T-dub: Row 25min. for distance.
Manda:
3 rounds for time at:
15-12-9
Push-ups
Med ball cleans
Pull-ups
KB swings
Post time to comments.
Steve: One hour Indoor Soccer, no subbing out!
Soccer was fun. It was very fast paced and I didn't really have an idea of what to do. So, I ran around in circles most of the game. :) As far as my metcon condition, it wasn't as hard as trying to pull off a 5 minute "Fran". Also, I never got as tired as I do during "Cindy", and since the halves are 25min. that's what it kind of felt like. Except for the high impact of a hard rubber floor. No wonder there are sooooooo many more injuries every year from Soccer over Olympic Weightlifting. Yet, the majority of the "fitness culture" see Oly lifting as unsafe. Oh - and because a much higher population of the planet plays soccer.
*for references to "Fran" and "Cindy" type them in the Search blog window to the upper left.
Thursday, February 26, 2009
Wednesday, February 25, 2009
5:30 AM WOD...
3 rounds for time at:
15-12-9
Push-ups
Medicine Ball Cleans
Pull-ups
Kettlebell Swings
Post time to comments.
15-12-9
Push-ups
Medicine Ball Cleans
Pull-ups
Kettlebell Swings
Post time to comments.
Tuesday, February 24, 2009
Tabata Medicine Ball Mash Up!!!
Round 1 - Deadlifts and Ball Swings
Rest 4 minutes
Round 2 - Front Squats and Russian Twists
Each round is 8 minutes of 20 seconds of work / 10 seconds of rest, alternating between the two exercises. Choose a medicine ball weight and use that ball for the entire workout. (10, 15, 20 or 25lbs)
Post total reps to comments.
Fasted state 5:30 AM WODs
Manda: Row 30 min.
Steve: Back Squat 3 x 5 @ 88%
Max rep chin ups
Max rep dips
Post loads and numbers to comments.
Monday, February 23, 2009
Rainy Monday...this one sounds relatively f*cking hard!
5 rounds for time:
20 Overhead Lunges w/45lb bar
21 Burpees
Post time to comments.
Women use 35lb bar
Park WOD from Saturday.
5 rounds for time of:
21 KB swings
15 push-ups
9 knees to elbows
Post time to comments and see for scaling.
21 KB swings
15 push-ups
9 knees to elbows
Post time to comments and see for scaling.
Friday, February 20, 2009
Birthday Shout-Out
Happy Birthday to T-dub, one of our most dedicated and hard working Cross-Fitters and the best Little on the North-West side. Keep up the good work old lady!
Thursday, February 19, 2009
WOD from last night, then for today.
WOD: WG
3 rounds for time:
20 KB swings
40 push press
60 squats
There is no scaling for this one, it's a Big Dawg WOD.
WOD: MG
"Michael"
3 rounds for time:
Run 800m
50 Back Extensions
50 Sit-ups
See comments for scaling and post times.
3 rounds for time:
20 KB swings
40 push press
60 squats
There is no scaling for this one, it's a Big Dawg WOD.
WOD: MG
"Michael"
3 rounds for time:
Run 800m
50 Back Extensions
50 Sit-ups
See comments for scaling and post times.
Wednesday, February 18, 2009
9 days off hurts...
WOD: Weightlifting
"Grace"
135lb. Clean & Jerk
30 reps for time.
Use 95lbs., 65lbs., or broomstick and post time to comments.
"Grace"
135lb. Clean & Jerk
30 reps for time.
Use 95lbs., 65lbs., or broomstick and post time to comments.
Tuesday, February 17, 2009
It feels like a Tuesday!
WOD: G
"Cindy"
AMRAP 20min. of:
5 pull-ups
10 push-ups
15 squats
WOD: MW
"Rico"
3 rounds for time at:
21-15-9
Run 400m
Box Jumps
DB Thrusters
Friday, February 13, 2009
Something new...
AMRAP 20min. of:
5 pull-ups
10 OH squats
15 Box Jumps
Use bar for OH squats (Men 45/Women 30) and appropriate height for box jumps.
5 pull-ups
10 OH squats
15 Box Jumps
Use bar for OH squats (Men 45/Women 30) and appropriate height for box jumps.
Wednesday, February 11, 2009
Ball cleans and burpees!
WOD: WG
7 rounds for time of:
10 medicine ball cleans
10 burpees
Post time and loads to comments.
See comments for scaling.
7 rounds for time of:
10 medicine ball cleans
10 burpees
Post time and loads to comments.
See comments for scaling.
Tuesday, February 10, 2009
Everybody loves metcon days...
Run or Row as hard and fast as you can for 20min. Record distance to comments.
Back from Tahoe!
Got back yesterday and had a blast! A little too far to travel for a 4-day trip though. I think we'll be heading back to Mammoth next year.
Thursday, February 5, 2009
"Helen"
WOD: MWG
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.
See comments for scaling.
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.
See comments for scaling.
Wednesday, February 4, 2009
Metcon Gymnastics day! This one looks fun!!!
WOD: MG
For time:
10-9-8-7-6-5-4-3-2-1 reps of each
Box Jumps @ 24" box
Bar Dips
Knees-to-Elbows
See comments for scaled WOD.
For time:
10-9-8-7-6-5-4-3-2-1 reps of each
Box Jumps @ 24" box
Bar Dips
Knees-to-Elbows
See comments for scaled WOD.
Tuesday, February 3, 2009
It feels like a Tuesday!
WOD: MW
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Post time to comments.
See comments for scaling.
WOD: W
Back squat - 80% x 3 x 5
Snatch Deadlift - 105% x 2 x 2
Push Press - 75% x 5 x 5
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
Post time to comments.
See comments for scaling.
WOD: W
Back squat - 80% x 3 x 5
Snatch Deadlift - 105% x 2 x 2
Push Press - 75% x 5 x 5
Monday, February 2, 2009
Groundhog day!!! Rest day.
So, yesterday was supposed to be a Rest day for me, but instead Manda tricked me into running 8k. We didn't go too hard because we had Marley and had to stop a lot for her. It was a great day for a run!
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