21-15-9
Deadlift (225#)
HSPUs
Post time and modifications to comments.
EC stretchin' it out...
Wednesday, August 30, 2006
083006
Diane
21-15-9
Deadlift (225#)
HSPUs
Post time and modifications to comments.
EC stretchin' it out...
21-15-9
Deadlift (225#)
HSPUs
Post time and modifications to comments.
EC stretchin' it out...
Tuesday, August 29, 2006
082906
For time:
1 mile run
100 pushups
1 mile run
100 situps
1 mile run
100 pullups
Post time to comments.
1 mile run
100 pushups
1 mile run
100 situps
1 mile run
100 pullups
Post time to comments.
Cill Adams of CrossFit Santa Cruz with Neal. HQ is coming to Boston on October 7th and 8th!
Monday, August 28, 2006
082806
Deadlift 3-3-3
Front Squat 3-3-3
Clean 3-3-3
Post loads to comments. Load should be approximately 85% 1RM.
Front Squat 3-3-3
Clean 3-3-3
Post loads to comments. Load should be approximately 85% 1RM.
Sunday, August 27, 2006
082606
Cindy
As Many Rounds As Possible in 20 minutes:
5 pullups
10 pushups
15 squats
Post completed rounds to comments.
As Many Rounds As Possible in 20 minutes:
5 pullups
10 pushups
15 squats
Post completed rounds to comments.
Friday, August 25, 2006
082506
For time:
400 Meter Run
50 Sit-ups
50 Reverse Hypers
400 Meter Run
50 Box Jumps
50 Pull-ups
400 Meter Run
50 Walking Lunge
50 Dive Bombers
400 Meter Run
Post time to comments.
400 Meter Run
50 Sit-ups
50 Reverse Hypers
400 Meter Run
50 Box Jumps
50 Pull-ups
400 Meter Run
50 Walking Lunge
50 Dive Bombers
400 Meter Run
Post time to comments.
Thursday, August 24, 2006
082406
For Twenty minutes complete intervals of:
30 Seconds of Hang Squat Clean and Jerk
30 Seconds of Rest
Use a 95 or 65 pound barbell for the Hang Squat Clean and Jerk.
Post total reps for all intervals to comments.
30 Seconds of Hang Squat Clean and Jerk
30 Seconds of Rest
Use a 95 or 65 pound barbell for the Hang Squat Clean and Jerk.
Post total reps for all intervals to comments.
Wednesday, August 23, 2006
082306
For Twenty minutes complete intervals of:
30 seconds of Hang squat snatch
30 seconds of Rest
Use either a 75 or 45 pound barbell for the Hang squat snatch.
Post total reps completed for all intervals.
30 seconds of Hang squat snatch
30 seconds of Rest
Use either a 75 or 45 pound barbell for the Hang squat snatch.
Post total reps completed for all intervals.
Tuesday, August 22, 2006
082206
3 rounds for time:
5 weighted pullups (30#)
10 weighted box jumps (30#)
15 Overhead walking lunges(15 each leg), (30#)
Modification:
Substitute 15 jumping pullups (w/vest) and/or step-ups if necessary.
5 weighted pullups (30#)
10 weighted box jumps (30#)
15 Overhead walking lunges(15 each leg), (30#)
Modification:
Substitute 15 jumping pullups (w/vest) and/or step-ups if necessary.
Monday, August 21, 2006
082106
Pukie's Warm-up
30-20-10
Sumo Deadlift Highpulls (75# bar)
Pushups
KB Swings (1.5 pood)
Pullups
Thrusters (40# DBs)
V-ups
Modification A:
45# bar
1 pood KB
30 # DBs
Modification B:
35# bar
12 kg (.75 pood) KB
20# DBs
Post time and loads to comments.
30-20-10
Sumo Deadlift Highpulls (75# bar)
Pushups
KB Swings (1.5 pood)
Pullups
Thrusters (40# DBs)
V-ups
Modification A:
45# bar
1 pood KB
30 # DBs
Modification B:
35# bar
12 kg (.75 pood) KB
20# DBs
Post time and loads to comments.
Saturday, August 19, 2006
081906
For time:
1 Mile Run
50 Squats
50 Situps
50 Pullups
50 KB Swings (1.5 pd)
1 Mile Run
Get going, whippersnappers!
Post time to comments.
1 Mile Run
50 Squats
50 Situps
50 Pullups
50 KB Swings (1.5 pd)
1 Mile Run
Get going, whippersnappers!
Post time to comments.
Thursday, August 17, 2006
Wednesday, August 16, 2006
Tuesday, August 15, 2006
081506
For time:
42-36-30-24-18-12-6
1-Pood Kettlebell Swing (or 35# DB)
Push Press (45# bar)
Jumping pullups
Modifications:
25# DB swing
20# DB push press
42-36-30-24-18-12-6
1-Pood Kettlebell Swing (or 35# DB)
Push Press (45# bar)
Jumping pullups
Modifications:
25# DB swing
20# DB push press
Monday, August 14, 2006
081406
Michael
3 rounds for time:
800m
50 situps
50 GHD extensions
Substitute good mornings or back extensions for GHD reps.
