WOD (Metcon programming)
8 rounds for max calories:
Row 60 seconds on, 30 seconds off
Post calories per round and total to comments
Thursday, April 29, 2010
Thursday Classes CANCELLED
Until further notice, the Thursday 1145 class will be cancelled. The coach had some work times change and can no longer make it. As soon as we have another coach, the class will be back on.
Aaron
Aaron
Wednesday, April 28, 2010
Thursday - 29APR2010
Warmup:
2 rounds CrossFit Warmup
10 reps of pullups, dips, squats, back extensions, GHD situps
Add 5 pass throughs and 5 hand stand push ups per round.
Then
Use 5 minutes to find your max box jump height.
WOD(Gymanstics, Weightlifting programming)
"Fran"!!!
21-15-9 reps for time of:
Pullups
Thrusters (95/65lb.)
I'll make sure Maria is going to be there, but I should b e able to make it if she's not. Stay tuned on the Facebook page.
Let's see what the new KeKoa CrossFit Fran record is! I think if Matt shows up, it could be pretty low...
2 rounds CrossFit Warmup
10 reps of pullups, dips, squats, back extensions, GHD situps
Add 5 pass throughs and 5 hand stand push ups per round.
Then
Use 5 minutes to find your max box jump height.
WOD(Gymanstics, Weightlifting programming)
"Fran"!!!
21-15-9 reps for time of:
Pullups
Thrusters (95/65lb.)
I'll make sure Maria is going to be there, but I should b e able to make it if she's not. Stay tuned on the Facebook page.
Let's see what the new KeKoa CrossFit Fran record is! I think if Matt shows up, it could be pretty low...
Tuesday, April 27, 2010
Wednesday - 28APR2010
Warmup
3 rounds
5 Handstand Pushups
10 squats
15 Back Extensions
WOD (Weightlifting, Gymnastics, MetCon)
10,9,8,7,6,5,4,3,2,1 reps of:
Heavy KB Swings(2/1.5 pood)
Jump Lunges
Push Press (135/95lb.)
We'll probably have to run a couple of heats at the 1145 class. I know everybody is anxious to get at the heavy end of the kettlebells....
Post time to comments.
3 rounds
5 Handstand Pushups
10 squats
15 Back Extensions
WOD (Weightlifting, Gymnastics, MetCon)
10,9,8,7,6,5,4,3,2,1 reps of:
Heavy KB Swings(2/1.5 pood)
Jump Lunges
Push Press (135/95lb.)
We'll probably have to run a couple of heats at the 1145 class. I know everybody is anxious to get at the heavy end of the kettlebells....
Post time to comments.
Monday, April 26, 2010
Tuesday - 27APR2010
Warmup:
2 Rounds CrossFit warmup
10 reps of pullups, dips, squats, back extensions, situps then 30 seconds of Sampson Stretch
then,
Front Squat
3-3-3-3-3
WOD (Weighlifting/Metcon programming):
AMRAP 20 minutes:
Row 250m
10 Overhead Squats (95/65lb.)
Post rounds to comments.
2 Rounds CrossFit warmup
10 reps of pullups, dips, squats, back extensions, situps then 30 seconds of Sampson Stretch
then,
Front Squat
3-3-3-3-3
WOD (Weighlifting/Metcon programming):
AMRAP 20 minutes:
Row 250m
10 Overhead Squats (95/65lb.)
Post rounds to comments.
Sunday, April 25, 2010
Monday - 26APR2010
Warm up:
800m jog then:
3 rounds
30 seconds plank hold
5 Pass-throughs
10 Squat Jumps
5 Skin the Cats (we may have to forgo this one at 1145 depending on how many peeps show up, or we do them on bars..)
Gymnastics programming day:
3 rounds for time:
10 Burpee Pull-ups
20 Pushups
30 Abmat situps
40 Toes to Wall squats
I feel good about this...
Aaron
800m jog then:
3 rounds
30 seconds plank hold
5 Pass-throughs
10 Squat Jumps
5 Skin the Cats (we may have to forgo this one at 1145 depending on how many peeps show up, or we do them on bars..)
Gymnastics programming day:
3 rounds for time:
10 Burpee Pull-ups
20 Pushups
30 Abmat situps
40 Toes to Wall squats
I feel good about this...
