New Saturday Routine!
7:00 - 9:00 am: HEAVY LIFTING at DEFY! Max group size of 10 people - talk to Jonathan to schedule
9:30 - 10:30 am: Saturday workout at the Westminster City Park - no limit! Bring friends and family, and let's sweat!
Achieve Ultimate Fitness - Reach your Potential!
What makes CrossFit
different from other exercise programs? CrossFit
emphasizes all ten components of fitness. By combining
functional aspects into each intense workout, and
varying emphasis on a day-to-day basis, CrossFit fuels
improvement and keeps workouts interesting.
DEFY! adds the benefit of
periodic functional focus blocks, to spark even
greater progress.
To learn more about
the Crossfit exercise program, click here.
TRY US
OUT - FREE!
Come see why
DEFY! is different!
Click here for your coupon for
a FREE TRAINING SESSION!
Each person will have two attempts for a max at each lift, rather than three. Make sure you get a good warmup!
Saturday 6/20/09
7:00 2-hour session:
Powerlifting: Building the squat
9:00 and 10:00 sessions:
Meet at the Westminster City Park soccer fields to flip tires and play tug-o-war at 9:30!
Friday 6/19/09
200 meter run x 8 rounds
2 minutes rest between rounds
Thursday 6/18/09
"Elizabeth"
21, 15, and 9 rep rounds of:
- Cleans (135/95#)
- Ring dips
for time
Wednesday 6/17/09
"Overhead Anyhow"
1-1-1-1-1-1-1
Max weight single rep from shoulder height to lockout overhead using any safe technique. Examples are
press, push press, push jerk, split jerk, behind-the-head split jerk, single-arm bent press, etc
The same lift need not be used throughout. Any combination of lifts may be used for each attempt.
Tuesday 6/16/09
The Vin Man
With a continuously running clock, spend one minute at each station.
Workout is for three rounds with one minute rest between rounds.
The clock does not stop or reset between stations.
On call of "rotate", each person moves immediately to the next station in the sequence.
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Saturday 6/13/09
7:00 and 8:00 sessions:
Turkish Getups 1-1-1
followed by
Front squats 1-1-1
9:00 and 10:00 sessions:
Meet at the Westminster City Park soccer fields to play with tires and slosh pipes at 9:30!
Friday 6/12/09
"Diane"
21-, 15-, and 9 reps of:
- Deadlifts (225/155)
- Handstand pushups
for time
- 200 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
5 rounds for time
Wednesday 6/3/09
7,000/5,000 lbs "Ground-to-overhead-anyhow" for time
The barbell starts on the ground and must end up locked out overhead using any technique or combination of techniques.
Rules:
1. You must be stable and unmoving at the top of the lockout, with your knees, hips, and shoulders in a straight line.
2. Your feet must be stable and unmoving at the time of the lockout.
3. You may split jerk, but if you do your feet must be brought back to parallel and unmoving before your lock out will be complete.
4. You may not bounce the bumpers, and then go from the hang position.
5. Your hands must be on the bar when the bumpers are in contact with the ground.
6. You may not change your weight.
Men's Choices:
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps
Women's Choices:
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps
Tuesday 6/2/09
"Push/Pull"
After a thorough warmup of progressively increasing weights, perform three rounds of:
- 3 bench press
- 3 deadlifts
for weight. There is no time component to this workout.
7:00-8:00 am: Functional Focus on CrossFit foundational movements;
9:00 and 10:00: we're meeting at the Westminster City Park, by the soccer fields, and playing outside!
Friday 5/29/09
Filthy Fifty
Make sure you're here and warming up on time - we're starting at 20 'til the hour so we can get the full 45 minutes!
Sessions at DEFY! will only be held at 5:30 am and 6:30 pm. Rich will hold workouts at the Westminster City Park at 4:30 and 5:30 pm as well. Contact him for details - 303-842-3902
1-hand kettlebell swings:
10-ladder (up and down) for time and weight.
This ladder is performed as follows:
- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
the "10" set is only performed once with each hand, at the "top" of the ladder.
Monday 5/25/09
Four rounds for time of:
-Run 400 meters
-50 Squats
GOOD LUCK TO ALL THE BOLDER BOULDER RUNNERS!
