Saturday, January 31, 2009
Tabata Park WOD!!!
Thanks to Jeff and Geoff for coming out and suffering with us!!! Those who didn't show up today missed a good ol' fashioned butt kicking in 16 minutes!!!
Tabata the Park: Metcon/Gymnastics WOD
Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals of each exercise where the exercises are:
Hill sprints
Squats
Push-ups
Sit-ups
There is no rest between exercises. Each round is exactly 4min.
Tabata the Park: Metcon/Gymnastics WOD
Perform 20 seconds of work followed by 10 seconds of rest for 8 consecutive intervals of each exercise where the exercises are:
Hill sprints
Squats
Push-ups
Sit-ups
There is no rest between exercises. Each round is exactly 4min.
Friday, January 30, 2009
Happy Friday!!! Terrible 10's!!!
WOD: WG
10 rounds for time:
10 Abmat Situps
10 Bell Swings - 55/35lbs
10 Burpees
Thursday, January 29, 2009
Most people... by CrossFit Ventura
Most people never collapse to the ground after a workout.
Most people have never ran an 800m Sprint.
Most people have never attempted a heavy Squat, Deadlift, or Press.
Most people think good core work involves balancing on giant rubber balls.
Most people don't measure their progress.
Most people don't make any measurable progress.
Most people think kipping pull-ups are "cheating".
Most people don't stick around after they workout to cheer other people on as they workout.
Fortunately for us, We are not "Most people"!!
Steve's first day of beginning oly lift program!!!
WOD: MW - Metabolic Conditioning/Weightlifting
"Rico"
3 rounds for time at:
21-15-9
Run 400m
Box Jumps
DB Thrusters
See comments for scaling and post time.
WOD: W - Weightlifting
Clean & Jerk
Snatch
Pull-ups - 3 x max reps
The snatch and clean & jerk have no prescribed loads. Each should be taken up gradually to the heaviest weight with which the athlete is comfortable that day for a single rep; after that final heavy rep, the athlete will take 3 more singles with 85% of that weight.
"Rico"
3 rounds for time at:
21-15-9
Run 400m
Box Jumps
DB Thrusters
See comments for scaling and post time.
WOD: W - Weightlifting
Clean & Jerk
Snatch
Pull-ups - 3 x max reps
The snatch and clean & jerk have no prescribed loads. Each should be taken up gradually to the heaviest weight with which the athlete is comfortable that day for a single rep; after that final heavy rep, the athlete will take 3 more singles with 85% of that weight.
Wednesday, January 28, 2009
Strength and Gymnastics Day!
WOD:G
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
See comments for scaling and post completed number of rounds.
WOD:WG
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
See comments for scaling and post completed number of rounds.
WOD:WG
"Magic 50"
5 rounds for time:
5 Dumbbell Snatch L/R
5 Dumbbell Swing L/R
10 Burpees
Rest up to 60 seconds between rounds
Post time to comments.
Coach's notes: Start with less dominant arm, Men use 35lb DB, Women use 25lb DB; Details about this workout at Ross Training. If you've beat 15 minutes, go up by 5 pounds.
Changes coming...
Good day. In an effort to start challenging the followers of EFB...all two of them, we are going to start posting multiple WODs daily to this site. The athlete will then choose which WOD they want to do that day. We will also post the type of WOD ie: Metcon - M, Gymnastic - G, or Weightlifting - W. Or a combo of, such as MWG. Thanks for your time and attention to this matter. - The management.
Tuesdee! 1-27-09
WODs:
7 rounds for time of:
10 med ball cleans
10 burpees
or
7-7-7 Push Press
Post times and loads to comments.
7 rounds for time of:
10 med ball cleans
10 burpees
or
7-7-7 Push Press
Post times and loads to comments.
Monday 1-26-09
4 rounds for time:
20 box jumps 24" box
15 ball slams
10 squats
5 push-ups
Post times and scalings used to comments.
20 box jumps 24" box
15 ball slams
10 squats
5 push-ups
Post times and scalings used to comments.
Monday, January 26, 2009
Saturday 1-24-09 Park WOD
For time:
Run 400m
25 lunges
25 Pull-ups
50 Box jumps
Run 400m
25 K2E's
25 Dips
50 Sit-ups
Run 400m
Post time to comments.
