Month Archives: March 2008

Monday 20080303

3

Garage Gym:

“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

  • Deadlift: 1 1/2 body weight
  • Bench press: body weight
  • Clean: 3/4 body weight

Set up three bars and storm through for time. We are going to have to go round robin on this one because of equipment limitations. Post time to comments. Compare to 071104

.

Fit Hembrees:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

  • Burpees
  • Handstand Push ups
  • Sit-ups

If HSPU are not possible yet, substitute inclined push ups or dumbbell presses. The dumbell press should be rather difficult if substituted for HSPU. For dumbbells fill two gallon milk jugs with water or sand. Seal bottles tight! Post time to comments.

Tuesday 20080304

11

Garage Gym:

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood (or 35 lb dumbbell)
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees

Post time to comments.

Compare to 080115.

Fit Hembrees:

You will need a two liter bottle filled with water or a really heavy book for the swings.

For time:

  • Run 400m
  • 50 pistons
  • 50 Kettlebell swings (with water filled bottle)
  • walking lunge 50 steps
  • 50 good mornings
  • 50 water bottle thrusters
  • Run 400m

Post time to comments.

Wednesday 20080305

2

Garage Gym:

“Cindy”
Complete as many rounds in 20 minutes as you can of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:

  • 5 Handstand Push-ups
  • 10 One legged squats, alternating
  • 15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 080128.

Fit Hembrees:

Four rounds for Time:

  • Run 400M
  • Rest 3 mins.

Post time for each run to comments.

“Freddy” and “OPT”
(source Crosfit.com)

Thursday 20080306

1

Garage Gym:

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 071211.

Fit Hembrees:

“Angie” (on the ground)

For time:
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

To modify do 1/2 or 1/4 of the number of reps.

Friday 20080307

2

Garage Gym:

“Diane”

21-15-9 reps of:

  • 225 pound Deadlift
  • Handstand push-ups

Post time to comments.

Compare to 080111.

Fit Hembrees:

Four rounds for time of:

  • Run 400m
  • One legged squats, 10 each leg.

Post time to comments:

For One Legged Squats use a wall for support and balance.

Remember, athletic chest, hinge at the hips, knees over toes, and HEELS STAY DOWN!!!

Monday 20080309

4

Garage Gym:

“Lynne”

Five rounds for max reps of:

  • Body weight bench press
  • Pull-ups

Post reps for both exercises in all rounds.

Compare to 20080222

Fit Hembrees:

Five rounds for max reps of:

  • Push-ups
  • Sit-ups

Post reps for both exercises in all rounds.

Compare to 20080222

Tuesday 200803112

2

Garage Gym:

“Tommy V”

For time:

  • 115 pound Thruster, 21 reps
  • 15 ft Rope Climb, 12 ascents
  • 115 pound Thruster, 15 reps
  • 15 ft Rope Climb, 9 ascents
  • 115 pound Thruster, 9 reps
  • 15 ft Rope Climb, 6 ascents

Post time to comments.

Fit Hembrees:

For time:

  • 42 Pistons
  • 24 Sit-ups
  • 30 Pistons
  • 18 Sit-ups
  • 18 Pistons
  • 12 Sit-ups

Post time to comments:

From Crossfit.com:

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We’re asking the CrossFit community to make donations to the “Thomas J. Valentine Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461

Friday 20080314

3

Garage Gym:

95# Overhead Squats for max reps

(Ladies use 45# or 65#)

Post reps completed to comments.

Fit Hembrees:

Push-ups for max reps.

Knee pushs are acceptable substitutes

Post reps completed to comments.

Monday 20080317

Reply

Fit Crew

“Nate”

Complete as many rounds in twenty minutes as you can of:

  • 2 Muscle-ups (May substitute 3 pull-ups and 3 ring dips per MU)
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings

Post rounds completed to comments:

Compare to Tuesday 20080212

Fit Hembrees

10 prayers

Complete as many rounds in 15 minutes as you can of:

  • 10 squats
  • 10 broom stick cleans
  • 10 lunges
  • 10 6″ Hops (mark a spot 6″ higher than your highest fingertip reach, then jump to touch the spot 15 times)

Post rounds completed to comments:

Compare to Tuesday 20080212

Tuesday 20080318

Reply

Garage Gym:

"Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments.

Fit Hembrees:

Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Push-ups Post number of push-ups completed for each round to comments.

Wednesday 20080319

1

Garage Gym

“Fight Gone Bad!”

Three rounds of:

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 070721.

Fit Hembrees:

Tabata Something Else” (mod.)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

  • the first 8 intervals are squats,
  • the second 8 are push-ups,
  • the third 8 intervals are sit-ups, and finally,
  • the last 8 intervals are BURPEES.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Friday 20080321

4

Garage Gym:

For time:

  • 15 Handstand push-ups
  • 1 L Pull-up
  • 13 Handstand push-ups
  • 3 L Pull-ups
  • 11 Handstand push-ups
  • 5 L Pull-ups
  • 9 Handstand push-ups
  • 7 L Pull-ups
  • 7 Handstand push-ups
  • 9 L Pull-ups
  • 5 Handstand push-ups
  • 11 L Pull-ups
  • 3 Handstand push-ups
  • 13 L Pull-ups
  • 1 Handstand push-up
  • 15 L Pull-ups

Post time to comments.

Compare to 070214.

Fit Hembrees:

For time, 5 Rounds of:

  • 5 Handstand Push-up
  • 15 situps

Post reps completed each round to comments.

Monday 20080324

Reply

Garage Gym:

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Fit Hembrees:

For time

  • 30 Push-ups
  • 40 Sit-ups
  • 5 0 Squats

Post time to comments:

Monday 20080331

Reply

Garage:

“Fran”
Three rounds, 21-15- and 9 reps, for time of:

  • 95 pound Thruster ( beginners use 65 lbs., Fit ladies use 45 lbs.)
  • Pull-ups

Post time to comments.
(Substitute body rows or jumping pull-ups for pull-ups as necessary)
Check out this video for a demonstration of performing a thruster:
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv

Fit Hembrees

3 rounds For time:

  • Run 400m
  • 5 HSPU
  • 10 situps

Post Time to Comments:
Compare to Thursday 20080218.

(Orange County Fire Authority)
A primary focus of CrossFit: First Responders