Sessions at DEFY! will only be held at 5:30 am and 6:30 pm. Rich will hold workouts at the Westminster City Park at 4:30 and 5:30 pm as well. Contact him for details - 303-842-3902
Saturday 5/23/09
Bench press: 2-second pauses
1-1-1-1-1-1-1
Friday 5/22/09
Challenge Stations
3 rounds x 1 minute stations; 1 minute rest between rounds:
Single-arm KB Clean-and-jerks
Max reps in 10 minutes
Men - 28 KG; Women - 20 KG
Thursday 5/14/09
There will no 6:30 or 7:30 pm session today;
Afternoon sessions will take place at 3:30, 4:30, and 5:30 - call if you want to get into the 4:30 session
"Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups
Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.
There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.
Wednesday 5/13/09
200 meter run x 8 rounds
2 minutes rest between rounds
Tuesday 5/12/09
Dirty Dozen
One round of twelve reps each of:
- Burpees
- Pullups-to-chest
- Power cleans (135/95#)
- Thrusters (135/95#)
- Push jerks (135/95#)
- Wall ball (20/12 lb)
- Ring Dips
- Pull-to-inverted-hang
- KB Snatches (24/16 kg)
- Deck Squats (16/12 kg)
- SDLHP (135/95#)
- Handstand pushups
For time
Monday 5/11/09
Oly lift total
3 attempts at the 1RM for each of:
- Snatch
- Clean-and-jerk
For weight total
Saturday 5/9/09
Movement-timed Stations #2
3 rounds; stations are timed from the "distance" movement
Don't worry - it'll make more sense when you see it.
- Plate pushes (45/35#) - distance movement: 40 meters
- Supermans
- Kettlebell swings (16/12 kg)
- Wallball (16/12 lb)
- Ring rows
- Pop presses (45/35#)
I've been wanting to get these into a workout!
Friday 5/8/09
21-, 15-, and 9-rep rounds of:
- Pullups
- Box jumps
- Deadlifts (225/155#)
- Dips
for time
Thursday 5/7/09
Back Squats 5-5-5-5-5
Wednesday 5/6/09
Functional Focus: Bench Press
Tuesday 5/5/09
3 rounds for time of:
- 20 meters Beck's Burpees (video below)
- 180 meter run
- 20 SDLHP (75/55#)
- 20 situps
Monday 5/4/09
100 Overhead lunges for time (50/side)
135#/95#
Saturday 5/2/09
"Helen"
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
After a thorough warmup of progressively increasing weights, perform three rounds of:
- 12 bench press
- 12 deadlifts
for weight. There is no time component to this workout. Recommended rest time between sets is 3-5 minutes.
Thursday 4/30/09
Wallball/slamball
4 rounds x 25 reps each for time and weight
Wednesday 4/29/09
Functional Focus day - rings
Working toward muscle ups, inversions, and back levers
Tuesday 4/28/09
Press/Front squat
3 rounds for max weight of:
- 3 strict presses
- 3 front squats
Monday 4/27/09
1-hand kettlebell swings:
10-ladder (up and down) for time and weight.
This ladder is performed as follows:
- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
the "10" set is only performed once with each hand, at the "top" of the ladder.
Saturday 4/25/09
Power cleans
5-5-5-5-5
Then let's go cheer Luke, Michael, and Rich on at the MBS Oly lifting meet!
Friday 4/24/09
3 rounds x 1 minute stations; 1 minute rest between rounds:
Using any lift and weight, or combination of lifts and weights, move a total of 5000 lbs (men)
or 3000 lbs (women) from the floor to locked out overhead in the shortest time possible.
Wednesday 4/22/09
Back squats
3-3-3-3-3
Tuesday 4/21/09
Happy Birthday, Z!
