Saturday, February 27, 2010
Friday, February 26, 2010
Thursday, February 25, 2010
Tuesday, February 23, 2010
100223
Thursday 100218
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 091128.
Deadlift: 185 (112%)
Bench Press: 135 (82%)
Clean: 95 (58%)
Time: 32:25
Previous: 30:00
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 091128.
Deadlift: 185 (112%)
Bench Press: 135 (82%)
Clean: 95 (58%)
Time: 32:25
Previous: 30:00
Labels:
CrossFit
Monday, February 22, 2010
100222
WEDNESDAY 100217
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Row: 6
Squat: 15
Pull-Up: 4
Push-Up: 6
Sit-Up: 8
Total: 39
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Row: 6
Squat: 15
Pull-Up: 4
Push-Up: 6
Sit-Up: 8
Total: 39
Labels:
CrossFit
Friday, February 19, 2010
Thursday, February 18, 2010
100218
Thursday, 02.18.10: lactate Shuttle
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
Run: 3 miles even
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
Run: 3 miles even
Labels:
CrossFit Endurance
Wednesday, February 17, 2010
100217
Standard warm-upx1
Tuesday, 02.16.10: 30:30x10
Choose ONE Of the Following Sports:
30:30 x 10 rounds, 30 seconds on 30 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:30x10
Row, Distance 1407 meters
Tuesday, 02.16.10: 30:30x10
Choose ONE Of the Following Sports:
30:30 x 10 rounds, 30 seconds on 30 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:30x10
Row, Distance 1407 meters
Labels:
CrossFit Endurance
Tuesday, February 16, 2010
100216
Standard warm-upx1
Monday, 02.15.10: Tempo 80-90%
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Run: 5 miles
Time:
7:05.29
7:02.88
7:19.61
7:21.49
7:17.07
Total: 36:06.34, Avg: 7.13.26,
Totally failed on the tempo part of the workout because I went out too fast.
Monday, 02.15.10: Tempo 80-90%
Anaerobic Endurance Strength and Conditioning Rest Day
Choose ONE of the following sports:
80% for the first half, 90% for the last half. Choose distance based on your event.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Run: 5 miles
Time:
7:05.29
7:02.88
7:19.61
7:21.49
7:17.07
Total: 36:06.34, Avg: 7.13.26,
Totally failed on the tempo part of the workout because I went out too fast.
Labels:
CrossFit Endurance
Monday, February 15, 2010
100215
Standard warm-upx3
INTERVALS BY TIME, 2-4X REPEATS
Choose ONE of the following Sports:
Swim:† SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run:SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.
Did C2 2x7 min.
1714
1726
INTERVALS BY TIME, 2-4X REPEATS
Choose ONE of the following Sports:
Swim:† SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run:SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals
Cover as much distance as possible on each interval.
Did C2 2x7 min.
1714
1726
Labels:
CrossFit Endurance
Wednesday, February 10, 2010
100210
WEDNESDAY 100210
For time:( 50 Wall ball shots, 20 pound( 25 L Pull-ups( 40 Wall ball shots, 20 pound( 20 L Pull-ups( 30 Wall ball shots, 20 pound( 15 L Pull-ups( 20 Wall ball shots, 20 pound( 10 L Pull-ups
Post time to comments.
Did porch scaling:
The Porch:( For time:( 40 Wall ball shots, 20 pound( 18 L Pull-ups( 30 Wall ball shots, 20 pound( 15 L Pull-ups( 20 Wall ball shots, 20 pound( 12 L Pull-ups( 10 Wall ball shots, 20 pound( 9 L Pull-ups
Subbed thrusters with two 20 pound dumbbells for wall ball. Subbed assisted pull-ups for L pull-ups since the pull-up bar was being hogged by other people.
Time: 16:25
For time:( 50 Wall ball shots, 20 pound( 25 L Pull-ups( 40 Wall ball shots, 20 pound( 20 L Pull-ups( 30 Wall ball shots, 20 pound( 15 L Pull-ups( 20 Wall ball shots, 20 pound( 10 L Pull-ups
Post time to comments.
Did porch scaling:
The Porch:( For time:( 40 Wall ball shots, 20 pound( 18 L Pull-ups( 30 Wall ball shots, 20 pound( 15 L Pull-ups( 20 Wall ball shots, 20 pound( 12 L Pull-ups( 10 Wall ball shots, 20 pound( 9 L Pull-ups
Subbed thrusters with two 20 pound dumbbells for wall ball. Subbed assisted pull-ups for L pull-ups since the pull-up bar was being hogged by other people.
Time: 16:25
Labels:
CrossFit
Tuesday, February 9, 2010
Monday, February 8, 2010
Friday, February 5, 2010
Thursday, February 4, 2010
Wednesday, February 3, 2010
Tuesday, February 2, 2010
100202
Sunday 100117
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
20 lb x 2 Thruster: 28 16 15
SDHP: 18 16 14
Box Jump: 18 13 13
Push Press: 12 10 9
Row: 13 11 13
Total: 219
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
20 lb x 2 Thruster: 28 16 15
SDHP: 18 16 14
Box Jump: 18 13 13
Push Press: 12 10 9
Row: 13 11 13
Total: 219
Labels:
CrossFit
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