070621 Thursday

0600 Crossfit

W/U:
3711
30-20-30
Burgener W/U w/ O-Bar:
Dip Drive
Dip Drive Elbows High and Outside
Muscle Snatch
Overhead Squat
Sostz Press
Jump to Land – Bar Overhead
Jump to Land (OHS)

WOD:
Rx'd: 40#/25#
20 Ball Slams (30#)
200 m Run
Max Rounds in 20 min

Total Rounds: 9 + 10 ball slams

1830 Boot Camp

Warm Up:

3711
30/20/30
Tabata Squats: 4:00


Equipment Requirements:

Kettlebell
Dumb Bell (2)
Box


Skills:

One Arm Kettlebell Swing
Push Press/Push Jerk
Burpee
Box Jump
Elevated Push Up
WOD:

Kettlebell Swing 10r/10l
Push Press
Push Jerk
Burpee
Plyo
Elevated Push Up
Run 200 Yards


Repeat as many times as possible in 30 Minutes



Warm Down: Knees to elbows: 50

070620 Wednesday

0600 Boot Camp

W/U
WOD
Same as 070619 1830 Boot Camp

Time: 30:16


0700 Mishmash
(070619 CrossFit Class WOD)

W/U:
3711
30/20/30
Burgener w/PVC/Training/O-Bar (1 Set Each)

Equipment Requirements:
O-Bar
Rings

Skills:
Clean
High Hang
Knees
Floor
Ring Dip
STD
Jumping

WOD:
Hang Power Clean #115/#75
Ring Dip
21-15-9
For Time

Warm Down:
AbMat: 100


1730 Boot Camp

W/U:
3711
30/20/30

Equipment Requirements:
Kettlebell
Plyo Box
Dynamax Balls (2)
Abmat

Skills:
Sumo Dead Lift High Pull
Knees to Elbows
Box Jump
Abmat Crunch
Wall Ball

WOD:
SDLHP: 12 (Blue KB)
Knees to Elbows: 12
Box Jump: 12 (24" Box)
Abmat Crunch: 30
Wall Ball: 12 (14#)
Run 400 Yards
3 rounds for time.

Time: 16:21

Warm Down:
3711


1830 O-Lifting

Warm Up:
Row 1000M

Equipment Requirements:
PVC
Training Bar
O-Bar

Skills: (Repeat Each with PVC/Training Bar/O-Bar 3 reps each)
Dip Drive
Dip Drive Elbows High and Outside
Muscle Snatch
Overhead Squat
Sostz Press
Jump to Land – Bar Overhead
Jump to Land (OHS)

Skill Transfer (Repeat Each with PVC/Training Bar/O-Bar 3 reps each):
Snatch
Pressing Snatch Balance
Heave Snatch Balance
Snatch Balance
Clean and Jerk

Push Press – Behind the Neck
Push Jerk – Behind the Neck
Split Jerk – Behind the Neck
Push Press
Push Jerk
Split Jerk

Shoulder Press CL/SN Grip
Overhead Squat
Snatch
Front Squat
Clean and Jerk
Back Squat

WOD:
Shoulder Press: Clean Grip 5 x 5 (55 lbs)
Shoulder Press: Snatch Grip 5 x 5 (55 lbs)
Front Squat: 5 x 5 (95 lbs)

Warm Down:
GHD 15/15 x3

070619 Tuesday

0600 Crossfit

W/U:
3711
30/20/30

Skills:
Hang Power Snatch
Rx'd: 115/75

WOD:
500 m Row
30 Pullups
500 m Row
30 Plyo Hops (20-inch box)
500 m Row
30 HPSN (55 lbs mod)
500 m Row
30 Ring Pushups
For Time

Time: 23:14


1830 Boot Camp

W/U:
3711
30/20/30

Equipment Requirements:
Dynamax Balls
Band or Box for Pull Ups

Skills:
Pull Up – STD, Jump
Push Up – STD, Knees
Squat to Dynamax

WOD:
Pull Ups: 10 (20 if mod)
Push Up: 20 (40 if mod)
Squat: 30
200 m Run
Repeat 8x
For Time

Time: 27:16

Warm Down:
AbMat: 100

070618 Monday

0600 / 1730 Boot Camp

W/U:
30/20/30
BTB Tabata Squats 4 minutes- 20 sec on, 10 sec off

Equipment Requirements:
Pair Dumb bell
Kettlebell
Plyo
AbMat
Dynamax

Skills:
DB Clean
DB Shoulder Press
DB Push Press
DB Push Jerk
Swing and H2H

WOD: Mini WODs: 3/1

#1
Swing: 15
Push Up: 10
Plyo: 5

#2
Squat: 10
DB Split Jerk: 10
Burpee: 10

#3
Shoulder Press: 5
Push Press: 5
Push Jerk: 5

#4
Plyo: 10
H2H Swing: 10
AbMat: 20

#5
DB CL: 10
KB Swing: 20
AbMat: 30

Warm Down: Go Home

070615 Friday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
25 Overhead Squats
25 American KB Swings
25 Ring Pushups
25 DB Wtd Stepups (25 lbs per side)
25 DB Wtd Burpees (25 lbs per side)
Lunge Walk to Cone
Building Run
Lunge Walk back Inside
As many Rounds as Possible in 30 min

