Nancy
5 rounds
run 400m
15 overhead squats - 65lb
Time: 14:55
Thursday, December 30, 2010
Wednesday, December 29, 2010
Tuesday, December 28
Strength:
Split Jerk- 5RM
115lb
WOD:
20 min amrap
5 Push Jerk - 85lb
10 High Box Jumps
20 Double Unders
was on round 6 when I busted my leg up
Split Jerk- 5RM
115lb
WOD:
20 min amrap
5 Push Jerk - 85lb
10 High Box Jumps
20 Double Unders
was on round 6 when I busted my leg up
Monday, December 27, 2010
Thursday, December 23, 2010
Wednesday, December 22
Strength:
weighted pullups 1 rep max
15lb strict
20lb kip
WOD:
4 rounds
1 min AMRAP row
1 min AMRAP box jumps
1 min AMRAP situps
1 min AMRAP double unders
total reps: 364
weighted pullups 1 rep max
15lb strict
20lb kip
WOD:
4 rounds
1 min AMRAP row
1 min AMRAP box jumps
1 min AMRAP situps
1 min AMRAP double unders
total reps: 364
Wednesday, December 22, 2010
Tuesday, December 21
Strength:
Push Press 3rep max
120lb
WOD:
5 rounds
10 push press - 75lb
15 kb swings - 53lb
400m run
rest 2 min
Time: 20:37
Push Press 3rep max
120lb
WOD:
5 rounds
10 push press - 75lb
15 kb swings - 53lb
400m run
rest 2 min
Time: 20:37
Monday, December 20, 2010
Friday, December 17, 2010
Wednesday, December 15, 2010
Tuesday, December 14, 2010
Monday, December 13, 2010
Saturday, December 11, 2010
Friday, December 10
Strength:
Deadlifts 10x2 @ 50% - 105lb
WOD:
9-15-21
Deadlifts 115lb
pullups
400m run
Time: 12:08
Deadlifts 10x2 @ 50% - 105lb
WOD:
9-15-21
Deadlifts 115lb
pullups
400m run
Time: 12:08
Thursday, December 9, 2010
Wednesday, December 8, 2010
Tuesday, December 7, 2010
christmas card
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Monday, December 6, 2010
Saturday, December 4, 2010
Friday, December 3
Strength:
Deadlifts 5, 3, amrap @ 85, 95, 105%
175, 195, 215 (2)
WOD:
5 rounds
10 sumo deadlify high pulls - 65lb
run 400m
Time: 11:15
Deadlifts 5, 3, amrap @ 85, 95, 105%
175, 195, 215 (2)
WOD:
5 rounds
10 sumo deadlify high pulls - 65lb
run 400m
Time: 11:15
Friday, December 3, 2010
My fitness program can beat up yours!!!
I found this on someone elses blog and really like it, so I decided to repost it. Enjoy!
I’m a fitness snob and I know it. I laugh at fitness infomercials, scoff at the gadgets and gizmos-a –plenty, condescendingly flip through fitness magazines. And I know I’m not alone, CrossFitters are known for our fitness snobbery (we like to call it “elite”). Besides our cultishness and unorthodox reverence to puke, it’s kind of our “rep”. The fitness industry is bulging with a seemingly infinite selection of programs, methods, beliefs, and products. Through goals, circumstance, and sometimes fate, dedicated fitness enthusiasts find their niche, hunker down, and trod up the slippery slope to the elusive pinnacle of fitness; each touting the virtues of their chosen path.
But in life and in fitness (What? Life and fitness aren’t synonymous?) - Haters gonna hate. You can’t throw around a term like “elite” without getting someone’s gold lame competition Speedos in a bunch. Bodybuilding is often considered the antithesis of CrossFit.
Rippetoe- “...bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd.”
True, bodybuilding vs. Crossfit, is kind of the east coast vs. west coast hip-hop rivalry of the fitness world (although currently with a lower death count…currently), bodybuilding is not the candy-center of our gripe-flavored lollypop. We have a strong distaste for every non-functional cardio-machine filled, leg-pressing, bi-cep curling, aerobic pelvic thrusting (ok this one is marginally functional) inch of the globo gym. And we’re not afraid to voice it. Most CrossFitters are under the assumption that anyone who trains any other way is only doing so out of ignorance. We badger every jogger, bodybuilder, yogi, Zumba enthusiast (Zumbiast?), and spout the gospel of CrossFit. We consider ourselves the missionaries of fitness, trying to save the WOD-less heathens from the eternal damnation of elliptical machines, chest and back days, and non-timed 5-mile-runs. Sometimes we are successful, we convert someone from the evils of non-functional fitness. But many times we are not, and that’s ok. Many in the bodybuilding community are not uninformed; they acknowledge the benefits of CrossFit. They don’t dispute it’s an effective method of training, and the outcome is a functionally fit physique. They just don’t want it. They like we being big. Period. Functional or not, it’s their standard of beauty. As hard as it for us to wrap our CrossFit minds around and it’s really easy to make fun of, lets give them some credit; bodybuilding isn’t easy. It takes a lot of time, dedication, and ferocious dieting. Look at yoga, yeah the concepts can be a little too Namaste for some, but yoga is brutal. I know better then to talk smack to the bearded vegan in hemp yoga pants holding a thirty-minute fire fly pose. And at the risk igniting a brightly-cargo-panted-head-band adorned mob, brandishing torches and battering rams with impeccable rhythm, it’s easy to peg Zumba as fad fitness. But remember, CrossFit -a relatively new addition to the fitness world, has also been thrown into the trendy fitness category by some (blasphemy I know). I’m all for Zumba, but I rather do mine on a Friday night in heels, preferably after a couple of beverages. Do I think Zumba is high intensity? By CrossFit standards, no, but is it better then going for a walk? Yes, and is going for a walk better then doing nothing at all? Most definitely. Because isn’t that the real enemy, a sedentary lifestyle? Ironically, the subsets of fitness choose to hate on each other far more then they hate on people who don’t exercise at all.
The natural inclination when you feel as passionately about something as most of us feel about CrossFit is to shout it from the rooftops. But sometimes us CrossFitters can be a little preachy towards those who choose to get their endorphin fix through other measures. By all means keep spreading the love, but there comes a point when you need to back off your bodybuilder buddy, leave your treadmill jockey of a co-worker to their pounding, and quit nagging your P90X-tremist brother. You can lead a horse to water, but you can’t make him drink the Kool-Aid. If and when they are ready, they will enter the house of WOD. Use your time and energy to reach out to those who have little to no form of activity in their lives. If CrossFit loses any “rep”, I hope it’s the one where many have the misconception that it’s too hard, they can’t do it, or that they need to get in shape first. These are the souls we need to save and not just to prove that “my fitness program can beat up your fitness program”. By sharing CrossFit with the sedentary, you will be doing more then just saving them from the hell of non-functional fitness. You could be saving them from the real life hell of obesity, type 2 diabetes, heart disease, or cancer. The guided group setting of your friendly neighborhood box can become a safe haven for those who have yet to find their place in the fitness universe. Although we may not agree with the other genres of fitness, if you look at the bigger picture we’re all fighting the same fight, we just choose to battle with different weapons.
-Mahina
CrossFit Oahu
I’m a fitness snob and I know it. I laugh at fitness infomercials, scoff at the gadgets and gizmos-a –plenty, condescendingly flip through fitness magazines. And I know I’m not alone, CrossFitters are known for our fitness snobbery (we like to call it “elite”). Besides our cultishness and unorthodox reverence to puke, it’s kind of our “rep”. The fitness industry is bulging with a seemingly infinite selection of programs, methods, beliefs, and products. Through goals, circumstance, and sometimes fate, dedicated fitness enthusiasts find their niche, hunker down, and trod up the slippery slope to the elusive pinnacle of fitness; each touting the virtues of their chosen path.
But in life and in fitness (What? Life and fitness aren’t synonymous?) - Haters gonna hate. You can’t throw around a term like “elite” without getting someone’s gold lame competition Speedos in a bunch. Bodybuilding is often considered the antithesis of CrossFit.
Rippetoe- “...bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd.”
True, bodybuilding vs. Crossfit, is kind of the east coast vs. west coast hip-hop rivalry of the fitness world (although currently with a lower death count…currently), bodybuilding is not the candy-center of our gripe-flavored lollypop. We have a strong distaste for every non-functional cardio-machine filled, leg-pressing, bi-cep curling, aerobic pelvic thrusting (ok this one is marginally functional) inch of the globo gym. And we’re not afraid to voice it. Most CrossFitters are under the assumption that anyone who trains any other way is only doing so out of ignorance. We badger every jogger, bodybuilder, yogi, Zumba enthusiast (Zumbiast?), and spout the gospel of CrossFit. We consider ourselves the missionaries of fitness, trying to save the WOD-less heathens from the eternal damnation of elliptical machines, chest and back days, and non-timed 5-mile-runs. Sometimes we are successful, we convert someone from the evils of non-functional fitness. But many times we are not, and that’s ok. Many in the bodybuilding community are not uninformed; they acknowledge the benefits of CrossFit. They don’t dispute it’s an effective method of training, and the outcome is a functionally fit physique. They just don’t want it. They like we being big. Period. Functional or not, it’s their standard of beauty. As hard as it for us to wrap our CrossFit minds around and it’s really easy to make fun of, lets give them some credit; bodybuilding isn’t easy. It takes a lot of time, dedication, and ferocious dieting. Look at yoga, yeah the concepts can be a little too Namaste for some, but yoga is brutal. I know better then to talk smack to the bearded vegan in hemp yoga pants holding a thirty-minute fire fly pose. And at the risk igniting a brightly-cargo-panted-head-band adorned mob, brandishing torches and battering rams with impeccable rhythm, it’s easy to peg Zumba as fad fitness. But remember, CrossFit -a relatively new addition to the fitness world, has also been thrown into the trendy fitness category by some (blasphemy I know). I’m all for Zumba, but I rather do mine on a Friday night in heels, preferably after a couple of beverages. Do I think Zumba is high intensity? By CrossFit standards, no, but is it better then going for a walk? Yes, and is going for a walk better then doing nothing at all? Most definitely. Because isn’t that the real enemy, a sedentary lifestyle? Ironically, the subsets of fitness choose to hate on each other far more then they hate on people who don’t exercise at all.
