AGE AND WEIGHT ARE JUST NUMBERS

Thursday, June 18, 2009

Hang Power Snatch 7x1

Tuesday 6-17

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

95
115
125
135
145
155
165
175
185 F
185

135x5
135x5

5k

Monday 6-15

35:06 PR 40:54 on 5-25 and 36:46 on 4-9

Monday, June 15, 2009

'Nasty Girls"

Sunday 6-14

3 rounds for time of:
50 Squats
7 Muscle-ups... 35 dips and 35 pull-ups
135 pound Hang power cleans, 10 reps

22:46

Sunday, June 14, 2009

Saturday 6-13

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-upsWalking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

15:48 PR (23:00 on 4-6 and 20:23 on 2-26)

Thursday, June 11, 2009

Cleans, Dips, Sit-ups

Thursday 6-11

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips... 36 regular dips
21 Sit-ups

5 rounds + 10 cleans

Back Squats 7x1

Wednesday, 6-10

Back Squat 1-1-1-1-1-1-1 reps

295
315
335
355
375
390
405

Used pad to go ATG

Tuesday, June 9, 2009

"Cindy"

Tuesday 6-9

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

22 PR (19 on 5-15 and 13 on 2-9)

Monday, June 8, 2009

5 Rds: Thrusters & DUers

Sunday 6-8

Five rounds for time of:
75 pound Thrusters, 21 reps... did 95# for bumper plate
21 Double-unders... did tuck jumps

18:41

"Lynne"

Saturday 6-7

Saturday 6-6

Five rounds for max reps of:
Body weight bench press
Pull-ups

Just did 250# 30-20-10 the day before

Bench @ 250#
25
22
25
23
20

Pull-ups
20
15
15
12
10

3-24
BP @ 265#22 18 13 12 15 Pull-ups ... hands are too tore up to kipp 14 12 10 9 10

Deadlift 7x1

Friday 6-5

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

Back still tight only went up to 315 and did this:

5 rounds fro time of:

225# DL 5 reps
Burpies 10 reps

6:06

"Barbara"

Wednesday 6-3

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups... full sit-ups
50 Squats

4:28
4:25
4:45
4:48
5:05

800 M Run & Pull-ups

Wednesday 6-3

For time:
Run 800 meters
40 L pull-ups... 20 tuck
Run 800 meters
40 Strict pull-ups... 30
Run 800 meters
40 Kipping pull-ups

29:48

30 extra pull-ups untimed

Thrusters 7x1

Tuesday 6-2

Thruster 1-1-1-1-1-1-1 reps

went up to 225#, missed 255#

OH Squats 5x5

Tuesday, 6-2

Overhead Squat 5-5-5-5-5 reps.

never gone heavier thatn 45#

45
95
115
135
155 too much

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.

AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL