Pre:
Burgener Warm-Up
Hip MWOD
10 Headstand Push-Up Reverse Hypers (Broken)
WOD:
For Time...
100 Sumo Deadlift High Pull @50 lbs
10-9-8-7....1
Squat Snatch 50lbs
Hollow Body Tucks (Supine)
Post:
Barbell Heel Chord Mash
Foam Roll
Matt B: 13:36
A Squat Snatch is a advanced exercise...req. a awesome Ovhd squat and powerful clean. Master technique and practice w/ really light weight. Study Mike Burgener's Crossfit journal contributions.
Tuesday, January 31, 2012
Monday, January 30, 2012
Cindy
Cindy is a Crossfit benchmark workout.
Pre:
Hip Swings Side/Backward/Forward-15 each leg
P-Bar Bottom of Dip swings
Skin the Cat 3 reps
WOD:
"Cindy"
20 min. AMRAP of
5 Pull-Ups
10 Push-Ups
15 Squats
Post:
Stretch
Matt B: 21 Rounds 5 Pull-Ups 6 Push-ups (PR- 23 Rounds 5 Pull-Ups 10 Push-Up 7 Sq.)
Pre:
Hip Swings Side/Backward/Forward-15 each leg
P-Bar Bottom of Dip swings
Skin the Cat 3 reps
WOD:
"Cindy"
20 min. AMRAP of
5 Pull-Ups
10 Push-Ups
15 Squats
Post:
Stretch
Matt B: 21 Rounds 5 Pull-Ups 6 Push-ups (PR- 23 Rounds 5 Pull-Ups 10 Push-Up 7 Sq.)
Sunday, January 29, 2012
Grace
Grace is a Crossfit benchmark workout...
Pre:
Foam Roll
Burgener Warm-Up (PVC)
WOD 1:
For Time:
"Grace"
30 Clean and Jerks (Ground to Overhead) @135lbs
WOD 2:
For Time:
60 Overhead Squats 45lbs/PVC
Everytime the bar hits the ground-3 burpees
Post:
Heel Chord Barbell Mash
Middle Split
Matt B:
WOD 1 Grace-4:54.8
WOD 2 60 Ovhd Sq. @45lbs-2:33.3 3 burpees
Flo:
WOD 1 Mod. 30 Deadlifts @45lbs-2:34
WOD Mod. 50 Ovhd Sq. @PVC-1:03 (unbroken)
Pre:
Foam Roll
Burgener Warm-Up (PVC)
WOD 1:
For Time:
"Grace"
30 Clean and Jerks (Ground to Overhead) @135lbs
WOD 2:
For Time:
60 Overhead Squats 45lbs/PVC
Everytime the bar hits the ground-3 burpees
Post:
Heel Chord Barbell Mash
Middle Split
Matt B:
WOD 1 Grace-4:54.8
WOD 2 60 Ovhd Sq. @45lbs-2:33.3 3 burpees
Flo:
WOD 1 Mod. 30 Deadlifts @45lbs-2:34
WOD Mod. 50 Ovhd Sq. @PVC-1:03 (unbroken)
Friday, January 27, 2012
Flexibility Friday
Gonna try this one from Carl Paoli's site-
http://gymnasticswod.com/wod?field_focus_tid=96&sort_by=created&sort_order=ASC&page=2
Pre:
http://www.youtube.com/watch?v=YynqIDCiRKM&feature=player_embedded#!
WOD:
Hold and Accumulate Middle Split for 5 min.
Hold and Accumulate Bridge Up for 5 min.
Matt B: This workout was tough, lots of tremblin....Kelly Starrett and Carl Paoli are the real deal.
http://gymnasticswod.com/wod?field_focus_tid=96&sort_by=created&sort_order=ASC&page=2
Pre:
http://www.youtube.com/watch?v=YynqIDCiRKM&feature=player_embedded#!
WOD:
Hold and Accumulate Middle Split for 5 min.
Hold and Accumulate Bridge Up for 5 min.
Matt B: This workout was tough, lots of tremblin....Kelly Starrett and Carl Paoli are the real deal.
Thursday, January 26, 2012
No Run Kelly
Due to achilles problems I have been trying to avoid running and/or high volume impact to my foot/ankle region. Never did this one w/ the run but I imagine it is just as brutal. Kelly is a Crossfit Benchmark Workout.
Pre:
http://www.mobilitywod.com/2010/09/heel-cords-of-cheetah-achilles-well.html
http://www.mobilitywod.com/2012/01/episode-363365-pre-squat-hip-opener-mob-rx.html
Burgener Warm-Up
Hand Walk-outs
Foam Roll Lats/Shoulder blades 2 min.
WOD:
Kelly Sub 400m Run
5 Rounds for time:
50 Sumo Deadlift High Pulls @45lbs
30 Box Jumps 24 inches
30 Wall Balls 10ft. Target @20lbs MedBall
Post:
http://www.mobilitywod.com/2011/09/episode-319365-protect-those-heel-cords-man.html
Matt B: 25:44
Caution workout may induce regurgitation...This Kelly chick is mean...please always scale when necessary.
I try my hardest not to lay down after workouts ...Touchet Kelly...touchet
Pre:
http://www.mobilitywod.com/2010/09/heel-cords-of-cheetah-achilles-well.html
http://www.mobilitywod.com/2012/01/episode-363365-pre-squat-hip-opener-mob-rx.html
Burgener Warm-Up
Hand Walk-outs
Foam Roll Lats/Shoulder blades 2 min.
WOD:
Kelly Sub 400m Run
5 Rounds for time:
50 Sumo Deadlift High Pulls @45lbs
30 Box Jumps 24 inches
30 Wall Balls 10ft. Target @20lbs MedBall
Post:
http://www.mobilitywod.com/2011/09/episode-319365-protect-those-heel-cords-man.html
Matt B: 25:44
Caution workout may induce regurgitation...This Kelly chick is mean...please always scale when necessary.
Wednesday, January 25, 2012
Hip Flexin'
Pre:
Shoulder Mobility
TRX Rip trainer Punches 20 E.S
TRX Rip Trainer Sotts Press
P-Bar Dips w/ swings 5-10 reps
WOD:
For Quality...
10 min. L-Hang Progressions (Bar)
10 min. Bar Pull-overs
10 min. Practice Handstands
Post:
Static stretch
Tuesday, January 24, 2012
Task Tuesday Pt. 2
Pre:
Foam Roll
Pick 5 Mobility Drills
Burgener Warm-Up
8 Reps Front Squat (45lbs.)
8 Reps Press (45lbs)
8 Reps Ovhd. Squat (45lbs)
8 Reps SDHP (45lbs)
8 Hand Walk-outs
WOD:
10 Rounds for time...
5 Squat Thrusters @125lbs.
20 Abmat Sit-Ups (Arm Usage OK)
Post:
Pick 3 Mobility Drills
Matt B: 14:42
Foam Roll
Pick 5 Mobility Drills
Burgener Warm-Up
8 Reps Front Squat (45lbs.)
8 Reps Press (45lbs)
8 Reps Ovhd. Squat (45lbs)
8 Reps SDHP (45lbs)
8 Hand Walk-outs
WOD:
10 Rounds for time...
5 Squat Thrusters @125lbs.
20 Abmat Sit-Ups (Arm Usage OK)
Post:
Pick 3 Mobility Drills
Matt B: 14:42
Monday, January 23, 2012
Technique Vs. Intensity
Pre:
Shoulder Mobility
Performed in circuit
Hollow Rocks 2x15
Squat 2x15
Step up To Calf Raise 2x15
Sit-Ups 2x15
SL Bridge 2x15
WOD:
10 min. of Muscle-Ups (rings)
5 Min. Burpees
3 Min. of Pistols
2 Min. of Static L-Hang (rings)
Post:
Shoulder Mobility
Pike Stretch
Matt B:
14 MUs, 60 Burpees, 36 Pistols, 23 sec. L-Hangs
Shoulder Mobility
Performed in circuit
Hollow Rocks 2x15
Squat 2x15
Step up To Calf Raise 2x15
Sit-Ups 2x15
SL Bridge 2x15
WOD:
10 min. of Muscle-Ups (rings)
5 Min. Burpees
3 Min. of Pistols
2 Min. of Static L-Hang (rings)
Post:
Shoulder Mobility
Pike Stretch
Matt B:
14 MUs, 60 Burpees, 36 Pistols, 23 sec. L-Hangs
Sunday, January 22, 2012
Team Effort
Pre:
Mobility
Burpees:60 seconds
Squats:60 seconds
Hollow Rocks:60 seconds
50 ft. Walking Lunges
50 ft. Walking Leg Kicks
WOD:
Max. Attempt Strict Ring Dips 3 sets (no time limit, rest as needed)
W/ 3 people on a team perform as many rounds as possible w/ one person at a time:
7 minutes:100 ft. Bear Crawls
7 minutes:100 ft. Broad Jumps
7 minutes:50/50 ft. Each side Cariocas
Post:
Sauna-pool
Matt B: Wtd. Ring Dips w/20 lbs.
