Tues., March 31, 2015

Tuesday Workout of the Day

A.
Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps (95?)

Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 (30?)

CW: 95# DL, 30# DB for Presses

LW: 45# DL, 20# DB for Presses

B.
Three rounds for time of:

5 Renegade Rows

15 Strict Push-ups

20 Walking Lunges with DBs
(use the same weight DB as you choose for Renegade Rows)

CW: 10:26, 20# DB Renegade Rows

LW: 10:01, 15# DB Renegade Rows

Mon., March 30, 2015

Monday WOD

CrossFit Games Open Event 15.5 (Scaled)

For Time:

27 Calorie Row
27 Thrusters (65/45 lbs)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

CW: 16:37, 65# Thrusters

LW: 21:12, 50# Thrusters

Comments: Not sure why this took me so long, but I was glad I increased my Thruster weight to 50#, as opposed to the usual 45#. Baby steps.....

Fri., March 27, 2015

WOD:

Complete as many rounds as possible in 20 mins. of:

Row 400 meters
15 Strict Push-ups

CW: 6 rds. plus 400 m. row
LW: 6 rds. plus 50 m. row

Thurs., March 26, 2015

Thursday WOD

15-12-9 reps for time of:

95-lb. thrusters

Supine Pull-ups

   Rest 5 minutes

12-9-6 reps for time of:

95-lb. thrusters

Supine Pull-ups

   Rest 5 minutes

9-6-3 reps for time of:

95-lb. thrusters

Supine Pull-ups

CW: 24:51, 60# Thrusters

LW: 26:37, 45# Bar

Wed., March 25, 2015

Wednesday Workout of the Day

A.

Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Tempo Push-Ups x 12 reps @ 1111
Minute 3 – V-Ups x 20 reps

B.
For time:
Row 50 Calories
50 Push Presses – 20lb dumbbells?
Row 1,000 Meters

CW: 13:00, 25# DB for Push Press

LW:  16:30, bar for Push Press

Tues., March 24, 2015

Tuesday  Workout of the Day

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom) ….hold KB up at chest level
Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible)  …lay on stomach…forehead on towel, palms down, rotate overhead
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111…palms face each other, elbows in front

CW: heavy KB, tried 2.5 # plates for two rounds of Snow Angels, 30# DB for Presses

LW: lighter KB, used 2.5# plates for all rounds of SNow Angels, 15# DB for Presses

B.
Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpee

CW: 3 rds. + 15 KBS

LW: 3 rds. + 10 KBS

Mon., March 23, 2015

Monday Workout of the Day

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Front Squats (225/155 lbs – from the ground)

followed immediately by…(110 – 115?)

In teams of three, with only one partner working at a time, complete 3 rounds each of:
Row 500 Meters
8 Thrusters (135/95 lbs) (75?)

CW: 34:07 running clock (did one, rested one) , 105# FS, 70# Thrusters. Never went over :2 mins. for Rows.

LW: 38:39 running clock (did one, rested one) , 75# FS, 60# Thrusters. Never went over 2:30 min. for Rows.

Fri., March 20, 2015

Friday Workout of the Day

A.
Every minute on the minute for 12 minutes (4 sets):

Station 1 – Romanian Deadlift x 8 reps @ 20X1
Station 2 – Alternating Reverse Lunges x 10 reps
(perform these as heavy as possible)
Station 3 – Single-Arm DB Press x 6 each arm

CW: 95# RD, 20# DB for Rev. Lunges, 30# DB for Presses

LW: bar for RD, bar for Rev. Lunges, 20# DB for Presses

B.
Every minute on the minute for 15 minutes:

5 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right)
5 Burpees

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

CW: 8 Rds. (7 @ 2 min., 1 @ 1 min.), 20# DB Ren. Rows

LW: 8 Rds. (7 @ 2 min., 1 @ 1 min.),  20# DB Ren. Rows

C. Every 2 minutes, for 4/5 sets:

100 meter Farmer’s Carry (as heavy as possible)

CW: 45# plates

LW: 25# plates

Thurs., March 19, 2015

Thursday Workout of the Day

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

CW: 105#, 115#

LW: 95#

B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs…SUB 30 Hurdle Hops
25 Kettlebell Swings
25 DB Push Press

CW: 4 Rds. plus 30 Hurdle Hops (25# DB's for Push Presses)

LW: 2 Rds. plus 30 Weighted DB Step-overs, 25 KBS, 5DB Push Press (20# DB's for Push Presses)

Comments: Not sure why I got so much less done than Craig (maybe DB Step-overs as opposed to Hurdle Hops??). I was pooped when it was over!