DEFYght Gone Bad - Task priority
3 rounds for time of:
- 20 Wallball shots (20 lbs/16 lbs)
- 20 Sumo Deadlift High Pulls (75 lbs/55 lbs)
- 20 Box jumps (20/16")
- 20 Push press (75 lbs/55 lbs)
- 40 Double-unders (replaces the rowing in the original FGB)
- 1 minute rest (self-timed...we're going to have to see how this works)
Monday 4/20/09
Nicole
- Run 400 m
- Max rep pullups
AMRAP in 20 minutes; Note number of pullups each round
Saturday 4/18/09
"Diane"
5 sets of 9 reps of:
- Deadlifts (225/155)
- Handstand pushups
for technique
We will be cycling through the movements working on full ROM and good technique. We will not be recording times.
"The Bear"
Hybrid complex
5 rounds of 7 "reps" of the sequence:
- Power clean
- Front squat
- Push press
- Back squat
- Push Press
Each "rep" is one time through the entire sequence;
each "round" consists of 7 reps.
There is no time component to this workout; rest as long as needed between rounds,
BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs
Scaled:
- Five rounds for total reps of:
- Thrusters at ~ 10 RM weight, 15 seconds
- Rest 45 Seconds
- Pullups with minimal assistance, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
Friday 3/27/09
Hack Squats 5-5-5-5-5
Thursday 3/26/09
Today's sessions are canceled due to weather. Have a great night!
Wednesday 3/25/09
"DEFYght Gone Bad" - 3 rounds
With a continuously running clock, perform maximum reps in
60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point. Complete three rounds for total points
With a continuously running clock, spend one minute at each station.
Workout is for three rounds with one minute rest between rounds, followed by the jumping squats at the end.
- Burpees
- Ring rows
- Dumbbell split cleans (35/20#)
- Knees to elbows
- Deadlifts (185/125#)
After completion of the third round followed by a one minute rest,
grab a barbell and perform one minute of:
- Jumping squats (45#/30#).
One point is given for each repetion, with continuous counting
through the entire round. Score is the total number of points through the entire workout.
Jumping squat Demo with Coach B!
DB split clean Demo too.
Friday 3/20/09
7 rounds for time of:
- 95 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps
Max weight single rep from shoulder height to lockout overhead using any safe technique. Examples are
press, push press, push jerk, split jerk, behind-the-head split jerk, single-arm bent press...you get the idea.
The same lift need not be used throughout. Any combination of lifts may be used for each attempt.
Wednesday 3/18/09
Functional Focus: Kettlebells
We'll be working on skills in several kettlebell movements, and doing the "100 rep test" (100 reps non-stop with the weight of your choice)
Tuesday 3/17/09
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
This is a rest-pause technique in which the lifter does a rep, takes a breath,
and repeats 19 times. If you haven't done this before, start with a weight that seems too easy and build from there.
Friday 3/13/09
Nicole
- Run 400 m
- Max rep pullups
AMRAP in 20 minutes; Note number of pullups each round
Thursday 3/12/09
"Barbell Hell"
Tabata intervals applied in turn to:
- Push jerks
- Cleans
- SDLHP
- Floor presses
- Deadlifts
With one minute rest between exercises.
Exercises can be performed in any order desired. Complete all sets of one exercise before moving on to the next.
Workout is done for total reps and weight for each exercise
Wednesday 3/11/09
Snatches 3-3-3-3-3
Olympic or Power version (or a mix) - lifter's choice
Tuesday 3/10/09
Functional Focus day
Pullups (dead-hang, baby!), muscle-ups, and selected work as needed by particular groups.
Monday 3/9/09
"The Bear"
Hybrid complex
5 rounds of 7 "reps" of the sequence:
- Power clean
- Front squat
- Push press
- Back squat
- Push Press
Each "rep" is one time through the entire sequence;
each "round" consists of 7 reps.
There is no time component to this workout; rest as long as needed between rounds,
BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs
Thanks to my 5:30 and 6:30 am groups for playing guinea pig!
Saturday 2/28/09
1-hand kettlebell swings:
10-ladder (up and down) for time and weight.
This ladder is performed as follows:
- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
the "10" set is only performed once with each hand, at the "top" of the ladder.
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Each person will have two attempts for a max at each lift, rather than three. Make sure you get a good warmup!
Saturday 2/21/09
30-rep Turkish Getups x 3 sets for weight
15 per side; you may not put the weight down until all repetitions are finished
Friday 2/20/09
"Tabata Something Else"
Tabata intervals applied in turn to:
- Pullups
- Pushups
- Situps
- Squats
For total repetitions. Complete all rounds of one exercise before moving to the next;
No rest between rounds or exercises.
