"CrossFit Total" <-- read this for rules and explanation.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Heather at the top of the Push Press.
Scores:
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Workout times for tomorrow: 6AM* , 7AM**, 6PM (No Coach)
* - the more asterisks, the more 1 on 1 coaching you are likely to receive. If you have an open schedule, try to gravitate to the times with more asterisks. If it says (No coach) then there will only be someone there to time you.
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Matt slamming out his Box Jumps early in the morning.
Scores:
Nice work Michelle, Letha, Kristine, Heather, Emilee, Stec, Eric, Valarie, John, Deb and Kathy. Brutal stuff!"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (women 14#)
Sumo deadlift high-pull, 75 pounds (Reps) (women 45#)
Box Jump, 20" box (Reps) Rx = no step-ups
Push-press, 75 pounds (Reps) (women 45#)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Last time we did it. 9/9/08
John 267 - As Rx'd
Eric 265 - As Rx'd
Michelle 287 As Rx'd (45#)
Kathy - 212 As Rx'd (45#)
Letha - 157 As Rx'd (45#)
Heather 261 Not as Rx
Debbie - 239 Not As Rx
Valarie - 217 (not as rx)
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Letha, Kristine, Stec, Eric Squat Crossfit Total from Jeremy Stecker on Vimeo.
Here's a video of Letha, Kristine, Stec, and Eric doing some squats - check your form and see what you can do to improve it. At max loads and in this video
here we can see a lot of our core getting soft and back rounding a bit. Also can note the heads going up which makes pushing our hips up much more difficult. We worked a lot of squat depth today and I'm RXing everyone to use a ball this week for all your squats to make sure you get to the right depth. Don't sit on the ball, lightly brush it. And make sure its a ball thats height has you slightly below parrallel.
Eric - 725 (new pr by 100 lbs!) ([Squat - 295, 295, 300], [Press 115, 120, 115], [Dead 295, 315, 320])
Stec - No number because can't do Deadlift (broken hand) (Squat 295, 310, 305) (Press 145, 165, 155)
Letha - 290 ([Squat - 95, 95, 100], [Press 50, 75, 65], [Dead 125, 130, 130]) (First time, nice!)
Kristine 270 ([Squat - 75, 80, 85], [Press 55, 65, 60], [Dead 115, 120, 125]) (85 lb improvement!)
Friday, Oct 2, 2008
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Letha and Michelle build some strong back muscles and improve their posture on the pullups from "Nate."
Michelle - 14 rounds + 4 Pullups ( 6 pullups green, 1 pood, knee pushups)
Letha - 13 Rounds (6 Pullups blue, 1/2 pood, knee pushups)
Heather - 13 + 4 pushups (1 pood kb, knee pushups, ? band pullups)
Debbie - 13 rounds + 4 kb swings (? pood, knee pushups, ? band pullups)
John 9 (subbed 2 mu for 3 pullups and 3 dips, 1.5 pood)
Kathy 19+2KB swing (2 pullups blue for 2 pullups, 1/2 pood, 4 rounds of reg pushups, rest knee)
Friday, Oct 2, 2008
C+J Timed workout
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Thursday, Oct 1, 2008
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Heather - 45, 45, 45
Kathy - 65, 75, 75, 75, 75
Eric - 225, 235, 245, 255, 255?
Jeremy - 225, 245, 245, 255, 255x2
Joe - 45, 65, 65, 75, 75?
John - 135, 145, 185x2, 165, 135
Michelle - 45, 65, 65, 65, 65
Debbie - 45, 65, 65, 65, 75
Tuesday, Sep 30, 2008
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
John N: Oh yeah!
Stec - 115,135,135,145x2,135
Eric - 115,125,135,145,155x3
Kathy - 75,85,85x3, 75, 75
John N - 115x2, 125, 135, 135, 145x3
Joe - 95, 45, 45, 45, 45
Debbie - 75, 80, 75, 75, 75
Monday, Sep 29, 2008
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Letha, Jakey, and Michelle crank out the squats
(*Note: not sure if these are correct, some kids erased some of it on my white board)
Jeremy - 12:07
Eric - 13:44
Kristine - 14:20*
Michelle - 18:19
Letha - 18:56*
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them.
Stec's Scores.
Coach:
Stec - 290 (PR by 7!)
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Recruit -
John N - 20:53 (Subbed 95 HPC, 16pullups/16 dips per round)
This is April deadlifting for the first time. Nice work April! April made great progress on the first day and we ramped her up because of good form. As we got a bit heavier, you can see the bar come slightly away from her body as she doesn't quite keep the hammies loaded. The back is also slightly rounded.