The natural inclination when you feel as passionately about something as most of us feel about CrossFit is to shout it from the rooftops. But sometimes us CrossFitters can be a little preachy towards those who choose to get their endorphin fix through other measures. By all means keep spreading the love, but there comes a point when you need to back off your bodybuilder buddy, leave your treadmill jockey of a co-worker to their pounding, and quit nagging your P90X-tremist brother. You can lead a horse to water, but you can’t make him drink the Kool-Aid. If and when they are ready, they will enter the house of WOD. Use your time and energy to reach out to those who have little to no form of activity in their lives. If CrossFit loses any “rep”, I hope it’s the one where many have the misconception that it’s too hard, they can’t do it, or that they need to get in shape first. These are the souls we need to save and not just to prove that “my fitness program can beat up your fitness program”. By sharing CrossFit with the sedentary, you will be doing more then just saving them from the hell of non-functional fitness. You could be saving them from the real life hell of obesity, type 2 diabetes, heart disease, or cancer. The guided group setting of your friendly neighborhood box can become a safe haven for those who have yet to find their place in the fitness universe. Although we may not agree with the other genres of fitness, if you look at the bigger picture we’re all fighting the same fight, we just choose to battle with different weapons.
-Mahina
CrossFit Oahu
Thursday, December 2, 2010
Wednesday, December 1
Strength:
Press- 5, 3, amrap @ 85, 95, 105%
85(4), 90, 100 (1)
Metcon:
10 rounds
10 Box Jumps
10 Pull Ups
Time: Sucky
Press- 5, 3, amrap @ 85, 95, 105%
85(4), 90, 100 (1)
Metcon:
10 rounds
10 Box Jumps
10 Pull Ups
Time: Sucky
Tuesday, November 30, 2010
Monday, November 29, 2010
Wednesday, November 24, 2010
Tuesday, November 23, 2010
Monday, November 22
Strength:
Front Squat- 3, 3, amrap @ 80, 90, 100%
115, 125, 140 (2)
Metcon:
For time and Reps!
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m
Rest 1 min
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m
Time: 15:30
Reps: 8 rounds + 3 wall balls
Front Squat- 3, 3, amrap @ 80, 90, 100%
115, 125, 140 (2)
Metcon:
For time and Reps!
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m
Rest 1 min
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m
Time: 15:30
Reps: 8 rounds + 3 wall balls
Monday, November 22, 2010
Friday, November 19, 2010
Thursday, November 18, 2010
Wednesday, November 17, 2010
Tuesday, November 16, 2010
Monday, November 15
Strength:
Front Squats, 5, 5, amrap
75, 85, 95%
115, 125, 135 (2)
Metcon:
3 min amrap x4
10 burpees
10 toes to bar
rest 1 min
Front Squats, 5, 5, amrap
75, 85, 95%
115, 125, 135 (2)
Metcon:
3 min amrap x4
10 burpees
10 toes to bar
rest 1 min
Thursday, November 11, 2010
Wednesday, November 10, 2010
Monday, November 8, 2010
Friday, November 5, 2010
Thursday, November 4
Box Hurdles- 3 x 3 trips
Metcon:
5 sets on a 3 minute running clock
Run 400m
12 Knees to Elbow
Metcon:
5 sets on a 3 minute running clock
Run 400m
12 Knees to Elbow
Wednesday, November 3, 2010
Tuesday, November 2, 2010
Monday, November 1
Strength:
Front Squats- 3,3,amrap @ 80%, 90%, 100%
120, 130, 140 (2)
Metcon:
50 burpee pull ups for time - 6:45
rest 3 min
Run 1200m
Endurance:
run 1200m
Front Squats- 3,3,amrap @ 80%, 90%, 100%
120, 130, 140 (2)
Metcon:
50 burpee pull ups for time - 6:45
rest 3 min
Run 1200m
Endurance:
run 1200m
Friday, October 29, 2010
Thursday, October 28
Metcon:
Handstand Helen
3 Rounds
Run 400m
21 KB Swings - 35lb
12 HSPU
