For weight.
Thruster
5 x 3 x 3 x 2 x 2 x 2 x 1 x 1 x 1 x 1.
Try and increase weight on each round through the sets of 2 in an effort to reach and maintain your 1 rep max on the last four rounds.
Post loads to comments.
Wednesday 2/11/09
If you have a 20lb med ball or a 53lb kettle bell, bring them to this workout so we can have max through put. First folks in go down to Hayes and get the big blue boxes for box jumps.
As many rounds as possible in 20 minutes of:
1 x 24"Box Jump
2 x 53lb Kettle bell swing
3 x 20lb Wall ball
Increase each exercise by one rep each round.
Example, round 2 is 2 x box jump, 3 x KB swing, 4 x wall ball. Round 3 is 3 x box jump, 4 x KB swing, 5 x wall ball etc...
Post number of rounds completed to comments.
As many rounds as possible in 20 minutes of:
1 x 24"Box Jump
2 x 53lb Kettle bell swing
3 x 20lb Wall ball
Increase each exercise by one rep each round.
Example, round 2 is 2 x box jump, 3 x KB swing, 4 x wall ball. Round 3 is 3 x box jump, 4 x KB swing, 5 x wall ball etc...
Post number of rounds completed to comments.
Tuesday 2/10/09
For weight.
Clean and Jerk
1 x 1 x 1 x 1 x 1 x 1 x 1
You can use power clean or squat clean and you can use push jerk or split jerk. The bottom line is it is the same amount of work.
On a side note, I noticed a small decrease in numbers this morning. Don't fall into the trap of not coming in or else all of your work will be for nothing. You won't have the option of sleeping in once you are in the "real" Army, so don't start bad habits.
Additionally, we have also had a sharp decrease in posting. Again, do not let your ego get in the way of posting. Sometimes your workouts are strong and sometimes not but the posting serves as an online journal from which you can measure your performance. Measuring increased work capacity is one of the key elements of the CrossFit program. Bottom line, post your numbers.
Enough of my ranting.
3...2...1...Go!
Clean and Jerk
1 x 1 x 1 x 1 x 1 x 1 x 1
You can use power clean or squat clean and you can use push jerk or split jerk. The bottom line is it is the same amount of work.
On a side note, I noticed a small decrease in numbers this morning. Don't fall into the trap of not coming in or else all of your work will be for nothing. You won't have the option of sleeping in once you are in the "real" Army, so don't start bad habits.
Additionally, we have also had a sharp decrease in posting. Again, do not let your ego get in the way of posting. Sometimes your workouts are strong and sometimes not but the posting serves as an online journal from which you can measure your performance. Measuring increased work capacity is one of the key elements of the CrossFit program. Bottom line, post your numbers.
Enough of my ranting.
3...2...1...Go!
Monday 2/9/09
Tabata Frianne
8 rounds of 2o seconds of work followed by 10 seconds of rest (20:10) for a total of 4 minutes on each of the following movements.
95lb Thruster
Pull up
225lb Dead lift
Hand stand push up
Women's Rx'd weights are 65lb for Thruster and 155lb for Dead lift.
Do each set of 8 rounds on one movement then move to the next. We will start this in 4 minute waves.
Score by counting total number of repetitions.
Post rep total to comments.
8 rounds of 2o seconds of work followed by 10 seconds of rest (20:10) for a total of 4 minutes on each of the following movements.
95lb Thruster
Pull up
225lb Dead lift
Hand stand push up
Women's Rx'd weights are 65lb for Thruster and 155lb for Dead lift.
Do each set of 8 rounds on one movement then move to the next. We will start this in 4 minute waves.
Score by counting total number of repetitions.
Post rep total to comments.
Subscribe to:
Posts (Atom)