How many push-ups do you think you can do in one day? I think you can do 1,000. S let's give it a try on the first day of 2012! Break it up however you want to, I'm thinking 20 sets of 50. Keep me posted on how you do!
Also, it's the start of a new trimester friends! Let me know what your schedule is going to be so we can figure it when we're meeting next trimester.
Welcome to finals week! Ahhhhh!!! Don't worry, you'll be fine. Exercise is an important way to stimulate your nervous system and help you perform better on exams. Seriously.
I'm making all the workouts "prison workouts", meaning you don't need any equipment and could do them from the comfort of your own 4x8ft cell.
Since schedules are weird this week there are no set meeting times. Just grab a buddy and go to the gym...or a room in the library...or whatever.
Good luck!
AMRAP in 20 minutes:
- 15 push-ups
- 30 sit-ups
- 45 squats
"12 Days of Christmas"
- 1 burpee
- 2 HSPU
- 3 deadlifts (225/155)
- 4 bench jumps
- 5 thrusters (95/65)
- 6 DB swings (70/55)
- 7 push-ups
- 8 pull-ups
- 9 clean & jerks (95/65)
- 10 walking lunges
- 11 wall balls (20/14)
- 12 power snatches (95/65)
This workout is done like the song! So first you do 1 burpee, then 2 HSPU's and 1 burpee, then 3 deadlifts and 2 HSPU's and 1 burpee, etc
"Wood"
5 Rounds for time of:
10 Burpee bench jumps, 24" box
10 Sumo-deadlift high-pulls (95/75)
10 Thrusters (95/75)
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.
Complete as many Rounds and Reps as possible in 20 Minutes of:
- 5 Power Cleans (145/100)
- 10 Toes to Bar
- 15 Wall Balls (20/14 to 10′ Target)
Working in teams of 2, Alternating movements. (aka: Person 1 does power cleans, Person 2 does toes to bars, Person 1 does wall balls, Person 2 starts next round of power cleans, etc…)
Scale weights and movements as necessary, but maintain same scaling throughout the workout.
This is the workout that Heather, Akilah, Justin, and I did at Bulldog CrossFit this past Veteran's Day. We had so much fun we wanted you all to do it with us!
"Veteran's Day: 11-11-11"
11 Rounds
11 Exercises
11 Reps each
to be executed in 2 person teams
1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry
Happy birthday to Kendelle Krause! One of the original Spartans.
"The 300”
25 Pull Ups
50 Dead Lifts (135/95)
50 Push Ups
50 Bench Jumps
50 Sit ups
50 DB Cleans (35/25)
25 Pull Ups
Tabata the following:
- Back squats (body weight)
- Dips
- Pull-ups
- Dive-bombers
8 rounds each, keep track of your reps per round!
"Little Murph"
Because I'm fat and slow after Thanksgiving.
For time:
- run 400m
- 50 DB rows each arm (50/30)
- 100 push-ups
- 150 squats
- run 400m
HAPPY THANKSGIVING EVERYONE!!!
STRENGTH
Back squats: sets of 5
CONDITIONING
"Push-Up Ladder"
For reps: do 1 push-ups the first minute, 2 the second minute, etc until you cannot fit that many push-ups in that minute.
STRENGTH
- Overhead Squats: sets of 5
CONDITIONING
"7 Minutes in Heaven"
For reps:
- 1 minute plank
- 1 minute bench jumps
- 1 minute plank
- 1 minute walking lunge
- 1 minute plank
- 1 minute burpees
- 1 minute plank
"Bear Complex"
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round.
Do 5 rounds increasing the load per round:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
"I find that people who workout because they hate the way they look or their body may have dramatic results in the beginning, but it never lasts and they won't be truly happy. Learn to LOVE working out! Learn to love the anticipation of knowing you are going to push yourself out of your comfort zone. Learn to enjoy the feeling of satisfaction and pride that comes from knowing that you just gave everything you had; a true sense of accomplishment. If you can learn to love yourself and working out...you will be amazed by the results that you can have."
