Sunday, May 30, 2010
100530
Bike BO Loop, 30.36 miles/ ascent 1207 feet, time: 1:42:23, avg 17.8 mph
Labels:
Bike Ride - Road
Thursday, May 27, 2010
Wednesday, May 26, 2010
100526
2x5/5x1
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
Post Distances To Coments:
C2: 4127 m, 1:47.9 / 500 m
Warm-up:
Press 115x1, 125x1, 135x1 (PR)
30 GHD sit-ups, 30 back extensions
30 roman chair side bends with 25 pound dumbbell each side
90 second roman chair side plank with 25 pound dumbbell each side
90 second plank
500 meter row
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
2x5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2min recovery
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals.
Post Distances To Coments:
C2: 4127 m, 1:47.9 / 500 m
Warm-up:
Press 115x1, 125x1, 135x1 (PR)
30 GHD sit-ups, 30 back extensions
30 roman chair side bends with 25 pound dumbbell each side
90 second roman chair side plank with 25 pound dumbbell each side
90 second plank
500 meter row
Labels:
CrossFit Endurance
Tuesday, May 25, 2010
100525
Saturday, 05.22.10: Time Trial D9
Choose ONE of the Following Sports
Swim: 800m
Bike: 12 Mile
Run: 5k
C2: 2k
All out Effort is Required!
Post Times To Comments.
C2 2k, time: 7:24.2
Warm-up:
30 GHD sit-ups, 30 back extensions, 115 pound press x 5, 10 dips
90 second plank, 115 pound press x 5, 10 pull-ups
20 GHD sit-ups, 20 back extensions, 115 pound press x 5, 10 dips
1/2 mile run
500 meter row
Choose ONE of the Following Sports
Swim: 800m
Bike: 12 Mile
Run: 5k
C2: 2k
All out Effort is Required!
Post Times To Comments.
C2 2k, time: 7:24.2
Warm-up:
30 GHD sit-ups, 30 back extensions, 115 pound press x 5, 10 dips
90 second plank, 115 pound press x 5, 10 pull-ups
20 GHD sit-ups, 20 back extensions, 115 pound press x 5, 10 dips
1/2 mile run
500 meter row
Labels:
CrossFit Endurance
Monday, May 24, 2010
100524
Friday, 05.21.10: Tabata
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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 20:10x8
C2: 799 meters
Warm-up:
30 incline sit-ups, 115 pound press x 5, 10 dips
20 roman chair side bends with 25 pound dumbbell each side, 115 pound press x 5, 10 dips
30 GHD sit-ups/30 back extensions, 115 pound press x 5, 10 dips
1 mile run
500 meter row
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
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 20:10x8
C2: 799 meters
Warm-up:
30 incline sit-ups, 115 pound press x 5, 10 dips
20 roman chair side bends with 25 pound dumbbell each side, 115 pound press x 5, 10 dips
30 GHD sit-ups/30 back extensions, 115 pound press x 5, 10 dips
1 mile run
500 meter row
Labels:
CrossFit Endurance
Sunday, May 23, 2010
Thursday, May 20, 2010
Wednesday, May 19, 2010
Tuesday, May 18, 2010
100518
Thursday 100513
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Subbed 45 pound barbell thrusters. Time: 9:49
Warm up:
25 incline sit-ups and 25 torso twists with 25 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions
Cool-down:
1 mile run
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Subbed 45 pound barbell thrusters. Time: 9:49
Warm up:
25 incline sit-ups and 25 torso twists with 25 pound plate, 10 pull-ups, 10 dips
90 second plank, 10 pull-ups, 10 dips
20 GHD sit-ups, 20 back extensions
Cool-down:
1 mile run
Labels:
CrossFit
Monday, May 17, 2010
100517
Wednesday 100512
Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
Post time to comments.
Subbed 10 pull-ups/10 dips for muscle-ups.
Time: 28:15
Warm-up:
30 incline sit-ups
20 roman chair side bends with 25 pound dumbbell each side
30 GHD sit-ups/30 back extensions
1 mile run
Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
Post time to comments.
Subbed 10 pull-ups/10 dips for muscle-ups.
