We turn off the clock this week (except for the cool downs) and work on improving form and technique on a handfull of exercises.
Dumbbell or medball cleans - 10 reps then rest a minute, 15 rounds
Focus on coming to full hip & knee extension before shrugging and pulling/dropping under the load, landing in a full squat, then standing with the weight in the rack position before lowering for the next rep.
Feet should start in deadlift position and quickly move to the squat position prior to pulling under. Reset feet to deadlift position before starting the next rep. Beginners, leave feet in the squat position for the entire movement.
Primary focus: quickly and violently extending your hips under load followed by an immediate closing of the hips under load. Pull under the load and catch it in a full squat, don't just power clean the weight and ride it down to the bottom of the squat.
Warmup: Crossfit Warmup x 3 rounds
Cool down: 100 pushups, for time. Keep your own time and record on the White Board.
Sunday, February 28, 2010
Thursday, February 25, 2010
CrossFit Workout - Friday 02/26/10
no clock today, work on strict form and strength
workout:
standing press - 5 reps 1/2 body weight - men, 1/3 - women
hanging knees to elbows - 10 reps, slow with pause at bottom, no swing
10 sets, rest as needed
clean the bar from the ground for the 1st rep of each set of the standing presses. reduce weight if you can not maintain strict form for all 5 reps. Maintain a neutral back throughout movement, no over extension/arching of the back during the press.
warmup: 3 rounds
25 box jumps
15 db press 20lb men, 10-15lb women
cool down: 15 second samson stretch R&L x4
deep lunge, back foot straight and heel down, square shoulders, vertical arms
workout:
standing press - 5 reps 1/2 body weight - men, 1/3 - women
hanging knees to elbows - 10 reps, slow with pause at bottom, no swing
10 sets, rest as needed
clean the bar from the ground for the 1st rep of each set of the standing presses. reduce weight if you can not maintain strict form for all 5 reps. Maintain a neutral back throughout movement, no over extension/arching of the back during the press.
warmup: 3 rounds
25 box jumps
15 db press 20lb men, 10-15lb women
cool down: 15 second samson stretch R&L x4
deep lunge, back foot straight and heel down, square shoulders, vertical arms
Wednesday, February 24, 2010
CrossFit Workout - Thursday 02/25/10
2 minutes - row, max calories
2 minutes - pullups, max reps
1 minute - rest
2 minutes - row, max calories
2 minutes - pushups, max reps
1 minute - rest
2 minutes - row, max calories
2 minutes - situps, max reps
1 minute - rest
2 minutes - row, max calories
2 minutes - squats, max reps
Post score per round to Comments
Warmup:
CrossFit warmup - 12 reps each x 1 round
CF Cleveland warmup - 12 reps each x 1 round
Cool down:
60 seconds total - ring support hold
2 minutes - pullups, max reps
1 minute - rest
2 minutes - row, max calories
2 minutes - pushups, max reps
1 minute - rest
2 minutes - row, max calories
2 minutes - situps, max reps
1 minute - rest
2 minutes - row, max calories
2 minutes - squats, max reps
Post score per round to Comments
Warmup:
CrossFit warmup - 12 reps each x 1 round
CF Cleveland warmup - 12 reps each x 1 round
Cool down:
60 seconds total - ring support hold
Tuesday, February 23, 2010
CrossFit Workout - Wednesday 02/24/10
Deadlift WOD, choose "Strength" or "Courage"
Strength - Deadlift 1-1-1-1-1
15 burpees and 3 minutes rest after each lift
work up to your 1 rep max lift
Courage - deadlift and burpees, 15 reps each x 5 rounds, for time
deadlift weight = your body weight or 50% of your 1 rep max
Warmup: 1500M row
Cool down: 21 shoot-throughs on paralletes
Strength - Deadlift 1-1-1-1-1
15 burpees and 3 minutes rest after each lift
work up to your 1 rep max lift
Courage - deadlift and burpees, 15 reps each x 5 rounds, for time
deadlift weight = your body weight or 50% of your 1 rep max
Warmup: 1500M row
Cool down: 21 shoot-throughs on paralletes
Monday, February 22, 2010
CrossFit Workout - Tuesday 02/23/10
Partner up for this one if you can...