- Marsha @ Strong Is The New Skinny
Solecki's Filthy Fifty
50 of each for time:
- deadlifts (95/75)
- push-ups
- bench jumps
- clean & jerks (65/45)
- pull-ups
- burpees
- leg switches
- sit-ups
- inverted rows
- med ball slams
- dips
- double-unders
- plate overhead press (25/10)
Special event for Veteran's Day today!
Meet at 3:00 per usual then we will carpool over to Bulldog CrossFit in Forest Park.
The Situation:
A divide exists between military veterans and the civilian community. With the fighting force consisting of only 1% of the country's population, that divide is growing. This fact is damaging to Veterans as they attempt to reconcile their lives as they exit the military, and face a population that does not understand their experience. Team RWB, and WOD for Warriors, aims to bridge that divide.
The Mission:
Conduct WOD for Warriors on Veterans day to further connect the Crossfit community with veterans. In addition, show support for their service and sacrifice by honoring them on this day (11.11.11), set aside by Congress, for that specific purpose.
We want to provide a tough, team oriented, meaningful WOD that the Crossfit community can really sink their teeth into and be challenged by. Team RWB's model of advocacy is all about partnering Soldiers and Civillians, and growing these bonds by fostering meaningful friendships. By executing a Team WOD, we emphasize this source of strength; community.
The WOD:
11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams
1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry
A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!
"The Grok Throwdown"
3 rounds for time:
- 200m partner carry - piggyback
- 200m partner carry - fireman
- 200m partner carry - bridal
- 30 second plank-for-two
Special event for Veteran's Day this Friday!
Meet at 3:00 per usual then we will carpool over to Bulldog CrossFit in Forest Park.
The Situation:
A divide exists between military veterans and the civilian community. With the fighting force consisting of only 1% of the country's population, that divide is growing. This fact is damaging to Veterans as they attempt to reconcile their lives as they exit the military, and face a population that does not understand their experience. Team RWB, and WOD for Warriors, aims to bridge that divide.
The Mission:
Conduct WOD for Warriors on Veterans day to further connect the Crossfit community with veterans. In addition, show support for their service and sacrifice by honoring them on this day (11.11.11), set aside by Congress, for that specific purpose.
We want to provide a tough, team oriented, meaningful WOD that the Crossfit community can really sink their teeth into and be challenged by. Team RWB's model of advocacy is all about partnering Soldiers and Civillians, and growing these bonds by fostering meaningful friendships. By executing a Team WOD, we emphasize this source of strength; community.
The WOD:
11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams
1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry
A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!
Special event this Friday!
The Situation:
A divide exists between military veterans and the civilian community. With the fighting force consisting of only 1% of the country's population, that divide is growing. This fact is damaging to Veterans as they attempt to reconcile their lives as they exit the military, and face a population that does not understand their experience. Team RWB, and WOD for Warriors, aims to bridge that divide.
The Mission:
Conduct WOD for Warriors on Veterans day to further connect the Crossfit community with veterans. In addition, show support for their service and sacrifice by honoring them on this day (11.11.11), set aside by Congress, for that specific purpose.
We want to provide a tough, team oriented, meaningful WOD that the Crossfit community can really sink their teeth into and be challenged by. Team RWB's model of advocacy is all about partnering Soldiers and Civillians, and growing these bonds by fostering meaningful friendships. By executing a Team WOD, we emphasize this source of strength; community.
The WOD:
11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams
1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry
A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!
STRENGTH
- Deadlifts: find your heaviest set of 3
CONDITIONING
"Jersey Shore First Pump"
3 rounds for time:
- 12 R arm thrusters (45/25)
- 9 burpees
- 12 L arm thrusters (45/25)
- 9 burpees
STRENGTH
- Bench Press: find your heaviest set of 5
CONDITIONING
"Helen"
3 rounds for time:
- run 400m
- 21 DB swings (55/35)
- 12 pull-ups
STRENGTH
- Deadlifts: find your heaviest set of 5
CONDITIONING
In teams of 2, with only 1 person working at any given time, alternating rounds, complete 5 rounds each of:
- 20 DB Swings (55/35)
- 20 Hand Release Push-ups Plus
- 400m Run
Go all out and record the individual time of each round.
STRENGTH
- Push Press: find your max effort!
