Thursday, December 24, 2009
Couple of days
Christmas is here and there's more time for partying than for exercising. Today I did a WOD with Jack and then did a Yoga routine
Tuesday, December 22, 2009
Monday
Warm up
for distance:
run 4 minutes
rest 3 minutes
run 2 minutes
rest 30 sec
run 1 minute rest 3 minutes
Run 2 minutes
rest 30 sec
run 4 minutes
kb swings, standing broad jumps,
for distance:
run 4 minutes
rest 3 minutes
run 2 minutes
rest 30 sec
run 1 minute rest 3 minutes
Run 2 minutes
rest 30 sec
run 4 minutes
kb swings, standing broad jumps,
Sunday, December 20, 2009
Warm-up: 100 double unders or 300 singles with a jump rope. 20 dive bomber push-ups and 40 flutter kicks. Stretch out those shoulders and make sure they’re warmed up for the WOD.
WOD: You have 20:00 minutes to complete 6 rounds of 400 meter run and 10 weighted pull-ups with 35 lbs (no weight). Failure to do so is a 30 burpee penalty.
Strength: 30 did 15 renegade man makers with 35 - 50 lb dumbbells, no time limit and focus on full range of motion.
Endurance: Rest
Coach’s comments: Equipment needed- Pull-up bar, jump rope, weight, dumbbells and somewhere to run. Move directly from the warm-up to the WOD and press to knock it out under the 20 minute time limit. Walk it off, stretch and rest before completing the strength portion. This whole evolution from start to finish, excluding the warm-up should take no more than 45 minutes.
WOD: You have 20:00 minutes to complete 6 rounds of 400 meter run and 10 weighted pull-ups with 35 lbs (no weight). Failure to do so is a 30 burpee penalty.
Strength: 30 did 15 renegade man makers with 35 - 50 lb dumbbells, no time limit and focus on full range of motion.
Endurance: Rest
Coach’s comments: Equipment needed- Pull-up bar, jump rope, weight, dumbbells and somewhere to run. Move directly from the warm-up to the WOD and press to knock it out under the 20 minute time limit. Walk it off, stretch and rest before completing the strength portion. This whole evolution from start to finish, excluding the warm-up should take no more than 45 minutes.
Wednesday, December 16, 2009
Wednesday 101
Warm-up: Two rounds of 25 yards bear crawls, 10 pull-ups, 10 squats and 15 push-ups. Thoroughly loosen up with shoulder rotations and hip mobility drills before beginning the WOD and Strength workouts.
WOD: Three rounds of 400 meter run, 21 front squats with 90 lbs, and 21 sit-ups. Rest 1 minute between each round and time each round in the plank position. 16:21
Strength: 100 weighted sit-ups with 20 lbs, didn't use weightno time limit
Endurance: 2 mile run (target of 7:00 – 8:00 per mile or faster) or swim 500 meters (side stroke) followed with 5 x 100 meter sprints (1:30 pace or faster) Rowed 1500m and ran sprints
Coach’s comments: Equipment needed- Oly bar and weight or dumbbells for the front squats and sit-ups. Begin with the WOD first and move straight into the strength portion once it’s completed. Knock out the endurance portion within 3 hours of the WOD. No wait...did it all together. You had better be keeping those logs. As you establish your run time per mile or swim per 100 or 500 meter run, note them down. The next time we’re running or swimming these distances improve on those scores.
Warm-up: Two rounds of 25 yards bear crawls, 10 pull-ups, 10 squats and 15 push-ups. Thoroughly loosen up with shoulder rotations and hip mobility drills before beginning the WOD and Strength workouts.
WOD: Three rounds of 400 meter run, 21 front squats with 90 lbs, and 21 sit-ups. Rest 1 minute between each round and time each round in the plank position. 16:21
Strength: 100 weighted sit-ups with 20 lbs, didn't use weightno time limit
Endurance: 2 mile run (target of 7:00 – 8:00 per mile or faster) or swim 500 meters (side stroke) followed with 5 x 100 meter sprints (1:30 pace or faster) Rowed 1500m and ran sprints
Coach’s comments: Equipment needed- Oly bar and weight or dumbbells for the front squats and sit-ups. Begin with the WOD first and move straight into the strength portion once it’s completed. Knock out the endurance portion within 3 hours of the WOD. No wait...did it all together. You had better be keeping those logs. As you establish your run time per mile or swim per 100 or 500 meter run, note them down. The next time we’re running or swimming these distances improve on those scores.
