WOD
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters
Sunday, November 27, 2011
Thursday, November 24, 2011
24 Nov 2011
WOD
Clean and Jerk x 5 reps
Burpee x 10
Starting weight for clean and jerk 95 lbs increase by 10 per round end at 185
Clean and Jerk x 5 reps
Burpee x 10
Starting weight for clean and jerk 95 lbs increase by 10 per round end at 185
Wednesday, November 23, 2011
Monday, November 21, 2011
21 Nov 2011
Yesterdays WOD
15,12,9
Thruster 135 lbs
Pullups with 35 lbs
Time13:25
Today's WOD
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
15,12,9
Thruster 135 lbs
Pullups with 35 lbs
Time13:25
Today's WOD
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Saturday, November 19, 2011
19 November WOD
Warmup
21,15,9
Double under
Pullups
Strength
Press
95, 105, 115 x 5
For time three rounds
800 meter run
50 KB swings (1.5 pood swing to chest height)
50 Situps
21,15,9
Double under
Pullups
Strength
Press
95, 105, 115 x 5
For time three rounds
800 meter run
50 KB swings (1.5 pood swing to chest height)
50 Situps
Friday, November 18, 2011
18 Nov WOD
Snatch Balance practice
Deadlift
245, 275, 308 x 5
Intervals
6 x 400 meter run 10mph pace with 1:30 rest between runs
Deadlift
245, 275, 308 x 5
Intervals
6 x 400 meter run 10mph pace with 1:30 rest between runs
Tuesday, November 15, 2011
Sunday, November 13, 2011
Saturday, November 12, 2011
Friday, November 11, 2011
Tuesday, November 8, 2011
Sunday, November 6, 2011
07 Nov 2011
Strength work
Bench Press
3 sets of 5 reps (last set AMAP)
Warm-up
Double unders
Buergner Warm-up
30 pullups
50 push ups
3 sets of 15 GHD situps
WOD
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Strength work
Bench Press
3 sets of 5 reps (last set AMAP)
Warm-up
Double unders
Buergner Warm-up
30 pullups
50 push ups
3 sets of 15 GHD situps
WOD
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Saturday, November 5, 2011
Thursday, November 3, 2011
Wednesday, November 2, 2011
Monday, October 31, 2011
Sunday, October 30, 2011
Thursday, October 27, 2011
27 Oct 2011
Warm-up
3 rounds
400 meter run
L-Sit pullups
push ups
sit ups
back ext
WOD
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Warm-up
3 rounds
400 meter run
L-Sit pullups
push ups
sit ups
back ext
WOD
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Tuesday, October 25, 2011
26 Oct 2011
Warm-up
5 100 meter shuttles (10m per leg) 30 seconds rest in between
3 rounds
15 Double unders
15 Burpee
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.
Warm-up
5 100 meter shuttles (10m per leg) 30 seconds rest in between
3 rounds
15 Double unders
15 Burpee
Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.
Monday, October 24, 2011
Sunday, October 23, 2011
Friday, October 21, 2011
Thursday, October 20, 2011
Wednesday, October 19, 2011
19 Oct 2011
Warm-up
7 x 400 meter run with 90 second break between intervals
3 Rounds
Overhead squat 135 x 10
Double unders 50
“Tiger, one day you will come to a fork in the road,” he said. “And you’re going to have to make a decision about which direction you want to go.” He raised his hand and pointed. “If you go that way you can be somebody. You will have to make compromises and you will have to turn your back on your friends. But you will be a member of the club and you will get promoted and you will get good assignments.” Then Boyd raised his other hand and pointed another direction. “Or you can go that way and you can do something – something for your country and for your Air Force and for yourself. If you decide you want to do something, you may not get promoted and you may not get the good assignments and you certainly will not be a favorite of your superiors. But you won’t have to compromise yourself. You will be true to your friends and to yourself. And your work might make a difference.” He paused and stared into the officer’s eyes and heart. “To be somebody or to do something. In life there is often a roll call. That’s when you will have to make a decision. To be or to do. Which way will you go? by John Boyd
Warm-up
7 x 400 meter run with 90 second break between intervals
3 Rounds
Overhead squat 135 x 10
Double unders 50
“Tiger, one day you will come to a fork in the road,” he said. “And you’re going to have to make a decision about which direction you want to go.” He raised his hand and pointed. “If you go that way you can be somebody. You will have to make compromises and you will have to turn your back on your friends. But you will be a member of the club and you will get promoted and you will get good assignments.” Then Boyd raised his other hand and pointed another direction. “Or you can go that way and you can do something – something for your country and for your Air Force and for yourself. If you decide you want to do something, you may not get promoted and you may not get the good assignments and you certainly will not be a favorite of your superiors. But you won’t have to compromise yourself. You will be true to your friends and to yourself. And your work might make a difference.” He paused and stared into the officer’s eyes and heart. “To be somebody or to do something. In life there is often a roll call. That’s when you will have to make a decision. To be or to do. Which way will you go? by John Boyd
Tuesday, October 18, 2011
Sunday, October 16, 2011
17 Oct 2011
Rest day thank goodness, my hands are trashed from yesterday's 400 pullups. Since it's a rest day, seems like a good day to think about death.
