Starting Strength Workout "B"
3x5 Squats
3x5 Military Shoulder Press
3x5 Power Clean
Saturday, February 28, 2009
Saturday February 28th 09
Starting Strength Workout "B"
3x5 Squats
3x5 Military Shoulder Press
3x5 Power Clean
3x5 Squats
3x5 Military Shoulder Press
3x5 Power Clean
Friday, February 27, 2009
Wednesday, February 25, 2009
Thursday February 26 08
3 6 9 12 15 12 9 6 3
Turkish Get Ups
Kettle bell swings.
You do not have to use the same weight for both.
Turkish Get Ups
Kettle bell swings.
You do not have to use the same weight for both.
Thursday February 26 08
3 6 9 12 15 12 9 6 3
Turkish Get Ups
Kettle bell swings.
You do not have to use the same weight for both.
Turkish Get Ups
Kettle bell swings.
You do not have to use the same weight for both.
Tuesday, February 24, 2009
Monday, February 23, 2009
Sunday, February 22, 2009
Saturday, February 21, 2009
Thursday, February 19, 2009
Friday February 20 09
Five and Dime
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Compare to
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Compare to
Tuesday August 26 08
Friday February 20 09
Five and Dime
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Compare to
5 clean and jerk 115
10 pull ups
5 box jumps
10 KB swings 55
5 ring dips
5 rounds
Compare to
Tuesday August 26 08
Wednesday, February 18, 2009
Thursday February 19 09
"Grace"
Clean and Jerk 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Clean and Jerk 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Tuesday, February 17, 2009
Wednesday-Workout of the Day
Max rounds in 20 min of:
Jumping Squats x 21
L Raises x 15
Hollow Rock x 9
Jumping Squats x 21
L Raises x 15
Hollow Rock x 9
Monday, February 16, 2009
Tuesday - Work Out of the Day
21 15 9
Pistols-alternating legs
Tuck (support) to L sit-parallets
Jumping OHS (air)
Pistols-alternating legs
Tuck (support) to L sit-parallets
Jumping OHS (air)
Friday, February 13, 2009
Saturday Feb 14th and Sunday Feb 15th
No Classes....Mike and Tracey are off to the Gymnastics Certification.
Happy Valentine's Day!
Happy Valentine's Day!
Thursday, February 12, 2009
Wednesday, February 11, 2009
Thursday February12 09
"Haley" dedicated to my number 1 Daughter who turned 14 on Monday.
20/25/30
Burpees
Dumbbell Russian Step Ups
Double Unders
20/25/30
Burpees
Dumbbell Russian Step Ups
Double Unders
Tuesday, February 10, 2009
Wednesday February 11 09
With Kudos to Jamie:
21 15 9
HPC
2x front lunges
Shoulder Press
Between each round do 50 D/U's
95#
21 15 9
HPC
2x front lunges
Shoulder Press
Between each round do 50 D/U's
95#
Monday, February 9, 2009
Tuesday February 10th 09
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.
Monday February 9th 09
Box Jumps
Row
DL
Burpees
t1 minute at each station...4 rounds: 30 seconds between rounds
Row
DL
Burpees
t1 minute at each station...4 rounds: 30 seconds between rounds
Sunday, February 8, 2009
New PRs
We have a lot of new PRs... If I forget yours.. post to comments!
D/U's Amanda 7, Adrian35
Deadlifts:
Amanda - 180 * Kendra - 150 * Mac - 430 * Steve - 250 * Lee - 330 * Tao - 95
Shoulder Press:
Amanda - 55 * Kendra 52.5
Back Squat:
Mac - 330 * Lee - 300 * Kendra - 100 * Amanda - 145
Clean:
Tsuyoshi - 135
Adrian - 210
Lee - 205
Tracey - 125
Esther - 130 (Clean and Jerk)
D/U's Amanda 7, Adrian35
Deadlifts:
Amanda - 180 * Kendra - 150 * Mac - 430 * Steve - 250 * Lee - 330 * Tao - 95
Shoulder Press:
Amanda - 55 * Kendra 52.5
Back Squat:
Mac - 330 * Lee - 300 * Kendra - 100 * Amanda - 145
Clean:
Tsuyoshi - 135
Adrian - 210
Lee - 205
Tracey - 125
Esther - 130 (Clean and Jerk)
Saturday, February 7, 2009
Sunday February 8th 09
Heavy Bag Step Ups/Box Jumps 1 Length
7 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
21 Burpees (strict form)
Heavy Bag Step Ups/Box Jumps 1 Length
5 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
15 Burpees
Heavy Bag Step Ups/Box Jumps 1 Length
3 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
9 Burpees
Olympic Lifting at 11am
7 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
21 Burpees (strict form)
Heavy Bag Step Ups/Box Jumps 1 Length
5 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
15 Burpees
Heavy Bag Step Ups/Box Jumps 1 Length
3 Turkish Get Ups
Heavy Bag Step Ups/Box Jumps 1 Length
9 Burpees
Olympic Lifting at 11am
Friday, February 6, 2009
Friday February 6th 09
CrossFit Total
Do 3 reps at each, add the highest successful effort of each for your total.
Back Squat
Shoulder Press
Deadlift
Do 3 reps at each, add the highest successful effort of each for your total.
