warmup - 50 med ball clean and press
start with power clean (catch in 1/4 squat) and advance to catching in a full squat as you work up a sweat
Helen
Three rounds for time:
Run 400 meters (1/4 mile)
21 reps - 1.5 pood Kettlebell swings (or 55 pound dumbbell swing)
12 Pull-ups
We did this last week. Kick up the intensity and knock a minute of two of your last time.
Post time to comments.
Scale down - 36lb Kettlebell or 35lb. dumbbell
Wednesday, September 26, 2007
Tuesday, September 25, 2007
Wednesday 09/26/07
Today we do a Crossfit Cleveland 5K - We just might name this workout "Troy does Cindy".
Begin with 5 pullups, 10 pushups and 15 squats and then run 400M(1/4 mile). Repeat 11 more times completing a 5K including 60 pullups, 120 pushups and 180 squats.
If you think this sounds too easy, make it a CrossFit Cleveland 10K!
If you don't have a pullup bar or tree branch available, sub 10 55lb DB/KB Swings for the pullups.
Post time to Comments
Begin with 5 pullups, 10 pushups and 15 squats and then run 400M(1/4 mile). Repeat 11 more times completing a 5K including 60 pullups, 120 pushups and 180 squats.
If you think this sounds too easy, make it a CrossFit Cleveland 10K!
If you don't have a pullup bar or tree branch available, sub 10 55lb DB/KB Swings for the pullups.
Post time to Comments
Tuesday 09/25/07
Warmup - 30 medicine ball clean and press
21-15-12-9 reps of
overhead squats
thrusters
pushups
use the same weighted bar for the ohs and thrusters, use pvc or broomstick if necessary
Post time to Comments
21-15-12-9 reps of
overhead squats
thrusters
pushups
use the same weighted bar for the ohs and thrusters, use pvc or broomstick if necessary
Post time to Comments
Wednesday, September 19, 2007
Thursday 9/20/07
One of my "300" workouts
For time....
400M run or 500M row
100 Pushups
100 Wallball Shots
100 Box Jumps
400M run or 500M row
Post time to Comments
Start with the 400M run or 500M row
break up into smaller sets and rotate between the pushups, wallball shots and box jumps as needed,
End with another 400M run or 500M row
For time....
400M run or 500M row
100 Pushups
100 Wallball Shots
100 Box Jumps
400M run or 500M row
Post time to Comments
Start with the 400M run or 500M row
break up into smaller sets and rotate between the pushups, wallball shots and box jumps as needed,
End with another 400M run or 500M row
Tuesday, September 18, 2007
Wednesday 09/19/07
Helen
Three rounds for time:
Run 400 meters (1/4 mile)
21 reps - 1.5 pood Kettlebell swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Scale down - 36lb Kettlebell or 35lb. dumbbell
Three rounds for time:
Run 400 meters (1/4 mile)
21 reps - 1.5 pood Kettlebell swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Scale down - 36lb Kettlebell or 35lb. dumbbell
Tuesday 09/18/07
CrossFit Warmup - 3 rounds, then
For time, 21-15-9 reps of
1x Body weight Deadlift
1/2x Body weight Push Press
3/4x Body weight Back Squat
If you don't have enough weights, increase reps indirectly proportional. i.e. if you only have 1/2 your body weight for the deadlifts, double the reps. Maybe my terms are wrong, but you get the idea.
Post time and load to Comments
For time, 21-15-9 reps of
1x Body weight Deadlift
1/2x Body weight Push Press
3/4x Body weight Back Squat
If you don't have enough weights, increase reps indirectly proportional. i.e. if you only have 1/2 your body weight for the deadlifts, double the reps. Maybe my terms are wrong, but you get the idea.
Post time and load to Comments
Wednesday, September 12, 2007
Thursday 9/13/07
10 pushups
20 squats
40 yard sprint
Complete as many rounds as you can in 20 minutes
Rest as needed between rounds. Too little rest during the early rounds will waste you sooner than later. Start with no less than 30 seconds between rounds, a full minute is a better idea until you can gauge your capacity.
Post # of rounds to Comments
20 squats
40 yard sprint
Complete as many rounds as you can in 20 minutes
Rest as needed between rounds. Too little rest during the early rounds will waste you sooner than later. Start with no less than 30 seconds between rounds, a full minute is a better idea until you can gauge your capacity.
Post # of rounds to Comments
Wednesday 09/12/07
Run for 21 minutes and record distance.
We did this on June 20th and May 23rd, compare your results and post times to Comments.
We did this on June 20th and May 23rd, compare your results and post times to Comments.
Tuesday, September 11, 2007
Tuesday 09/11/07
21-15-9 reps of
135 deadlift
75 push press
followed by a 500 meter row or 400 meter run
Post time to Comments
You will do
135lb DL - 21 reps
75lb PP - 21 reps
500M row
135lb DL - 15 reps
75lb PP - 15 reps
500M row
135lb DL - 9 reps
75lb PP - 9 reps
500M row
135 deadlift
75 push press
followed by a 500 meter row or 400 meter run
Post time to Comments
You will do
135lb DL - 21 reps
75lb PP - 21 reps
500M row
135lb DL - 15 reps
75lb PP - 15 reps
500M row
135lb DL - 9 reps
75lb PP - 9 reps
500M row
Thursday, September 6, 2007
Thursday 9/6/07
Warmup with 5 rounds of
5 pullups
5 med ball cleans
5 standing press with pvc
Then mark off 60 yards for sprints
Blast through 12 pushups, 12 squats and a 60 yard dash
12 rounds, rest one full minute after each sprint
Post total time to Comments
5 pullups
5 med ball cleans
5 standing press with pvc
Then mark off 60 yards for sprints
Blast through 12 pushups, 12 squats and a 60 yard dash
12 rounds, rest one full minute after each sprint
Post total time to Comments
Wednesday, September 5, 2007
Wednesday 09/05/07
Fat Burner
Standing Press
warmup with
25 - PVC
15 - 10 lb bar
10 - 45 lb bar
then with 2 minutes rest between, do
5 reps x 65 lbs
5 reps x 85 lbs
5 reps x 95 lbs
5 reps x 105 lbs
5 reps x 115 lbs
Followed by
25 snatch with pvc, slow relaxed pace, focus on perfect form and deep OHS
then
as many rounds in 15 minutes of
3 reps dumbell snatches right side -15lb
3 reps dumbell snatches left side -15lb
6 reps Overhead Squat - 10lb bar
Post # of rounds to Comments
Standing Press
warmup with
25 - PVC
15 - 10 lb bar
10 - 45 lb bar
then with 2 minutes rest between, do
5 reps x 65 lbs
5 reps x 85 lbs
5 reps x 95 lbs
5 reps x 105 lbs
5 reps x 115 lbs
Followed by
25 snatch with pvc, slow relaxed pace, focus on perfect form and deep OHS
then
as many rounds in 15 minutes of
3 reps dumbell snatches right side -15lb
3 reps dumbell snatches left side -15lb
6 reps Overhead Squat - 10lb bar
Post # of rounds to Comments
Tuesday, September 4, 2007
Tuesday 09/04/07
25 reps of
Box Jumps - 20"
Pushups
DB/KB Swings - 25lb
Box Step-ups holding Dumbells - 15 lbs
4 rounds for time
Post time to Comments
Box Jumps - 20"
Pushups
DB/KB Swings - 25lb
Box Step-ups holding Dumbells - 15 lbs
4 rounds for time
Post time to Comments
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