2100 meters - Concept2 rower
70 reps - box jumps
35 reps - lower from inverted hang on the rings
Perform in any split of reps/Cals and sets. Suggested is 7 rounds of 300M, 10 and 5.
Warmup: jumping jacks, horizontal ring rows & squats, 15 reps x 4 rounds
Cool down: Trainer's choice
Thursday, December 29, 2011
Wednesday, December 28, 2011
CrossFit Workout - Thursday 12/29/11
Take as much time as you need to find your 3 rep max overhead squat while maintaining perfect/strict form for all reps. Take the bar from the floor to begin each set.
Begin with light bar and increase weight each set until you reach your max weight. You may only increase weight when you can perform all 3 reps to a depth at least slightly below parallel while keeping your heels firmly on the floor and your knees in a direct vertical line above your ankles. Your trainer will give you the "go" / "no go" on increasing the weight for your next set.
If you are unable to perform overhead squats properly with a weighted bar, scale back to a pvc pipe and perform 10 sets of 10 reps alternating with 10 sets of 10 reps of hand release pushups.
Warmup: 75 jumping jacks, 75 squats & 75 situps, any combination
Cool down: 2 minutes of farmer's carry/hold in place - using heavy DBs, KBs or bumper plates
Begin with light bar and increase weight each set until you reach your max weight. You may only increase weight when you can perform all 3 reps to a depth at least slightly below parallel while keeping your heels firmly on the floor and your knees in a direct vertical line above your ankles. Your trainer will give you the "go" / "no go" on increasing the weight for your next set.
If you are unable to perform overhead squats properly with a weighted bar, scale back to a pvc pipe and perform 10 sets of 10 reps alternating with 10 sets of 10 reps of hand release pushups.
Warmup: 75 jumping jacks, 75 squats & 75 situps, any combination
Cool down: 2 minutes of farmer's carry/hold in place - using heavy DBs, KBs or bumper plates
Tuesday, December 27, 2011
CrossFit Workout - Wednesday 12/28/11
max rounds in 20 minutes of...
SDHP - 20 reps - 55lbKB-M/36lb KB-W
pushup - 15 rep (hand release)
toes to bar - 10 reps (scale to KTEs)
Warmup: 1500 meter row & 60 squats
Cool down: 500M & 250M rows for time
RESULTS:
SDHP - 20 reps - 55lbKB-M/36lb KB-W
pushup - 15 rep (hand release)
toes to bar - 10 reps (scale to KTEs)
Warmup: 1500 meter row & 60 squats
Cool down: 500M & 250M rows for time
RESULTS:
Monday, December 26, 2011
CrossFit Workout - Tuesday - 12/27/11
For time.....
row - 800 meters
situp - 80 reps
squat - 80 reps
row - 800 meters
situp - 80 reps
squat - 80 reps
row - 600 meters
situp - 60 reps
squat - 60 reps
row - 400 meters
situp - 40 reps
squat - 40 reps
row - 200 meters
situp - 20 reps
squat - 20 reps
Warmup: jumping jacks(4-C), pushups & KB SDHP - 15 reps x 4 rounds
Cool down: 3 min max reps - choice (on board from Saturday)
RESULTS:
RESULTS:
Saturday, December 24, 2011
CrossFit Workout - Saturday 12/24/11
Merry Christmas! We'll see everyone back on Tuesday 12/27/11 starting at 5:00am. We are closed all day Monday. Take a rest day-you've earned it.
RESULTS:
RESULTS:
Thursday, December 22, 2011
CrossFit Workout - Friday 12/23/11
50-40-30-20-10 reps - KB swing 55lb-M/36lb-W
20-20-20-20-20 cals - Concept2 rower
Compare to 12/9/2010
RESULTS:
20-20-20-20-20 cals - Concept2 rower
Compare to 12/9/2010
RESULTS:
Wednesday, December 21, 2011
CrossFit Workout - Thursday 12/22/11
Deadlift 5x5
Use approximately 80% of your 1 rep max for all 5 sets. Your trainer will assist you in picking the proper weight for you to use for all 5 sets of 5 reps, after 3-4 warmup sets of 5 reps building up to your 5x5 weight. Rest 2-3 minutes between sets during the workout, but short rests between warmup sets.
**Do not increase weight and reach failure during any of your 5 sets, this is not a workout to reach your 5 rep max. Leave something in the tank. The weight should be heavy, but not to the point of failure.
Warmup: 1000 meter row, warmup pace then 3 sets of 10 reps of situps and back extensions
Cool down: Repeat the warmup
RESULTS:
Use approximately 80% of your 1 rep max for all 5 sets. Your trainer will assist you in picking the proper weight for you to use for all 5 sets of 5 reps, after 3-4 warmup sets of 5 reps building up to your 5x5 weight. Rest 2-3 minutes between sets during the workout, but short rests between warmup sets.
**Do not increase weight and reach failure during any of your 5 sets, this is not a workout to reach your 5 rep max. Leave something in the tank. The weight should be heavy, but not to the point of failure.
