Run 400m
25 Burpees
Post times to comments.
20090914
Monday 0900914
'Annie'
For time:
50-40-30-20-10 rep rounds of:
Double Unders
Sit-ups
Post times to comments.
For time:
50-40-30-20-10 rep rounds of:
Double Unders
Sit-ups
Post times to comments.
20090910
Friday 090911
'Murph'
For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
Partition the pull-ups, push-ups and squats as needed.
Post time to comments.
Sorry for slacking off this week! I've been busy getting back into the swing of things with teaching, and all.
20090901
Wednesday 090902
3 rounds for time of:
100' Walking Lunges
50 Squats
25 Back Extentions/Supermans
Post times to comments.
20090831
Tuesday 090901
Happy September...ugh...
For time:
Run 1 mile
21 Burpees
21 Pull-ups
Run 800m
15 Burpees
15 Pull-ups
Run 400m
9 Burpees
9 Pull-ups
Post times to comments.
20090827
Friday 090828
Tabata Something Else
8 intervals Pull-ups
8 intervals Push-ups
8 intervals Sit-ups
8 intervals Sqauts
8 intervals Pull-ups
8 intervals Push-ups
8 intervals Sit-ups
8 intervals Sqauts
What is a Tabata?:
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Post Tabata score and total reps here.
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Post Tabata score and total reps here.
20090824
Tuesday 090825
For time:
Bear Crawl 100m
Run 100m
Beck's Burpees 100m
Run 100m
Bear Crawl 100m
Post time to comments.
20090823
Monday 090824
As many rounds as possible in 20 minutes of:
5 pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
20090820
Friday 090821
For time:
100' Walking Lunges
21 Pull-ups
21 Sit-ups
100' Walking Lunges
18 Pull-ups
18 Sit-ups
100' Walking Lunges
15 Pull-ups
15 Sit-ups
100' Walking Lunges
12 Pull-ups
12 Sit-ups
100' Walking Lunges
9 Pull-ups
9 Sit-ups
100' Walking Lunges
6 Pull-ups
6 Sit-ups
Post times to comments.
20090819
Thursday 090820
As many rounds as possible in 15 minutes of:
10 Supine Pull-ups
10 Chest-to-Deck Push-ups
Post rounds completed to comments.
Supine Pull-ups: http://www.youtube.com/watch?v=LyKPdBDOuHM
Chest-to-Deck Push-ups = Full-extension (i.e. arms locked out) at top, chest on the ground at the bottom.
20090818
Wednesday 090819
10 rounds for time of:
50m Sprint
5 Burpees
50m Sprint
25 Double-Unders
Post times to comments.
Get working on those double-unders! :D
20090817
Monday 090817
Sorry for the late post!
With a continuously running clock do 2 minutes of Double Unders, 2 minutes of Sit-ups, 90 seconds of Double Unders, 90 Seconds of Sit-ups, 1 minute of Double Unders, 1 minute of Sit-ups, 30 seconds of Double Unders, 30 seconds of Sit-ups.
Post rep totals for both Double Unders and Sit-ups to comments.
With a continuously running clock do 2 minutes of Double Unders, 2 minutes of Sit-ups, 90 seconds of Double Unders, 90 Seconds of Sit-ups, 1 minute of Double Unders, 1 minute of Sit-ups, 30 seconds of Double Unders, 30 seconds of Sit-ups.
Post rep totals for both Double Unders and Sit-ups to comments.
20090812
Thursday 091013
Sorry for not posting yesterday's workout. I didn't have access to a computer yesterday :S
Thursday's WOD:
For time:
21 Burpees
Run 200m
Bear Walk 200m
21 Burpees
Bear Walk 200m
Run 200m
21 Burpees
Post times to comments.
Thursday's WOD:
For time:
21 Burpees
Run 200m
Bear Walk 200m
21 Burpees
Bear Walk 200m
Run 200m
21 Burpees
Post times to comments.
20090810
20090806
20090805
20090804
20090803
Tuesday 090804
'Tabata Something Else'
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
Post total rep count and lowest scores for each exercise to comments.
20090730
20090729
Thursday 090730
100 Burpees for time.
Post time to comments.
And yes, I know I'm a cruel, cruel person for posting the 10k run yesterday. haha
20090728
Wednesday 090729
Run 10km for time.
Post times to comments.
