Tuesday, August 31, 2010

CrossFit Workout - Wednesday 09/01/10

power cleans and weighted ring dips 7-7-7-7-7

Rest 1-2 minutes between sets. Trainer will select your weights and rep sequencing prior to your workout.


Sorry the pics from the morning are blurry, I'll be more careful - you guys just move so fast!

Monday, August 30, 2010

Crossfit Workout - Tuesday 08/31/10


21-15-9 reps of

95lb thruster (65lb women)

Record time on whiteboard or post to Comments.


Sunday, August 29, 2010

Crossfit Workout - Monday 08/30/10


500 meter run or row
50 pushups

4 rounds, for time.


CrossFit Workout - Saturday 08/28/10

3 rounds for time of

row 500 meters
21 burpees
run 400 meters

Record time on Whiteboard or post to Comments


Thursday, August 26, 2010

Crossfit Workout - Friday 08/27/10

using a 95lb bar for men and 65lb bar for women perform

summo deadlift high pull - 15 reps
hang power clean - 15 reps
4-count mountain climber - 30 reps

3 rounds for time

Record time on Whiteboard or Post to Comments

Warmup: CF Cleveland Gymnastics warmup x 2
Cool down: Row 100 calories


Wednesday, August 25, 2010

Crossfit Workout - Thursday 08/26/10

air squat - 20 reps
situps - 20 reps

max rounds in 20 minutes.  You must also run a total of 1000 meters during the 20 minute workout, partitioned any way you choose. You can run the 1000 meters right away and get it out of the way, run 100M, 200M or 500M laps anytime you choose to rest between rounds.  Just run a total of 1000 meters.

Score the workout using the total number of reps performed. Example, if you completed 6 full rounds your score is 240 reps. If you completed 10 full rounds plus 15 air squats in your 11th round your score is 415. Record score on the Whiteboard or post to Comments.


Tuesday, August 24, 2010

CrossFit Workout - Wednesday 08/25/10

225lb deadlift - 21 reps
run 750M
225lb deadlift - 15 reps
run 750M
225lb deadlift - 9 reps
run 750M

Record time for each 750M run on Whiteboard or post to Comments.  Scale weight to 1.25x your bodyweight or 65% of your 1 rep max, which ever is lower.  Maintain strict form on all reps of deadlifts, do not race through and sacrifice form. Take as much time as needed to get all reps completed. The clock is NOT running during the deadlifts, only the runs.

Warmup: CF warmup x 2 rounds plus 12 reps of medium weight deadlifts each round
Cool down: hang out in the bottom of an air squat for 1 minute, rest 1 minute x 3 sets, ass to ankles with weight firmly on heels.


Monday, August 23, 2010

CrossFIt Workout - Tuesday 08/24/10

7 rounds for time,

15 reps - box jump
15 reps - hanging knees to elbow
15 reps - KB swing 55lb/36lb

Record time on whiteboard or post to Comments


Sunday, August 22, 2010

Crossfit Workout - Monday 08/23/10

400 meter walking lunge

Record time on Whiteboard or post to Comments

Warmup: Crossfit Warmup x 2 rounds, 12 reps each
Cool down: 1-10-1 pyramid of 4-count mountain climbers & plank jacks

Lunge from the front door to the door of the Barber Shop and back equals 100M, 4 round trips equal 400 meters.


Saturday, August 21, 2010

Crossfit Workout - Saturday 08/21/10


run 1 mile
100 pullups
200 pushups
300 squats
run 1 mile

If you have a 20lb weight vest, put it on. Post time to whiteboard or post to Comments.


Thursday, August 19, 2010

Crossfit Workout - Friday 08/20/10

Run 400 meters
50 Sit-ups
Run 400 meters
40 Sit-ups
Run 400 meters
30 Sit-ups
Run 400 meters
20 Sit-ups
Run 400 meters
10 Sit-ups

Post time to Comments or the Whiteboard


Wednesday, August 18, 2010

Crossfit Workout - Thursday 08/19/10

in 20 minutes perform:

max rep pushups (hand release)
run 1000 meters

Record number of reps completed on the whiteboard or post to Comments

Run a total of 1000 meters during the 20 minute workout at any split you choose.  Use the run(s) wisely as rest between sets of pushups.  You can choose to do sets of 100M, 200M, 400M or 500M runs mixed in with your pushups, or you can run the entire 1000M at the start or finish of the workout. Be smart and partition your pushups and rest to maximize your number of pushups reps.

warmup:  500m row & 30 box jumps x 3 rounds
cool down: 400M farmers walk, men 30lb DBs, ladies 20lb DBs


Tuesday, August 17, 2010

Crossfit Workout - Wednesday 08/18/10

75 Sit-ups
65-Pound Tabata Front Squat (45lb) for ladies
75 Sit-ups

Rest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals.

Post time as set count for first sit-ups, Tabata squat score, and set count for second set of sit-ups. E.G., “1,13,2”

Warmup: 100 jumping jacks, 15 burpees, 1.2 mile run
Cool down: 30 reps 1x bodyweight deadlifts, take as long as it takes while maintaining perfect form