Time 9:12
Handstand Helen
3 Rounds
Run 400m
21 KB Swings - 35lb
12 HSPU
Time 9:12
Wednesday, October 27, 2010
Tuesday, October 26
Sterngth:
Press 3,3, amrap 75, 85, 95%
70, 80, 90 (2)
Metcon:
4 min amrap; rest 2 min x 4
15 KB Swings
20 Sit Ups
Run 100m
Rounds:11
Press 3,3, amrap 75, 85, 95%
70, 80, 90 (2)
Metcon:
4 min amrap; rest 2 min x 4
15 KB Swings
20 Sit Ups
Run 100m
Rounds:11
Tuesday, October 26, 2010
Monday, October 25
Strength:
Front Squat- 3, 3, amprap @ 75, 85, 95%
115, 125, 135 (2)
Metcon:
3 rounds
10 Pull Ups - no band
10 Front Squats, 95lb
10 Burpees
Rest 5 min
Run 800m
Front Squat- 3, 3, amprap @ 75, 85, 95%
115, 125, 135 (2)
Metcon:
3 rounds
10 Pull Ups - no band
10 Front Squats, 95lb
10 Burpees
Rest 5 min
Run 800m
Thursday, October 21, 2010
Wednesday, October 20, 2010
Monday, October 18, 2010
Saturday, October 16, 2010
Friday, October 15, 2010
Thursday, October 14, 2010
Wednesday, October 13, 2010
Tuesday, October 12, 2010
Monday, October 11, 2010
Saturday, October 9, 2010
Wednesday, October 6, 2010
Tuesday, October 5, 2010
Monday, October 4, 2010
Wednesday, September 29, 2010
Tuesday, September 28, 2010
Monday, September 27, 2010
Friday, September 24, 2010
Wednesday, September 22, 2010
Tuesday, September 21, 2010
Monday, September 20, 2010
Fight Gone Bad 5
3 rounds - 1 minute at each station
Wall balls
SDLHP
Box jumps
Push press
Row
rest 1 minutes
261
Wall balls
SDLHP
Box jumps
Push press
Row
rest 1 minutes
261
Wednesday, September 15, 2010
Tuesday, September 14, 2010
Monday, September 13, 2010
Friday, September 10, 2010
Thursday, September 9, 2010
Wednesday, September 8, 2010
A1. 5x5 press (55,65,70,70,75)
A2. 5x15 kettle bell (35,35,40,40,40)
100 situps
50 back extensions
9/7/10
Strength:
Weighted Lunges
3 x 6/leg; rest 90 sec - 30lb weights
Metcon:
5 rounds
10 pullups (tan band)
60 sec amrap box jumps (147)
9/6/10
Team WOD
800m run
60 tire flips
600 jump rope
300 burpees
A2. 5x15 kettle bell (35,35,40,40,40)
100 situps
50 back extensions
9/7/10
Strength:
Weighted Lunges
3 x 6/leg; rest 90 sec - 30lb weights
Metcon:
5 rounds
10 pullups (tan band)
60 sec amrap box jumps (147)
9/6/10
Team WOD
800m run
60 tire flips
600 jump rope
300 burpees
Wednesday, September 1, 2010
Monday, August 30, 2010
Saturday, August 28, 2010
Wednesday, August 25, 2010
Tuesday, August 24, 2010
Monday, August 23, 2010
Monday, August 23, 2010
Strength:
5x5 pullups
1st round no band
2-5 rounds little tan band
Metcon:
5 rounds
20 box jumps
20 pushups
Time:7:09
Endurance:
4x800m run
5x5 pullups
1st round no band
2-5 rounds little tan band
Metcon:
5 rounds
20 box jumps
20 pushups
Time:7:09
Endurance:
4x800m run
Survival of the Fittest - 8/21/2010
WOD 1
300m run
burpee x 20
Jumping pull ups x 30
situps x 50
45lb cleans x 15 (anyhow)
box jumps 19 inch x 30
400m
1st place
WOD 2
45lb ground to over head x 20
DL – 1x 95#, 135#, as many as you can 185# touch and goes
Inverted Burpee x 10
200#s of Wall Ball 8ft mark (chose your ball)
100ft lunges
300 x Singles
10 burpees
3rd place
WOD 3
300m 20lb sand bag carry
50 push-ups from the Knees
50 squats
20lb KB swings x 30
200m sprint
Jumping Ring Dips x 10
95# DL x 15
3rd place
Overall - 1st in heat!
300m run
burpee x 20
Jumping pull ups x 30
situps x 50
45lb cleans x 15 (anyhow)
box jumps 19 inch x 30
400m
1st place
WOD 2
45lb ground to over head x 20
DL – 1x 95#, 135#, as many as you can 185# touch and goes
Inverted Burpee x 10
200#s of Wall Ball 8ft mark (chose your ball)
100ft lunges
300 x Singles
10 burpees
3rd place
WOD 3
300m 20lb sand bag carry
50 push-ups from the Knees
50 squats
20lb KB swings x 30
200m sprint
Jumping Ring Dips x 10
95# DL x 15
3rd place
Overall - 1st in heat!
