Saturday 03/01/2008

WOD
#1
Perform 20 reps (alternating between R/L - 10 reps each) of the KB complex:
Russian Swing
Snatch
Clean
Press
Overhead Squat

Rest 2 min

#2
20-18-16-14-12-10-8-6-4-2 reps of Am KB Swings (16 kg)
2-4-6-8-10-12-14-16-18-20 reps of Double Unders

Note: This is similar to the Sunday 02/17 WOD.

Rest 2 min

#3
Perform 20 reps (alternating between R/L - 10 reps each) of the KB complex:
Russian Swing
Snatch
Clean
Press
Overhead Squat

***
"Why can't they have gay people in the army? Personally, I think they are just afraid of a thousand guys with M16s going, "Who'd you call a faggot?""
- Jon Stewart

Friday 02/29/2008

WOD
6 rounds of:
15 Burpees
15 American KB Swings
15 Double Unders
15 Handstand Pushups

***
"There is a lot more juice in grapefruit than meets the eye."
- Author Unknown

Thursday 02/28/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch R/L
Double Unders
KB Clean and Press R/L
Double Unders

***
"Life is a battle between faith and reason in which each feeds upon the other, drawing sustenance from it and destroying it." - Reinhold Niebuhr

Wednesday 02/27/2008

WOD
30-25-20-15-10-5 reps of:
Burpees
Walking Lunges
Double Unders
American KB Swings

***
"Be peaceful, be courteous, obey the law, respect everyone. But if someone puts his hand on you, send him to the cemetery."
- Malcolm X

Tuesday 02/26/2008

WOD
With a 16 kg KB, perform 4 rounds of the following exercises:
10 Snatches (R)
10 American Swings
10 Double Unders
10 American Swings
10 Snatches (L)
10 American Swings
10 Double Unders
10 American Swings

Note: If you don't have a KB, substitute 1-arm DB snatches for the KB snatches and overhead DB swings for the American swings.

***
"One of the greatest victories you can gain over someone is to beat him at politeness."
- Josh Billings

Monday 02/25/2008

I have a pretty different workout schedule when I'm back home, which explains why I don't necessarily do the WODs that I post on the day that I post them. I'm planning on working out in the driveway at home more, as well as the playground/fitness corner just down the street, just because it eliminates the hassle of travelling to the gym and also helps save money. That pretty much also tells you why the WODs I've done in my two days so far have consisted of bodyweight movements, jumping rope, and KB swings. But yes, I will do/have already done the workouts I've posted, and rest assured I'm getting more than my fair share of pain. Hahaha.

WOD
50-40-30-20-10 reps of:
Double Unders
Pushups
Squats
KB Russian Swings

What I did for my WOD:
21-18-15-23-9-6-3 reps of:
Double Unders
KB American Swings
Handstand Pushups

***
"Courage is not simply one of the virtues, but the form of every virtue at the testing point."
- C.S. Lewis

Sunday 02/24/2008

WOD
21-15-9 reps of:
DB Burpee Clean Thruster
DB Overhead Swing

What I did for my WOD:
50-40-30-20-10 reps of:
Double Unders
Pushups
Squats
KB Russian Swings

***
"Nothing takes the taste out of peanut butter quite like unrequited love."- Charlie Brown

Saturday 02/23/2008

WOD
4 rounds of 10 reps each:
DB Cleans
DB Overhead Swings
DB Push Presses
DB Overhead Swings
DB Front Squats
DB Overhead Swings
DB Lunge Steps
DB Overhead Swings

What I did for my WOD:
Spend the better part of my day (13 + 7 hours, to be exact), on a plane ride home.

