Friday, 09.03.10: Today's Workout

Today is Georgia's last workout before leaving for University.  I'm looking forward to seeing her on CrossFit Guelph's website from time to time;-)  Good luck Georgia!!  Enjoy this exciting new chapter in your life, and DON'T STOP CROSSFITTING!!

 

Warm Up:

1km run
5 min joint mobility
Ladder Drill 1,2,3,4,5,4,3,2,1 reps of;

• Overhead Squats
• Sit-Ups
• Plank-Ups
• Ring-Dips
• Pull-Ups

Max Effort:

Chest-to-Floor Push-Ups
3 rounds for max reps.  Constant motion, do not pause at the top or bottom.

WOD:

"Karen"
150 Wall-Ball for time. (M20#/W14#)

Mobility Homework:

http://mobilitywod.blogspot.com/

Thursday, 09.02.10: Today's Workout

Warm Up:

250 Skip
5 min Joint Mobility
3 rounds of:

• 30m shuttle/ 10 squat
• 30m shuttle/ 10 sit up
• 30m shuttle/ 10 push up
• 30m shuttle/ 10 ring dip

WOD:

"FIlthy 50"

For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

Wednesday, 09.01.10: Today's Workout

Warm Up:

1km run
5 min joint mobility
Ladder Drill: 1,2,3,4,5,4,3,2,1 reps

• Overhead squat
• Push up
• Sit up
• Ring dip
• Pull up

Max Effort:

Pistols 5,5,5,3,3,3 reps (per leg)
Use bands, boxes or add weight as needed.

WOD:

"Annie"
50, 40, 30, 20, 10 reps of
Double Unders, Sit-Ups

Scaled version; Do single skips plus 15, 14, 13, 12, 11, 10 reps of Burpees.

Mobility Homework:
http://mobilitywod.blogspot.com/?spref=fb

Tuesday, 08.31.10: Today's Workout

Warm-up

1k Run or 5 min. Skipping

5 min. Joint Mobility

3 Rounds of:

• 10 Pull-ups/Ring Rows
• 10 Push-ups
• 10 Sit-ups
• 10 Back Entensions
• 10 Squats

Finish by doing 10 Burpees

!5 min. max to complete the 3 rounds + 10 burpees.

Skill Development

DB Hang Power Clean

WOD

"Heavy Dumbell Bear"

Every minute on the minute perform:

• 5 Dumbbell Deadlifts
• 5 Dumbbell Hang Power Cleans
• 5 Dumbbell Thrusters

Advanced: 40# min. Men / 30# min. Women
Intermediate: 30# min. Men / 20# min. Women
Beginner: 20# min. Men / 10# min. Women

When no longer able to complete lifts within the minute, continue until 15 minutes is up. Post total minutes completed, and in comments post final total number of rounds completed.

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Monday, 08.30.10: Today's Workout

Warm Up:

Double Under practice 5 min
Joint mobility 5 min
3 rounds in 15 min of:

• 30 skip/ 10 wall squat
• 30 skip/ 10 push up
• 30 skip/ 10 sit up
• 30 skip/ 10 ring dip
• 30 skip/ 10 pull up

Max Effort:

Power Clean 5,5,5,3,3,3

WOD:

21/15/9 reps of:

• Wall Ball (14/20)
• Box Jump (20'/24')
• Kettlebell Swing (16kg/24kg)

Mobility Homework:

Friday, 08.27.10: Today's Workout

Warm Up:

1km sprint/jog intervals
5 min joint mobility
3 rounds in 10 min of:

• 10 overhead squat
• 10 chest-to-floor push ups
• 10 back ext
• 10 sit ups
• 10 pull ups

Max Effort:

Strict Pull Ups 5,5,5,3,3,3 reps
Add weight as needed

WOD:

3 rounds for time:
400m run, 40 kettlebell swing (M24/W16), 40 walking lunges.

Mobility Homework:

Thursday, 08.26.10: Today's Workout

Warm Up:

5 rounds in 15 min:

• 30m shuttle/ 5 squats
• 30m shuttle/ 5 push ups
• 30m shuttle/ 5 sit ups
• 30m shuttle/ 5 pull ups

Mobility:

Spend 10 minutes working on your mobility issues.  Pick 1 or 2 areas and spend at least 2 min on each.

Mobility Homework http://mobilitywod.blogspot.com/2010/08/silent-p-in-filet-very-paleo.html?spref=fb

WOD:

AMRAP in 20 min:

• 3 deadlift/ 3 hang power clean/ 3 push jerk (sets must be unbroken)
• 6 wall ball
• 9 box jump

Novice (M 65lb/ 14lb/ 20', W 45lb/ 8lb/ 16')
Intermediate (M 95lb/ 20lb/ 20', W 65lb/ 14lb/ 20')
Advanced (M 135lb/ 20lb/ 24', W 95lb/ 14lb/ 20')

Eric McDonald completed his last workout this morning before he leaves for basic training in the Canadian Forces.  Best of luck Eric, stay safe and enjoy the experience.  You've made great progress in your short time here!  And remember, in the Forces, pull ups are more of a suggestion than a rule;-)

Wednesday, 08.25.10: Today's Workout

Warm Up:

1km run
5 min joint mobility
Ladder Drill 1,2,3,4,5,4,3,2,1 reps;

• Squat
• Push up
• Back ext
• Sit up
• Ring dip

Max Effort:

Front Squat 5,5,5,3,3,3 reps

WOD:

3 rounds
400m run, max rep pull ups (unbroken)
Post reps per round and total time to BTWB.

Mobility Homework:

http://mobilitywod.blogspot.com/

Tuesday, 08.24.10: Today's Workout

Warm-up

1k Run

5 min. Joint Mobility

3 Rounds of:

• 10 Pull-ups
• 10 Chest-to-Floor Push-ups
• 10 Abmat Sit-ups
• 10 Box Jumps
• 10 Ring Dips

WOD

Complete the following for time:

• 100m Hill RUn
• 50 Air Squats
• 10 Kettlebell Swings (24kg/16kg)
• 100m Hill RUn
• 40 Air Squats
• 10 Kettlebell Swings (24kg/16kg)
• 100m Hill RUn
• 30 Air Squats
• 10 Kettlebell Swings (24kg/16kg)
• 100m Hill RUn
• 20 Air Squats
• 10 Kettlebell Swings (24kg/16kg)
• 100m Hill RUn
• 10 Air Squats
• 10 Kettlebell Swings (24kg/16kg)

Post total time.

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Do your balls Rage???

The future of WODs to come: http://www.againfaster.com/rage-balls/

Also from Again Faster comes a new Miced Instructor focusing on the Butterfly Kip: http://www.againfaster.com/the-micd-instructor/2010/8/23/the-butterfly-kipping-pullup.html

Monday, 08.23.10: Today's Workout:

Warm Up:

500m Row
5 min joint mobility
3 rounds of 10 reps each:

• Overhead squat
• Push up
• Sit up
• Back extention
• Ring dip
• Pull up

Max Effort:

Turkish Get-Up 2,2,2,2,2,2 reps (1L/1R).  Increase load with each set.

WOD:

21/15/9
Overhead Squat (M95/W65) and Burpees (jump over bar).