Sunday, January 31, 2010

CrossFit Workout - Monday 02/01/2010

Holy crap it's Feb 1st already!

Warmup:  4 rounds of
350 row
25 kb swing
15 pullup

WOD: max rounds in 15 minutes of
10 hanging knees to elbows (KTEs)
15 DB thrusters
20 mountain climbers

Post total # of rounds to Comments

Cool down: tabata BTB squats x 8, BTB=bottom to bottom, that means hold the bottom position during the 10 second rests

Don't forget to join us at the West End Tavern at 6:30pm for the CF Cleveland $1 draft night.  Burpees optional!

Thursday, January 28, 2010

Crossfit Workout - Friday 01/29/10

Yes, you see handstand pushups in the workout.......scale as needed

5 rounds for time

50 walking lunges - holding 10-15lb med or slam ball overhead
15 handstand pushups

Post time to Comments

Wednesday, January 27, 2010

Crossfit Workout - Thursday 01/28/10

A modified version of "Kate", called "Downhill Kate" or maybe it should be "Down Stream Kate"

800 meter row
80 pushups

600 meter row
60 pushups

400 meter row
40 pushups

200 meter row
20 pushups

Post time to Comments, and be glad it was not "Uphill Kate"

Cool down, 50 hanging knees to elbows, for time

Tuesday, January 26, 2010

CrossFit Workout - Wednesday 01/27/10

With the clock continuously running perform 5 front squats followed by max pullups for the remainder of the minute, then rest for 1 minute, repeat 9 times for a total of 10 rounds in 19 minutes.

Record the number of pullup reps per round and post results to Comments.

Monday, January 25, 2010

CrossFit Workout - Tuesday 01/26/2010

3 rounds, for time
50 pushups
50 situps
50 squats

Post time to Comments

Cool down - 2 minute bar hang.  Affiliate Cup Team add 2 minute handstand hold, try for single 2 minute hold

Sunday, January 24, 2010

CrossFit Workout - Monday 01/25/2010

10 burpee pullup
15 box jump

7 rounds, for time

Cool down: 2 minute total hold - L-sit/L-hang

Thursday, January 21, 2010

Crossfit Workout - Friday 01/22/10

Warmup - take a break from the standard Crossfit Warmup
5-10-15-10-5 reps of box jumps, wall balls and situps

Workout: for time

Row 800M
Squat - 80 reps
Row 600M
Squat - 60 reps
Row 400M
Squat - 40 reps
Row 200M
Squat - 20 reps

Post time to Comments

Cool down: 50 wall ball situps  (hold med ball on chest while performing the situp and throw it as high as you can against the wall, catch and repeat)

Wednesday, January 20, 2010

Crossfit Workout - Thursday 01/21/10

For time, 100 reps each of

75lb summo deadlift high pull (45-55lb for women)
abmat situp
75lb push press (45-55lb for women)

Perform everything in any combination of reps per set as desired. 10 reps of each exercise x 10 rounds, 20 reps each x 5 rounds, do all 100 high pulls before moving to situps, you pick - just get all 300 reps done as fast as possible.

Use the same bar for the high pulls and push presses, take the first rep of each push press set from the floor - no rack.

Cool down: 3 minute plank hold.  Affiliate Cup Team do 6 minutes.

Tuesday, January 19, 2010

CrossFit Workout - Wednesday 01/20/10

Warmup - 1 round of the CrossFit warmup
Mini-WOD - 3 rounds of the CrossFit Warmup, for time
Affiliate Cup Team, add 10 DB Thrusters to each round

Strength Workout:  Overhead Squats 5x5
5 sets of 5 reps, all at 75-80% of your 1 rep max

Perform several sets of 5 reps working up to your target weight for this workout, then perform 5 sets of 5 reps each with 2-3 minutes rest between sets

Cool down, Overhead Squat - 30 reps at 50% of the weight you used in the workout
Affiliate Cup Team, add 3 minutes of handstand holds