The following is an excerpt from Pierre Hadot, The Present Alone is Our Happiness; Conversations with Jeannie Carlier and Arnold I. Davidson, translated by Marc Djaballah, Stanford, CA: Stanford UP, 2009, 162-6.
—
Jeannie Carlier: Among the inner attitudes and the spiritual exercises of ancient philosophy, which ones do you prefer, and perhaps practice?
Rest day thank goodness, my hands are trashed from yesterday's 400 pullups. Since it's a rest day, seems like a good day to think about death.
The following is an excerpt from Pierre Hadot, The Present Alone is Our Happiness; Conversations with Jeannie Carlier and Arnold I. Davidson, translated by Marc Djaballah, Stanford, CA: Stanford UP, 2009, 162-6.
—
Jeannie Carlier: Among the inner attitudes and the spiritual exercises of ancient philosophy, which ones do you prefer, and perhaps practice?
I would say that the theme that struck me the most is the meditation on death, because of my reading at the time of my youth, and thereafter because of my various surgeries (I have been anesthetized ten times or so). Not that I am obsessed by the thought of death. I have always been amazed, however, that the thought of death helps one to live better, to live as though one were living one’s last day, one’s last hour. An attitude such as this one requires a total conversion of attention. To no longer project oneself into the future, but to consider one’s action in itself and for itself, to no longer consider the world to be the simple frame of our action, but to look at it in itself and for itself–this attitude has both an existential and an ethical value. It allows one to become aware of the infinite value of the present moment, of the infinite value of today’s moments, as well as the infinite value of tomorrow’s moments, welcomed with gratitude as an unexpected chance. But it also allows one to become conscious of the seriousness of every moment of life, to do what one does habitually, not by habit but as though one were doing it for the first time, by discovering everything this action implies for it to be well done. Somewhere in Peguy there is a passage where he describes something Saint Aloysius Gonzaga (who was often cited to us for that matter, and he surprised me a great deal) said as a child. When asked what he would do if he were told that he was going to die in an hour, he answered, I would continue to play ball. Thus he recognized that one can give, as it were, absolute value to every instant of life, as banal and humble as it may be. What matters is not what one does but how one does it. The thought of death was thus leading me to the exercise of concentration on the present recommended by both the Epicureans and the Stoics.
J.C.: But how can this concentration on the present be reconciled with the imperatives of action, which always require a finality and thus an orientation toward the future?Indeed, it should be specified that this concentration on the present implies a double liberation: from the weight of the past and the fear of the future. This does not mean that life becomes in a sense instantaneous, without the present being related to what has been and what will be. But more precisely, this concentration on the present is a concentration on what we can really do; we can no longer change the past, nor can we act on what is not yet. The present is the only moment in which we can act. Consequently, concentration on the present is a requirement of action. The present here is not a mathematical and infinitesimal moment; it is, for example, the duration in which the action is exercised, the duration of the sentence one utters, of the movement that one exercises, or of the melody one hears.
