"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.
Sunday, January 31, 2010
Friday, January 29, 2010
Saturday, January 30, 2010 WOD
No 10:00 session!
11:00am Outdoor Park Session!
Tillery Park
Max in 20 min:
10 HSPU
20 Squats
30 Double-Unders
Post rounds to comments
---------------------------
-Stair Run...on the minute.
-Wall Climbs and craziness.
---KB
11:00am Outdoor Park Session!
Tillery Park
Max in 20 min:
10 HSPU
20 Squats
30 Double-Unders
Post rounds to comments
---------------------------
-Stair Run...on the minute.
-Wall Climbs and craziness.
Tillery Park is located off of Forest Park Blvd. If heading South down Forest Park, turn right when you see a sign that says Berkeley Place...there is also a sign there that says Tillery Park. It is the second to last street before you reach the Forest Park/McCart merge. Please call me if you need help getting there, and be sure to bundle up! We will head over to Central Market afterwards. I know it will be cold, but I promise fun times.
---KB
Thursday, January 28, 2010
Friday, January 29, 2010 WOD
Back lever this!Warmup:
-10 min to find max height on a box jump.
-Back Lever Practice
---Squat Clean practice---
"Elizabeth"
(21-15-9)
135 lb Clean*
Ring Dips
Post time to comments
(Full squat clean is required*)
Wednesday, January 27, 2010
Thursday, January 28, 2010 WOD
Rest Day!
Active recovery session. Come in to review some self-defense techniques and learn all about kicking. We will do pad drills with a partner and timed bag exercises as well. Then its time to stretch. I will talk about different types of stretching, what to do before a workout, and what to do after. In Ashley's class come in to practice lifting technique and have your form analyzed before stretching.
If you decide to do an endurance session instead of kicking or lifting practice:
Time Trials:
15 min run
post distance
or
10 min row
post distance
Announcements!
Free Park Session!
This Saturday at 11am at Tillery Park
Lunch and excitement after at Central Market for all those who are interested!
(Go to http://www.tillerypark.org/ for driving directions.)
-Go South on Forest Park (away from I-30), turn right when you see the Berkeley Place sign.
-It is past Park Place
-----------------------------------------------------------------------------------
No more Wednesday Aquatics Session
Stay tuned for info on possible new Aquatics Sessions times!
Tuesday, January 26, 2010
Wednesday, January 27, 2010 WOD
Warmup:
Cauldron 3x10 (increase weight each round)
Jump Squat 3x10 (increase weight each round)
----------------------------
Power Clean...find 1 RM
(Strict landing--no widening of feet!)
Post loads to comments
----------------------------
"Mary"
Max in 20 min:
5 HSPU
10 One-Legged Squats (5 right/5 left)
15 Pullups
Post rounds to comments
Cauldron 3x10 (increase weight each round)
Jump Squat 3x10 (increase weight each round)
----------------------------
Power Clean...find 1 RM
(Strict landing--no widening of feet!)
Post loads to comments
----------------------------
"Mary"
Max in 20 min:
5 HSPU
10 One-Legged Squats (5 right/5 left)
15 Pullups
Post rounds to comments
Monday, January 25, 2010
Tuesday, January 26, 2010 WOD
For time:
1 Mile Run
Pushups 50 reps*
Situps 100 reps
Overhead Lunges 150 reps*
1 Mile Run
Post time to comments
*Use a 45 lb plate for the pushups and overhead lunges.
-Partition the three middle exercises as needed
(Ex: 5 Rounds of 10 Pushups/20 Situps/30 Overhead Lunges)
1 Mile Run
Pushups 50 reps*
Situps 100 reps
Overhead Lunges 150 reps*
1 Mile Run
Post time to comments
*Use a 45 lb plate for the pushups and overhead lunges.
-Partition the three middle exercises as needed
(Ex: 5 Rounds of 10 Pushups/20 Situps/30 Overhead Lunges)
Monday, January 25, 2010 WOD
Warmup:
3 Rounds:
Press Balance 3 reps
Snatch Balance 6 reps
Strength:
Thruster...