Warmup: 1000 meter row, warmup pace then 3 sets of 10 reps of situps and back extensions
Cool down: Repeat the warmup
RESULTS:
Tuesday, December 20, 2011
CrossFit Workout - Wednesday 12/21/11
Wednesday Surprise - show up and see what's on the board
Did you see the Thruster workout and stay home yesterday? You'll pay for that today ;>)
RESULTS:
Did you see the Thruster workout and stay home yesterday? You'll pay for that today ;>)
RESULTS:
Monday, December 19, 2011
CrossFit Workout - Tuesday - 12/20/11
95lb thruster, 50 reps for time
without letting go of the bar.
If you take both hands off the bar for even a half second, start counting over at 1. Time limit - 12 minutes
Women's weight 65lb, scale weight as needed (match your last Fran weight or slightly higher). You can rest the bar on the ground but you must keep one hand on the bar at all times or you must restart your count from zero.
Warmup: pushups, squats and jumping jacks(4 count), 15 reps x 5 rounds
Cool down: Trainer's choice
RESULTS:
without letting go of the bar.
If you take both hands off the bar for even a half second, start counting over at 1. Time limit - 12 minutes
Women's weight 65lb, scale weight as needed (match your last Fran weight or slightly higher). You can rest the bar on the ground but you must keep one hand on the bar at all times or you must restart your count from zero.
Warmup: pushups, squats and jumping jacks(4 count), 15 reps x 5 rounds
Cool down: Trainer's choice
RESULTS:
Sunday, December 18, 2011
CrossFit Workout - Monday 12/19/11
CF Cleveland AB routine
25 reps each x 7 rounds - for time
Warmup: 25 jumping pullups & 10 ring dips x 5 rounds
Cool down: 125 ball slams, for time
**jumping pullups, stand on a box with elbows bent nearly 90 degrees, jump to get chin over the bar and drop to full elbow extension with little or no resistance on the eccentric phase(lowering). Do not drop slowly while supporting your body weight. This is a fast paced movement, not a slow strength based movement.
RESULTS:
25 reps each x 7 rounds - for time
Warmup: 25 jumping pullups & 10 ring dips x 5 rounds
Cool down: 125 ball slams, for time
**jumping pullups, stand on a box with elbows bent nearly 90 degrees, jump to get chin over the bar and drop to full elbow extension with little or no resistance on the eccentric phase(lowering). Do not drop slowly while supporting your body weight. This is a fast paced movement, not a slow strength based movement.
RESULTS:
Saturday, December 17, 2011
Thursday, December 15, 2011
CrossFit Workout - Friday 12/16/11
WOD 1 - Task List
5x10 horizontal ring row
5x5 summo deadlift - 4" deficit 95lb-M/65lb-W
5x5 good morning
5x10 hip & back extension - GHD
5x10 horizontal ring row
5x5 summo deadlift - 4" deficit 95lb-M/65lb-W
5x5 good morning
5x10 hip & back extension - GHD
WOD 2
750 meter row - for time
rest 3 minutes
500 meter row - for time
rest 2 minutes
250 meter row - for time
RESULTS:
RESULTS:
Wednesday, December 14, 2011
CrossFit Workout - Thursday 12/15/11
WOD 1
Turkish Get-ups 3-3-3-3-3 R&L
Perform sets of 3 reps left and 3 reps right and rest between sets
Increase weight each set
Warmup: 500M row & 50 squats
Cool down: Trainer's choice
RESULTS:
Turkish Get-ups 3-3-3-3-3 R&L
Perform sets of 3 reps left and 3 reps right and rest between sets
Increase weight each set
WOD 2
750 meter row - for time
rest 3 minutes
500 meter row - for time
rest 2 minutes
250 meter row - for time
Warmup: 500M row & 50 squats
Cool down: Trainer's choice
RESULTS:
Tuesday, December 13, 2011
CrossFit Workout - Wednesday 12/14/11
WOD 1
Shoulder press, 5-5-5-5-5-5
Start with an light bar 65lb-M, 35lb-W), add 10-20 pounds per set until you reach your max weight for 5 reps. Clean the bar off the floor at the beginning of each set.
WOD 2
750 meter row - for time
rest 3 minutes
500 meter row - for time
rest 2 minutes
250 meter row - for time
Warmup: 500 meter row, 50 squats
Cool down: Trainer's choice
Monday, December 12, 2011
CrossFit Workout - Tuesday - 12/13/11
Death by front squat
15-2-4-6-8-10-12-14-16-18-20-22.... or until you can not perform the required number of reps during the minute
Clean the bar from the floor at the beginning of each minute. You can rest with the bar in your hands or on the floor, but not on a rack.
Warmup: CF Cleveland Ab routine, 2 rounds x 30 reps each
Cool down: 4 minutes of side plank (2R&2L)
RESULTS:
15-2-4-6-8-10-12-14-16-18-20-22.... or until you can not perform the required number of reps during the minute
Clean the bar from the floor at the beginning of each minute. You can rest with the bar in your hands or on the floor, but not on a rack.