Post time to comments.
3 rounds for time:
800m
50 situps
50 GHD extensions
Substitute good mornings or back extensions for GHD reps.
Post time to comments.
Saturday, August 12, 2006
Friday, August 11, 2006
081106
Karen
For time:
150 Wallball Shots (20# ball)
Modification: If necessary, perform thrusters in place of wallball shots, using 15 or 20 pound dumbbells.
Post time to comments.
For time:
150 Wallball Shots (20# ball)
Modification: If necessary, perform thrusters in place of wallball shots, using 15 or 20 pound dumbbells.
Post time to comments.
Thursday, August 10, 2006
081006
Max effort:
Air Squats
Situps
Plank position/Pushup position (top)
Post reps/time to comments.
Squats must be to full depth at the bottom (below parallel) and full extension at the top.
Situps should be controlled. Sit tall at the top, head touches at the bottom.
Torso should not bow in the plank position.
Have a partner on hand to monitor form, count reps, and keep time.
Air Squats
Situps
Plank position/Pushup position (top)
Post reps/time to comments.
Squats must be to full depth at the bottom (below parallel) and full extension at the top.
Situps should be controlled. Sit tall at the top, head touches at the bottom.
Torso should not bow in the plank position.
Have a partner on hand to monitor form, count reps, and keep time.
Old School.
Wednesday, August 09, 2006
Tuesday, August 08, 2006
080806
Max effort:
1 mile run
Consecutive Pushups
Consecutive double-unders
Rest 2-3 minutes between efforts.
Post time for run and reps to comments.
Niko: He'll run in circles, just not for a mile.
1 mile run
Consecutive Pushups
Consecutive double-unders
Rest 2-3 minutes between efforts.
Post time for run and reps to comments.
Niko: He'll run in circles, just not for a mile.
Monday, August 07, 2006
080706
Max Effort:
Pullups
2000m Row
Ring Dips
Rest 2-3 minutes between efforts.
On pullups: Chin must be above the bar at the top, and shoulders must be directly below elbows at the bottom (full extension).
On dips: Shoulders to rings, elbows higher than shoulders (full depth). Full lockout at the top.
Post completed reps for pullups and dips, time for row. Have a partner monitor your form and count full-ROM reps only.
Pullups
2000m Row
Ring Dips
Rest 2-3 minutes between efforts.
On pullups: Chin must be above the bar at the top, and shoulders must be directly below elbows at the bottom (full extension).
On dips: Shoulders to rings, elbows higher than shoulders (full depth). Full lockout at the top.
Post completed reps for pullups and dips, time for row. Have a partner monitor your form and count full-ROM reps only.
Friday, August 04, 2006
080406
Tabata This
Tabata Intervals applied in turn to:
Squat
Rower
Pullups
Sit-ups
Push-ups
1 minute rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
During the one minute break the clock keeps running.
The score is the total of the scores from the five stations.
Post score to comments.
Tabata Intervals applied in turn to:
Squat
Rower
Pullups
Sit-ups
Push-ups
1 minute rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
During the one minute break the clock keeps running.
The score is the total of the scores from the five stations.
Post score to comments.
Thursday, August 03, 2006
080306
For time:
400m Sprint
25 Thrusters (65#)
25 Box Jumps (24")
400m Sprint
25 Pullups
25 V-ups
400m Sprint
25 Sumo Deadlift High-pulls (65#)
25 Pushups
400m Sprint
Post time to comments.
400m Sprint
25 Thrusters (65#)
25 Box Jumps (24")
400m Sprint
25 Pullups
25 V-ups
400m Sprint
25 Sumo Deadlift High-pulls (65#)
25 Pushups
400m Sprint
Post time to comments.
Wednesday, August 02, 2006
080206
5 rounds:
200m Row
Max push-ups
Rest approximately two minutes between rounds.
Post row pace and push-ups for each round to comments.
Erik Balsbaugh of Crossfit Boston is going on a 6000-mile bike ride to raise money for Reach Out and Read, a charity dedicated to promoting youth literacy. He leaves in two weeks. Check out his website for more info.
200m Row
Max push-ups
Rest approximately two minutes between rounds.
Post row pace and push-ups for each round to comments.
Erik Balsbaugh of Crossfit Boston is going on a 6000-mile bike ride to raise money for Reach Out and Read, a charity dedicated to promoting youth literacy. He leaves in two weeks. Check out his website for more info.
Tuesday, August 01, 2006
080106
5 rounds for time:
10 One-arm Snatch (10 left, 10 right, 40#)
15 Front Squats (75#)
Post time and modifications to comments.
10 One-arm Snatch (10 left, 10 right, 40#)
15 Front Squats (75#)
Post time and modifications to comments.
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