Thursday

Overhead squats (OHS) at and burpees; three rounds of 21-15-9

Men: OHS @ 65#
Women: OHS @ 45#

OHS Instruction:
http://www.youtube.com/watch?v=lEeYGEIfsu0

Burpee Instruction:
http://www.youtube.com/watch?v=Zxe2dgTLaIE

Wednesday

Wednesday
Box Jumps
Pull-ups
Ball Slam
Summo-Deadlifts High Pull (SDHP)





All exercises are conducted in a tabata round (20 sec of exercise followed by 10 sec of rest, repeated a total of 8 times - total = 4 min of each exercise).

I recommend:
1)On the box jumps you pick a height between 20-24";
2) Same story on the pull-ups work the kip;
3) On the ball slams make sure you keep your head up, don't let it sink down and leave you staring at the floor, pick a point in front of you and focus. Also find a ball without a lot of bounce if possible, if not then do not let the ball bounce above your knees;
4) For the summo deadlifts you want to do them over the tail end of a bench/box so that you ensure you go down far enough....guys I rec 95#, ladies 55-65#
5) 1 min rest between each of the exercises is appropriate, but keep it a slim minute.

For record's sake keep track of your total reps throughout the whole workout and post correlating scores.
Any questions or comments let 'em rip, otherwise, enjoy and we'll see you on the other side.

Tuesday

Linda
1. Deadlift: 1.5BW
2. Bench: BW
3. Clean: .75BW

Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time

http://www.youtube.com/watch?v=NjKmixUNxQg

Now this workout may require some serious scaling of weights, not to worry we just have to get better by the next time we do the workout.

Monday

Men: practice muscle ups (working the false grip)

http://youtube.com/watch?v=0SSKgxdAoLM

Ladies: sets of the flexed arm hang (at least 5 sets of at least 10 sec a piece) all with an eye towards being able to do pullups

http://youtube.com/watch?v=5ddvpfUB1jU

Yesterday Courtney and i did a workout of weighted pullups 1-1-1-1-1-1-1-1 reps, for a total of 8 reps.... I think that is what they mean when they do that.. let me know if that is correct.

Courtney's weight was BW Minus 20lbs

Brandon's weight was BW + 45lbs

Todays workout was by far the hardest workout to date. We already did a workout like what was going to be posted for today yesterday, so we jumped on to Tuesday's workout.

Tue: (w/m) Linda (aka 3 bars of death) Deadlift 1.5BW, Bench BW, Clean .75BW; reps of 10,9,8,7,6,5,4,3,2,1 for time;

http://www.youtube.com/watch?v=NjKmixUNxQg

As David said this workout may require some serious scaling of weights, not to worry we just have to get better by the next time we do the workout. HE WAS NOT JOKING!!!!

I would recommend scaling the weight down quite a bit this time to keep form.. I went pretty heavy,( thinking that what the workout calls for is what i will do) and now my shins look like hamburger. Next time we can go up.

Brandon 26:30

Deadlift- 225lbs for first two sets, then down to 205lbs for last 8

Bench- 185lbs for first 3 sets, down to 175lbs for 2 more sets, and 155lbs for last 5 sets

Clean- 135lbs for all 10 sets.

Courtney 25:50

Deadlift- 95lbs all 10 sets

Bench- 70lbs all 10 sets

Clean- 65lbs for 3 sets, 55lbs for last 7 sets.

Hardest workout of all time. I literally could not lift my hands to my mouth to drink water for the first half hour after the workout... And got to swallow back down the granola bar that I had eaten about 2 hours prior.

B

Homemade CrossFit Rings

I will post more pics when they are finished but this is the first stages.

It helps that I have access to welders, torches, heavy machinery, etc,  and a brother that has his certifications for just about anything that has to do with metal. 

We used a 1 inch rod (oilfield scrap metal) tacked it to a 5 1/2 inch diameter piece of casing(more oilfield scrap). 

We tacked the rod to the casing using the welder. With an acetylene torch we heated the rod red hot and bent  it around the casing.

Once the rod has been wrapped around the casing in 4 complete circles we used the cutting torch to cut the rod into four separate pieces.

After they are cut we slide the pieces off the end of the casing, mash the two end together with a bench vice and use the wire feed welder to tack the ends together.

This is NOT the finished product but its a start . New pics will be up within the next two or three days!

Overall cost probably is around 20 per set. mostly for the acetylene to heat the rod..

Friday

Clean 3-3-3

Thursday

Row 1000m, 50 x Sit-ups, 50 x Lunges
Row 800m, 40 x Sit-ups, 40 x Lunges
Row 600m, 30 x Sit-ups, 30 x Lunges
Row 400m, 20 x Sit-ups, 20 x Lunges
Row 200m, 10 x Sit-ups, 10 x Lunges

For Total Time
Note: the lunges are simple body weight lunges; i.e. no weights held in hand or overhead.
http://youtube.com/watch?v=_mGndbK9J4Y

Wednesday

400M Run
21 x Kettlebell Swings (Men: 45# Women: 35#)
12 x Pull-ups

As many rounds as possible in 20 minutes.

If you do not have access to a kettlebell, use either:

1) A 45# plate (ideally the kind with holes in them that allow for carrying the weight easily; or
2) A dumbbell

http://youtube.com/watch?v=4CAeO8OUkvs

Tuesday July 22, 2008

Mixmaster Mearl - 15:30 (20# med. ball)

David - 8:14 (brutal,took an hour to recover)

Erin - 5:03 (20 WB shots)

Brandon 11:58 
Courtney 12:04  BW X 10 on deadlift and 5 X 30 with 18# medicine ball. Courtney did 8# MB

Nice work, fellas!  I'm looking forward to tomorrow!

10K Run

Brandon - 46:30
Mike - 48:30

I wore a heart rate monitor, and I was never below 165.  For the last half or so, I was running between a 175-185, so I am clearly out of shape, considering we were running 8 minute miles...lot's of work to do!


Mix

July 21-25

M = (metabolic conditioning day) Run 10K long slow run

T = (gymnastic/weightlifting day) 30 Wall Ball Shots (15-20lbs @ 10-15 ft); 5 x 10 of BW Deadlifts total of 5 rounds for time

W = (metcon/gymnas/weight day) 400m run, 21 x KB Swings, 12 x Pull-ups as many rounds as possible in 20 min

R = (metcon/gymnas day) Row 1000m, 50 x Sit-ups, 50 x Lunges; Row 800m, 40 x Sit-ups, 40 x Lunges; Row 600m, 30 x Sit-ups, 30 x Lunges; Row 400m, 20 x Sit-ups, 20 x Lunges; Row 200m, 10 x Sit-ups, 10 x Lunges for total time

F = (weight day) Clean 3-3-3

I wanted to start a blog so that i would be able to keep up with the updates of daily life. Friends, family, and others are welcome to stop by and share a word or two!