Archive for March, 2010
Thursday 4/1/2010
Additional Warmup: 800 m run, 20x Squats, 20x Walking Lunges, 20x GHD back extensions
Workout of the Day:
AMRAP in 14 min.
7x KB Swings (55#/35#)
7x Box Jump
Suicide Sprint
Post Rounds Completed to comments.
Check this out today!
Wednesday 3/31/2010
Additional Warmup: 800 m Run, 15x PVC pass thrus, 30x Squats, 15x Push Press, 10x OHS unloaded bar
Workout of the Day:
OHS
3-3-3-3
Rest
100x Slam Balls for Time (40#/20#)
Post loads and time to comments.
Dee cheering Lee on during Sectionals
Tuesday 3/30/2010
Additional Warmup: 500 m Row, 10x Burpee Broad Jumps, 10x bar pass thrus, 15x OHS PVC/unloaded bar, 10x Muscle Snatch
Workout of the Day:
7 rounds
7x Power Snatch (95#/65#)
21x Double Unders
Post time to comments.
CF Kids today at 4:30 pm
**FRIDGE FUND IS DUE**
Monday 3/29/2010
Congrats to Danielle, Dom and Lee who competed in the CF Sectionals this past weekend! They pushed themselves to the limit and did an awesome job!! For results click here
Additional Warmup: 800 m Run, bear crawl across gym and back, 10x burpee pullups, 10x Thrusters w/unloaded bar
Workout of the Day:
20x Wall Balls
15x T2B
20x Box Jump (20 inch box)
20x SDHP (95#/65#)
15x HSPU
20x Walking lunges
20x PP (95#/65#)
15x Pullups
20x Double Unders
Post time to comments.
Friday 3/26/2010
**There will only be 2 class times today 6:30 am and 12:00-1:30 pm (open gym). We will be closed all day Saturday and Sunday. Sorry for the inconvenience**
Workout of the Day:
As many reps as possible in 7 minutes of:
12 Box Jumps (24/20 inches)
8 Sumo Deadlift High-pulls (95/65lbs)
Each rep is worth 3 points
If you can’t make it to the gym today opt for: 400 m walking lunge or 5 rounds 400 m Run/50x Squats
Looking for something to do this Saturday in lieu of Open Gym? Head to 31st street and run the Wounded Warrior 5k Run. For more information click here
p.s. Don’t forget to wear your new Odyssey shirts!
Thursday 3/25/2010
**Reminder** We will be closed for this Friday’s 8:30-10:30 am, 5:00-7:00 pm classes and all day Saturday
Additional Warmup:
40o M Run, 3x “Cindy”, Sprint Drills
Workout of the Day:
“Tabata This”
Squat
Pullups
Situps
Pushups
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a scoring example from Mark Twight:
- Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
- Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
- Improvement happens really fast when the workout is done consistently (bimonthly).
- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:
A total score of 41 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
This score is a 41.
Post total score to comments.
**CF Kids today at 4:30!
Wednesday 3/24/2010
**Due to the CF Sectionals being held this weekend, there will be NO Friday 5:00-7:00pm classes and we will be closed all day Saturday. Please help us cheer on our trainers as they prepare to compete this weekend!
Additional Warmup: Bear Crawl across gym and back, 10x Wall Balls, 10x Medicine Ball Cleans, 50x Double Unders
Workout of the Day:
With 7 minutes on the clock:
Perform an 800 m Run immediately followed by:
Max OHS (95#/65#)
Rest 2 Minutes
With another 7 minutes on the clock:
Perform an 800 M Run immediately followed by:
Max Push Press (95#/65#)
Post max reps completed for each lift to comments.
Tuesday 3/23/2010
Additional Warmup: Run 1 mile
Workout of the day:
Deadlift
1-1-1-1-1-1-1
Post loads to comments.
Monday 3/22/2010
**There will be NO 5:30 am classes. We will continue with 6:30 am classes Monday, Wednesday and Friday**
Additonal Warmup: 2 Rounds: 400 m Run, 10x Ring Pushups, 15x Squats, 10x Hang Power Cleans with unloaded Bar
Workout of the Day:
“Tyler E.”
4 Rounds
15x KB Swings (55#/35#)
10x Squat Cleans (135#/95#)
15x Pullups
Post loads and times to comments.
Tyler
Sunday 3/21/2010
Rest Day
Saturday 3/20/2010
Open Gym (members only) 8:30-10:30
Want to give CrossFit a try? Come to our free trial workout at 10:30!
Friday 3/19/2010
Additional warmup: 800 m row, 15x HSPU, 15x Front Squat, 15x Push Press
Workout of the Day:
“Nicole”
AMRAP in 20 min.
400 m Run
Max Pull-ups
Post rounds and total pull-ups completed.
Thursday 3/18/2010
CrossFit Kids today!
Additional Warm-up: 2 rounds of: 10x Ring Dips, 20 DB Push Press, 10 Med Ball Cleans, 20 GHD Back Extensions
Workout of the Day:
3 Rounds:
400 M Run
30x Wall Balls (20#/14#)
10x Clean and Jerk (135#/95#)
Post time to comments.
Wednesday 3/17/2010
THE GYM WILL CLOSE AT 6:00PM TODAY
Sorry for the late notice!
Don’t forget that we have the 0530 and 0630 WOD today with Dom, and the 1200pm Open Gym session as well
Additional Warm-Up: 800m run and 3 rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
Workout of the Day:
3 Minutes of Box Jumps (24/20 inch)
1 Minute Rest
3 Minutes of Sit-ups (anchored)
1 Minute Rest
3 Minutes of Push Ups
Post your score to comments. (score= total reps for all 3 exercises)
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