Rest Day
Get outside and do something. Jog, shoot some hoops, throw the frisbee around, even yard york!
Tuesday, June 8, 2010
Saturday - 6/5/10
"Grace"
For time:
30 Clean and Jerks 135#/95#
AMRAP 20 minutes:
Muscle Ups
Handstand Push Ups
Slosh Pipe tilts
(no rush, just get work in, working on control and form)
No Gym WOD:
Find something heavier than a few pounds and do:
100 Ground to Overhead Anyhow
(water jugs, a chair, fill a pillow case with odds and ends, anything with a good weight!)
Notes:
"Grace" is a great, quick workout you can do if you want a bud-kicking but want to be able to function for the rest of the day. It is not too heavy, not too long (top athletes do this in the 1:25 range, I got it in 2:57). It involves a lot of coordination though. Any Olympic style lift, done in high-rep form will always be a tricky endeavor. So, be sure to focus on doing the form properly rather than get the fastest time in the world.
For time:
30 Clean and Jerks 135#/95#
AMRAP 20 minutes:
Muscle Ups
Handstand Push Ups
Slosh Pipe tilts
(no rush, just get work in, working on control and form)
No Gym WOD:
Find something heavier than a few pounds and do:
100 Ground to Overhead Anyhow
(water jugs, a chair, fill a pillow case with odds and ends, anything with a good weight!)
Notes:
"Grace" is a great, quick workout you can do if you want a bud-kicking but want to be able to function for the rest of the day. It is not too heavy, not too long (top athletes do this in the 1:25 range, I got it in 2:57). It involves a lot of coordination though. Any Olympic style lift, done in high-rep form will always be a tricky endeavor. So, be sure to focus on doing the form properly rather than get the fastest time in the world.
Friday - 6/4/10
"Friday mostly Fun Day"
5, 4, 3, 2, 2
Dumbbell Bench Press
Dumbbell Row
AMRAP 20 minutes of:
100 double unders
90 jumping jacks
80 sit ups
70 push ups
60 pull ups
50 box jumps
Remainder of time do:
50 meter sled sprint 100#/75#
50 meter bear crawl
(score is rounds of sled and bear crawl)
No Gym WOD:
100 tuck jumps
90 jumping jacks
80 sit ups
70 push ups
60 rows (pull ups/inverted rows)
50 box jumps
40 meters out and back bear crawl
30 weighted throws (find something and throw it!)
20 burpees
10 meters out and back broad jump
(if you're feeling feisty, go back up, 10-100!)
Notes:
Just go all out today, thats the point of the Friday workouts! With the No Gym WOD, I have been posting up lots of pulls and jumps and so on. I think it's about time to get outside, wherever you might be, and find a good pull up bar. A door, a tree branch, a table, the list can go on, just find something firm and use it. As for box jumps, just use a chair if that's all that's around. You can always use your bed too, it'll work a ton of stability. The other day, I used a set of stairs, and just jumped to the third step, it was brutally great!
Be prepared for dips next week! A couple chairs will work perfectly for them.
5, 4, 3, 2, 2
Dumbbell Bench Press
Dumbbell Row
AMRAP 20 minutes of:
100 double unders
90 jumping jacks
80 sit ups
70 push ups
60 pull ups
50 box jumps
Remainder of time do:
50 meter sled sprint 100#/75#
50 meter bear crawl
(score is rounds of sled and bear crawl)
No Gym WOD:
100 tuck jumps
90 jumping jacks
80 sit ups
70 push ups
60 rows (pull ups/inverted rows)
50 box jumps
40 meters out and back bear crawl
30 weighted throws (find something and throw it!)
20 burpees
10 meters out and back broad jump
(if you're feeling feisty, go back up, 10-100!)
Notes:
Just go all out today, thats the point of the Friday workouts! With the No Gym WOD, I have been posting up lots of pulls and jumps and so on. I think it's about time to get outside, wherever you might be, and find a good pull up bar. A door, a tree branch, a table, the list can go on, just find something firm and use it. As for box jumps, just use a chair if that's all that's around. You can always use your bed too, it'll work a ton of stability. The other day, I used a set of stairs, and just jumped to the third step, it was brutally great!
Be prepared for dips next week! A couple chairs will work perfectly for them.
Thursday - 6/3/10
"Agility/Row"
10 x T-drill 20 yards
10 x T-Drill 10 yards
10 x forward shuttle run
100 meter row
200 meter row
300 meter row
400 meter row
500 meter row
No Gym WOD:
Same agility drills
Then do:
Same distance with sprints
Notes:
The T-drill is done by setting up a cone/marker 20 (and then 10) yards in front of the start, one 20 yards to the left of that cone, and to the right. You sprint to the middle cone, shuffle to a side cone, shuffle across to the other side cone, shuffle back to the muddle, and back peddle to the start, as fast as you can.
The forward shuttle run is done by setting up a cone 5 meters from the start, and 10 meters from the start, all in a straight line. Sprint to the first one, back peddle to the start, sprint to the far one as fast as you can.
10 x T-drill 20 yards
10 x T-Drill 10 yards
10 x forward shuttle run
100 meter row
200 meter row
300 meter row
400 meter row
500 meter row
No Gym WOD:
Same agility drills
Then do:
Same distance with sprints
Notes:
The T-drill is done by setting up a cone/marker 20 (and then 10) yards in front of the start, one 20 yards to the left of that cone, and to the right. You sprint to the middle cone, shuffle to a side cone, shuffle across to the other side cone, shuffle back to the muddle, and back peddle to the start, as fast as you can.
The forward shuttle run is done by setting up a cone 5 meters from the start, and 10 meters from the start, all in a straight line. Sprint to the first one, back peddle to the start, sprint to the far one as fast as you can.
Wednesday - 6/2/10
"Box"
6, 6, 4, 4, 4, 2, 2 Box Squats
3 rounds of: Max reps weighted pull ups (kipping/butterfly is fine)
3 rounds of: Max rep weighted push ups
(use a 20#/12# vest. Rest 30 seconds between rounds, and 2 minutes between exercises)
AMRAP 8 minutes of:
11 KB Swings
7 Push Ups
No Gym WOD:
200 Air Squats for time:
10 total rounds alternating between:
30 hand wipers
Max Rep push ups
(resting 30 seconds between all rounds)
Notes:
Hand wipers are performed by getting into the raised superman position, the performing a jumping jack motion with you arms. Up and down = 1 rep.
6, 6, 4, 4, 4, 2, 2 Box Squats
3 rounds of: Max reps weighted pull ups (kipping/butterfly is fine)
3 rounds of: Max rep weighted push ups
(use a 20#/12# vest. Rest 30 seconds between rounds, and 2 minutes between exercises)
AMRAP 8 minutes of:
11 KB Swings
7 Push Ups
No Gym WOD:
200 Air Squats for time:
10 total rounds alternating between:
30 hand wipers
Max Rep push ups
(resting 30 seconds between all rounds)
Notes:
Hand wipers are performed by getting into the raised superman position, the performing a jumping jack motion with you arms. Up and down = 1 rep.
Tuesday - 6/1/10
"Get Fast"
4 x 800
jog 1600
8 x 200
jog 800
Notes:
Rest should be about 1-2 minutes between everything. Make sure to get a really good active warm up before, and stretch like crazy after!
4 x 800
jog 1600
8 x 200
jog 800
Notes:
Rest should be about 1-2 minutes between everything. Make sure to get a really good active warm up before, and stretch like crazy after!
Wednesday, June 2, 2010
Past WOD's
Monday - 5/31/10
"Murph"
For time (perform the squats, push ups and pull ups in any order)
1-Mile Run
300 Squats
200 Push Ups
100 Pull Ups
1-Mile Run
Notes:
If you want to get some strength work in today (and I am always for that), here's a little something you can do:
4, 4, 4, 2, 2, 2 Front Squat
3, 3, 3, 3 Weighted Pull Ups
If you decide to do the strength work, go ahead and sub sit ups for pull ups if your arms are a little fatigued (no need to over-do it too much...). Murph is a brutal CrossFit WOD that you'll find most affiliates doing around the Memorial Day weekend. There are plenty other WOD's named after war hero's, but this one is probably the most accessible by most people, no weights are needed! If you wand a little added fun, go ahead and throw a weight vest on (supposed to represent body armor).
The most common way to break up the movements are 5 pull ups, 10 push ups and 15 squats for 20 rounds (basically 20 rounds of "Cindy"). And expect to be working out for over 30 minutes on this one!
Sunday - 5/30/10
Rest Day - Get outside people!
Saturday - 5/29/10
5 x 2-3 Turkish Get Ups
(mess around with the top of the movement, do some step ups, windmills, OH squats etc.)
