WOD
30-20-10 Reps of:
DB Burpee Squat Clean Thruster (30#)
1-Arm DB Swing (1/2 R, 1/2 L)
DB Walking Lunge
WOD
With a 65# BB, perform 4 rounds of:
10 Power Cleans
10 Overhead Squats
10 Push Presses
10 Romanian Deadlifts
Thursday, January 31, 2008
Wednesday, January 30, 2008
Wednesday 01/30/2008
WOD
With a 65# BB, perform 10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Clean
Thruster
Weighted Jumping Squat
W/D:
5 x 5 Bench Press (1@65#, 2@75#, 3@85#, 4@95#, 5@105#)
With a 65# BB, perform 10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Clean
Thruster
Weighted Jumping Squat
W/D:
5 x 5 Bench Press (1@65#, 2@75#, 3@85#, 4@95#, 5@105#)
Tuesday, January 29, 2008
Tuesday 01/29/2008
WOD
3 Rounds of:
20 DB Russian Swings (40#)
20 DB Thrusters (30#)
20 DB Russian Swings (40#)
20 DB Renegade Rows (30#)
20 DB Russian Swings (40#)
20 DB Walking Lunge Steps (30#)
Note: The DB renegade row is performed as follows -
Place two DBs about shoulder-width apart on the floor.
Get in the top position of a pushup with your hands on the handles.
Tighten up your entire body and squeeze the handles as if you were going to crush them.
Perform a pushup and return to the top position.
With your right hand, push hard into the ground, gripping both DBs, while pulling the DB to the waist with your left.
Lower the DB slowly and with control.
That is one rep.
Alternate between sides (with a pushup in between each row).
3 Rounds of:
20 DB Russian Swings (40#)
20 DB Thrusters (30#)
20 DB Russian Swings (40#)
20 DB Renegade Rows (30#)
20 DB Russian Swings (40#)
20 DB Walking Lunge Steps (30#)
Note: The DB renegade row is performed as follows -
Place two DBs about shoulder-width apart on the floor.
Get in the top position of a pushup with your hands on the handles.
Tighten up your entire body and squeeze the handles as if you were going to crush them.
Perform a pushup and return to the top position.
With your right hand, push hard into the ground, gripping both DBs, while pulling the DB to the waist with your left.
Lower the DB slowly and with control.
That is one rep.
Alternate between sides (with a pushup in between each row).
Monday, January 28, 2008
Monday 01/28/2008
WOD
5 Rounds of:
25 Double Unders
20 DB Russian Swings (40#)
15 BB Front Squats (2/3 BW)
10 Pushups
5 BB Overhead Squats (2/3 BW)
Note: Be wise in choosing a weight for the squats - 2/3 BW is a rough guideline, and should be a good weight that you can use for both the 15 front squats and 5 overhead squats. I used 85# in this workout.
WOD
3 Rounds of:
30 DB Weighted Stepups on a 20" Box (20#)
20 Flag Pushups (20#)
30 American KB Swings (16 kg)
20 KB Rack Lunge Steps (2 12 kg KBs)
W/D:
3 Rounds of:
10 KB Windmills (12 kg)
10 KB Crunches (12 kg)
Note: The flag pushup is performed as follows-
Pushup position with arms extended, hands gripping handles of DBs, slightly wider than shoulder-width apart.
Bend elbows to 90 degrees keeping body completely rigid. Don't let the hips sag.
As you come back up, turn your body sideways, lifting one arm off the ground with the DB, and point that arm skyward. Basically, you will be performing a DB row and then push-pressing the DB overhead. At the top, your body viewed from the side resembles a "T".
Bring your arm and the DB back down, rotating your body back to center. Immediately begin the descent of your next pushup.
Alternate between sides.
5 Rounds of:
25 Double Unders
20 DB Russian Swings (40#)
15 BB Front Squats (2/3 BW)
10 Pushups
5 BB Overhead Squats (2/3 BW)
Note: Be wise in choosing a weight for the squats - 2/3 BW is a rough guideline, and should be a good weight that you can use for both the 15 front squats and 5 overhead squats. I used 85# in this workout.
WOD
3 Rounds of:
30 DB Weighted Stepups on a 20" Box (20#)
20 Flag Pushups (20#)
30 American KB Swings (16 kg)
20 KB Rack Lunge Steps (2 12 kg KBs)
W/D:
3 Rounds of:
10 KB Windmills (12 kg)
10 KB Crunches (12 kg)
Note: The flag pushup is performed as follows-
Pushup position with arms extended, hands gripping handles of DBs, slightly wider than shoulder-width apart.
