MONDAY, 04.04.11: 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 20:10×8
Post Distances/Speeds/Watts To Comments.
Bike on trainer: 1.58 miles, 35.55 mph.
Last time(110406): 1.34 miles, 30.15 mph.
Sunday, July 31, 2011
110731
Ring dip volume programming. Reps on the minute for 20 minutes:
5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5
Total: 100
Last time(110723): 90
5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5-5
Total: 100
Last time(110723): 90
Friday, July 29, 2011
110729
Pull-up volume programming. Reps on the minute for 20 minutes:
7-7-7-7-7-7-7-7-7-7-7-7-7-6-6-6-6-6-6-6
Total: 133
7-7-7-7-7-7-7-7-7-7-7-7-7-6-6-6-6-6-6-6
Total: 133
Thursday, July 28, 2011
Wednesday, July 27, 2011
110727
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Ring dips for the first time on this workout. As a result, I struggled with the HSPU on the second and third rounds and my range of motion wasn't all that great. Left my stopwatch at work, and the battery died on the iPod. I must have been somewhere in the 23:00 range though.
Last time (110411): 21:41. Bar dips, otherwise Rx'd.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Ring dips for the first time on this workout. As a result, I struggled with the HSPU on the second and third rounds and my range of motion wasn't all that great. Left my stopwatch at work, and the battery died on the iPod. I must have been somewhere in the 23:00 range though.
Last time (110411): 21:41. Bar dips, otherwise Rx'd.
Monday, July 25, 2011
110725
Sunday 100822
400 meter Walking lunge
Post time and number of steps to comments.
11:32, 348 steps. Broke into sets of 25 and used the stopwatch to count sets.
110215: 14:20
100826: 15:02
SWOD:
Bench press 3x5: 165
Warm-up
Tabata squats. Started at 19, dropped to 18 in the last couple rounds.
400 meter Walking lunge
Post time and number of steps to comments.
11:32, 348 steps. Broke into sets of 25 and used the stopwatch to count sets.
110215: 14:20
100826: 15:02
SWOD:
Bench press 3x5: 165
Warm-up
Tabata squats. Started at 19, dropped to 18 in the last couple rounds.
Sunday, July 24, 2011
110724
Sunday 100926
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
11 rounds + 11 pull-ups in the 12th round. (done on rings)
Last time (100926)
12 rounds + 11 pull-ups. (done on bar)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
11 rounds + 11 pull-ups in the 12th round. (done on rings)
Last time (100926)
12 rounds + 11 pull-ups. (done on bar)
Saturday, July 23, 2011
110723
Swim 40 lengths, not timed.
First 10 lengths sprints.
Second 10 lengths alternating each lap between freestyle and back stroke, no rest.
Third 10 lengths freestyle, no rest.
Fourth 10 lengths sprints.
First 10 lengths sprints.
Second 10 lengths alternating each lap between freestyle and back stroke, no rest.
Third 10 lengths freestyle, no rest.
Fourth 10 lengths sprints.
110723
Ring dip volume programming. Reps on the minute for 20 minutes:
5-5-5-5-5-5-5-5-5-5-4-4-4-4-4-4-4-4-4-4
Total: 90
Last time(110707): 80
Some of the last reps in the sets of 4 at the end were questionable.
5-5-5-5-5-5-5-5-5-5-4-4-4-4-4-4-4-4-4-4
Total: 90
Last time(110707): 80
Some of the last reps in the sets of 4 at the end were questionable.
Thursday, July 14, 2011
110714
THURSDAY 110714
Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
Post time to comments.
Time 17:04
The Waiter walk was more like 60 meters. I thought I was supposed to shoot for 50. So I did three rounds of 100 meter walks with each arm after the SWOD below.
CROSSFIT FOOTBALL STRENGTH WOD
Amateur
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 5 lbs to last workout)
Squat: 190
Bench: 160
Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
Post time to comments.