No. of Rounds: 2


0700 Mishmash

WOD:
600m Run
21 80% BW Back Squats (105 lbs)
400 m Run
21 American KB Swings (Green)
200 m Run
21 Ball Slams (20 lbs)
600 m Run
21 Ball Slams (20 lbs)
400 m Run
21 Push Presses (55 lbs)
200 m Run
21 80% BW Back Squats (105 lbs)


1700 Crossfit

W/U:
3711
O-Lifting Skills

WOD:
1500 m Row
21 C&J
1000 m Row
15 C&J
500 m Row
9 C&J
Rx'd: 75 lbs
For Time

Time: 26:56

070614 Thursday

0600 Crossfit

W/U:
3711
3 Rounds of:
10 Pushups
10 O-Bar Overhead Squats (OHS)
10 Pullups

WOD:
Continuous Rotation:
Deadlift
Clean
Front Squat
Push Press
Back Squat
Rx'd: 65 lbs
As many rounds as possible in 20 min

No. of Rounds: 38


1730 Crossfit

W/U:
3711
3 Rounds of:
10 Pushups
10 O-Bar Overhead Squats (OHS)
10 Pullups

WOD:
Continuous Rotation:
Deadlift
Clean
Front Squat
Push Press
Back Squat
Rx'd: 65 lbs
As many rounds as possible in 20 min

No. of Rounds: 35

070613 Wednesday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
100 Pushups
600 yd Run
75 Squats
400 yd Run
50 Ball Slams
200 yd Run
25 Pushups
Building Run
For Time


1730 Boot Camp

W/U:
3711
30-20-30

WOD:
30 Lunges
30 Pushups
30 Lunges
30 KB Swings (Red)
30 Lunges
30 BB Thrusters (65 lbs)
30 Lunges
30 Abmats
3 Rounds for Time

Time: 21:53


1830 O-Lifting

W/U:
3711
Skills

WOD:
Back Squat 5 x 5 (135 lbs)

Bodyweight Exercises

A good source for bodyweight exercises:
http://www.fightingarts.com/ubbthreads/showflat.php?Cat=0&Number=15833023&an=0&page=0

070612 Tuesday

0600 Crossfit

W/U:
3711
30-20-30
Skills:
Handstand Skills

WOD:
"Mary"
5 Handstand Pushups (HSPU)
10 Pistol Squats
15 Pullups
As many Rounds in 20 min

No. of Rounds: 7
(Mod Pistols with Red Band for Left Leg)


1730 Crossfit

W/U:
3711
C&J Skills

WOD:
Row 500 m
12 Clean & Jerk (Rx'd 75/115 lbs)
3 Rounds for Time

Time: 20:55

070611 Monday

0600 Boot Camp

W/U:
3711
30-20-30
Skills:
Turkish Getup (12 kg - Orange)

WOD:
Building Run
5 Turkish Getups per side
As many Rounds in 20 min


1730 Boot Camp

W/U:
3711
30-20-30
Skills:
One-Arm DB Swing
One-Arm DB Split Jerk

WOD:
Building Run
DB Thrusters 15x (25 lbs)
One-Arm DB Swing 6x per arm (30 lbs)
One-Arm DB Split Jerk 6x per arm (30 lbs)
5 Rounds For Time
Time: 17:13

Speed Round:
DB Thrusters 5x (25 lbs)
One-Arm DB Swing 5x per arm (30 lbs)
One-Arm DB Split Jerk 5x per arm (30 lbs)
2 Rounds For Time
Time: 2:12

070609 Saturday

0900 Boot Camp

W/U:
3711
30-20-30

WOD:
50 Squats
20 Knees to Elbows
30 Pushups
50 Abmats
400 yd Run
As many rounds in 20 min
3 Rounds and some Squats


1000 Crossfit

W/U:
3711
30-20-30

WOD:
Barbell Thrusters (55 lbs)
Pushups
Rest 2:00 between sets
Set 1: 21, 15, 13
Set 2: 18, 12, 10
Set 3: 15, 9, 7
Set 4: 12, 6, 4
Set 5: 9, 3, 1