Bend elbows to 90 degrees keeping body completely rigid. Don't let the hips sag.
As you come back up, turn your body sideways, lifting one arm off the ground with the DB, and point that arm skyward. Basically, you will be performing a DB row and then push-pressing the DB overhead. At the top, your body viewed from the side resembles a "T".
Bring your arm and the DB back down, rotating your body back to center. Immediately begin the descent of your next pushup.
Alternate between sides.
Sunday, January 27, 2008
Sunday 01/27/2008
Track Workout at EMU's Bowen Fieldhouse
W/U:
Run 2 Miles Easy
Stride Practice
WOD
"Broken Mile"
Run 400 m, rest 30 sec
Run 600 m, rest 30 sec
Run 400 m, rest 30 sec
Run 200 m, rest 3 min
Repeat 3 x
W/D:
Run 2 Miles Easy
Stretch
Note: The goal is to maintain a sustainable pace for all the work sets. Push yourself hard, but don't go out firing on all cylinders at the start, only to gas halfway through.
WOD
30-20-10 reps of:
DB Burpee Squat Clean Thruster (30#) - Has a nice diabolical ring to it, don't you think?
BB Jumping Squats (45#)
Situps (on Decline Bench)
Note: The DB burpee squat clean thruster is performed as follows -
Begin standing with DBs at your sides in a low carry position.
Squat down, anchor the DBs on the ground, thrust your legs out behind you and do a pushup. All the while, you should still be gripping the DBs.
Return to the squat position and prepare to clean the DBs.
Making sure you maintain a strong, arched back and perfect alignment, clean the DBs by forcefully extending your legs, your back, shrugging your shoulders - all of which generate momentum that cause the DBs to travel upwards. Drop beneath into a full squat to catch the DBs in the high carry position.
From the bottom of the squat, drive your legs powerfully up to full knee lockout and use the momentum generated to press the DBs overhead to full elbow lockout, shoulders in line with the ears.
Catch your breath, and repeat!
W/U:
Run 2 Miles Easy
Stride Practice
WOD
"Broken Mile"
Run 400 m, rest 30 sec
Run 600 m, rest 30 sec
Run 400 m, rest 30 sec
Run 200 m, rest 3 min
Repeat 3 x
W/D:
Run 2 Miles Easy
Stretch
Note: The goal is to maintain a sustainable pace for all the work sets. Push yourself hard, but don't go out firing on all cylinders at the start, only to gas halfway through.
WOD
30-20-10 reps of:
DB Burpee Squat Clean Thruster (30#) - Has a nice diabolical ring to it, don't you think?
BB Jumping Squats (45#)
Situps (on Decline Bench)
Note: The DB burpee squat clean thruster is performed as follows -
Begin standing with DBs at your sides in a low carry position.
Squat down, anchor the DBs on the ground, thrust your legs out behind you and do a pushup. All the while, you should still be gripping the DBs.
Return to the squat position and prepare to clean the DBs.
Making sure you maintain a strong, arched back and perfect alignment, clean the DBs by forcefully extending your legs, your back, shrugging your shoulders - all of which generate momentum that cause the DBs to travel upwards. Drop beneath into a full squat to catch the DBs in the high carry position.
From the bottom of the squat, drive your legs powerfully up to full knee lockout and use the momentum generated to press the DBs overhead to full elbow lockout, shoulders in line with the ears.
Catch your breath, and repeat!
Saturday, January 26, 2008
Olympic Weightlifting and CrossFit
I was on the Performance Menu website and came across an excellent article written by Greg Everett (NSCA-CSCS, and owner/founder of California-based Catalyst Athletics), titled "Integrating the Olympic Lifts with CrossFit". In his article, he talks about the three different situations you're likely to encounter when it comes to mixing in Olympic Weightlifting with CrossFit - namely;
1. Pure CrossFitter: The individual is a pure CrossFitter; that is, he or she is interested in nothing more than excelling at the prescribed workout of the day, which will often include Olympic lifts.
2. Weightlifting CrossFitter: The individual is primarily a CrossFitter, but is motivated to improve his or her lifting to a degree that exceeds the requirements of the WOD.
3. CrossFitting Weightlifter: The individual is interested in being a competitive weightlifter at a level that allows continued CrossFitting at some reasonable level.
As might be reasonably expected, each of these situations has distinct demands and consequently requires a unique approach to training.
Read more here.
