“Helen”

3 rounds for time;

400 m run

21 KB Swings – 1.5 pood

12 chin ups

Coach’s notes:  If the weather does not hold up for this one, or you have no track available, perform a 400 m row per round for run – 1.5 pood KB = 55 lb db for guys, gals use 1 pood = 35 lbs DB; perform jumping pull ups if you are still working on your pull ups.

For time:

2 km row (7)

Coach’s notes:  So you MUST have found a rower by now, if not, try again or get your own – http://www.concept2.com/ – GREAT buy!

This is a great power measure and bench mark workout which requires an aggressive warm up, get strapped in and “give ‘er”; if first time – set your benchmark on this one today!

Post time, previous times on Nov 13^th and strokes/minute average as well as your experience on this WOD.   If ABSOLUTELY no chance of getting to a rower, run 2 km as fast as you can!!!

For loads;

Press – 5, 4, 3, 2, 1, 2, 3, 4, 5

Coach’s notes: This is an overhead press with barbell; no hips used, legs locked and full lockout overhead at finish.  It is one of the big 3 CF (CrossFit) total movements, so it’s good practice for the total that may come soon – wink wink…

Add weight per set up to your 1 rep max, then try to repeat the same weights for the reverse from 2-5 reps on the other side of the max.  If you can maintain same weights for the 2^nd 2,3,4 and 5 reps as you did for first 5,4,3, and 2 reps, you have a fine tuned nervous system, well done!

Post weights used, BWT (body weight) and comments on your experiences with this pyramid.

For time:

“Karen”

150 wall balls for time

Coach’s notes:  Guys use a 20 lb ball with full squat thrown to 10 ft target; gals use a 12 lb ball with full squat thrown to 10 ft as well.  If no med ball is around guys use 15 lbs/h and perform db thrusters and gals use 10 lbs/h for thrusters as well.  Ensure full extension of legs at top and full squat with great low back position at bottom.

Greg Amundson – an elite CrossFit athlete does this one under 5 minutes.  What can you do? Post times and comments on this workout’s effectiveness.

As many rounds in 10 minutes:

10 push ups

15 sit ups

Coach’s notes:  This one seems simple but performed at high speed and correct form, it is a true mid line test for endurance.  Ensure tummy stays tight, no sagging at belly, chest to deck.  Keep same push up position for entire workout to keep power high; i.e. if you choose to go from knees, do it from the start, same from toes, it will be a good measure for future reference.  Post rounds completed and comments on mid line stability.

For reps:

Tabata Squats

3 min rest

Tabata Squats

Coach’s notes:

Tabata’s original research – Medicine and Science in Sports and Exercise (1997) 29, 390-395 showed that 20 sec of work and 10 sec of rest for 8 intervals basically does much more for you than steady state “aerobic” paced training – in many ways…try and you’ll see…of course we tweaked it, score and post both rounds of tabatas as lowest scores achieved in each set (i.e. 20/18) as well as comments on leg lactic acid

For time:

1 mile sprint

Coach’s notes:  See a theme forming here for this cycle?  This is another excellent measure of stamina, power and endurance.  Warm up the hips well with range of motion exercises from head to toes.  Flat terrain is preferred.  Measure out a Canadian mile – 1.6 km and go all out.   Post times and comments on your experience.

For time:

100 push up burpees

Coach’s notes:

This is a deceivingly difficult and great full body workout that requires no equipment.   This is a benchmark standard for your own testing (we’ll come back to over time).

Chest must hit the deck at bottom and jump with hands clapping overhead at top.

Post comments on this workout’s effectiveness, as well as your time.

For time;

2K Row (7)

Coach’s notes:

A great power measure and bench mark workout.  7 is the damper on the rower, will explain another time.  Try to get to a facility to attempt this if you do not have a rower, it is well worth it, or get one for yourself – D model at http://www.concept2.com/ – best investment you’ll make for home gym EVER!

This requires an aggressive warm up, get strapped in and “give ‘er”; if first time set your benchmark on this one today!

Post time and strokes/minute average as well as your experience on this WOD

If ABSOLUTELY no chance of getting to a rower, run 2K as fast as you can!!!

Tabata

Row (calories)

Push-up

Sit-up

Squat

Coach’s notes:  Perform Tabata intervals for all 5 exercises.  In other words, do 20 seconds of rowing, rest 10 seconds and repeat for 8 intervals.  As soon as you have completed the 8 rowing intervals do the same for push-ups, sit-ups and finally squats.  Post the total number of repetitions for each exercise to comments.