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March 31, 2006
3/31/06 WOD
Run 5k
Posted by at 8:51 AM | Comments (13)
March 30, 2006
3/30/06 WOD
Max # of rounds in 20 minutes:
10 deadlifts (bodyweight)
15 one arm dumbbell swings (1/4 bw)
40 squats
Posted by at 11:23 AM | Comments (18)
March 28, 2006
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.
Posted by at 10:47 AM | Comments (32)
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
Posted by at 10:35 AM | Comments (19)
March 21, 2006
3/24/06 WOD
1st timed run around Lake Merritt or run 5k for time.
Posted by at 7:31 PM | Comments (21)
3/23/06 WOD
21-15-9
Overhead press
Push-press
Thrusters
Posted by at 7:29 PM | Comments (136)
3/22/06 WOD
Joaquin Miller - lunging around the mirror pool.
Posted by at 7:28 PM | Comments (28)
3/21/06 WOD
"Cindy"
Max # of rounds in 20 minutes:
5 pull-ups
10 push-ups
15 squats
Posted by at 7:26 PM | Comments (22)
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
Posted by at 7:25 PM | Comments (19)
March 11, 2006
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.
Posted by Mike Minium at 7:47 PM | Comments (22)
March 4, 2006
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.
Posted by Mike Minium at 10:25 AM | Comments (19)
March 3, 2006
Mile Of Misery
Post and times and thoughts to comments.
Posted by Max Lewin at 10:50 PM | Comments (0)
March 1, 2006
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
Posted by at 11:31 AM | Comments (21)