Schedule

Sunday:

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.

Monday:
Back Squat 3-3-3-3-3 reps
Post loads to comments.

Tuesday:

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups 
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.

Wednesday:
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.

Thursday:

Active Rest (Ski Club)

Friday:
Five rounds for time of:
135 pound Thruster, 15 reps
Row 500m

Saturday:
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats
Post time to comments.

Sunday:
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.

Today's WOD

WOD 1: Climb in Garage

New WODs...

Day 1:
Deadlifts: Max 1-1-1-1-1-1-1 or 3x5

7 rounds for time:

10 Med Ball Cleans and Jerks
10 Burpees

Finisher: 30 pull-ups

Day 2:

Snatch 3x5
1 round for time:
500m row
25 Push-ups
25 SDLHP
50 Abmat sit-ups
25 SDLHP
25 Push-ups
500m row

Finisher: 15 Dips

Day 3:

Push Press, Push Jerk
AMRAP 15 min
3 Hang Power Snatches (45#) OR DB Hang Power Snatch  (# TBD)
Followed by 2 rounds of
3 Pull-ups
6 Push-ups
9 Box Jumps

12 Abmat sit-ups
(The above equals one round)

Finisher: 10 Rope pull-ups from sitting

Day 4:

5 rounds for time:

250m Row
10 Wall Balls
20 Med Ball Cleans
30 Med Ball Overhead Walking Lunges

Finisher: 25 KB swings

Day 5:
“Fight Gone Bad”
3 rounds of time:
Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)
Coach’s notes: For FGB 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 move [...]

Day 6:
30-20-10
Air squat
Burpees
Push-ups
Abmat sit-ups

Finisher: 2000m row

Today's WOD

WOD 1: Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground.
Post impressions to comments.

WOD 2:
3 rounds for time of:
500m Row
21 Ring Push-ups
21 KB Swings, 1.5 pd.
21 Unders

Today's WOD

Skiing (Rest Day!)

Michele's Workout

“Christine”
3 rounds for time:
500 m Row
12 65# deadlifts
21 Box steps – 21″
Post time to comments.

Dianne's WOD

“Twins”
Two rounds, of each couplet, for time of:
1) 750m Row
1) 20 Push-ups (feet higher than hands)
2) 45# Thruster, 20 reps
2) 10 Pull-ups
Coach’s notes: You must complete two rounds of the first couplet before moving on to the second couplet.

Today's WOD

WOD 1: Complete as many rounds as you can in twenty minutes of:
Row 500 meters
20 Turkish Get-ups with a 1 pd KB
Post rounds and fractions of rounds completed to comments.

WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups

Today's WOD

Ski 3 mi.

http://connect.garmin.com/activity/21778760

Something abut skiing that I love...  Not a hard workout, but between the beautiful evening, good snow, and the peaceful surroundings, it makes it hard to beat!

Yesterday's WODs

WOD 1: Bioreserve Snow Run
4.74 mi. @ 9:48 pace.  This represents an excellent run in the snow!

http://connect.garmin.com/activity/21726866

WOD 2:
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
50 Sit-ups
Post time to comments.

Last Papa WOD

Warm-up
Row
10 Medball squat cleans
Step-ups

WOD: "Christine"
3 rounds for time
500m Row
12 Deadlifts @ 65#
21 Step-ups 21"

Finisher
10 Rope pulls from sitting

Last Mimi WOD

Warm-up
Row
Shoulder Warm-up

WOD
10 Medball Deadlifts
10 Rope pulls from chair
30 Climbing wall squats
20 Flutterkicks
10 Toe-touches
20 Wall push-ups

Michele's Workout

“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)


Finisher
10 Rope pulls from sitting

Dianne's WOD

“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)

Today's WOD

WOD 1: Clean and Jerk 1-1-1-1-1-1-1
WOD 2:"Grace"
30 Clean and Jerk (135#)
WOD 3: DB Push Press 3x5

Dianne's WOD

WOD: AMRAP in 15
10 Wallball Shots (14#)
10 Pull-ups (Green Band)
10 Sit-ups

Schedule

Sunday:
WOD 1: DB Split Jerk 3x5 reps
WOD 2:"Grace"
30 Clean and Jerk (135#)

Monday:
WOD 1: Snow Run 5K
Post time to comments.

WOD 2: For time...
Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
30 GHD Sit-ups
Post time to comments.

Tuesday:
WOD 1:
5 rounds (1 min. on and 30 sec. off)
Row
KB swing
Air squat
Total Calories and Reps and post to comments.

WOD 2:
10-50-5-25-10
Overhead squats 75#
Pull ups
Sit ups

Wednesday: Tabada Day!
Ring Push-ups
Practice Muscle-ups
Snatch
Rope Climb
Wall balls

Thursday:
Rest Day (Ski Club)

Friday:
Climbing

Saturday:
WOD 1: Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 1.5 pood KB
Post rounds and fractions of rounds completed to comments.

WOD 2: Snow Run

Today's WOD and Saturday

Snow run in the Bioreserve...
6.67 Miles
http://connect.garmin.com/activity/21446859

Saturday:
Rest Day

Dianne's WOD

“Christine”
3 rounds for time:
500 m Row
12 75# deadlifts
21 Box steps – 21″
Post time to comments.

Today's WOD

"Lumberjack 20" (Modified)
20 Deadlifts (275lbs)
Row 500m
20 KB swings (1.5 pood)
Row 500m
20 Overhead Squats (95lbs)
Row 500m
20 Burpees
Row 500m
20 Pullups (Chest to Bar)
Row 500m
20 Box jumps (21")
Row 500m
20 Squat Cleans (95 lbs)
Row 500m

Today's WOD

WOD 1:
Complete three rounds for time of:
Row 1000m
135 pound Power cleans, 21 reps
***Broke bar on 3rd set***

WOD 2:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Sit-ups
Back Extensions

Michelle's Workout

Warm-up
500m Row
50 Jump ropes
10 Ring Dips (band assisted)
10 Pull-ups (band assisted)
20 Squats

WOD 1
21-15-9
Push-ups
Squats
Sit-ups

Finisher
10 Knees to chest 

Michele's Last Workout

Warm-up
500m Row
25 Jumping jacks
10 Push-ups
10 Sit-ups
10 Ring rows

Squat clinic
30 Squats

WOD
10-9-8-7-6-5-4-3-2-1
Ring rows
Sit-ups
Step-ups

Next few WODs for Di and Dad

Hey Di and Dad! These will be the next 3 workouts. (Not all on the same day...)

“Christine”
3 rounds for time:
500 m Row
12 75# deadlifts
21 Box steps – 21″
Post time to comments.

“Petranek Fitness Test” for time:
500 m Row
40 Squats
30 Situps
20 Push-ups (knees double)
10 Pull-ups (band double)
This is a quick one, so we'll do some strength work too...

“Twins”
Two rounds, of each couplet, for time of:
1) 750m Row
1) 20 Push-ups (feet higher than hands)
2) 45# Thruster, 20 reps
2) 10 Pull-ups
Coach’s notes: You must complete two rounds of the first couplet before moving on to the second couplet.

Rest Day!

WOD Schedule and Today's WOD

Today's WOD
Run 4.7 Miles w/Di (Snow)
http://connect.garmin.com/activity/21190598

Wednesday:

Complete three rounds for time of:
Run 800m (Row 1000m)
155 pound Power cleans, 21 reps

Thursday:
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Sit-ups
Back Extensions

Friday:
"Lumberjack 20" (Modified)
20 Deadlifts (275lbs)
Run 400m (Row 500m)
20 KB swings (1.5 pood)
Run 400m (Row 500m)
20 Overhead Squats (115lbs)
Run 400m (Row 500m)
20 Burpees
Run 400m (Row 500m)
20 Pullups (Chest to Bar)
Run 400m (Row 500m)
20 Box jumps (24")
Run 400m (Row 500m)
20 Squat Cleans (95 lbs)
Run 400m (Row 500m)

Saturday:

Rest Day!

Sunday:

Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.

Today's WOD

Warm-up
100 Jump ropes
25 Unders
20 KB swings 1 pd.

20 Squats

20 Dips

WOD 1 "Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups


(Subbed practice Muscle-ups)

Dianne's WOD

Warm-up
100 Jump ropes
20 Push-ups
50 Squats
10 KB Swings

WOD 1
5 RFT
10 Ring Rows
10 Burpees
10 Sit-ups

Mimi WOD

Warm-up
Row 500m
4-way shoulders
10 Toe-touches

WOD 1
3 Rounds for time
5 Ring rows
5 Beginner's Push-ups
5 Assisted squats


WOD 2
AMRAP in 4 min.
Car Trunks

Finisher
Row until you feel done!

Papa WOD

Warm-up
Row 500m
20 step-ups
C&J Plate progression 10, 15, 25 x 5

WOD 1
Euchre Deck of Cards
Take a deck of cards, shuffle. Face cards are 5, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.
Cycle euchre deck;
Hearts = ring rows
Diamonds = row calories
Spades = sit-ups
Clubs = squats

Finisher

10 Sitting knees to chest

10 Pushups

3 Pull-ups

Today's WOD

WOD 1
3 rounds; each round 15-12-9 reps of:
Thrusters right arm, 1 pd.
Thrusters left arm, 1 pd.
"One-hand" pull-up right arm (left hand grabs the right wrist); 1st round
"One-hand" pull-up left arm (right hand grabs the left wrist); 1st round

2nd and 3rd rounds: strict pull-ups.

