Sunday, October 31, 2010

WOD - 20101101

Rest Day

WOD - 20101031

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.
Post time to comments.

Friday, October 29, 2010

WOD - 20101030

I stole this from CrossFit Omaha...Ricky finds the best videos!


Row 10 sprints of 500m with two minute rest between efforts.

Post total time of each sprint to comments

Thursday, October 28, 2010

WOD - 20101029


Five sets of three reps of deadlift at at least 90% of your 1RM.  Drop and regrip after every rep with minimal pause betwen the three reps but plenty of rest (3-5 minutes) between the sets.

Followed by -

15 minutes of double under practice.

Post weights and most consecutive double unders to comments

WOD - 20101028

Rest Day

Wednesday, October 27, 2010

WOD - 20101027

Max Effort Front Squats

Warm up then work up to a single rep maximum effort front squat.  After you find your 1RM limit, make sure to complete at least four reps at 90% or more of that limit.

Followed by -

15 minutes of GHD.  Play around on the GHD...GHD sit ups, back extensions, hip extensions, or combinations of all exercises.  Object is to get used to and comfortable with the GHD.

Post weights and comments to comments.

Tuesday, October 26, 2010

WOD - 20101025

For Time -
50 Kettle Bell Swings (24kg/16kg)
10 Wallballs (20lb/14lb)
40 KB Swings
20 Wallballs
30 KB Swings
30 Wallballs
20 KB Swings
40 Wallballs
10 KB Swings
50 Wallballs

Post time to comments...have fun!

Sunday, October 24, 2010

WOD - 20101025

For Time -
100 Double Unders
25 Pull Ups
100 Double Unders
25 Box Jumps (24/20)
100 Double Unders
25 Push Ups
100 Double Unders
25 Sit Ups
100 Double Unders

I'm enjoying DC tonight and then conference at Langley so i'll be out of town for a while.  Try to meet up together and help each other out.  The sub for doubleunders today is 3:1 single unders or 1:1 burpees.

Post time to comments

Saturday, October 23, 2010

WOD - 20101024

Rest Day

WOD - 20101023

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.  Post time to comments.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

I am on the road for a couple of weeks so you're all on your own...i'll keep posting workouts, but if they don't get up by 10 at night, please don't hate me.  If you're ever stuck for ideas and can't wait for a WOD, i like 5 rounds of 50 doubleunders/25 burpees for time...easy peasy.

See ya soon...

Thursday, October 21, 2010

WOD - 20101022

Five Rounds - 
One minute of burpees
One minute rest

For every round you don't complete 30 burpees, you have to immediately run a lap (Hardstand Fitness Center Indoor Track).  The lap is completed DURING your one minute of rest.

See ya at the Hardstand (upstairs) at 0600 and hopefully again at 1700.  Post number of laps to comments.

Wednesday, October 20, 2010

WOD - 20101021

Box Squat

Ten sets of two box squats with 45 seconds rest in between each set...use no more than 50% of your back squat 1RM.

Followed by -

Kettlebell Swings (32kg/20kg)
L Pull Ups

I'll be at the hardstand gym at 0600 and 1700.  Post weights and times to comments

Tuesday, October 19, 2010

WOD - 20101020

Rest Day

Monday, October 18, 2010

WOD - 20101019


Warm up and take as much time as you like to go for a new 1RM for the deadlift...goal is to lift the heaviest single rep you can.  i'll be at the Hardstand at 0600, but not at 1700.

Post 1RM to comments

Sunday, October 17, 2010

WOD - 20101018

Clean and Jerk

Warm up, then with a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Followed by -

15 minutes of snatch practice.  If you are feeling strong and form is good, you can go for a new 1RM.  If you are still working on being comfortable with the movement, then use light weight or a training bar to practice the snatch.

i'll be at the Hardstand at 0600 but i can't make it at 1700.  Post rounds completed for the C&J to comments.

Saturday, October 16, 2010

WOD - 20101017

Complete Two Rounds of

AMRAP in 3 minutes of
10 Push Ups
20 Squats

Rest 1 minute then

AMRAP in 3 minutes of
10 Sit Ups
20 Double Unders

Rest 1 minute then

AMRAP in 3 minutes of
10 Burpees
60 Yard Shuttle Run

Rest 1 minute 

I'll be at the Northside at 1600 if you want help timing rounds/reps for each effort to comments.

WOD - 20101016

Rest Day

Tony, can we get stuff from the HAWC tomorrow to bring to the Northside?