CONDITIONING
"Lynne"
5 rounds for reps:
- max effort bench press (body weight)
- max effort pull-ups
For those of you keeping track we last did this on July 1, 2011.
STRENGTH
- Deadlifts: find your max effort!
CONDITIONING
"DIRTY"
For time 25 each of:
- DB thrusters (45/25)
- Inverted burpees
- Reverse burpees
- Turkish get-ups (45/25)
- You sick if push-ups yet?
Congrats to everyone who set a PR on bench today!
STRENGTH
- Cleans: find your max!
CONDITIONING
"50-50-50"
3 rounds for time:
- 50 push-ups
- 50 sit-ups
- 50 squats
STRENGTH
- Bench Press: find your max!
CONDITIONING
"Brenton"
5 rounds for time:
- bear crawl 100ft
- broad jump 100ft
This workout was named after Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department. He was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
STRENGTH
- Deadlift: find your heaviest set of 3
CONDITIONING
10 rounds for time:
- 20m shuttle sprints (down the BB court)
- 10 push-ups
STRENGTH
- Front Squats: find your heaviest set of 3
CONDITIONING
Tabata Weighted Lunges:
- Walking lunges with weight overhead (45/25)
Dr. Solecki's Filthy Fifty
50 of each for time:
- prisoner squats
- push-ups
- bench jumps
- BB curl to press
- pull-ups
- burpees
- leg switches
- plate sit-ups
- inverted rows
- med ball slams
- dips
For those of you who are in or will be in Dr. Solecki's Rehab class, this is the workout he will give you extra credit for. Last trimester I believe there were 4 people that vomited - but that's not going to happen to our group! So come on out tomorrow and see what it feels like to tackle Solecki's Filthy Fifty.
MOBILITY
"10 Minute Squat Test"
Sore from the pistols yesterday? Wish you had more flexibility so your squat was lower? Then make sure you show up at 3:00!
CONDITIONING
"Little Murph"
For time:
- run 400m
- 50 DB rows each arm (50/30)
- 100 push-ups
- 150 squats
- run 400m
STRENGTH
- Bench Press: do as many sets of 5 of 75% of your max effort as time will allow
CONDITIONING
"Heavy Helen"
3 rounds for time:
- run 200m
- 10 DB swings (70/45)
- 6 pull-ups
STRENGTH
- Bench Press: do sets of 3 at 85% of your max effort
CONDITIONING
- 2 Minutes Max Rep Pushups
- 2 Minutes Max Rep Sit-ups
- 2 Minutes Max Rep Air Squats
- 1 Minute Rest
- 1 Minute Max Rep Pushups
- 1 Minute Max Rep Situps
- 1 Minute Max Rep Air Squats
- 30 Seconds Rest
- 30 Seconds Max Rep Pushups
- 30 Seconds Max Rep Situps
- 30 Seconds Max Rep Air Squats
Score = Total reps over the 9 working intervals.
STRENGTH:
- Bench Press: take 75% of your max effort from last week and do sets of 5
CONDITIONING
"7 Minutes in Heaven"
For reps:
- 1 minute plank
- 1 minute bench jumps
- 1 minute plank
- 1 minute walking lunge
- 1 minute plank
- 1 minute burpees
- 1 minute plank
STRENGTH
- Deadlifts: reps of 5. Do as many sets as you can fit into 20 minutes. Use 75% of the max effort you found last week.
CONDITIONING
"Push-Up Ladder"
For reps: do 1 push-ups the first minute, 2 the second minute, etc until you cannot fit that many push-ups in that minute.
STRENGTH
- Cleans: take 20 minutes to find your max load!
CONDITIONING
"The Filthy Fifty"
50 of each for time:
- bench jumps
- jumping pull-ups
- DB swings (55/35)
- walking lunges
- knees-to-elbows
- DB push press (40/30)
- good mornings (45/25)
- wall balls (20/16)
- burpees
- double-unders
STRENGTH
- Overhead Press (no push): take 20 minutes to find your max load!
CONDITIONING
"The Janse Jog"
4 rounds for time:
- run around Janse building
- 10 push-ups
- 10 squats