1. Pure CrossFitter: The individual is a pure CrossFitter; that is, he or she is interested in nothing more than excelling at the prescribed workout of the day, which will often include Olympic lifts.
2. Weightlifting CrossFitter: The individual is primarily a CrossFitter, but is motivated to improve his or her lifting to a degree that exceeds the requirements of the WOD.
3. CrossFitting Weightlifter: The individual is interested in being a competitive weightlifter at a level that allows continued CrossFitting at some reasonable level.
As might be reasonably expected, each of these situations has distinct demands and consequently requires a unique approach to training.
Read more here.
Saturday 01/26/2008
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Back Squat (135#)
1-Arm DB Swing (30#)
DB Clean and Jerk (30#)
DB Renegade Row (30#)
Way too many noisy lacrosse players in the weight room today. As I was finishing up with some back extensions on the GHD, I happened to overhear girls from one of the club sports teams discussing their workout for the day.
"... so you do as many reps as you can in 20 seconds, rest for 10 seconds, and perform that sequence 16 times with any one exercise..."
I thought it was cool to see more people utilizing the Tabata protocol in their training! Although my hopes of them getting maximum benefit from the workout were quickly dashed when I realized that a third were doing shoulder presses with 5-pound DBs, another third doing crunches with all of a 5-degree range of motion, and the final third doing some badly mangled variation of pushups with their knees on the ground and their butts in the air (which is really not much of a pushup, come to think of it). That being said, I guess you gotta start somewhere...
10-9-8-7-6-5-4-3-2-1 reps of:
Back Squat (135#)
1-Arm DB Swing (30#)
DB Clean and Jerk (30#)
DB Renegade Row (30#)
Way too many noisy lacrosse players in the weight room today. As I was finishing up with some back extensions on the GHD, I happened to overhear girls from one of the club sports teams discussing their workout for the day.
"... so you do as many reps as you can in 20 seconds, rest for 10 seconds, and perform that sequence 16 times with any one exercise..."
I thought it was cool to see more people utilizing the Tabata protocol in their training! Although my hopes of them getting maximum benefit from the workout were quickly dashed when I realized that a third were doing shoulder presses with 5-pound DBs, another third doing crunches with all of a 5-degree range of motion, and the final third doing some badly mangled variation of pushups with their knees on the ground and their butts in the air (which is really not much of a pushup, come to think of it). That being said, I guess you gotta start somewhere...
Friday, January 25, 2008
Friday 01/25/2008
WOD
Double Unders: 30/24/18/12/6
DB Snatches (R/L with 30#): 15/12/9/6/3
DB Russian Swings (35#): 60/48/36/24/12
Situps (on Decline Bench): 30/26/18/12/6
Pushups: 30/24/18/12/6
Air Squats: 60/48/36/24/12
Note: Exercises are meant to be done as rounds - for instance, you would do 30 double unders, 15R/15L DB snatches, 60 DB Russian swings, 30 situps, 30 pushups and 60 air squats, before going on to the next round of 24 double unders, 12R/12L DB snatches, 48 DB Russian swings, 24 situps, 24 pushups and 48 air squats.
WOD
4 Rounds of:
2 minutes of Sprinting (Treadmill)
2 minutes of Ball Slams (20#)
2 minutes of Thrusters (55#)
Note: No rest except for switching between stations.
Double Unders: 30/24/18/12/6
DB Snatches (R/L with 30#): 15/12/9/6/3
DB Russian Swings (35#): 60/48/36/24/12
Situps (on Decline Bench): 30/26/18/12/6
Pushups: 30/24/18/12/6
Air Squats: 60/48/36/24/12
Note: Exercises are meant to be done as rounds - for instance, you would do 30 double unders, 15R/15L DB snatches, 60 DB Russian swings, 30 situps, 30 pushups and 60 air squats, before going on to the next round of 24 double unders, 12R/12L DB snatches, 48 DB Russian swings, 24 situps, 24 pushups and 48 air squats.
WOD
4 Rounds of:
2 minutes of Sprinting (Treadmill)
2 minutes of Ball Slams (20#)
2 minutes of Thrusters (55#)
Note: No rest except for switching between stations.