Aaron
Thursday, April 22, 2010
Friday - 23APR2010
Friday = Track Day again! Get outside in the sun. I think there are two options for the pullups: back of the bleachers, or the soccer goals? Once again, I will be in class, but will be back next week. Have fun kids!
For Points.
800m Run
50 x Pull up
800m Run
100 x Sit up
800m Run
100 x Push up
800m Run
20:00 earns you 100pts, point added or subtracted for every 6 seconds from 20:00
Post score to comments.
For Points.
800m Run
50 x Pull up
800m Run
100 x Sit up
800m Run
100 x Push up
800m Run
20:00 earns you 100pts, point added or subtracted for every 6 seconds from 20:00
Post score to comments.
Wednesday, April 21, 2010
Thursday - 22APR2010
We were going to do the 100 Inverted Burpees, but I decided to switch it up and get some main site love. Starting next week, we'll go to a more organized class structure with dictated warmups, skill or strength development, followed by a WOD and then a cooldown. May will be Strength bias, June will be skill bias and so on...
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
A word on picking your load for the Back Squat: I haven't seen this addressed, but I wouldn't go with your 3 rep max when you're rolling it into a metcon-y workout like this. Go heavy, but I would go with about 85-90% of your 3 rep max.
Post Load and Time to comments. Just for fun, lets say you subtract the weight, in total seconds from your time to get your "official" score. Ergo: 240 lb squats, total time 7:30. 240=4 minutes, so the "official" score would be 3:30. We'll try that and see how it works out. Maria will be coaching tomorrow, so it should be a fun one!
Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips
A word on picking your load for the Back Squat: I haven't seen this addressed, but I wouldn't go with your 3 rep max when you're rolling it into a metcon-y workout like this. Go heavy, but I would go with about 85-90% of your 3 rep max.
Post Load and Time to comments. Just for fun, lets say you subtract the weight, in total seconds from your time to get your "official" score. Ergo: 240 lb squats, total time 7:30. 240=4 minutes, so the "official" score would be 3:30. We'll try that and see how it works out. Maria will be coaching tomorrow, so it should be a fun one!
Tuesday, April 20, 2010
Wednesday - 21APR2010
"Danny"
AMRAP 20 minutes of:
30x Box Jump (24")
20x Push Press (115lb/75lb)
30x Pull-Ups
Scale appropriately party people, scale appropriately.
Post rounds to comments.
AMRAP 20 minutes of:
30x Box Jump (24")
20x Push Press (115lb/75lb)
30x Pull-Ups
Scale appropriately party people, scale appropriately.
Post rounds to comments.
Monday, April 19, 2010
Tuesday - 20APR2010
Helen
3 rounds of:
Gym loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups
Post time to comments.
3 rounds of:
Gym loop (400m run)
21 x kettle bell swings (53lb / 35lb)
12 x pull-ups
Post time to comments.
Sunday, April 18, 2010
Monday - 19APR2010
"DT"
Five Rounds for Time of:
12x Deadlift (155lb/95lb)
9x Hang Power Clean (155lb/95lb)
6x Push Jerk (155lb/95lb)
Post time to comments.
Five Rounds for Time of:
12x Deadlift (155lb/95lb)
9x Hang Power Clean (155lb/95lb)
6x Push Jerk (155lb/95lb)
Post time to comments.
Thursday, April 15, 2010
Friday - 16APR2010
That's right party people, we're headed to the track. Meet at the 400m track over by the skate park.
5 rounds for time of:
400m sprint
30 situps
30 back extensions
Use the bleachers for a modified GHD situp and back extension. Have fun, enjoy the outdoors and I'll see you guys on Monday.
Post time to comment.
5 rounds for time of:
400m sprint
30 situps
30 back extensions
Use the bleachers for a modified GHD situp and back extension. Have fun, enjoy the outdoors and I'll see you guys on Monday.
Post time to comment.
Wednesday, April 14, 2010
Thursday - 15APR2010
3 rounds for time of:
500m row
21 x Burpees
Gym loop(out the front, around the outside perimeter and back in to the pad)
Feel free to sub out 1 45lb. Sumo Deadlift Highpull for every 10 meters on the row. If a lot of people show up, this will probably be the prescribed workout.