TRX Full Body Circuit (2-3 sets of 12 reps at each exercise)
Squats, reverse lunge, pistol squat, lateral lunge, hip thrust, push up, row, roll out, archer, face pull
For time:
500 meter row
No Gym WOD:
In any order, get the following reps completed as fast as you can:
300 squats
200 lunges
100 push ups
100 sit ups
100 legs raises
20 50-meter sprints
Notes:
The Turkish Get Up (TGU) is a great all around stability, strength and coordination exercise that I think is miss-used sometimes. To really get the full benefits of the movement, you have to get a very heavy weight; heavy enough that if your elbow bends, or your arm falls out of position, even for a split second, it becomes very, very hard to complete the entire movement. Use a dumbbell, a kettlebell, a sandbag, a rock, anything. Just make it heavy!
Friday - 5/28/10
5, 5, 3, 3, 3, 3 Hang Power Cleans (90+ seconds rest between sets)
rest 5 minutes
3 rounds of 4-6 reps of:
Weighted Dips
1-arm DB thrusters
rest 2 minutes
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
Pull Ups
Box Jumps 30in/24in
No Gym WOD:
For Time:
10 push ups
1 burpee
9 push ups
2 burpees
8 push ups
3 burpees
7 push ups
4 burpees
6 push ups
5 burpees
5 push ups
6 burpees
4 push ups
7 burpees
3 push ups
8 burpees
2 push ups
9 burpees
1 push up
10 burpees
rest 2 minutes, then, for time:
bear crawl 200 meters
(10 sit up to jumps every rest)
Notes:
Be fast on the cleans. I have been working with my athletes a lot these days with staying tall, getting that "jump" feeling at the start of the clean. Get a good shrug in, and I mean really drive those shoulders to the ears. Then, get under that damn bar, as fast as possible.
I really like this "No Gym WOD" a lot It's going to burn out your chest and shoulders like crazy, and I know that bear crawl to finish up is just mean. But man, will it be a good burn! have fun with it! And a note on performing these WODs, when posting results, scores and coments, go ahead and post to comments on the main page.
Thursday - 5/27/10
"Jump Around"
5 rounds of (resting 30 seconds between rounds):
5 Box Jumps at each height
20", 24", 30", 36", 40"
rest 3 minutes
5 rounds of (resting 30 seconds between rounds):
5 Lateral Box Jumps at each height
20", 24", 30"
rest 3 minutes
2 x 400 meter sprint (rest 60 seconds between rounds)
No Gym WOD:
3 rounds of (rest 2 minutes between rounds. Total work time):
20 max height vertical jumps
50 tuck jumps
50 walking lunges
20 jumping lunges
50 squats
Notes:
Plyo, or jump training is an amazing way to train for explosive power. While mixing in box jumps, double unders and broad jumps here and there are great; to have a focused session on a somewhat regular basis will help you to see gains in all aspects of life.
Another great way to add to your jump training is by using a resistance tool like The Vertimax. As one of the only trainers in the greater Washington area, I highly recommend coming over and checking the thing out. It works by strapping yourself into a system of cables. They can attach to you waist, thighs, feet and hands, and supply increased resistance as you perform the dynamic movements. As an added bonus, you can also hook the cable up to a barbell and work on dynamic deadlifts, press, and Olympic lifts. The thing is so damn cool.
Wednesday - 5/26/10
"Chain Up The Posterior"
4, 4, 4, 4, 4, 4 Rack Pulls (60 seconds rest between sets)
rest 3 minutes
3 sets of 3-6 reps of (30 seconds between supersets):
Self-loaded barbell Split Squats (no rack or cage, get bar to your shoulders from ground)
Glute/Ham Raises
rest 3 minutes
For Time:
800 meter sandbag run
800 meter unweighted run
No Gym WOD:
For time:
50 walking lunges
50 jumping lunges
50 squats
50 jumping squats
20 walking lunges
20 jumping lunges
20 squats
20 jumping squats
run a mile
Notes:
Well, upon further testing, and further deliberation, I have decided to "chop" out the original 2nd workout. The plan was to utilize an axe, and because of safety concerns and a few other reasons (feel free to ask any questions AFTER the event as I will just give you an annoyed look before that; I really wanted to do this workout!) I had to get rid of it. BUT...
I came up with something that I am legitimately as excited about. Tomorrow and the rest of the week is testing of these WOD's, not to judge weather or not we can do them, but rather to get an idea of scores. At this point I am 100% on what we will actually be doing on June 19th, so again, get to work! And expect to have a freaking blast out there. This is going to be challenging, but so damn fun!
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