Thursday, January 24, 2008
Thursday 01/24/2008
WOD
"Feng's Filthy Fifty"
50 BB Jumping Squats (45#) (in place of Box Jumps)
50 Pushups (in place of Jumping Pullups)
50 DB Swings with 35# DB (in place of KB Swings)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Presses with 45# BB
50 Back Extensions
50 Thrusters with 45# BB (in place of Wall Ball with 14# Dynamax Ball)
50 Burpees
50 Double Unders
WOD
21-15-9 reps of:
Deadlift (155#)
DB Swing (40#)
DB Shoulder Press (20#)
"Feng's Filthy Fifty"
50 BB Jumping Squats (45#) (in place of Box Jumps)
50 Pushups (in place of Jumping Pullups)
50 DB Swings with 35# DB (in place of KB Swings)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Presses with 45# BB
50 Back Extensions
50 Thrusters with 45# BB (in place of Wall Ball with 14# Dynamax Ball)
50 Burpees
50 Double Unders
WOD
21-15-9 reps of:
Deadlift (155#)
DB Swing (40#)
DB Shoulder Press (20#)
Wednesday, January 23, 2008
Wednesday 01/23/2008
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squat (115#)
1-Arm DB Swing (30#) L/R
Double Unders
WOD
5 x 5 Barbell Push Presses (1@65#, 2@75#, 3@85#, 4@95#, 5@100#)
5 rounds of:
10 DB Push Presses (30#)
10 Pushups
10 DB Front Squats (30#)
10 Pushups
10 DB Thrusters (30#)
10 Pushups
10-9-8-7-6-5-4-3-2-1 reps of:
Front Squat (115#)
1-Arm DB Swing (30#) L/R
Double Unders
WOD
5 x 5 Barbell Push Presses (1@65#, 2@75#, 3@85#, 4@95#, 5@100#)
5 rounds of:
10 DB Push Presses (30#)
10 Pushups
10 DB Front Squats (30#)
10 Pushups
10 DB Thrusters (30#)
10 Pushups
Monday 01/21/2008
CrossFit Oceanside
WOD
800 m Run
Jumping Lunges: 50/40/30/20/10
Push Press (45#): 35/30/25/20/15
Knees to Elbows: 25/20/15/10/5
800 m Run
Note: Exercises are meant to be done as rounds - for instance, you would do 50 jumping lunges, 35 push presses, and 25 K2Es, before going on to the next round of 40 jumping lunges, 30 push presses, and 20 K2Es.
CrossFit SoCal
WOD
5 x 5 Back Squat @ 85% max
21-15-9 reps of:
Back Squat (bodyweight)
Burpees
WOD
800 m Run
Jumping Lunges: 50/40/30/20/10
Push Press (45#): 35/30/25/20/15
Knees to Elbows: 25/20/15/10/5
800 m Run
Note: Exercises are meant to be done as rounds - for instance, you would do 50 jumping lunges, 35 push presses, and 25 K2Es, before going on to the next round of 40 jumping lunges, 30 push presses, and 20 K2Es.
CrossFit SoCal
WOD
5 x 5 Back Squat @ 85% max
21-15-9 reps of:
Back Squat (bodyweight)
Burpees
Sunday 01/20/2008
CrossFit Level 1 Cert - Camp Pendleton, CA
WOD
30-20-10 reps of:
Thrusters (65#)
Burpees
Note: Partner workout. Each person starts with either thrusters or burpees, and you have to wait for your partner to complete the exercise they're currently on before alternating.
WOD
30-20-10 reps of:
Thrusters (65#)
Burpees
Note: Partner workout. Each person starts with either thrusters or burpees, and you have to wait for your partner to complete the exercise they're currently on before alternating.
Saturday 01/19/2008
CrossFit Level 1 Cert - Camp Pendleton, CA
WOD
"Helen"
400 m Run
21 Swings (40# DB)
12 Pullups
WOD
"Helen"
400 m Run
21 Swings (40# DB)
12 Pullups
Friday 01/18/2008
WOD
21-18-15-12-9-6-3 reps of:
Overhead Squat (65#)
DB Russian Swing (45#)
Pushup
CrossFit Encinitas
WOD
3 x 5 Shoulder Presses
3 Rounds of:
15 Box Jumps (24")
15 KB Russian Swings (1 pood)
15 Ball Slams (20#)
W/D
5 Rounds of:
Max Dead Hang Pullups
Practice Turkish Getups
21-18-15-12-9-6-3 reps of:
Overhead Squat (65#)
DB Russian Swing (45#)
Pushup
CrossFit Encinitas
WOD
3 x 5 Shoulder Presses
3 Rounds of:
15 Box Jumps (24")
15 KB Russian Swings (1 pood)
15 Ball Slams (20#)
W/D
5 Rounds of:
Max Dead Hang Pullups
Practice Turkish Getups
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