130508

"Diane"

21-15-9 reps of:
225 pound Deadlift ~ 70 kg
Handstand push-ups ~ Normal Push-ups

Post time to comments.

(9:39)
________________________________

Running - Cross country, level 6 (3 mins rest during running)

120508

REST DAY

110508

"Running with Angie"

100 Pull ups ~ 40 kg lat extension
Run 1 mile ~ Row 2k
100 Push ups ~ 60 push-up + 40 dips
Run 1 mile ~ Row 2k
100 70 sit ups
Run 1 mile
100 Squats
Run 1 mile

(42:00)

100508

Spinning class - 1 hour

Football - 2 hour

090508

Fartlek, level 6, 30 mins

Cycling, level 6, 15 mins

080508

Fartlek, level 6, 30 mins

300408

Running - cross country mode level 6

290408

REST DAY

280408

For time:
Row 500 meters ~level 7
Body weight Bench press, 30 reps ~ Push-ups
Row 1000 meters
Body weight Bench press, 20 reps ~ Push-ups
Row 2000 meters
Body weight Bench press, 10 reps ~ Push-ups

Post time to comments.

(17:53)

270408

REST DAY

260408

Spinning class - 45 mins

Running - Cross Country Mode - 10 mins

250408

Running - Cross COuntry mode 24 mins + 4 Mins ~ 4.3 km

240408

REST DAY

230408

Run 28 mins - 5.6 km

220408

REST DAY

210408

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

95 pound Push jerk, 15 reps ~ 20 kg fixed barbell
24 inch box Box Jump, 15 reps
15 Back extensions

Post time to comments.

6 rounds + 13 push jerk

200408

Spinning Class - 45 mins

then

Football - 1 1/2 hour

190408

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster ~ 20 kg fixed barbell
Pull-ups ~ Lat Pulldown (60 kg)

Post time to comments.

(12:59)

100408

REST DAY

090408

For time:
50 Ring dips ~ 25 ring dips, 25 push-ups
Run 800 meters ~ row 1000 m
50 Ring dips ~ 10 ring dips, 25 push-ups
Run 800 meters ~ row 1000 m
50 Ring dips ~ 25 bench dips, 25 push-ups

Post time to comments.

(22:34)
__________________________________________

Cleans (5x3) ~ 47.5 kg

080408

REST DAY

070408

5 rounds of:

Run 400 Meters
Deadlift 15 reps ~ 40 kg fixed barbell + 20 kg
Men use 225, women use 135. Post time to comments.

(30:14) ~ really hard
____________________________

Squat (3x5) ~ 77.5 kg

300308-060408

Interview (4 days)

Rest days (4 days)

290308

Deadlift (3x5) ~ 90 kg

Spinning class

280308

Complete as many rounds in 20 minutes as you can of: 8 rounds of:
65 pound Power snatch, 12 reps ~ 5 reps at 30 kg
10 Push-ups

Post rounds completed to comments.

(12:53)
___________________________________

Front Squat (1x3) ~ Max. 75 kg (77.5 kg managed to do it once then failed)

Row 2 km ~ 9:10 at damper 7

270308

"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps ~ really fatigue/x energy
30 Pull-ups ~ toilet sitted row, 40 kg

Post time to comments.

(13:22)
______________________________

DB Bench Press (5x5) ~ 20 kg

260308

Clean and jerk 1-1-1-1-1-1-1 reps ~ Max. 57.5 kg (Max. jerk 50 kg)

Running 30 mins ~ 5 km

240308

REST DAY

230308

REST DAY

220308

Back Squat (1x5) ~ Max. 80 kg

Push Press (1x3) ~ Max. 52.5 kg

210308

Run 800m
21 Push Ups
12 SDHP (Gents use 115# and Ladies use 85#) ~ 15 kg fixed BB
Run 400m
21 Push UPs
12 SDHP
Run 800m
21 Push Ups
12 SDHP

(14:25)
____________________________


Deadlift (1x5) ~ Max. 90 kg

200308

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps ~ 30 kg

Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.