1->10->1 pyramid of
wall ball shots & ball slams
Post time to Comments
Warmup: New CF Cleveland Warm-up (thanks Tucker!)
10 reps each x 3 rounds of
shoulder rollouts - pvc
overhead squat - pvc
shoot throughs
hollow rock hold to superman stretch
pullups
Cool down: handstand hold, 3 minutes total. Use partner to spot, do not use wall unless you do not have a spotter. Post # of attempts to get 3 minutes total hold.
1->10->1 pyramid of
wall ball shots & ball slams
Post time to Comments
Warmup: New CF Cleveland Warm-up (thanks Tucker!)
10 reps each x 3 rounds of
shoulder rollouts - pvc
overhead squat - pvc
shoot throughs
hollow rock hold to superman stretch
pullups
Cool down: handstand hold, 3 minutes total. Use partner to spot, do not use wall unless you do not have a spotter. Post # of attempts to get 3 minutes total hold.
Sunday, February 21, 2010
CrossFit Workout - Monday 02/22/2010
We're back from a week in South Beach, sorry for missing a few workout postings.
Today's WOD: Upside Down Angie
100 squats
100 situps
100 pushups
100 pullups
For time, post results to Comments
Warmup: 5 burpees, 10 KTEs, 15 ball slams, 5 rounds
Cool down: Trainer's choice
Today's WOD: Upside Down Angie
100 squats
100 situps
100 pushups
100 pullups
For time, post results to Comments
Warmup: 5 burpees, 10 KTEs, 15 ball slams, 5 rounds
Cool down: Trainer's choice
Tuesday, February 16, 2010
CrossFit Workout - Wednesday 02/17/10
on the minute, for 16 minutes total time
8 db thruster - 30lb pair - rest for the remainder of the minute
8 burpee - rest the remainder of the minute
repeat seven more times.
Scale thruster load up or down in order to perform all eight reps in 15-20 seconds. use DBs or KBs, your choice.
cool down: trainer's choice.
8 db thruster - 30lb pair - rest for the remainder of the minute
8 burpee - rest the remainder of the minute
repeat seven more times.
Scale thruster load up or down in order to perform all eight reps in 15-20 seconds. use DBs or KBs, your choice.
cool down: trainer's choice.
Monday, February 15, 2010
CrossFit Workout - Tuesday 02/16/10
For time, 5-10-15-20-15-10-5 reps of
db or kb press
ring dip (band assist if necessary)
pushup
box jump
Post time to Comments, and thank Jeff Tucker for the wod!
Warmup: Crossfit warmup, 10 reps x 3 rounds, sub burpees for dips
Cool down: Trainer's choice
db or kb press
ring dip (band assist if necessary)
pushup
box jump
Post time to Comments, and thank Jeff Tucker for the wod!
