Thursday 8/30/07

Deck of Cards (back by popular demand! -Troy-)

Shuffle a standard deck of card and get ready to deal one card at a time.

Clubs = Clean and Jerk - med ball, dumbbells or bar
Diamonds = Med Ball toss or Wall Ball Shots
Hearts = Pushups
Spades = Overhead Squat - med ball, pvc or bar

Turn a card and perform that # of reps of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 10 burpees.

Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters. Also, turn one or two cards face up slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.

Post time to Comments

Wednesday 08//29/07

Warmup - 30 medicine ball clean and press

21-15-12-9 reps of

overhead squat
thruster
snatch

use the same weighted bar for all three exercises, use pvc or broomstick if necessary

Post time to Comments

Tuesday 08/28/07

400M Walking Lunge, post time to Comments

Thursday 823/07

50 reps of the following exercises, for time. Do them in any order but you must complete all 50 reps before moving on. Break into as many sets as needed. Scale down to 30 reps of each

Box Jump
Push Press
Dumbbell Swing
L-Sit/L-Hang - hold 50 seconds total time
Pushup
Deadlift
Snatch - PVC
Lying Elbows to Knees
Pullup
Squat

Post time to Comments

Wednesday 08//22/07

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Tuesday 08/21/07

Warmup - 30 medicine ball clean and press
Catch in a full squat, stand, then a full press with active shoulders

21-15-9 reps of

Pullups
Pushups
D-Ball Slams

1/2 mile run between sets, so perform

21 reps of pullups, pushups and slams
1/2 mile run
15 reps of pullups, pushups and slams
1/2 mile run
9 reps of pullups, pushups and slams

For time, post time to Comments

Thursday 08/16/07

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Post time to comments.

6:00PM Group Workout

FGB 3 rounds of performing the following exercises for one minute each with no rest in between, one minute rest between rounds. Count the total number of reps of each.

thrusters
hang snatch
pushups
box jumps
DL High pulls

Post total number of reps to Comments

Wednesday 08//15/07

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Tuesday 08/14/07

Fat Burner

100M sprints
10 pushups
15 overhead squats - PVC or light bar

As many rounds in 15 minutes. Start the first 5 minutes at a warm-up pace
Up the intensity for the next 10 minutes.

Next do 15 minutes of stretching and slowly practice your squat form.

Then as many rounds as you can complete in the next 15 minutes of

5 pullups
10 pushups
15 dumbbell swings

Post # of rounds to Comments

Thursday 8/9/07

Pushup and Squat Ladders

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 14 squats and rest for the remainder of the minute.

Continue increasing the pushups and reducing the squats by one rep each minute for a total of 15 minutes. At the end of 15 minutes, you will have performed 120 reps of each. This gets increasing more difficult in a hurry.

It will look like this:

Minute Pushups Squats
1 1 15
2 2 14
3 3 13
4 4 12

....... you get the idea

14 14 2
15 15 1

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

Wednesday 08//08/07

Back Squat 3-3-3-3-3-3-3 reps

Warm up with light back squats, starting with the bar, then adding up to approx. 1/2 bodyweight.

Increase the weight by approximately 10% and perform 3 lifts at that weight, rest 2-3 minutes and perform 3 lifts at a new higher weight. Continue adding weight for each new set, progressing to your 3 rep max. Drop back in weight if you hit failure in a set.

Post loads to Comments

Tuesday 08/07/07

Fat Burner

5 Pullups
10 Back Extensions
15 KB/DB Swings

As many rounds in 15 minutes. Start the first 5 minutes at a warm-up pace
Up the intensity for the next 10 minutes.

Next do 15 minutes of stretching

Then as many rounds as you can complete in the next 15 minutes of

5 pullups
10 pushups
15 situps

Post # of rounds to Comments

Thursday 8/2/07

Deck of Cards

Shuffle a standard deck of card and get ready to deal one card at a time.

Clubs = walking lunge (right step and left step counts as 1 rep)
Diamonds = pushups
Hearts = Pullups
Spades = Squats

Turn a card and perform that # of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 15 burpees.

Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters.
Also, turn one or two cards face up slide them in the middle and/or 3/4 downin the deck. When these cards show, take a 30-60 second rest before continuing on.

Post time to Comments

Wednesday 08//01/07

Deadlifts 3-3-3-3-3-3-3 reps

Warm up with light deadlifts, starting with the bar, then addind up to 1/2 to 3/4 bodyweight.

Perform 3 lifts at each weight, increasing the weight each set to approach for 3 rep maximum. Rest as needed between sets, 2-3 minutes is normal. Do not skip or shorten the rest period. Drop back in weight if you hit failure in a set.

Post loads to Comments

Example: If your first set is 175, followed by a set of 195, then 215, then 235, then you fail on your 3 lift of 245, drop back to 235, then either retry 245, up to 240 or stick with 235. You would record this as:

175-195-215-235-245f-235-235


ALTERNATE:

If you do not have proper DL form for going heavy:

100 pullups
200 pushups

Break into as many sets as needed for each.

Post time to comments