Hi Guys,
No new workout today until you've all done the 5x3 Front Squat and posted weights to the comments. Strength training is as important a part of this as everything else.
So I guess you guys have Wednesday practice again. How about we meet Thursday at 8pm in the gym?
Tuesday, March 31, 2009
Wednesday, March 25, 2009
Wednesday Pain
Strength day today.
Front Squat
3-3-3-3-3
Post your weights to comments.
So do some warm up sets then try to go to failure on each of these sets. Use the bouncy plates or the squat rack so if you do fail you can just bail on the weight.
For more info on how to lift heavy, check out the post from a few weeks ago with the 5-5-5-5-5 deadlifts.
So no Wednesday session this week because I'm doing one for the general public for Love Your Body Week tomorrow (Thursday 3/26). Please feel free to show up. We have two trainers from Crossfit gyms in Tacoma coming to help out. There's two sessions, one from 5-6 and one from 6-7. Both are meeting in the University Dorm Lounge. I highly suggest showing up to one of them.
Front Squat
3-3-3-3-3
Post your weights to comments.
So do some warm up sets then try to go to failure on each of these sets. Use the bouncy plates or the squat rack so if you do fail you can just bail on the weight.
For more info on how to lift heavy, check out the post from a few weeks ago with the 5-5-5-5-5 deadlifts.
So no Wednesday session this week because I'm doing one for the general public for Love Your Body Week tomorrow (Thursday 3/26). Please feel free to show up. We have two trainers from Crossfit gyms in Tacoma coming to help out. There's two sessions, one from 5-6 and one from 6-7. Both are meeting in the University Dorm Lounge. I highly suggest showing up to one of them.
Monday, March 23, 2009
Monday Workout
Alright, break's over time to stop slacking off.
Cindy
150 Wallball shots
20# ball
Post time to comments
A wallball rep is this: Take a medicine ball and hold it in front of you under your chin. Do a full squat, keeping the ball there and then when you stand up, throw the ball up to hit a spot on the wall. In our gym, try to keep it as high as possible without hitting the ceiling. Then catch the ball and go back into a full squat and repeat. Here's a video: http://media.crossfit.com/cf-video/WallBall.wmv. One hint on this one, if you can keep the ball in closer to your body on the catch, you'll save your arms a lot of pain.
To scale it, go with a lighter med ball or do only 100 or 75 reps. Keep it challenging though.
Cindy
150 Wallball shots
20# ball
Post time to comments
A wallball rep is this: Take a medicine ball and hold it in front of you under your chin. Do a full squat, keeping the ball there and then when you stand up, throw the ball up to hit a spot on the wall. In our gym, try to keep it as high as possible without hitting the ceiling. Then catch the ball and go back into a full squat and repeat. Here's a video: http://media.crossfit.com/cf-video/WallBall.wmv. One hint on this one, if you can keep the ball in closer to your body on the catch, you'll save your arms a lot of pain.
To scale it, go with a lighter med ball or do only 100 or 75 reps. Keep it challenging though.
Sunday, March 22, 2009
Practice Tuesday
Awesome playing this weekend BachHand. You showed what glory you are capable of and should be excited for sectionals.
PRACTICE TUESDAY 3/24 at 8pm on the TURF.
BE THERE. We are going over ZONE O and D. THIS IS IMPORTANT.
~tr0n
PRACTICE TUESDAY 3/24 at 8pm on the TURF.
BE THERE. We are going over ZONE O and D. THIS IS IMPORTANT.
~tr0n
Tuesday, March 17, 2009
St. Patrick's Day WOD
Here you go:
Murph
Run 1 mile
100 Pullups
200 Pushups
300 squats
Run 1 mile
You can do the stuff in the middle in whatever order you want, so I'm going to probably do 20 rounds of 5 pullups 10 pushups 15 squats. Just make sure you bookend things with the mile runs. To scale this, you can cut down the numbers/do knee pushups and jumping pullups, etc. Post your time and modifications to the comments.
By the way, I need you guys to post comments so I know who's doing the workouts. Otherwise I feel like I'm wasting my time if no one's doing them. Also if you're around for spring break email me. My ups email is jammons.
Murph
Run 1 mile
100 Pullups
200 Pushups
300 squats
Run 1 mile
You can do the stuff in the middle in whatever order you want, so I'm going to probably do 20 rounds of 5 pullups 10 pushups 15 squats. Just make sure you bookend things with the mile runs. To scale this, you can cut down the numbers/do knee pushups and jumping pullups, etc. Post your time and modifications to the comments.
By the way, I need you guys to post comments so I know who's doing the workouts. Otherwise I feel like I'm wasting my time if no one's doing them. Also if you're around for spring break email me. My ups email is jammons.
Wednesday, March 11, 2009
Wednesday Workout
This one's straight off today's crossfit.com post.
As many rounds as possible in 30 minutes of:
5 Pullups
5 Ring Dips (just do 10 regular dips if you don't have rings available.)
15 Situps
Post number of rounds to comments.
Workout tonight at 8:00. We'll probably be doing a different workout tonight, but if you miss it, just do this one.