Thursday, August 19, 2010
Wednesday, August 18, 2010
Preparing for Garage games:
Deadlifts 55% 2x8 - 95lb
3 rounds for speed of motion not for time:
10 pullups
10 pushups
10 situps
10 squats
Deadlifts 55% 2x8 - 95lb
3 rounds for speed of motion not for time:
10 pullups
10 pushups
10 situps
10 squats
Tuesday, August 17, 2010
Monday, August 16, 2010
Sunday, August 15, 2010
Thursday, August 12, 2010
Wednesday, August 11, 2010
Tuesday, August 10, 2010
Monday, August 9, 2010
Thursday, August 5, 2010
Wednesday, August 4, 2010
Saturday, July 31, 2010
Friday, July 30, 2010
Thursday, July 29, 2010
Wednesday, July 28, 2010
Tuesday, July 27, 2010
Monday, July 26, 2010
Saturday, July 24, 2010
Team WOD
30 tire flips
40 kettle bell snatches
50 over head squats
60 kettle bells
70 pushups
80 double unders
90 mountain climbers
100 situps
800m run
Team time: 20:43
40 kettle bell snatches
50 over head squats
60 kettle bells
70 pushups
80 double unders
90 mountain climbers
100 situps
800m run
Team time: 20:43
Friday, July 23, 2010
Wednesday, July 21, 2010
Wednesday
Strength:
5x3 pullups (orange band)
5x5 ring dips (red band)
Metcon:
100m Farmer Walk
400m run
100 Farmer Walk
5x3 pullups (orange band)
5x5 ring dips (red band)
Metcon:
100m Farmer Walk
400m run
100 Farmer Walk
Tuesday, July 20, 2010
2010 Crossfit games WOD Day 2
7 min amrap
7 Dead Lift
Run 20m
14 Pistols
21 Double Unders
Run back 20m
3 rounds (minus 10DU)
Endurance: 20 minute run
7 Dead Lift
Run 20m
14 Pistols
21 Double Unders
Run back 20m
3 rounds (minus 10DU)
Endurance: 20 minute run
Monday, July 19, 2010
2010 Crossfit Games WOD
1200m run
63 kb swings
36 pull ups
800m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups
Time: 27:14
26lb kettle bell
orange&yellow bands 1st round
black band 2nd and 3rd round
July 15, 2010
Kipping practice
A1. 1-1-1 x 5 deadlift/hang clean/full clean/hang clean
A2. 32x0 ring rows
partner run 400m + row (distance)
July 14, 2010
15 min amrap
5 hspu
7 full snatch
10 box jumps
Rounds: 5 complete; -4 box jumps to complete 6
July 13, 2010
Strength:
Ring Dips 5x5 (tan band)
"Annie"
50-40-30-20-10
Double unders/sit-ups
Endurance:
90 sec on/90 sec off x6
July 12, 2010
Strength:
Over Head Squat @ 32X0; 5 sets of 3
(made it up to 65lb)
Metcon:
21-15-9
Over Head Squat, 45lb
Pull Ups (orange&tan band)
Run 400m after each round
Time: 10:45
Endurance:
8x100m, rest 60s
July 8, 2010
Strength:
A1. Front squat @ 32X0; 5 x 3; rest 10 sec (up to 100lb)
A2. Strict pullups; 5 x 3; rest 90 sec
B1. DB Lunges 5/leg x 3; rest 10 sec (50lb)
B2. Ring row; amrap x 3; rest 90 sec
C. Knees to elbow- 3 x 15; rest 60 sec
July 7, 2010
30 box jumps*
400m run
30 push ups
400m run
30 box jumps*
400m run
30 push ups
400m run
Time: 10:56
*replaced box jumps with stepups
July 6, 2010
Fran
21-15-9
thrusters, 60lb
pull-ups
Time: 8:33
July 5, 2010
2 rounds max hspu
WOD:
4 Rounds:
1 200m run
7 push-ups
7 box jumps*
6 burpees
234 single jump rope, immediately following*
Time: 9:30
*substituted stepups for box jumps, substituted rowing for jump rope
June 28, 2010
Injury
June 24, 2010
Strength:
5x3 ? up to 80lbs
WOD:
8 rounds
2 burpee box jumps
4 HSPU
6 pullups
200m run
Time: 15:57
June 23, 2010
Strength:
A1. Ring Dips 5 sets of 3 on 2 min mark
A2. Strict Pull Ups
