Archive for January, 2010

Rest Day

Sunday, January 31st, 2010

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300 Challenge

Saturday, January 30th, 2010

300MoviePoster3

This program is completed for time.  A good time is under 20 minutes. Weight load for men is 135 lbs and 95 lbs for women on a Barbell for Deadlifts and Floor Wipers. Clean and Presses are done with 40 lb Dumbbells for men and 15 lbs for women.


25 Pull-ups

50 Deadlifts (135 lbs)

50 Push-ups

50 Box Jumps

50 Floor wipers

50 Clean & Press (40lbs, L/R)

25 Pull-ups

Bonus:

Run 1 mile

Concept:
Development of aerobic and anaerobic endurance through intense work, with no rest!! Complete the benchmark workout that made the “300” actors. Repetitions equal 300. Complete this for time, maintaining good technique. Instruction will be given prior to workout. A good time to shoot for is under 20 minutes. The BONUS can be performed after a decent rest. Complete every stage of repetitions before moving onto the next movement.

Tips:
Have plenty of water!!
Pre-stage all stations so you can work more efficiently. Clean and Presses are performed with one hand at a time with a KB or  DB.

For He’s A Jolly Good Fellow

Friday, January 29th, 2010

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Best of luck Ronny, we will miss you and your hair!

5 rounds for time of:

20 Wall Ball Shots

30 Sit-ups

40 Kettlebell Swings

10 Burpee/Box Jumps

Bonus:

Practice modified muscle-ups for 15 minutes.


Post times to comments.

Ronny’s Fairwell

Thursday, January 28th, 2010

We will be having a happy hour (01/29/10 @ 5:00 pm) at Brooks & Porters to see Ronny off and wish him good luck. All are invited.

COMPLETE THE BELOW PROGRAM OF TRUE MADNESS:

Thursday, January 28th, 2010

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3 ROUNDS OF:

15 AIR SQUATS

10 PRISON JUMP

Then:

POWER CLEANS:

3 x 95lbs

3 x 115

3 x 135

3 x 155

1 x 175

1 x 195

1 x 205

BONUS:
2 MILE RUN

CONCEPT:
Working today on power and endurance today, through intense movement. Get a good movement prep today and begin by hitting the Squat rounds, no rest. Watch the videos on Air Squats and follow the technique explained within.  Move right into your Power Cleans!  On the Power Cleans, you may require some resting in between reps.  IMPORTANT::  If you cannot manage the steady progression of added weight, scale back but keep yourself at a challenging load throughout the full 15 reps. Pay close attention to the video on the Power Clean.  We haven’t hit this exercise in a while, so take your time with form and go with some hard intensity. As a Bonus, run a mile.
TIPS:
FORM FORM FORM!!  See video links and pay attention!

SUBSTITUTES:
For today’s Power Cleans, perform Dumbbell or Cable Upright rows, starting in the ‘down’ deadlift position, back straight, good lumber curve.  If you HAVE access to a barbell, hit the Power Cleans -great exercise.

THE CRUSH ll

Wednesday, January 27th, 2010

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COMPLETE 5 ROUNDS, FOR TIME….NO REST

6 DEADLIFTS (your body-weight added to the bar)

15 JUMPING PULL UPS

1 MINUTE – AIR SQUATS

CONCEPT:
Development of dynamic power, anaerobic capacity and muscular endurance through intense, sustained work, with no rest.  Complete each round, for time.  Concept here – get faster each round!

TIPS:
DO NOT REST.
Follow video for proper form on Deadlifts.  Proper form WILL allow you to maximize weight load.  Pull as much weight as possible!!!
For Jumping Pull-Ups, your starting position should be directly under the bar -your jump is the slight assist to your Pull-Up.  This makes Air Squats more enjoyable.

SUBSTITUTES:
For Deadlifts, perform 30 body-weight squats each set.

The 5s

Tuesday, January 26th, 2010

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Run 5 Minutes

Then:

Five rounds for time of:

5 Pull-ups

5 Back squats (135lbs/M – 95lbs/F…or heavier)

5 Burpees

5 Hanging knee to elbows

5 Box Jumps

Then:
Run 5 Minutes

Bonus:
Run 5 Miles

Concept:
Today, we’re building on the development of aerobic system through dynamic, high output power moves with no resting. Complete as quickly as possible , resting only a short time before hitting the BONUS.  Try to get today’s BONUS started within 5 minutes of the program.   You’ll want to rest a bit to maximize efforts on the BONUS, but don’t allow your body to really cool down.  Keep loose and stay warm.

Tips:
DO NOT REST.  Move quickly.
On the Back Squats -these are squats performed with the barbell behind your neck -try to use the prescribed weight load.  If this load is too heavy -as always, scale back to your own ability.  However, if you can manage the prescribed loads pretty well, SCALE UP!!  Squats are HUGE builders and burners, so hit them with everything you’ve got -push through the heels, head up, chest out, drive up hard.
Do not sacrifice form for reps!!!

Substitutes:
If you have no access to a Barbell today, double-up on squats and perform 10 (even 15) Air Squats per round.
If you can perform Pull-Ups, then you’ll have no troubles getting your Hanging Knee To Elbows….all you need here is a bar!!  No complaining.

Total and Complete Agony

Monday, January 25th, 2010

CrossFit_Scaling_Vid

Four rounds time of:
20, 15, 10, 5

Runs are completed in the beginning, in between rounds and at the end.

Run 400 meters  (.25/mile)

Pull-ups

Burpees

Thrusters  –  (Barbell / BB)  – 95lbs

Push Presses  –  (BB)  –  95lbs

Box Jumps

Kettelbell swings  (50lbs)

Run 400 meters  (.25/mile)

Post times to comments.


Concept:
Development of aerobic and anaerobic capacity through sustained, intense work. After your run, move through each exercise as quickly as possible without sacrificing form and technique.  This program is a full-body blast with significant resistance on the push movements. Remember to explode through your heels when pushing upward!! You’ll complete 20 repetitions of each exercise, then 15, 10, down to the last round of 5 reps per exercise. Give maximum effort throughout the entire program. There is NO BONUS today!!

Tips:
Get a good warm-up before beginning.  Go hard on your runs. Drink water.

Maintain a rigid back as you perform the Swings and the Push movements -this is important.

Substitutes:
For Thrusters, perform Air Squats.

For Push Presses, perform DB Shoulder Presses or if you have no access to a weight pile, perform Air Shoulder Presses -this is a ‘raise the roof’ type movement.  Keep your back tight and abdominals locked in and this will burn your shoulders out with no weight at all.

For KB Swings, perform Cable [or BB] Upright Rows.

Rest Day

Sunday, January 24th, 2010

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AMRAP 30 for minutes:

Saturday, January 23rd, 2010

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5 Handstand Push-ups

10 Pistols

15 Pull-ups

20 Kettlebell swings (55lbs/m – 35lbs/f)


Bounus:

50 Broad jumps