See comments for scaling.
Great job everyone who came out!!! Here are the pics that Sarena took!!!
Run 400m
25 lunges
25 Pull-ups
50 Box jumps
Run 400m
25 K2E's
25 Dips
50 Sit-ups
Run 400m
Post time to comments.
See comments for scaling.
Great job everyone who came out!!! Here are the pics that Sarena took!!!
 |
| Park WOD 012409 |
Friday, January 23, 2009
Thursday 1-22-09
AMRAP 20min:
10 Deadlifts
20 Push-ups
30 Mountain Climbers
40 Box Jumps 18"
Post number of completed and partial rounds to comments.
10 Deadlifts
20 Push-ups
30 Mountain Climbers
40 Box Jumps 18"
Post number of completed and partial rounds to comments.
Thursday, January 22, 2009
Wednesday 1-21-09 "Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
See comments for scaling.
Tuesday, January 20, 2009
Sunday 1-18-09
3 rounds for time:
21-15-9
Box Jumps
KB swings
SDHP's
Post times and loads to comments.
Check out the pics!!! Elite Fitness Bako - get a world class workout...or do your laundry!!! It was tough stuff!!!
21-15-9
Box Jumps
KB swings
SDHP's
Post times and loads to comments.
Check out the pics!!! Elite Fitness Bako - get a world class workout...or do your laundry!!! It was tough stuff!!!
Saturday 1-17-09 Park WOD
AMRAP 20min:
Run 400m
20 pull-ups
30 lunges
40 push-ups
50 squats
Post completed rounds to comments.
See comments for scaling.
Thursday, January 15, 2009
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Wednesday 1-15-09 Gymnastics, Bodyweight day!!!
Seven rounds for time at 21-18-15-12-9-6 and then 3 reps of:
Pull-ups
Push-ups
Sit-ups
Squats
Post time to comments.
Wednesday, January 14, 2009
Tuesday 1-13-09 "Rico"
3 rounds
21-15-9
Run 400m
Box jumps 24"
DB Thrusters
See comments for loads and scaling.
21-15-9
Run 400m
Box jumps 24"
DB Thrusters
See comments for loads and scaling.
Monday, January 12, 2009
Saturday 1-10-09 Park WOD
10 rounds for time:
Sprint 100m
15 squats
15 push-ups
Post time to comments.
See comments for scaling.
Thanks to everyone who made it out in the 32 degrees and fog!!! Mayra, Geoff, Dave V., and Pat!!!
Sprint 100m
15 squats
15 push-ups
Post time to comments.
See comments for scaling.
Thanks to everyone who made it out in the 32 degrees and fog!!! Mayra, Geoff, Dave V., and Pat!!!
Friday, January 9, 2009
Thursday, January 8, 2009
Strength Day.
Shoulder Press 5-5-5-5-5 reps
Post loads to comments.
This is not a timed workout. We're going for strength. Rest at least 2-3 minutes per round. Do not break form!!!
Check out the link to "Elite Fitness Bako - In The Zone"!!!
Wednesday, January 7, 2009
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Please see both comments for scaling.
Tuesday, January 6, 2009
Happy Tuesday!!! Day 1 of the Zone Diet!!!
I'm feeling pretty good from my 3-block breakfast actually. Manda is too! We'll see how we feel in a couple weeks. :) Here's today's WOD:
Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps
Post time to comments.
See comments for scaling.
Monday, January 5, 2009
Rest day.
In the meantime here's the WODs for the last 3 days:
Friday:
For time
21-15-9
Box jumps 24" box
Kettlebell swings 45/35lb. kettlebell
Sumo Deadlift High Pulls 75/55lbs.
Post time to comments.
Saturday:
"Tabata Something Else" - Complete 32 intervals of 20 seconds of work followed by ten 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.
Post results from each round to comments.
Sunday:
Run 5k
Post time to comments.
Friday:
For time
21-15-9
Box jumps 24" box
Kettlebell swings 45/35lb. kettlebell
Sumo Deadlift High Pulls 75/55lbs.
Post time to comments.
Saturday:
"Tabata Something Else" - Complete 32 intervals of 20 seconds of work followed by ten 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.
Post results from each round to comments.
Sunday:
Run 5k
Post time to comments.
Friday, January 2, 2009
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