Monthly Archives: November 2007
Saturday, December 1, 2007
10 sets for max. reps:
L- pull ups
rest 2:30
Coach’s notes: For this workout, you are to perform as many L- pull ups as you can in one set, rest 2:30 and then try again as many L-pull ups as you can. Keep track of the number of reps in each set and the total for all 10 sets and post to comments. If you cannot do L-pull ups, substitute strict regular pull ups (i.e. no kipping). if you cannot do a body weight pull up, substitute an assisted pull up.
Friday, November 30, 2007
75 reps in as few sets as possible of:
Overhead squats (OHS)
Coach`s notes: Recommended weight is 95 lbs. for guys and 65 lbs. for gals. If you cannot lift these loads scale as appropriate. For those that are working on their OHS try performing the WOD with a dowel only, but perform the squats in a doorway so that the dowel rod is not able to move forward and remember to keep the arms locked out, shoulders pressed up. Try improving the depth of the squat throughout the WOD. Post the weight used and number of sets to comments.
Tuesday, November 27, 2007
“Diane”
21, 15, 9 rep rounds for time:
225 # Dead Lift
HSPU
Coach’s notes: This is a CF benchmark workout. Choose a DL weight that you can use comfortably for reps with perfect form for 10 reps. Perform handstand holds for 42/30/18 sec per round respectively. If you`re not comfortable at HSPU’s (Handstand Push Ups) yet try elevated push ups with feet higher than hips and nose to carpet. Keep back tight and weight on heels on dead lift. Post time of completion and comments/experiences to comments.
Monday, November 26, 2007
Saturday, November 24, 2007
5 rounds for time:
50 DB overhead walking lunges – 25/leg – 15 lbs/h
15 push up burpees
Coach’s notes: Hold DB’s overhead so biceps are at ears at all times. Have active shoulders and no elbow bending on lunges; stay tall. This is a great midline test. Chest to deck on burpees with clap of hands overhead. Post time of completion and experiences to comments.
Thursday, November 22, 2007
For Loads:
Clean and Jerk – 1,1,1; 120 sec
Front Squat – 3,3,3; 90 sec
Push Press – 5,5,5; 60 sec
Thrusters – 7,7,7; 30 sec
Coach’s notes: Warm up for each movement and find an appropriate weight and use that weight for all 3 sets per exercise. Stick to the rest time as rx’d and ensure perfect form for each movement. Check out coach Greg Everett’s website http://www.cathletics.com/ for great videos on these movements as well as the performance menu -an outstanding online journal!