WOD:
5 sets
10 Russian KB Swings
Sprint 100m
walk back
June 22, 2010
WOD:
5 sets
10 Push Press, 50lb
15 Box Jumps
rest 2 min
3 sets
10 Push Ups
10 Sit Ups
10 Squats
Time: 9:00
Endurance:
run 1 mile
Time: 6:40
June 21, 2010
WOD:
5 Rounds
20 Wall Balls
15 K2E
Time:11:20
Run 400m w/ Sand Bag
Time: 1:35
June 17, 2010
Strength:
5x3 Deadlift (up to 130lb)
WOD:
5 rounds
5 deadlifts (100lb)
10 burpees
Time: 5:24
June 14, 2009
Strength:
Front Squat- 5 sets of 3 on the 2 minute mark
Metcon:
6 rounds
5 Single Arm OHS/arm
10 SDLHP
20 Box Jumps
Time: 15:00
June 9, 2010
WOD:
5 sets; rest 60 sec b/w
Run 200m
8 KB Snatch/arm
10 Burpees
June 8, 2010
Strength:
Press 5 x 5; rest 2 min 155lb
Metcon:
Tabata Push Ups - 8 min
80 pushups
Skill:
5 sets of 10 box jumps; 10 breaths in between sets*
*sub 10 hard row pulls
Endurance:
Run 4 x 400m
Time 1:30 each
June 7, 2010
Strength:
Front Squat 3 sets of 5
Metcon:
"Nasty Girls"
3 rounds
50 air squats
7 Muscle Ups*
10 Hang Power Cleans, 60lb
*sub 14 pullups, 14 dips
Endurance:
run 1 mile
time: 7:03
June 4, 2010
Strength:
Ring Dips- 5 x 3; rest 1-2 minutes
(red band)
Metcon:
4 min amrap x 2; rest 1 minute
5 Pull Ups
10 Box Jumps, 20"
8.5 rounds
Endurance:
tabtata mile 20sec on 10sec off
June 3, 2010
WOD:
15 min amrap
10DB Split Clean
10DB push press
20DU
5 rounds
June 2, 2010
Strength:
Hang squat clean snatch 3x3 45lb
WOD
5 rounds
10 kettle bell swings
200m run
Time: 8:50
May 27, 2010
Strength:
1RM press 75lb
WOD:
row 500m
25 burpees
row 500m
25 burpees
Time: 9:14
May 26, 2010
WOD:
20 min amrap
10 wall ball
10 box jump
10 dead lift
10 burpees
rest 60 sec
6 rounds
Endurance:
2x800m run
May 24, 2010
Strength:
In less than 10 min, find 1 rep max for Back Squat
155 lbs
Metcon: "Helen"
3 rounds for time
Run 400m
21 KB Swings (35lb)
12 Pull Ups
Endurance:
Run 1 mile
May 20, 2010
Metcon-
20 Thrusters, 60lb
30 Pull Ups (black band)
Run 400m
50 Double Unders
Run 400m
30 Pull Ups (bllack and orange band)
20 Thrusters, 60lb
Time: 22:35
May 19, 2010
Strength-
A1. Pull Ups 3 x 3; rest 90 sec
A2. Ring Push Ups 3 x 3 ; rest 90 sec
MetCon:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Time: 12:25
Endurance
Row 1000m 5:00
Run 800m 3:40
May 18, 2010
WOD:
"Kelly"
5 Rounds
Run 400m
30 Box Jumps
30 Wall Ball
Time: 34:40
Endurance:
run 1 mile
May 12, 2010
WOD:
1/2 Kelly
5 rounds
Run 200m
15 Unbroken Wall Ball
15 Unbroken Box Jumps
Time: 18:15
50 Burpees
Time: 5:15
May 11, 2010
WOD:
A. 20 Rep Back Squat 75lb
B1. Pull Ups; 3 sets of 5
B2. GHD Sit Ups; 3 sets of 15
1000m Row TT
Endurance:
1 mile + 300 jump rope
time: 10:45
May 10, 2010
WOD:
4 rounds
10 Thrusters, 45lb
90 sec High Knee Jump Rope
rest 2 min
3 rounds fast
10 squats
10 push ups
10 sit ups
Endurance:
3x800m run
2min rest
time: 10:33
May 6, 2010
WOD:
4min amrap x3 rest 1 min
7 sumo dead lifts 50lb
10 pushups
13 situps
8rounds
Endurance:
20sec on/10sec off 1 mile run
May 5, 2010
WOD:
20 min amrap
Run 200m
10 Wall Ball
10 Pull Ups
6 1/3 rounds
Endurance:
run 800m x2
May 4, 2010
4 rounds, 1 min at each station
Full Clean, 45lb
Bar Hops (jump back and forth over bar)
Over Head hold with bar
Endurance:
run 800m x2
May 3, 2010
WOD:
Tabata (20 sec on/10 sec off x 8 for each exercise)
KB Swings, 20lb
Double Unders
Sit Ups