Yes, seriously. Put on the shoes and get running! www.mapmyrun.com is a great tool for calculating distances for routes.
20090727
20090726
Monday 090727
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments
20090723
Friday 090724
Sorry for the lack of posts this week. I've just my computer up and running again now, so everything should be good! I'll get back onto the regular M-F postings next week.
Run 400m
Max rep pull-ups
Post rounds completed and reps for each round of pull-ups to ocmments.
20090720
Tuesday 090721
For time:
20 Burpees
Run 200m
20 Squats
Run 200m
Run 200m backward
Run 200m
20 Walking Lunges each leg
Run 200m
20 Burpees
Post times to comments.
20 Burpees
Run 200m
20 Squats
Run 200m
Run 200m backward
Run 200m
20 Walking Lunges each leg
Run 200m
20 Burpees
Post times to comments.
Monday 090720
Run 5km for time.
Post times to comments.
'Dedication'
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.
While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.
When he finally stood up, he didn’t say a word.
CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.
The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.
What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.
Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.
We want the reward (speed) without the sacrifice (pain).
This is not conscious cowardice. It’s pure out-and-out rationalism. Atsomepoint, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.
No sane human being would enjoy such a feeling.
Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.
Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.
Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.
After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.
Post times to comments.
'Dedication'
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there’s a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes.
While you were walking around, telling your friends how hardcore your workout was, Guy Number Two was still collapsed, the prospect of driving home as daunting as climbing K2 during a snowstorm.
When he finally stood up, he didn’t say a word.
CrossFit is a decidedly masochistic pursuit. To be any good at it, you have to enjoy the pain. You have to push back the threshold day after day, until last year’s traumas feel like an hour-long rubdown at the Canyon Ranch. One day, you find a threshold that takes the whole thing just a little too far, and you get scared to go back.
The men and women that decimate your times are not superhuman. They’re not particularly genetically gifted. Hell, most of the top CrossFitters in the world would get absolutely pummeled in your standard game of rugby, buried by larger athletes begat by larger parents.
What differentiates these individuals is not a gift, but an unreasonable desire to push self-imposed suck beyond its logical limits. What comes out the other side becomes legendary.
Like any human pursuit, we seek ways around the hard part. Limited range of motion and new techniques. Dropping the deadlift from the top, bouncing it off the floor. Squatting above parallel and not standing up all the way. Chicken-necking above the chin-up bar, and reviewing the tape to see if we made it.
We want the reward (speed) without the sacrifice (pain).
This is not conscious cowardice. It’s pure out-and-out rationalism. Atsomepoint, the next threshold is the one that takes it too far, leaving us in an exercise-induced hallucination that lasts a few moments too long. Our hearts bounce around our insides for one beat too many, and our lungs beg to explode for an unwanted extra second. Every exhalation coincides with a constriction of vision, and the cold taste of copper.
No sane human being would enjoy such a feeling.
Still, the glory beckons. Surely, with enough training and the right supplements, there’s a way around the Hard Part. Enough sleep and enough vitamin B will get you the sub-whatever time without the attendant pain. There’s no need to redline your heart rate or pop capillaries. No need to ache so badly at night that you can’t sleep. Surely, there are ways around this.
Fortunately, the steroids are a no-go, and the exercises are done correctly or not at all. The only way to legend is through ever-mounting piles of pain. The meadow has to tilt at 45-degrees, and he rubdown at the Ranch must be done with Brillo Pads. If you can talk, you’re not trying hard enough. If your nerves aren’t frayed and ready to rebel, you’ll never get there.
Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.
After all, the world is a lot brighter when your pupils are the size of dimes, and massaging your sternum with your heart starts to feel good after a while. The plasma finds its way out of your lungs, and eventually you’ll be able to drive.
Sometimes, lying on the floor is its own reward.
- Jon Gilson, www.AgainFaster.com
20090715
20090714
Tuesday 090714
For time:
Run 400m
30 Pull-ups
30 Dumbell Thusters, 15-20# DBs
30 Sit-ups
30 Squats
30 Burpees
Walking Lunges, 100'
Run 400m
Post times to comments.
Run 400m
30 Pull-ups
30 Dumbell Thusters, 15-20# DBs
30 Sit-ups
30 Squats
30 Burpees
Walking Lunges, 100'
Run 400m
Post times to comments.
20090712
Monday 090713
As many rounds as possible in 20 minutes of:
4 Handstand Push-ups
8 Dumbbell Swings, 45lbs
12 Situps
Post rounds completed to comments.
