I had my first workout some of the trainers from Crossfit WV. For my first workout with them we did.............FIGHT GONE BAD!
Fight Gone Bad:
Sumo Deadlift High Pull @ 75lb x 1:00 minute
24 in. Box Jump x 1:00 minute
Push Press @ 75lb x 1:00 minute
Wall Ball 20lb @ 10ft target x 1:00 minute
Med ball Squat clean Sub x 1:00 minute
Go through this without stopping
Take 1 minute break then hit it again
Repeat 3 rounds
Total score: 185 points
Saturday, September 20, 2008
Friday, September 19, 2008
9/18/08
I have been training some first responders in crossfit methods on Tue and Thur mornings at 0530. So I decided to train with them today. My mistake was downing a large black coffee right before the routine. At 8 minutes in Pukie The clown popped out of the bushes and I hurled right in front of my guys.
CF Warm Up
Push Ups x 10
Squats x 10
Pull Ups x 10
Extensions x 10
Sit Ups x 10
Workout:
10 minute AMRAP
95lb Clean/Push Press x 5
400 meter sprint
6 Rounds
CF Warm Up
Push Ups x 10
Squats x 10
Pull Ups x 10
Extensions x 10
Sit Ups x 10
Workout:
10 minute AMRAP
95lb Clean/Push Press x 5
400 meter sprint
6 Rounds
9/17/08
"The Chief"
I had never seen this WOD before and knew I had to give it a try. On paper this WOD didnt look to bad, in reality it kicked my ass in serious fashion.
AMRAP in 3 minutes followed by 1 minute break = 1 cycle Repeat for 5 cycles!
Power Clean @ 135lb x 3
Push Ups x 6
Squats x 9
Cycle #1 3 rds
Cycle #2 2 rds
Cycle #3 3 rds
Cycle #4 2 rds
Cycle #5 2 rds
total rds 12
Give it a try.
I had never seen this WOD before and knew I had to give it a try. On paper this WOD didnt look to bad, in reality it kicked my ass in serious fashion.
AMRAP in 3 minutes followed by 1 minute break = 1 cycle Repeat for 5 cycles!
Power Clean @ 135lb x 3
Push Ups x 6
Squats x 9
Cycle #1 3 rds
Cycle #2 2 rds
Cycle #3 3 rds
Cycle #4 2 rds
Cycle #5 2 rds
total rds 12
Give it a try.
9/16/08
"Fran" as RXed
21-15-9
Thrusters at 95lbs
Pull Ups
13:45
This is my best Fran time. I know its not a competitive score, but it is improving.
21-15-9
Thrusters at 95lbs
Pull Ups
13:45
This is my best Fran time. I know its not a competitive score, but it is improving.
Saturday, September 13, 2008
9/13/08
*18 hour fast*
Crossfit Warm Up:
Push Ups x 10
Pull ups x 5
Overhead Squats x 10
Sit Ups x 10
Back Extensions x 10
Samson stretch x 15 seconds
repeated x 2
Strength Workout: Back Squat
Warm Up 5 reps at 45lb
Warm Up 5 reps at 95lb
Work set #1 5 reps at 135lb
#2 5 reps at 140lb
#3 4 reps at 145lb
#4 3 reps at 150lb
#5 2 reps at 155lb
Heavy Met-Con Routine:
As many rounds as possible (AMRAP) in 10 minutes
-5 Ring Dips
-5 Gorilla Burpees (burpee, jump to bar, pull up= 1 rep)
-5 95lb Sumo Deadlift High Pull
4 complete rounds at 09:46 minutes
Crossfit Warm Up:
Push Ups x 10
Pull ups x 5
Overhead Squats x 10
Sit Ups x 10
Back Extensions x 10
Samson stretch x 15 seconds
repeated x 2
Strength Workout: Back Squat
Warm Up 5 reps at 45lb
Warm Up 5 reps at 95lb
Work set #1 5 reps at 135lb
#2 5 reps at 140lb
#3 4 reps at 145lb
#4 3 reps at 150lb
#5 2 reps at 155lb
Heavy Met-Con Routine:
As many rounds as possible (AMRAP) in 10 minutes
-5 Ring Dips
-5 Gorilla Burpees (burpee, jump to bar, pull up= 1 rep)
-5 95lb Sumo Deadlift High Pull
4 complete rounds at 09:46 minutes
Subscribe to:
Comments (Atom)