I'm going to be gone until Sunday starting tomorrow, so find your own crossfit workout for Friday. Check crossfit.com
As many rounds as possible in 30 minutes of:
5 Pullups
5 Ring Dips (just do 10 regular dips if you don't have rings available.)
15 Situps
Post number of rounds to comments.
Workout tonight at 8:00. We'll probably be doing a different workout tonight, but if you miss it, just do this one.
I'm going to be gone until Sunday starting tomorrow, so find your own crossfit workout for Friday. Check crossfit.com
Monday, March 9, 2009
Monday Workout
This one's for Dustin:
75 Burpee Pullups
Post time to comments
I assume you all know what a burpee is. A burpee pullups is simply a burpee, but instead of jumping and clapping your hands together, you jump and grab the pullup bar and do a pullup.
To modify this one, get a box and jump onto it then do a jumping pullup. Try to do actual pullups for as long as possible before you move to the jumping ones.
Let's try meeting on Wednesday at 8pm again. We should have time to learn the push progression (shoulder press, push press, push jerk) and maybe work on deadlifts. You should come to this because the more you know, the more exciting I can make the workouts, otherwise you'll just be stuck doing pullups, pushups, situps and squats for the rest of your life.
See you Wednesday. Enjoy.
75 Burpee Pullups
Post time to comments
I assume you all know what a burpee is. A burpee pullups is simply a burpee, but instead of jumping and clapping your hands together, you jump and grab the pullup bar and do a pullup.
To modify this one, get a box and jump onto it then do a jumping pullup. Try to do actual pullups for as long as possible before you move to the jumping ones.
Let's try meeting on Wednesday at 8pm again. We should have time to learn the push progression (shoulder press, push press, push jerk) and maybe work on deadlifts. You should come to this because the more you know, the more exciting I can make the workouts, otherwise you'll just be stuck doing pullups, pushups, situps and squats for the rest of your life.
See you Wednesday. Enjoy.
Friday, March 6, 2009
Friday Workout
Three rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post your time for each round to the comments.
Feel free to modify the pullups and pushups as needed. If you do, just write down what you changed in your comments.
If you're going to be around for spring break, let me know. I'm going to be around for the last 2/3rds of it and I should have lots of free time to help you guys get huge.
Wednesday, March 4, 2009
Wednesday Workout
So anyone who can, meet in the gym at 8pm today.
If you can't, here's the workout we're going to be doing:
Deadlift
5-5-5-5-5
Post weights for each set
That means warm up with some lighter weight deadlifts then do five in a row at a heavier weight, then adjust the weight and do 5 more, then 5 more, then 5 more, then 5 more. Rest about 4 minutes between sets. You always want each set of 5 to be challenging. Your weight scheme should be less like 50-75-100-150-200, and more like 180-180-185-190-185 (those are just example weights, yours will be completely up to your body). Remember, the deadlift is not a fast lift.
If you don't know how do deadlift, come to tonights session or find someone who did who can show you how. Don't try if you don't know how because this is one lift where doing it wrong can be bad for you.
----
Edit:
So I figured out that you guys have practice tonight. If you can, find someone to show you how to deadlift and try to get this one in this week, otherwise, just skip it, or pull something off of crossfit.com to do as a workout.
If you can't, here's the workout we're going to be doing:
Deadlift
5-5-5-5-5
Post weights for each set
That means warm up with some lighter weight deadlifts then do five in a row at a heavier weight, then adjust the weight and do 5 more, then 5 more, then 5 more, then 5 more. Rest about 4 minutes between sets. You always want each set of 5 to be challenging. Your weight scheme should be less like 50-75-100-150-200, and more like 180-180-185-190-185 (those are just example weights, yours will be completely up to your body). Remember, the deadlift is not a fast lift.
If you don't know how do deadlift, come to tonights session or find someone who did who can show you how. Don't try if you don't know how because this is one lift where doing it wrong can be bad for you.
----
Edit:
So I figured out that you guys have practice tonight. If you can, find someone to show you how to deadlift and try to get this one in this week, otherwise, just skip it, or pull something off of crossfit.com to do as a workout.
Monday, March 2, 2009
Monday Workout
Here's one for the track. Find a stopwatch or a watch to time yourself.
Run 400m (once around the track)
30 Squats
20 Pushups
4 rounds for time
The time to beat on this one is about 12 minutes. Make sure your pushups are chest and hips to the ground then up to arms locked out. Do knee pushups if you have to. Squats should be below parallel. Also, I mean air squats. Unless I put a weight, I mean without any.
We'll meet again this Wednesday at 8pm. If this time does not work for you ever, write in the comments what time on Wednesday would be better for you. Any time after 4.
Post your times to the comments
Run 400m (once around the track)
30 Squats
20 Pushups
4 rounds for time
The time to beat on this one is about 12 minutes. Make sure your pushups are chest and hips to the ground then up to arms locked out. Do knee pushups if you have to. Squats should be below parallel. Also, I mean air squats. Unless I put a weight, I mean without any.
We'll meet again this Wednesday at 8pm. If this time does not work for you ever, write in the comments what time on Wednesday would be better for you. Any time after 4.
Post your times to the comments
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