Strength - Deadlift Program Session
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets
THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets
2x5: 235 lb.
3x3: 265 lb.
Warm-up 10 minute row: 2236m, 2:14.1/500m
Cool-down 10 minute row: 2269m, 2:12.2/500m
Saturday, December 31, 2022
Thursday, December 29, 2022
221229
Spin Bike
45 minutes
19.6 miles
Wednesday 12/28/2022
Program C
5 Rounds
30 Kettlebell Overhead Swing
250 Meter Row
Rest 2 Minutes Between Rounds
Suggestions
Men: 50-55# KB/DB
Women: 30-35# KB/DB
Goal: 1:40-2:40/round
Scaled: 53 lb. Kettlebell
Time: 18:02 (2:00, 2:01, 2:00, 2:01, 2:00).
45 minutes
19.6 miles
Wednesday 12/28/2022
Program C
5 Rounds
30 Kettlebell Overhead Swing
250 Meter Row
Rest 2 Minutes Between Rounds
Suggestions
Men: 50-55# KB/DB
Women: 30-35# KB/DB
Goal: 1:40-2:40/round
Scaled: 53 lb. Kettlebell
Time: 18:02 (2:00, 2:01, 2:00, 2:01, 2:00).
Row 1250m, 4:14.6, 1:41.8/500m
Warm-up 10 minute row: 2233m, 2:14.3/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m
Warm-up 10 minute row: 2233m, 2:14.3/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m
Labels:
CrossFit,
Street Parking
Wednesday, December 28, 2022
221228
Row 45 minutes
10,353m, 2:10.3/500m
20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x215 lb.
Warm-up 10 minute row: 2296m, 2:10.6/500m
20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x215 lb.
Warm-up 10 minute row: 2296m, 2:10.6/500m
Labels:
CrossFit,
Street Parking
Tuesday, December 27, 2022
221227
Row 45 minutes
10,321m, 2:10.8/500m
2022 VAULT 25: "RAGNAROK"
Program B
5 Rounds
Each Round is:
20 Lateral Burpee Over Barbell
Plus 2 Rounds of:
12 Barbell Deadlift
9 Barbell Hang Power Clean
6 Barbell Push Press
-OR- Barbell Push Jerk
Suggestions
Men: 95#
Women: 65#
Goal: 18-24 Minutes
Scaled: 75 lb. Barbbell
Time: 20:07
220625: 23:16. 75 lb. Barbell, Step over/back burpees
Warm-up 10 minute row: 2222m, 2:15.0/500m
10,321m, 2:10.8/500m
2022 VAULT 25: "RAGNAROK"
Program B
5 Rounds
Each Round is:
20 Lateral Burpee Over Barbell
Plus 2 Rounds of:
12 Barbell Deadlift
9 Barbell Hang Power Clean
6 Barbell Push Press
-OR- Barbell Push Jerk
Suggestions
Men: 95#
Women: 65#
Goal: 18-24 Minutes
Scaled: 75 lb. Barbbell
Time: 20:07
220625: 23:16. 75 lb. Barbell, Step over/back burpees
Warm-up 10 minute row: 2222m, 2:15.0/500m
Labels:
CrossFit,
Street Parking
Saturday, December 24, 2022
221224
Extra Endurance: 30 Minute Steady
Row 30 minutes
6,099m, 2:27.5/500m
Challenge Score:
417,562m
Row 30 minutes
6,099m, 2:27.5/500m
Challenge Score:
417,562m
Labels:
Concept 2 Marathon,
Street Parking
Friday, December 23, 2022
221223
Row: Half Marathon (21,097m)
Time: 1:28:12.3, 2:05.4/500m
Challenge Score:
411,463m
Time: 1:28:12.3, 2:05.4/500m
Challenge Score:
411,463m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Thursday, December 22, 2022
221222
Row 45 minutes
10,134m, 2:13.2/500m
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Challenge Score:
390,366m
10,134m, 2:13.2/500m
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Challenge Score:
390,366m
Labels:
Concept 2 Marathon,
Street Parking
Wednesday, December 21, 2022
221221
Extra Endurance: 30 Minute Steady
Row 30 minutes
6,421m, 2:20.1/500m
Challenge Score:
380,232m
Row 30 minutes
6,421m, 2:20.1/500m
Challenge Score:
380,232m
Labels:
Concept 2 Marathon,
Street Parking
Tuesday, December 20, 2022
221220
Row 45 minutes
10,151m, 2:12.9/500m
20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x210 lb.
Warm-up 10 minute row: 2279m, 2:11.6/500m
Cool-down 10 minute row: 2309m, 2:09.9/500m
Challenge Score:
373,811m
10,151m, 2:12.9/500m
20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x210 lb.
