Mar 22nd, 2006

3/22/06 WOD

Joaquin Miller – lunging around the mirror pool.

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Mar 22nd, 2006

3/21/06 WOD

“Cindy”

Max # of rounds in 20 minutes:

5 pull-ups
10 push-ups
15 squats

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Mar 22nd, 2006

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

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Mar 12th, 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.

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Mar 4th, 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.

CrossFit Makes Cops Fit

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.

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Mar 1st, 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

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Feb 28th, 2006

3/1/06 WOD

At the Cascades:

Run loop
30 burpees
Run loop
25 burpees
Run loop
20 burpees
Run loop
15 burpees
Run loop

Post times

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Feb 28th, 2006

2/28/06 WOD

21-15-9

One arm snatch
Lunge jumps
Double jumps

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Feb 28th, 2006

2/27/06 WOD

As many rounds in 20 minutes:

5 squat thrusters
10 pull-ups
15 sit-ups

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