J.C.: You like to cite the verses from Goethe’s Faust II, to which you have devoted an article: “So the spirit looks neither forward nor backward. The present alone is our happiness.” How can one say that the present alone is our happiness?…Happiness is in the present moment, for the simple reason that we live only in the present, on the one hand, and on the other, that the past and the future are always the source of suffering. The past chagrins us, either simply because it is past and escapes us, or because it gives the impression of imperfection; the future worries us because it is uncertain and unknown. But every present moment offers us the possibility of happiness….
J.C.: What do you mean by this wealth of the present instant or moment?This wealth is the one we give it, thanks to a transformation of our relationship to time. Ordinarily our life is always incomplete, in the strongest sense of the term, because we project all our hopes, all our aspirations, all our attention into the future, telling ourselves that we will be happy when we will have attained this or that goal. We are scared as long as the goal is not attained, but if we attain it, already it no longer interests us and we continue to run after something else. We do not live, we hope to live, we are waiting to live. Stoics and Epicureans invite us, then, to effect a total conversion of our relation to time, to live in the only moment we live in, that is, the present; to live not in the future but, on the contrary, as though there were no future, as though we only had this day, only this moment, to live; to live it then as well as possible, as though–as we were saying earlier--it were the last day, the last moment of our life, in our relationship to ourselves and to those around us. It is not a question here of a false tragedy, which would be ridiculous, but of a way to discover everything that can be possessed in the instant. First of all, we can realize an action well done, done for itself, with attention and consciousness. We can tell ourselves, I apply myself at concentrating on my action of this moment; I do it as well as possible. We can also tell ourselves, I am here, alive, and this is enough.
16 Oct 2011
I somehow managed to stick my whole head up ass my today and misread the cross fit main site workout. The main site had the following
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
I did the same workout except I did pull ups after every run, that's right I did 20 rounds of 200 meter run and 20 pull ups (400 total pull ups). Don't worry I'm getting my Darwin award speech ready now. Total time for turning my hands into hamburger:57:50.
I somehow managed to stick my whole head up ass my today and misread the cross fit main site workout. The main site had the following
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
I did the same workout except I did pull ups after every run, that's right I did 20 rounds of 200 meter run and 20 pull ups (400 total pull ups). Don't worry I'm getting my Darwin award speech ready now. Total time for turning my hands into hamburger:57:50.
Saturday, October 15, 2011
Thursday, October 13, 2011
14 Oct 2011
Deadliest
7 sets of 1 rep (go as heavy as possible)
7 x 100 meter sprints
Warm up
Pull up
Pushup
Air squat
Double unders
"Everything depends on opinion--Ambition, luxury, greed, all are based on opinion. It is according to opinion that we suffer. A man is as wretched as he has convinced himself that he is." Seneca letter XVIII
Deadliest
7 sets of 1 rep (go as heavy as possible)
7 x 100 meter sprints
Warm up
Pull up
Pushup
Air squat
Double unders
"Everything depends on opinion--Ambition, luxury, greed, all are based on opinion. It is according to opinion that we suffer. A man is as wretched as he has convinced himself that he is." Seneca letter XVIII
Wednesday, October 12, 2011
Monday, October 10, 2011
Tuesday, May 31, 2011
Thursday, May 26, 2011
Wednesday, May 25, 2011
Monday, May 23, 2011
Friday, May 20, 2011
Wednesday, May 18, 2011
Monday, May 16, 2011
Saturday, May 14, 2011
Friday, May 13, 2011
Tuesday, May 10, 2011
Monday, May 9, 2011
Friday, May 6, 2011
07 May
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Thursday, May 5, 2011
Tuesday, May 3, 2011
Monday, May 2, 2011
Friday, April 29, 2011
Thursday, April 28, 2011
Thursday, March 31, 2011
26 Mar 5K
27-Mar Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters PC
28-Mar Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
BS
29-Mar Press Interval 6 x 400 meters rest time to complete run
30-Mar 40 min run
31-Mar Five rounds for time of:
95 pound Thrusters, 20 reps
Handstand wall walks 5 reps
DL
1-Apr BP Hill Interval 8 rounds 20 seconds work 10 seconds rest 5K pace 12% grade
2-Apr
Four rounds for time of:
7 Muscle-ups
70lb KB swinng 15 reps
Walking Lunge, 30 steps
3-Apr 5K
4-Apr Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
PC
5-Apr
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
135 pound Thruster, 5 reps
BS Interval 6 x 400 meters 4 x 200 meter rest time to complete run
6-Apr
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Press
7-Apr 50 min run
8-Apr
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile Mix and match back extensions and sit-ups as needed.
