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March
3/31/06 WOD
Run 5k
3/30/06 WOD
Max # of rounds in 20 minutes:
10 deadlifts (bodyweight)
15 one arm dumbbell swings (1/4 bw)
40 squats
3/29/06 WOD
A new spin on Kerry's favorite :-)
8 times up and down the stairs, 20 push-ups at the bottom each time.
And yes, we'll be timing this one.
3/28/06 WOD
3 rounds for time:
10 burpees (push-ups + jumps)
20 push-presses, 1/4 bw
30 jumping pull-ups (10 regular)
40 sit-ups
3/24/06 WOD
1st timed run around Lake Merritt or run 5k for time.
3/23/06 WOD
21-15-9
Overhead press
Push-press
Thrusters
3/22/06 WOD
Joaquin Miller - lunging around the mirror pool.
3/21/06 WOD
"Cindy"
Max # of rounds in 20 minutes:
5 pull-ups
10 push-ups
15 squats
3/20/06 WOD
Day 1 boot camp assessments:
Timed 2 mile run
Max push-ups in 2 minutes
Max sit-ups in 2 minutes
3/11/06 WOD
4 Rounds for time:
Row 500m
15 Wall ball shots
15 Kettlebell swings
15 Push press
Storm through as fast as you can, minimizing rest. Use the row as a means of active recovery.
3/4/06 WOD
Warm up with 8 50-meter sprints. If you have the time, make these alactic sets (resting 2 minutes between efforts to allow near-full recovery). These should be all-out efforts.
(Google is your best friend if you're curious about the alactic anaerobic energy system. A quick scan of Google turned up the following articles in a matter of seconds:
http://www.coachkengrace.com/Sprint_Training_the_Energy_Systems.htm
http://www.coacheseducation.com/sprints/sprints/index.html)
Then perform the following workout:
8 Rounds for time:
Sprint 100 meters
25 Squats
Post time to Comments.
This is an article written with police officers in mind, but the benefits of CrossFit to all groups should be readily apparent. As has been said before regarding CrossFit, the needs of police officers, Olympic athletes, and the elderly differ in degree, not kind.
Mile Of Misery
Post and times and thoughts to comments.
3/2/06 WOD
Karate Center - you're going to love this one :-)
For time, complete all seven rounds of:
Push-up - Pull-up - Sit-up
40 - 10 - 10
30 - 10 - 20
20 - 10 - 30
10 - 10 - 40
20 - 10 - 30
30 - 10 - 20
40 - 10 - 10