Thursday 2/19/09
50-, 40-, 30-, 20-, and 10-rep rounds of:
- Jump squats (45#/35#)
- Push presses (45#/35#)
for time
With a continuously running clock, perform one pullup the first minute, two the second, three the third, and so on
until you cannot complete the prescribed number. Breaks between pullups are permitted, as long as the required
number is completed within the minute.
After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed pullups in the workout.
Scale the workout down by using enough assistance to allow approximately 8-12 pullups in a row while fresh.
Scale the workout up by adding enough additional weight to limit continuous pullups to 8-12 repetitions while fresh.
Monday 2/16/09
"Kelly"
Five rounds for time of
- 400 meter run
- 30 box jumps (20/16")
- 30 wallball shots (20/16#)
With a continuously running clock, perform maximum reps in
60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point. Complete three rounds for total points
Saturday 2/7/09
"Fran"
21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups
for time
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.'
- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run
WOD will start at quarter 'til the hour, and time will be called at 25 minutes after the hour.
If you cannot complete (or make a good showing on) Murph in 40 minutes, the suggested scaled workout is:
Semi-Murph, or "Smurph", and will be written up in blue, of course
- 1/2 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1/2 mile run
Or:
"Miley Smurph":
- 1 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1 mile run
Tuesday 2/3/09
"Barbell Hell"
Tabata intervals applied in turn to:
- Push jerks
- Cleans
- SDLHP
- Floor presses
- Deadlifts
With one minute rest between exercises.
Exercises can be performed in any order desired. Complete all sets of one exercise before moving on to the next.
Workout is done for total reps and weight for each exercise
Monday 2/2/09
Renegade Rows (3-count)
10 reps x 7 sets for weight
There is no time component to this workout, and weight may be changed between sets.
Saturday 1/31/09
Deadlifts
1-1-1-1-1-1-1
Friday 1/30/09
"Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups
Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.
There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.
Thursday 1/29/09
Filthy Fifty
Make sure you're here and warming up on time - we're starting at quarter 'til the hour!
- Run 400 m
- Max rep pullups
AMRAP in 20 minutes; Note number of pullups each round
Wednesday 1/21/09
CrossFit Stations #3
With a continuously running clock, spend one minute at each station.
Workout is for three rounds with one minute rest between rounds, followed by the jumping squats at the end.
- Burpees
- Ring rows
- Dumbbell split cleans (35/20#)
- Knees to elbows
- Deadlifts (185/125#)
After completion of the third round followed by a one minute rest,
grab a barbell and perform one minute of:
- Jumping squats (45#/30#).
One point is given for each repetion, with continuous counting
through the entire round. Score is the total number of points through the entire workout.
Jumping squat Demo with Coach B!
DB split clean Demo too.
Tuesday 1/20
Barbell hack squats
5-5-5-5-5
Yes, Hack squats, not Back squats
Monday 1/19/09
Daniel
- 50 Pull-ups
- 400 meter run
- 21 thrusters (95/65 lbs)
- 800 meter run
- 21 thrusters (95/65 lbs)
- 400 meter run
- 50 Pull-ups
For time
Dedicated to Army Sgt 1st Class Daniel Crabtree
who was killed in Al Kut, Iraq on Thursday June 8th 2006.
With a continuously running clock, perform one pullup the first minute, two the second, three the third, and so on
until you cannot complete the prescribed number. Breaks between pullups are permitted, as long as the required
number is completed within the minute.
After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed pullups in the workout.
Scale the workout down by using enough assistance to allow approximately 8-12 pullups in a row while fresh.
Scale the workout up by adding enough additional weight to limit continuous pullups to 8-12 repetitions while fresh.
Tuesday 1/13/09
21-, 15-, and 9-rep rounds of:
- Renegade Rows (35/25#)
- KB Swings (32/24 kg)
for time
Monday 1/12/09
Breathing Squats
5 sets x 20 reps
This is a rest-pause technique in which the lifter does a rep, takes a breath,
and repeats 19 times. If you haven't done this before, start with a weight that seems too easy and build from there.
