Blogs

Nov 25th

2005

By Mike Minium
Comments Comments Off on 11/25/05

11/25/05

Rest Day

Nov 23rd

2005

By Mike Minium
Comments Comments Off on 11/24/05 Happy Thanksgiving!

11/24/05 Happy Thanksgiving!

Joaquin Miller fun trail run.

Hope you have a wonderful day with friends and family.

Nov 22nd

2005

By Mike Minium
Comments 4

11/23/05 WOD

8 rounds for time:
Lake Merritt stairs/cascades (approx. 110 stairs)
Push-ups each time at the top – 5, 10, 15, 20, 25, 30, 35, 40.

Compare with times from 10/19/05.

Nov 21st

2005

By Mike Minium
Comments 4

11/22/05 WOD

5 times for time:

Run mortuary loop (approx 400 yards)
20 overhead presses (using a challenging weight) or 10 handstand push-ups
15 pull-ups (or 30 jumping pull-ups)

Post comments and times.

Nov 21st

2005

By Mike Minium
Comments Comments Off on 11/21/05 WOD

11/21/05 WOD

Lunges o’ Fun

Find a track or a relatively long area. Lunge jump 10 yards, perform 1 push-up, lunge jump 10 yards, perform 2 push-ups…all the way to the opposite goal line where you will perform 10 push-ups. Sprint across and lunge jump back. At 10 yard line, perform 11 push-ups all the way to the end where you’ll be doing 20 push-ups.

P.S. Okay, if you think this is fun, you’re demented and definitely our kind of exerciser 🙂

Nov 20th

2005

By Mike Minium
Comments Comments Off on 11/20/05

11/20/05

Rest Day 🙂

Nov 19th

2005

By Mike Minium
Comments 2

11/19/05 WOD

Tabata Squats
2 Minute handstand hold
2 Minute hold bottom of squat
90 Second handstand hold
90 Second hold bottom of squat
1 Minute handstand hold
1 Minute hold bottom of squat
30 Second handstand hold
30 Second hold bottom of squat
Tabata Push-ups

Scoring works as follows: Take the sum of your lowest Tabata squat round and your lowest Tabata push-up round; then divide that total by the number of efforts it takes you to complete the isometric holds. The highest score wins.

For example, if you scored a 22 on Tabata squats, a 20 on Tabata push-ups, and it took you 10 efforts to complete all of the holds for the prescribed amount of time, your score would be (22 + 20) / 10 = 4.2.

For the holds, the clock stops whenever you have to come down from the handstand or stand up from the bottom of the squat. The time only counts when you’re in a handstand or in the bottom of a squat. The lowest possible score you can get on all of the holds is 8, which means you were able to achieve all of the holds for the specified amount of time without having to break.

If you can score 5, you’re very fit. If you can score 6 or higher, you’re freakishly fit (CrossFit). A score of 5 could be obtained by scoring 20 on both of the Tabata efforts and nailing all of the holds without having to break.

Give it a try and post your results to Comments.

Nov 17th

2005

By Mike Minium
Comments Comments Off on 11/18/05 WOD

11/18/05 WOD

Everybody’s favorite – Mandanna hill run.

See you bright and early.

Nov 16th

2005

By Mike Minium
Comments 6

11/17/05 WOD

21-18-15-12-9-6-3 of the following for time:

Thrusters
Double jumps – if you can’t yet perform double jumps, do single jumps and multiply the number by three. e.g. 63, 54, 45…
Push-ups

Nov 16th

2005

By Mike Minium
Comments Comments Off on 11/16/05

11/16/05

Rest day.

Except for the boot campers. We’ll be over at the stairs 🙂