070608 Friday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
"Give your Friend a Lil Hand" (Partner Workout)
25 lbs DB
DB Thrusters/ 600 yd Run
1-Arm DB Swing/ 400 yd Run
DB Push Press/ 200 yd Run
DB Squats/ Building Lunge Walk
DB Weighted Burpees/ 200 yd Run
DB Rocking Chairs/ 400 yd Run


1700 Crossfit

W/U:
3711
Skill Set: 3 x 3 with O-Bar
Clean
Push Press
Push Jerk

WOD:
"Miki's Workout"
Rx: 95/65
18,15,12,9
Clean and Jerk
Pullups
50 Squats
400 yd Run
For Time

Time: 30:21 (last 400 yd run scrapped due to time)

070607 Thursday

0600 Crossfit

W/U:
Run to 300 yds and back
Run to 200 yds and back
Run to 100 yds and back

WOD:
"MG (not on crack yet)"
10 Back Squats (115 lbs)
10 Push Presses (55 lbs)
Building Run
9 Back Squats
9 Push Presses
Building Run
8 Back Squats
8 Push Presses
Building Run
...
Down to 1 each, followed by Building Run
For Time

Time: 17:20


1730 Crossfit
W/U:
3711

WOD:
5 Rounds of:
Run 400m
30 Barbell Thrusters (45 lbs)
For Time

Time: 24:24

070606 Wednesday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
"Up the River (and Down Again)" (I noticed that it might have also been called a variant of the 300 workout.)
50 Elevated Pushups
40 Plyo Hops (20")
30 KB Swings to Squats (Red)
20 Ball Slams (25 lbs)
10 Knees to Elbows
Building Run
10 Knees to Elbows
20 Ball Slams
30 KB Swings to Squats
40 Plyo Hops
50 Elevated Pushups
For Time

Time: 21:36

C/D:
100 Partner Crunches with D-Ball


1730 Boot Camp/ Crossfit

W/U:
3711
30-20-30

WOD:
"MG (not on crack yet)"
10 Back Squats (105 lbs)
10 Push Presses (55 lbs)
Building Run
9 Back Squats
9 Push Presses
Building Run
8 Back Squats
8 Push Presses
Building Run
...
Down to 1 each, followed by Building Run
For Time

Time: 19:13

070605 Tuesday

0600 Crossfit

W/U:
3711
2 x 5 Deadlifts at 185 lbs
1 x 5 Deadlifts at 205 lbs

WOD:
"Helen on Crack"
400 m
21 KB (American Swings- Green 16 lbs)
12 Pullups
600 m
21 KB
12 Pullups
400 m
21 KB
12 Pullups
600 m
21 KB
12 Pullups
For Time

Time: 19:06
As Prescribed


1730 Crossfit

W/U:
3711
30-20-30

WOD:
5 rounds of -
Row 500 m
30 Barbell Thrusters (bar only, 45 lbs)
For Time

Time: 23:18

Skills/ C/D:
5 x 5 Deadlifts at 165 lbs

070604 Monday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
"Angie"
10 Pullups
10 Pushups
10 Situps
10 Squats
Repeat 10x
For Time

Time: 20:51

C/D:
1000 m row or 1000 yd run


1730 Boot Camp

W/U:
3711
30-20-30

WOD:
"Fun" Team Workout
Per Person-
20 Tyre Flips/ Plyo Hops
100 KB Swings (Blue)
4 x 600 yd Run

C/D:
100 Abmats

070602 Saturday

0900 Boot Camp

W/U:
3711
30-20-30

WOD:
Ring Pushups
KB Swing
Plyo Hop
400 yd Run
15 x 3
For Time

Time: 15:20

1000 Olympic Lifting

W/U:
3711
Skills
10 Back Squats with O-Bar

WOD:
Back Squats
Sets of 5
Set 1: 85
Set 2: 105
Set 3: 125
Set 4: 145
Set 5: 155
Set 6: 160

070601 Friday

0600 Boot Camp

W/U:
3711
30-20-30

WOD:
Tabata: 1:00 on, 0:30 off
KB Swing
Plyo Hop
DB Push Press
DB Clean
Pushups
3711
Repeat 2x

C/D:
Abmats 100x


1700 Crossfit

W/U:
3711
4 Tyre Flips/ Hops

WOD:
600 yd with sled (+ 45 lbs plate)
4 Tyre Flips/ Hops (2x)
50 Wallballs (14 lbs)
For Time

Time: 10:25

C/D:
Abmats 100x


1800 Self Defense
W/U:
3711 (throwing punches all the way)

Skills:
Punching
Knees
Knife Defense
Gun Defense

A video from last Monday's training session to whet your appetite. One of the toughest Crossfit workouts I've done so far.

05212007

WOD:
"Fran on Crack" - a variant of the milder, but no less challenging "Fran", which is 21, 18, 12.