***
"Most folks are about as happy as they make up their minds to be." - Abraham Lincoln

Friday 02/22/2008

WOD
10 Burpees
20 BB Overhead Walking Lunges
30 Pushups
40 BB Jumping Squats
50 BB Thrusters
40 BB Jumping Squats
30 Pushups
20 BB Overhead Walking Lunges
10 Burpees

***
"The true test of character is not how much we know how to do, but how we behave when we don't know what to do." - John Holt

Thursday 02/21/2008

WOD
Escalating Density Training (EDT)
With a barbell, perform the following intervals:
1-16: Hang Power Cleans (3)
17-32: Jumping Squats (3)
33-48: Sumo Deadlift High Pulls (3)
49-64: Front Squats (3)
65-80: Thrusters (2)

Note: Rx'd weight for barbell is 65#. This one IS a doozy, as I can personally testify!

***
“We fail at the margins of our experience.” - Coach Greg Glassman, Founder of CrossFit

Wednesday 02/20/2008

WOD
With a single DB, perform 5 rounds of the following single-arm movements:
5 Snatches
5 Swings
5 Shoulder Presses
5 Overhead Squats

Perform all exercises with one arm before switching sides, to complete a round.

Perform 10 double unders between rounds.

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 4
39/1 x 4
41/1 x 2
35/1 x 2

2. Clean and Jerk (C&J)
35/1+1 x 3
40/1+1 x 4
45/1+1 x 4
50/1+1 x 7
45/1+1 x 1

3. Back Squat
60/2 x 2
65/2 x 2
70/2 x 2
75/2 x 2
81/1 x 1

***
"When I die, I want to go peacefully like my Grandfather did, in his sleep -- not screaming, like the passengers in his car."

Tuesday 02/19/2008

WOD
With a pair of DBs, perform 10 rounds of 5 reps each:
Squat Cleans
Push Presses
Front Squats
Thrusters

In between each round, perform 10-9-8-7-6-5-4-3-2-1 reps of double unders. That is to say, you would do 10 double unders after completing the first round, 9 after the second, and so on.

Olympic Weightlifting
WOD
1. Snatch
35/1 x 7
37/1 x 5
39/1 x 3
40/1 x 3
41/1 x 3
42/1 x 4

2. Clean and Jerk (C&J)
35/1+1 x 3
41/1+1 x 3
45/1+1 x 3
50/1+1 x 5

3. Front Squat
55/2 x 2
60/2 x 2
65/2 x 2
70/1 x 2

***
Confucius say, Man who drop watch in toilet have shitty time. (Sorry, I couldn't help it - in the midst of studying for my midterm on Chinese history!)

Monday 02/18/2008

WOD
5 rounds of 20 reps each:
Double Unders
Pushups
Situps
Jumping Squats
Back Extensions

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 3
39/1 x 3
41/1 x 5
42/1 x 1
43/1 x 1
35/1 x 10

2. Clean and Jerk (C&J)
35/1+1 x 3
40/1+1 x 3
45/1+1 x 3
50/1+1 x 3
45/1+1 x 3

3. Front Squat
55/2 x 2
60/2 x 2
65/2 x 2
70/2 x 2
75/1 x 1
76/1 x 1
77/1 x 1

***
"Moderation is a fatal thing. Nothing succeeds like excess." - Oscar Wilde

Sunday 02/17/2008

WOD
2-4-6-8-10-12-14-16-18-20 reps of Am KB Swings (16 kg)
20-18-16-14-12-10-8-6-4-2 reps of Double Unders

Note: Perform 2 KB swings, followed by 20 double unders, then 4 swings, 18 double unders, and continue along the ladder till you reach 20 swings and 2 double unders.

***
"Flaming enthusiasm, backed up by horse sense and persistence, is the quality that most frequently makes for success."- Dale Carnegie

Saturday 02/16/2008

WOD
5 rounds of 20 reps each:
Double Unders
DB Overhead Swings
Pushups

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 3
38/1 x 4
39/1 x 2
41/1 x 6

2. Clean and Jerk (C&J)
35/1+1 x 3
40/1+1 x 3
45/1+1 x 2
50/1+1 x 3
52/1+1 x 4
35/1+1 x 2

3. Front Squat
55/2 x 2
60/2 x 2
65/2 x 2
70/2 x 2
75/1 x 2
77/1 x 1

Friday 02/15/2008

WOD
21-15-9 reps of:
Burpees
Hang Power Clean
Sumo Deadlift High Pull
Front Squat

Note: Use a 95#/65# barbell for the weighted modalities.

