Tuesday, September 29, 2009
Monday, September 28, 2009
Sunday, September 27, 2009
Monday 9/28/09
CrossFit Main Site Rest Day
Endurance:
Choose ONE of the Following Sports.
Cover as Much Distance as Possible
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min
Endurance:
Choose ONE of the Following Sports.
Cover as Much Distance as Possible
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min
Sunday 9/27/09
Sunday Main Site
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Saturday 9/26/09
Saturday Main Site
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Thursday, September 24, 2009
Friday 9/25/09
Friday Main Site
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Tuesday, September 22, 2009
Wednesday 9/23/09
Wednesday Main Site
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Sunday, September 20, 2009
Monday 9/21/09
Monday Main site WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Endurance:
3+ Hours After CrossFit Main Site WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Endurance:
3+ Hours After CrossFit Main Site WOD
Choose ONE of The Following Sports: All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)
Friday, September 18, 2009
Saturday 9/19/09
Saturday Main Site
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
Thursday, September 17, 2009
Friday 9/18/09
Friday Main Site
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
Wednesday, September 16, 2009
Thursday 9/17/09
Thursday Main Site
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments.
Tuesday, September 15, 2009
Wednesday 9/16/09
Main Site: Rest Day
Endurance:
One Sport Only:
Run: 4 x 5k TT... Deviate no more then 2 min from fastest 5k. Recover 5-15 min between efforts.
haha that is an insane endurance workout. all i can say is wow!!
Endurance:
One Sport Only:
Run: 4 x 5k TT... Deviate no more then 2 min from fastest 5k. Recover 5-15 min between efforts.
haha that is an insane endurance workout. all i can say is wow!!
Monday, September 14, 2009
Sunday, September 13, 2009
Monday 9/14/09
Monday Main Site
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Endurance:
Do CrossFit Main Site WOD or Rest
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Endurance:
Do CrossFit Main Site WOD or Rest
Saturday, September 12, 2009
Sunday 9/13/09
Sunday
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Saturday 9/12/09
CrossFit Main Site Rest Day
Endurance:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10
Endurance:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%,
C2: 2000m, Damper setting between 8-10
Friday, September 11, 2009
Friday 9/11/09
Friday Main Site
"Barbara"
Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats
Rest precisely three minutes between each round.
Endurance:
3+ Hours After CrossFit Main Site WOD
Choose ONE of the Following Sports:
Use a Weighted Vest Or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
"Barbara"
Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats
Rest precisely three minutes between each round.
Endurance:
3+ Hours After CrossFit Main Site WOD
Choose ONE of the Following Sports:
Use a Weighted Vest Or Ruck.
Swim: 10lbs vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Wednesday, September 9, 2009
Thursday 9/10/09
Thursday Main site
Push Jerk 3-3-3-3-3 reps
Post loads to comments.
Endurance:
Do CrossFit Main Site WOD or Rest
Push Jerk 3-3-3-3-3 reps
Post loads to comments.
Endurance:
Do CrossFit Main Site WOD or Rest
Tuesday, September 8, 2009
Wednesday 9/9/09
Wednesday Main Site
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Endurance:
3+ Hours Before CrossFit Main Site WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups.
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Endurance:
3+ Hours Before CrossFit Main Site WOD
Choose ONE Of the following Sports then do:
Swim, Bike, Run, C2
3 Rounds of:
1min on 1 min off, 1min on 1min off, 1min on 1min off
Hold distances as consistant as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.
Foul if you go over or under your 1st round distance. RPE of no less than 16.
Foul= 1 min of max rep push ups.
Monday, September 7, 2009
Tuesday 9/8/09
Tuesday, 09.08.09: Tempo 90% long
CrossFit Main Site Rest Day
Endurance
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k
CrossFit Main Site Rest Day
Endurance
Choose ONE sport and do the following for your distance:
90% Of Best Time for your set Distance.
Swim: SC: 600m , LC: 800m , U: 1000m
Bike: SC: 12 mile , LC: 20 mile , U: 30 mile
Run: SC: 2 mile , LC: 10k , U: 13.1M
C2: SC: 2k , LC: 3k , U: 6k
Sunday, September 6, 2009
Monday 9/7/09
Monday main site
"CrossFit Total"
Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep
Post total to comments.
Endurance:
3+ Hours After CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
"CrossFit Total"
Back squat, 1 repShoulder Press, 1 repDeadlift, 1 rep
Post total to comments.
Endurance:
3+ Hours After CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
Sunday 9/6/09
Sunday main site:
6 rounds for time of:
Run 400 meters, 25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Endurance:
Do CrossFit Main Site WOD or Rest
6 rounds for time of:
Run 400 meters, 25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Endurance:
Do CrossFit Main Site WOD or Rest
Friday, September 4, 2009
Saturday 9/5/09
Main Site
Saturday
Clean and Jerk 1-1-1-1-1-1-1 reps
Endurance
Saturday, 09.05.09: Tabata 20:10x8
3+ Hours After CrossFit Main Site WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
Saturday
Clean and Jerk 1-1-1-1-1-1-1 reps
Endurance
Saturday, 09.05.09: Tabata 20:10x8
3+ Hours After CrossFit Main Site WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
E-City CrossFit Classes
With the equipment up and running in the gym and base solicitations sent out, classes will begin on Wednesday the 9th of September.
0630-0730
1130-1230
1630-1730
0630-0730
1130-1230
1630-1730
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