SDHP, 20lb
Endurance:
3min on/ 90sec off
2min on/ 1min off
1min on/ 30sec off
4min
April 29, 2010
Strength:
20 rep back squat, 65lb
Pull Ups- 3 x max reps (10,7,6)
WOD:
21-15-9
Power Snatch
Run 200m
Time:8:31
April 28, 2010
Strength:
Press- build quickly to a heavy single- 5, 3, 2, 1 reps (up to 75lb)
Metcon:
4 rounds
Row 500m
20 Burpees
rest 3 min
Endurance:
run 800m x2
April 27, 2010
WOD:
25 Push Press
25 Pull Ups
25 Box Jumps, 20"
25 SDHP;s
25 Pull Ups
25 Box Jumps, 20"
25 Power Cleans
25 Pull Ups
25 Box Jumps, 20"
Endurance:
1 mile
10min jump rope
April 26, 2010
Strength:
20 rep Back Squat, add 5# to last time
Metcon:
4 min amrap
7 wall ball
7 push ups
rest 1 min and repeat
April 23, 2010
Elements:
row 500m
30 air squats
20 pushups
10 pullups
run 400m
Time: 8:30
63 kb swings
36 pull ups
800m run
42 kb swings
24 pull ups
400m run
21 kb swings
12 pull ups
Time: 27:14
26lb kettle bell
orange&yellow bands 1st round
black band 2nd and 3rd round
July 15, 2010
Kipping practice
A1. 1-1-1 x 5 deadlift/hang clean/full clean/hang clean
A2. 32x0 ring rows
partner run 400m + row (distance)
July 14, 2010
15 min amrap
5 hspu
7 full snatch
10 box jumps
Rounds: 5 complete; -4 box jumps to complete 6
July 13, 2010
Strength:
Ring Dips 5x5 (tan band)
"Annie"
50-40-30-20-10
Double unders/sit-ups
Endurance:
90 sec on/90 sec off x6
July 12, 2010
Strength:
Over Head Squat @ 32X0; 5 sets of 3
(made it up to 65lb)
Metcon:
21-15-9
Over Head Squat, 45lb
Pull Ups (orange&tan band)
Run 400m after each round
Time: 10:45
Endurance:
8x100m, rest 60s
July 8, 2010
Strength:
A1. Front squat @ 32X0; 5 x 3; rest 10 sec (up to 100lb)
A2. Strict pullups; 5 x 3; rest 90 sec
B1. DB Lunges 5/leg x 3; rest 10 sec (50lb)
B2. Ring row; amrap x 3; rest 90 sec
C. Knees to elbow- 3 x 15; rest 60 sec
July 7, 2010
30 box jumps*
400m run
30 push ups
400m run
30 box jumps*
400m run
30 push ups
400m run
Time: 10:56
*replaced box jumps with stepups
July 6, 2010
Fran
21-15-9
thrusters, 60lb
pull-ups
Time: 8:33
July 5, 2010
2 rounds max hspu
WOD:
4 Rounds:
1 200m run
7 push-ups
7 box jumps*
6 burpees
234 single jump rope, immediately following*
Time: 9:30
*substituted stepups for box jumps, substituted rowing for jump rope
June 28, 2010
Injury
June 24, 2010
Strength:
5x3 ? up to 80lbs
WOD:
8 rounds
2 burpee box jumps
4 HSPU
6 pullups
200m run
Time: 15:57
June 23, 2010
Strength:
A1. Ring Dips 5 sets of 3 on 2 min mark
A2. Strict Pull Ups
WOD:
5 sets
10 Russian KB Swings
Sprint 100m
walk back
June 22, 2010
WOD:
5 sets
10 Push Press, 50lb
15 Box Jumps
rest 2 min
3 sets
10 Push Ups
10 Sit Ups
10 Squats
Time: 9:00
Endurance:
run 1 mile
Time: 6:40
June 21, 2010
WOD:
5 Rounds
20 Wall Balls
15 K2E
Time:11:20
Run 400m w/ Sand Bag
Time: 1:35
June 17, 2010
Strength:
5x3 Deadlift (up to 130lb)
WOD:
5 rounds
5 deadlifts (100lb)
10 burpees
Time: 5:24
June 14, 2009
Strength:
Front Squat- 5 sets of 3 on the 2 minute mark
Metcon:
6 rounds
5 Single Arm OHS/arm
10 SDLHP
20 Box Jumps
Time: 15:00
June 9, 2010
WOD:
5 sets; rest 60 sec b/w
Run 200m
8 KB Snatch/arm
10 Burpees
June 8, 2010
Strength:
Press 5 x 5; rest 2 min 155lb
Metcon:
Tabata Push Ups - 8 min
80 pushups
Skill:
5 sets of 10 box jumps; 10 breaths in between sets*
*sub 10 hard row pulls
Endurance:
