CrossFit Workout - Tuesday 02/01/11

Partner workout, alternate exercises and rest if you finish your reps before your partner

5 rounds for time of
front squat - 15 reps (95lb-M/65lb-W)
burpee - 8 reps

Warmup: Burgener Warmup, 5 reps each movement + 10 pushups, 5 rounds
Cool down:  CF Cleveland Ab cool down, 2 rounds

RESULTS:

CrossFit Workout - Monday 01/30/11

Rowing Helen

3 rounds for time
row 500M
KB swing - 21 reps
pullup - 12 reps

Warmup: pvc work - shoulder rollout, snatch grip shoulder press, OH squat, snatch balance, sotts press - 10 reps each x 4 rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 01/29/11

Bodyweight Fight Gone Bad

Crossfit Workout - Friday 01/28/11

Friday's To-Do List WOD

Get the following tasks done before you leave. There is no time component to this workout, just get the job done.

Burn 100 calories on the rower
plus any five of the following

inverted hang on rings - 21 reps
skin the cat on rings - 21 reps
shoot throughs - 21 reps
inch worms - 21 reps
backward shoulder rolls - 21 reps
ab wheel rollouts - 21 reps
kick up to handstand hold for 5 seconds - 21 reps

you choose how to mix and match reps and sets. do all 21 reps of each exercise before moving on or do a few of all of them at a time, you decide. 7 sets of 3 reps each, 3 sets of 7 reps each, x sets of x reps each, you get to pick.  Get it?

warmup: burn your 1st 60 calories on the rower
cool down:  burn your last 40 calories on the rower

RESULTS:

******** today, Thursday, was  Susan Jancsi's birthday. She didn't want a special birthday workout in her honor today, but Alison Thomlison wants you to know they are celebrating her birthday at the Winking Lizard in Lakewood Friday evening starting at 7:00pm. Please join them for a little birthday cheer. I do believe Alison is on the wagon so she can D.D. for everyone ;>)

CrossFit Workout - Thursday 01/27/11

10 pullups
15 clapping pushups
20 jumping squats

max rounds in 20 minutes

Warm-up & cool down: trainer's choice

Games Training Team: do the above workout with hand release pullups - release grip momentarily at the top of each rep

RESULTS:

CrossFit Workout - Wednesday 01/26/11

turkish getup w/press R&L  3-3-3-3
strict press R&L 8-8-8

Perform 4 sets of TGUs, increasing the weight each set, then perform the 3 sets of strict presses using the highest weight used on the TGUs. There is no time component to this workout.  Rest 2-3 minutes between sets.

Warmup: 15 mountain climbers(4-count), 15 wall ball situps, 15 squats, 4 rounds

RESULTS:

CrossFit Workout - Tuesday 01/25/11

5 rounds of

row 2 minutes for max distance
rest 2 minutes

Warmup:  CrossFit warmup x 2 rounds
Cool down: trainer's choice

7:00am Games Training Workout
same as above, maintain a one minute handstand hold during each rest period
Cool down: 21 split jerks, 135lb men, 95lb women

RESULTS:

CrossFit Workout - Monday 01/23/11

max rep pullups
rest 3 minutes

max rep pushups - hand release
rest 3 minutes

max rep situps
rest 3 minutes

max rep goblet squat (M-36lb, W-25lb)
rest 3 minutes

Warmup: 1500 meter plus 500 meter row, 0-1500 warm up pace, last 500 meters, max effort, for time.
Cool down: 5 minute plank hold

CrossFit Workout - Saturday 01/22/11

for time

1200 meter row
10 pullups
20 burpees
40 pullups
60 pushups - hand release
80 squats
100 situps


RESULTS:

CrossFit Workout - Friday 01/21/11

3 minutes - jump rope

3 minutes - squats, for max reps

3 minutes - jump rope

3 minutes - situps, for max reps

3 minutes - jump rope

3 minutes - squats, for max reps

Record the number of reps for each of 3 rounds, squats, situps, and squats. Record the number of breaks you had to take for each of the three minute jump rope rounds.

Warmup: 30 jumping jacks, 30 plank jacks, 30 overhead squats-pvc, 3 rounds

Cool down: trainer's choice

RESULTS:

CrossFit Workout - Thursday 01/20/11

max rounds in 20 minutes of

15 hand release pushup
150 meter row

Warmup: 75 reps each, any order/combination of wall ball situps and stepping lunges (F & B = 1)
Cool down: trainer's choice

7:00am Games Training Group: Same warmup, same WOD with clapping pushups, cool down of 35 power cleans for time, men 135lb, women 95lb.

CrossFit Workout - Wednesday 01/19/11

95lb thruster - 15 reps
dead hang pullups - 15 reps
rest 2-3 minutes

5 rounds.  There is no time component to this workout. Drop from the bar at the bottom of each pullup rep. Women use 65lb for thrusters. Scale weight as needed, you should use the weight you use for "Fran".

