Woo Hoo!! Here we go again! WOD #1

3 rounds for time:

2 laps on elliptical
21 KB Swings
15 Deadlifts

135 lbs. for Deadlifts. Remember form over load. If back feels like it's rounding take the weight down. Use 35lbs. for Swings.

Back to working out ..... again

Well, it's over two weeks since I last worked out - boooooooooo.  Started back today with an easy workout to shake all the stiffness out of my joints and limbs.

3 rounds for time (15:42)
12 pull-ups
12 DB Thrusters (20#)
12 push-ups
12 situps
1 elliptical lap

WOD #2 Distance...

30min. on the elliptical between levels 4-6.

Compare and try to beat distance from 2-16-10.

WOD #1 Balance and strength

WOD for CFB 3-16-10

Overhead Squat
3x5
then...
For time:
21-15-9
Push Press @ 60% BW
Ring Dips OR Toes to Bar

Coaches notes:  Scale PP weight to something hard, but manageable.  Sub Bar Dips, and Knees to Elbows or Chest.  Post load for OHS and time to comments.  Also, 3x5 means one weight straight across.  If it looked like 5-5-5 then you would increase weight every round.  :)

Sunday's WOD

20 minute AMRAP: (7.25 rounds)

12 Dips with Gray band
12 Knees to chest
12 KB swings 35#
12 box jumps onto Step

WOD #3 - Tabata Something Else

Perform 20 seconds of work, followed by 10 seconds of rest, for 8 consecutive intervals of each of the following excercises:

Pull Ups
Push Ups
Sit Ups
Squats

Record number of reps each interval.  Total up reps at the end for your score. Post total score to comments.

WOD # 2 Pull, Push, Step...

5 rounds for time:
5 Pull Ups (hard)
10 Push Press
20 Step Ups

Post thoughts and time to comments.

Coaches notes: Push Press can be dumb bells or barbell.  50-65#s.

Push Press - video

WOD #1 SDHP's - Sit-Ups

For Time:
21-15-9
Sumo Deadlift High Pull (65#'s)
42-30-18
Sit-ups

Coaches notes:  Have we gone over Sumo Deads before?  Remember to take a wide stance, narrow grip.  Elbows go high and outside on the pull.  Keep the arch in your back when picking it up.  Use your hips to move the weight.  Then shrug and pull up. 

Sets go - 21 SDHP's, 42 Sit-ups, 15 SDHP's 30 Sit-ups... 

If 65#'s is too heavy drop to 55...but I think you should be okay. 

Sumo Deadlift High Pull - video

WOD #3 - It's a chipper!!!

For time:
25 Walking lunge steps           
20 Pull-ups           
25 Box jumps
25 Dips          
20 Knees to chest           
30 Kettlebell swings        
30 Sit-ups           
25 Good Mornings           
30 DB Thrusters (20lb. bells)

WOD # 2

Press 3x5 (3 sets, 5 reps each, work up to weight and use it for all 3 sets)
Then
For Time:
21-15-9
KB Swings
Goblet Squats w/ KB - Video
Knees to Chest

Post time and experience to comments. :)

Monday's WOD

Deadlift 5-5-5 (130, 140, 145)
3 rounds for time (11:01)
15 pull-ups
15 squats
15 push-ups
15 sit-ups

WOD #3 - 3 miles or 5k on the elliptical...

If that's too much, scale back to two miles.  Or 30 minutes, whichever comes first.  :)

WOD # 2 "Fran"

21-15-9
Thrusters 45-55#'s
Pull Ups

Post load for Thrusters and color of band for Pull Ups to comments.

WOD 1 "Elizabeth"

Okay Pops, so here's what we're going to do, I'm going to post 3 WODs to be done in order. Whether it's 3 on 1 off, 2 on 1 off, or every other day. The key is to just do them in order. So, here we go:

WOD #1

"Elizabeth"
For time:
21-15-9
Power Clean (from the ground, caught in 3/4 squat)
Dips

Video - http://www.cathletics.com/exercises/videos/powerClean.mov

Scale dips as neccasary. Elizabeth should be around an 8-10 min. WOD. Use 45-65lbs. for the Cleans...

Thursday's WOD

Deadlift 5-5-5 (90, 110, 140)

3 rounds for time (7:59)
15 knees to chest
10 push-ups
15 box jumps
10 dips

Wednesday's WOD

Four rounds for time: (15:14)
1 lap on the elliptical
35 Squats

Monday's WOD

For time:  (13:45)


20-16-10-6

DB Power Cleans
Pull Ups
Good Mornings

Next WOD... :)

Front Squat
5-5-5 (add 5-10 lbs. from last time)
Then
For Time:
21-15-9
Box Jumps
Dips
Kettlebell Swings

Monday WOD

AMRAP 15min. (8 rounds)

5 Deadlifts
10 Push Ups
15 Sit-Ups

Rest on Friday

Then Saturday come join the Park WOD! :)

Thursday 1-28-10

For time:
20-16-10-6
DB Power Cleans
Pull Ups
Good Mornings DB Power Clean - Video

Coach has been slacking...