Warmup: Crossfit warmup, 10 reps x 3 rounds, sub burpees for dips
Cool down: Trainer's choice
Sunday, February 14, 2010
CrossFit Workout - Monday 02/15/2010
WOD: Dead Hang Cindy
5 pullups
10 pushups
15 squats
Max rounds in 20 minutes
Dead hang pullups, no kip. You must pause briefly at the bottom of each rep
Post # of rounds to Comments
Warmup: Crossfit warmup, 10 reps x 3 rounds, sub burpees for pullups
Cool down: Trainer's choice
5 pullups
10 pushups
15 squats
Max rounds in 20 minutes
Dead hang pullups, no kip. You must pause briefly at the bottom of each rep
Post # of rounds to Comments
Warmup: Crossfit warmup, 10 reps x 3 rounds, sub burpees for pullups
Cool down: Trainer's choice
Thursday, February 11, 2010
Crossfit Workout - Friday 02/12/10
Tabata Intervals - 20 seconds of work and 10 seconds of rest x 8
pullup
pushup
ball slam
squat
Post total reps per exercise to Comments
16 minutes total, complete all 20 second rounds of each exercise before moving to the next
pullup 20sec/work 10sec/rest x 8 then
pushup 20sec/work 10sec/rest x 8 then
ball slam 20sec/work 10sec/rest x 8 then
squat 20sec/work 10sec/rest x 8 done
CrossFit warmup 15 reps each x 2 rounds
cooldown: trainer's choice
pullup
pushup
ball slam
squat
Post total reps per exercise to Comments
16 minutes total, complete all 20 second rounds of each exercise before moving to the next
pullup 20sec/work 10sec/rest x 8 then
pushup 20sec/work 10sec/rest x 8 then
ball slam 20sec/work 10sec/rest x 8 then
squat 20sec/work 10sec/rest x 8 done
CrossFit warmup 15 reps each x 2 rounds
cooldown: trainer's choice
Wednesday, February 10, 2010
Crossfit Workout - Thursday 02/11/10
For Time...
row - 800M
kb swing - 40 reps
dip - 40 reps
row - 600M
kb swing - 30 reps
dip - 30 reps
row - 400M
kb swing - 20 reps
dip - 20 reps
row - 200M
kb swing - 10 reps
dip - 10 reps
Post time to Comments
warmup: CrossFit warmup - 15 reps x 2 rounds, sub pushups for dips
cooldown: 3 minute plank hold, Affiliate Cup Team = 6 minutes
record # of sets to complete full 3/6 minutes
row - 800M
kb swing - 40 reps
dip - 40 reps
row - 600M
kb swing - 30 reps
dip - 30 reps
row - 400M
kb swing - 20 reps
dip - 20 reps
row - 200M
kb swing - 10 reps
dip - 10 reps
Post time to Comments
warmup: CrossFit warmup - 15 reps x 2 rounds, sub pushups for dips
cooldown: 3 minute plank hold, Affiliate Cup Team = 6 minutes
record # of sets to complete full 3/6 minutes
Tuesday, February 9, 2010
CrossFit Workout - Wednesday 02/10/10
5 rounds of
back squat, 15 reps at 55%-60% of your 1 rep max
pullups, max reps
2 minute rest
Post weight and # of pullups per round to Comments. You may pause during the pullups but stay on the bar. Once you drop the round is over. If you are scaling pullups with bands or performing ring rows, once you pause the round is over. Jumping pullups are not to be performed for this workout. There is no time component to this workout.
back squat, 15 reps at 55%-60% of your 1 rep max
pullups, max reps
2 minute rest
Post weight and # of pullups per round to Comments. You may pause during the pullups but stay on the bar. Once you drop the round is over. If you are scaling pullups with bands or performing ring rows, once you pause the round is over. Jumping pullups are not to be performed for this workout. There is no time component to this workout.
Monday, February 8, 2010
CrossFit Workout - Tuesday 02/09/10
power clean & jerk - 5 reps 115LB-M 75-W
30 second handstand hold
max rounds in 15 minutes
Post # of rounds to Comments
Warmup: Crossfit warmup 15 reps x 2 rounds
Cool down: BTB Tabata squats - 6 rounds (3 minutes - rest in the bottom position)
30 second handstand hold
max rounds in 15 minutes
Post # of rounds to Comments
Warmup: Crossfit warmup 15 reps x 2 rounds
Cool down: BTB Tabata squats - 6 rounds (3 minutes - rest in the bottom position)
Sunday, February 7, 2010
CrossFit Workout - Monday 02/08/2010
5 rounds, for time
12 db thrusters - 30lb DBs
12 pullups
12 box jumps
Post time to Comments
Warmup: Crossfit warmup minus pullups, 15 reps each forp 2 rounds
Cool down: 3 minutes total of handstand holds
12 db thrusters - 30lb DBs
12 pullups
12 box jumps
Post time to Comments
Warmup: Crossfit warmup minus pullups, 15 reps each forp 2 rounds
Cool down: 3 minutes total of handstand holds
Thursday, February 4, 2010
Crossfit Workout - Friday 02/05/10
For time...
