AMRAP 20.
10 Pullups
1 Lap Lunge (bodyweight)
Up/down stairs are an added bonus - no extra charge.
Post rounds finished in 20 mins.
2010-03-31
Big Room in the Morning: 10.03.31
AMRAP 20 - As Many Rounds As Possible in 20 mins
10 box hand shuffle
ParaDog Drag
10 Pullups
10 Burpees
Yea, it looks not so bad..........Post number of rounds completed in 20 mins.
2010-03-29
2010-03-28
Miracle Mile Mix: 10.03.29
Run 1/4 mile
25 KB swings: men 20KG, ladies 16KG
Run 1/4 mile
20 Kipping Pullups (sub 60 jumping or assisted pullups if cannot do kips)
Run 1/4 mile
15 Burpees
Run 1/4 mile
Acceptable subs for 1/4 mile run are 500 m row or .75 mile bike.
Post time and mods/scaling.
2010-03-26
Friday Metcon Mix: 10.03.26
Snatch, Push, Sit
21/15/19 and ladders in between sets
-1 arm DB Snatch L/R 10% bdwt
-Push-up
-Scissor Sit-ups
At the end of each round do ladder drills forward and backwards.
1st round: 1 foot in
2nd round:2 feet in
3rd round: scissor step in/out
2010-03-24
Deadlift/Pullup Pyramid ala Carlo. 10.03.25
Today's workout courtesy of Carl is:
Deadlifts and Pullups:
Deadlifts: 5/10/15/20/15/10/5. Weight increasing each set.
Pullups: 5/10/15/20/15/10/5. Use same bodyweight!
Post your weight for the last 5 reps. Compare to 10.02.02
Dessert.
Single arm Dumbbell/Kettlebell push press with 20% body weight. 3 sets max reps each set per arm.
Dirty 30 Cardio Mix: 10.03.24
Exactly 30 years ago yesterday I was released from active duty in the Air Force. The fitness test was a timed 1.5 mile run back then. I understand that now many Air Force base commanders, including the 1 star General at Luke AFB, have adopted CrossFit as the required method of physical training.
And, in addition, Elvis Presley entered active duty in the Army in 1958 on this date.
Here's a workout that integrates old and new.
1/4 mile run or 500 meter row or .75 mile bike
30 pushups
1/4 mile run or 500 meter row or .75 mile bike
30 box jumps to 20 inch box (downstairs)
1/4 mile run or 500 meter row or .75 mile bike
30 KB swings - men with 20Kg, women with 16 KG
1/4 mile run or 500 meter row or .75 mile bike
30 pullups (downstairs)
1/4 mile run or 500 meter row or .75 mile bike
30 ball slams (downstairs) Men: 15# or 20# ball, your choice. Women: 10# ball.
1/4 mile run or 500 meter row or .75 mile bike
You are free to mix the non run/row/bike exercises into any order you see fit. Post your time and any mods/scaling.
2010-03-22
Front Squat & Dips: 10.03.23
Front Squats and Dips: not for time. Long rest between sets.
Front Squats:
20 with empty bar
15 with 1/3 body weight
10 with 1/2 body weight
5 with 2/3 body weight
Single front squat - keep going until failure. Post weight for 1 RM for the last successful squat.
Alternate each set with 8 ring dips.
2010-03-21
Friday mix: 10.03.19
Dynamic/Dots Tabata mix
20/10 Dot 1 to 40/20 Trusters-Repeat (1/3 bdwt DB)
1 min rest
20/10 Dot 2 to 40/20 Prone Rows-Repeat (1/3 bdwt DB)
1 min rest
20/10 Dot 3 to 40/20 Lateral Lunges- Repeat (1/3 bdwt DB)
1 min rest
20/10 Dot 4 to 40/20 Butterfly Sit-ups-Repeat (No weight)
Dessert: 1 mile run
2010-03-17
Eccentric Pullups: 10.03.18
Dead hang Pullups - no kipping - focus on the eccentric phase (lowering) by holding for a 5 count descent for the following rounds: 5-5-4-4-3-3-2-2-1-1. Long rests between sets.
Last pullup hold elbows and shoulders at 90 degrees as long as possible. Post your time for the last round with any mods/scaling (i.e. jumping pullups to the top, etc).
Dessert: 30 consecutive wall balls, men with 15# ball, women with 10# ball.
2010-03-16
Upper Deck Triad: 10.03.17
Triad for Time:
First:
Start with 1/2 mile run or 1Km row or 1.5 mile bike, then:
Second:
21/15/9 of
DB Burpees - total 10% bodyweight in hands
Tossing Italian Twists with 5% bodyweight (one of the previous DBs)
Box Jumps to 20 inch box
Third,
Finish with 2 laps of Farmers carry - 2x45# plates/DB/KB for men, 2x25# plates/DB/KB for women
Post time and any mods/scaling
2010-03-15
Big 10 Duet: 10.03.15
10 rounds, not for time:
10 back squats, 1/2 body weight
10 knees to elbows
Post highest and lowest KTE count per round.