Saturday 1/10/08
Turkish Getups
1-1-1-1-1 (1 per side per round)
Extra credit for using a barbell, a sandbag,
or a person as your weight.
Friday 1/9/09
"Helen" or "Eva"
Whaddaya mean "we just did Helen"? We haven't done this since 2008!
"Helen":
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
"Eva":
- 800 meter run
- 30 Kettlebell swings (32 kg)
- 30 pullups
5 rounds for time
If the sidewalks are slick, we'll sub jumping rope for the running (200 jumps for each 400 meters).
With a continuously running clock, perform maximum reps in
60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point. Complete three rounds for total points
Wednesday 1/7/09
Power cleans from the hang
3-3-3-3-3
Tuesday 1/06/09
"Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups
Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.
There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.
Monday 1/5/09
50-, 40-, 30-, 20-, and 10-rep rounds of:
- Jump squats (45#/35#)
- Push presses (45#/35#)
for time
Pulls to inverted hang
Total reps in 10x 1 minute rounds
If you can't do PtIH, sub alternating rounds of pullups and Knees-to-Elbows
Tuesday 12/30/08
Death by Burpee
With a continuously running clock, perform one burpee the first minute, two the second, three the third, and so on
until you cannot complete the prescribed number within the minute..
After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed burpees in the workout.
You may scale the workout down by subbing knee burpees or squat thrusts, or scale the workout up by wearing a weight vest.
Monday 12/29/08
CrossFit Stations #2 - four rounds
With a continuously running clock, spend one minute at each station. Workout is for four rounds with one minute rest between rounds.
The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Saturday 12/27/08
"Helen" or "Eva"
"Helen":
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
"Eva":
- 800 meter run
- 30 Kettlebell swings (32 kg)
- 30 pullups
5 rounds for time
If the sidewalks are slick, we'll sub jumping rope for the running (200 jumps for each 400 meters).
DEFY! is closed - enjoy a well-deserved extra rest day!
Wednesday 12/24/08
1-hand kettlebell swings:
10-ladder (up and down) for time and weight.
This ladder is performed as follows:
- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
the "10" set is only performed once with each hand, at the "top" of the ladder.
Tuesday 12/23/08
"Push/Pull"
After a thorough warmup of progressively increasing weights, perform three rounds of:
- 3 bench press
- 3 deadlifts
for weight. There is no time component to this workout. Recommended rest time between sets is 3-5 minutes.
Monday 12/22/08
"Fran"
21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups
for time
"The Bear"
Hybrid complex
5 rounds of 7 "reps" of the sequence:
- Power clean
- Front squat
- Push press
- Back squat
- Push Press
Each "rep" is one time through the entire sequence;
each "round" consists of 7 reps.
There is no time component to this workout; rest as long as needed between rounds,
BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs
This is a rest-pause technique in which the lifter does a rep, takes a breath,
and repeats 19 times. If you haven't done this before, start with a weight that seems too easy and build from there.
Monday 12/15/08
Turkish Getups
1-1-1-1-1 (1 per side per round)
Extra credit for using a barbell, a sandbag,
or a person as your weight.
Saturday 12/13/08
Functional Focus Day
'Cause after this week, we need it! We'll be working on:
- Pistols (single-leg squats)
- Glute-ham raises
- Handstand pushups
[Some] rounds for technique
Friday 12/12/08
Overhead squats 5-5-5-5-5
Thursday 12/11/08
Filthy Fifty
Make sure you're here and warming up on time - we're starting at quarter 'til the hour!
With a continuously running clock, spend one minute at each station.
Workout is for three rounds with one minute rest between rounds, followed by the jumping squats at the end.
- Burpees
- Ring rows
- Dumbbell split cleans (35/20#)
- Knees to elbows
- Deadlifts (185/125#)
After completion of the third round followed by a one minute rest,
grab a barbell and perform one minute of:
- Jumping squats (45#/30#).
One point is given for each repetion, with continuous counting
through the entire round. Score is the total number of points through the entire workout.
Jumping squat Demo with Coach B!
DB split clean Demo too.
