurance Week 1 Day 1&2
7 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
10 Box Jumps
20 Sit Ups
10 Push Ups
Time: 15 minutes
Running
10 x 50m Sprints, on the minute
Time: 10 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
10 Box Jumps
20 Sit Ups
10 Push Ups
Time: 15 minutes
Running
10 x 50m Sprints, on the minute
Time: 10 minutes
Sunday, June 5, 2011
Deadlift
5 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Linear Periodization Week 10
Deadlift 5 x 135; 3 x 155; 2 x 175; 1 x 205,225,245,255,265,275,285
Time: 26 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Linear Periodization Week 10
Deadlift 5 x 135; 3 x 155; 2 x 175; 1 x 205,225,245,255,265,275,285
Time: 26 minutes
Saturday, June 4, 2011
Hillsborough Hop 5K 2011
4 June 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Run 5K
Time: 32 minutes
No walking!
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
Run 5K
Time: 32 minutes
No walking!
Wednesday, June 1, 2011
Deadlift
31 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 9
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 235,255,275
Time: 16 minutes
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
Linear Periodization Week 9
Deadlift 5 x 135; 3 x 185; 2 x 205; 1 x 235,255,275
Time: 16 minutes
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