Time: 28:15
Warm-up:
30 incline sit-ups
20 roman chair side bends with 25 pound dumbbell each side
30 GHD sit-ups/30 back extensions
1 mile run
Labels:
CrossFit
Friday, May 14, 2010
Thursday, May 13, 2010
100513
Thursday, 05.13.10: Long Repeats
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
"Best Pace Possible"
Post Times To Comments:
Did 3x 1000m repeats. Misread and did 60 second recoveries.
Time: 11:20.6
500m split Avg: 1:53.4
Warm up:
20 GHD Sit-ups/20 back extensions
30 side crunches each side 25 pounds/90 second side plank each side with 25 pounds
90 second plank
C2:SC:3x 1000m Repeats hold within 3-5 sec, Rest 20-40sec Between Repeats/ LC:2x1800m Repeats hold within 5-10sec,Rest 30-60sec Between repeats / U:3x1800m Repeats hold within 10-15sec, Rest 1-2min Between Repeats
"Best Pace Possible"
Post Times To Comments:
Did 3x 1000m repeats. Misread and did 60 second recoveries.
Time: 11:20.6
500m split Avg: 1:53.4
Warm up:
20 GHD Sit-ups/20 back extensions
30 side crunches each side 25 pounds/90 second side plank each side with 25 pounds
90 second plank
Labels:
CrossFit Endurance
Wednesday, May 12, 2010
100512
Monday 100510
Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
Post time to comments.
Subbed 7 of each exercise. Did handstand push-ups against wall for first four rounds, after that with feet on bar. Alternated L-pull-ups and 20 second L-sit for pull-ups since the pull-up bar was busy. Subbed 35 pound dumbbell.
Watch got reset somehow, so no time.
Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
Post time to comments.
Subbed 7 of each exercise. Did handstand push-ups against wall for first four rounds, after that with feet on bar. Alternated L-pull-ups and 20 second L-sit for pull-ups since the pull-up bar was busy. Subbed 35 pound dumbbell.
Watch got reset somehow, so no time.
Labels:
CrossFit
Tuesday, May 11, 2010
100511
Sunday 100509
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Post time to comments.
21:58
Warm up:
20 GHD Sit-ups/20 back extensions/10 shoulder press 95 pounds/10 dips
30 side crunches each side 25 pounds/90 second side plank each side with 25 pounds/10 shoulder press 95 pounds/10 dips
90 second plank/10 shoulder press 95 pounds/10 dips
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Post time to comments.
21:58
Warm up:
20 GHD Sit-ups/20 back extensions/10 shoulder press 95 pounds/10 dips
30 side crunches each side 25 pounds/90 second side plank each side with 25 pounds/10 shoulder press 95 pounds/10 dips
90 second plank/10 shoulder press 95 pounds/10 dips
Monday, May 10, 2010
100510
Saturday 100508
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Back squat: 255 (PR)
Shoulder Press: 125
Deadlift: 345 (PR)
Total: 725
Last time (091109)
BS: 245
SP: 125
DL: 305
Total: 675
Warm-up: 10 pull-ups/10 dips/20 GHD sit-ups
Cool-down: 1 mile run
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Back squat: 255 (PR)
Shoulder Press: 125
Deadlift: 345 (PR)
Total: 725
Last time (091109)
BS: 245
SP: 125
DL: 305
Total: 675
Warm-up: 10 pull-ups/10 dips/20 GHD sit-ups
Cool-down: 1 mile run
Labels:
CrossFit
Thursday, May 6, 2010
Wednesday, May 5, 2010
100505
Sunday 100502
21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
Post time to comments.
Subbed 75 pounds, which was a little light but I'm pretty sure that 95 pounds would have caused problems. Went slow and focused on form over spseed. Time: 23:39
Warm up:
30 side crunches with 25 pound dumbbell each side
1:30 side plank with 25 pound dumbbell each side
30 GHD sit-ups
20 back extensions
1 minute plank
1 mile run
21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
Post time to comments.
Subbed 75 pounds, which was a little light but I'm pretty sure that 95 pounds would have caused problems. Went slow and focused on form over spseed. Time: 23:39
Warm up:
30 side crunches with 25 pound dumbbell each side
1:30 side plank with 25 pound dumbbell each side
30 GHD sit-ups
20 back extensions
1 minute plank
1 mile run
Labels:
CrossFit
Tuesday, May 4, 2010
Monday, May 3, 2010
Sunday, May 2, 2010
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