McKee park @ 330
"Fight Gone Burpee"
Wednesday, December 31, 2008
Tuesday, December 30, 2008
Monday, December 29, 2008
catching up...
dec 29 Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
dec 28 Micheal' 3 rds. 800m, 50 situps, 50 back extensions for time
dec 27 was AMRAP 20...95# thruster 5 reps, hang power cleans, 7 reps, SDHP, 1o reps'
dec 26 rest
dec 25 was 'angie', 100 reps of pullups, push-ups, situps, squats for time
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
dec 28 Micheal' 3 rds. 800m, 50 situps, 50 back extensions for time
dec 27 was AMRAP 20...95# thruster 5 reps, hang power cleans, 7 reps, SDHP, 1o reps'
dec 26 rest
dec 25 was 'angie', 100 reps of pullups, push-ups, situps, squats for time
Wednesday, December 24, 2008
Tuesday, December 23, 2008
Sunday, December 21, 2008
If you are in town and you want to do this with me, text me 662 312 4811
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
sub's can't do pull-ups , do jumping pull-ups, or 5 push-ups and 10 situps.
Saturday, December 20, 2008
time about 330 Loc: MSU track or where-ever you are are.
Warm-up! (your choice) me about 5 minutes jogging, some sprint drills and stretching...
The 800 is an extended sprint, meaning there is a pace being ran, its not a full sprint. You have to be smart. Run each 2nd 400 as if it were the first 400....mimic your aggressiveness on each lap. Wear a watch a learn how to read splits, 100@ 20sec, means 200@40sec, 400@1:20, think ahead and hit your splits evenly.
ok, rest as needed. what are we going for here? a max VO2 workout, some lactic acid induced hell, or just flat out fast running?
I mean we could basically go 1x800 every hour for 4 hours, right? take your 2mile(3200m for track minded) time, find the 800m average. the closer you run to that pace the shorter your rest should be. (i.e. 1:1 rest, 1:2, 1:3, going real fast 1:4)
run a hard 800m, rest until your breathing rate is back to normal, this will probably be a 4x rest. try not to fall off that pace, either way numbers 3&4 are gonna be hell if you push yourself. ah, memories of the max VO2 sessions of 8x800m...
I can't wait!
if you want to go hard, your workout may look like this 800, 10min rest, 800, 15-20min, 800, 20-30min, 800. alot of rest huh? well you'll see what i mean, especially if your running fitness isn't up to par. This workout will incorporate "lung" fitness or breathing efficiency.
Be smart , try to run your last rep at the same pace or faster than your first. You go too hard, too early, and you WILL be feeling the lactic acid induced hell, i mentioned.
GOOD LUCK!
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
here's some notes:Warm-up! (your choice) me about 5 minutes jogging, some sprint drills and stretching...
The 800 is an extended sprint, meaning there is a pace being ran, its not a full sprint. You have to be smart. Run each 2nd 400 as if it were the first 400....mimic your aggressiveness on each lap. Wear a watch a learn how to read splits, 100@ 20sec, means 200@40sec, 400@1:20, think ahead and hit your splits evenly.
ok, rest as needed. what are we going for here? a max VO2 workout, some lactic acid induced hell, or just flat out fast running?
I mean we could basically go 1x800 every hour for 4 hours, right? take your 2mile(3200m for track minded) time, find the 800m average. the closer you run to that pace the shorter your rest should be. (i.e. 1:1 rest, 1:2, 1:3, going real fast 1:4)
run a hard 800m, rest until your breathing rate is back to normal, this will probably be a 4x rest. try not to fall off that pace, either way numbers 3&4 are gonna be hell if you push yourself. ah, memories of the max VO2 sessions of 8x800m...
I can't wait!
if you want to go hard, your workout may look like this 800, 10min rest, 800, 15-20min, 800, 20-30min, 800. alot of rest huh? well you'll see what i mean, especially if your running fitness isn't up to par. This workout will incorporate "lung" fitness or breathing efficiency.
Be smart , try to run your last rep at the same pace or faster than your first. You go too hard, too early, and you WILL be feeling the lactic acid induced hell, i mentioned.
GOOD LUCK!
Friday, December 19, 2008
When do we do the long run???
