Workouts for July 2008
Thursday 7/31/08
Kettlebell Swings/Turkish Get-ups
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!
Wednesday 7/30/08
"Fran"
21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups
for time
"Fran" Demo!
Tuesday 7/29/08
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.
Monday 7/27/08
"DEFY-ight 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
Sunday 7/26/08
Rest Day
Saturday 7/26/08
"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.
Friday 7/25/08
"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
"Helen" Demo!
Thursday 7/24/08
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Work on your Double-Unders! As before, acceptable subs are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Box jumps
- Mountain climbers
- Up-downs
I promise you'll be happier and get a better WOD time when you can just do the DUs.
Wednesday 7/23/08
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. I'm not finding a good video on this, so I'm gonna have to make one.
We'll be doing this WOD for weight. Start with a weight that seems too easy and build from there.
Tuesday 7/22/08
"Cindy"
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.
Monday 7/21/08
Filthy Fifty
- 50 box jumps (24"/20")
- 50 jumping pullups
- 50 kettlebell swings (16 kg/12 kg)
- 50 walking lunges
- 50 knees-to-elbows
- 50 push press (45#/35#)
- 50 back extensions
- 50 wallballs (20#/16#)
- 50 burpees
- 50 double-unders
for time
Sunday 7/20/08
Rest Day
Saturday 7/19/08
CrossFit Stations #3
With a continuously running clock, spend 45 seconds at each station. The clock does not stop between
stations. On call of "rotate", each person moves immediately to the next station in the sequence.
- Thrusters (95#/65#)
- Pullups
- Slamball (20#/16#)
- Renegade Rows (25#/15#)
- Kettlebell swings (32 kg/24 kg)
- Box jumps (24"/20")
We will perform 4 rounds with 45 seconds rest between each round. One point is awarded per repetition,
with the total being the number of points scored through the entire WOD.
Friday 7/18/08
Randy:
- 75 pound Power snatch, 75 reps for time.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team
member was killed February 6, 2008 in the line of duty. Our
thoughts and prayers go out to Officer Simmons' wife and
two children.
Thursday 7/17/08
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Wednesday 7/16/18
Single-rep pullups
As Rx'd:
1-1-1-1-1-1-1-1-1-1 pullups for weight
Scaled:
1-1-1-1-1-1-1-1-1-1 pullups for minimal resistance
3-5 minute rest between sets
Tuesday 7/15/08
- 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
Monday 7/14
Olympic lifts 101: The Snatch
Saturday 7/12 AND Sunday 7/13
Regular sessions will not be held on Saturday 7/12, so I will be doing a make-up session at
6:30 am on Saturday and one at 10:30 am on Sunday. Call if you want to be a part of either one.
"Diane"
21-, 15-, and 9 reps of:
- Deadlifts (225/185)
- Handstand Pushups
For time
Friday 7/11/08
CrossFit Stations "Demo"
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.
- Wallball (men: 20 lbs/women: 12 lbs)
- Pullups
- Slamball (20 lbs/12 lbs)
- Situps
- Box jumps (20"/16")
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.
Thursday 7/10/08:
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Wednesday 7/9/08
Kettlebell snatches
Max total kettlebell snatches with a constant weight in 10 minutes.
Rest 3 minutes and repeat for a second set(adjust weight as appropriate).
Record weight and reps for both sets.
Tuesday 7/8/08
"Fran"
21-, 15-, and 9 reps each of:
- 95 lb thrusters
- pullups
for time
"Fran" Demo!
Monday 7/7/08
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.
Sunday 7/6/08
Rest Day
Saturday 7/5/08
"DEFY-ight Gone Bad"
The DEFY! take on CrossFit's "Fight Gone Bad"
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
CrossFit.com has an extremely good explanation and demo Here.
Friday 7/4/08
Cleans 3-3-3-3-3
Demo of Annie from CFHQ cleaning heavy.
Check out the slo-mo a minute into the vid, and watch for hip position, elbow and hand position, and pulling UNDER the bar.
Happy 4th of July!
Thursday 7/3/08
"Helen" or "Jumpin' Helen"
- 400 meter run (Helen) OR 100 double-unders (Jumpin' Helen)
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
"Helen" Demo!
Wednesday 7/2/08
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.
*Plate drags: With your toes hooked in a weight plate, come into a high plank position and use your
arms to drag the plate across the floor for the
specified distance. Rx'd is a 25# plate for men and a 10# plate for women. A 5# plate and a 0# plate
(also known as a frisbee) will be available for scaling.
** Up-downs: Just like it sounds. Stand up, lay down, stand up, lay down, ad nauseum.
Kind of like the Denis Leary "Chairmaster" but about 20" farther.
Tuesday 7/1/08
Kettlebell Swings/Turkish Get-ups
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!