Warmup: 10 DB press, 10 DB push press, 10 DB thruster, 25 plank jack, 3 rounds
cool down: Farmers walk, 2 minutes total

RESULTS:

CrossFit Workout - Tuesday 01/18/11

1-->10-->1 pyramid of

lateral parallette jumps - 4 count (2 right + 2 left = 1)
KB swings  55lb men, 36lb women

For time.

Warmup: Crossfit warmup x 3 rounds
Cool down: trainer's choice

Scale weight as needed. Use lower target for lateral jumps if necessary.

7:00am Games Training Team workout:

2-4-6-8-10-12-10-8-6-4-2

lateral parallette jumps - 4 count (2 right + 2 left = 1)

deadlift at 60% of your 1 rep max

RESULTS:

Consensus from today - that was way harder than it looked!

Crossfit Workout - Monday 01/17/11

1200 meter row
100 situps
80 squats
60 pushups
40 pullups
20 burpees
10 pullups

Warmup: 10 DB press, 10 DB push press, 10 DB thruster, 25 planks jacks, 3 rounds
Cool down: 100 ball slams, for time

RESULTS:

CrossFit Workout - Saturday 01/15/11

3 rounds for time


15 kb push press - right arm
15 horizontal ring row
15 kb push press - left arm
15 horizontal ring row
30 hand release pushup
30 v-situp


RESULTS:

Crossfit Workout - Friday 01/14/11

1000 meter row
100 squats

750 meter row

75 squats

500 meter row

50 squats

250 meter row

25 squats

For time.

RESULTS:

CrossFit Workout - Thursday 01/13/11

4 rounds for time of...

30 situps
30 squats
30 flutter kicks - 4 count
30 plank jacks
30 bicycle crunches

If you have a 20lb vest and 5 lb ankle weights, wear them.

Warmup: 100 jumping jacks & 100 wall ball shots, increase weight every 25 reps
Cool down: Max reps in 4 minutes - Choose one: pullups, hand release pushups, jumping goblets squats (25lbM/15lbW) or ab wheel rollouts.

CrossFit Workout - Wednesday 01/12/11

deadlifts - 5 sets of 12 reps, 3 minutes rest between sets.

1x body weight or 50% of your 1 rep max.  pause each rep at full lockout, 7 seconds each rep.  Begin each set with a normal grip, switch up as needed

Warmup: 75 jumping jacks & 75 wall ball shots, increase weight every 25 reps
Cool down: weighted situps, max reps in 4 minutes.  15lb-M, 10lb-W

RESULTS:

30-20-15-10-5 reps of

DB squat clean
pullups

Rx'd is 30lb DB-men, 20lb DB women, scale as needed

Birthday warmup and cool down - Happy Birthday Gina!

Warmup: 41 calorie row and 41 squats x 2 rounds
Cool down: 41 reps - 4 count hand release pushup (pause for a full second at the top and bottom of each rep)

7:00am Games Training Group: add double unders as the 3rd exercise.

Crossfit Workout - Monday 01/10/11

5 rounds for time of

10 box jump
20 jumping squat
30 mountain climber (4-count)

Warmup: 100 each, jumping jacks, plank jacks, situps - partition any way you want
Cool down: Trainer's choice

CrossFit Games Training Group: double the reps of everything
Troy & Mike at 6:00am, overhead squat 5-5-5-5-5

RESULTS:

CrossFit Workout - Saturday 01/08/11

Partner Workout - 10 rounds each for time of

10 burpees

100M row

CrossFit Workout - Friday 01/07/11

Working on the rings and mats.  Show up, learn and practice new skills.

Some of the menu items you can pick from include:

inverted pullups
skin the cats
tricep pushups
forward and backward rolls
ab wheel rollouts
front break falls
obstacle break falls
dive rolls
handstand rollouts

RESULTS:

CrossFit Workout - Thursday 01/06/11

row intervals - max/peak output (watts)

Row approximately 50 meters then hit full output over the next 5-7 pulls, rest 1-1.5 minutes and repeat - 10 rounds total

Record the highest power output reached in each round, in watts

Warmup: 3 pullups, 6 pushups, 9 squats - 10 rounds
Cool down:  the warmup, for time

CrossFit Workout - Wednesday 01/05/11

power clean 12-9-6-4-2-2-2

rest 2-3 minutes between sets, increase weight each set for as long as you are able.

Warm-up: 30 kb swings, 1500 meter row, 30 kb swings
Cool down: trainer's choice

RESULTS:

CrossFit Workout - Tuesday 01/04/11

max rounds in 20 minutes of

5 pullups
10 one-arm KB swing(alternate R&L=1)
15 v-situps

Warmup: mountain climbers, squats, & plank jacks - 75 reps each, any combination
Cool down: trainer's choice

CrossFit Workout - Monday 01/03/10

5 rounds for time of

300m row
15 pushups - hand release
21 wall ball shots

warmup: 4 rounds of 10 box jumps, 15 squats, 20 situps, 25 jumping jacks
cool down: supine plank hold - 3 minutes total

January Challenge: 5,000 plank jacks. Do them anywhere, post your numbers daily to Comments.

RESULTS: