CrossFit MetroWest

02/21/2009

2009-02-13T07:32:00.000-05:00

AMRAP 20:

10 Pull-ups

10 Ring Dips (or 15 Bar dips)

10 Lunge steps

02/20/2009

2009-02-13T07:31:00.000-05:00

Helen

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

2/19/2007

2009-02-13T07:30:00.000-05:00

For time:

25 Handstand push-ups

25 Overhead squats, 95 pounds

25 Pull-ups

25 Double unders

25 Pass-throughs

25 One legged squats

25 Muscle-ups

2/18/2009

2009-02-13T07:29:00.000-05:00

Rest Day

2/16/2009

2009-02-05T14:03:00.004-05:00

Run 5k

2/17/2009

2009-02-05T14:03:00.003-05:00

Deadlift 10-10-10-10-10-10-10 reps

2/13/2009

2009-02-05T14:02:00.004-05:00

Rest Day

2/14/2009

2009-02-05T14:02:00.003-05:00

For time:
15,12, and 9 rep rounds of:
Dumbbell Thruster (20% BW each DB)
Pull-ups (w/ 1 DB)

2/11/2009

2009-02-05T14:01:00.004-05:00

Complete as many rounds as you can in 20 minutes of:

10 Hang squat cleans, 135 pounds
25 Wall ball shots, 20 pound ball

2/12/2009

2009-02-05T14:01:00.003-05:00

3 rounds for time of:

Row 500 meters
50 Dips

2/10/2009

2009-02-05T13:55:00.002-05:00

3 rounds for time of:

Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

2/9/2009

2009-02-05T13:52:00.004-05:00

3 rounds for time of:

Row 500m
15 Swings 1.5 pood
25 Squats

Workout plans

2009-02-05T13:45:00.003-05:00

Some interesting things have been passed my way recently. I spoke at length two days ago with Neal T at CF Boston and one if the things we spoke about is how the current CF main site WODs are more challenging then they were in the past. This can make it very difficult to begin the programming when you are new to the site. Since I have decided to bite the bullet and jump back into the 3 on 1 off plan I decided to go back to Jan 1 2005 and start following the WODs from that time. I am beginning on Monday Feb. 9th 2009 and we will see how this works! I am going to publish the WODs here so follow if you would like. Just a few things:

For the first 2 weeks I will keep my time but I am really just going to focus on finishing the WODs as Rxd. The only exception could be muscle ups. Secondly, I am not posting any WODs on Sundays. Those are the days that I train with my Highland Games coach and I will need all the recovery I can get. Other than that feel free to follow along and I hope to hear from you.

By the way the schedule starts 4 on 1 off and then goes 3 on 1 off.

-Will

7/07/2008 AM

2008-07-07T09:19:00.001-04:00

Five rounds of
3 Deadlifts
3 RDLs
3 Highpulls
3 Hang power cleans
3 Jerks
3 Box jumps

These were not for time but each round should be completed as a complex rest between rounds as needed

Then
8 tabata rounds each of
Box jumps
Handstand holds
Sit ups

no rest between exercises-10 sec to get to each station

5/6/2008

2008-05-06T10:47:00.000-04:00

3 Rds for Time

50 Wallball #20
50 Double Unders

5/1/2008

2008-05-02T15:09:00.002-04:00

AMRAP 20

6 Snatch Grip High Pulls #135
8 Handstand Pushups
10 DB Swings #40

Follow with
Rowing 5 intervals of 1 min on 20 sec off at 2:00/500m pace or less

4/29/2008

2008-04-29T07:18:00.000-04:00

Grace
For Time
30 Clean and Jerk #135

4/26&28/2008

2008-04-28T07:43:00.001-04:00

5 Rds
15 Hang Power Snatch #95
500m Row

4/23/2008

2008-04-23T10:18:00.000-04:00

5 Rds for time

500m Row
15 Box Jumps
15 Thrusters #65

4/21/2008

2008-04-21T10:14:00.000-04:00

3 Rds for Time:

50 Burpees
50 GM #45
50 Situps

4/19/2008

2008-04-19T17:22:00.002-04:00

AMRAP 20

15 SDHP #65
15 Push Press #95
Floor Drag down
Broad Jump back

4/18/2008

2008-04-18T15:19:00.001-04:00

Micheal

3 rds for time:

800m run
50 Back Extensions (sub #45 GM)
50 Sit Ups

4/15 &16/2008

2008-04-15T13:30:00.003-04:00

AMRAP 20
With a #95 barbell perform
5 Hip Snatches
10 Squat Jumps
15 Behind the Neck Jerks

Squat Jumps are only 1/4 to 1/2 depth

Adjust weight as necessary

Then:
3 40m sprints with 10sec rest between
Rest 30sec
Repeat 4x

4/11 &14/2008

2008-04-14T12:56:00.001-04:00

Drag and Thrust
15-12-9
#135 Thruster
Body drag down and back

WOD OPTIONS 1/14-1/26

2008-01-13T09:53:00.000-05:00

Post if you have questions!
Enjoy!

WOD OPTION 1
10,9,8,7,6,5,4,3,2,1
40,30,20 lbs

Dumbell Snatches
(10 reps each arm 40,30,20; 9 reps each arm...)

WOD OPTION 2
Ami
3rds for time:
400m Run15 Plate Cleans (45lbs)
14 Burpees
12 Turkish Get-Ups (40lbs)

WOD OPTION 3
3 rds for time:
100 Sumo deadlift highpulls (45lbs)
Rest in between rounds: your time of the previous completed round

WOD OPTION 4
Nigel
30 Bear Complexes for time (95 lbs)

WOD OPTION 5
5,2,4,3,1,1,1,1,1
Snatch: work upto 1 rep max

WOD OPTION 6
Will
AMARAP 20

200 meter sprint
25 sumo deadlift highpulls (75 lbs)
10 Burpees

WOD OPTION 7
Death by Lunges
4 Rds for time:
30 steps walking lunge, 30 lb dumbell in each arm, alternate one arm over head
10 weighted Burpees

Big Pull!!!

2007-07-18T17:54:00.000-04:00

Jack with a max pull of 355lbs!!!

1145 7/16/07

2007-07-16T08:03:00.001-04:00

Cube of Hell

5 Rds for time:
15 Push ups
Bear Crawl 30m
15 Squat Jumps
Sprint 50m
15 V Ups
Broad Jump 30m
15 Burpees
Sprint 50m

Since I know none of ya'll did it. I changed it up a bit

0600 7/16/2007

2007-07-16T08:01:00.000-04:00

Little Murph

800m Run
50 Push Ups
100 Sit Ups
150 Squats
800m Run

Wow has this been a long time!!!

2007-07-10T08:40:00.000-04:00

Here are the workouts for the next few days. Sorry I haven't put these up sooner.

Monday 7/9/07
Thruster Madness
1 Truster with 30# or 20# DBs on the first minute and 2 on the second and so on until you are unable to complete the required number in the 60 seconds.

Tuesday 7/10/2007
OH Squat
8-5-5-3-3-2-2-1

Wednesday 7/11/2007

Cube of Hell

5 Rds for time:
15 Push ups
Sprint 50m
15 Broad Jumps
Sprint 50m
15 Burpees
Sprint 50m
15 V ups
Sprint 50m

See you all on Friday at 1145 or Saturday at 0730

2007-05-12T12:07:00.000-04:00

Fun in the Field
1 minute at each station, rest between rounds, 3 rounds
Big Rock deadlift
Swings
Jumps over box
Small rock squats
Jumping Pull-ups

Skill Work
swings
ring work

2007-05-11T13:19:00.000-04:00

SATURDAY'S CLASS WILL BE HELD AT NATICK HIGH SCHOOL. 7:30-8:30

2007-05-11T13:17:00.000-04:00

GRACE
~30 CLEAN & JERK

3X8 PRESS OUTS
2X10 OVER HEAD SQUATS
3X5 JERKS (from behind the head)

2007-05-07T16:48:00.000-04:00

Sit/Push- Up Madness

Start with Sit-ups
each minute do that number of reps....
first minute=1 second minute=2....10=10

When you fall off pace move to push ups:Do the same!

2007-05-05T20:41:00.000-04:00

21-15-9

Cleans from the hang
Box jumps

2007-05-01T12:50:00.000-04:00

A.M.R.A.P. 20

15 plate squats #35
thruster lunges #20
15 swings

2007-04-30T06:53:00.000-04:00

Annie...

50~40~30~20~10

Double unders
Sit ups

2007-04-28T09:45:00.000-04:00

A.M.R.A.P. 20

8 CLEAN THRUSTERS
16 D.B. SNATCHES (8 ea. arm)
8 REVERSE HYPERS

4/27/2007 1145

2007-04-27T13:23:00.000-04:00

OH Squat
5-3-3-1-1-1

WOD
15-12-9
OH Squat
Swings
RDL

4 Rds B2B Tabata Squats

4/25/2007 0600

2007-04-25T07:50:00.000-04:00

5 Rds:

400m Run
10 Box Jumps
10 Ball Slams
10 Swings
5 Snatch Grip High Pulls

2007-04-21T12:48:00.000-04:00

DIANE
2-15-9 for time

deadlift (#225)
handstand push-ups

2007-04-18T12:05:00.000-04:00

EVERY MINUTE ON THE MINUTE...

5 PUSHUPS
10 SITUPS
15 SQUATS

2007-04-17T17:19:00.000-04:00

THERE WILL BE CLASS WEDNESDAY MORNING 6-7.

SEE YOU THERE!

4/13/2007 1145

2007-04-13T08:38:00.000-04:00

Ami

3rds for time:

400m Run
15 Plate Cleans (#45, #25)
14 Burpees
12 Turkish Get-Ups (#20, #40)

4/11/2007 0600

2007-04-13T08:37:00.002-04:00

Run 1 mile for time

Round Robin: 1:30 at each station
Step ups
Overhead split squat
DB RDL
Handstand

4/10/2007 1145

2007-04-10T11:10:00.000-04:00

From the Ground Up!
8-6-4
Clean
Press
Front Squat

Barbell Fun
21-15-9

Leg raises
Pull-overs
Floor Press

4/04/2007 0600

2007-04-04T08:36:00.000-04:00

4 Rds:

10 DB Clean Thrusters
400m Run
10 Walking Lunges w/ Alternating DB Press

4/03/2007 1145

2007-04-03T16:32:00.000-04:00

AMRAP 30

12 Walking lunges with alternating DB Press
10 Weighted Burpees
8 Reverse Hypers

4/02/2007 0600

2007-04-02T09:24:00.000-04:00

8 x 3 Front Squat

WOD: For Time
22, 16, 10
Weighted Split Squat Jumps
Pike Push Ups

Practice Split Jerk

3/28/2007 0600

2007-03-28T09:01:00.000-04:00

Weight O` The World

Pair up and complete
3 Rds:
25 Swings
20 DB Walking Lunges
15 Wall Ba11
10 Mountain Climbers (4 count)
50M Sprint, 10 Box Jumps, 50M Sprint

One person completes one exercise while the other holds a Barbell locked out overhead, then switch. Progess to the next exercise once both have completed the current one. For each drop of the Bar, the other person does 5 Burpees.

Example: (Person 1) 25 swings, (Person 2) Hold bar--> (Person 1) Holds Bar, (Person 2) 25 Swings --> (Person 1) Walking Lunges, (Person 2) Hold bar--> (Person 1) Hold Bar, (Person 2) Walking lunges and so on for 3 rounds

3/27/2007 1145

2007-03-27T14:02:00.000-04:00

AMRAP 20

15 Thrusters
15 V-Ups
15 Ball Slams

3/26/2007 0600

2007-03-26T14:08:00.001-04:00

Angry Karen
150 Rage Ball Shots for time

Tripod work to follow

33/21/07 0600

2007-03-21T10:02:00.000-04:00

Ami

3rds for time:

400m Run
15 Plate Cleans (#45, #25)
14 Burpees
12 Turkish Get-Ups (#20, #40)

3/20/07 1145

2007-03-20T13:25:00.000-04:00

3 Rds for Time:

30 Squats
20 Ball Slams
30 Sit Ups
20 Double Unders

Med Ball ab work

Mon 3/19 0600

2007-03-19T07:54:00.000-04:00

21, 15, 9
Deadlift
DB Jerk

Push through this one. A lot of work can be accomplished in a short amount of time.

Wed 3/14 0600

2007-03-15T11:06:00.000-04:00

5 x 3 Overhead Squats

WOD
Run 400 m
Tabata Push ups
Run 400 m
Tabata Squats
Run 400 m
Tabata Sit Ups
Run 400 m

Boot camp style fun

1145

2007-03-13T13:54:00.001-04:00

For Time:

30 Bear Complexes

0600

2007-03-12T13:10:00.000-04:00

50, 40, 30
Sumo Deadlift High Pulls
V-Ups
1 arm DB Clean Thrusters (half the # of reps per arm)

1145

2007-03-09T13:09:00.000-05:00

5 Rds:
25 SDHP (#45)
25 Double Unders
25 V-Ups

2007-03-09T11:00:00.000-05:00

5 Rds:
10 Weighted Burpees
20 Double Unders
10 Pike Push Ups

Outside Fun

2007-03-05T07:34:00.000-05:00

Nice little crisp one....
6 Rds:

8 Goblet Squats
Sprint 50m
8 Swings
Sprint 50m
Rest 30sec.

2007-02-28T08:34:00.000-05:00

For time:
10 Rds

10 Deadlifts
10 1 Arm DB Jerks (5 each arm)

Get some!

2007-02-26T13:24:00.000-05:00

So I think I may get some more t-shirts. Please use the comments to let me know what you think would be good on back. Some ideas are.....

-We put the F-U in Functional
-You are not a snowflake
-Revolutionary Fitness
-Functionally Driven, Aesthetically Rewarded
-Does my fitness make you look fat?!?
-Don’t cha wish your girlfriend/ boyfriend was fit like me!
-I’ve done every girl put in front of me and all I got was this lousy t-shirt.
-Fast Finisher! (Trust me it’s a good thing)
-I know what my bum does for a living!

Toss in one of your own or vote.

2007-02-26T13:21:00.000-05:00

Pukie's Playhouse

5 Rds
1 min at each station and 1 min rest between rounds(FGB Style)

Thruster 45, 95
Ball Slam
Box Jump

Count total reps for scores

2007-02-21T00:00:00.000-05:00

The lovely ISABEL...

(30 snatches for time)

See above for a demo of the Snatch. Compliments of Mike's Gym and CrossFit.com.

2007-02-19T00:00:00.000-05:00

As many rounds as possible in 20 minutes...

5 Bear Complexes
6 Split squat jumps
8 Burpees

2007-02-14T17:05:00.000-05:00

Happy Valentine's Day!

100 Wall Ball/ Slam Ball for time

Break up as necessary...

2007-02-12T14:55:00.000-05:00

2/12/2007

21, 15, 9

Deadlifts
Pike Push-ups

Feb. 7, 2007

2007-02-07T12:55:00.000-05:00

Tabata Fun!!!!

8 Rounds: 20 sec of work and 10 sec of rest at each station. 1 Minute rest between stations. Final score is the sum of the lowest number of reps performed in a round at each station.

Ball Slams 8lb
Goblet Squats 20lb
Box Jumps
V-Ups

2007-02-05T15:20:00.000-05:00

Hi there! It's me again and no I am not dead. Been pretty busy with work and such but here I am. By the way there is one, maybe two spots left for the Mon & Wed 6 am class. Just got back from a killer work trip but I managed 3 days of skiing. It is a fact CrossFit has improved my performance. No longer am I stopping half way down the run screaming and attempting to push all the lactic acid out of my legs by rubbing vigorously. It was awesome! OK down to business:

Easy day
100 squats
100 Sit ups
100 Push ups

I have been gone and I need to break everyone back in gently. OK, break in time is over. Be ready for Wed. I am thinking we will practice Tabata intervals.

2006-10-30T13:16:00.000-05:00

Ok so it has been 2 months since I have posted...... Well I have been a bit busy. So let me take this time to update everyone on the current situation with CrossFit MetroWest.

1. New times 0600-0700 and 0700-0800 on Monday, Wednesday, and Saturday along with 1145-1245 on Tuesday and Friday.

2. Those time represent when I have availability. That means that if you would like to come train for a half hour only then just contact me and we will set something up.

