Month Archives: September 2007

Sunday, September 2, 2007

All Teams:
This is a Diagnostic Workout:

For Time:
Run 200M
50 Air Squats
50 push ups (use inclined push-ups as required)
50 sit-ups
50 pull-up (substitute jumping pull up if required)
50 back extents (substitute good-mornings as required)
Run 200M

Workout must be completed in 30 minutes or less. If you complete the entire workout in less than 30 minutes, post your time to comments. If you run out of time, post how far through the workout you get.

If you have any questions, drop me a line.

Monday, September 3, 2007

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:

Tuesday, September 4, 2007

Rest Day.

However, if you didn’t do yesterday’s work out, you need to. Your work out series will be a for day routine and then a rest day, instead of the usual 3 days on and 1 day off. This is only temporary for this workout series.

G.Z. Fit

Wednesday, September 05, 2006

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.

Thursday, September 6, 2007

“Elizabeth”

Team 2:
For Time:
21-15-9 reps of:
Clean 95 pounds
Ring dips

Fit Ladies:
For Time:
21-15-9 reps of:
Clean 45 pounds
Bench Dips

Post time and any modifications to comments.

Friday, September 7, 2007

“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, September 9, 2007

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!

Monday, September 10, 2007

Monday 20070910

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Watch this video:
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

Remember:  The notation of single reps means start with a light load you know you can lift say 10 times.  Add weight to each singlet.  You are working towards your a 1 Rep Max.  The amount of load you can lift one time, but cannot lift another.

Post loads to comments.

P.S.  When you post, we get an e-mail with the content of your post.  If you have any questions, please post them.  We will post the answer.  That way everyone can learn from everyone else’s questions!

Wednesday, September 12, 2007

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, September 14, 2007

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

Sunday, September 30, 2007

Sunday 20070930

All Teams

Deadlift 1-1-1-1-1-1-1 reps

Remember, the low load means high loads for each lift with 3 to 4 minutes or rest between each. Watch these videos and then perform some practice sets with light weight before attempting heavy loads.

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

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment1.wmv

http://media.crossfit.com/cf-video/CrossFit_RipDLAlignment2.wmv
Post loads to comments.