Back Squat
Shoulder Press
Deadlift
Wednesday, February 4, 2009
Thursday February 5 09
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 Sit-ups
25 Back Extensions
25 Knees to Elbows
2 pood Kettlebell swings, 25 reps
25 Sit-ups
25 Back Extensions
25 Knees to Elbows
Tabata Protocols
from Chris Strouds Blog at:
http://crossfit.chrisstroud.net
Tabata is basically four minutes of High Intensirt Interval Training (HIIT). It is 20 seconds of work with 10 seconds of rest and 8 rounds total. All eight rounds are the same exercise. For example, if you were to do tabata squats it you would do as many squats in a row for 20 second, rest 10 seconds, do as many squats in 20 seconds, and so on until you complete eight rounds. Depending on the what the work out calls for, you either count the amount of reps in the last round or the total amount of reps in all eight round; the later is more widely used.
The Tabata protocal is a unique rep scheme that seems to benifit a broad range of athletes (Explained in ‘The Why’). Since Crossfit focuses on ‘Increasing Work Capacity Across Broad Time and Modal Domains (ICWCABTAMD)’ this seems to fit very well into Crossfit programming.
Dr. Izumi Tabata Phd is the researcher from Japan’s National Institute of Fitness and Sports in Kanoya who proved what many fitness buff’s already knew, which is short bursts of high intensity exercise resulted in more conditioning than moderate exercise for long periods of time [For example, sprints vs. jogging (p.s. I hate jogging)].
What many people do not know is that Izumi Tabata is not the originator of the Tabata protocal. The head coach of the Japanese speed skating team provided the rep scheme will Dr. Tabata researched it.
In one of Tabata’s study, men performed tabata exercises (exercise bike) for 5 days a week for 6 weeks. At the end of the study, on an average there was a 14% increase in aerobic capacity. Additionally, the test subjects anaerobic capacity increased by 28%. By increasing the test subjects aerobic (with oxygen) and anaerobic (without oxygen) it would increase ones conditioning for both endurance related and strength related aspects of ones fitness; which is pretty sweet for crossfitters.
As a comparison, running at 70% capactiy (jogging) for 60 minutes a day for 5-6 days for 6 weeks only increased aerobic capacity by 9.5% with no change in anaerobic capacity. What does this mean? Performing 4 minutes of high intensity work is better than 60 minutes of running! Coach Glassman mentions that “these high-intensity work outs produce this dramatic aerobic benifit with out muscle waisting brought about by endurance training.” With Tabata, it is proven that you receive greater aerobic and anaerobic stimulus then endurance training while at the same time there is no atrophy.
http://crossfit.chrisstroud.net
Tabata is basically four minutes of High Intensirt Interval Training (HIIT). It is 20 seconds of work with 10 seconds of rest and 8 rounds total. All eight rounds are the same exercise. For example, if you were to do tabata squats it you would do as many squats in a row for 20 second, rest 10 seconds, do as many squats in 20 seconds, and so on until you complete eight rounds. Depending on the what the work out calls for, you either count the amount of reps in the last round or the total amount of reps in all eight round; the later is more widely used.
The Tabata protocal is a unique rep scheme that seems to benifit a broad range of athletes (Explained in ‘The Why’). Since Crossfit focuses on ‘Increasing Work Capacity Across Broad Time and Modal Domains (ICWCABTAMD)’ this seems to fit very well into Crossfit programming.
The Who?
Dr. Izumi Tabata Phd is the researcher from Japan’s National Institute of Fitness and Sports in Kanoya who proved what many fitness buff’s already knew, which is short bursts of high intensity exercise resulted in more conditioning than moderate exercise for long periods of time [For example, sprints vs. jogging (p.s. I hate jogging)].
What many people do not know is that Izumi Tabata is not the originator of the Tabata protocal. The head coach of the Japanese speed skating team provided the rep scheme will Dr. Tabata researched it.
The Why
In one of Tabata’s study, men performed tabata exercises (exercise bike) for 5 days a week for 6 weeks. At the end of the study, on an average there was a 14% increase in aerobic capacity. Additionally, the test subjects anaerobic capacity increased by 28%. By increasing the test subjects aerobic (with oxygen) and anaerobic (without oxygen) it would increase ones conditioning for both endurance related and strength related aspects of ones fitness; which is pretty sweet for crossfitters.
As a comparison, running at 70% capactiy (jogging) for 60 minutes a day for 5-6 days for 6 weeks only increased aerobic capacity by 9.5% with no change in anaerobic capacity. What does this mean? Performing 4 minutes of high intensity work is better than 60 minutes of running! Coach Glassman mentions that “these high-intensity work outs produce this dramatic aerobic benifit with out muscle waisting brought about by endurance training.” With Tabata, it is proven that you receive greater aerobic and anaerobic stimulus then endurance training while at the same time there is no atrophy.
Tuesday, February 3, 2009
Wednesday February 4 09
1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1
Hang Power Clean, Thruster, Back Squat, Over Head, Hang Power Clean. Bar can rest anywhere but the ground. Between each round do the corrosponding number of Burpees.
Olympic Lifting Day and Our 2nd Fight Club
O lifting will go on Sunday the 8th of feb with the 2nd Fight Club get together scheduled for Sunday Feb 22. Both will run from 11- 1pm. Fight Club will be beginners Jui Jitsu
Monday, February 2, 2009
February 3 09
L Pull Up
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Sunday, February 1, 2009
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