Monday, January 18, 2010

CrossFit Workout - Tuesday 01/19/2010

max rounds in 20 minutes

12 KB swing 
9  KTE
6 DB thruster

Post # of rounds to Comments

KB Weight - 55lb Men, 36lb Women
DB Weight - 30lb Men, 20lb Women

Cool down: 50 situps, for time  Affiliate Cup Team add 100 ball slams, for time

Sunday, January 17, 2010

CrossFit Workout - Monday 01/18/10

For time

1150M row
95 situps
75 squats
55 pushups
35 pullups
15 burpees

Post time to Comments

Cool down, 35 ball slams

Thursday, January 14, 2010

Warmup - take a break from the standard Crossfit Warmup
5-10-15-10-5 reps of box jumps. wall balls and situps

Workout: Rowing Helen

3 rounds for time of
500M row
21 KB swings
12 pullups

Post time to Comments

Cool down: stepping lunge - holding a bumper plate over head (15-25lb men, 10-15lb women)
alternating stepping lunge for 1 minute, rest for 30 seconds, repeat two more times

Wednesday, January 13, 2010

Crossfit Workout - Thursday 01/14/10

Crossfit Warmup - 3 rounds
Affiliate Cup Team - add 10 DB thrusters per rounds

15 reps deadlift  @ 1x body weight
15 reps knees to elbows (KTEs)
max rounds in 20 minutes

Cool down: tabata squats 8 rounds (20 sec on/10 sec rest x 8 - 4 minutes total)
Affiliate Cup Team - tabata squats-8 rounds followed by 3 minute bottom squat hold

Tuesday, January 12, 2010

CrossFit Workout - Wednesday 01/13/10

Crossfit Warmup - 2 rounds
Affiliate Cup Team - 3 rounds  plus 10 DB thrusters per rounds

WOD:  Clean and Jerk - 3 reps on the minute for 15 minutes
Men 135lb - Women 105lb

If scaling weight down, perform 20 seconds of clean and jerks on the minute and rest for the remainder of the minute, 15 rounds

Cool down: tabata situps-6 rounds (20 sec on/10 sec rest x 6 - 3 minutes total)
Affiliate Cup Team - tabata situps-8 rounds followed by 3 minute plank hold

Monday, January 11, 2010

CrossFit Workout - Tuesday 01/12/10

Crossfit Warmup x3
Affiliate Cup Team: add DB thrusters

WOD - Filthy Fifty

50 Box jumps, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to Comments

Cool Down - 4 rounds of Cindy
Affiliate Cup Team: 8 rounds for time

Sunday, January 10, 2010

CrossFit Workout - Monday 01/11/10

Crossfit warmup + DB thrusters x3

WOD:   The Dirty Dozen- partner workout

12 pushups
12 squats
12 pulls on the rower, max effort

12 rounds, for time

you rest while your partner works then you work while your partner rests, rinse and repeat x 12.

Thursday, January 7, 2010

Crossfit Workout - Friday 01/08/10

Crossfit Warmup x3

WOD:  21-18-15-12-9-6-3 reps of

handstand pushup
pvc snatch

Post time to comments

Wednesday, January 6, 2010

Crossfit Workout - Thursday 01/07/10

Crossfit warmup x3

WOD- max effort on Concept 2 rower, for calories

2 minutes row for max cals, 2 minutes rest, 5 rounds

Post calories per round and total to Comments

*partner up with someone on a rower, you row while they rest and alternate

Tuesday, January 5, 2010

Crossfit Warmup x 3

WOD - Back Squats 3-3-3-3-3-3  increase weight each set to hit 3 rep maximum

Alternate WOD - if max effort back squat form is not solid and to full depth

5 rounds for time

15 reps - back squat at approximately 50% of your 1RM
30 dips (use assistance bands if necessary)

Monday, January 4, 2010

CrossFit Workout - Tuesday 01/05/2010

Crossfit warmup x3

WOD = 5 rounds for time of

15 pullups
30 kb swings

Cool Down - max situps in 2 minutes immediately followed by max ball slams in 1 minute

Sunday, January 3, 2010

CrossFit Workout - Monday 01/04/2010

Tabata Intervals

OH squat-pvc
DB push press - 30 lb/20lb M/W

20 seconds of work followed by 10 seconds of rest x 8 rounds for each exercise. Perform all 8 rounds of OH squats before moving on to 8 rounds of pushups, and so on. Total time for workout is 20 minutes ( 5 rounds of 4 minutes each). Count total reps of each exercise and post totals to Comments.

Cool Down - max pullups in 2 minutes immediately followed by max ball slams in 1 minute