(12:11) - 10/5, 7/8, 8/7,8/7,8/7

_______________________________

Bench Press (3x3) - Max. 57.5 kg

190308

Badminton - 2 hour

180308

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps ~ 16 kg
30 Pull-ups ~ sitted row 40 kg

Post time to comments.

(44:30)
__________________________________

Front Squat (3x5) ~ 67.5 kg

170308

Badminton - 1 hour

160308

3 Rounds for time:
Row 1000m
20 Push Press (Gents use 65# and Ladies use 45#) ~ 15 kg fixed barbell
3 Rope Climbs

(17:34)
_____________________________

Cleans (3x3) ~ 47.5 kg

Snatch 3-3-3-3-3 reps ~ 30 kg

150308

500 Meter Row
21 Back Ext
21 GHD Sit Up
500 Meter Row
15 Back Ext
15 GHD Sit Up
500 Meter Row
9 Back Ext
9 GHD Sit Up

(10:48)
___________________________

Press (3x5) ~ 40(c) (final set 3 reps)

140308

REST DAY

130308

"Linda"

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

Deadlift: 1 1/2 body weight ~ 65 kg
Bench press: body weight ~ 2x15 kg db
Clean: 3/4 body weight ~ 25 kg fixed barbell

Set up three bars and storm through for time.

Post time to comments.

(32:07)

120308

REST DAY

110308

Spinning Class

100308

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps ~ 15 kg fixed barbell
10 Ring dips ~ Bar dips

Post time to comments.

(14:17)
________________________________

Back Squat 3-3-3-3-3 reps ~ Max 82.5 kg

Post loads to comments.

080308

BADMINTON ALL ENGLAND 2008

070308

Shoulder press 1-1-1-1-1 reps ~ 45 kg (5x1)
Push press 3-3-3-3-3 reps ~ 47.5 kg (4x3)
Push Jerk 5-5-5-5-5 reps ~ 50 kg (3x5) final sets only 4 reps

Post loads to comments.
_______________________________

Deadlift (1x5) - 80 kg

05-060308

REST DAY

040308

21 Dumbbell Clean and Jerk ~ 12.5 kg
5 Rope Climbs ~ 35 reps of toilet sitted row (40 kg)
15 Dumbbell Clean and Jerk
3 Rope Climb ~ 21 reps of toilet sitted row (40 kg)
9 Dumbbell Clean and Jerk
1 Rope Climb ~ 7 reps of toilet sitted row (40 kg)

Post time to comments.

(14:40)
_______________________________

Front Squat (3x5) reps ~ 65 kg

030308

REST DAY

020308

10 rounds for time:

135 lb Deadlift, 15 reps ~ 40 kg fixed barbell (15 reps first 2 rounds then 10 reps throughout)
15 PushUps ~ (15 reps first 2 rounds then 10 reps throughout)

(18:02)

______________________

Cleans (5x3) ~ 45 kg

010308

REST DAY

290208

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball ~ 6 kg db thruster

Post time to comments.

(25:33)
______________________

Squat (3x5) ~ 75 kg

280208

REST DAY

270208

Front Squat 1-1-1-1-1-1-1-1-1-1 reps ~ Max. 80 kg (b)

Post loads to comments.

________________________

Deadlift (1x5) - 75 kg

Bench Press (3x5) - 57.5 kg (5, 4 and 3 reps)

DB alternating curl - 10 reps each arm x 3 (12.5 kg)

Tricep extension machine - 3x15

260208

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders ~ Box Jump
Sit-ups

Post time to comments.

(14:06)
_____________________________

Clean + push jerk + jerk:
3x5 @ 70% ~ 30 kg
3x3 @ 90% ~ 35 kg
2x1 @ 95% ~ 40 kg(b)

250208

21-15-9
Overhead Squat ~ 30 kg
Pull Up ~ Toilet sitted row (40 kg)

(9:08)
________________________

Snatch:

3x5 @ 60% ~ 20 kg
3x3 @ 75% ~ 22.5 kg
2x2 @ 95% ~ 25 kg
________________________

DB Press (3x8) ~ 2x7.5 kg

240208

REST DAY

230208

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster ~ 20 kg fixed barbell
Pull-ups ~ Higher sitted row (40 kg)

Post time to comments.