Time 17:04
The Waiter walk was more like 60 meters. I thought I was supposed to shoot for 50. So I did three rounds of 100 meter walks with each arm after the SWOD below.
CROSSFIT FOOTBALL STRENGTH WOD
Amateur
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 5 lbs to last workout)
Squat: 190
Bench: 160
Wednesday, July 13, 2011
Tuesday, July 12, 2011
110712
CROSSFIT FOOTBALL STRENGTH WOD
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Supine Ring Pull Up 3 x max reps
Deadlift: 265 (deloading)
Supine Bar Pull-ups: 23-15-12
Followed by:
As Many Rounds As Possible in 20 minutes
Run 400 M
Max Games Style Push ups
(Your round is over if you rest on the ground or put a knee down)
7 rounds, plus 200 meters run. Started off with 33 push-ups and worked my way down to 12.
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Supine Ring Pull Up 3 x max reps
Deadlift: 265 (deloading)
Supine Bar Pull-ups: 23-15-12
Followed by:
As Many Rounds As Possible in 20 minutes
Run 400 M
Max Games Style Push ups
(Your round is over if you rest on the ground or put a knee down)
7 rounds, plus 200 meters run. Started off with 33 push-ups and worked my way down to 12.
Monday, July 11, 2011
Monday, 07.11.11: Daily WOD
Complete 5 rounds for time:
2 Presses @ 80% of 1 RM
2 Strict Chin Ups
2 Presses @ 80% of 1 RM
4 Strict Chin Ups
2 Presses @ 80% of 1 RM
6 Strict Chin Ups
Post times and loads to comments.
Press at 102.5. Time 11:03
SWOD:
Amateur
Squat 3x5 (add 5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1
Professional
Squat 1, 1, 1, 1, 1
Squat 185. Dropped my 5rm to 80% and reset linear progression.
Warm up
3 rounds:
15 GHD sit-ups
15 back extensions
15 overhead squats with 30 pound bar
Complete 5 rounds for time:
2 Presses @ 80% of 1 RM
2 Strict Chin Ups
2 Presses @ 80% of 1 RM
4 Strict Chin Ups
2 Presses @ 80% of 1 RM
6 Strict Chin Ups
Post times and loads to comments.
Press at 102.5. Time 11:03
SWOD:
Amateur
Squat 3x5 (add 5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1
Professional
Squat 1, 1, 1, 1, 1
Squat 185. Dropped my 5rm to 80% and reset linear progression.
Warm up
3 rounds:
15 GHD sit-ups
15 back extensions
15 overhead squats with 30 pound bar
Sunday, July 10, 2011
110710
Wednesday 110105
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Done at home, so I did 21.5 pound dumbbell (each hand) thrusters and doubled the reps to 42-30-18.
Time:
9:33
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Done at home, so I did 21.5 pound dumbbell (each hand) thrusters and doubled the reps to 42-30-18.
Time:
9:33
Saturday, July 9, 2011
Thursday, July 7, 2011
110707
Ring dip volume programming. Reps on the minute for 20 minutes:
4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4
Total: 80
Last time(110703): 74
Finished with three sets of max hold in top locked out position.
4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4-4
Total: 80
Last time(110703): 74
Finished with three sets of max hold in top locked out position.
Wednesday, July 6, 2011
110706
Saturday 110205
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Done on rings just beyond fingertips, jumping pull-ups. Time: 12:44
Last time(110207): 14:36
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
Done on rings just beyond fingertips, jumping pull-ups. Time: 12:44
Last time(110207): 14:36
Tuesday, July 5, 2011
110705
TUESDAY 7.05.2011: LONG INTERVALS DAY 2 WEEK 6
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
“Tosh”
Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200 m/y)
Bike (SS Tue, 3S Wed): 3 x (1/2M, 1M, 2M)
Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.
Post sport/times to comments.
