Wednesday, October 31, 2007

Wednesday 10/31/07

Happy Halloween!



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Warmup for the workout by doing light sets of DLs instead of the CrossFit warmup. Focus on proper form on all lifts. Rest a full 3 minutes between sets as the loads get heavier. Dealifts are a fundamental exercise for Crossfit. Start with PVC pipe until your form is perfect.

Here is a video clip of Mark Rippetoe on proper deadlift alignment.

The 2nd half of this video can be found on the main CrossFit website.

Tuesday, October 30, 2007

Tuesday 10/30/07


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Thursday 10/25//07

As many rounds in 20 minutes of...

5 burpees
10 med ball clean and jerk
15 KB/DB swings

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Wednesday, October 24, 2007

Wednesday 10/24/07

5x5 Back Squat
5x5 Standing Press

Start of warming up with a 45lb bar, 10 reps of each

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Tuesday, October 23, 2007

Tuesday 10/23/07

CF Warmup x 3

For time, 21-15-9 reps of..

KB/DB Swings - 35 to 55 lbs.
Thrusters - pair of 25lb DBs

Yes, I really wrote somersaults. Come to a standing position after each rep. If you have not gone upside down much lately, drop to 10 somersaults per round. We'll be building an interesting progression with these. This workout is hard and fast.

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Thursday, October 18, 2007

Thursday 10/18//07

Sean calls this one 21 Minutes of Suck or Blackjack in Hell.

6 rounds – two minutes of jump rope followed by one minute for max reps, 30 seconds rest between rounds.

It goes like this....

Two minutes Jump Rope
One minute max reps – Squat
30 seconds rest

Two minutes Jump Rope
One minute max reps – Pushup
30 seconds rest

Two minutes Jump Rope
One minute max reps – Pullup
30 seconds rest

Two minutes Jump Rope
One minute max reps – Box Jump (20” minimum)
30 seconds rest

Two minutes Jump Rope
One minute max reps – Row (calories)
30 seconds rest

Two minutes Jump Rope
One minute max reps – Standing Press (1/3 - 1/2 of Body Weight)
30 seconds rest

Complete in any order depending on equipment available. Sub SumoDL High Pull if rower is not available. Count all successful reps for each round. Post the total number of rope jumps of all six rounds and the total number of max reps of all six rounds combined. Score looks like this, 1235/225 for 1235 rope jumps and 225 total max reps. Add “+P” if you meet Pukie!

Wednesday, October 17, 2007

Wednesday 10/17/07

Pushup Ladders plus Squats

Start the clock and during the first minute perform 1 pushup and 15 squats, then rest for the remainder of the first minute.

During the 2nd minute perform 2 pushups and 15 squats and rest for the remainder of the minute.

Continue increasing the pushups and by one rep each minute plus 15 squats for at least 15 minutes. Continue for as long as you are able, record highest number of pushups you are able to complete.

At the end of 15 minutes, you will have performed 120 pushups and 225 squats. This gets increasing more difficult in a hurry.

It will look like this:

Minute Pushups Squats
1........ 1......15
2........ 2......15
4.........4..... 15

....... you get the idea

continue until you are unable to do any more pushups!

Finish with 50 reps of the Olympic Snatch with PVC or light bar

Tuesday, October 16, 2007

Tuesday 10/16/07

CrossFit Warm-up x3 then

Three rounds for time of:

Run 400 meters
65 pound Thruster, 30 reps
65 pound Walking Lunge, 30 steps

Post time to comments.

Scale Down - Use 45lb OLY bar or hold 10-20LB dumbbell in each hand

See the CrossFit FAQ for info on the official CrossFit Warmup routine.

Thursday, October 11, 2007

Thursday 10/11//07

Run for 21 minutes and record distance. Cap off with 30 jumping squats, preferrably with an OLY bar on your back.

We did the 21 minute run on September 12th, June 20th and May 23rd, compare your results and post times to Comments.

It's nice and sunny this morning here in Miami, how is it in Cleveland?

Wednesday, October 10, 2007

Wednesday 10/10/07


as many rounds in 20 minutes of

5 pullups
10 pushups
15 squats

Post # of rounds to Comments

Tuesday, October 9, 2007

Tuesday 10/09/07

Five rounds for time of:

50 Squats
100 Rope jumps

Post time to comments.

Thursday, October 4, 2007

Thursday 10/04//07

Five rounds for time of:

Run 400 meters
65LB Thruster, 21 reps

Post time to comments.

Wednesday, October 3, 2007

Wednesday 10/03/07

6 DB clean and press - right
6 DB clean and press - left
12 Overhead Squat - bar or pvc

7 rounds, for time

Use 15%-25% of your bodyweight for cleans. 45LB bar or pvc on OHS. Scale weight down as needed to complete all 7 rounds maintaining solid form.

Post time and load to Comments!

Tuesday, October 2, 2007

Tuesday 10/02/07

Run 1 mile - warmup pace, followed by

max rounds in 20 minutes of

3 ring pushups
6 ring dips
9 box jumps 20"
12 KB swings 35lb

Post # of rounds to Comments

If you don't have rings, use paralletes or get your feet up on a table for the pushups and do chair dips instead.