3. I have at least one steady client on Mon and Wed 0600-0700. If you are interested in Semi-private then this is a great opportunity to get in a program. She is willing to train with others and she is new to CrossFit so there is a great way to get a training buddy to start your journey.

4. There is no better way to stoke the fire than to attend a CrossFit Certification. I had a great time and I looking forward to pass along the knowledge that I picked up.

5. Nutrition, nutrition, nutrition!! I have told myself and others a thousand times!!! This time I listened. Two weeks on the Zone and I have dropped 2 belt holes. CrossFit and The Zone makes for powerful medicine. If you are interested at all please feel free to contact me and we can get you sorted out.

6. I am not sure if I am going to post a WOD or not. Right now I am only doing personal or semi-private at CFMW. I don't think that it constitutes a WOD status. Checkout CrossFitBoston.com on Tuesday and Thursday to see my group workouts.

7. Phase 1 training is a great option for anyone that is involved with CrossFit. Even if you have no intention to ever step foot in a CrossFit facility, let us teach you how to do the movements correctly. Not to plug myself but Phase 1 is 3 private sessions and one group class, I have no group classes so you get 4 private sessions for 175. That is only at CFMW, if I work with you at CrossFit Boston it is 3 private and 1 group.

So that is a quick update on what is going on here. Please feel free to contact me with any questions you may have. Have a great day!!

My Ramblings

2006-08-23T16:46:00.000-04:00

This is an e-mail I sent to Jon at Again Faster in reference to his posting about his love for CrossFit. I started to ramble a bit but I hope it is a little thought provoking. By the way please forgive any spelling or grammar, it is my biggest frog.

Enjoy.

Great post! I too originally came to rip off some knowledge and then head back to my own gym. I was sold 5 min into Chelsea, and now I have my own facility. I think, for the people that truly want self- improvement, the connection is almost immediate. One week and they see, and in actuality feel, what it is all about. It is the missing link.

On a similar note I was speaking with small business person who works with children and I was amazed at how strongly opposed to competition the parent are. The parents are opposed to the extent that she wasn't allowed to have any sort of ranking or competition at all. How are children supposed to learn to deal with failure or being a good loser if they are all "winners"? In fact, what value does being the best have if there is no recognition? Why improve if it is for no reason? Some of the best lessons come from picking yourself up after being knocked down. Has society become so sensitive that the fragile ego of a first grader finishing last in a foot race is too much to bear? Should we tell this child that he still won the race and forget the effort of the people who finished ahead?

This whole concept is appalling to me. The thing I love about CrossFit is that we do recognize the fastest time and we do build competition within the classes, but we do it for improvement. Having a Fran time 5 seconds slower than someone else drives me to improve. If we didn't record this, we could not congratulate ourselves as we became stronger and faster. Generally, that person with the fastest time gets a high five or a hand shake and a "great work", but the person finishing last gets the support of the entire team. Shouts of encouragement, pats on the back and true team support are pouring on in an inverse relationship to the finishing ranks. It is almost the antithesis of what is considered the norm, but it is for two reasons. It is humility and high expectations.

Let's talk a little about humility. Almost everyone has been last, and almost everyone has been first. We all know what it feels like to drag yourself through a workout that makes you want to throw down the weights and storm off. Fighting the urge to scream out swears that would make a sailor blush or just holding back the tears. These experiences are essential. This is where growth comes from. This is where you will find enlightenment. I may squat a lot but when I see a lot of running on the board I just cringe. 200 meter repeats, OK I can deal. 400 meter repeats, this is going to hurt a bit. 800, Please God make my ankle break in the first 5 steps. Mile repeats, I'm coaching! So guess what that means, that is probably what I need to do the most. Dan John likes to say "When you have a plate of frogs to eat, eat the biggest one first." Everyone there has had a plate of frogs to eat so when they watch someone shoveling down that big one they all know how tough it is. That is why when we are running up and down the block the CrossFitters I pass give me a "good job Will" but not many people have enough wind to yell up to Eva Clair.