Thursday, October 14, 2010

WOD - 20101015

i thought i'd post something humorous for a Friday...i call it: Fitness Equipment
Max Effort Front Squats

Find your 1RM front squat and complete at least 4 reps at 90% or more of that 1RM.

Followed by -


Squat Cleans
(135lbs, 95lbs, or 70% of your 1RM)

I'll be at the Hardstand at 0600 and weights and times to comments.

WOD - 20101014

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lbs/35lbs
50 Supermans
50 Wall ball shots, 20lb/14lb ball
50 Burpees
50 Double unders

We should be able to do the push presses in the hallway outside the gym.  Sorry for the late post...i'll be at the Hardstand gym at 0600, but not at 1700.  At 1700 i'll be at the track playing football against the OG Staff...mmm, sounds like fun :-)

Post time to comments.

Tuesday, October 12, 2010

WOD - 20101013

Snatch Balance

Followed by -

AMRAP in 6 minutes of
10 Handstand Push Ups
20 Wall Balls (20/14)

I will be at the Hardstand Gym at 0600 (HAWC) and 1700 to help those that want it.  Post weights of best seven lifts and rounds/reps to comments.  Hope to see you all there, it's been too long away!

Monday, October 11, 2010

WOD - 20101012

Rest Day

Sunday, October 10, 2010

WOD - 20101011

Jumping Barbell Squats

Perform 10 jumping barbell squats every minute for 10 minutes.  Use an empty bar (45/35/body bar).  You only have to jump an inch or two, the key is to move quickly.

Followed by -

Tabata Sit Ups

Three rounds of tabata sit ups rest as needed between efforts.  That means complete eight sets of 20 seconds on and 10 seconds off; rest as needed; repeat two more times.

Post bar weight and total tabata reps for each round to comments.  I will be at the Northside Gym from 10-11 if you want help.

Saturday, October 9, 2010

WOD - 20101010

Run 5km

Post time to comments

Friday, October 8, 2010

WOD - 20101009

Max Effort Bench Press

Warm up then increase resistance using sets of three reps until failure, then using single reps til failure, then complete at least four single reps at over 90% of your 1RM.

Followed by -

Double Unders
Push Ups

Post weights and times to comments...i'll try to be at the Northside at 10, but no promises.

Thursday, October 7, 2010

WOD - 20101008

Rest Day

Wednesday, October 6, 2010

WOD - 20101007


Perform three reps or any kind of jerk (push, split, behind the back) at no more than 60% of your 1RM for eight sets with 45 seconds rest between sets

Followed by -

Six rounds for time - 
10 Pull Ups
15 Push Ups 

Post weights and time to comments.

Tuesday, October 5, 2010

WOD - 20101006

ME Front Squat

Maximum effort front squat using clean grip...warm up and then complete sets of three until failure increasing weight with each set...when you cannot complete three reps, switch to single reps and increase weight until failure.  Once you've found your 1RM for the day, perform at least 4 sets of 1 rep of at least 90% of that 1RM.

Followed by

AMRAP in 11 Minutes

10 Kettlebell Swings (24kg, 16kg)
20 Wallballs (20lb, 14lb)

I may not make it to class for the next week or so so you're on your own.  I'll post workouts and those of you with an L1 can post where and when you'll meet people to help or you can all just work out on your own.

Have fun and post weights then rounds/reps to comments.

Monday, October 4, 2010

WOD - 20101005

AMRAP in 20 minutes of
5 Pull Ups
10 Burpees
20 Double Unders

i'll be at the Hardstand at 0600 and 1700...of course this one is gonna suck, but you'll be glad you didn't cherry pick :-)

Post rounds/reps to comments

Sunday, October 3, 2010

WOD - 20101004

Rest Day

Saturday, October 2, 2010

WOD - 20101003

Why is the Food Pyramid produced by the Dept of Agriculture and not the Dept of Health?

Five Rounds til Failure:

Body Weight Dead Lifts
Handstand Push Ups

Rest as needed between all sets. Objective is to deadlift your bodyweight as many times as possible, rest, then do as many handstand push ups as possible, rest, repeat...

i'll be at the Northside gym at 1600. Compare to 20100511. Post weights and total reps to comments

Friday, October 1, 2010

WOD - 20101002

Run 800m

Complete four 800m sprints resting as needed between efforts.

I'll be at the track on Mildenhall at times to comments.