Workout as follows:
21 barbell thrusters
21 pullups
18 barbell thrusters
18 pullups
15 barbell thrusters
15 pullups
12 barbell thrusters
12 pullups
9 barbell thrusters
9 pullups
6 barbell thrusters
6 pullups
3 barbell thrusters
3 pullups
For Time

Can't remember my time, I should have taken it down. But I definitely know that it either took or seemed like forever. Watch and share my agony.

070531 Thursday

0600 Crossfit

W/U:
3711

Knees to Elbows
Kettlebell (KB) Swing
Weighted DB Squat
50 x 3

WOD:
3 rounds of:
500 m row
50 Wallballs (14 lbs)
For Time

Time: 19:04

This was a tough workout, particularly because I haven't gotten the hang of wallballs. But it will get better!


1730 Crossfit

W/U:
Same as 0600 hrs

WOD:
20 KB swings
2 Ring Pushups
18 KB swings
4 Ring Pushups
16 KB swings
6 Ring Pushups
14 KB swings
8 Ring Pushups
12 KB swings
10 Ring Pushups
10 KB swings
12 Ring Pushups
8 KB swings
14 Ring Pushups
6 KB swings
16 Ring Pushups
4 KB swings
18 Ring Pushups
2 KB swings
20 Ring Pushups
For Time

Time: 9:03

Anyway I discovered the amazing wonders of Crossfit slightly over three weeks ago, and having been enlightened as to the principles behind this marvelous fitness philosophy, I will never go back to the days of drudgery in the gym when I spent anywhere between one to two (or more) hours pointlessly lifting weights or doing mindless cardio and things like that. Or even back to spinning sessions. I don't think I ever want to go near a spinning bike again. My goodness, Crossfit has entirely changed my mindset with regards to workouts. For instance, yesterday's workout was one of my favorites so far, because it incorporated deadlifts (which are my forte).

So basically the WOD (Workout of the Day) went like this:
10 deadlifts (at bodyweight - if you weigh 110 lbs, you use 110 lbs)
10 ring pushups (this really forces you to make use of your core muscles because of the unstable nature of the rings)
9 deadlifts
9 ring pushups
8 deadlifts
8 ring pushups
7...6...5...4...3...2...
1 deadlift
1 ring pushup

All done for time. I did it at the 6:00 am class and clocked 6:48, and came back again at 5:30 pm and smashed my previous time, finishing in 5:12. Okay I didn't slack the first time alright, it's just that the rings I used weren't mounted properly and so I had to keep borrowing other people's rings. Anyway so you may wonder how you can justify a good workout when it only takes 5-6 minutes. But you can try it for yourself and let me know what you think. And the other key aspect of Crossfit is the way in which warmups are amply emphasized. Prior to the deadlift/ pushup WOD, we did a warmup that took even longer than the workout itself. It went like that:
600 m run
10 pullups
10 squats
400 m run
10 pullups
10 squats
200 m run
10 pullups
10 squats
So basically you feel like you just worked out when in fact you only just warmed up. But that's the beauty of Crossfit. The camaraderie between the people who work out at this Crossfit affiliate gym in Ann Arbor is awesome too. People come from all walks of life - I've met students, teachers, high school kids, grandmothers who can whoop asses, marathon runners, the really fit, the people who're striving to get back after a long layoff... you name it, Crossfit caters to everyone.

Anyway I think I'll start using this blog as a place to record my WODs. I don't care whether anyone reads it or not, but I need to be accountable to myself and for my mental and physical development. So if you're interested in hardcore fitness or want to accompany me on my WODs when I'm back in Singapore (or in Ann Arbor, for that matter), check out www.crossfit.com.

05302007

0600 hrs
Warmup
3711
30-20-30

WOD
Set 1: 26 reps of each. Set 2: 20 reps. Set 3: 16 reps. Set 4: 10 reps. Set 5: 6 reps.
Dumbbell (DB) push-press (20 lbs per side for Sets 1-3; 25 lbs for Sets 4-5)
One-arm DB swing (25 lbs per side)
Weighted DB squats (20 lbs per side for Sets 1-3; 25 lbs for Sets 4-5)
Ring pushups
Building Run (approx 230 yds)
For Time

Time: 21:24

Dessert (courtesy of Jen)
100 yds walking lunge, 100 yds sprint, 100 yds walking lunge, 300 yds sprint.

1730 hrs
Warmup
3711
30-20-30

WOD
600m row
30 burpee-plyo box jumps (20'')
30 wallballs (14 lbs)
400m row
20 burpee-plyo box jumps (20'')
20 wallballs (14 lbs)
200m row
10 burpee-plyo box jumps (20'')
10 wallballs (14 lbs)
For Time

Time: 19:38

Dessert (courtesy of Doug):
100 Abmats