CrossFit Odyssey

Saturday 1/31/2009

0745 – Meet at Odyssey for the drive to CF Hampton Roads if you’re going to their workout.

0930 – 1030 Open Gym for members (please try to finish by 10:30)

1030 – 1130 Free Trial Workout for non members

Reminder!

1/30/09-  Reminder… On Saturday (Jan. 31st) we have been invited to workout at CrossFit Hampton Roads.  This is not intended to be an affiliate vs. affiliate challenge but a way for us to share a workout and meet fellow crossfitters in the area.  The workout is scheduled to start at 9am with a nutrition Q&A afterwards.  If you plan on attending please meet at Odyssey tomorrow morning at 0745 if you want to carpool / caravan to CF Hampton Roads.

Sara will be running the regularly scheduled Saturday routine for those not able to make it to Hampton Roads tomorrow. Sorry for the last minute change of plans!

Friday 1/30/2009

Run 800 m

DB Push Press (2×35#/2×25#)

3,4,5,6,7,8,9,10,11,12, 

KTE

20/19/18/17/16/15/14/13/12/11

Run 800 m

(*alternate DB PP and KTE – i.e. 3 PP then 20 KTE)

Thursday 1/29/2009

Row 500 m

Followed by,

3 Rounds:

10x Deadlift (BW)

15x Burpees

10x Box Jumps 

Wednesday 1/28/2009

5 Rounds of BW Backsquat

Perform max reps for each round.  This is not timed, rest as needed between rounds.  Post reps to comments.

Tuesday 1/27/2009

“Annie”

50-40-30-20-10

Double Unders

Situps

Afterwards, complete 5 rounds of max pullups. Rest as needed between rounds. Post time and pullups to comments.

Check this guy out:   http://media.crossfit.com/cf-video/CrossFit_SpealDoesAnnie.mov

Monday 1/26/2009

AMRAP in 20 minutes

5x Thrusters (95#)

7x Hang Power Clean (95#)

10x SDHP (95#)

…..What’s the word?

A few of the am crew

Sunday 1/25/2009

Rest Day

Saturday 1/24/2009

0930: Open Gym for members 

Feel free to practice your ring pull ups… like this guy on YouTube. (click on “watch in high quality”)

http://www.youtube.com/watch?v=0wK4R5rXXrA&feature=channel

1030: Free Trial Workout open to anyone

Friday 1/23/2009

3 rounds:

400 m run

30 x Kettlebell Swing (55#/35#)

30 x Weighted situps (35#/15#)

30 x Back Extensions

Thursday 1/22/2009

“Karindy”

3 Rounds of:

50 Wall Balls (20#/14#) and 5 rounds of 5x Pullups,10x Pushups,15x Squats.

One complete round is: 50 wall balls followed by 5 rounds of Cindy. Complete 3 rounds and you will have done 150 wall balls (“Karen”) and 15 rounds of (“Cindy”).

Carley

Wednesday 1/21/2009

Jerk 5,5,3,3,2,2,1,1,1

Then, get out the tape measure and go for a max height box jump. Check out this video of a 52″ jump!

http://www.vimeo.com/2484436

Fight Gone Bad...

Tuesday 1/20/2009

21,15,9

Squat Clean (135#/95#)

Pullups

Rest 5 min….

2 minutes of L-sit holds on rings

Monday 1/19/2009

“Fight Gone Bad”

http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.mov

In this workout you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. We will do three rounds of the below stations in the following order:

1. Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75/50 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75/50 pounds (Reps)
5. Row: (Calories)

The clock does not reset or stop between exercises. On the call of “rotate,” the athlete/s must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is one point.

Ensure the following when scoring your reps:

Ball hits the 10′ target.

Ground to chin on the SDHP.

Open hip on the top of the box jumps.

Arms locked out at the top of the push press.

Any damper setting on the rower is fine.

Compare score to your Oct. 20th post.