“Tabata Something Else”

Team 2:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest

Post total reps from all 32 intervals to comments.

Fit Ladies:
Complete 16 intervals of 20 seconds of work followed by ten seconds of rest

Post total reps from all 32 intervals to comments.

Substitutions:
Pull ups- Partner pull ups (someone pushes on your back to help you complete the rep) or Jumping pull ups (get on a bench or box and jump to help you complete a pull-up).  Ring rows will not be allowed this workout!

Push ups- Box (countertop) or wall push ups. No knee push up.

REST DAY!!!

It’s always a good idea to stretch!

Regards!

Everyone:

Deadlift 1-1-1-1-1-1-1 reps
If you have experience with this lift you can do the WOD as Rx’d.

If this lift is new to you, or you have not trained it in awhile, you should take this day as a skill day and work on the lift. When you have the lift down, do 5-5-5-5-5 with a moderate weight. Here is a great video on the Deadlift start position.

http://media.crossfit.com/cf-video/CrossFit_DeadliftArmPosition.wmv

Rest Day!!

Team 2:

With a continuously running clock do 2 pull-ups and 2 dips the first minute, 4 pull-ups and 4 dips the second minute, 6 pull-ups and 6 dips the third minute… and keep adding 2 pull ups and 2 dips to the number of reps to be completed within a minute.

Start on the minute every minute.  Continuing as long as you are able to complete the number of pulls and dips required within the minute allotted.

Fit Ladies:

Same workout as Team 2 except substitute jumping pull-ups for normal pull ups if you need to from the beginning of the workout.
(i.e. don’t switch from normal pull-ups to jumping pull-ups somewhere in between).
If equipment does not allow jumping pull ups, then substitute 3 body rows for 2 pull ups.

Team Hembree
Your day is coming…

Post number of minutes completed to comments.

GLORY BE!!!

 IT’S A REST DAY!!!

Team 2:
“Nancy”

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

women 35-45#

Fit Ladies
“Nancy”

3 rounds for time of:
400 meter run
25-35 pound Overhead squat, 15 reps

Post time to comments:

All Teams:
Wednesday 070905

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

This another “diagnostic” workout that tests your general level of strength. The notation of “1 rep.” means you record the max amount of weight you can lift for each exercise.

To find that max amount (maximum effort), you should start with a weight you know you can lift 5 or 6 times, lift that weight ONCE, set it down, rest, then incrementally add a little weight (5 to 20 lbs). Repeat lift. Add weight incrementally until you cannot perform the lift. The highest amount of weight you can lift once is the amount you record.

Rest.

Move to the next exercise and repeat the method of finding your max effort.

Once you have completed all three lifts, sum the amount of weight you can lift from each lift to get your “CrossFit Total”.

Check out this video of a couple of long time Crossfitters performing the “Total”. Crossfit Total Video

Also, here’s an example of how to record your effort:

Squat: 200
Deadlift: 250
Shoulder Press: 95
Total: 545

Post YOUR total to comments.

“Helen”

Team 2:
3 rounds for time
Run 400 m
45 pound (men) /25 pound (women) dumbbell swings
12 pull ups

Fit Ladies:
3 rounds for time of
Run 400 m
15 pound dumbbell swings
9 jumping pull ups

Here is a video that will help you understand dumbbell swings. Video.

As always, post time, substitutions and commentary in the comments.

Sunday 20070909

Team 2:
For time:

“Terrible Twenty”
20 Box jump, 15 inch box
20 Jumping pull-ups
20 Dumbbell swings, 25 lbs.
Walking Lunge, 20 steps
20 Sit-ups
20 Push press, 30 pounds
20 Back extensions
20 Wall ball shots, 16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Fit Ladies:
For time:

“Ferocious Fifteen”
15 Box jump, 15 inch box
15 Jumping pull-ups
15 Dumbbell swings, 25 lbs.
Walking Lunge, 15 steps
15 Sit-ups
15 Push press, 25 pounds
15 Back extensions
15 Burpees
15 Standard Jump Rope Jumps

Click on “Push press” and “Burpees” for a video demonstrating those exercises.

Post you time to comments.

G.Z. FIT!

Ever seen these in a gym…?

Wednesday 20070912

Team2:

Three rounds for time of:
25 Pull-ups
135 pound Deadlift, 15 reps
women 95#

Fit Ladies:

Three rounds for time of:
15 Jumping Pull-ups
55 pound Deadlift, 15 reps

Post Time to Comments:

Friday 070914

Whole Hogs

Three rounds for time of:
50 Double-unders
75 Squats

Team 2

Three rounds for time of:
30 Double-unders
50 Squats

Fit Ladies

Three rounds for time of:
15 Double-unders
25 Squats

A great video on double unders:
http://media.crossfit.com/cf-video/CrossFit_DoubleUnders2.wmv

If you don’t have a rope or are unable to do double unders substitute tuck jumps:

“Do tuck jumps. Multiple single-unders in no way compensate for the exertion required for double-unders. Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or “toes up” position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don’t let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.”–Crossfit.com/Fitrex.com

Friday 070921

Fit Ladies

As Many Rounds as Possible in 20 mins of

15 Squats
15 Situps
10 Push ups

Post number of rounds to comments: