Archive | Workouts

Wednesday February 8th, 2012

Feb 8th, 20123 Comments

“If you don’t decide what your life is about, it defaults to what you spend your days doing.”
- Robert Brault

LEVEL 1

Deadlift @ 42X0; 6 Reps X 4 Sets

Then

4 Rounds

15 Seconds Push Ups

30 Sec Row Sprint; Rest 3 Mins

 

LEVEL 2

Press 5 X 5

Then

3 Rounds

10 Thrusters

15 Toes to Bar

25 Double Unders

 

COMPETITION

AM WORKOUT

B.
Three sets of:
Strict Handstand Push-Ups x Max Reps
Rest 10 seconds
Kipping Handstand Push-Ups x Max Reps
Rest 3 minutes

Perform at Games Standards – abmat sandwiched between two 2″ plates, hands within boundaries of plates.
Note scores for each movement, each round – e.g., 21/14; 17/14; 15/15.

C.
Six sets for times:
Sprint 50 Meters Out and Back
12 Burpees
Sprint 50 Meters Out and Back
Rest 2 minutes
(NO PACING!!! Go all out every set – we need to gauge ability to recover and repeat efforts.)

PM Workout

A.
In 12-15 minutes, build to a heavy Jerk from Behind the Neck
(rack the barbell on your traps, elbows under the bar, chest up on the dip, and jerk)

Video-> CrossFit And I Know It

Workouts

So Who Are You? Just a Number or Something More?

Feb 7th, 20121 Comment

Check this out ladies (and some of you gentlemen too!).  This was posted on the Eat Clean (no crap!).  Train Smart. Stay Awesome. Forever.  facebook group today.  A female CrossFit athlete in Bulgaria talks about why she is “too awesome” to weigh herself.   I think this will be one of my goals for 2012 – stop weighing myself… or maybe I could just plan to weigh myself four times this year… 

 http://www.inspiredfitstrong.com/2012/02/07/what-does-the-scale-tell-you-about-yourself/

p.s.  This is Kim, not Tom :)

Workouts

Tuesday February 7th, 2012

Feb 7th, 2012No Comments

“The way a team plays as a whole determines its success.  You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.”
- Babe Ruth

LEVEL 1

A1.  Bench Press @ 32X0; 6 Reps X 4 Sets

A2.  Pull Ups, 10 Reps; Rest 3 mins

Then

4 Rounds

200m Run

15 Sit Ups

 

LEVEL 2

18 Min AMRAP

5 Clean and Jerk (135#/95#)

7 Toes To Bar

9 WallBall (20#/15#)

 

COMPETITION

A.
Three sets, not for time, of:
Rope Climb x 2 ascents
Hollow Rocks x 30-40 seconds
Double-Unders x 40-50 reps

B.
Take 8-10 minutes to build to a heavy Deadlift
Males – somewhere between 315 and 365 lbs.
Females – somewhere between 205 and 255 lbs.

THIS IS THE WEIGHT YOU WILL USE FOR THE WORKOUT – you should be able to complete 4 unbroken reps in the first round . . . but it shouldn’t feel easy. Ideally, males will be somewhere between 315 and 365 lbs; Females will be somewhere between 205 and 255 lbs.

C.
Complete as many rounds and reps as possible in 5 minutes of:
Deadlift x 4 reps
Muscle-Up x 4/2 reps
(Males = 4 muscle-ups, Females = 2 muscle-ups)

D.
Rest exactly 5 minutes after Phase C, and then:

Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups

Article-> Little Old Lady

 

Workouts

Monday February 6th, 2012

Feb 6th, 20128 Comments

“Stress should be a powerful driving force, not an obstacle.”
- Bill Phillips

LEVEL 1

A1.  Back Squat@ 32X1; 6 Reps X 4 Sets

A2.  10 KB Swings- Work on pulling your shoulders back, abs tight and squeeze your glutes on every rep. Rest 3 Mins

Then

5 Rounds

AMRAP 30 Sec Double Unders; Rest 30

 

LEVEL 2

A1.  OHS – 4 Sets X 2 Reps

A2.  L-Sit AMRAP; Rest 3 Mins

2 Rounds

15 Burpees

20 KB Swings

800m Run

 

COMPETITION

Only 1 workout today.  Keep in mind we’re not shooting for a PR in part A, C and D.  Experienced athletes will not have their ego crushed by working with weight that’s a little lighter than their 1RM.  Rookies will feel like they have to and load up the bar with a ton of weight.  Their form will be horrendous and the chance of injury climbs.  There’s a difference between testing and training.  Tests are the Saturday workouts, we train the rest of the week.  Be smart with your workouts.  Have a good day guys!

-Tom

A.
Five sets of:
Front Squat x 1 rep
(Build in only five sets to a heavy, but not 1-RM, single)

B.
Five sets of:
3-Position Snatch
Set 1 – 55% of 1-RM Snatch
Set 2 – 60%
Set 3 – 65%
Set 4 – 70%
Set 5 – 75%

(Thanks to Catalyst Athletics for the great demo videos.)

C.
Five sets of:
Snatch Balance x 1 rep
(In only five attempts, build to a heavy single.)

D.
Five sets of:
Front Squat x 1 rep
(Build in only five sets to a heavy, but not 1-RM, single)

 

 

 

Workouts

Saturday February 4th, 2012

Feb 4th, 2012No Comments

“We do not err because truth is difficult to see.  It is visible at a glance.  We err because this is more comfortable.”
- Alexander Solzhenitsyn

LEVEL 1 and 2

Weighted Pull Up 5-5-3-3-1-1-1

Then

Crossfit Cards

COMPETITION

* Today’s workout is best performed at your local track.
A.
Run 400 Meters @ 75%
Rest 2 minutes
Run 400 Meters @ 80%
Rest 3 minutes
Run 400 Meters @ 85%

B.
For time:
Run 1600 Meters
. . .
rest EXACTLY 60 seconds, and then:
60 seconds of Burpees for Max Reps

Please note two scores:
Run = [time to complete 1600 Meter Run] Burpees = [# of burpees performed in 60 seconds]

Meet at PHX College track at 10am, have a good run!

 

Workouts
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