Monday - 1 July

Our team will all be gone.

1.  Front Squat 3x3 Increase the weight each time
2.  3 RFT:
7 Cleans, 185/135
14 Dips
400m Run

Tuesday - 2 July

Bike 3000 meters,  Yes Bike!
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots

Run 800 meters
45 Pull-ups

 

Wednesday - 3July

1000lb Club Test

Max Bench, Squat and Deadlift.

 

If not doing the test, push some weight:

5 sets x 5 Bench press

5 sets x 5 Squats

Increase each set until you can just squeak out 5 reps

 

Thursday - 4 July

Rest Day or Long cardio event either Bike or Run

 

Friday - 5 July

I know it is a training Holiday but I'll start this about 11:50 as normal, this will be a long grinder

Power Drill
5 Rounds
5 HSPU or Dumbell press at 60
10 Power Cleans (135,95#)
15 Burpees
20 KBS (53,35#)
25 Wall Balls
3 Minute Rest between rounds

20130628

Friday – 28 June

TEAM Workout
One person is working at at time!
On the run - both team members upstairs - you decide how much each runs
2 rounds:
800 run (5 laps on track )
30 deadlifts at 135
30 kettlebell swings
15 burpees
30 deadlifts at 135
30 kettlebell swings
800 run (5 laps on track )

James/Grabski:   25:39
Hart/Collins:       28:54

20130627

Thursday – 27 June

3 rounds
1000meter row
25 Burpees
25 Pullups
25 Push Press at 95

Greg           41:46
Hart           41:46 (46:46  April 29th,   5:00 improvement)
Collins      48:18
Grabski     35:10
James         31:40 (34:25  April 29th, 2:45 improvement)
Conrad       40:31
Qureishi     41:53 (52:00  April 29th, 10:07 improvement)

20130626

Wednesday – 26 June

Bench / Squat ladder

10 Reps Body Weight Bench, 1 Body Weight Back Squat

9 Reps Body Weight Bench, 2 Body Weight Back Squat
Down to
1 Reps Body Weight Bench, 10 Body Weight Back Squat
                Banch/Squat Weight
Grabski         235/235
Conrad          235/235
Glover            235/235
James             225/235
Chappy          155/185
Qureishi         155/205
Collins              85/95
Hart                   75/85
Greg              120/ Wallballs (Welcome back to the group)

20130625

Tuesday – 25 June

21-15-9
Power cleans, Toe to bar, Kettlebell swings

Conrad     15:03
Hart         11:30
Chappy    11:35
James      14:10
Collins      16:35
Grabski    14:10
Glover      17:18

20130624

1 x 5 Press at light weight - grip and head movement
1 x 5 Strict press (Med Weight, i.e. not max effort tot get all 5 done)
1 x 5 Push press (Same weight as Strict press + 5)
1 x 5 Push jerk / split jerk (Same weight as Push press +5)

Then:
20 laps around the track
On the minute you will stop and odd minutes - 10 pushups, even minutes 10 situps
The faster you run the less stops you make and the less pushups and situps you will do.

Grabski:   22:39
Hart:        20:49
Conrad:    19:40
Collins:     23:48
Chappy:    19:50
Brooks:     18:38
James:      18:42
Glover:      23:50

Monday  - 24 Jun
Focus today is on Shoulder Press:
We are going to practice 3 types: Straight press, push press and push jerk / split jerk

Here is a article that talks to the difference:
http://www.crossfit.com/journal/library/PushpressJan03.pdf

Push Press Video:
http://www.youtube.com/watch?v=h6oQLMcTGTo

Push Jerk / Split jerk video:
http://www.youtube.com/watch?v=MAAPEUAWCjI

1 x 5 Press at light weight - grip and head movement
1 x 5 Strict press (Med  Weight, i.e. not max effort tot get all 5 done)
1 x 5 Push press (Same weight as Strict press + 5)
1 x 5 Push jerk / split jerk (Same weight as Push press +5)

Then:
20 laps around the track
On the minute you will stop and odd minutes - 10 pushups, even minutes 10 situps
The faster you run the less stops you make and the less pushups and situps you will do.

Tuesday – 25 June

21-15-9
Power cleans, Toe to bar, Kettlebell swings
 

Wednesday – 26 June

Bench / Squat ladder

10 Reps Body Weight Bench, 1 Body Weight Back Squat

9 Reps Body Weight Bench, 2 Body Weight Back Squat
…
1 Reps Body Weight Bench, 10 Body Weight Back Squat
 

Thursday – 27 June

3 rounds
1000meter row
25 Burpees
25 Pullups
25 Push Press at 95
 

Friday – 28 June

TEAM Workout
2 rounds:
800 run
30 deadlifts at 135
30 kettlebell swings
15 burpees
30 deadlifts at 135
30 kettlebell swings
800 run

20130621

Friday-21 Jun

 

Burpee Fun! 