Run 4 x 400m
Time 1:30 each
June 7, 2010
Strength:
Front Squat 3 sets of 5
Metcon:
"Nasty Girls"
3 rounds
50 air squats
7 Muscle Ups*
10 Hang Power Cleans, 60lb
*sub 14 pullups, 14 dips
Endurance:
run 1 mile
time: 7:03
June 4, 2010
Strength:
Ring Dips- 5 x 3; rest 1-2 minutes
(red band)
Metcon:
4 min amrap x 2; rest 1 minute
5 Pull Ups
10 Box Jumps, 20"
8.5 rounds
Endurance:
tabtata mile 20sec on 10sec off
June 3, 2010
WOD:
15 min amrap
10DB Split Clean
10DB push press
20DU
5 rounds
June 2, 2010
Strength:
Hang squat clean snatch 3x3 45lb
WOD
5 rounds
10 kettle bell swings
200m run
Time: 8:50
May 27, 2010
Strength:
1RM press 75lb
WOD:
row 500m
25 burpees
row 500m
25 burpees
Time: 9:14
May 26, 2010
WOD:
20 min amrap
10 wall ball
10 box jump
10 dead lift
10 burpees
rest 60 sec
6 rounds
Endurance:
2x800m run
May 24, 2010
Strength:
In less than 10 min, find 1 rep max for Back Squat
155 lbs
Metcon: "Helen"
3 rounds for time
Run 400m
21 KB Swings (35lb)
12 Pull Ups
Endurance:
Run 1 mile
May 20, 2010
Metcon-
20 Thrusters, 60lb
30 Pull Ups (black band)
Run 400m
50 Double Unders
Run 400m
30 Pull Ups (bllack and orange band)
20 Thrusters, 60lb
Time: 22:35
May 19, 2010
Strength-
A1. Pull Ups 3 x 3; rest 90 sec
A2. Ring Push Ups 3 x 3 ; rest 90 sec
MetCon:
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
Time: 12:25
Endurance
Row 1000m 5:00
Run 800m 3:40
May 18, 2010
WOD:
"Kelly"
5 Rounds
Run 400m
30 Box Jumps
30 Wall Ball
Time: 34:40
Endurance:
run 1 mile
May 12, 2010
WOD:
1/2 Kelly
5 rounds
Run 200m
15 Unbroken Wall Ball
15 Unbroken Box Jumps
Time: 18:15
50 Burpees
Time: 5:15
May 11, 2010
WOD:
A. 20 Rep Back Squat 75lb
B1. Pull Ups; 3 sets of 5
B2. GHD Sit Ups; 3 sets of 15
1000m Row TT
Endurance:
1 mile + 300 jump rope
time: 10:45
May 10, 2010
WOD:
4 rounds
10 Thrusters, 45lb
90 sec High Knee Jump Rope
rest 2 min
3 rounds fast
10 squats
10 push ups
10 sit ups
Endurance:
3x800m run
2min rest
time: 10:33
May 6, 2010
WOD:
4min amrap x3 rest 1 min
7 sumo dead lifts 50lb
10 pushups
13 situps
8rounds
Endurance:
20sec on/10sec off 1 mile run
May 5, 2010
WOD:
20 min amrap
Run 200m
10 Wall Ball
10 Pull Ups
6 1/3 rounds
Endurance:
run 800m x2
May 4, 2010
4 rounds, 1 min at each station
Full Clean, 45lb
Bar Hops (jump back and forth over bar)
Over Head hold with bar
Endurance:
run 800m x2
May 3, 2010
WOD:
Tabata (20 sec on/10 sec off x 8 for each exercise)
KB Swings, 20lb
Double Unders
Sit Ups
SDHP, 20lb
Endurance:
3min on/ 90sec off
2min on/ 1min off
1min on/ 30sec off
4min
April 29, 2010
Strength:
20 rep back squat, 65lb
Pull Ups- 3 x max reps (10,7,6)
WOD:
21-15-9
Power Snatch
Run 200m
Time:8:31
April 28, 2010
Strength:
Press- build quickly to a heavy single- 5, 3, 2, 1 reps (up to 75lb)
Metcon:
4 rounds
Row 500m
20 Burpees
rest 3 min
Endurance:
run 800m x2
April 27, 2010
WOD:
25 Push Press
25 Pull Ups
25 Box Jumps, 20"
25 SDHP;s
25 Pull Ups
25 Box Jumps, 20"
25 Power Cleans
25 Pull Ups
25 Box Jumps, 20"
Endurance:
1 mile
10min jump rope
April 26, 2010
Strength:
20 rep Back Squat, add 5# to last time
Metcon:
4 min amrap
7 wall ball
7 push ups
rest 1 min and repeat
April 23, 2010
Elements:
row 500m
30 air squats
20 pushups
10 pullups
run 400m
Time: 8:30
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