Monthly Archives: November 2005
Nov 30th, 2005

11/30/05 WOD

Lake Merrit Cascades

Down and up stairs (no weights)
20 push-ups, 30 sit-ups at top
Down and up stairs, weights on shoulders
20 push-ups, 30 sit-ups at top
Down and up stairs, right arm overhead with weight
20 push-ups, 30 sit-ups at top
Down and up stairs, left arm overhead with weight
20 push-ups, 30 sit-ups at top

Post times and comments.

Comments: 2
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Nov 29th, 2005

11/29/05 WOD

Boot camp Yoga day. If you’re doing the workout on your own, try this:
Warm-up with 20 opposite arm touchdowns each side.

Three times through (transitioning from one exercise to the next, stay off the knees):
10 hover twists
10 side bridge twists
10 regular push-ups
10 close grip push-ups
10 bombers (aka downward dog/pike push-ups)
10 floor dips or regular dips

Finish up with 2 rounds of:
75 sit-ups
25 back extensions

Comments: Comments Off
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Nov 26th, 2005

11/28/05 WOD

For time:
Run 400 meters
10 squat thrusts (no push-up, jump at top)
Run 400 meters
20 squat thrusts
Run 400 meters
30 squat thrusts
Run 400 meters
40 squat thrusts

Comments: 2
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Nov 22nd, 2005

11/23/05 WOD

8 rounds for time:
Lake Merritt stairs/cascades (approx. 110 stairs)
Push-ups each time at the top – 5, 10, 15, 20, 25, 30, 35, 40.

Compare with times from 10/19/05.

Comments: 4
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Nov 21st, 2005

11/22/05 WOD

5 times for time:

Run mortuary loop (approx 400 yards)
20 overhead presses (using a challenging weight) or 10 handstand push-ups
15 pull-ups (or 30 jumping pull-ups)

Post comments and times.

Comments: 4
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Nov 21st, 2005

11/21/05 WOD

Lunges o’ Fun

Find a track or a relatively long area. Lunge jump 10 yards, perform 1 push-up, lunge jump 10 yards, perform 2 push-ups…all the way to the opposite goal line where you will perform 10 push-ups. Sprint across and lunge jump back. At 10 yard line, perform 11 push-ups all the way to the end where you’ll be doing 20 push-ups.

P.S. Okay, if you think this is fun, you’re demented and definitely our kind of exerciser :-)

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Nov 19th, 2005

11/19/05 WOD

Tabata Squats
2 Minute handstand hold
2 Minute hold bottom of squat
90 Second handstand hold
90 Second hold bottom of squat
1 Minute handstand hold
1 Minute hold bottom of squat
30 Second handstand hold
30 Second hold bottom of squat
Tabata Push-ups

Scoring works as follows: Take the sum of your lowest Tabata squat round and your lowest Tabata push-up round; then divide that total by the number of efforts it takes you to complete the isometric holds. The highest score wins.

For example, if you scored a 22 on Tabata squats, a 20 on Tabata push-ups, and it took you 10 efforts to complete all of the holds for the prescribed amount of time, your score would be (22 + 20) / 10 = 4.2.

For the holds, the clock stops whenever you have to come down from the handstand or stand up from the bottom of the squat. The time only counts when you’re in a handstand or in the bottom of a squat. The lowest possible score you can get on all of the holds is 8, which means you were able to achieve all of the holds for the specified amount of time without having to break.

If you can score 5, you’re very fit. If you can score 6 or higher, you’re freakishly fit (CrossFit). A score of 5 could be obtained by scoring 20 on both of the Tabata efforts and nailing all of the holds without having to break.

Give it a try and post your results to Comments.

Comments: 2
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