 

15 Burpee Over-the-Bar Jumps 12″

(or a 1/2" skip depending on the bar you are using and how you define  "Jump")
15 Push Press 115 / 95
15 Burpee Over-the-Bar Jumps 12″
30 1armed dumbbell snatch (15 per arm) 50/30
15 Burpee Over-the-Bar Jumps 12″
15 Push Press 115 / 95
15 Burpee Over-the-Bar Jumps 12″

 

James: 9:40

Grabski: 10:42

Hart: 10:51

Collins: 11:38

Brooks: 11:30

Chappy: 12:45

 

 

20130620

Thursday -20 Jun

(remember Tuesday's practice on Power Cleans!)

 

3 rounds:

7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 400m

Grabski: 16:25
Collins: 16:46
Hart: 15:08
Brooks: 17:34
Chappy: 14:53
James: 15:59

20130619

Wednesday -19 Jun

Start with 2 rounds max pullups (rest 2-3 minutes between sets)

Helen:

3 rounds:

400 run

21Kettlebell swings

12 pullups

                    Pull-ups            Helen

Chap               20-20               15:55

Brooks              15-8               13:21

James             30-21               14:20

Conrad            12-10               13:05

Grabski           22-18               15:40

Hart                 11-7               14:40

Collins              10-8               16:30

20130618

Tuesday 18 Jun

Burgener Warmup

This is a 3 Position Clean Video to help teach Power Cleans

http://www.youtube.com/watch?v=w1FROZSKhIU

First 2 sets of 5 at a light weight and then 3x5 at a normal weight for Power Clean work.

2x5 light

3x5 mid weight

For whatever time is left - run 2 mile

 

James

Chappy

Brooks

Hart

Collins

Qureishi

Conrad

Glover

20130617

Monday -17 Jun

30 reps Bench (185lb)

500 row

20 reps bench (185lb)

1000 row

10 reps bench (185lb)

2000m row

 

 

Glover: 29:04

James: 27:55

Grabski: 25:35

All - here is a rough  outline of the week, we may have to tweak Thursday and Friday a bit !!

 

Monday -17 Jun

30 reps Bench (85% of BW)

500m row

20 reps bench (85% of BW)

1000m row

10 reps bench (85% of BW)

2000m row

 

Tuesday 18 Jun

Burgener Warmup

 

This is a 3 Position Clean Video to help teach Power Cleans

http://www.youtube.com/watch?v=w1FROZSKhIU

 First 2 sets of 5 at a light weight and then 3x5 at a normal weight for Power Clean work.

2x5 light

3x5 mid weight

For whatever time is left - run 2 mile 

 

Wednesday -19 Jun

Start with 2 rounds max pullups

Helen:

3 rounds:

400 run

21Kettlebell swings

12 pullups

 

Thursday -20 Jun

(exercise Tuesdays practice)

3 rounds:

7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 400m

 

Friday-21 Jun

We may have to play with the logistics of running this one with multiple people

15 Burpee Over-the-Bar Jumps 20″
15 Push Press 95#
15 Burpee Over-the-Bar Jumps 20″
30 1armed dumbbell snatch (15 per arm) 50/30
15 Burpee Over-the-Bar Jumps 20″
15 Push Jerks 135/95#
15 Burpee Over-the-Bar Jumps 20″

20130614

Friday- 14 June
“Fran” and “Diane” back to back (well, almost back to back, it took about 5+ minutes to change the weights on the bars, and get a little air)

Fran

21-15-9
Thrusters and Pullups

Diane (Modified to ease up on the shoulders a bit!)

21-15-9
225lb Deadlifts and Dips  (normally HSPUs) 

Good back to back events today, I certainly felt the long week, not sure about the rest of you!!

Brooks: Fran (11:22), Diane (8:10)
Grabski: Fran (5:52), Diane (6:39)
Glover: Fran (10:55), Diane (9:02)
James: Fran (6:07), Diane (5:15)

20130613

Thursday- 13 June

1K row buy in

5 rounds

10 toes to bar
10 kettlebell swings
10 Lunges with 45lb plate overhead
10 GH Sit-ups (must break parallel on the way down)
10 hand release pushups

800M Run Buy out

Hart:     25:40
Rodan:    22:40
Brooks:   31:21
Grabski:  31:20
James:    25:05
Sonia:    30:30
Saide:    30:35

20130612

Wednesday-12 June

"Thriller"

3 Rounds
10 Power Clean (135, 95)
15 Box Jump (24,20)
Then:

10 rounds of:  75m sprints, followed by 15 Air Squats

Hart: 5:20
Collins: 6:26
Brooks: 6:58
Conrad: 5:26
Grabski: 4:58
James: 4:07
Glover: 5:25
Qureishi: 5:20

Sprints took 10:30!

20130611

Tuesday-11 June

50 Bench Presses @ Body Weight

Immediate Penalty each time you rack the bar to rest = 10 burpees

Then resume benching. Continue until you hit 50 total reps on the bench.

