Monthly Archives: March 2008
Monday, March 31, 2008
Sunday, March 30, 2008
“Madi”
1 round for time:
100 unders
90 back extensions
80 squats
70 sit-ups
60 lunges
50 push-ups
40 box jumps
30 wallballs
20 burpies
10 pull-ups
Coach’s notes: Use 24″ for box jumps. If you are unsure of an exercise check the link, “Exercise Demos”. Post time to comments.
Compare to Saturday, October 13, 2007.
Saturday, March 29, 2008
As many rounds in 20 minutes of:
5 push up
10 heavy KB swings
20 single leg squats
Coach’s notes: Guys use 2 pood kettlebell (KB) or 75 lb dumbbell. Gals use 1.5 pood or 55 lbs, or scale as needed. Make sure to keep back neutral in the bottom of these swings! If you cannot do single leg squats, substitute 40 squats. Post rounds completed to comments.
Friday, March 28, 2008
Thursday, March 27, 2008
Deadlift 3, 3, 2, 2, 1, 1, 1, 1
Coach’s notes: Here you go guys and gals! See how much you can pull. Warm up and then go into a couple of heavy 3’s, 2 sets of doubles and then work towards your heavy single in the deadlift. Appropriate rest depends on your “training age” or experience and the amount of weight lifted. The more experience you have, the more rest you will need. Try somewhere between 2 and 5 to 7 minutes between sets. More rest towards the latter sets. Post loads for all sets to comments.
CrossFit Calgary and Optimum Performance Training are hosting a CrossFit running certification on August 9 and 10! Click here to find out details and to register.
Monday, March 24, 2008
“Lynne”
5 rounds for max reps:
body weight bench press
pull ups
Coach’s notes: Perform as many reps as possible in the bench press. Scale load if necessary. Rest as you see fit. There is no time component to this workout. Then perform as many reps as possible for pull ups. Hands cannot leave the bar. You can hang all you want but hands cannot come off the bar. Arms must be fully extended at the bottom and chin over the bar at the top. Rest as you see fit. Record your reps for each set and the total reps for all 5 sets to comments.
CrossFit Calgary and Optimum Performance Training are hosting a CrossFit running certification on August 9 and 10! Click here to find out details and to register.