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Workouts for May 2008
Saturday 5/31/08:
CrossFit Stations Demo
With a continuously running clock, spend one minute at each station.
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.
Friday 5/30/08:
"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
Thursday 5/29/08
- Long-cycle kettlebell clean-and-jerk (unilateral)
Men: 24 kg / women: 16 kg
50 reps per arm for time.
Wednesday 5/28/08:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Tuesday 5/27/08:
"Mini Cindy"
Complete as many rounds in 10 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
Mini-Cindy Demo.
Note that "Mini-Cindy" does NOT mean "easy"...we're gonna keep the intensity high for all 10 minutes!
Memorial Day - Monday 5/26/2008
CrossFit Heroes WOD Mashup
In memory of CrossFitters killed in the line of duty
In honor of:
Petty Officer 1st Class Jeff Taylor
killed in Afghanistan June 2005
Navy Lieutenant Michael McGreevy
killed in Afghanistan June 28 2005
Navy Lieutenant Michael Murphy
killed in Afghanistan June 28th, 2005
Army Sgt 1st Class Daniel Crabtree
killed in Al Kut, Iraq June 8th 2006
SSG Joshua Hager
killed February 22 2007 in Ar Ramadi, Iraq
S01 (SEAL) Jason Dale Lewis
killed in Southern Baghdad July 6, 2007
Navy Chief Petty Officer Mark Carter
killed in Iraq 11 December 2007
Army Staff Sergeant Joshua Whitaker
killed in Afghanistan May 15th, 2007
Chief Petty Officer Nate Hardy
killed February 4th, 2008 in Iraq
LAPD SWAT team member Randy Simmons
killed February 6, 2008
Senior Chief Petty Officer Thomas J. Valentine
died Feb. 13, 2008
15 Handstand Pushups
15 75 lb power snatches
400 m run
15 95 lb cleans
15 95 lb thrusters
15 Pullups
15 Pushups
15 Squats
15 32 kg kb swings
30 35 lb dumbbell snatches (15/side)
For time
Sunday 5/26/08:
Rest Day
Saturday 5/24/08:
7 rounds for time of:
- 95 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps
Friday 5/23/08:
Hang cleans 3-3-3-3-3
Thursday 5/22/08:
- 200 meter run
- 8 burpees
- 10 sandbag cleans to shoulder (75/50 lbs)
- 12 pullups
3 rounds for time
Wednesday 5/21/08:
"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.
- 95 lbs for men/65 lbs for women
Tuesday
5/20/08:
"Diane";
Three rounds, 21-15-
and 9 reps, for time of:
- 225 lb deadlifts
- Handstand pushups
WOD demo
HSPU variations (both easier and harder).
Monday 5/19/08:
"Lynne"
5 rounds for max reps of:
- Bodyweight bench press (barbell weight equal to your body weight)
- Pullups
There is no time component to this workout.
Sunday 5/18/08:
Rest Day
Saturday 5/17/08:
"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.
Note: DEFY! will close early on Friday 5/16 (the last session will begin at 5:30 pm) and Saturday 5/17 (last session starts at 9:00 am).
To accomodate as many people as possible, we will have larger than usual classes, and will have one or two sessions on Sunday if interest exists.
Please call Jonathan at 720-560-1586 if the online calendar won't let you schedule.
Friday 5/16/08
"Death by Pullup"
With a continuously running clock, perform one pullup the first minute, two the second, three the third, and so on
until you are unable to complete the prescribed number of repetitions.
- It is permitted to break up the reps during a minute
- Make note of any modifications (jumping, assistance bands, etc)
Note: DEFY! will close early on Thursday 5/15 and Friday 5/16 (the last session will begin at 5:30 pm) and Saturday 5/17 (last session starts at 9:00 am).
To accomodate as many people as possible, we will have larger than usual classes, and will have one or two sessions on Sunday if interest exists.
Please call Jonathan at 720-560-1586 if the online calendar won't let you schedule.
Thursday 5/15/08
"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/14 lbs)
- Sumo Deadlift High Pulls (75 lbs/55 lbs)
- Box jumps (20")
- Push press (75 lbs/53 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.
Wednesday 5/14/08:
"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 common progression for the three attempts is:
Attempt #1 - Use a weight that can be successfully
lifted for three reps
Attempt #2 - Use a weight that has been successfully
lifted for a single rep recently
Attempt #3 - Try for a PR, if warranted
Tuesday 5/13/08:
"Fran"
21-, 15-, and 9 reps each of:
- 95 lb thrusters
- pullups
for time
"Fran" Demo!
Monday 5/12/08:
Deadlifts 3-3-3-3-3-3-3
Sunday 5/11/08:
Rest Day
Saturday 5/10/08:
Overhead squats 5-5-5-5-5
Lift demo
Safety notes
Friday
5/9/08:
"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.
Thursday 5/8/08:
Turkish Getups
1-1-1-1-1
(1 per side per set)
Workout is for weight rather than time
Demo
Wednesday 5/7/08:
"Grace"
- Clean and Jerk 135 lbs
30 reps for time.
Tosh demos Grace
Tuesday 5/6/08:
"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!
Monday 5/5/08:
30 muscleups for time
For a great example, watch the Demo!
- Substitution: 4 EACH pullups and dips per muscleup
Yes, that means 120 pullups and 120 dips.
Sunday 5/4/08:
Rest Day
Saturday 5/3/08:
CrossFit Stations Demo
With a continuously running clock, spend one minute at each station.
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 (20 lbs men/12 lbs women)
- Slamball (20 lbs men/12 lbs women)
- Pullups
- Situps
- Box jumps
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 5/2/08:
"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
Thursday 5/1/08:
7 rounds for time of:
- 95 lb Sumo Deadlift High Pulls (SDLHP), 10 reps
- Ring Dips, 10 reps
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