Four rounds for time:
1 lap on the elliptical
35-50 Squats*
*Pick a number between 35 and 50 and use it for all 4 sets. So:
50-50-50-50 or 45-45-45-45

Friday 1-22-10 WOD

3 rounds for time:

1 lap on elliptical
15 Thrusters (barbell - high elbows - barbell rests on shoulders - use hips to move the weight - head through at the top)
15 Knees to Chest

45#'s for Thrusters

WOD for Wednesday 1-20-10

Press
3-3-3-3
Rest 2-3min.
5 rounds for time:
12 Sumo Deadlift High Pull (45#)
12 Dips

Post loads for Press and time to comments.

Tuesday's WOD

AMRAP 15 minutes (9 rounds)
5 deadlifts (85#)
5 pullups
15 situps

Back on track

Traveling last week wreaked havoc with working out.  I was only able to get in 3 workouts during those 7 days.  Time to get back on track!  Did the Park WOD on Saturday and then watched football all day yesterday, so I needed a good workout today.  Looked up a WOD from Crossfit Bako and went with:

7 rounds for time (14:00)
7 knees to chest
7 burpees
7 Kettle Bell swings (30#)

Great workout and sweating like crazy right now

Travel WODs

Basic Workouts - No equipment necessary.

The only requirement is proper workout attire and sometimes a jump rope.

Make sure to warm up and scale accordingly.

1

100 Push-ups

100 Sit-ups

100 Squats

1 Round for Time

2

30 Push-ups

40 Sit-ups

50 Squats

3-5 Rounds for Time

3

5 Pushups

10 Situps

15 Squats

Max Rounds in 20 minutes

4

Lunges (each leg)

Handstand Push-ups

21-15-9 Rep Rounds for Time

5

Run 400 meters (or any sprint distance - 1:30-2:30 min long)

50 squats

25 pushups

3 Rounds for Time

6

Run 1000 meters (about 3-5 minutes)

100 squats

50 Pushups

1 Round for Time

7

Squats for time (pick a number between 100-500)

1 Round for Time

8

Burpees

Pushups

Situps

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

9

5 Handstand push-ups

10 Pistols

Max Rounds in 20 minutes

10

Run 400 meters (1:30-2:30 mins)

30 Squats

5 Rounds for Time

11

Double-Unders (jump rope)

Sit-ups

50-40-30-20-10 Rep Rounds for Time

12

Single unders

Pushups

50-40-30-20-10 Rep Rounds for Time

13

Burpees (50-150 - pick a number and go for it!)

1 Round for Time

14

Run 800 meters (Run about 5 mins)

50 Squats

50 Sit-ups

3 Rounds for Time

15

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

1 Round for Time

16

Handstand Push-ups

Chair Dips

Push-Ups

21-15-9 Rep Rounds for Time

17

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

1 Round for Time

18

Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting!

1 Round for Time

19

10 Turkish Get-ups (1 or 3 gallon jug of water)

20 Double-Unders

30 Walking Lunges

40 Push-ups

30 Squats

20 Leg lifts

10 Box Burpees

2 Rounds for Time

20

Run 400 meters

50 Squats

Run 400 meters

50 Push-ups

Run 400 meters

50 Sit-ups

Run 400 meters

1 Round for Time

21

80-60-40-20

Air Squats

40-30-20-10

Situps

20-15-10-5

HSPU

22

50 Walking Lunges (each leg)

800 M run

50 Walking Lunges

23

10 Shuffle run (aka Suicide's) - 20-50 meters

10 Burpees

5 Rounds

24

50-35-15

Leg lifts

Pushups

Situps

25

30 HSPU

40 Jump squats

50 Situps

60 Squats

70 Double unders

26

How many rounds in 20 minutes of

10 Bench dips

10 Box jumps

10 Lunges (each leg)

27

12 Rounds for time

10 Burpees

10 Leg lifts

28

Sprint 100 meters

Rest 1 minute

Repeat 10 times

29

60 Pushups/30 HSPU

Run 400 m

40 Pushups/20 HSPU

Run 800 m

20 Pushups/10 HSPU

Run 1 mile

30

100 Single unders

50 Squats

5 rounds for time

On the road..

Hey Pop, no problem. Did you get a chance to hit all your WODs this week? If not, just move Thursday up to Wednesday...

Monday 1/4/10
For time:
21-15-9
Box Jumps* Step ups x 2 …. 42-30-18
Sumo Deadlift High Pulls 45-55 #'s
Kettlebell Swings (heavy - what you brought to the gym on xmas eve)

Tuesday 1/5/10

AMRAP 15min.

5 Deadlifts

10 Push Ups

15 Sit-Ups

Wednesday 1/6/10

Front Squat
5-5-5 reps
Rest 2-3min.
Then
8 rounds:
30 sec. Push Press
30 sec. Rest

Thursday and Friday - Rest.

Then let me know what equipment the gym in Orlando has and I'll work up WODs for you based on that. Also, if there's a park near the hotel or an open grass field, I have plenty of travel WODs :)

Let me know!!!

Thursday 1/7 - Wednesday 1/13

Steve, I'll be on the road leaving 6:40am on Thursday 1/7 and returing Wednesday 1/13 night. So I need to workout Monday, Tuesday and Wednesday, off on Thursday and Friday.  I fly again on Saturday from Kentucky to Orlando and hopefully the hotel in Orlando will have some decent equipment.  I then fly again on Tuesday and then fly home on Wednesday.

Happy Mondee!

WOD: For time:
21-15-9
Box Jumps* Step ups x 2 …. 42-30-18
Sumo Deadlift High Pulls 45-55 #'s
Kettlebell Swings (heavy - what you brought to the gym on xmas eve)