May 2008 Archives
Bench Press 3-3-3-3
4 rounds for time:
25 Kettlebell swings
15 pushups
15 situps
25 Dumbbell front squats, 35(20)lbs
25 Dumbbell push presses, 35(20)lbs
10 pullups
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This is the first in a series of Polish weightlifting videos (insert joke here) that I've been watching. They're good for picking up on certain training elements: consistency of form, speed getting underneath the bar, crispness. If you're interested, go to youtube to check out the other videos submitted by the author of this one.
4 rounds for time:
10 KB high pull
10 KB swings
10 (1 pushup + 3 kickbacks)
Kickback= from pushup position, jump your feet in and then jump them back out
Post time to comments.
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Jon Gilson at Again Faster writes:
"Dedication:
You think you know pain, but you have no idea. The heart thumping, chest expanding, lactic acid burn of your last workout was a walk through the meadow.
Somewhere, there's a guy who did it in half the time it took you. He suffered. Plasma forced its way into his lungs, causing him to hack on repeat. He choked down bile halfway through, and ended on his back, pupils dilated to the size of dimes....
Read the rest here
Thrusters
Pull-ups
Diamond push-ups
21 - 15 - 9
For Time
Modify the pull-ups with ring rows like Ruth if you can't do pull-ups.
TImes;
Opie - 7.45
Shane - 8.39
Sylvain - 6.14
Mary - 9.48
Chuck - 7.37
Great job to all but escpecially Sylvain from our MMA school.
GREAT TIME BUD!!
Medicine ball ceans x 20
Push-ups x 20
Box Jumps x 20
4 rounds for time
This is what happens when you train crossfit.
Times;
Will - 13.28
Brenda - 13.31
Dawn - 15.20
Chuck - 9.15 ( 3 rounds)
This was a tough one - GREAT JOB to all who participated
0.50 mile run
50 Squats
100m walking lunge w/ DB held in front
4 rounds
Burn out - 30 secs plate hold,
30 secs plate press x 2
Tabata;
DB rows,
Push-ups,
Squats,
KB Swings,
Standing lunges
4 rounds of each
75 push-ups
95 KB high pulls
50 bar dips
45 KB Swings
25 push-ups
1 round for time
Deadlift 5-3-2-2
Shoulder Press 5-3-2-2
3 rounds for time:
10 burpees
15 bumper plate half moons, 45(25)lbs
20 lunge steps
Workout from Tuesday of last week
Workout from May 13, 2008 from Peter Haas on Vimeo.
15 Overhead squats, 95(65)lbs
15 Sumo Deadlift high pulls
15 situps
BUDDY WORKOUT
120 Pull-ups
120 Dips
Partner up and do this amount as a team
21 - 15 - 9
Deadlift
Handstand push-ups
Row 1000m
100 push-ups
200 squats
Row 1000m
FOR TIME
Hi guys, Sorry it's been a while but here are this weeks workouts for you.
Any questions please give me a call or e-mail me at hanajaislayton@aol.com
Mondays and Fridays workouts are now an hour long as we are doing nutritional information and lifting technique.
Warm - up 3 minutes of mountain climbers
Box jumps
Squats
Walking lunges
1 minute of each
5 rounds
15 ring pushups
15 knees to elbows
15 overhead DB situps, 10%BW in each hand
Post times to comments.
3 rounds for time:
Sprint 100 yards
15 burpees
Alternating Medicine Ball Pushups
Kettlebell swings, 55(35)lbs
Jumping Situps
Post times and weights used to comments.
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Mike and Bahram hit their first muscleups yesterday. Congrats guys!
First Muscleups at Crossfit 24/7 from Peter Haas on Vimeo.
Push Press 5-3-3-2
For time:
50 Burpees
Jump one foot above reach each rep.
Post loads used and time to completion for the burpees to comments.
250m row
5 pullups
10 kettlebell swings, 55 lbs (35 lbs)
15 pushups
Post time to comments.