DL
9-Apr
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
BP Hill Interval 10 rounds 30 seconds work 30 sec rest 5K pace 12 % grade
10-Apr Behind the neck Jerk 1-1-1-1-1-1-1
11-Apr 5 K
12-Apr
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
PC
13-Apr BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest time to complete run
14-Apr
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Press
15-Apr 55 min run
16-Apr
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
DL
17-Apr BP Hill Interval 2 x 1 mile run 7% grade rest 3 min between intervals
18-Apr
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
19-Apr 5 k
20-Apr
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
PC
21-Apr 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest 1/2 the time to complete run
22-Apr
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Press
23-Apr 5 mile run
24-Apr For time: 1000 meter row, 50 thrusters (45lbs), 30 pullups DL
25-Apr Push ups 75, 50, 35, 25, 15 after each hill BP
Hill Interval 1 mile run, 800 meter run, 400 meter run, 200 meter run, 100 meter run 7% grade rest half the time it takes to complete the run portion
26-Apr 5 rounds 15 wall ball shots 15 KB swings (70lb)
27-Apr 5 K
28-Apr
29-Apr
30-Apr
5,3,1 template
Base all percentages off of 90 percent of your 1 max
Warmup is 40, 50, and 60 percent of max x 5 reps
Week 1
65 percent x 5 reps
75 percent x 5 reps
85 percent x 5 reps (as many reps as possible)
Week 2
70 percent x 3 reps
80 percent x 3 reps
90 percent x 3 reps (as many reps as possible)
Week 3
75 percent x 5 reps
85 percent x 3 reps
95 percent x 1 rep (as many reps as possible)
After each cycle increase the weight by 5 pounds
BS=back squat, pc=power clean,dl=dead lift,bp=bench press
27-Mar Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters PC
28-Mar Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups
BS
29-Mar Press Interval 6 x 400 meters rest time to complete run
30-Mar 40 min run
31-Mar Five rounds for time of:
95 pound Thrusters, 20 reps
Handstand wall walks 5 reps
DL
1-Apr BP Hill Interval 8 rounds 20 seconds work 10 seconds rest 5K pace 12% grade
2-Apr
Four rounds for time of:
7 Muscle-ups
70lb KB swinng 15 reps
Walking Lunge, 30 steps
3-Apr 5K
4-Apr Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
PC
5-Apr
Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
135 pound Thruster, 5 reps
BS Interval 6 x 400 meters 4 x 200 meter rest time to complete run
6-Apr
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Press
7-Apr 50 min run
8-Apr
For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile Mix and match back extensions and sit-ups as needed.
