Sunday WOD

11am tomorrow at my house,

404 Frue Ave

Weightlifting and core exercises will make for strength and stability.

See you tomorrow!

Ciao,

Charles

Saturday WOD

2009-10-17 Run x 200 Meters Pistol (scaled) x 9 Reps Pistol (scaled) x 9 Reps Sit-up (floor) x 15 Reps Pistol (scaled) x 6 Reps Pistol (scaled) x 6 Reps Sit-up (floor) x 12 Reps Pistol (scaled) x 3 Reps Pistol (scaled) x 3 Reps Sit-up (floor) x 9 Reps Run x 200 Meters Time: 9:35 Comments: Pistols on 18" box. I'm just starting to get the hang of POSE running - barely. Double under progress: 4 singles, 1 double, 1 single, all without stopping.

Chipper WOD

2009-10-16

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• Lunge x 15 Reps
• Pull-up (assisted) x 20 Reps
• Box Jump (honest) 20 Inches x 20 Reps
• Jump Rope (single under) x 20 Reps
• Dip (scaled) x 15 Reps
• Knees-to-elbows (honest) x 10 Reps
• Kettlebell Swing x 15 Reps @ 26 Pounds
• Sit-up (floor) x 30 Reps
• Clean (hang squat) x 20 Reps @ 35 Pounds
• Back Extension x 20 Reps
• Wall Ball 8 Feet x 20 Reps @ 14 Pounds
• Ring Row x 12 Reps

Time: 22:35

Comments: That took a while! I did have to take breaks here and there.

WOD last Monday

2009-10-12

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15-12-9 rep rounds of:

• Deadlift 100 Pounds
• Handstand Push-up (scaled)

Time: 4:35

Comments: 50# dumbells; Knees on a bench.  I did this in the gym at the Doubletree Hotel in Bay City, Michigan.  I was attending the Michigan Music Teachers Association convention.

Ciao,

Charles

CF WOD HSPU & pullups

2009-10-10


3 rounds of:
Handstand Push-up (scaled) x 10 Reps
Ring Row x 10 Reps

Time: 6:35
Comments: Comments: The tale of my success and failure. Ring rows set up to be able to do 8 reps. HSPU with knees on a 22" box. The first set goes o.k. of course. In trouble and starting to do groups of reps by the second. A little extra oomph and chopping it up into smaller groups was the third. Skill work on double unders starting to show results, but I can't maintain the timing of singles yet. Max reps before hitting the rope with my feet: 35. Ring tuck support, 39 seconds total. Trying for 10s on, 30s off. First 2 rounds o.k. After that only 5s, then at the end only 4s. I was going for 1 minute total, but stopped after 39 seconds. Melio di niente, no? (better than nothing.) Ciao, Charles

Do-it-yourself Sunday WOD

Hi! I'm out of town this Sunday; if you'd like to do a Sunday WOD, I guarantee this will kick your butt. It's simple to do, too.

You'll need running shoes and a stopwatch.

warmup your running legs, trunk (core) and pushup arms and shoulders.

For time:

6 rounds:

run 400 meters

25 burpees

That's challenging for the fittest people on the planet.

For mere mortals, here are scalings. Choose so that you can workout with intensity and still do a workout the next day. The scalings and categories are from Crossfit BrandX. I did the buttercups; it was tough.

Big Dawgs:
As rx’d

The Porch:
6 rounds for time of:
Run 400 meters
15 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

The Pack:
4 rounds for time of:
Run 400 meters
15 Burpees

Puppies:
4 rounds for time of:
Run 200 meters
12 Burpees

Buttercups:
3 rounds for time of:
Run 200 meters
10 Burpees

What's a burpee? take a look:
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

If you like, do the workout where I did it. Downtown Houghton, start at the back end of the public library on the grass. Three light posts away is 200m; 400m is just shy of the gazebo thing. Run to one end, do the burpees, run back and do more burbees, rinse and repeat. ; )

You can do it!

Ciao,

Charles

CF WOD - 5 x max reps

2009-10-9

max reps: bp, pu, sq

• Max reps Bench Press @ 55 Pounds
• Max reps Pull-up (assisted)
• Max reps Back Squat @ 55 Pounds
• Max reps Bench Press @ 55 Pounds
• Max reps Pull-up (assisted)
• Max reps Back Squat @ 55 Pounds
• Max reps Bench Press @ 55 Pounds
• Max reps Pull-up (assisted)
• Max reps Back Squat @ 55 Pounds
• Max reps Bench Press @ 55 Pounds
• Max reps Pull-up (assisted)
• Max reps Back Squat @ 55 Pounds
• Max reps Bench Press @ 55 Pounds
• Max reps Pull-up (assisted)
• Max reps Back Squat @ 55 Pounds

Score: 30-10-21-27-12-23-22-14-17-13-11-17-0-0-0

Comments: Scaled to .25 x bodyweight. Pullups with the green band. 5 rounds scheduled; felt like I had better stop after the 4th round. That was a womper! KW is on the road today.