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January 29, 2006

1/31/06 WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Then, do the same for push-ups.

Post number of minutes completed to comments for pull-ups and push-ups. Identify jumping or kipping pull-ups, and push-ups on knees or feet.

Posted by at 7:06 PM | Comments (26)

1/30/06 WOD

Run 1/4 mile 4 times, 1 minute rest between each. Post fastest time.
Run 1/2 mile 2 times, 1 minute rest between each. Post fastest.
Run 1 mile. Post time.

Compare to 12/5/05

Posted by at 7:03 PM | Comments (0)

January 26, 2006

1/27/06 WOD

Run 5k

For the boot campers - 2nd timed lake run.

Posted by at 9:09 AM | Comments (1)

1/26/06 WOD

4 rounds for time:

15 pull-ups (30 jumping)
30 push-ups
50 sit-ups
1/4 mile loop

Posted by at 9:03 AM | Comments (64)

January 25, 2006

1/25/06 WOD

6 times down and up the stairs. Each time at the top:
50 squats
40 squats
30 squats
20 squats
10 squats
Finish by running down and up as fast as you can.

Post times

Posted by at 7:58 AM | Comments (21)

January 23, 2006

1/24/06 WOD

21-15-9 reps for time:

Deadlift (3/4 bw)
Dumbbell swing (1/2 bw)
Overhead squat (1/3 bw)

Posted by at 8:29 PM | Comments (21)

January 21, 2006

1/21/06 WOD

For time:

At Lake Merrit Cascade Stairs, perform 21-18-15-12-9-6-3 reps:
1.5-pood Kettlebell swing
Push-ups

Perform the kettlebell swings at the bottom of the stairs, run up to the top of the stairs, and then perform the push-ups.

Post time to Comments.

Posted by Mike Minium at 8:05 PM | Comments (0)

January 20, 2006

1/20/06 WOD

Run 5k

Posted by at 4:25 AM | Comments (20)

January 18, 2006

1/19/06 WOD

3 rounds for time:

30 pull-ups
40 sit-ups
50 squats

Posted by at 1:22 PM | Comments (20)

1/18/06. 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 11/23/05.

Posted by at 1:16 PM | Comments (27)

January 16, 2006

1/17/06 WOD

3x through:

20 Overhead presses (1/4 bodyweight)
15 Push-presses
10 Thrusters
10 Hollow Rocks
10 Back Rocks
10 V-ups

Try to increase weight as you progress from overhead presses, to push-presses, to thrusters.

Posted by at 3:34 PM | Comments (0)

January 15, 2006

1/16/06 WOD

It's been a while since we've done this one :-)

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.

Be sure to work on the lunge form. Do not slam the knee down during the descent. It should barely brush the ground.

Post times.

Posted by at 6:09 PM | Comments (0)

January 12, 2006

1/12/06 WOD

5 rounds for time:

15 Pull-ups
50 Squats

The first half of classes this morning was devoted to warming up and learning the clean.

Post time to Comments.

Posted by at 5:04 AM | Comments (20)

January 10, 2006

1/11/06 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 12:33 PM | Comments (22)

January 9, 2006

1/10/06 WOD

Four times through:

20 ring push-ups
30 overhead squats (1/2 bodyweight)
40 sit-ups

Posted by at 6:17 PM | Comments (26)

1/9/06 WOD

3 times through:

30 box jumps, 20"
30 burpees
30 push-ups
30 GHD sit-ups

Posted by at 10:04 AM | Comments (19)

January 7, 2006

1/7/06

Rest day.

Posted by at 9:58 AM | Comments (23)

January 6, 2006

1/6/06 WOD

Run 5k

Posted by at 5:12 AM | Comments (12)

January 5, 2006

1/5/06 WOD

21-15-9

One arm dumbbell swings (1/4 bodyweight)
Pull-ups
1.5 bw deadlift or pistols
Hanging leg raises

Posted by at 9:19 AM | Comments (19)

January 3, 2006

1/4/06 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 2:20 PM | Comments (31)

January 2, 2006

1/3/06 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 :-)

Compare to 11/8/05

Posted by at 6:01 PM | Comments (10)

1/2/06 WOD

3 rounds for time:

40 frog hops (distance of approx. 100m)
30 push-ups
20 pull-ups
Run 400m

Posted by at 5:58 PM | Comments (15)