Month Archives: October 2007

Tuesday, October 2, 2007

1

Tuesday 20071002

Team 2:
Three rounds for time of:

  • 35 Double-unders
  • 95 pound Thrusters, 15 reps
  • 10 Pull-ups

FitLadies:
Three rounds for time of:

  • 15 Double-unders
  • 30 pound (2-15 pound dumbbells) Thrusters, 15 reps
  • 10 Jumping Pull-ups

Post time to comments:

Wednesday, October 3, 2007

1

Wednesday 20071003

Team 2
Complete as many rounds in twenty minutes of:

  • Run 800 m
  • Pull-ups to failure

FitLadies
Complete as many rounds in twenty minutes of:

  • Run 800 meters
  • 15 jumping pullups

Post number of pull-up for each round completed to comments.

Thursday, October 4, 2007

1

Thursday 20071004

All Teams

Back Squat 3-3-3-3-3 reps

“Back Squat” means performing a squat with weight on your back (as opposed to simply “Squat”).

Remember, a low number of reps means higher loads and longer rest. By this time, you should have a good feel for you capacities.

REMEMBER! Form (athletic chest), form (hinge at the hips), form (knees travel over toes), FORM (heals DOWN!).

Post loads to comments.

Monday, October 8, 2007

Reply

Monday 20071008

Team 2:
Five rounds for time of:

  • 30 Squats
  • 15 Pull-ups
  • 7 Handstand push-ups (to pad or pillow)

Fit Ladies:
Four rounds for time of:

  • 25 Squats
  • 10 Jumping Pull-ups
  • 5 Handstand push-ups (to pad or pillow)

If you are unable to do HSPU (Handstand Push-ups), substitute 55# shoulder press.

Post results to Comments and Compare to Saturday August 24, 2007

Wednesday, October 10, 2007

3

Wednesday 20071010

Team 2 & Fit Ladies
Guess what….
REST DAY!!!!(Yes again!)		 Hembree Girls

Four rounds for time of:

  • 25 Squats
  • 10 Jumping Pull-ups
  • 5 Handstand push-ups (to pad or pillow)

If you are unable to do HSPU (Handstand Push-ups), substitute 55# shoulder press.

Post time and any thoughts to comments.

Thursday 20071011

5

Fit Ladies

“Linda”

10-8-6-4-2 reps of the triplet:

  • Deadlift: 95#
  • Bench press: 60#
  • Clean: 45#

Set up three bars and storm through for time.

Post time to comments.

Fit Hembrees

Four rounds for time of:

  • 25 Squats
  • 10 Jumping Pull-ups
  • 5 Handstand push-ups (to pad or pillow)

If you are unable to do HSPU (Handstand Push-ups), substitute 55# shoulder press.

Friday 20071012

2

Fit Ladies

“Murph”

  • 1/2 mile Run
  • 25 Pull-ups (or 35 Jumping pull ups)
  • 50 Push-ups
  • 75 Squats
  • 1/2 mile Run

Post time to comments.

Fit Hembrees

“Linda”

10-8-6-4-2 reps of the triplet:

  • Deadlift: 95#
  • Bench press: 60#
  • Clean: 45#

Set up three bars and storm through for time
Post time to comments.

Saturday 20071013

6

Fit Ladies

Complete as many rounds as possible in twelve minutes of:

  • 3 Handstand Push-ups
  • 6 One legged squats
  • 9 Pull-ups

* If you cannot do full HSPU’s try doing partial range of motion to a pad/pillow or try one of the variations shown in this CrossFit video before subbing to shoulder presses. CrossFit_HSPUVariations.wmv

* If you cannot do Pistols you can try one of the progressions shown here . Pistols.wmv

* If you are unable to do pull ups sub jumping or assisted pull ups.

Post rounds completed to comments.

Fit Hembrees

“Linda”
10-8-6-4-2 reps of the triplet:

  • Deadlift: 95#
  • Bench press: 65#
  • Clean: 45#

Note: The dead lift is a back exercise! So watch your form! There are several lecture clips on the dead lift HERE on Crossfit.com

Set up three bars and storm through for time.

