Here we go again!! We're returning to the "CrossFit Challenge": Apply the "Tabata Interval" (20 secs of work followed by 10 secs of rest repeated 8 times) to: Rowing Squatting Pull-ups Push-ups Sit-ups For the Rowing record the number of meters you complete in each interval. For the other exercises record the number of reps you complete in each interval. You get a minute … [Read more...] about Monday 010312
Main Site Daily WODs
Tuesday 010313
Today we're on bikes. Find a climb, close to home, of about 1,000 feet. Tackle this thing with every once of effort you can muster. This is a 100% effort. Submit/save the time for posterity The psychological and metabolic benefits of high intensity hill climbing, i.e., competitively and for time, are enormous. If you don't like it, good. If you think it's fun it's doing you no … [Read more...] about Tuesday 010313
Tuesday 010306
200 sit-ups no matter how long it takes. Make them nice! Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh. Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible. Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level. Rest as needed. Do 35 dips, with … [Read more...] about Tuesday 010306
Wednesday 010307
Friday 010302
We are ready for a break from the neurological and orthopedic stresses of weightlifting and hard and heavy leg work. Here is an interval that the NSCA identifies as being smack dab in the middle of the lactic acid metabolic pathway. Remember one of the advantages of interval training is that we get extended exposure to cardiovascular work without the muscle wasting consistent … [Read more...] about Friday 010302
Sunday 010304
This is an amazingly complete workout in only twenty-four minutes. 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 (air squat). Same … [Read more...] about Sunday 010304
Monday 010305
Today we are going to run and deadlift. This was reported to be a pernicious combination last week, so here it is again! (Just for you, Garth) Run 200 meters, then immediately Deadlift 10 RM load (a load you can lift ten times but not eleven) 10X Rest as needed Run 400 meters, then immediately Deadlift 5 RM load 5X Rest as needed Run 600 meters, then immediately Deadlift 3 … [Read more...] about Monday 010305
Wednesday 010228
Swim leisurely for thirty minutes. Make this relaxing. If you're not a strong swimmer this may be more difficult. In that case, you need the exposure. If you are tempted to do more, either you've been loafing or you're just tuning in. This is a much-needed break for the athletes in synch with the program. … [Read more...] about Wednesday 010228
Thursday 010301
Today we shift back to weightlifting. Bench Press 5 sets (10,7,5,3,1 reps) Deadlift 5 sets (10,7,5,3,1 reps) Run 400 meters Rest 5 minutes Run 400 meters Rest 5 minutes Run 400 meters Weightlifting exercises and runs must be completed within one hour. Report your total weight lifted and the three 400-meter times. … [Read more...] about Thursday 010301
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 … [Read more...] about Saturday 010224