250 Jump Rope Skips
40 Wall Ball
10 Turkish Get Ups (ea.)
40 Wall Ball
250 Jump Skips
Wednesday, October 31, 2007
Tuesday, October 30, 2007
Monday, October 29, 2007
Thursday, October 25, 2007
Wednesday, October 24, 2007
10-24-07 WOD
"Tabata Omaplata"
Tabata Interval of 20 seconds of work followed by 10 seconds of rest repeated 8 times per exercise. 1 minute rotation between each.-
- 1 Pood Kettlebell Swings
- Ring Push-ups
- Jiu-Jitsu Sit-ups
- 20" box jumps
- Thrusters
Each exercise is scored by the averaging of your strongest and weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.
Tabata Interval of 20 seconds of work followed by 10 seconds of rest repeated 8 times per exercise. 1 minute rotation between each.-
- 1 Pood Kettlebell Swings
- Ring Push-ups
- Jiu-Jitsu Sit-ups
- 20" box jumps
- Thrusters
Each exercise is scored by the averaging of your strongest and weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.
Tuesday, October 23, 2007
Monday, October 22, 2007
10-22-07 WOD
Max Rounds In 20min
Kettlebell Swings (heavy) 20x
Medicine Ball Cleans 20x
Sumo Deadlift High-Pull (KB) 20x
GHD Sit-Ups 20x
Double-Unders 20x
Kettlebell Swings (heavy) 20x
Medicine Ball Cleans 20x
Sumo Deadlift High-Pull (KB) 20x
GHD Sit-Ups 20x
Double-Unders 20x
Thursday, October 18, 2007
10-19-07 WOD
Navy SEAL Lt. Michael Murphy will receive the Congressional Medal of Honor (MOH), our nation's highest honor, on October 22, 2007.
"Murph"
For time:
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
**This WOD was completed by Lt. Murphy wearing 20# body armor! If you have a weighted vest or body armor, wear it.
Wednesday, October 17, 2007
10-17-07 WOD
21-18-15-12-9-6 and 3 rep rounds for time of:
35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups
The dumbbell burpee hang squat clean thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Example of each one on its own:
Burpee [wmv]
Hang Clean [wmv] [mov] [wmv 2]
Thruster [mov][wmv]
Now combine them.
(See 8/1/07)
35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups
The dumbbell burpee hang squat clean thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Example of each one on its own:
Burpee [wmv]
Hang Clean [wmv] [mov] [wmv 2]
Thruster [mov][wmv]
Now combine them.
(See 8/1/07)
Tuesday, October 16, 2007
Sunday, October 14, 2007
10-15-07 WOD
From CF Santa Cruz
3 Rounds for time:
400m Run
21 KBS (Heavy)
Max Rep Back Squat (Gents use 135# and Ladies use 95#)
12 Pull Ups
3 Rounds for time:
400m Run
21 KBS (Heavy)
Max Rep Back Squat (Gents use 135# and Ladies use 95#)
12 Pull Ups
Thursday, October 11, 2007
Wednesday, October 10, 2007
Tuesday, October 9, 2007
10-9-07 WOD
Max rounds in 20 minutes
Row 300m
Heavy KB Swings - 7x
Ring Dips - 10x
Blame Mike Malloy at CrossFit San Jose www.crossfitsj.com
Row 300m
Heavy KB Swings - 7x
Ring Dips - 10x
Blame Mike Malloy at CrossFit San Jose www.crossfitsj.com
Sunday, October 7, 2007
10-8-07 WOD
21, 15, 9 reps
For Time
Sumo Deadlift High Pull: Heavy KB
Dumbell Push Press: 35 lbs
Box Jumps
For Time
Sumo Deadlift High Pull: Heavy KB
Dumbell Push Press: 35 lbs
Box Jumps
Saturday, October 6, 2007
Thursday, October 4, 2007
10-4-07 WOD
400m carrying 20lb ball
25 ring dips
25 ring rows Rx is body parallel to ground (may need feet on box if necessary to get parallel)
25 wall ball
3 rounds for time
25 ring dips
25 ring rows Rx is body parallel to ground (may need feet on box if necessary to get parallel)
25 wall ball
3 rounds for time
Wednesday, October 3, 2007
Tuesday, October 2, 2007
10-2-07 WOD
"20's"
For Time:
- Squat
- Medicine Ball Push-Ups 20x
- Plate Shakes 20x
- Heavy Kettlebell Swings 20x
- Box Jumps 20x
- Burpees 20x
- GHD Sit-Ups 20x
- Wall Ball 20x
- 20lb Thrusters 20x
- Double-Unders 20x
- Standing Broad Jump 20x
- Back Extensions 20x
* Note: You can't move on to the next exrecise until all 20 reps are completed.
For Time:
- Squat
- Medicine Ball Push-Ups 20x
- Plate Shakes 20x
- Heavy Kettlebell Swings 20x
- Box Jumps 20x
- Burpees 20x
- GHD Sit-Ups 20x
- Wall Ball 20x
- 20lb Thrusters 20x
- Double-Unders 20x
- Standing Broad Jump 20x
- Back Extensions 20x
* Note: You can't move on to the next exrecise until all 20 reps are completed.
What should I eat?
In order to maximize your results, you need to also take your diet seriously. Some people are fanatical about their workouts, but neglect what they eat. This will never allow you to maximize your results or performance. Others are almost religious about what and when they eat. This will undoubtedly get you results, but it may be hard to live with over the long haul. Rare are the individuals that can maintain a strict diet for a lifetime. This will lead to the infamous "falling off of the wagon."
Our advice is to follow a healthy diet that enables you to optimize not only your workouts, but have the energy to lead a happy healthy life. Unless you are one of the rare individuals with a hyper sense of discipline (or if you are training for an event) we also advise you to set a diet that you can live with for the rest of your life.
Here is a good starting point when setting your diets: http://www.crossfit.com/cf-info/start-diet.html
Remember, we don't look at our diets as a way to drop "that last 10lbs"! Your diet is merely fuel for the machine that is your body!
Our advice is to follow a healthy diet that enables you to optimize not only your workouts, but have the energy to lead a happy healthy life. Unless you are one of the rare individuals with a hyper sense of discipline (or if you are training for an event) we also advise you to set a diet that you can live with for the rest of your life.
Here is a good starting point when setting your diets: http://www.crossfit.com/cf-info/start-diet.html
Remember, we don't look at our diets as a way to drop "that last 10lbs"! Your diet is merely fuel for the machine that is your body!
Monday, October 1, 2007
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