Tuesday 12/9/08
5 rounds for time of:
- 8 Kettlebell renegade rows (16/12 kg)
- 12 L-pullups
- 16 Kettlebell front squats (16/12 kg)
Monday 12/8/08
"Linda"
a.k.a. "Three Bars of Death"
Unscaled:
- Deadlift 1-1/2 x bodyweight
- Bench press BW
- Clean 3/4 x BW
Rounds of 10/9/8/7/6/5/4/3/2/1 repetitions for time
I've mentioned it verbally, but let's make it official:
If you're coming to work out on your birthday, I'll let you (with my input and veto power, of course) pick the WOD.
Friday 11/21/08
75 pullups for time
Thursday 11/20/08
Back squats 5-5-5-5-5
Wednesday 11/19/08
7 rounds for time of:
- 95 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps
With a continuously running clock, perform one burpee the first minute, two the second, three the third, and so on
until you cannot complete the prescribed number within the minute..
After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed burpees in the workout.
You may scale the workout down by subbing knee burpees or squat thrusts, or scale the workout up by wearing a weight vest.
Sunday 11/16/08
Rest Day
Saturday 11/15/08
Deadlifts 1-1-1-1-1-1-1
Friday 11/14/08
"DEFYght Gone Bad" - 4 rounds
With a continuously running clock, perform maximum reps in
60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point. Complete four rounds for total points
Remember: Mini Cindy is NOT intended to be easier than "Full Cindy";
You can maintain a higher intensity for 10 minutes than you can for 20!
Wednesday 11/12/08
Bench press 3-3-3-3-3
Tuesday 11/11/08
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Work on your Double-Unders! Acceptable subs are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Mountain climbers
- Up-downs
I promise you'll be happier and get a better WOD time when you can just do the DUs.
Monday 11/10/08
"Kettlebell Hell"
Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times)
applied in turn to:
- Front squat
- Double clean-and-jerk
- Alternating floor press
- Alternating rows
- Two-handed swings
with a one-minute rotation break between exercises.
Women use 16 kg kettlebells.
Men under 200 lbs use 24 kg.
Men 200+ lbs use 32 kg.
Each exercise is scored by the weakest number of reps in each of the eight intervals.
I.e. if my sets of Clean-and-Jerks equal 8, 7, 7, 6, 5, 4, 5, 5, then my score for that movement is 4.
Sunday 11/9/08
Rest Day
Saturday 11/8/08
Daniel
- 50 Pull-ups
- 400 meter run
- 21 thrusters (95/65 lbs)
- 800 meter run
- 21 thrusters (95/65 lbs)
- 400 meter run
- 50 Pull-ups
For time
Dedicated to Army Sgt 1st Class Daniel Crabtree
who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Friday 11/7/08
"Overhead Anyhow"
1-1-1-1-1-1-1
Max weight single rep from shoulder height to lockout overhead using any safe technique. Examples are
press, push press, push jerk, split jerk, behind-the-head split jerk, single-arm bent press...you get the idea.
The same lift need not be used throughout. Any combination of lifts may be used for each attempt.
Thursday 11/6/08
"Elizabeth"
21, 15, and 9 rep rounds of:
- Cleans (135/95#)
- Ring dips
for time
Wednesday 11/5/08
Filthy Fifty
Make sure you're here and warming up on time - we're starting at quarter 'til the hour!
No rest between stations. 1 minute rest between rounds.
Friday 10/31/08
Pulls to inverted hang
Total reps in 10x 1 minute rounds
If you can't do PtIH, sub alternating rounds of pullups and Knees-to-Elbows
Thursday 10/30/08
1-hand kettlebell swings:
10-ladder (up and down) for time and weight.
This ladder is performed as follows:
- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
the "10" set is only performed once with each hand, at the "top" of the ladder.
Wednesday 10/29/08
"The Bear"
Hybrid complex
5 rounds of 7 "reps" of the sequence:
- Power clean
- Front squat
- Push press
- Back squat
- Push Press
Each "rep" is one time through the entire sequence;
each "round" consists of 7 reps.
There is no time component to this workout; rest as long as needed between rounds,
BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs
"Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups
Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.
There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.
