Archive for May, 2010

“Paul”

Monday, May 31st, 2010

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards (60 feet)

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Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Back Squat 5-5-5-5-5 reps

Sunday, May 30th, 2010

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5 rounds, 50-40-30-20-10x reps of:

Saturday, May 29th, 2010

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Pull-ups
Squat-jumps

Bonus:
Medball push-ups
5 rounds 10 x each of:
Both hands on ball
Left hand on ball, right hand on ground
Right hand on ball, left hand on ground

5 ROUNDS FOR TIME OF:

Friday, May 28th, 2010

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RUN 800 M (.5/mile)

40 PUSH UPS

30 AIR SQUATS

20 BURPEES

10 PULL UPS

BONUS:
1 MINUTE PLANKS – 1 minute each -left, right and center-line

CONCEPT:
Development of aerobic capacity and endurance through intense interval training.
Move from one station to the next, completing 5 full rounds.

The Renegade

Thursday, May 27th, 2010

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Everyone thanks you for turning 36 yesterday. Thanks Joe!

100 x Renegade Manmakers

On your way to 100 reps, do 1 x max deadlift on the minute.

Bonus:

Run 2 miles

Joey B’s f#cked-up birthday WOD

Wednesday, May 26th, 2010

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Tell us Joe, can you get-“it”-up?

Happy Birthday Joey B!

1 round, 36x reps each

Squats

Push-up

Sit-ups

Burpees

KB swings (53#/36#)

Knees to elbows

Thrusters (45#/25#)

Pull-ups

Walking lunge steps

Paralette pass-throughs

Good Mornings (45#/25#)

Double unders

Handstand push-ups

Box jumps

Step-ups

Wall ball (20#/14#)

Medicine ball cleans (20#/14#)

Push press (45#/35#)

Ring rows

Floor-wipers (45#/25#)

5 rounds for time of:

Tuesday, May 25th, 2010

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10x Ring dips
15x Pull-ups
20x Double unders

Bonus:
Row 2000 meters

“Jack Bauer”

Monday, May 24th, 2010

Compare to Monday, November 9th, 2009

24 Jack Bauer

…the following takes place between 8 am and 9am
For time:

Exercises below are performed as a circuit.

SDHP repetitions are listed first, then the swings are the second number.

SDHPs should be set with either a Kettlebell or on a barbell with [ 65lbs/M- 45lbs/F ].  Swings should be approximately [ 45lbs/M – 30lbs/F ].

SDHP – Sumo Deadlift High Pull

Kettlebell Swings

21/3, 18/6, 15/9, 12/12, 9/15, 6/18, 3/21

Bonus:

1 x max clean

Concept:
Building on aerobic and anaerobic conditioning through sustained, intense work.   This program is to be completed in a circuit as explained above. The JACK BAUER portion should be completed within 10-15 minutes.  The Bonus is not included in that time.  Before hitting today’s Bonus, get a little bit of a rest going for you.

Tips:

Go hard on intensity, but execute proper form to avoid any strain or injury to the back.  See video links on form if you’re unfamiliar with the movement.  The weight load isn’t too heavy, but form is still paramount!!  Put out.

Substitutes:
If you don’t have access to Kettlebells, use Dumbbells for your swings.  the SDHPs can be performed, if absolutely necessary, with a simple load in each hand or a broomstick to simulate a loaded bar.  Know that if you opt for the lighter option, this becomes a simple movement day for you, or a familiarization that you’re only working form and position through the SDHPs.

Max rounds

Sunday, May 23rd, 2010

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0800 Class (Connie E., Christine, Connie P., Ken, Onge)

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0900 Class (Suzanne, Gerry, Colleen, Stacey)

Perform every minute on the minute, add 10# per round until failure
2x Bench press (starting weight 155#/75#)

TABATA

Saturday, May 22nd, 2010

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What’s Tabata??
The Tabata workout is a high-intensity training methodology that produces remarkable results. A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.  In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds.  The round with the smallest number is your score.  Use this score as a baseline for later on -see your progress or lack thereof to really target weak points as you move forward.  Never settle for your last score! You will be amazed at how intense the four minutes of fun will feel.  This method taxes both the aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right.  Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest.  It helps to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rest ten seconds, and go again. Watching the clock helps with your focus and also in keeping count of the eight cycles…

COMPLETE THE FOLLOWING:
TABATA SUICIDES  (15 yds (45 feet), touch the ground at each end of your sprint)
TABATA SQUAT JUMPS (squat down, explode into a high jump, landing back in a
squat)
TABATA SUICIDES
TABATA LEG RAISES
TABATA SUICIDES
TABATA SQUAT JUMPS

BONUS:
TECHNIQUE TRAINING:
15 Min of work on Hand-stand Push Ups

CONCEPT:
Working on endurance and aerobic power through some serious Tabatas.  Get a stopwatch and go get some.  For your Squat Jumps, get as much power into your move as you can and get as much height, always landing back in a full sqautted position. For your SUICIDES, set up two orange cones / markers / whatever it takes to mark out 15 yards.  This can most likely be done in a gym or some small open space.  At the start, sprint to your marker, touch the ground and then sprint back, again touching the ground.  Use the Tabata method described above for the full 4 minutes.  During these Tabata drills, you are permitted to rest for one minute between exercises (between jumps and suicides), but no more!!!  This will take you until 29 minutes, if you allow yourself only one minute rest. We’ll finish up with some technique training – work on Hand-stand Push Ups.