Tuesday 021022

For time:

800 meter Run

Glute Ham developer Bench Press* 15-15-15-15-15 reps

800 meter Run

(*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.)

Notes:


Be very careful, you may break in two if you attempt too big a load.
Use light dumbbells if O'bar is too heavy.
Don't rush the movement.
Start Bench press after recovering somewhat from the first run.
Start second run immediately after Bench press.

Monday 021021

Three rounds for time of:

15 Muscle Snatch

20 inch Box jump, 15 reps

15 Back Extension

Our best will:

Snatch 2/3 body weight.

Jump 26" box.

Back extension/Glute-ham raise with 20 pound medicine ball.

Complete three rounds in ten minutes.

Saturday 021019

Bench Press 5-4-3-2-1 reps

Increase weight at each set.

Take long break between sets.

Go for max weight at each lift.

Stretch.

Friday 021018

Set-up the rower for intervals of twenty seconds work and ten seconds rest.

Set the rower to display meters in the lower window. Go all out on the first effort.

On subsequent efforts work to capture as many meters as in the first effort.

In the same interval pattern, 20on/10off X 8,

Squat

Pull-ups

Push-ups

Sit-ups

If you transition from one exercise to the next in ten seconds,

this is a twenty-minute workout. For all but the best athletes

this will be all but impossible.

Transition from one exercise to the next as quickly as you can.

One-minute maximum transition break! No ranking will be

considered for total time that exceeds twenty-four minutes.

Ranking is based on least number of meters in each of eight

rowing intervals, and least reps in each of eight intervals for

each of the other four exercises.

Thursday 021017

Five sets of the triple,

Sit-up

Back extension

Bench-press 5-10RM

Move methodically, deliberately, with precise SLOW movement.

Don't hurry; minimize the cardiovascular quality.

This is strength training only! Make each effort a serious challenge.

Wednesday 021016

"The secret of getting ahead is getting started. The secret of getting

started is breaking your complex overwhelming tasks into small

manageable tasks, and then starting on the first one."

Mark Twain

(1835-1910, American Humorist, Writer)

Tuesday 021015

Three rounds for time of:

Dips, max reps

Walking lunges, 20 steps

1/3 Body weight Push-press, max reps

Walking lunges, 20 steps

Hanstand Push-ups, max reps

Walking lunges, 20 steps

Monday 021014

Three rounds for time of:

20 inch Box jump, 25 reps

15 Power clean

Rest 1 minute

Fit: 20" box and 50% bodyweight powerclean

Superfit: 26"; box and 75% bodyweight powerclean

CrossFit: 32" box and 100% bodyweight powerclean

Sunday 021013

Perform 3-5 rounds of this circuit:

800 meter Run

15 Power clean

Rest

Friday 021011

Jump rope for two minutes rest for one minute.

Can you continue this for thirty minutes?

This is just twenty minutes of cardiovascular exercise.

Go for it!!

If you have considerable jump rope experience,

"double under" for two minutes rest for one.

Anyone who can keep this up for thirty minutes is an extraordinary athlete.