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April 25, 2007
Workouts We Should Do
C'mon, don't lie, you know you've thought of workouts that we should've done but haven't. So now's your chance to play smarty-pants trainer. In keeping with the community-driven theme, we're going to give you an opportunity to come up with a workout that all of our members will do. The workout we like the best will be named after the person who suggests it. In addition, the winner will receive one of our new CFO t-shirts (see previous post).
To kick this whole thing off, we're going to do a workout this Sunday that Jim Schmitz suggested at our Oly lifting clinic last weekend:
Clean & Jerk Bodyweight for 10 Reps
The weight must be controlled on the way down and it has to be touch-and-go at the bottom (pausing only long enough to set yourself for the pull).
So get busy and post your workout suggestions to Comments!
Posted by Mike Minium at April 25, 2007 10:34 PM
Comments
3 rounds:
Round 1:
Pull-ups 30
Ring dips 20
Bodyweight back squat 10
Round 2:
Pull-ups 20
Ring dips 20
Bodyweight back squat 20
Round 3:
Pull-ups 10
Ring dips 20
Bodyweight back squat 30
At 175lbs for the back squats, took me 17:52. It's the squats in the 2nd and 3rd rounds that get you.
Have fun.
Posted by: Jim at April 26, 2007 6:42 AM
the one barbell workout:
Thruster -> Overhead Squat -> Back Squat
Good Morning -> Push Jerk (from the back) -> Front Squat
All this was one movement and also one rep without putting the barbell on the floor.
Step A: Build to your Max 1-1-1-1-1-1
(Let's see what is your weakest link..)
Step B: How many reps can you do in 10 min with 80% of your Max.
Posted by: Shira Yaziv at April 26, 2007 7:44 AM
man, these are good. I'm going to have to do some thinkin. I think we should do all of these at some point.
Posted by: Jonathan at April 26, 2007 8:14 AM
I did this in Hawaii:
"Kihei Kripplah"
For time:
21-15-9-6-3
Burpees
Pullups
It sucked as only a CF workout can.
Posted by: Tim R at April 26, 2007 11:23 AM
If you want a longer workout, here's one that takes between 30 and 40 minutes.
2 rounds:
Run 400m
25 thrusters - 65 lbs
25 push-ups
2 rounds:
Row 500m
25 push-ups
25 thrusters - 65 lbs
Scale as necessary.
Posted by: Jim at April 26, 2007 11:44 AM
CF Santa Cruz has some good ones, such as:
3 Rounds
500 meter row
15 Deadlifts
30 Squats
or
How many rounds in 20 minutes?
5 Deadlift
1 Rope Climb
or
(3 rounds of)
7 Thrusters
7 Pull Ups...then
Run 800 meters
(3 rounds of)
5 Thrusters
5 Pull ups....then
Run 800 meters
(3 rounds of)
3 Thrusters
3 Pull ups...then
Run 800 meters
Posted by: Sam L at April 26, 2007 12:00 PM
I'm not posting this to the national site because some people liked it, and I don't want to get into it with them, but the last song on Friday's video was awful. I would hope that we wouldn't post something like that. Thanks.
Posted by: Ann at April 26, 2007 8:43 PM
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
PullUps
PushUps
SitUps
Squats
or
Get a deck of cards and shuffle
Turn over top card
Number of reps = number on card with face cards = 10 and aces = 15
Spades = Burpees
Hearts = PushUps
Diamonds = Squats
Clubs = Box Jumps
Go through the whole deck for time
Posted by: Dave K at April 26, 2007 8:57 PM
3 rounds for time
21 pullups
75# push press x 9
40 KB swings w/ 1.5P
15 pullups
75# push press x 15
40 KB swings w/ 1.5P
9 pullups
75# push press x 21
40 KB swings w/ 1.5P
Awesome Squat workout: the "Breathing Squats."
this one will haunt you.
60-75% of your 1 rep max back squat x 20 reps. Don't rack the bar until you've done all 20. it only takes a couple of minutes, but you're legs are useless when you're done. it rules.
Posted by: Jonathan at April 27, 2007 6:19 PM