(10:21)

Cleans (5x3) ~ 42.5 kg

220208

"Randy"

75 pound Power snatch, 75 reps for time. ~ 30 kg

Post time to comments.

(25:00)


Front Squat (3x5) reps ~ 62.5 kg

210208

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps ~ db 15 kg

Post time to comments.

(22:30)

Overhead Squats 5-5-5-5-5 reps ~ Max. 37.5 kg

200208

REST DAY

190208

Deadlift 1-1-1-1-1-1-1 reps ~ 90 kg

Post loads to comments.

Squat (3x5) ~ 72.5 kg

DB Bench Press (3x5) - 20 kg

180208

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders ~ tuck jump
25 Ring dips ~ 50 bench dips
20 Knees to elbows
30 Kettlebell swings, 2 pood ~ 20 kg
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells ~ 12.5 kg
25 Back extensions
30 Wall ball shots, 20 pound ball ~ 9 kg DB thruster
3 Rope climb ascents ~ 21 Lat pull-down (50 kg)

Post time to comments.

(31:14)
___________________________

Snatch 5-5-5-5-5 reps ~ 27.5 kg

170208

REST DAY

160208

Cycling - Ecclesall - Peak District (25 km)

(2 hour 15 mins)

150208

Push Jerk 3-3-3-3-3-3-3 reps ~ Max. 55 kg

Post loads to comments.

_____________________

Front Squat (3x5) reps ~ 60 kg

140208

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups ~ Seated Row (45 kg)
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups ~ Seated Row (45 kg)

Post time to comments.

These are squat not power snatches.

(31:24)
________________________________

Deadlift 3-3-3-3-3 reps. ~ Max. 80 kg

130208

Back Squat 3-3-3-3-3 reps ~ Max. 80(b) kg

Post loads to comments.

Press (3x5) ~ 40(b)

Cleans (5x3) ~ 40 kg

120208

REST DAY

110208

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups (lat pull-down /60 kg), the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Lat pull-down - 11, 10, 7, 6, 6, 5, 4 (Total = 49, Average = 6.1)

Push-ups - 22, 15, 10, 7, 6, 5, 6, 5 (Total = 76, Average = 9.5)

Sit-ups - 8, 6, 6, 6, 6, 5, 5, 5 (Total = 47, Average = 5.8)

Squats - 19, 16, 15, 12, 12, 11, 10, 11 (Total = 106, Average = 13.3)

Total - 278

100208

Run 10 K ~ MyRoute

Post time to comments.

(61:32) - very2 hilly

090208

Three rounds for time of:
225 Deadlift, 15 reps ~ 60 kg
15 Handstand push-ups ~ Elevated push-ups
15 Pull-ups
95 pound Thruster, 15 reps ~ 30 kg

Post time to comments.

(23:31)
________________________

Bench Press (3x5) - 55 kg

080208

REST DAY

070208

"Grace"

135 pound Clean and Jerk, 30 reps ~ 37.5 kg

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

(12:44)
_______________________________

Front Squat 5-5-5-5-5 reps ~ 60(c) kg

060208

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps ~ 32.5 kg

Post time to comments.

(20:59)
___________________________

Bench Press (3x5) - 52.5 kg

050208

"CrossFit Total"

Back squat, 1 rep ~ 85 kg
Shoulder Press, 1 rep ~ 50 kg
Deadlift, 1 rep ~ 92.5 kg

Post total to comments.

Total load = 227.5 kg (501.5 lbs)
________________________

Power cleans (3x5) ~ 40(b) kg

040208

REST DAY

030208

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups ~ 21 lat pull-down (60 kg), 21 bar dips
135 pound Hang power cleans, 10 reps ~ 37.5 kg

Post time to comments.