4 Handstand Push-ups
8 Dumbbell Swings, 45lbs
12 Situps
Post rounds completed to comments.
20090709
Friday 090710
Five rounds of:
Max rep 1/2 bodyweight bench press
Max rep pull-ups
Post reps for each round to comments.
Max rep 1/2 bodyweight bench press
Max rep pull-ups
Post reps for each round to comments.
20090708
Thursday 090709
Tabata sprints.
32 intervals of:
Run for 20 seconds, rest for 10 seconds.
Post total distance covered to comments.
20090707
Wednesday 090707
Sorry for the delay in posting. I've been having serious computer problems!
Tomorrow's WOD:
For time:
21-18-15-12-9-6-3 rep rounds of:
Burpees
Sit-ups
Post times to comments.
Tomorrow's WOD:
For time:
21-18-15-12-9-6-3 rep rounds of:
Burpees
Sit-ups
Post times to comments.
20090701
20090629
20090624
20090623
20090622
20090618
Friday 090619
As many rounds as possible in 20 minutes of:
Handstand push-ups (or appropriate progressions), 5 reps
Bench press, 135#, 10 reps
Push press, 75#, 15 reps
Chair/Bench Dips, 20 reps
Post rounds completed to comments.
Thursday 090618
Sorry for not posting yesterday. I wasn't able to get on the site.
Here's today's WOD:
For time:
40 Burpees
40 Pull-ups
20 Burpees
20 Pull-ups
10 Burpees
10 Pull-ups
Post times to comments.
Here's today's WOD:
For time:
40 Burpees
40 Pull-ups
20 Burpees
20 Pull-ups
10 Burpees
10 Pull-ups
Post times to comments.
20090616
Tuesday 090616
'Death by Pull-ups'
Do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute...etc., continuing until you are unable to complete a round in the alloted time.
Post number of minutes completed to comments.
Do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute...etc., continuing until you are unable to complete a round in the alloted time.
Post number of minutes completed to comments.
20090614
Monday 090615
For time:
20 Burpees
40 Push-ups
60 Sit-ups
80 Squats
100 Jumping Jacks
80 Squats
60 Sit-ups
40 Push-ups
20 Burpees
Post time to comments.
20090611
Friday 090612
Five rounds for time of:
50 lunges
10 Handstand Push-ups (or appropriate progressions)
Post times to comments.
20090609
20090608
Tuesday 090609
For time:
50-40-30-20-10 rep rounds of
Double Unders
Sit-ups
If you can't do double unders, do tuck jumps.
20090604
Thursday 090604
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed to comments.
20090602
Wednesday 090603
For time:
20-18-16-14-12-10-8-6-4-2 rep rounds of:
Burpees
Run 200m in between rounds.
Post times to comments.
20090601
Tuesday 090602
21-15-9 rep rounds of:
Pull-ups
Handstand Push-ups
*use appropriate progressions for HSPUs if you can't do them (i.e. decline push-ups, trying to walk up the wall as high as you can)
20090531
Monday 090601
For time:
Run 400m
30 Pull-ups
30 Burpees
30 Double Unders
30 Squats
Run 400m
Post times to comments.
20090527
Thursday 090528
Tabata Something Else
8 intervals Pull-ups
8 intervals Push-ups
8 intervals Sit-ups
8 intervals Sqauts
8 intervals Pull-ups
8 intervals Push-ups
8 intervals Sit-ups
8 intervals Sqauts
What is a Tabata?:
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Post Tabata score and total reps here.
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Post Tabata score and total reps here.
20090526
Wednesday 090527
For time:
150 Push-ups
Each time you fail on a push-up (i.e. unable to complete rep) or take a break, run 50m.
Post time to comments.
20090525
Tuesday 090526
'Death by Pull-ups'
Do 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull=ups the 3rd minute...etc., continuing as long as possible, until you are unable to complete a round in the alloted minute.
Post minutes completed to comments.
Monday 090525
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Pull-ups
Burpees
Jump Squats
Post times to comments.
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Pull-ups
Burpees
Jump Squats
Post times to comments.
20090521
Friday 090522
"Michael"
Three rounds for time of:
Run 800m
50 Sit-ups
50 Supermans
Post time to comments.
20090520
Subscribe to:
Posts (Atom)