Lots of good work being done today, keep it up party people and I'll see you on Monday.
Friday's workout will be at the track. I'm smelling 800ms, sit ups and back extensions.
Post time to comments.
21 x Burpees
Gym loop(out the front, around the outside perimeter and back in to the pad)
Feel free to sub out 1 45lb. Sumo Deadlift Highpull for every 10 meters on the row. If a lot of people show up, this will probably be the prescribed workout.
Lots of good work being done today, keep it up party people and I'll see you on Monday.
Friday's workout will be at the track. I'm smelling 800ms, sit ups and back extensions.
Post time to comments.
Tuesday, April 13, 2010
Wednesday - 14APR2010
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Go hard, go heavy. I'm sorry I'm missing this one.
Post Weights to Comments
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Go hard, go heavy. I'm sorry I'm missing this one.
Post Weights to Comments
Monday, April 12, 2010
Tuesday - 13APR2010
This one isn't fun, but it's neccessary to measure your ability in long, slow distances. So go out, and:
Run a 5K. Time yourself. If you aren't close to throwing up when you cross the finish line, you probably could have pushed yourself a little harder.
Make sure you keep this time written down, and the next time it comes up, I can almost promise you, you will get better.
Post time to comments...
Run a 5K. Time yourself. If you aren't close to throwing up when you cross the finish line, you probably could have pushed yourself a little harder.
Make sure you keep this time written down, and the next time it comes up, I can almost promise you, you will get better.
Post time to comments...
Sunday, April 11, 2010
Monday - 12APR2010
So I'm out of town, but Jim will be filling in at the 1145 class, and Matt said he would cover down also. I will still post the WOD the night prior, so do work.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post weights to comments.
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post weights to comments.
Thursday, April 8, 2010
Friday - 9APR2010
Team "Fight Gone Bad"!
Time for a team workout. Partner up, and you have a minute to work through each station with your partner. Only one person can do work at a time. Doing wallballs and get gassed, pass off the med ball. No excuse for pushing hard through the whole workout! Partner with someone of your general ability so you can use the same weight.
3 rounds for max reps of:
1 minute Wallballs
1 minute Sumo Deadlift Highpull
1 minute 20" Box Jumps
1 minute Push Press
1 minute Row for calories
1 minute Rest
Post score to comments
Time for a team workout. Partner up, and you have a minute to work through each station with your partner. Only one person can do work at a time. Doing wallballs and get gassed, pass off the med ball. No excuse for pushing hard through the whole workout! Partner with someone of your general ability so you can use the same weight.
3 rounds for max reps of:
1 minute Wallballs
1 minute Sumo Deadlift Highpull
1 minute 20" Box Jumps
1 minute Push Press
1 minute Row for calories
1 minute Rest
Post score to comments
Wednesday, April 7, 2010
Tuesday, April 6, 2010
Wednesday - 7APR2010
For time:
Row 500 meters
150 Double-unders
50 Burpees
This one should be fun with the one functioning rower we have at Martinez. I will try to get ahold of one of the other ones that were available. If not, we can sub a run for the row, and then tuck jumps for double unders. Regardless, we will warm up with jumping rope. Scaling the WOD will be by reps on a case by case basis, but I think everybody is capable of this.
Post time to comments
.
Row 500 meters
150 Double-unders
50 Burpees
This one should be fun with the one functioning rower we have at Martinez. I will try to get ahold of one of the other ones that were available. If not, we can sub a run for the row, and then tuck jumps for double unders. Regardless, we will warm up with jumping rope. Scaling the WOD will be by reps on a case by case basis, but I think everybody is capable of this.
Post time to comments
.
Monday, April 5, 2010
Sunday, April 4, 2010
Monday - 5APR2010
Five rounds for time of:
10 x Power Clean (135 lb / 95 lb)
20 x Kettlebell Swing (53 lb / 35 lb)
Post times to comments.
10 x Power Clean (135 lb / 95 lb)
20 x Kettlebell Swing (53 lb / 35 lb)
Post times to comments.
Thursday, April 1, 2010
Friday - 2APR2010
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
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