C2 3 x (250m, 500m, 750m):
1. 0:57, 1:49, 2:46
2. 0:55, 1:51, 2:52
3. 0:54, 1:53, 2:49
Total: 16:46, 1:51.7/500m
Last time(100421):
1. 0:52, 1:47, 2:52
2. 0:52, 1:53, 2:54
3. 0:52, 1:55, 2:55
Total: 16:52, 1:52.4/500m
Not bad considering I did this immediately after doing squats and shoulder presses.
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
“Tosh”
Swim (SS Tue, 3S Mon): 3 x (50 m/y, 100 m/y, 200 m/y)
Bike (SS Tue, 3S Wed): 3 x (1/2M, 1M, 2M)
Run (SS Tue, 3S Tue): 3 x (200m, 400m, 600m)
Work:Rest ratio of 1:1. Rest the exact time it takes to complete each distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 75 seconds, rest 75 seconds, etc.
Post sport/times to comments.
C2 3 x (250m, 500m, 750m):
1. 0:57, 1:49, 2:46
2. 0:55, 1:51, 2:52
3. 0:54, 1:53, 2:49
Total: 16:46, 1:51.7/500m
Last time(100421):
1. 0:52, 1:47, 2:52
2. 0:52, 1:53, 2:54
3. 0:52, 1:55, 2:55
Total: 16:52, 1:52.4/500m
Not bad considering I did this immediately after doing squats and shoulder presses.
110705
SUNDAY 110703
Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
Compare to 100601.
102.5-107.5-112.5-117.5-102.5
Last time(100607):
82.5-92.5-102.5-107.5-107.5
MONDAY 110613
Back Squat 3-3-3-3-3 reps
Post loads to comments.
225-225-225-225-225
Warm-up
3 rounds:
15 GHD sit-ups
15 back extensions
15 overhead squats with 30 pound bar
Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
Compare to 100601.
102.5-107.5-112.5-117.5-102.5
Last time(100607):
82.5-92.5-102.5-107.5-107.5
MONDAY 110613
Back Squat 3-3-3-3-3 reps
Post loads to comments.
225-225-225-225-225
Warm-up
3 rounds:
15 GHD sit-ups
15 back extensions
15 overhead squats with 30 pound bar
Monday, July 4, 2011
Sunday, July 3, 2011
110703
WEDNESDAY, 04.06.11: HILL REPEATS
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 1 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 4 x 1/2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
Post Times To Comments.
Bike, 1 mile M-Hill repeats. 764 feet elevation gain.
1. 4:55, 12.20 mph
2. 5:04, 11.84 mph
3. 5:07, 11.73 mph
4. 5:12, 11.54 mph
Total: 20:18, 11.82 mph avg.
Last time(110330):
Total: 23:24, 10.26 mph avg.
Warm-up cool down:
Bike M-Hill 10.56 miles
Choose ONE of the Following Sports:
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 1 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 4 x 1/2 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.
Post Times To Comments.
Bike, 1 mile M-Hill repeats. 764 feet elevation gain.
1. 4:55, 12.20 mph
2. 5:04, 11.84 mph
3. 5:07, 11.73 mph
4. 5:12, 11.54 mph
Total: 20:18, 11.82 mph avg.
Last time(110330):
Total: 23:24, 10.26 mph avg.
Warm-up cool down:
Bike M-Hill 10.56 miles
110703
Ring dip volume programming. Reps on the minute for 20 minutes:
4-4-4-4-4-4-4-4-4-4-4-4-4-4-3-3-3-3-3-3
Total: 74
Last time(110621): 60
4-4-4-4-4-4-4-4-4-4-4-4-4-4-3-3-3-3-3-3
Total: 74
Last time(110621): 60
Saturday, July 2, 2011
110702
TUESDAY 110628
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups
Post rounds and fractions of rounds completed to comments.
6 rounds plus 3 HSPU.
Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups
Post rounds and fractions of rounds completed to comments.
6 rounds plus 3 HSPU.
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