1200M row
100 squat
80 pushup
60 situp
40 pullup
20 knees to elbow
Post time to Comments
Warmup: CrossFit warmup, 15 reps each for 2 rounds
Cool down: 4 count flutter kicks, max reps in 2 minutes
1200M row
100 squat
80 pushup
60 situp
40 pullup
20 knees to elbow
Post time to Comments
Warmup: CrossFit warmup, 15 reps each for 2 rounds
Cool down: 4 count flutter kicks, max reps in 2 minutes
Wednesday, February 3, 2010
CrossFit Workout - Wednesday 02/04/10
7 rounds for time of
9 reps - 95lb summo deadlift high pull
7 reps - 95lb squat clean
5 reps - 95lb split jerk
Post time to Comments
Warm-up: Crossfit warmup x 3
Cool down: 50 wall ball situps
9 reps - 95lb summo deadlift high pull
7 reps - 95lb squat clean
5 reps - 95lb split jerk
Post time to Comments
Warm-up: Crossfit warmup x 3
Cool down: 50 wall ball situps
Tuesday, February 2, 2010
CrossFit Workout - Wednesday 02/03/10
Tabata deadlifts and burpees, alternating exercises for 16 rounds total - 8 minutes
20 seconds of work followed by 10 seconds of rest, x 16 (see below for full detail)
Post # of reps of each exercise to Comments, include Deadlift weight.
Deadlift weight, approximately 75% of your 1 rep max or 1.5 times your bodyweight
scale as needed, you should not be able to complete more than 5 or 6 reps of deadlifts in the first 20 seconds. If you can, the weight is not heavy enough.
Warmup - 1500 meter row, deadlift 5-5-5-5-5 working up to your WOD weight
Cool down - trainer's choice
This is Double WOD Wednesday for the Affiliate Cup Team players, 2nd WOD is set for 7:15pm and the details will be on the board at 7:00pm, be there!
Details on today's alternating Tabata WOD
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
This workout lasts 8 minutes total. Well, 7 minutes and 50 seconds to be exact.
20 seconds of work followed by 10 seconds of rest, x 16 (see below for full detail)
Post # of reps of each exercise to Comments, include Deadlift weight.
Deadlift weight, approximately 75% of your 1 rep max or 1.5 times your bodyweight
scale as needed, you should not be able to complete more than 5 or 6 reps of deadlifts in the first 20 seconds. If you can, the weight is not heavy enough.
Warmup - 1500 meter row, deadlift 5-5-5-5-5 working up to your WOD weight
Cool down - trainer's choice
This is Double WOD Wednesday for the Affiliate Cup Team players, 2nd WOD is set for 7:15pm and the details will be on the board at 7:00pm, be there!
Details on today's alternating Tabata WOD
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
20 seconds of max rep deadlifts
10 seconds rest
20 seconds of max rep burpees
10 seconds rest
This workout lasts 8 minutes total. Well, 7 minutes and 50 seconds to be exact.
Monday, February 1, 2010
CrossFit Workout - Tuesday 02/02/10
Groundhog Day. Be prepared to do this all week!
5 rounds, for time
21 pullups
21 ring dips
Post time to Comments
Warm-up = 100 kb swings & 100 situps, reps/sets of your choosing
Cool Down = 50 kb swings & 50 situps, reps/sets of your choosing
5 rounds, for time
21 pullups
21 ring dips
Post time to Comments
Warm-up = 100 kb swings & 100 situps, reps/sets of your choosing
Cool Down = 50 kb swings & 50 situps, reps/sets of your choosing
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