95 lbs (max reps)
135 lbs (max reps)
155 lbs (max reps)
-2 min rest in between
Post total reps to comments
WOD:
"Josh"
For time:
95 lb OHS 21 reps
Pullups 42 reps
95 lb OHS 15 reps
Pullups 30 reps
95 lb OHS 9 reps
Pullups 18 reps
Post time to comments
3 Rounds:
Press Balance 3 reps
Snatch Balance 6 reps
Strength:
Thruster...
95 lbs (max reps)
135 lbs (max reps)
155 lbs (max reps)
-2 min rest in between
Post total reps to comments
WOD:
"Josh"
For time:
95 lb OHS 21 reps
Pullups 42 reps
95 lb OHS 15 reps
Pullups 30 reps
95 lb OHS 9 reps
Pullups 18 reps
Post time to comments
Sunday, January 24, 2010
Friday, January 22, 2010
Saturday, January 23, 2010 WOD
10:00 Advanced Session:
-Back Lever & Muscle-Up Practice
Miliary Press 5-5-5-5-5
Post loads to comments
------------------------------
11:00 Regular Session:
On the roof!
Regular Session:
(21-18-15-12-9-6-3)
Wall Climbs
Burpees
3 laps each round
Post time to comments
- - - - - - - - - - - - - - - - -
For individuals in CrossFit games training:
For time:
Power Clean (135 lbs) 15 reps
Run 3 laps
Power Clean (155 lbs) 12 reps
Run 3 laps
Power Clean (185 lbs) 9 reps
Run 3 laps
Power Clean (205 lbs) 6 reps
Run 3 laps
Power Clean (225 lbs) 3 reps
Run 3 laps
Post time to comments
-touch and go at floor!
-Back Lever & Muscle-Up Practice
Miliary Press 5-5-5-5-5
Post loads to comments
------------------------------
11:00 Regular Session:
On the roof!
Regular Session:
(21-18-15-12-9-6-3)
Wall Climbs
Burpees
3 laps each round
Post time to comments
- - - - - - - - - - - - - - - - -
For individuals in CrossFit games training:
For time:
Power Clean (135 lbs) 15 reps
Run 3 laps
Power Clean (155 lbs) 12 reps
Run 3 laps
Power Clean (185 lbs) 9 reps
Run 3 laps
Power Clean (205 lbs) 6 reps
Run 3 laps
Power Clean (225 lbs) 3 reps
Run 3 laps
Post time to comments
-touch and go at floor!
Thursday, January 21, 2010
Wednesday, January 20, 2010
Thursday, January 21, 2010 WOD
(1-2-3-4-5-6-7-8-9-10)
HSPU
Pushups
-----(5 min rest)-----
(1-2-3-4-5-6-7-8-9-10)
Jump Squat
Burpee
Post times for each workout to comments
-1 of each, 2 of each, 3 of each, and so on.
HSPU
Pushups
-----(5 min rest)-----
(1-2-3-4-5-6-7-8-9-10)
Jump Squat
Burpee
Post times for each workout to comments
-1 of each, 2 of each, 3 of each, and so on.
Tuesday, January 19, 2010
Wednesday, January 20, 2010 WOD
Run or Row 5k for time
Post time to comments
---------------
Stretch after!
Post time to comments
---------------
Stretch after!
Monday, January 18, 2010
Tuesday, January 19, 2010 WOD
1st workout from qualifier at GSX last year...
3 Rounds for time:
155 lb Clean and Jerk 10 reps
500m R0w
Post time to comments
-Use either a squat clean or a thruster. A full squat must be present.
-400m Run will take place on the track (7 laps) if there is no room for the row.
Scaling will be offered as always!
3 Rounds for time:
155 lb Clean and Jerk 10 reps
500m R0w
Post time to comments
-Use either a squat clean or a thruster. A full squat must be present.
-400m Run will take place on the track (7 laps) if there is no room for the row.
Scaling will be offered as always!