10 rep/9 rep/9 rep
Flo/Matt/Luiza
BC-14
BJ-19
CA-25
Mobility
Burpees:60 seconds
Squats:60 seconds
Hollow Rocks:60 seconds
50 ft. Walking Lunges
50 ft. Walking Leg Kicks
WOD:
Max. Attempt Strict Ring Dips 3 sets (no time limit, rest as needed)
W/ 3 people on a team perform as many rounds as possible w/ one person at a time:
7 minutes:100 ft. Bear Crawls
7 minutes:100 ft. Broad Jumps
7 minutes:50/50 ft. Each side Cariocas
Post:
Sauna-pool
Matt B: Wtd. Ring Dips w/20 lbs.
10 rep/9 rep/9 rep
Flo/Matt/Luiza
BC-14
BJ-19
CA-25
Friday, January 20, 2012
Squat and/or Die
Pre:
Hip/Hamstring Mobility
Shoulder Mobility
1 Running Wall Muscle-Up (3rd attempt)
WOD:
20 Min. AMRAP
5 Overhead Squats @105lbs
20 Double Unders
@10 min. stop what your doing and do max amount of quality push-ups
@20 min. match your amount of push-ups
Post:
Puke
Matt B: 10 rounds w/ 21 push-ups
Hip/Hamstring Mobility
Shoulder Mobility
1 Running Wall Muscle-Up (3rd attempt)
WOD:
20 Min. AMRAP
5 Overhead Squats @105lbs
20 Double Unders
@10 min. stop what your doing and do max amount of quality push-ups
@20 min. match your amount of push-ups
Post:
Puke
Matt B: 10 rounds w/ 21 push-ups
Thursday, January 19, 2012
Academia do Arpoador
Pre:
Bicycle 15 min.
25 Sumo Deadlift High Pull 45lbs
Swinging Dips 1 set
Butterfly Pull-up 1 set
Squat Clean lt. 1 set
WOD:
7 Rounds for time...
7 Clean and Jerks (Ground to Ovhd.) @65-75lbs?? (concrete barbell)
7 Toes to Bar
Post:
Foam Roll/Ice
Matt B: 11:31
Bicycle 15 min.
25 Sumo Deadlift High Pull 45lbs
Swinging Dips 1 set
Butterfly Pull-up 1 set
Squat Clean lt. 1 set
WOD:
7 Rounds for time...
7 Clean and Jerks (Ground to Ovhd.) @65-75lbs?? (concrete barbell)
7 Toes to Bar
Post:
Foam Roll/Ice
Wednesday, January 18, 2012
Day Off??
Pre:
Hip Distraction
Ankle Distraction
(KStar Mobility Wod)
Burgener Warm-Up (PVC)
WOD:
For Quality:
3 Min. Hollow Rocks
3 Min. Bridge Up (Hold in top)
3 Min. Superman Rocks
Post:
Split progression
Salad Prep
Hip Distraction
Ankle Distraction
(KStar Mobility Wod)
Burgener Warm-Up (PVC)
WOD:
For Quality:
3 Min. Hollow Rocks
3 Min. Bridge Up (Hold in top)
3 Min. Superman Rocks
Post:
Split progression
Salad Prep
Tuesday, January 17, 2012
Terça Task
Pre:
Bike: 20 Minutes
Shoulder/Hip Mobility
Active Hamstring Stretch
WOD:
Practice Snatch 10 min.
(Light wt. skill transfer exercises)
21-15-9 reps
90kg Deadlifts/ Pull-Ups
Post:
Foam Roll/Ice
Matt B: Timer was stopped sometime during workout..... :(
Under 4 min. though for sure
Bike: 20 Minutes
Shoulder/Hip Mobility
Active Hamstring Stretch
WOD:
Practice Snatch 10 min.
(Light wt. skill transfer exercises)
21-15-9 reps
90kg Deadlifts/ Pull-Ups
Post:
Foam Roll/Ice
Matt B: Timer was stopped sometime during workout..... :(
Under 4 min. though for sure
Monday, January 16, 2012
MLK Monday
Pre:
Hip/ Shoulder Mobility 5 Minutes
Burgener Warm-Up 8.3 KG Bar
Step-Up to S.L. Calf-Raise 12 Reps each
Hopping Side Lunges 12 Reps each
WOD:
Shoulder Press 5-5-5-5-5
15 min. AMRAP
7 Burpees
12 Walking Lunges @20kg plate overhead (knee gently kisses ground)
20 Sumo Deadlift High Pulls @20kg
Post:
Static Stretch 5 min.
Matt B: 105lbs-105lbs-105lbs-105lbs-105lbs (Highest weight available)
7 Rounds 7 Burpees
Hip/ Shoulder Mobility 5 Minutes
Burgener Warm-Up 8.3 KG Bar
Step-Up to S.L. Calf-Raise 12 Reps each
Hopping Side Lunges 12 Reps each
WOD:
Shoulder Press 5-5-5-5-5
15 min. AMRAP
7 Burpees
12 Walking Lunges @20kg plate overhead (knee gently kisses ground)
20 Sumo Deadlift High Pulls @20kg
Post:
Static Stretch 5 min.
Matt B: 105lbs-105lbs-105lbs-105lbs-105lbs (Highest weight available)
7 Rounds 7 Burpees
Sunday, January 15, 2012
Sunday Squatters
Pre:
Foam Roll 5 min.
Burgener Warm-Up
Hip/Shoulder Mobility
WOD:
For Time
21-15-9 reps of....
Squat Cleans @105lbs
Push-Ups (Hand Release off ground in bottom position)
Post:
Couch stretch
Matt B: 6:46
Flora B: 6:39 Sub 20kg Deadlift for Cleans and Modified Burpees for Push-Ups
Foam Roll 5 min.
Burgener Warm-Up
Hip/Shoulder Mobility
WOD:
For Time
21-15-9 reps of....
Squat Cleans @105lbs
Push-Ups (Hand Release off ground in bottom position)
Post:
Couch stretch
Matt B: 6:46
Flora B: 6:39 Sub 20kg Deadlift for Cleans and Modified Burpees for Push-Ups
Friday, January 13, 2012
MB=Medicine Ball/Matt Bresloff
Watch out for Jason Voorhies or injuries...
Pre:
Walking Lunges 20 reps slow
Walking Leg Kicks w/ opposite hand touch 20
SL Bridge w/ 20lbs. MB 12 reps each leg
Dive Bomber Push-Ups 12
S.L Deadlift w/ floating leg flexed at knee 12 each leg
Hamstring Mobility
Shoulder Mobility
Bar Pull-over to 10 Bar Dips
WOD:
"Ledesma"
20 Min. AMRAP
5 Paralette Handstand Push-Ups
10 Toes Through Rings
15 20 lbs. MB Cleans
Post:
Static Stretch
Ice
Matt B: 7 Rounds 5 Paralette HSPUs 7 Toes Through Rings
HSPU standard for me was-4 inch parallete head touch to ground
Ledesma is a Crossfit Hero WOD so go hard!
Pre:
Walking Lunges 20 reps slow
Walking Leg Kicks w/ opposite hand touch 20
SL Bridge w/ 20lbs. MB 12 reps each leg
Dive Bomber Push-Ups 12
S.L Deadlift w/ floating leg flexed at knee 12 each leg
Hamstring Mobility
Shoulder Mobility
Bar Pull-over to 10 Bar Dips
WOD:
"Ledesma"
20 Min. AMRAP
5 Paralette Handstand Push-Ups
10 Toes Through Rings
15 20 lbs. MB Cleans
Post:
Static Stretch
Ice
Matt B: 7 Rounds 5 Paralette HSPUs 7 Toes Through Rings
HSPU standard for me was-4 inch parallete head touch to ground
Ledesma is a Crossfit Hero WOD so go hard!
Thursday, January 12, 2012
Acima Da Cabeça
12/1/12
Pre:
Bike ride 15 min.
BW Squats 15 reps
SL Deadlifts 15 reps
Shoulder and Hip Mobility
WOD:
Overhead Squats 5-5-5-5-5
Rest 5 min.
For Time....
100 Sumo Deadlift High Pulls @45lbs (Oly Bar)
50 Sit-Ups
Post:
Foam Roll 5 min. on tight areas
Ice Massage: 5 min. each problem area
Matt B: OHS 95lbs-105lbs-115lbs-125lbs-125lbs
100 SDHP-50 Sit-up-3:51
SDHP standard: Shin to Chin (don't hit yourself)
Sit-Up standard: Frog leg position, arms allowed...start with arms ovhd and shoulder blades on the ground, sit-up w/ a 2 arm throw and end by touching feet. This is easier than a Abmat sit-up with hands on arms. When I don't have the Abmat I use this version.
Reminder: Keep that hollow body...tight butt and gut. Master air squats then front squats before attempting overhead squats.
Pre:
Bike ride 15 min.
BW Squats 15 reps
SL Deadlifts 15 reps
Shoulder and Hip Mobility
WOD:
Overhead Squats 5-5-5-5-5
Rest 5 min.
For Time....
100 Sumo Deadlift High Pulls @45lbs (Oly Bar)
50 Sit-Ups
Post:
Foam Roll 5 min. on tight areas
Ice Massage: 5 min. each problem area
Matt B: OHS 95lbs-105lbs-115lbs-125lbs-125lbs
100 SDHP-50 Sit-up-3:51
SDHP standard: Shin to Chin (don't hit yourself)
Sit-Up standard: Frog leg position, arms allowed...start with arms ovhd and shoulder blades on the ground, sit-up w/ a 2 arm throw and end by touching feet. This is easier than a Abmat sit-up with hands on arms. When I don't have the Abmat I use this version.
Reminder: Keep that hollow body...tight butt and gut. Master air squats then front squats before attempting overhead squats.
Wednesday, January 11, 2012
Lord Of The Rings
Pre:
Walking Leg Kicks 20 reps
Shoulder Passthroughs (band)
SL Deadlift Crossover 2 sets 15 reps
BW Squats 2 sets 15 reps (superset w/ sldl)
Practice: False-Grip/Bar Pull-over/L-Sit on rings/Bottom position of ring dip
WOD:
10 Rounds for time:
10 Pull-Ups
10 Ring Dips
Post:
Static stretch
Matt B: 13:01
Pull-up Standards- Full extension at elbow-Chin above bar
Ring Dip Standard-Ring to shoulder-Full arm extension
Please modify to your fitness level...
assisted pull-ups-jumping pull-ups-pull-ups
chair dips-bar dips-ring dips
Walking Leg Kicks 20 reps
Shoulder Passthroughs (band)
SL Deadlift Crossover 2 sets 15 reps
BW Squats 2 sets 15 reps (superset w/ sldl)
Practice: False-Grip/Bar Pull-over/L-Sit on rings/Bottom position of ring dip
WOD:
10 Rounds for time:
10 Pull-Ups
10 Ring Dips
Post:
Static stretch
Matt B: 13:01
Pull-up Standards- Full extension at elbow-Chin above bar
Ring Dip Standard-Ring to shoulder-Full arm extension
Please modify to your fitness level...
assisted pull-ups-jumping pull-ups-pull-ups
chair dips-bar dips-ring dips
Tuesday, January 10, 2012
2/3 DT
10/01/12
DT is a hero WOD from CrossFit. CrossFit creates workouts and names them after heroes who have been killed in the line of duty. DT is prescribed with 155lbs but I will use 105lbs.
Pre:
Sit-up to pike 15 reps
Burgener Warm-Up (PVC)
Skill Transfer (PVC)
Turkish Get-Up 15lbs 3:00 minutes (quality)
Plank Complex (Hip Flexion/Ext./Abduction/Knee-Elbow/Ext. Rotation)
WOD:
5 Rounds for time of...
12 Deadlifts @105lbs
9 Hang Power Cleans @105lbs
6 Push Jerks @105lbs
Post:
Static Stretch
Foam Roll
Matt B: 7:18
Monday, January 9, 2012
Bear Arms
Pre:
Shoulder Pass throughs (tube)-15 reps
Hand walkouts 5 reps
Runners Stretch (active hamstring stretch w/staggered stance)10 reps each
Running while turning the jump rope (pose drill method)
Push-Ups 15 reps 2 sets
Sit-Ups 15 reps 2 sets
Air Squats 15 reps 2 sets
Ring Work: Skin the cat/Muscle Up/Dips (a couple reps of each)
WOD:
15 min. AMRAP (as many reps as possible)
40 Double Unders
20 Inverted Burpees
100 ft. Bear Crawl
Post:
Static Stretch tight areas
Matt B: 3 Rounds 40 Double Unders 13 Inverted Burpees
Shoulder Pass throughs (tube)-15 reps
Hand walkouts 5 reps
Runners Stretch (active hamstring stretch w/staggered stance)10 reps each
Running while turning the jump rope (pose drill method)
Push-Ups 15 reps 2 sets
Sit-Ups 15 reps 2 sets
Air Squats 15 reps 2 sets
Ring Work: Skin the cat/Muscle Up/Dips (a couple reps of each)
WOD:
15 min. AMRAP (as many reps as possible)
40 Double Unders
20 Inverted Burpees
100 ft. Bear Crawl
Post:
Static Stretch tight areas
Matt B: 3 Rounds 40 Double Unders 13 Inverted Burpees
Saturday, January 7, 2012
Burp Up
07/01/12
Pre:
Foam Roll 5min.
Bike 20 min.
Hip mobility
Shoulder Mobility
Bottom Position of Dip and swing
WOD:
Practice: Bar Muscle-Up w/ a jump (For Quality) 10 reps. 1 rep then rest 1 min.
10 min. AMRAP
Burpee Pull-Ups (Bar 1 ft. higher than max reach)
Post:
Bacon, Eggs and Ice!!
Matt B: 72 Reps
Pre:
Foam Roll 5min.
Bike 20 min.
Hip mobility
Shoulder Mobility
Bottom Position of Dip and swing
WOD:
Practice: Bar Muscle-Up w/ a jump (For Quality) 10 reps. 1 rep then rest 1 min.
10 min. AMRAP
Burpee Pull-Ups (Bar 1 ft. higher than max reach)
Post:
Bacon, Eggs and Ice!!
Matt B: 72 Reps
Friday, January 6, 2012
Thrashed by Thrusters
06/1/12
Pre:
Foam Roll: 10 minutes on problem areas
Burgener Warm-Up (PVC)
20 Pass-throughs (PVC)
Transverse Plane Lunges w/ Punch: 30 seconds
Front Squats 105lbs 10 reps
5 Box Jumps '20 inch
15 Push-ups
15 Sit-ups
6 Hollow Rocks
WOD:
20 Min. AMRAP (as many reps/rounds as possible)
9 Squat Thrusters #105lbs
12 Hollow Rocks
20 Box Jumps '20 inch
Post:
Stretch (Static)
Ice
Matt B: 7 Rounds
This workout was like the ending of the Lord Of The Rings trilogy....should have been shorter :)
Thruster-Hollow Rocks =Nightmare
Pre:
Foam Roll: 10 minutes on problem areas
Burgener Warm-Up (PVC)
20 Pass-throughs (PVC)
Transverse Plane Lunges w/ Punch: 30 seconds
Front Squats 105lbs 10 reps
5 Box Jumps '20 inch
15 Push-ups
15 Sit-ups
6 Hollow Rocks
WOD:
20 Min. AMRAP (as many reps/rounds as possible)
9 Squat Thrusters #105lbs
12 Hollow Rocks
20 Box Jumps '20 inch
Post:
Stretch (Static)
Ice
Matt B: 7 Rounds
This workout was like the ending of the Lord Of The Rings trilogy....should have been shorter :)
Thruster-Hollow Rocks =Nightmare
Wednesday, January 4, 2012
Crab Boy
4/1/12
Warm-up:
Trx Mobility-Shoulder/Hip/Knee/Ankle
Active Hamstring stretch
Leg Lifts (High) 10 Each side
2 sets of 5 Negative Pull-ups w/ False Grip (TRX Bunny Ears/High)
Workout:
3 Minutes: Quality L-Pull-ups
6 Minutes: Handstand practice
12 Min. AMRAP-as many rounds as possible
100 ft. Bear Crawl
100 ft. Crab Walk
100 ft. Run
100 ft. Backwards Run
Cool Down:
Pick 10 stretches for tight/problem areas and hold for 30-45 seconds.
Matt B: 6 Rounds + 100 ft. bear crawl
This workout makes you appreciate the runs!! Good stuff-
Tuesday, January 3, 2012
Deadlift till' your dead
03/01/12
Pre:
Active Soleus Stretch
Burgener Warm-up
Snatch Skill Transfer
Still Leg Deads Bar 15
Ovhd Squat Bar 15
WOD
Ovhd Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3
Tabata: 20/10 off x8
Deadlift 95lbs
Rest 4 min. (Partner can go)
Sumo Deadlift High Pull 95lbs
Knees to Elbows w/ Partner
(Partner does 1 you do 1...partner does 2 you do 2 until one person loses)
Post:
Static Stretch
Matt B:
Ovhd Squat-95-145(2)-135
Thruster-135-155-165
Push-Jerk-155-185-205(2)
Deadlift @95lbs 16-16-15-15-15-15-14-15
SDHP @ 95lbs 11-11-11-11-10-9-8-9
K-E I failed 8th round
Pre:
Active Soleus Stretch
Burgener Warm-up
Snatch Skill Transfer
Still Leg Deads Bar 15
Ovhd Squat Bar 15
WOD
Ovhd Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3
Tabata: 20/10 off x8
Deadlift 95lbs
Rest 4 min. (Partner can go)
Sumo Deadlift High Pull 95lbs
Knees to Elbows w/ Partner
(Partner does 1 you do 1...partner does 2 you do 2 until one person loses)
Post:
Static Stretch
Matt B:
Ovhd Squat-95-145(2)-135
Thruster-135-155-165
Push-Jerk-155-185-205(2)
Deadlift @95lbs 16-16-15-15-15-15-14-15
SDHP @ 95lbs 11-11-11-11-10-9-8-9
K-E I failed 8th round
Monday, January 2, 2012
Off The Wall
02/01/2012
1st Workout of the year is Karen. Karen is a CrossFit benchmark workout. The main site's WOD is Fran which I would like to do but I didn't have the necessary equipment.
Pre:
Standing Leg Lifts 10-15 each side
Pose Drill 2 sets
Hopping Side Lunges 10-15 reps
MB Clean 12 reps
Good Morning BW 12 reps
Shoulder mobility
Pike Jumps 10 reps
Bw Squats 15 reps
Pistols 10 reps
WOD:
Karen
For Time:
150 Wallballs
10 ft. Target w/
20 lbs. Med. ball
Post:
Static Stretch
Matt B: 6:50
1st Workout of the year is Karen. Karen is a CrossFit benchmark workout. The main site's WOD is Fran which I would like to do but I didn't have the necessary equipment.
Pre:
Standing Leg Lifts 10-15 each side
Pose Drill 2 sets
Hopping Side Lunges 10-15 reps
MB Clean 12 reps
Good Morning BW 12 reps
Shoulder mobility
Pike Jumps 10 reps
Bw Squats 15 reps
Pistols 10 reps
WOD:
Karen
For Time:
150 Wallballs
10 ft. Target w/
20 lbs. Med. ball
Post:
Static Stretch
Matt B: 6:50
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