Tuesday, December 15, 2009
Gym with Jack
Warm up
30 Clean and Jerks
everytime you put down the bar...10 pushups
miscellaneous cals
running etc
30 Clean and Jerks
everytime you put down the bar...10 pushups
miscellaneous cals
running etc
Friday, December 11, 2009
Warm-up: Roll out those shoulders. Spend plenty of time with your lower body and back. Hydrate and get a good stretch in after a 400 m jog and light set of push-ups, pull-ups and squats.
WOD: Push up and toes to bar pyramid. Beginning with 10 push-ups and 1 toes to bar, work your way from 10 to 1 and back to 10 with push-ups. For the toes to bar work in reverse from 1 to 10. Did I mention that this was for time? Couldn't do toes to bar all sets
Strength: 135# Dead lift, hang power clean and front squat complex- With the heaviest set of ten reps you can accomplish at a single time. Start light (approximately 70 � 100 lbs) and work your way up in 10 lb increments with 2 � 3 reps to a working weight. If you�re off and cannot accomplish the full 10 reps, drop weight and find where you can accomplish all 10.
Endurance: 8 x 100 meter sprints. A penalty of 10 burpees will be assigned for anything outside of 7 seconds from your best time. Penalties are payable upon completion of the workout. Only did 5x100
Coach�s comment�s: Equipment needed- Olympic bar, weight, pull-up bar (or substitute) and somewhere to run. Today is a tough one. Begin with the strength workout and continue onto the WOD. Rest beforehand, hydrate and stretch as necessary. Stretch out the time before the sprints (3+ hours) if possible so you can put maximum effort into them.
WOD: Push up and toes to bar pyramid. Beginning with 10 push-ups and 1 toes to bar, work your way from 10 to 1 and back to 10 with push-ups. For the toes to bar work in reverse from 1 to 10. Did I mention that this was for time? Couldn't do toes to bar all sets
Strength: 135# Dead lift, hang power clean and front squat complex- With the heaviest set of ten reps you can accomplish at a single time. Start light (approximately 70 � 100 lbs) and work your way up in 10 lb increments with 2 � 3 reps to a working weight. If you�re off and cannot accomplish the full 10 reps, drop weight and find where you can accomplish all 10.
Endurance: 8 x 100 meter sprints. A penalty of 10 burpees will be assigned for anything outside of 7 seconds from your best time. Penalties are payable upon completion of the workout. Only did 5x100
Coach�s comment�s: Equipment needed- Olympic bar, weight, pull-up bar (or substitute) and somewhere to run. Today is a tough one. Begin with the strength workout and continue onto the WOD. Rest beforehand, hydrate and stretch as necessary. Stretch out the time before the sprints (3+ hours) if possible so you can put maximum effort into them.
Wednesday, December 9, 2009
Workout with Jack
Warm up and hip mobility
Crossfit Kids Warm up
WOD- three rounds Row 400m, 30 air squats, 15 vups
5 sets of dips
Crossfit Kids
dot test
T pose
25 situps
two rounds
Crossfit Kids Warm up
WOD- three rounds Row 400m, 30 air squats, 15 vups
5 sets of dips
Crossfit Kids
dot test
T pose
25 situps
two rounds
Tuesday, December 8, 2009
Tuesday, December 1, 2009
Tuesday 086
Benchmark: Roughly eight weeks ago we set a benchmark of of 45 half bodyweight thrusters. If you met the benchmark add 10 lbs. If not try again. Key thing here is you can’t put the weight down. Thighs must break 90 degrees and parallel to the floor. At the top hips must be all the way open with arms locked out. Get to it. Only got 35 reps
Benchmark: Roughly eight weeks ago we set a benchmark of of 45 half bodyweight thrusters. If you met the benchmark add 10 lbs. If not try again. Key thing here is you can’t put the weight down. Thighs must break 90 degrees and parallel to the floor. At the top hips must be all the way open with arms locked out. Get to it. Only got 35 reps
Subscribe to:
Posts (Atom)