Now let's look at expectations, especially high expectations. When I get my Fran time a few seconds faster I get happy and I enjoy seeing my time on the board. But you know what, that is what is supposed to happen. I am good at Fran so everyone expects me to improve. This is why we look to the people that are struggling and pour on the support. Now that the people who "can" are out of the way, the real test begins. When people step up to the plate and push through exhaustion or grit their teeth and get a new PR on something that they have been struggling with, that is the time to celebrate. What is better a 35 max rep pull up or a first rep pull up, or even more so the first 2 rep pull ups. High expectations are what keep us from becoming specialized. I bet if I tried I could be a Fran ninja, a Fran ninja that ran like shite. Well in the real world life doesn't revolve around thruster and pull ups, unfortunately. High expectations allow us to focus on those that are really pushing themselves and keep us from focusing on only what we are best at.

The real world has all kinds of demands and we need to try to make our training reflect that. If you are a powerlifter, then by all means train to be a powerlifter. I am just an everyday guy, but I want to be an elite everyday guy. I want to be very good at everything. I want to be able to run in a 5k and be able to pick up heavy stuff. I don't have to win the 5k, but I would like to at least be near the front. I don't have to be able to pick up everything I see, but I would like to know how to do it in the most safe and biomechanical efficient manner. Knocking out workouts early in the morning; try training after work sometime, that is a real shocker.

That is what CrossFit is all about, improving yourself while all the people around you support one another. Competition is fine and it happens in the real world. What makes CrossFit unique is that while we still compete, respect is earned through effort not rankings. It is only with humility, high expectations, and the camaraderie built through laughter and agony can you find this. Ever wonder why boxers hug each other after spending rounds and rounds beating each other, or why rugby teams all drink together after spending an entire game cheap-shooting each other? Well come to a CrossFit near you and find out, it is a beautiful thing.

8/23/2006

2006-08-23T16:45:00.000-04:00

As many rds as possible in 20 min of:

10 squat jumps
10 Burpees
10 v ups

8/22/2006

2006-08-23T16:41:00.000-04:00

5Rds for time

5 Front Squats at 50% 1RM
30 Double Unders
5 Cleans at 50% 1 RM
15 Pull Ups

This should be fun!

8/21/2006

2006-08-23T16:40:00.001-04:00

Max effort Thrusters
5, 5, 3, 3, 2, 1, 1, 1, 1

8/19/2006

2006-08-23T16:40:00.000-04:00

Row 5k

8/18/2006

2006-08-18T11:08:00.000-04:00

3 Rds

5 Natural GH Raises
30 sec Hollow Rock
10 Squat jumps
10 V ups

Try to move through a quickly as possible.

8/17/2006

2006-08-17T09:45:00.000-04:00

For Time:

3 Rds

50 Squat
40 Sit ups (other ab exercises can be substituted, flutter kicks are 4 count)
30 Push Ups
20 Burpees
10 False Grip Pull Ups

8/16/2006

2006-08-15T14:06:00.000-04:00

Here is a goodie from CrossFit San Diego

5 Rds:

5 Deadlifts
5 Hang Cleans
5 Push Press
5 Squats

There is no rest between sets, rest as necessary between rounds. DBs are preferred but barbells can be used if necessary.

8/15/2006

2006-08-15T14:05:00.000-04:00

ANNIE

50, 40, 30, 20, 10

Double Unders and Sit ups

8/14/2006

2006-08-14T09:45:00.000-04:00

5 Rds for time:

10 Ring Push Ups
200 M Run
10 Pull Ups
10 Burpees

8/12/2006

2006-08-12T10:43:00.000-04:00

Deadlift
5, 5, 4, 4, 2, 2, 1, 1, 1, 1

Go for your max!!

Ami P. Deadlifted 155lb first time out, that is 20lb short of 1.5x BW

8/11/2006

2006-08-11T13:33:00.000-04:00

Karen (modified)

150 db Thrusters for time Guys 20lb Gals 15lb

8/10/2006

2006-08-10T11:15:00.000-04:00

Here is a fun one from CrossFit Boston

Max effort:

Squats
Front Leaning Rest Hold
Sit-Ups

All exercises are to be max number or reps that can be completed with good form and without stopping. If you pause or loose form you are done. By the way Jo from CFB got around 170 squats straight this morning.

