Workouts for June 2008
Monday 6/30/08
"Cindy"
Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Good notes on form here.
Note that we're doing the full 20-minutes rather than the "mini-cindy" shown here.
Sunday 6/29/08
Rest Day
Saturday 6/28/08
"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
Watch the Demo on crossfit.com
Friday 6/27/08
7 rounds for time of:
- 95 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps
Demo from CFHQ
Thursday 6/26/08
Back squats 5-5-5-5-5
Wednesday 6/25/08
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Demo from CFHQ
Note: regular rope skipping will NOT be allowed as a sub for double-unders (exceptions may be made for newbies).
Acceptable subs are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Box jumps
- Mountain climbers
- Up-downs
Pick one and stick with it through the workout.
Tuesday 6/24/08
"Quarter Gone Bad"
Unscaled:
- Five rounds for total reps of:
- 135 pound Thruster, 15 seconds
- Rest 45 Seconds
- 50 pound Weighted pull-up, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
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
Monday 6/23/08
"Diane"
21-, 15-, and 9 reps of:
- Deadlifts (225/185)
- Handstand Pushups
For time
Sunday 6/22/08
Rest Day
Saturday 6/21/08
Wallball/Slamball 100s
4 rounds for time of:
- 25 Wallball shots (20/16 lbs)
- 25 Slamball shots (20/16 lbs)
Friday 6/20/08
- 200 meter run
- 8 burpees
- 10 sandbag cleans to shoulder (75/50 lbs)
- 12 pullups
3 rounds for time
Thursday 6/19/08
Pullups: your choice, for time
75 pullups (dead-hang, kipping, or assisted)
- Choose your grip, or switch between grips
or
75 partner pullups
- Partner up. Take turns with one person pulling and the other assisting for a total of 75 pullups for the team.
- Stretch bands may still be used.
Wednesday 6/18/08
"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.
Tuesday 6/17/08
- 25 double-unders
- 30 squats
- 25 double-unders
- 20 kb swings (2 pd)
- 25 double-unders
- 10 burpees
for time
Monday 6/16/08
1-hand kettlebell swings:
10-ladder (up and down) for time
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.
We'll be working on shadowboxing technique once you've had a chance to catch your breath after the swings.
Sunday 6/15/08:
Rest Day
Saturday 6/14/08
"Fran"
21-, 15-, and 9 reps each of:
- 95 lb thrusters
- pullups
for time
"Fran" Demo!
Friday 6/13/08
"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.
Thursday 6/12/08
"Linda"
a.k.a. "Three Bars of Death"
Unscaled:
- Deadlift 1-1/2 x bodyweight
- Bench press BW
- Clean 3/4 x BW
10/9/8/7/6/5/4/3/2/1 repetition rounds for time
Scaled:
- Scale any or all lifts to 10 RM
10/9/8/7/6/5/4/3/2/1 repetition rounds, or to 30 minute cutoff
(Round in progress at 30 minutes may be completed).
Wednesday 6/11/08
"Tabata Something Else"
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times)
is applied in turn to the Pullup, Pushup, Situp, and Squat. Each exercise is scored
by the number of reps in each of the eight intervals.
The score is the total of the scores from the four stations.
Demo with Rob Miller is Here.
Tuesday 6/10/08
Technique practice: Self-defense releases
Monday 6/9/08:
Three rounds for time of:
- 6 sandbag cleans (100 lbs/75 lbs)
- 12 side-to-side plyo pushups (4" height)
(instructed in class)
- 18 kettlebell swings (24 kg/16 kg)
Sunday 6/8/08:
Rest Day
Saturday 6/7/08:
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
After a thorough warmup, including sets with lighter
weights, the lifter gets three attempts at each lift.
The greatest weight successfully completed in each lift
is the score for the lift.
The score for the W.O.D. is the total of the scores for
the three lifts.
For "Black" groups, reduction of weight from one attempt
to the next in a lift is not permitted (i.e. if you fail
at 150 lbs, you are not permitted to try 135 lbs).
A good progression for the three attempts is:
#1 - Use a weight that can be successfully
lifted for three reps
#2 - Use a weight that has been successfully
lifted for a single rep recently
#3 - Try for a PR, if warranted
Friday 6/6/08
5 rounds for time of:
- run 200 meters
- 10 handstand pushups
- 10 pullups
- 20 box jumps (20"/16")
Thursday 6/5/08
Technique practice: Kicks and stances
Wednesday 6/4/08:
"Fightin' Helen"
3 rounds, for time, of:
- 100 heavy bag punches
- 21 kettlebell swings
- 12 pullups
Tuesday 6/3/08:
"Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time
Monday 6/2/08:
June is our self-defense "Functional Focus" month
For the next four weeks, DEFY! will incorporate boxing, martial arts, and self-defense techniques and conditioning drills
into our workouts!
New Warmup/Boxing Basics
Our new warmup will comprise:
- Rope skipping - 3 minutes (this will be broken into intervals depending on ability level)
- Joint warmup/balance/Agility drills (instructed in class)
- One round x 10 reps each pullups and pushups
The full warmup, once implemented, will take approximately 10 minutes.
Boxing basics will be individualized based on the experience level of each group, and will cover stance, hand positioning, and the basic punches.
Sunday 6/1/08:
Rest Day
