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Borrowed this one from my good friend Coach Tom at CrossFit Breakthrough
Halting Deadlifts
5-5-5-5-5-5
Vance V.
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I started CrossFit in May 2011. I am 48 years old and I wanted to startcompletely over to build my level of fitness.
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■ Eat meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.
■ Keep workouts short and intense.
■ Regularly learn and play new sports.
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Our On-Ramp class meets 3 days a week for 3 weeks and classes are limited to 10 clients. They are designed to get you familiar with the basic movements that make up the foundation of CrossFit (this includes Nutrition). New clients will learn techniques and skills and will get a progressive introduction to the intensity levels that are inherent in our Workout of the Day (WODs). We include a success journal so you can track both your nutrition and workouts. Contact us at (619) 934-9934 to schedule a free introductory workout and reserve your spot in the On-Ramp Program.
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Wed 01/21/09
Wednesday, January 21, 2009
WOD
Borrowed this one from my good friend Coach Tom at CrossFit Breakthrough
Halting Deadlifts
5-5-5-5-5-5
Tues 01/20/09
Tuesday, January 20, 2009
Hang Snatch
1-1-1-1-1-1-1
Perform a Snatch with the bar starting at mid-thigh level.
Mon 01/19/09
Sunday, January 18, 2009
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
Post time to comments.
Compare to 080811.
Approximately 80% of our air pollution stems from hydrocarbons released by vegetation, so let's not go overboard in setting and enforcing tough emission standards from man-made sources.
Ronald Reagan
Fri 01/16/09
Friday, January 16, 2009
WOD
Randy
for time
75lb Power Snatch 75 reps
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons' wife and two children.
Thurs 01/15/09
Thursday, January 15, 2009
Pastor James and his wife Karina, she has lost 22lbs since Nov. and still going,congratulations Karina
WOD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Compare to 071112.
WOD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Compare to 071112.
Wed 01/14/09
Wednesday, January 14, 2009
WOD
Run 5 K
Post time to comments.
Compare to 081121.
Tues 01/13/09
Tuesday, January 13, 2009
WOD
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
Post time to comments.
‘Now’ is the operative word. Everything you put in your way is just a method of putting off the hour when you could actually be doing your dream. You don’t need endless time and perfect conditions. Do it now. Do it today. Do it for twenty minutes and watch your heart start beating. - Barbara Sher
Mon 01/12/09
Monday, January 12, 2009
WOD
" Helen"
3 rounds for time of
400 meter run
1.5pood Kettlebell swing x 21 reps
Pull-ups 12 reps
Wed 01/07/09
Tuesday, January 06, 2009
WOD
Mid-line stabilization
Overhead Squat
5-5-5-5-5
Eric overhead squating 105 lbs for five reps , and showing some great form.
Tues 01/06/09
WOD
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Mon 01/05/09
Monday, January 05, 2009
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 080825.
Bea, Elizabeth,Piper, and Bobby gettin some"Murph"
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Compare to 080825.
Bea, Elizabeth,Piper, and Bobby gettin some"Murph"
Thurs 12/18/08
Thursday, December 18, 2008
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions
Post rounds completed to comments.
Tues 12/16/08
Tuesday, December 16, 2008
WOD
"J.T."
for time
21-15-9 reps of
Handstand push-ups
Ring dips
Push-ups
WOD
Thursday, December 11, 2008
WOD
This one is for Miguel Flores-RIP bro
"Mc Flurry"
400 Meter Run
21 Cleans 185lbs (Miguels Body Weight)
21 Pull-Ups
400 Meter Run
15 Dumbell Thrusters 50 lbs
15 Pull Ups
400 Meter Run
9 Cleans 185lbs
9 Pull Ups
400 Meter Run
Miguel Flores 5/1/86 -12/8/08, RIP
Tues 12/09/08
Tuesday, December 09, 2008
WOD
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 080217.