Monday 10/27/08
Cleans 3-3-3-3-3
Sunday 10/26/08
Rest Day
Saturday 10/25/08
CrossFit Stations #3
With a continuously running clock, spend one minute at each station.
Workout is for three rounds with one minute rest between rounds, followed by the jumping squats at the end.
- Burpees
- Ring rows
- Dumbbell split cleans (40/25#)
- Knees to elbows
- Deadlifts (185/155#)
After completion of the third round followed by a one minute rest,
grab a barbell and perform one minute of:
- Jumping squats (45#/30#).
One point is given for each repetion, with continuous counting
through the entire round. Score is the total number of points through the entire workout.
Jumping squat Demo with Coach B!
DB split clean Demo too.
Friday 10/24/08
Bench press 5-4-3-2-1
Thursday 10/23/08
Wallball/Slamball 100s
4 rounds of:
- 25 Wallball shots (20/16#)
- 25 Slamball shots (20/16#)
for time
- 200 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
5 rounds for time
Friday 10/17/08
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Work on your Double-Unders! Acceptable subs are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Mountain climbers
- Up-downs
I promise you'll be happier and get a better WOD time when you can just do the DUs.
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Tuesday 10/14/08
"Kettlebell Hell"
(Formerly known as "Tabata Kettlebells")
Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times)
applied in turn to:
- Front squat
- Double clean-and-jerk
- Alternating floor press
- Alternating rows
- Two-handed swings
with a one-minute rotation break between exercises.
Women use 16 kg kettlebells.
Men under 200 lbs use 24 kg.
Men 200+ lbs use 32 kg.
Each exercise is scored by the weakest number of reps in each of the eight intervals.
I.e. if my sets of Clean-and-Jerks equal 8, 7, 7, 6, 5, 4, 5, 5, then my score for that movement is 4.
Monday 10/13/08
Breathing Squats
5 sets x 20 reps
This is a rest-pause technique in which the lifter does a rep, takes a breath,
and repeats 19 times. If you haven't done this before, start with a weight that seems too easy and build from there.
Scaled:
- Five rounds for total reps of:
- Thrusters at ~ 10 RM weight, 15 seconds
- Rest 45 Seconds
- Pullups with minimal assistance, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
Thursday 10/9/08
"The Bear"
Hybrid complex
5 rounds of 7 "reps" of the sequence:
- Power clean
- Front squat
- Push press
- Back squat
- Push Press
Each "rep" is one time through the entire sequence;
each "round" consists of 7 reps.
There is no time component to this workout; rest as long as needed between rounds,
BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs
With a continuously running clock, perform one pullup the first minute, two the second, three the third, and so on
until you cannot complete the prescribed number. Breaks between pullups are permitted, as long as the required
number is completed within the minute.
After the "last man standing" fails, there will be a 2 minute rest, followed by a second round. The score is the total number of completed pullups in the workout.
Scale the workout down by using enough assistance to allow approximately 8-12 pullups in a row while fresh.
Scale the workout up by adding enough additional weight to limit continuous pullups to 8-12 repetitions while fresh.
Monday 10/6/08
- 200 meter sandbag carry (75/50 lb)
- 20 kettlebell swings (24/16 kg)
- 200 meter sandbag carry
- 20 front squats (95/65 lbs)
- 200 meter sandbag carry
- 20 box jumps (24"/20")
- 200 meter sandbag carry
- 20 pushups
One time through for time
In case we're rained out, we'll skip the sandbags and just run through the 20-rep exercises 2x.
With a continuously running clock, perform maximum reps in
60 seconds at each of 5 stations:
- Wallball (20 lbs/16 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/55 lbs)
- Double-unders (replaces the rowing in the original FGB)
No rest between stations; 60 seconds rest between rounds.
Each repetition completed with full range-of-motion counts as a point. Complete three rounds for total points
For those interested in competing in an upcoming powerlifting meet,
we'll be covering form as required in competition (as we will for squats and deadlifts when they come up).
Tuesday 9/30/08
1-hand kettlebell swings:
10-ladder (up and down) for time and weight.
This ladder is performed as follows:
- 1 rep with each hand
- 2 reps with each hand
- 3, 4, 5, 6, 7, 8, 9, 10 with each hand, then back down: 9, 8, 7, etc.
the "10" set is only performed once with each hand, at the "top" of the ladder.