Sunday, January 17, 2010
Monday, January 18, 2010 WOD
11:30 and 12:30 sessions only today!
Warmup:
-Handstand Practice
-Single Leg Deadlift Practice
-Practice any lift you want for 10 min
Workout:
Tabata Deadlift
(20 sec on/10 sec off)
8 Rounds
Post lowest rep count and weight used
---------------
Tabata KTE
(20 sec on/10 sec off)
4 Rounds
Post lowest rep count
Warmup:
-Handstand Practice
-Single Leg Deadlift Practice
-Practice any lift you want for 10 min
Workout:
Tabata Deadlift
(20 sec on/10 sec off)
8 Rounds
Post lowest rep count and weight used
---------------
Tabata KTE
(20 sec on/10 sec off)
4 Rounds
Post lowest rep count
Friday, January 15, 2010
Saturday, January 16, 2010 WOD
10:00 Advanced Session:
Weighted Chinups:
3-3-3-3-3
Weighted Chinups:
3-3-3-3-3
Max rep true hspu after each set
Post loads to comments
--------------------------
11:00 Regular Session:
5 Rounds for time:
Run 400m
30 Box Jumps (24")
30 Pushups
Post time to comments
Thursday, January 14, 2010
Friday, January 15, 2010 WOD
(21-18-15-12-9)
DB Hang Squat Clean (55 lbs)
Burpees
Post time to comments
(Squat Cleans in room, burpees on roof!)
-------------------------
50 Toes to Bar for time
DB Hang Squat Clean (55 lbs)
Burpees
Post time to comments
(Squat Cleans in room, burpees on roof!)
-------------------------
50 Toes to Bar for time
Wednesday, January 13, 2010
Thursday, January 14, 2010 WOD
Skill:
-Perform at least 10 crazy tricks
Click here for inspiration
-10 minutes of barefoot jump rope
(mix in regular, double, single-leg, and running)
-10 minutes of barefoot jump rope
(mix in regular, double, single-leg, and running)
-----------------------------
Strength:
OHS 10-10-10-10
Post loads to comments
------------------------------
Endurance:
1.5 mile run or 2k row for time
Post time to comments
Strength:
OHS 10-10-10-10
Post loads to comments
------------------------------
Endurance:
1.5 mile run or 2k row for time
Post time to comments
Tuesday, January 12, 2010
Wednesday, January 13, 2010 WOD
"Jason"
For time:
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups
Post time to comments
Compare to October 21, 2009 WOD
Video: Rob Miller does Jason
-Modification for 1 muscle-up is 3 pullups/3 dips.
(Ex: 5 Muscle-Ups = 3 Pullups/3 dips for 5 rounds.)
For time:
100 Squats
5 Muscle-Ups
75 Squats
10 Muscle-Ups
50 Squats
15 Muscle-Ups
25 Squats
20 Muscle-Ups
Post time to comments
Compare to October 21, 2009 WOD
Video: Rob Miller does Jason
-Modification for 1 muscle-up is 3 pullups/3 dips.
(Ex: 5 Muscle-Ups = 3 Pullups/3 dips for 5 rounds.)
Monday, January 11, 2010
Tuesday, January 12, 2010 WOD
Warmup:
3 Rounds, not for time:
500m Row
5 TGU (each arm)
Workout:
From the final workout at last regional qualifier at GSX...
(21-15-9)
Box Jump 24"
KB Swing 95/65
SDHP 1.5/1pood
Post time to comments
3 Rounds, not for time:
500m Row
5 TGU (each arm)
Workout:
From the final workout at last regional qualifier at GSX...
(21-15-9)
Box Jump 24"
KB Swing 95/65
SDHP 1.5/1pood
Post time to comments
Sunday, January 10, 2010
Monday, January 11, 2010 WOD
Don't forget that the 4:45 session starts today!
