Mar 28th, 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.

Comments: Comments Off
Read More
Mar 28th, 2006

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

Comments: Comments Off
Read More
Mar 22nd, 2006

3/24/06 WOD

1st timed run around Lake Merritt or run 5k for time.

Comments: Comments Off
Read More
Mar 22nd, 2006

3/23/06 WOD

21-15-9

Overhead press
Push-press
Thrusters

Comments: Comments Off
Read More
Mar 22nd, 2006

3/22/06 WOD

Joaquin Miller – lunging around the mirror pool.

Comments: Comments Off
Read More
Mar 22nd, 2006

3/21/06 WOD

“Cindy”

Max # of rounds in 20 minutes:

5 pull-ups
10 push-ups
15 squats

Comments: Comments Off
Read More
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

Comments: Comments Off
Read More
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.

Comments: 1
Read More
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.

Comments: Comments Off
Read More