Sunday 010225

1) Bike 20 minutes at a warm-up pace.

We are doing three sets of back squats at twenty-one reps each.

Choose a weight that you feel you can handle comfortably for

twenty-one reps of regular back squats. These specialized movements

are tough! Make damned sure you warm-up thoroughly with "air squats"

and stretching first.

2) "Power squat":

Lower and rise as quickly as you can while maintaining PERFECT form.

Repeat 20 times.

3) "Bottom to bottom":

Lower to full squat position (thighs parallel to floor), hold for a full ten

seconds, rise and immediately upon full extension of hip and leg return to

bottom and hold for ten seconds. Repeat 20 times.

4) "Super slow":

Take twenty seconds to reach bottom and twenty seconds to reach top

again. Repeat 20 times.

5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?

Set the rower for "Avg 500 meter pace" and stop and record the time at the

instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).

Saturday 010224

Rope Climb X 3

Box Jump 2mins (50 jumps @ 20" box)

21 Dips

Box Jump 90secs (40 jumps @ 20" box)

15 Dips

Box Jump 60 secs (30 jumps @ 20" box)

12 Dips

Box Jump 30 secs (20 jumps @ 20" box)

9 Dips

Rope Climb X 3

Submit time for completion of entire workout. Ranking requires completion of jumps

on time and at height. CrossFit rope is 13ft.

Though the "Workout of the Day" is designed to meet the needs of elite athletes

readying for the highest levels of competition, they can be toned down to provide

an acceptable challenge for even the novice exerciser. Choose lighter loads,

reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise

for tamer versions of the same function. If you need help or ideas for moderating

these workouts let us know by email at [email protected]

The "Workout of the Day" is engineered to elicit an adaptive response consistent

with the CrossFit philosopy (see CrossFit Foundations).

Following the workout daily provides a substantial volume of exercise at HIGH

intensity while minimizing the likliehood of burnout and overtraining or orthopedic

over-stress. Considerable thought and energy has been given to the precise order

and nature of the workouts. Alterations of this pattern potentially risks burnout,

injury, or gaps in your fitness.

Friday 010223

Hollow Rock for 1 Minute

(Lie on your back, place your arms overhead, and rock smoothly

back and forth like a rocking chair.)

Arch Rock for 1 Minute

(Lie on your stomach, place your arms overhead, lift your heels

with straight legs, and rock smoothly back and forth like a rocking chair.)

Ten one legged squats, left leg

(Hold your jump rope strung over your pull-up bar for balance and

assistance if you've not developed the fitness for this yet.)

Ten one legged squats, right leg

(Same assistance if needed.)

Repeat the above twice for a total of three circuits.

Thursday 010222

You deserve a break today!! IT'S AEROBIC DAY!

Today's workout is a long (1/2 hour +), slow (low intensity),

recreational (keep it fun) effort. Bike, Run, Swim, or Row.

This is an active rest for any accomplished athlete. If you'd itch for

some additional work, do some ab work. Otherwise, take it easy.

Wednesday 010221

Row 500 meters

Rest as needed

Deadlift max at 15 reps, immediately on last rep, come up and...

Max set of pull-ups.

Rest as needed.

Repeat deadlift set again, come up immediately on last rep and...

Max set of pull-ups.

Rest as needed.

Repeat deadlift set again, come up immediately on last rep and...

Max set of pull-ups

Rest as needed.

Row 500 meters

Tuesday 010220

Bike 5 mins hard.

Dumbbell Bench-press 15 reps.

Bike 5 mins hard.

Dumbbell Bench-press 15 reps.

Bike 5 mins hard.

Dumbbell Bench-press 15 reps.

After a warm-up make your first effort a heroic effort on the bike

and record the distance. Take any rest needed and give the best

dumbbell bench-press you can at fifteen reps or less. Again, rest

as long as you want then repeat both efforts. Use the same

weight for each bench press set.

If the first cycling and bench-press effort are true max efforts, then

the second and third efforts are not repeatable no matter how long the rest.

To test the quality of the first efforts and demonstrate the point of the

workout take a LONG break after each couplet.

Keep the rest between cycle effort and bench-press constant for each couplet.

Monday 010219

Row 4000 meters @ a 2 min 500 meter pace

Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace

Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace

Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace

Within the next 2 mins hang clean 50% of your body weight 12 times

There's no rest here other than the time allowed for the hang clean.

Not everyone can make the numbers, do what you can safely, effectively.

Sunday 010218

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.

Saturday 010217

Rope climb and do push-ups non-stop for 30 minutes.

The objective here is to climb and push until you can do neither.

Thoroughly exhaust both functions within 30 minutes.

Report the details of the experience both today and the effects tomorrow.

Count the number of trips up the rope (the CrossFit rope is a 13' "shorty")

and the number of push-ups within the half hour. Remember the CrossFit

push-up is a very rigid body, deep, controlled movement.

No cheating on the push-up!!

Find a swimming hole/pool and pound out 15 fast laps!!

Friday 010216

Find your best back squat at 5,3, and 1 reps

Find your best deadlift at 5,3, and 1 reps

Find your best bench-press at 5,3, and 1 reps

Submit your total weight lifted in all nine sets along with your bodyweight.

Rankings are based on total weight divided by body weight.