Clean and Jerk 1-1-1-1-1
Deadlift 5-5-5
Post loads to comments
--------------------
3 Rounds for time:
10 Med Ball Slam
10 Chest to Bar Pullups
10 Overhead Lunges (45 lb plate)
Post time to comments
Clean and Jerk 1-1-1-1-1
Deadlift 5-5-5
Post loads to comments
--------------------
3 Rounds for time:
10 Med Ball Slam
10 Chest to Bar Pullups
10 Overhead Lunges (45 lb plate)
Post time to comments
Friday, January 8, 2010
Saturday, January 9, 2010 WOD
10:00 Advanced Session:
Front Squat 10-10-10
Military Press 10-10-10
7 Rounds for time:
3 Anyway Floor to Overhead (185 lbs)
6 KB Swings (2 Pood)
9 Box Jumps
3 Laps (Sprint)
Post time to comments
----------------------------
11:00 Regular Session:
3 Rounds for time:
30 Thrusters (bar) (75 lbs for advanced)
30 Situps
Run 800m
Post time to comments
Front Squat 10-10-10
Military Press 10-10-10
7 Rounds for time:
3 Anyway Floor to Overhead (185 lbs)
6 KB Swings (2 Pood)
9 Box Jumps
3 Laps (Sprint)
Post time to comments
----------------------------
11:00 Regular Session:
3 Rounds for time:
30 Thrusters (bar) (75 lbs for advanced)
30 Situps
Run 800m
Post time to comments
Thursday, January 7, 2010
Friday, January 8, 2010
Warmup:
-Review 12-point Haganah strikes and front choke defense with a partner.
Workout:
Max rounds in 20 min:
5 Rolling Burpees
10 Plyometric Squats
15 Double Unders
Post rounds to comments
-Review 12-point Haganah strikes and front choke defense with a partner.
Workout:
Max rounds in 20 min:
5 Rolling Burpees
10 Plyometric Squats
15 Double Unders
Post rounds to comments
Wednesday, January 6, 2010
Thursday, January 7, 2010 WOD
Rest Day!
A much-needed one.
Self-defense techniques and stretching--something different.
New Classes! Mon/Wed 4:45 pm
Starting next week, I will be offering a 4:45 pm session on Monday and Wednesday. Please post your thoughts on this to the comments section.
Also, please feel free to post any suggestions or requests that you would like to see at Downtown CrossFit over the coming months. Thank you everyone for your continued support and your hard work in class. January is turning out to be a great month!
KB
Tuesday, January 5, 2010
Wednesday, January 6, 2010 WOD
5 Rounds for time:
400m Run
15 Deadlifts (250 lbs)
15 HSPU
15 L-Pullups
Post time to comments
400m Run
15 Deadlifts (250 lbs)
15 HSPU
15 L-Pullups
Post time to comments
Monday, January 4, 2010
Tuesday, January 5, 2010 WOD
"Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Post time to comments
-Complete one exercise before moving to next.
-Only chin over bar. No chest to bar required!
-------------------
Tabata Push Press
-rest in locked-out overhead position
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Post time to comments
-Complete one exercise before moving to next.
-Only chin over bar. No chest to bar required!
-------------------
Tabata Push Press
-rest in locked-out overhead position
Sunday, January 3, 2010
Monday, January 4, 2010 WOD
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
Friday, January 1, 2010
Saturday, January 2, 2010 WOD
10:00 Advanced Session:
Warmup: Basic Pad/Bag Drills and KB Press Progression
Workout:
Max rounds in 20 min:
5 True HSPU
10 Ring Dips
15 Double-Unders
Post rounds to comments
11:00 Regular Session:
Outdoor Partner Session...
5 Rounds:
20 Med. Ball Tosses (stand 5 steps apart)
40 Wall Ball Shots
Run 1 Lap around building
Post time to comments
Warmup: Basic Pad/Bag Drills and KB Press Progression
Workout:
Max rounds in 20 min:
5 True HSPU
10 Ring Dips
15 Double-Unders
Post rounds to comments
11:00 Regular Session:
Outdoor Partner Session...
5 Rounds:
20 Med. Ball Tosses (stand 5 steps apart)
40 Wall Ball Shots
Run 1 Lap around building
Post time to comments
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