30 May 09
Saturday
Warm-up
Dot Drill
3 rounds
10 box jumps
10 GHD sit-ups
10 Air squats
WOD
5 Rounds for time
5 x Deadlift (275lb men/195lb women)
10 x Burpee
Recommend warming up the deadlift to the rx'd weight
Finish with 10 minutes of stretching
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May
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- 01 June 09MondayWarm-upDot Drill for time3 rounds5...
- 30 May 09SaturdayWarm-upDot Drill3 rounds10 box ju...
- 29 May 09FridayWarm-up3 rounds10 pull-ups15 push-u...
- 28 May 09ThursdayWODActive RestOptions:10 mile bik...
- NOTE AN UPDATE TO THE WOD27 May 09WednesdayWarm-up...
- 26 May 09TuesdayPower Clean3 sets of 5 reps (go fo...
- 25 May 09MondayWODFor time:10 Rounds100 meter run2...
- 22 May 09FridayWarm-up30 Double UndersBack Squat u...
- 21 May 09ThursdayWOD3 Rounds for time:20 x Knee to...
- 20 May 09WednesdayWarm-upDot Drill30 x Double Unde...
- 19 May 09TuesdayWarm-up3 x 10 L-sit pull-ups3 x 25...
- 17 May 09MondayWarm-up30 Double unders3 sets of 25...
- 15 May 09FridayWarm-upDot Drill for timeBack squat...
- 14 May 09ThursdayWOD5 Rounds25 Double Unders25 GHD...
- 13 May 09WednesdayWarm-up3 x 25 push-ups3 x 25 ab ...
- 12 May 09TuesdayWarm-upHand stand holds against th...
- 11 Monday 09MondayWarm-upDot Drill10 Vertical Jump...
- 09 May 09SaturdayWarm-upDot Drill (reference link ...
- 08 May 09FridayWarm-upPVC Pipe Olympic Lifting War...
- 07 May 09ThursdayWarm-up3 x 400 meter jogs practic...
- 06 May 09WednesdayWarm-upPVC Pipe Olympic Lifting ...
- 05 May 09TuesdayWarm-up30 Double Unders3 x 10 Burp...
- 04 May 09MondayMondayWarm-upDot Drill (reference l...
- 02 May 09SaturdayWOD5 Rounds10 x Bench Press (Body...
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4 comments:
Mike I know you make up Saturday workouts....however it's fun when instructors get to make them up. Ron ran saturday's class and I posted the WOD on eastcoast website if you want to take a look at it.
Katie
Katie, thanks for the heads up, I'll take a look at it. You guys have a great resource with Ron and would foolish not to take advantage of his sadistic side. I think the coolest thing about CF is the randomness and what's more random than thinking you are going to do one thing then at the last minute it changes to something else. My favorite way of writing WODs is to take outside input and fitting it into that WOD. So if anybody wants to focus on something in particular, don't hesitate to let me know. Have a great weekend. MP
Joe, That's good stuff, sometimes I think it would be fun to take a map and throw a dart at it and wherever it lands is where you have to workout. You would be required to use only what you find at the site. I bet you would be surprised at what you could do. I hit today's WOD in 6:09, I thought I would be able to break 5 minutes, but my DL is still rather weak.MP
Not sure if you know Mike but Ron is my husband and he always seems to experiment his workouts on me first. So his sadistic side really comes out when he sees how I react to WOD....if it should be taken down a notch or added onto.
One thing he did do and maybe you want to keep in mind is many CFitters don't cool down and just lay on floor. This is why the 400 meter run was added. He noted time before they ran.
Katie
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