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 3
38/1 x 3
39/1 x 3
40/1 x 3
41/1 x 2

2. Clean and Jerk (C&J)
40/1+1 x 3
46/1+1 x 3
50/1+1 x 3
52/1+1 x 3
45/1+1 x 3

3. Front Squat
55/2 x 2
60/2 x 2
65/2 x 2
70/2 x 2
74/1 x 2
75/1 x 2

Thursday 02/14/2008

WOD
40-30-20-10 reps of:
BB Jumping Squat
BB Thruster
BB Overhead Walking Lunge

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 3
38/1 x 2
39/1 x 1
40/1 x 1
41/1 x 1
42/1 x 1
35/1 x 3

2. Clean and Jerk (C&J)
40/1+1 x 3
46/1+1 x 3
50/1+1 x 3
52/1+1 x 1
53/1+1 x 1
54/1+1 x 1
55/1+1 x 1
56/1+1 x 1

3. Front Squat
55/2 x 2
60/2 x 2
65/1 x 2
70/1 x 2
72/1 x 2

Wednesday 02/13/2008

WOD
Try this full-body exercise guaranteed to give you a kick in the seat of the pants...
As many rounds as possible in 20 minutes.

Once you're done laughing, here's the real WOD:
21-15-9 reps of:
BB Overhead Squats (65#)
Pushups
Record your time when finished

Rest 3 minutes

15-12-9-6-3 reps of:
BB Overhead Squats (65#)
Pushups
Record your time when finished

Note: Try to beat your time on the second round. I'm proud to announce that we all did just that this morning!

Olympic Weightlifting
WOD
1. Snatch
35/1 x 5
37/1 x 2
38/1 x 2
39/1 x 3
40/1 x 3

2. Clean and Jerk (C&J)
45/1+1 x 5
48/1+1 x 4
50/1+1 x 6

3. Front Squat
50/2 x 2
60/2 x 2
64/2 x 2
68/1 x 2
72.5/1 x 1

Tuesday 02/12/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
BW Back Squat
Double Unders
KB American Swing

Olympic Weightlifting
WOD
1. Snatch
30/1 x 3
33/1 x 2
30/1 x 3
33/1 x 1
34/1 x 1
35/1 x 1
36/1 x 1
38/1 x 1

2. Clean and Jerk (C&J)
40/1+1 x 3
45/1+1 x 3
48/1+1 x 3
50/1+1 x 5
53/1+1 x 2

3. Front Squat
50/2 x 2
58/2 x 3
60/2 x 2
68/1 x 2
72.5/1 x 2
75.5/1 x 2

Monday 02/11/2008

WOD
5 Rounds of 5 Reps each:
Snatch-Grip Deadlift
DB Thruster
Conventional Deadlift
DB Thruster
Sumo-Style Deadlift
DB Thruster

Note: Go heavy on the thrusters! Use the snatch-grip deadlift to gauge what you should use for all the deadlifts (form, rather than weight, is paramount here). I used 35# for the thrusters and 135# for the deadlifts.

Olympic Weightlifting
WOD
1. Snatch
30/1 x 3
33/1 x 3
35/1 x 1
39/1 x 5

2. Clean and Jerk (C&J)
39/1+1 x 3
45/1+1 x 3
48/1+1 x 3
50/1+1 x 3
53/1+1 x 3
50/1+1 x 2

3. Front Squat
50/2 x 2
55/2 x 3
62.5/2 x 2
68/1 x 2
70.5/1 x 3