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November 30, 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.
Posted by at 1:27 PM | Comments (2)
November 29, 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
Posted by at 9:41 AM | Comments (0)
November 26, 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
Posted by at 10:22 AM | Comments (2)
November 25, 2005
11/25/05
Rest Day
Posted by at 5:21 AM | Comments (23)
November 23, 2005
11/24/05 Happy Thanksgiving!
Joaquin Miller fun trail run.
Hope you have a wonderful day with friends and family.
Posted by at 12:45 PM | Comments (21)
November 22, 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.
Posted by at 12:24 PM | Comments (20)
November 21, 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.
Posted by at 3:46 PM | Comments (4)
November 20, 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 :-)
Posted by at 6:51 PM | Comments (0)
11/20/05
Rest Day :-)
Posted by at 9:35 AM | Comments (23)
November 19, 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.
Posted by Mike Minium at 1:08 PM | Comments (2)
November 17, 2005
11/18/05 WOD
Everybody's favorite - Mandanna hill run.
See you bright and early.
Posted by at 1:45 PM | Comments (20)
November 16, 2005
11/17/05 WOD
21-18-15-12-9-6-3 of the following for time:
Thrusters
Double jumps - if you can't yet perform double jumps, do single jumps and multiply the number by three. e.g. 63, 54, 45...
Push-ups
Posted by at 11:47 AM | Comments (6)
November 15, 2005
11/16/05
Rest day.
Except for the boot campers. We'll be over at the stairs :-)
Posted by at 4:30 PM | Comments (21)
November 14, 2005
11/15/05 WOD
"Cindy"
As many rounds as you can perform in 20 minutes:
5 Pull-ups (or 15 jumping pull-ups)
10 Push-ups
15 Squats
Enjoy!
Posted by at 12:12 PM | Comments (7)
November 13, 2005
11/14/05 WOD
3 times through for time:
30 box jumps
30 push-ups
20 box jumps
40 sit-ups
10 box jumps
Run 400 yards
We will do a variation of this up at the track using the bleacher stairs as an alternate to the box jumps.
Posted by at 6:22 PM | Comments (21)
11/13/05 WOD
"Helen"
3 Rounds for time:
Run mortuary loop
55-lb Dumbbell swing, 21 reps
12 Pull-ups
Post time to Comments.
Posted by Mike Minium at 1:15 PM | Comments (2)
November 12, 2005
11/12/05
Rest Day
Get out there and get active on your day off!
Posted by Mike Minium at 1:29 PM | Comments (20)
November 10, 2005
11/11/05 WOD
Run 5k.
Posted by at 9:32 AM | Comments (2)
November 9, 2005
11/10/05 WOD
Form clinic on push-ups (working negatives), squats, and swiss ball dips.
Tabata circuit (20 seconds on, 10 seconds off, 8x):
Push-ups
Squats
Swiss ball dips
Sit-ups
Posted by at 5:42 PM | Comments (3)
11/9/05 WOD
2 times through:
100 yards lunging with right arm overhead.
100 yards lunging with left arm overhead.
20 push-ups, run 400 yards, 10 push-ups.
Have fun :-)
Posted by at 3:38 PM | Comments (0)
November 7, 2005
11/8/05 WOD
4 rounds for time:
10 overhead presses
10 push presses
10 thrusters
10 pull-ups/30 jumping pull ups
30 sit-ups
Smile and have fun :-)
Posted by at 12:08 PM | Comments (28)
11/7/05 WOD
Squat 3-2-2-2-1-1-1 Reps
Post loads to Comments.
Posted by Mike Minium at 6:57 AM | Comments (18)
November 6, 2005
11/6/05 WOD
5 Rounds for time:
Row 500m
15 Ring dips
Post time to Comments.
Posted by Mike Minium at 5:15 PM | Comments (1)
November 5, 2005
11/5/05 WOD
Not sure what everyone was doing today, so taking the liberty...
5 rounds for time:
50 squats
10 ring dips
(Just got my rings in the mail and was on house arrest w/son napping).
Mike and I did this a week or so ago...still hurts the second time.
Post time to comments.
Posted by robarnum at 4:16 PM | Comments (17)
November 4, 2005
11/4/05 WOD
Row 5K
Post time to Comments.
Posted by Mike Minium at 7:02 AM | Comments (1)
November 3, 2005
11/3/05 WOD
5 Rounds for time:
30 Sit-ups
20 Push-ups
10 Pull-ups
Post time to Comments.
Posted by Mike Minium at 12:53 PM | Comments (16)
November 2, 2005
11/2/05 WOD
"Fran"
21-15-9 Reps:
95-lb Thrusters
Pull-ups
This is one of our favorite benchmark workouts. It combines a whole-body pushing movement with a whole-body pulling movement (yes, our pull-ups are whole-body).
Post time to Comments.
Posted by Mike Minium at 1:47 PM | Comments (32)
November 1, 2005
11/1/05 WOD
5 Rounds:
Run 400m
DL 185 lbs, 10 reps
Post time to Comments.
Posted by Mike Minium at 7:02 AM | Comments (20)