Post time to comments.

Tuesday 20071016

8

Fit Ladies

Helen
3 rounds for time of
Run 400 m
15 -25# pound dumbbell swings
9 jumping pull ups

Fit Hembrees

Run 2 miles

Post team name, any substitutions or changes, and time to comments.

Wednesday 20071017

4

Fit Ladies

Run 3 miles

Fit Hembrees

“J.T.”
15-9-3 (Keanan and Cary do 21-15-9 ) reps of :
Inclined push-ups
Jumping Ring dips
Push-ups

Post team name, any substitutions or changes, and time to comments.

Thursday 20071018

5

Aftermath!

Fit Ladies!

“Fran”
For time: 21-15-9 reps of:
45# Thrusters
Pull-ups
Post Time to Comments:

Fit Hembrees

If you’ve done “JT” run 3 miles today.
If you’ve run 3 miles, do “JT” today.

Friday 20071019

2

Fit Ladies

Rest Day!!!

Fit Hembrees

If you’ve done “JT” run 3 miles today.
If you’ve run 3 miles, do “JT” today.
“J.T.”
15-9-3 (Keanan and Cary do 21-15-9 ) reps of :
Inclined push-ups
Jumping Ring dips
Push-ups
Post time to comments.

Saturday 20071020

Reply

FitLadies

  • Run 3 miles

Post time to comments.

Fit Hembrees

  • REST DAY!!!

Consider Philippians 2:1-4. How does this passage impact the relationships in your life? Does this passage help you resolve conflicts of interest with the ones you love? If so how, if not, what makes it irrelevant?

Post answers or any other thoughts on the passage to comments.

Monday 20071022

Reply

Fit Ladies

15, 12, and 9 rep rounds for time of:

  • 15-25 pound Squat clean
  • L Pull-ups
  • 15-25 pound Thruster
  • Handstand Push-ups

Post time to comments:
Notes:

  • If you cannot do full HSPU’s try doing partial range of motion to a pad/pillow or try one of the variations shown in this CrossFit video before subbing to shoulder presses or elevated push ups.
    HSPU Variations
  • If you cannot do L pull ups, try Knee Tuck pull ups (both legs tucked up to your chest) or one leg L-pull ups (one leg extended, change each rep).
  • If you cannot do pull ups do Jumping or Assisted pull-ups and then practice L-sits when you are finished with the workout.

Fit Hembrees

Practice, Practice, Practice

Excercises to be announced.
Post excercise assigned and any comments regarding your performance.

Wednesday 20071023

2

Fit Ladies

“Lynne”
3 rounds for max reps of:

  • push ups
  • pull ups or jumping pull ups

Post reps for both exercises in all rounds.

Fit Hembree Girls

Practice, practice, practice!!

  • Cleans

Thursday 20071024

4

“Aftermath”

Fit Ladies

“Tabata Something Else”

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

  • the first 4 intervals are pull-ups
  • the second 4 are push-ups,
  • the third 4 intervals are sit-ups,
  • the last 4 intervals are squats.

There is no rest between exercises.
Post total reps from all 16 intervals to comments.

Fit Hembree Girls

“Lynne”
3 rounds for max reps of:

  • push ups
  • pull ups or jumping pull ups

Post reps for both exercises in all rounds.

Friday 20071026

1

“Katina’s Triple Extension!”

Fit Ladies

“Michael”

Three rounds for time of:

  • Run 600 meters
  • 15 Back Extensions (Cary, sub “good-mornings”)
  • 25 Sit-ups

Fit Hembrees

“Lynne”
3 rounds for max reps of:

  • push ups
  • pull ups or jumping pull ups

Post reps for both exercises in all rounds.

Sunday 20071028

Reply

“Pull Hembree!”

Fit Ladies

“Heavy Cleans”
Clean 1-1-1-1-1-1-1-1-1-1 reps
Take each clean from the ground and catch in a squat.

Post loads to comments.

  

Fit Hembrees

“Rest Day“