8/09/2006

2006-08-09T10:01:00.000-04:00

For time:

50 Power Snatch
50 Overhead Squat

Do 1 snatch followed by 1 overhead squat and so on.

8/08/2006

2006-08-08T09:47:00.002-04:00

As Many Rounds As Possible in 20 Min of:

15 Pull Ups
10 Double Unders
5 Handstand Push Ups

08/07/2006

2006-08-07T09:39:00.000-04:00

21, 15, 9

Goblet Squats
DB Swings

Quick but challenging

8/06/2006

2006-08-07T09:38:00.000-04:00

Row 5 K

8/05/2006

2006-08-05T09:29:00.001-04:00

3 Rds for time:

30 Squats
20 Box Jumps 20" Box
30 DB Push Press 10lb DB for women, 30lb DB for Men
20 Burpees

Will 20:50 as Rx
Ami 25:19 as rx
Tim 27:45 (15 push press)

8/04/2006

2006-08-05T09:29:00.000-04:00

Front Squat:

5, 5, 3, 3, 3, 1, 1, 1, 1

8/03/2006

2006-08-03T13:25:00.000-04:00

Man is it hot!!!!!!!!

Ok for time:

5Rds

10 Ring Push Ups
10 Pull Ups
10 Double Unders
10 PVC Overhead Squats
20 meters Brand X Burpees (if you don't know what they are stop by and we will show you)

Have fun!!! The times today ranged from 16:16 to 35:00

8/02/2006

2006-08-02T09:47:00.000-04:00

3 rds for time:

25 Box Jumps
30 DB Push Presses 30 lb DB
25 Double Unders
30 Push ups

8/01/2006

2006-08-01T09:53:00.000-04:00

Rest or active recovery.

Or...

5 rds for time:

10 DB Snatch 30lb
15 Goblet Squat 70lb

My time was 10:50. Make sure you are working on your form!!!

7/31/2006

2006-07-31T08:29:00.000-04:00

Angie!!!

For Time:

100 Pull ups
100 Push Ups
100 Sit Ups
100 Squats

Complete all 100 reps on each exercise before starting next movement.

7/30/2006

2006-07-31T08:26:00.000-04:00

21, 15, 9

Handstandpush ups
Box jumps

Bang these out!!!

7/29/2006

2006-07-31T08:25:00.000-04:00

Overhead Squat

5, 5, 3, 3, 3, 2, 2, 1, 1, 1

Our goal is bodyweight, so lets look for some good weights here.

7/28/2006

2006-07-31T08:24:00.000-04:00

Rest or Active Recovery

7/27/2006

2006-07-27T11:22:00.000-04:00

FRAN!!!!!

21, 15, 9

Thrusters (95lb for Men and 65lb for Ladies)
Pull ups

I love this workout. Not only does it both crush and aid everyone whether they are big and strong or small and light, but it also demands intensity to get a good time.

I finished in 4:17 today, how will you do?

BRING IT!!!!

7/26/2006

2006-07-26T07:42:00.000-04:00

We are going to continue to work that lockout and core strength.

5x5 of Double Ls (Lockout Laps)

-Use a moderately heavy DB or KB (say 55lbs or 1.5 pood) lockout overhead on one side. Tighten abs so that your torso is erect and not leaning over to one side. This is like the waiter walk but I really want to stress getting the shoulder into the ear, it is an active press. Then holding this position from the waist up make a figure "8" shaped lap around the room. Switch hands and then reverse direction. Continue to alternate sides and directions to balance the movements.

5x5 Turkish Get-Ups (same weight as above)

-Finish five on one side then do five on the other side, that is one set.

7/25/2006

2006-07-25T11:18:00.000-04:00

Push Jerk
5, 5, 3, 3, 2, 1, 1, 1, 1

7/24/2006

2006-07-23T20:51:00.001-04:00

Rest/active recovery or...

Modified Grace:

30 DB Clean and Jerk for time

OR

For Time:

30 DB Clean and Jerk 30lb
30 Goblet Squats 55lb
30 Pull Ups
30 Ring Push Ups