Archive for 2011

Wedesday, October12

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Cash In: 50 OH Lunges(45#/25# Plate)

7 Rounds:

5 L-Pull Ups

10 KTE

15 Wall Ball

Cash Out: 50 OH Lunges

 

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Tuesday October 11

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Wendler Deadlift 5@65%, 5@75%, 5+@85%

10 Min Amrap:

3 rep barbell complex, 10 KB Swings

Barbell Complex: (135/95#) 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press

via Trident CrossFit.

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Monday, October 10

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For Time:

1K Row/800M Run

100 Perfect Push Ups – for every break or failure to achieve full ROM, perform 15 air squats (rest in high plank position only)

1K Row/800 M Run

(athletes must do both row and run but can start/finish with either one)

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Friday, October 7

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Weighed Pull-Up 5, 4, 3, 2, 1, 1

*Beginners can sub out straight-legged ring rows and/or single-ring ring rows w/ elevated feet, or pull up negatives

For Time:

50 Box Jumps

40 KB High Pulls

30 2-Push Up Burpees

20 2-squat Wall Ball (20/14)

10 Tire Flips

 

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Thursday, October 6, 2011

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Wendler Back Squat 5 @ 65%,5@75%,5+@85%

5 Rounds for Time:

6 Front Squat (Rx weight = HEAVY for the individual) 135-165 M, 85-115W recommended

8 Ring Dips

200 M Run

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Wednesday, October 5

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4-5 Intervals, 2 min rest between each interval:

250 M Row

15 Slamball

20 Russian KB Swings

25 Abmat or Anchored Sit Ups

via Trident CrossFit.

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Tuesday, October 4, 2011

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Wendler Strict Press: 5,5,5+

For Time:

Powercleans (155#/105#) 10,8,6,4,2

HSPU 6,6,6,6,6

{10 PC, 6 HSPU, 8 PC, 6 HSPU, etc…}

Beginner athletes can sub out 10 Push ups per round for HSPU, and DB Hang Power Cleans

 

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Monday October 3, 2011

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For Time:

30 Single-Arm Dumbbell Thrusters (15 each arm) -30#M/20#W, 30 Pull Ups, 400 M Run

20 Single-Arm DB Thrusters, 20 Pull Ups, 400 M Run

10 Single -Arm DB Thrusters, 10 Pull Ups, 400 M Run

Advanced athletes sub C2B Pull Ups

EXTRA CREDIT: Tabata KTE or TTB

 

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Saturday, October 1

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“ The Seven”

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

via Trident CrossFit.

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Friday, September 30

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1 Rep Max Back Squat(athletes training less than 3 months, Back Squat 5-5-5-5-5)

3 Rounds for Time:

15 Power Cleans

600 M Run

via Trident CrossFit.

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Thursday, September 29th 2011

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1 Rep Max Bench press

(athletes training less than 3 months, Bench Press 5-5-5-5-5)

400 m Overhead Carry

800 m Run

500 m Row

400 m Farmers Carry 45 lbs

 

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Wednesday, September 28th 2011

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Happy Birthday Coach Karen!

1 Rep Max Deadlift-

athletes training less than 3 months, Deadlift 5-5-5-5-5

2 Rounds1:00 Max reps

20 second rest in between each exercise-

Sandbag Box Step-ups-

Knees to elbows

Deadlift 125/185- can be scaled up or down-

Ball Slam

Row- calories

 

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Paleo Challenge!!

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Alright party people, it’s about that time to dial in on nutrition! I know many of you have been anxiously anticipating the details and criteria for the upcoming Paleo challenge, so here it is!

I realize that Paleo eating, despite being a trendy buzz in the Crossfit community, still may be a complete mystery to a lot of our athletes, so before I go ...

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Tuesday, September 27

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1 Rep Max Shoulder Press-

Beginners < 3 months shoulder Press 5-5-5-5-5

Tabata Something Else

32 intervals of :20s on, :10 sec off

8-intervals of pullups then

8-intervals of push ups then

8-intervals of situps finally

8-intervals of air squats

Score is Total Reps

Beginners < 2 months: 6 intervals of each exercise

via Trident CrossFit.

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Monday,September 26

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The Chadtastic Paleo Challenge Baseline Workouts

1.) 5 Min Max Distance Row

2.)5 Minute Max Ascending Ladder: Box Jumps (24/20) and Push Press (95/65) {1 rep of each movement, 2 reps of each movement, etc…}

3.) 5 Min AMRAP: 3 Burpees, 3 Pull Ups – scored on total # of reps

3 Minutes of Rest Between Workouts

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