Post your score and any mods/scaling.
2010-03-14
Monday, Monday, so good to MC (MetCon): 10.03.15
High speed, moderate load featuring the Statue of Liberty March.
Walk with a rigid core and a single arm overhead, make sure your shoulder is actively contracting to keep your arm in close to your head. Practice "active shoulder."
For time, 3 rounds of:
Upstairs:
15 reps KB swings, male: 20KG, female: 16KG.
Statue of Liberty March, same KB, 1 lap left arm high
Statue of Liberty March, same KB, 1 lap right arm high
Repeat 15 reps KB swings, then to downstairs for second half
Downstairs:
15 reps overhead squat, 1/3 body weight
15 reps pullups, then back upstairs for next round.
Post time and any scaling/modifications.
Friday skills and drills: 10.03.12
Get those feet moving!!
Ramp-up: Ladder drills, Crawls (bear, crab, inchworm, paradog, frogs, monsters)
Sprints:
10X10yrd sprint:
Jarrod:29 sec
Karen: 34 sec
Kenric:30 sec
10X10yrd sprint/Backpedal:
Jarrod:34 sec
Karen:39 sec
Kenric:39 sec
10X10yrd shuffle:
Jarrod: 38 sec
Karen:45 sec
Kenric: 44 sec
2010-03-10
Good ol Deadlifts: 10.03.11
Because your quads are smoked from yesterday, and your hammys should be recovered from Monday, that's why. Not that mine are, mind you......
Deadlifts: 20/15/10/5/1, record 1RM.
Static KTE: Hold for 30 secs between deadlift sets. Knees must touch elbows throughout.
Post 1RM deadlift and number of Static KTEs held for 30 secs (max 5).
1 arm snatching abs: 10.03.10
For time, 21/15/9 of:
1 arm snatch, L arm
1 arm snatch, R arm
Tossing Italian Twists
Use dumbell @ 10% bodyweight
Post time.
2010-03-08
Form Day: Clean and Jerk: 10.03.09
Time to dial in a bit more precision on the Clean and Jerk.
Progression is 16/12/8/4/1 - 1 repeated until failure with best lift recorded as 1RM.
Rest well between sets. Take your time really focusing on the kind of form that will lead to a PR.
Miracle Double Chipper: 10.03.08b
Treadmills full up this afternoon. Different workout for the PM crew.
Chipper style for time, 2 rounds of
1. 70 yards BW lunges
2. 500 jumpropes (or 100 double unders)
3. 50 pushups
4. 50 KB swings, men with 20KG, women with 16KG
2010-03-07
Miracle Mile Pain in the Butt: 10.03.08a
Let's start this week on target on the gluteals......
Main Course:
Miracle Mile Pain in the Butt.
For time:
1/4 mile run
70 yards (1 deck lap): Lunges with body weight only
1/4 mile run
70 KB swings: 20KG for men, 16KG for women
1/4 mile run
70 yards: Lunges with body weight only
1/4 mile run
70 KB swings: 20 KG for men, 16 KG for women
Note: 1/4 mile run can be substituted with 3/4 mile bike or 1 KM row
Dessert: 70 pushups, focused on form, not for time, but do as many as you can consecutively for the first, second, third, etc round.
Post your time for the Miracle Mile pain in the butt.
Post how many rounds it took you to finish 70 pushups with the reps per round.
Compare to Jan 17 workout.
Friday workout: 10.03.05
Double tabata
8 rounds of:
40/20 Sprints, row or bike
40/20 push-ups & italian Twist: Female #8 Male #10
40/20 Sprints, row or bike
40/20 push-ups & italian Twist: Female #8 Male #10
(20 seceonds each no transition time between push-ups and Italian twist)
Post lowest round of pushups and Italian Twists
2010-03-04
Deads
Deadlifts: 7/7/5/5/3/3/1
Post 1RM
Dessert: 70 yds lunge, men use 45# plate, women use 35# plate.
2010-03-02
Clean Pushy Pully
Hang Power Cleans with half body weight: 21/15/9/15/21
15 Pushups
10 Pullups (Scale Sub: 20 reps if jumping or machine assisted pullups)
Post your time and any mods/scaling.
2010-03-01
Press, Push Press, Push Jerk: Tuesday 10.03.02
In this order, with ample rest between each of the 16 sets (every number represents a set, with the last set of each lift being a single rep):
1. Shoulder Press: 4-3-2-1
2. Push Press: 4-3-2-1
3. Push Jerk: 4-3-2-1
Post the weight for your last Push Jerk (the single).
Dessert: Introducing the Smith Machine plyometric bench press with 90/90 LE med ball clasp. Spotters a good idea.
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