WOD 20080430

Two minutes of cardio (your choice), Samson stretch, CFWU x 2

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

If twenty minutes is too much, bring the time down to ten minutes.  Use a broomstick or pvc pipe for the thrusters.  You can also use light weights if you are ready to step up the level of intensity.  If you are not in a gym and do not have dumbbells, fill a gallon jug with water or sand.  Thrusters can be found on the Exercise Page.  Do jumping pull-ups if you can (jungle gym works great) or the doorway variation if you do not have access to a pull-up bar.  Use common sense to scale back to what you can do, but don’t slack.  In CrossFit, doing it on your own makes you your own trainer.  Always try to push the envelope.  It is the only way to progress.  Remember if you can talk through the workout, you are not training intensely enough!

WOD 20080429

Run 5K

Just what it says.  If you can’t do a 5K (3.1 miles), bring it down to 2 miles or 1 mile.  Try to do this as fast as you can.  If you can only walk or jog, make sure the intensity level is kept up.  Intensity is what is going to burn away fat.  Intensity is what is going to help get your cholesterol lower.  Intensity is what is going to get you the results you want.  You should not be able to talk comfortably, whatever the pace and distance you choose.  

Post the details to comments.

WOD 20080428

Two minutes cardio (your choice), Samson Stretch, CFWUx3

Thrusters 1-1-1-1-1-1-1 reps

Strength Day again.  You will do seven sets of one rep each of thrusters (get to those in a minute). You want to do a proper warm-up and make sure your focus is on form not intensity: no clock.  Then you will want to ramp up slowly before trying to go for your one rep max (1RM)  on a thruster.  Really only those of you working out in a gym are going to be able to go for your 1RM.  Most of you will not get very high on the numbers and that is OK.  Go slowly, give yourself a rest between sets.  If you find your 1RM before hitting seven sets, then finish out the number of sets left with that weight.  

If you are at home, you may want to go “austere.”  That means you can use any heavy object to do seven sets with.  It should be pretty heavy.  A good one is to fill an empty gallon jug with water or sand. I’ve used my toddler before, LOL.  

A thruster is a front squat (squat holding the weight/bar at shoulder in front of you) that finishes with a push press.  Here are the Mac and Windows demos of the thruster by some of CF’s elites.

Believe you can, and you can.

Fast Food

Rest day.

Here is a link to a CrossFit Journal article on the importance of making good food choices, even when you don’t have a lot of time.

WOD 200804026

Five rounds for time of:
95 pound
Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

You can do a three round or five round version and it can be done with a pvc or broomstick, or in a gym with an empty bar if you are strong enough. The run is a quarter mile sprint. If done on a treadmill, set the incline to 2% to mimic running outside. You can also sub power walking if you can’t run, a 500m row or 2 min. of jump rope or jumping jacks. You can map a run around your neighborhood here.

Hang in there! Tomorrow is a rest day.

WOD 20080425

Deadlift 3-3-3-3-3 reps

Here is a good basic video intro to the deadlift. It is best to do this for practice with a broomstick or pvc pipe. If you have access to a gym, make sure you do not use a smith machine.

WOD 20080424

“Angie“

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

CFOZ version

10, 5 or 3 rounds for time of:

10 pull-ups

10 push-ups

10 sit-ups

10 squats

Post your time and the which round version you did to the comments

I will emphasize: do not do the warm up for time.

If you are up for it, this will be the first benchmark workout. Benchmarks are named the way hurricanes are named. They are also referred to as the “girls.” These girls leave you wrecked! The purpose of the benchmark WODs is to gauge your progress. They usually come up weeks to months apart. When they do you want to see how you did against your last time. Hopefully, you crushed it:) (This is also why I say to post your w/o to comments. It makes it easier to track.)

I have added a modification to the sit-ups. It can be seen on the Exercises Page.

Wednesday

Rest Day!

Here is a wonderful article from CrossFit Boston owner Jon Gilson on what real beauty should be.

WOD 20080422

CFWU x 2

Weighted pull-ups 1-1-1-1-1-1-1 reps

Got your attention! Today, I want everyone to find somewhere where they can practice negative pull-ups. Negatives are done by jumping or climbing up to the top position of a pull up and lowering yourself down as slowly as you can to full arm extension. It is important to try to keep control the whole way down. One year ago when I tried to do these, I used to plummet like a stone to the bottom, so I know how some of you may feel when you first do these. Only do the Rx amount; you will feel these tomorrow. If you don’t have a pull-up bar at home, go out to a jungle gym or low swing set. You don’t have to do these in conjuncture with the warm up, if you have time/child restrictions, break them into a separate mini-workout. Just do them.

This video is just for fun.

Changes

I’ve been trying to get the site to be more user-friendly. Let me know what works and what doesn’t.

BTW, the pic in the header is of my 21 mo. old’s chalk handprints in the gym were I work part-time. I have an amazing boss who lets my kids come to work sometimes.