Warm-up 10 minute row: 2279m, 2:11.6/500m
Cool-down 10 minute row: 2309m, 2:09.9/500m
Challenge Score:
373,811m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Monday, December 19, 2022
221219
Row 45 minutes
10,120m, 2:13.3/500m
2022 VAULT 24: "THOR"
Program A
Every 3 Minutes Until Completion:
100 Meter Farmer Carry
20 Alternating Dumbbell Hang Power Snatch
Max Reps Push Up + Taps
(With remaining time in 3 minute window.) Keep going until you complete 100 Push Up + Taps
Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 15-21 Minutes
Scaled: 40 lb. Dumbbells, 1:00 Farmer Carry Low Step-Ups
Time: 14:53 (20/20/20/20/20)
Warm-up 10 minute row: 2286m, 2:11.2/500m
Cool-down 10 minute row: 2263m, 2:12.5/500m
Challenge Score:
359,072m
10,120m, 2:13.3/500m
2022 VAULT 24: "THOR"
Program A
Every 3 Minutes Until Completion:
100 Meter Farmer Carry
20 Alternating Dumbbell Hang Power Snatch
Max Reps Push Up + Taps
(With remaining time in 3 minute window.) Keep going until you complete 100 Push Up + Taps
Suggestions
Men: 40# DBs
Women: 25# DBs
Goal: 15-21 Minutes
Scaled: 40 lb. Dumbbells, 1:00 Farmer Carry Low Step-Ups
Time: 14:53 (20/20/20/20/20)
Warm-up 10 minute row: 2286m, 2:11.2/500m
Cool-down 10 minute row: 2263m, 2:12.5/500m
Challenge Score:
359,072m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Sunday, December 18, 2022
221218
Fat Biking at Blue Mound State Park
Distance: 7.86 Miles
Time: 2:20:46. 3.4 mph avg.
Elevation Gain: 1,062 ft.
Extra Endurance: 30 Minute Steady
Row 30 minutes
5,682m, 2:38.3/500m
Challenge Score:
344,403m
Distance: 7.86 Miles
Time: 2:20:46. 3.4 mph avg.
Elevation Gain: 1,062 ft.
Extra Endurance: 30 Minute Steady
Row 30 minutes
5,682m, 2:38.3/500m
Challenge Score:
344,403m
Saturday, December 17, 2022
221217
Row 45 minutes
10,322m, 2:10.7/500m
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Challenge Score:
338,721m
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Challenge Score:
338,721m
Labels:
Concept 2 Marathon,
Street Parking
Friday, December 16, 2022
221217
Row 45 minutes
10,189m, 2:12.4/500m
Strength - Deadlift Program Session
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets
THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets
2x5: 225 lb.
3x3: 255 lb.
Warm-up 15 minute row: 3449m, 2:10.4/500m
Challenge Score:
328,399m
10,189m, 2:12.4/500m
Strength - Deadlift Program Session
Once Per Week, Perform:
2 Sets of 5 Deadlifts - Same weight for both sets
THEN, make a 20-30# jump and complete:
3 Sets of 3 Deadlifts - Same weight for all sets
2x5: 225 lb.
3x3: 255 lb.
Warm-up 15 minute row: 3449m, 2:10.4/500m
Challenge Score:
328,399m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Thursday, December 15, 2022
221215
Row 45 minutes
10,214m, 2:12.1/500m
Tuesday 12/13/2022
50 Devil Press
Every Minute on the Minute:
4 Plank Pull Across
*Start Plank Pull Across at 1:00, not 0:00.
Suggestions
Men: 40# DB(s)
Women: 25# DB(s)
Goal: 8-12 Minutes
Scaled: 40 lb. Dumbbells
Time: 9:38
Warm-up 10 minute row: 2296m, 2:10.6/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m
10,214m, 2:12.1/500m
Tuesday 12/13/2022
50 Devil Press
Every Minute on the Minute:
4 Plank Pull Across
*Start Plank Pull Across at 1:00, not 0:00.
Suggestions
Men: 40# DB(s)
Women: 25# DB(s)
Goal: 8-12 Minutes
Scaled: 40 lb. Dumbbells
Time: 9:38
Warm-up 10 minute row: 2296m, 2:10.6/500m
Cool-down 10 minute row: 2251m, 2:13.2/500m
Labels:
CrossFit,
Street Parking
Wednesday, December 14, 2022
221214
Extra Endurance: 30 Minute Steady
Row 30 minutes
6338m, 2:22.0/500m
Row 1579m
Time: 7:39.2, 2:25.4/500m
Challenge Score:
300,000m
Row 30 minutes
6338m, 2:22.0/500m
Row 1579m
Time: 7:39.2, 2:25.4/500m
Challenge Score:
300,000m
Labels:
Concept 2 Marathon,
Street Parking
Tuesday, December 13, 2022
221213
Row 45 minutes
10,109m, 2:13.5/500m
20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x205 lb.
Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2267m, 2:12.3/500m
Challenge Score:
292,083m
10,109m, 2:13.5/500m
20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x205 lb.
Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2267m, 2:12.3/500m
Challenge Score:
292,083m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Monday, December 12, 2022
221212
Row 45 minutes
10,285m, 2:11.2/500m
2022 VAULT 23: "VALHALLA"
Program C
2000m Row
Then, 4 Rounds
10 Barbell Lungester
20 Kipping Pull Up
Suggestions
Men: 75-95# Women: 55-65#
Score: Row Time
Score: Total Time
Goal: Mile Time: 7-10 Minutes
Total Time: 20-25 Minutes
Scaled: Unweighted Lungester.
Row: 7:27.5, 1:51.8/500m
Total: 18:38
Warm-up 10 minute row: 2289m, 2:11.0/500m
Cool-down 10 minute row: 2248m, 2:13.4/500m
Challenge Score:
277,448m
10,285m, 2:11.2/500m
2022 VAULT 23: "VALHALLA"
Program C
2000m Row
Then, 4 Rounds
10 Barbell Lungester
20 Kipping Pull Up
Suggestions
Men: 75-95# Women: 55-65#
Score: Row Time
Score: Total Time
Goal: Mile Time: 7-10 Minutes
Total Time: 20-25 Minutes
Scaled: Unweighted Lungester.
Row: 7:27.5, 1:51.8/500m
Total: 18:38
Warm-up 10 minute row: 2289m, 2:11.0/500m
Cool-down 10 minute row: 2248m, 2:13.4/500m
Challenge Score:
277,448m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Sunday, December 11, 2022
221211
Extra Endurance: 30 Minute Steady
Row 30 minutes
6122m, 2:27.8/500m
Challenge Score:
260,626m
6122m, 2:27.8/500m
Challenge Score:
260,626m
Labels:
Concept 2 Marathon,
Street Parking
Saturday, December 10, 2022
221210
3x45:00/3:00r row
10,167m, 2:12.7/500m
10,019m, 2:14.7/500m
9,814m, 2:17.5/500m
Total: 30,000m, 2:15.0/500m
Challenge Score:
254,504m
10,167m, 2:12.7/500m
10,019m, 2:14.7/500m
9,814m, 2:17.5/500m
Total: 30,000m, 2:15.0/500m
Challenge Score:
254,504m
Labels:
Concept 2 Marathon
Friday, December 9, 2022
221209
Row 45 minutes
10,119m, 2:13.4/500m
Tuesday 12/06/2022
Program C
Death by Row + Hang Squat Clean
Every 3 Minutes for as LONG as Possible
(Up to 30 Minutes)
125 Meter Row
*2 Barbell Hang Squat Clean
125 Meter Row
*Add 2 Barbell Hang Squat Cleans EACH 3-MIN WINDOW until you can no longer keep up with the clock - OR - until you hit the 30 minute mark! (Final round would be 20 Hang Squat Clean Reps)
Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs
Goal: Complete the Round of 14s+
Scaled: 75 lb. Barbell
Score: 10 rounds
Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2292m, 2:10.8/500m
Challenge Score:
224,464m
10,119m, 2:13.4/500m
Tuesday 12/06/2022
Program C
Death by Row + Hang Squat Clean
Every 3 Minutes for as LONG as Possible
(Up to 30 Minutes)
125 Meter Row
*2 Barbell Hang Squat Clean
125 Meter Row
*Add 2 Barbell Hang Squat Cleans EACH 3-MIN WINDOW until you can no longer keep up with the clock - OR - until you hit the 30 minute mark! (Final round would be 20 Hang Squat Clean Reps)
Suggestions
Men: 75-95# / 40# DBs
Women: 55-65# / 25# DBs
Goal: Complete the Round of 14s+
Scaled: 75 lb. Barbell
Score: 10 rounds
Warm-up 10 minute row: 2345m, 2:07.9/500m
Cool-down 10 minute row: 2292m, 2:10.8/500m
Challenge Score:
224,464m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Thursday, December 8, 2022
221208
Extra Endurance: 30 Minute Steady
Row 30 minutes
6200m, 2:25.1/500m
Challenge Score:
206,858m
Row 30 minutes
6200m, 2:25.1/500m
Challenge Score:
206,858m
Labels:
Concept 2 Marathon,
Street Parking
Wednesday, December 7, 2022
221207
Row 45 minutes
10,159m, 2:12.8/500m
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Row: 36:36
7740m, 2:21.8/500m
Challenge Score:
200,658m
10,159m, 2:12.8/500m
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Row: 36:36
7740m, 2:21.8/500m
Challenge Score:
200,658m
Labels:
Concept 2 Marathon,
Street Parking
Tuesday, December 6, 2022
221206
Extra Endurance: 30 Minute Steady
Row 30 minutes
6198m, 2:25.2/500m
20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x200 lb.
Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m
Challenge Score:
182,759m
Row 30 minutes
6198m, 2:25.2/500m
20 REP SQUAT PROGRAM SESSION
Once Per Week, Perform:
1 UNBROKEN Set of 20 Back Squats
Suggestions
Start with a VERY light weight. Each week, increase the load by a small amount until you are no longer able to hit all 20 SAFELY.
Scaled:
Back Squat
20x200 lb.
Warm-up 10 minute row: 2259m, 2:12.8/500m
Cool-down 10 minute row: 2275m, 2:11.8/500m
Challenge Score:
182,759m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Monday, December 5, 2022
221205
Row 45 minutes
10,127m, 2:13.3/500m
2022 VAULT 22: "VALKYRIES"
SHIFT Version
9 Rounds (17 Minutes Total)
Each Round is 1 Minute of:
10 Kettlebell Eye Level Swing
Max Reps Burpee
Rest 1 Minute Between Rounds
Suggestions
Men: 25-45# DB/KB
Women: 10-25# DB/KB
Score: Total Burpee Reps
Goal: 45-70+
Scaled: 2 pood Russian Kettlebell Swings
Score: 118 reps (13 + 13 + 14 + 13 + 13 + 13 + 13 + 14 + 12)
Warm-up 15 minute row: 3517m, 2:07.9/500m
Cool-down 15 minute row: 3370m, 2:13.5/500m
Challenge Score:
172,027m
10,127m, 2:13.3/500m
2022 VAULT 22: "VALKYRIES"
SHIFT Version
9 Rounds (17 Minutes Total)
Each Round is 1 Minute of:
10 Kettlebell Eye Level Swing
Max Reps Burpee
Rest 1 Minute Between Rounds
Suggestions
Men: 25-45# DB/KB
Women: 10-25# DB/KB
Score: Total Burpee Reps
Goal: 45-70+
Scaled: 2 pood Russian Kettlebell Swings
Score: 118 reps (13 + 13 + 14 + 13 + 13 + 13 + 13 + 14 + 12)
Warm-up 15 minute row: 3517m, 2:07.9/500m
Cool-down 15 minute row: 3370m, 2:13.5/500m
Challenge Score:
172,027m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Sunday, December 4, 2022
221204
Fat Biking at Governor Dodge State Park/Frozen Double-track
Distance: 8.77 Miles
Time: 1:24:41. 6.2 mph avg.
Elevation Gain: 965ft.
https://www.strava.com/activities/8207973042
Extra Endurance: 30 Minute Steady
Row 30 minutes
5507m, 2:43.8/500m
Challenge Score:
155,013m
Distance: 8.77 Miles
Time: 1:24:41. 6.2 mph avg.
Elevation Gain: 965ft.
https://www.strava.com/activities/8207973042
Extra Endurance: 30 Minute Steady
Row 30 minutes
5507m, 2:43.8/500m
Challenge Score:
155,013m
Saturday, December 3, 2022
221203
Row: 2x45:00/3:00r
19,742m. 2:16.7/500m
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Challenge Score:
149,506m
19,742m. 2:16.7/500m
Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm
Goal: 7-11 Minutes
Time: 8:00. EMOM
Challenge Score:
149,506m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Friday, December 2, 2022
221202
Row 45 minutes
10,075m, 2:13.9/500m
Saturday 12/03/2022
Program C
4 Rounds
250 Meter Row
8 Barbell Atlas Lunge
250 Meter Row
12 Kipping Pull Up
Rest 2 Minutes Between Rounds
Suggestions
Men: 75-95#
Women: 55-65#
Goal: 3:15 - 5:00/each round
Scaled: 75 lb. Barbell
10,075m, 2:13.9/500m
Saturday 12/03/2022
Program C
4 Rounds
250 Meter Row
8 Barbell Atlas Lunge
250 Meter Row
12 Kipping Pull Up
Rest 2 Minutes Between Rounds
Suggestions
Men: 75-95#
Women: 55-65#
Goal: 3:15 - 5:00/each round
Scaled: 75 lb. Barbell
Time: 21:41 (3:52, 3:50, 4:01, 3:58)
Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 2308m, 2:09.9/500m
Challenge Score:
129,733m
Warm-up 10 minute row: 2320m, 2:09.3/500m
Cool-down 10 minute row: 2308m, 2:09.9/500m
Challenge Score:
129,733m
Labels:
Concept 2 Marathon,
CrossFit,
Street Parking
Thursday, December 1, 2022
221201
Extra Endurance: 30 Minute Steady
Row 30 minutes
6327m, 2:22.2/500m
Challenge Score:
112,636m
Row 30 minutes
6327m, 2:22.2/500m
Challenge Score:
112,636m
Labels:
Concept 2 Marathon,
Street Parking
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