Ok, we lost track of the times...
James - 205   (18:55)
Grabski - 225 (21:03)
Rodan - 185   (19:45)
Conrad - 235(18reps)/225(32reps) (22:19)
Qureishi - 185/175/135 (22:19)
Glover - 235
Hart - 75 (5 whole pounds heavier than Last week?)
Collins - 85
Brooks - 175
Chappy - 155

20130610

Monday-10 June

5x5 Back squats

- 2 sets at Body weight: you must hold at absolute depth for a 3 count before standing up
-3 sets go for max effort

Followed by three rounds upstairs

Run 3 laps
Run 2 laps with 25lb plate
Rest 2 minutes between rounds

                        2x5         3x5               Run (with rest subtracted)
Hart         Bar      95         14:47
Collins      Bar      65         16:05
Brooks       135     225         13:10
Rodan        135     225         11:30
James        225     295/275     11:37

Qureishi / Grabski were ready to Go! (that counts for something right?)

Monday-10 June

5x5 Back squats

- 2 sets at Body weight: you must hold at absolute depth for a 3 count before standing up
-3 sets go for max effort

Followed by three rounds upstairs

Run 3 laps
Run 2 laps with 25lb plate
Rest 2 minutes between rounds

 

Tuesday-11 June

50 Bench Presses @ Body Weight

Immediate Penalty each time you rack the bar to rest = 10 burpees

Then resume benching. Continue until you hit 50 total reps on the bench.

Wednesday-12 June

"Thriller"

3 Rounds
10 Power Clean (135, 95)
15 Box Jump (24,20)
Then:

2 mile run or 3K row

 

Thursday- 13 June

1K row buy in

 

5 rounds

10 toes to bar
10 kettlebell swings
10 Lunges with 45lb plate overhead
10 GH Sit-ups (must break parallel on the way down)
10 hand release pushups

800M Run Buy out

 

Friday- 14 June

“Naughty threesome”
“Fran” and “Diane” back to back

Fran

21-15-9
Thrusters and Pullups

Diane

21-15-9
225lb Deadlifts and Handstand Pushups(or D-Bell presses)

 

Not related to our workouts but pretty funny nonetheless.

20130607

"Walk in the park"

4 rounds of
25 pushups
Farmers carry your body weight 25 meters
12 Mountain Climbers
Farmers carry your body weight 25 meters
25 wall balls
Farmers carry your body weight 25 meters
12 mountain climbers
Farmers carry your body weight 25 meters

Great Job Everyone!!

Brooks 15:30 - 160
Rodan 14:54 - 180
Hart 14:54 - 70 (Body Weight?)
James 18:30 - 210
Qureishi 20:50 - 160
Grabski 21:15 - 220
Conrad 23:10 - 240 // 200

20130606

8 Rounds:

250m Row
5 deadlifts at 185/135/115
10 Diamond Pushups
10 Toes to Bar
By the end you will have completed 2000 meters!



Times:
Rodan: 24:00
Conrad: 26:30
Grabski: 30:21
Brooks: 27:10
Hart: 26:30
James: 26:54

20130605

The Bear
5 rounds:
Clean, Front squat, Push Press, Back squat, Push Press
Touch and go for 5 reps
135, 115, 95

Close out with Interval training, 8 laps:

Sprint 1 laps, Jog 1 Lap

Great Job everyone. This WOD was truly "A Bear"

Brooks 115 x 5 RDS
Rodan 115 x 5 RDS
Conrad 135 x1, 115 x 4 RDS
Rosy 55 x 5 RDS
Collins 35 x 5 RDS
James 155 x 5 RDS
Grabski 155 x 5 RDS
Qureishi 95 x 2 RDS, 85 x 3 RDS

DEMO Video for "The Bear"

http://www.youtube.com/watch?NR=1&v=veF3MFzB8JY&feature=endscreen

20130604

"CINDY"

20 Minute AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Post rounds in comments

Rodan 19
James 20 +23
Rosy 17+15
Grabski 22
Chappy 16 +7
Qureishi 15
Collins 12 (Welcome to the Group)
Conrad 21
Brooks 13

The real lunchtime workout

If you are going to sham on the gym to go out to eat, you might as well do it right.

Our Workout week!!

 

Monday: 3 JUN (Our Team Will not be there today)

5 KM Run
 

Tuesday: 4 JUN

Cindy - AMRAP 20 minutes
5 pull-ups
10 pushups
15 squats
 

Wednesday: 5 JUN

The Bear
5 rounds:
Clean, Front squat, Push Press, Back squat, Push Press
Touch and go for 5 reps
135, 115, 95

Close out with Interval training, 8 laps:

Sprint 1 laps, Jog 1 Lap 

Thursday: 6 JUN

2K Row-Every 250M get off the rower and do the following: 

5 Deadlifts @ 185/155/135 and 10 Slow diamond pushups(close grip with pointer fingers and thumbs touching-making a diamond)

Then resume rowing.

 

Friday: 7 JUN

4 rounds of "Walk in the park"
25 pushups
Farmers carry your body weight 25 meters
12 Mountain Climbers
Farmers carry your body weight 25 meters
25 wall balls
Farmers carry your body weight 25 meters
12 mountain climbers
Farmers carry your body weight 25 meters

20130603

5 KM Run

Post times in comments.