We don't... we do the filthy 50
Time: 4 Loc: McKee park
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Time: 4 Loc: McKee park
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Thursday, December 18, 2008
Crossfit's Effects on Performance and Body Composition
Name: Tyler Smith
Age: 21
Height: 5' 11''
Weight: 178lbs
Body Fat %: 11.9%
PRs (as of 4/5/08)
Deadlift: 365lbs
Backsquat: 255lbs
Shoulder Press: 135
Hang clean: 165
Pullup: Body weight + 110lbs
Mile: 6:43
800m: 2:31
HSPU: 7
Pullups (consecutive): 20
PRs as of 12/18/08
Age: 22
Body weight: 167
Body fat %: 5%
Deadlift: 385lbs
Backsquat: 285lbs
Shoulder Press: 145lbs
Hang clean: 195lbs
Squat clean: 205lbs
Snatch: 135lbs
One arm snatch: 95lbs
Straight bar m-ups (consecutive): 12
Ring m-ups (consecutive): 7
Pullup: Body weight + 110lbs
Mile: 5:45
800m: 2:21
HSPU: 11
Pullups (consecutive): 37
Age: 21
Height: 5' 11''
Weight: 178lbs
Body Fat %: 11.9%
PRs (as of 4/5/08)
Deadlift: 365lbs
Backsquat: 255lbs
Shoulder Press: 135
Hang clean: 165
Pullup: Body weight + 110lbs
Mile: 6:43
800m: 2:31
HSPU: 7
Pullups (consecutive): 20
PRs as of 12/18/08
Age: 22
Body weight: 167
Body fat %: 5%
Deadlift: 385lbs
Backsquat: 285lbs
Shoulder Press: 145lbs
Hang clean: 195lbs
Squat clean: 205lbs
Snatch: 135lbs
One arm snatch: 95lbs
Straight bar m-ups (consecutive): 12
Ring m-ups (consecutive): 7
Pullup: Body weight + 110lbs
Mile: 5:45
800m: 2:21
HSPU: 11
Pullups (consecutive): 37
Ha... Rest...
Bench Press 5 x (insert favorite number here)
Handstand Pushup 5 x (insert favorite number here)
Handstand Pushup 5 x (insert favorite number here)
Wednesday, December 17, 2008
Loc: ROTC Building Time: 430 pm
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
subs: either cut back on reps or ,,, sub the movement i.e. L-pulls = push ups and situps. Hip Ext. = glute bridges.
we will probably involve the ground with this workout, so be prepared to get a little dirty and wet.
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
subs: either cut back on reps or ,,, sub the movement i.e. L-pulls = push ups and situps. Hip Ext. = glute bridges.
we will probably involve the ground with this workout, so be prepared to get a little dirty and wet.
Tuesday, December 16, 2008
Monday, December 15, 2008
Saturday, December 13, 2008
Friday, December 12, 2008
This WOD should be named.
Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
*sub as needed
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
*sub as needed
Thursday, December 11, 2008
Wednesday, December 10, 2008
REST
Again, make good usage of this day... go do handstands, work on kipping, learn how to do a pistol, hit the heavy bag for several rounds, or wrestle a friend... really, it doesn't matter what you do, as long as it in some way improves your ability in some area.
Tuesday, December 9, 2008
Annie
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
** If you can not do a double under, sub 2 rope jumps for every 1 double under. So.. 100, 80, 60, 40, 20 jump ropes and 50, 40, etc etc etc for situps.
Double-unders
Sit-ups
** If you can not do a double under, sub 2 rope jumps for every 1 double under. So.. 100, 80, 60, 40, 20 jump ropes and 50, 40, etc etc etc for situps.
Monday, December 8, 2008
Sunday, December 7, 2008
Saturday, December 6, 2008
Friday, December 5, 2008
In case you aren't good at math... that is 300 squats and 30 muscle-ups.
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Thursday, December 4, 2008
Lunges!?!?... Swings!?!?!... THE DAY AFTER FRAN!!!??!!!??!!! WTF!?!?!
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
But hey... suck it up, cause we're using a 24 Kg Kettlebell.
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
But hey... suck it up, cause we're using a 24 Kg Kettlebell.
Wednesday, December 3, 2008
Tuesday, December 2, 2008
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