Today's WOD

The 12 Days of Christmas! from CrossFit Park City...

I subbed 20# DB and 1.5 pd KB for lack of equipment.

23:24

Rest Day!

Yesterday...

Today's WOD

Warm-up
500m row
10 OHS (Broomstick)
10 Squat cleans (BS)
10 Squat snatches (BS)
100 Jump ropes
25 Unders (I'm finally getting better...)

WOD 1
Muscle-up practice
3x5

WOD 2
OHS
3-3-3-3-3-3-3

WOD3 "Joshie" (Modified)
Complete three rounds for time of:
20# DB snatch, 21 reps, right arm
21 Strict pull-ups
21 Leg-lifts
20# DB snatch, 21 reps, left arm
21 Strict Pull-ups
21 Leg-lifts
Post time to comments.
These are squat not power snatches.

Finisher

500m Row (easy)

Schedule

Wednesday: Garage WOD
Muscle-up practice x10

WOD "Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.

Thursday: Garage WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.

Friday: Garage WOD
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.

Saturday: Rest Day

Sunday: "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Monday: "Jason" 
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Tuesday:

9-15-21-15-9 reps of:
Ring pushups
Ring dips

Mimi WOD

Warm-up
Row 250m
10 Toe touches (bend knees)
Shoulder shrugs and windmills
10 Medball pick-ups

WOD 1
Squat Clinic
20 Squats

Finisher
Row 1000m

Papa WOD

Warm-up
100 Jump ropes
250 m Row

WOD 1

Back Squat 3x5

45#, 65#, 75#

WOD 2
100m row
5 push-ups
2 pull-ups
100m row
5 push-ups
2 pull-ups
10 squats
100m row
5 push-ups
2 pull-up
25 sit-ups
100m row
5 push-ups
20 squats
25 sit-ups
40 step-ups

Finisher

Static Hang 30 seconds

Today's WOD

Schedule change-up with the addition of the rower...

Warm-up 1
C2 Fishing

WOD 1 (From CFE)
1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off

Warm-up 1

C2 Fishing

WOD 2 (From CFE)
85-90% of Best Distance for your set time.
C2: SC: 10min- LC: 15min- U:20min

The Rower...

...is here!

C2 Model D w/PM3

Today's WOD

New workout needed today... Linda had her way with my left shoulder.

Warm-up
Run 1 mile
Dynamic stretching
Deploy crampons

WOD 1
3 miles
Tempo at 9 min/mile
(in snow)

Finisher
Easy 1 mile home
Running Yoga
Work the yellow balls

Warm-up 2
100 Jump ropes
25 Unders

WOD 2
4RFT
50 Situps
25 Lunges
25 K2E
50 Squats

Puke... Ha ha...

Michelle's Workout

Warm-up
50 Jump ropes
25 Jumping jacks
10 Push-ups
10 Sit-ups
10 Ring rows

Squat clinic
30 Squats

WOD
10-9-8-7-6-5-4-3-2-1
Ring rows
Sit-ups
Step-ups

Dianne's WOD

Warm-up
250m Row
100 Jump ropes
10 Squat cleans w/broom stick
10 OHS w/broom stick
20 Pull-ups

WOD2
On the minute for 15 minutes
5 Push-ups
10 Sit-ups
10 Squats (15 1st two rounds)

Dianne's WOD

Warm-up
100 Jump ropes
20 Sit-ups
20 Push-up
20 Squats

WOD 1
"Frannie" 21-15-9
DB Thrusters #20
Pull-ups (green)

WOD 2
5-1
Push-ups
Deadlifts
Box jumps

Monday: Garage WOD
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.

Tuesday: Garage WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.

Wednesday: Garage WOD
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.


Thursday: Rest Day

Friday: Garage WOD
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Post time to comments.

Saturday: Garage WOD
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Rest Day!

I'll change the schedule here soon...

Today's WOD

Saturday: @ HS weight room
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments

Training Article

Ralph had me write an article for Ohio Sports Magazine on multi-sport training.  Here is the link to the article...

http://www.sportsohiomagazine.com/index.php?option=com_content&view=article&id=66:base-conditioning-and-training-for-the-multi-sport-athlete&catid=35:sports-ohio-magazine1&Itemid=41

Climbing

Um... What can I say?

When I started CrossFit to maintain fitness for climbing and running, I had no idea how strong I could be.  Well, last night at the gym I was able to redpoint quite a few difficult routes.  As it stands, I have never been this strong and climbed so little.

No turning back now!

Forward always forward!

Workout Schedule

Friday: Climbing at VA

Saturday: @ HS weight room
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.

Sunday: Garage WOD
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.

Monday: Garage WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.

Tueday: Rest Day!

Wednesday: Garage WOD
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.

Thursday: Garage WOD
Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps
Post time to comments.

Friday: Garage WOD
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Today's WOD

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.