(23:12)
_____________________________

Deadlift (1x5) - 70 kg

020208

Snatch 3-3-3-3-3-3-3 reps ~ 35 kg
__________________________

Squat (3x5) ~ 70 kg
Lat Pull-down (3x10) ~ 70 kg
Bench Press (3x5) - 50 kg

010208

5 Rounds:
Run 400m
Row 400m

(20:15)
_________________

Press (3x5) ~ 40(a) kg

Compare with 210108

280108

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups ~ 5 pike push-ups
10 One legged squats, alternating
15 Pull-ups ~ 15 x 6 pints Standing Version

9 rounds + 5 pike push-ups

220108

REST DAY

210108

SS 2.3

Squat (3x5) ~ 70 (b) kg
Press (3x5) ~ 37.5 kg
Power cleans (3x5) ~ 37.5 kg

Pull-up/Dips (8kg) - 7/8, 6/8, 4/8

200108

REST DAY

190108

SS 1.4

Squat (3x5) - 70 (a) kg
Bench Press (3x5) - DB bench press - Max. 22.5 kg
Deadlift (1x5) - 70 (a) kg

Pull-up/Dips (8 kg) - 7/7, 7/7, 5/7

180108

REST DAY

170108

SS 2.3

Squat (3x5) ~ 67.5 kg
Press (3x5) ~ 35 kg
Power cleans (3x5) ~ 35 kg

Pull-up/Dips (8kg) - 7/7, 7/7, 5/7

160108

REST DAY

150108

SS 1.3

Squat (3x5) - 65 kg
Bench Press (3x5) - 50(a) kg
Deadlift (1x5) - 65 kg

Pull-up/Dips (8 kg) - 7/7, 5/7, 3/3

140108

REST DAY

130108

REST DAY

120108

SS 2.2

Squat (3x5) ~ 62.5 kg
Press (3x5) ~ 32.5 kg
Power cleans (3x5) ~ 32.5 kg

Lat Pull-down (70kg)/Dips (8kg) - 7/8, 7/7, 7/7

110108

REST DAY

100108

REST DAY

090108

SS 1.2

Squat (3x5) - 60 kg
Bench Press (3x5) - 47.5 kg
Deadlift (1x5) - 62.5 kg

Pull-up/Dips (8 kg) - 7/7, 6/7, 5/6

080108

REST DAY

070108

SS 2.1

Squat (3x5) ~ 60 kg
Press (3x5) ~ 30 kg
Power cleans (3x5) ~ Max. 37.5 kg

Pull-ups/Dips (8kg) - 7/10, 7/7, 5/6

060108

REST DAY

050108

SS 1.1

Squat (3x5) - Max. 60 kg
Bench Press (3x5) - Max. 50 kg
Deadlift (1x5) - Max. 67.5 kg

Pull-up/Dips - 7/10, 7/10

040108

REST DAY

WOD Demo

030108

REST DAY



Balance on Toes: Stand on one foot, eyes closed, hands clasped overhead. The record among U.S. Naval Aviator trainees in 1944 was 49 seconds.
____________________________________

WOD Demo


_______________________________

Happy? It may help keep you healthy
Britain tops fast-food league, as world obesity grows: study
Bad foods that are actually great for your waist

020108

Ten rounds for time of: (using 'the box')

Row 250 meters ~ 25 SDHP
Bench-press 95 pounds, 25 reps ~ floor press

Post time to comments.

Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower. - Official subs

(26:10)
_______________________________________

Log sit-up Video

____________________________________

Article: Is Your Workout Wasting Your Time? -from msnbc.com

"Regret is an appalling waste of energy; you can't build on it; it is good only for wallowing."
- Katherine Mansfield

010108

Weightless Linda (warmup)

Using only one 45 pound bar complete: ~ A box of paper (15-20 kg)
10-9-8-7-6-5-4-3-2-1 reps of:
Clean
Bench press
Deadlift

(9:25)
_______________________

"Karen"

Wall-ball 150 shots ~ Thruster (box of paper)

(11:51)
________________________________

Lani demonstrates three common grips for dumbbell swings.
________________________________________________

"Thank God for competition. When our competitors upset our plans or outdo our designs, they open infinite possibilities of our own work to us."

- Gil Atkinson