Monday 9/29/08
Daniel
- 50 Pull-ups
- 400 meter run
- 21 thrusters (95/65 lbs)
- 800 meter run
- 21 thrusters (95/65 lbs)
- 400 meter run
- 50 Pull-ups
For time
Dedicated to Army Sgt 1st Class Daniel Crabtree
who was killed in Al Kut, Iraq on Thursday June 8th 2006.
If you can't do muscleups, sub 120 pullups and 120 dips, broken up as needed.
If you can do muscleups, you can attest to the fact that the 4:1 ratio is about right.
Friday 9/26/08
Front squats 5-5-5-5-5
Thursday 9/25/08
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Work on your Double-Unders! Acceptable subs are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Mountain climbers
- Up-downs
I promise you'll be happier and get a better WOD time when you can just do the DUs.
Wednesday 9/24/08
"Fran"
21-, 15-, and 9 reps each of:
- 95 lb thrusters
- pullups
for time
Deadlifts
3-3-3-3-3-3-3-3-3-3-3-3-3-3-3 with 60 second rest periods
The best way to do these is to start with the heaviest weight you can do with good form
for 5 reps and do as many sets at that weight as possible. As necessary, drop 10-20 lbs to maintain good form.
Monday 9/22/08
Movement-timed stations
Three stations completed for total points in five rounds:
- Plate Drags - 20 yards (25/10 lbs)
- Sandbag Cleans (75/50 lbs)
- Up-downs
Stations will be timed from the Plate Drags. Each rotation will be the time it takes for the
person on Plate Drags to go 10 yards across the floor and back.
If there are fewer than 3 people in a workout, the rotation that does not have anyone doing the
plate drag will be timed at 1 minute.
Scoring: 5 points for completion of each leg of the plate drag (so, 10 points for down-and-back),
1 point for each clean and each full up-down.
Saturday 9/20/08
CrossFit Stations #2 - four rounds
With a continuously running clock, spend one minute at each station. Workout is for four rounds with one minute rest between rounds.
The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.
One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.
Friday 9/19/08
"Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups
Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.
There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.
Thursday 9/18/08
Sprints
After a thorough warmup of walking and joint ROM, we'll be working on the form of sprints followed by
a series of 10 - 15 sprints x 20, 30, or 40 meters (depending on level) at an interval of one run every 2 minutes.
If we get rained out (which will take more than a little sprinkling), we'll be subbing sled pulls inside.
Wednesday 9/17/08: "Grace"
- Clean and Jerk (135 lbs/95 lbs)
30 reps for time.
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Tip for doing Cindy, or any other multi-movement WOD:
Move immediately from one exercise to the next with no rest. If you have to, rest in the middle of a set.
We tend to take longer rest periods if we take them between exercises.
Friday 9/12/08
Barbell Hybrid Complex
35 "reps" of the sequence:
- Bent-over row
- Clean
- Front squat
- Push press
- Overhead lunge (left)
- Overhead lunge (right)
Each "rep" is one time through the entire sequence;
complete 35 reps for time.
Complete as many reps as necessary at the weight of your choice to reach your assigned total weight in each exercise:
Women:
Swings - 1600 kg; TGU - 160 kg
Men < 200 lbs:
Swings - 2400 kg; TGU - 240 kg
Men 200+ lbs:
Swings 3200 kg; TGU - 320 kg
So, for example: Coach is in the 200+ class, so he needs to total up to 3200 kg in swings and 320 kg in Turkish Getups.
He can do this as 100 swings and 10 TGUs at 32 kg, or 134 swings at 24 kg and 20 TGUs at 16 kg, or 400 swings and 40 TGUs at 8 kg. His choice.
This workout will be done for time, so the heaviest weight that can be managed without extended rest will provide the best score!
Tuesday 9/9/08
"Linda"
a.k.a. "Three Bars of Death"
Unscaled:
- Deadlift 1-1/2 x bodyweight
- Bench press BW
- Clean 3/4 x BW
Rounds of 10/9/8/7/6/5/4/3/2/1 repetitions for time