Wed., March 18, 2015

WOD:

A.
Every 2 mins., for 16mins. (4 sets of each):
12 Supine Pull-ups
8 Bench Press reps.

CW: 115 #
LW: 65#

B.
For Time:
Row 1,000 miles
20 Elevated Push-ups
30 Sit-ups
40 Push-ups

CW: 11:17
LW: 11:33

Tues., March 17, 2015 (LW only)

WOD:

Push Jerk

5 - 5 - 3 - 3- 3 - 1 -1 -1 - 1 - 1

45#, 55#, 60#, 60#, 60#, 65# (x 5)

Tues., March 16, 2015

WOD:

10 Rounds for Time:

5 Front Squats
5 "Push-up/Dumb Bell Things"

CW: 18:33, 95# FS
LW: 19:30, 65# FS

Mon., March 9, 2015 (LW only)

WOD

 .  A. 4 sets of

              Single arm press, 8-10 reps each arm….30 lbs

              Rest 2-3 min

     B.. Complete as many rounds and reps as possible in 10 minutes;

           a.   10 push press….70 lbs.

           b.   Alternating overhead reverse lunges (?)…did these while holding dumbells at side…20                        lbs.

           c.    10 burpees over bar

LW: 3 Rds. plus 8 Push Press

      C. Every minute on the minute for 6 minutes;

           a.   Supine pull-ups 6-8

           b.   Bottoms up kettlebell carry, 25 yards each arm

LW: Did 6 rds, but it took 6 1/2 mins.

           

         

Fri., March 6, 2015 (Craig only)

Friday  Workout of the Day

A.

Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 10 reps -> 80
*Set 2 – 10 reps -> 85
*Set 3 – 8 reps ->90
*Set 4 – 8 reps ->95
*Set 5 – 6 reps ->100
*Set 6 – 6 reps->105

Add weight every set. 

B.

Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300 Meters…rowed 300 m
20 Walking Lunges with 32/24 kg KB Farmer’s Carry…carried 15 lb dumbells at side

Thurs., March 5, 2015 (Craig only)

Thursday Workout of the Day

A.

Every minute, on the minute, for 15 minutes:
3 Strict Pull-Ups
3 Renegade Rows – Used 20 lb dumbells
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

B.

For times:
Row 1000 Meters – 4:09
Rest 2 minutes
Row 500 Meters – 1:58

Wed., March 4, 2015 (Craig only)

Wednesday WOD

Deadlift 5-5-5-5-5 reps

175, 185, 195, 205, 210

Very difficult but improved over last similar wod

Tues., March 3, 2015 (Craig only)

Tuesday WOD

 .  A. 4 sets of

              Single arm press, 8-10 reps each arm….30 lbs

              Rest 2-3 min

     B.. Complete as many rounds and reps as possible in 10 minutes;

           a.   10 push press….70 lbs.

           b.   Alternating overhead reverse lunges (?)…did these while holding dumbells at side…20                        lbs.

           c.    10 burpees over bar

CW: Completed 4 sets

      C. Every minute on the minute for 6 minutes;

           a.   Supine pull-ups 6-8

           b.   Bottoms up kettlebell carry, 25 yards each arm

           
         

Mon., March 2, 2015

WOD:

A.

Row 1,000 mtrs.
30 Thrusters
20 Supine Pull-ups

CW: 10:06, 50#
LW: 11:39, bar

B.

Row 1,000 mtrs.
20 Thrusters
15 Supine Pull-ups

CW: 8:38, 50#
LW: 9:41, bar