DL
9-Apr
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
BP Hill Interval 10 rounds 30 seconds work 30 sec rest 5K pace 12 % grade
10-Apr Behind the neck Jerk 1-1-1-1-1-1-1
11-Apr 5 K
12-Apr
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
PC
13-Apr BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest time to complete run
14-Apr
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Press
15-Apr 55 min run
16-Apr
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
DL
17-Apr BP Hill Interval 2 x 1 mile run 7% grade rest 3 min between intervals
18-Apr
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
19-Apr 5 k
20-Apr
Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball
PC
21-Apr 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
BS
Interval 2 x 800 meter run 4 x 400 meter run 6 x 200 meter run rest 1/2 the time to complete run
22-Apr
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
Press
23-Apr 5 mile run
24-Apr For time: 1000 meter row, 50 thrusters (45lbs), 30 pullups DL
25-Apr Push ups 75, 50, 35, 25, 15 after each hill BP
Hill Interval 1 mile run, 800 meter run, 400 meter run, 200 meter run, 100 meter run 7% grade rest half the time it takes to complete the run portion
26-Apr 5 rounds 15 wall ball shots 15 KB swings (70lb)
27-Apr 5 K
28-Apr
29-Apr
30-Apr
5,3,1 template
Base all percentages off of 90 percent of your 1 max
Warmup is 40, 50, and 60 percent of max x 5 reps
Week 1
65 percent x 5 reps
75 percent x 5 reps
85 percent x 5 reps (as many reps as possible)
Week 2
70 percent x 3 reps
80 percent x 3 reps
90 percent x 3 reps (as many reps as possible)
Week 3
75 percent x 5 reps
85 percent x 3 reps
95 percent x 1 rep (as many reps as possible)
After each cycle increase the weight by 5 pounds
BS=back squat, pc=power clean,dl=dead lift,bp=bench press
Wednesday, March 23, 2011
Sunday, March 20, 2011
Saturday, March 19, 2011
Thursday, March 17, 2011
Wednesday, March 16, 2011
Tuesday, March 15, 2011
Sunday, March 13, 2011
Saturday, March 12, 2011
Friday, March 11, 2011
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Sunday, March 6, 2011
Saturday, March 5, 2011
Monday, February 28, 2011
29 Feb 2011
8 min as many rounds as possible
5 OHS with two 1 pood kb
10 pullups
Completed 7 rounds
rest
5 x 800 meter run 90 seconds between runs
01 March 2011
Front squat 7,5,5
Power Clean 5,5,3.3
Over head Press 3,3,1,1,1
rest 5 min
Tabata tuck jumps (jump and tuck knees to the chest)
8 rounds 20 sec work 10 rest
8 min as many rounds as possible
5 OHS with two 1 pood kb
10 pullups
Completed 7 rounds
rest
5 x 800 meter run 90 seconds between runs
01 March 2011
Front squat 7,5,5
Power Clean 5,5,3.3
Over head Press 3,3,1,1,1
rest 5 min
Tabata tuck jumps (jump and tuck knees to the chest)
8 rounds 20 sec work 10 rest
Saturday, February 26, 2011
Friday, February 25, 2011
25 Feb 2011
Dead lift
10,8,5,3,3,3
225,245,275,295,305,315
Rest two minutes between sets
Rest five min
Three rounds
1 min hollow rocks
30 seconds rest
1 min L-sits
30 second rest
26 Feb 2011
3 rounds
15 thrusters 105 lbs
20 knee to elbow
25 20 inch box jump
11:44
3 rounds
Run
11mph
20 sec run 1 min rest,20 sec run 50 sec rest,20 sec run 40 sec rest,20 sec run 30 sec rest,20 sec run 20 sec rest,20 sec run 10 sec rest
Dead lift
10,8,5,3,3,3
225,245,275,295,305,315
Rest two minutes between sets
Rest five min
Three rounds
1 min hollow rocks
30 seconds rest
1 min L-sits
30 second rest
26 Feb 2011
3 rounds
15 thrusters 105 lbs
20 knee to elbow
25 20 inch box jump
11:44
3 rounds
Run
11mph
20 sec run 1 min rest,20 sec run 50 sec rest,20 sec run 40 sec rest,20 sec run 30 sec rest,20 sec run 20 sec rest,20 sec run 10 sec rest
Wednesday, February 23, 2011
Tuesday, February 22, 2011
Monday, February 21, 2011
Sunday, February 20, 2011
Saturday, February 19, 2011
19 Feb 2011
Good mornings 5x 5reps (95lbs)
Rest five min
3 rounds
Bear complex (115lbs)(power clean, push press,back squat,push press x 7)
21 pull ups
Completed in 13:15
Rest 4 plus hours
Run 30 seconds rest 60 seconds x 10 rounds
Use treadmill @ 12 degree elevation @ 30 seconds slower than your 5k pace
WODs from CF Endurance
Good mornings 5x 5reps (95lbs)
Rest five min
3 rounds
Bear complex (115lbs)(power clean, push press,back squat,push press x 7)
21 pull ups
Completed in 13:15
Rest 4 plus hours
Run 30 seconds rest 60 seconds x 10 rounds
Use treadmill @ 12 degree elevation @ 30 seconds slower than your 5k pace
WODs from CF Endurance
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