Warmup: CF Cleveland Ab routine, 2 rounds x 30 reps each
Cool down: 4 minutes of side plank (2R&2L)
RESULTS:
Sunday, December 11, 2011
CrossFit Workout - Monday 12/12/11
max effort Monday - just 12 minutes of work
max effort in 2 minutes followed by 2 minutes rest x 6
row - max meters in 2 minutes, rest 2 minutes
burpee - max reps in 2 minutes, rest 2 minutes
weighted situp - max reps in 2 minutes, rest 2 minutes (15lb/10lb)
row - max meters in 2 minutes, rest 2 minutes
max effort in 2 minutes followed by 2 minutes rest x 6
row - max meters in 2 minutes, rest 2 minutes
burpee - max reps in 2 minutes, rest 2 minutes
weighted situp - max reps in 2 minutes, rest 2 minutes (15lb/10lb)
row - max meters in 2 minutes, rest 2 minutes
pushup - max reps in 2 minutes, rest 2 minutes (hand release)
jumping squats - max reps in 2 minutes,
Warmup: 2 minutes of mountain climbers and 2 minutes of stepping lunges
Cool down: Trainer's choice
RESULTS:
RESULTS:
Thursday, December 8, 2011
CrossFit Workout - Friday 12/09/11
10 rounds for time
10 mountain climber (4-count)
10 kte
10 box jumps
Warmup: 225 jumping jacks & 75 pushups, partition any way
Cool down: Trainer's choice
RESULTS:
Wednesday, December 7, 2011
CrossFit Workout - Thursday 12/08/11
Front squat 3-3-3-3-3
Find your 3 rep max front squat, taking the bar off the floor for each set.
Warmup: CF Warmup x 2 rounds, 12 reps each
Cool down: side plank, 2 minutes total each side
RESULTS:
Find your 3 rep max front squat, taking the bar off the floor for each set.
Warmup: CF Warmup x 2 rounds, 12 reps each
Cool down: side plank, 2 minutes total each side
RESULTS:
Tuesday, December 6, 2011
CrossFit Workout - Wednesday 12/07/11
Task List WOD
Perform the following in any order and combination of reps/sets. There is no time component to this workout, just get it all done.
100 ball slams
6 minute side plank (3 min. per side)
150 wall ball situps
30 inch worms
After completing the above list, finish with 100 mountain climbers(4-count), for time - record time on whiteboard.
Perform the following in any order and combination of reps/sets. There is no time component to this workout, just get it all done.
100 ball slams
6 minute side plank (3 min. per side)
150 wall ball situps
30 inch worms
After completing the above list, finish with 100 mountain climbers(4-count), for time - record time on whiteboard.
Monday, December 5, 2011
CrossFit Workout - Tuesday - 12/06/11
Front-end loaded Death by Pullups
0:00-1:00 - 12 reps
1:00-2:00 - 10 reps
2:00-3:00 - 8 reps
3:00-4:00 - 6 reps
4:00-5:00 - 4 reps
5:00-6:00 - 5 reps
6:00-7:00 - 6 reps
7:00-8:00 - 7 reps
8:00-9:00 - 8 reps
9:00-10:00 - 9 reps
10:00-11:00 - 10 reps
continue increasing by one rep each minute until you are not able to complete the required number of reps in one minute
Warmup: 2000 meter row, final 500 meters for time
Cool down: Trainer's choice
RESULTS:
0:00-1:00 - 12 reps
1:00-2:00 - 10 reps
2:00-3:00 - 8 reps
3:00-4:00 - 6 reps
4:00-5:00 - 4 reps
5:00-6:00 - 5 reps
6:00-7:00 - 6 reps
7:00-8:00 - 7 reps
8:00-9:00 - 8 reps
9:00-10:00 - 9 reps
10:00-11:00 - 10 reps
continue increasing by one rep each minute until you are not able to complete the required number of reps in one minute
Warmup: 2000 meter row, final 500 meters for time
Cool down: Trainer's choice
RESULTS:
Sunday, December 4, 2011
CrossFit Workout - Monday 12/05/11
"Karen"
150 wall ball shots, for time
20lb-M 14lb-W
Warmup: CF Warmup x 3 rounds - 10 reps each
Cool down: 200 meter row sprint x 3 - record fastest time
RESULTS:
150 wall ball shots, for time
20lb-M 14lb-W
Warmup: CF Warmup x 3 rounds - 10 reps each
Cool down: 200 meter row sprint x 3 - record fastest time
RESULTS:
Thursday, December 1, 2011
CrossFit Workout - Friday 12/02/11
Partition the following any way you choose
3 minutes upside down
6 minutes at the bottom of a one-leg squat (ass to ankle)
9 minutes plank hold
Upside down - handstand hold or inverted hang-rings or bar
one-leg squat - 3 minutes total each leg, use assistance if needed
plank hold, no sag or pike with hips, strict hollow body
Warmup: 1000 meter row
Cool down: Trainer's choice
RESULTS:
3 minutes upside down
6 minutes at the bottom of a one-leg squat (ass to ankle)
9 minutes plank hold
Upside down - handstand hold or inverted hang-rings or bar
one-leg squat - 3 minutes total each leg, use assistance if needed
plank hold, no sag or pike with hips, strict hollow body
Warmup: 1000 meter row
Cool down: Trainer's choice
RESULTS:
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