Thursday, February 23, 2012

CFE Long Intervals



CFE Long Intervals
Choose ONE of the following sports:
  • Swim (THU): 6 x 200m on +/- 2:45 or less recovery, deviate no more than 3-5 seconds
  • Bike (THU): 3 x 5k TT, spin/rest 5:00
  • Run:2–5x800mw/3minrest(SSThurs,3S Sat or T/TT)
  • C2 (THU): 2 x 500m with 1:00 rest between + 2 x 1000 with 3:00 rest between, deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m

Post sport and times to comments.

Monday, February 20, 2012

Butcher Time!


Down at CrossFit Worthy, we got to try out the new Butcher. It's like a Prowler.

Here's the WOD Jeremey cooked up for us:

4 rounds, not timed. Rest between rounds.

  • 25m high Butcher Push 50#
  • 25m low Butcher Push 50#
Man, oh man, can that thing do you in! I think 10 minutes of that would get you ready for hill climbing in most sports - power and speed.  


Thursday, February 16, 2012

Power Cleans, Burpees, Squats

Post workout and none the worse for wear.


Warmup 10’
Skill 5’
Hollow Body
STRENGTH WOD:
  • ME: Good Morning
Work up to a 3RM. Post loads to comments.
5-10 minutes rest then CFE S&C WOD.
CFE STRENGTH & CONDITIONING WOD:
As many rounds as possible in 3:00 of:
  • 3 Power Cleans, 165/105 pounds
  • 6 Burpees
  • 9 Air Squats
Rest 1:00. Complete for a total of five cycles.
Post number of rounds per cycle to comments.
Stretching 5’
MWOD - 10’
KB Arm Bar Stretch

Wednesday, February 15, 2012

CFE Short Intervals

Kirsten ready to run in a new outfit!


CFE Short Intervals:
Choose ONE of the following sports:
Swim (TUE): 20 x 25m on 0:30, deviate no more than 2-3 seconds
Bike (TUE): 10 x 1/4M on 1:00, deviate no more than 2-3 seconds
Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)
Row (TUE): 6 x 500m, rest 2:00, deviate no more than 2-3 seconds
Post sport and times to comments.

Tuesday, February 14, 2012

Deadlifts, Toes To Bar, Lateral Burpees

 Paleo Chick looking good with the deadlifts.


Warmup 10’
Skill 5’
  • Gymnastic Volume  10 minutes
STRENGTH:
  • DE: Barbell Row 10 sets of 3 reps on 1:30

Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
5 rounds for time of:
  • 5 Deadlifts, 275/185 pounds
  • 7 Toes-to-Bar
  • 10 Lateral Burpees

Post time to comments.
Time limit 20 minutes
Stretching 5’
Watch, then cat-cow your back.

Wednesday, February 8, 2012

Push Press, Lateral Burpees, Pull-ups

Sarah having a treat after her workout.

Warmup 10’
Skill 5’
  • Pistol 10 each leg
Strength 10’
  • Max Effort (ME): Bench Press
Work up to a 3RM. Post loads to comments.
5-10 minutes rest then CFE S&C WOD.
WOD
3 rounds for time of:
  • 7 Push Presses, 155/115 pounds
  • 9 Lateral Burpees
  • 11 C2B Pull ups
*Games competitors: Pull ups should be unbroken. 10 air squat on-the-spot penalty for each brreak.
Post time and number of penalties to comments.
Time limit 15 minutes
Stretching 5’
MWOD - 10’
  • Hamstring tension/release 4 x each side.

Tuesday, February 7, 2012

CFE Long Intervals




CFE: LONG INTERVALS
Choose ONE of the following sports:
  • Swim (TUE): 3 x 300m, rest 90 seconds between, hold all splits within 3-5 seconds
  • Bike (TUE): 5 x 5:00 TT, spin/rest 3:00
  • Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds
  • C2 Row (TUE): 6 x 750m, rest 90 seconds, hold all splits within 3-5 seconds
Post sport and times to comments.

Monday, February 6, 2012

Deadlifts, Burpees, Onramp 1

Welcome to newest client, Cindi.  She starts her Onramp with:

200 Jump Rope Singles
15 - 12 - 9 of:

  • Squats
  • Push-ups
  • Ring Rows

200 Jump Rope Singles

Time: 9:15  Way to go, Cindi!

Warmup 10’
MWOD - 10’
  • Banded Squat 2’
Skill 5’
  • L-sit x 2
Strength 10’
  • Max Effort (ME): Back Squat
Work up to a 3RM or 1RM. Post loads to comments.
5-10 minutes rest then CFE Strength & Conditioning WOD
WOD
On the minute for 12 minutes:
  • 2 Deadlifts @ 70% of 1RM
  • 7 Burpees
Post deadlift load to comments.
Stretching 5’

Saturday, February 4, 2012

CFE TT/Pace



ENDURANCE WOD:
Choose ONE of the following sports:
Swim (SUN): 800m @ 1000m TT pace
Bike (SUN): 30 minutes @ 85% effort/RPE
Run (SUN): 5M @ 90% of 10k TT pace
C2 Row (SUN): 2 x 2k, hold splits within 0:30, rest 5:00 between
Post sport and times/distance to comments.

Thursday, February 2, 2012

CFE Long Intervals

Refeuling afterwards.


LONG INTERVALS 
ENDURANCE WOD:
Choose ONE of the following sports:
Swim (THU): 8 x 200m, rest 90 seconds between, hold all splits within 3-5 seconds
Bike (THU): 6 x 2M, spin/rest 2:00, hold all 2M efforts within 3-5 seconds
Run (THU): 4 x 1200m, rest 3:00, hold all splits within 3-5 seconds
C2 Row (THU): 4 x 1500m, rest 3:00, hold all splits within 3-5 seconds
Post sport and times to comments.

Wednesday, February 1, 2012

Power Snatches, Toes To Bar, Run


Charles ME snatch work from the other day.

Workout #2
Warmup 10’
Skill 5’
Back levers
STRENGTH:
Back Squat 5 x 3 @ 80% sets across
First work set after warm up should be at 80% of 1RM. Post loads to comments.
5-10 minutes rest then CFE Strength & Conditioning WOD.
CFE STRENGTH & CONDITIONING WOD:
Three rounds for time of:
  • 7 Power Snatches, 115/75 pounds
  • 9 Toes-to-bar
  • Sprint 50m (sub 50 jump rope singles)
Post time to comments.
Time limit 15 minutes
Stretching 5’
  1. Jump from knees to squat.
  2. repeat with hands behind head.
  3. repeat with hands locked overhead.