Rainy day work

21 – 15 – 9
Burpees.
Dumbbell Thrusters.

Less

A little body-weight AMRAP for Monday!

20 minutes (as many rounds as possible)

5 Sit-ups
10 Push-ups
15 Squats

10/30 Boo! Bodyweight Is Scary

Bodyweight gone bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Basically – set a timer that beeps every minute, on the beep move to the next station with no breaks in between. You get a 1 minute break after 5 stations and then start right back up again. 18 minutes total. Go as hard as you can every station, every round. The stations are:

• Squats
• Pushups (go from your knees if you have to but don’t stop)
• Box jumps
• Sit-ups
• Frog thrusters

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Frog thrusters howto (1:41 minute mark):

10/27 Off today

10/26 WOD Just running sucks

I hate running! I have ADD like no – what’s for lunch?

Boom

I get bored. I can run… moderately far but I always end up at the same place I started and there wasn’t much to see along the way. So when I have to run I like to add a little challenge to it. So why not throw in some kettlebell swings to spice things up.. I’m using a 50 lb KB my cousin will be using a 35 lb because I told him the 15 was for girls, little girls.

400 meter run (quarter mile)
30 KB swings
400 meter run
20 KB swings
400 meter run
20 KB swings
400 meter run
30 KB swings

Yeah – that should suck and be fun at the same time. 1 mile with 100 KB swings thrown in. Sounds like a good days work.

10/25 WOD Pain Ladder

2 Versions. This is for time so keep the rest to a minimum.

How is everyone feeling? Drop me a line in the comments..

Advanced

20 pushups / 1 sit-up
19 pushups / 2 sit-ups
18 pushups / 3 sit-ups
17 pushups / 4 sit-ups
All the way down to 1 pushups / 20 sit-ups

Not as advanced

10 pushups / 1 sit-up
down to 1 pushup / 10 sit-ups

2 rounds

10/24 WOD Painful Cardio

Start here for more advanced
75 LB Thruster 15 Reps – 50 yard sprint
75 LB Thruster 14 Reps – 50 yard sprint
75 LB Thruster 13 Reps – 50 yard sprint
75 LB Thruster 12 Reps – 50 yard sprint
75 LB Thruster 11 Reps – 50 yard sprint

Start here if your just getting off the couch… or just getting back off the couch.
75 LB Thruster 10 Reps – 50 yard sprint
75 LB Thruster 9 Reps – 50 yard sprint
75 LB Thruster 8 Reps – 50 yard sprint
75 LB Thruster 7 Reps – 50 yard sprint
75 LB Thruster 6 Reps – 50 yard sprint
75 LB Thruster 5 Reps – 50 yard sprint
75 LB Thruster 4 Reps – 50 yard sprint
75 LB Thruster 3 Reps – 50 yard sprint
75 LB Thruster 2 Reps – 50 yard sprint
75 LB Thruster 1 Reps – 50 yard sprint

Congrats – you made it.

10/22 WOD – I’m back!

After a few months away (job changes, nervous breakdowns, fast food fits) I’m back and I’m introducing my cousin Jay to crossfit. We are going to start off with a girl we call Kayla. She is mean and she will put you in your place if you step out of line.

Starting a little lighter to get back in the swing.

135 deadlift 10 reps
bodyweight squat 20 reps
Pushup 10 reps
bodyweight pikeup 10 reps

5 rounds for time

“Everyone falls down, it’s how you get up that matters”

8/15 WOD Tabata cause you miss it

Round 1 Sumo dead lifts 75 lbs

Round 2 Jumping pullups

Round 3 Kettle bell/Dumbell swings 30lbs

Round 4 Box jumps

Sumo deadlift with high pull

** Resources

Online Timer: http://www.beach-fitness.com/tabata/
Free Iphone app: http://itunes.apple.com/us/app/tabata-timer/id391275156?mt=8
Instructional: http://www.youtube.com/watch?v=w_htM-A2WEA&feature=related

8/14 WOD Marine Workout

“Marine Workout”

Reps – workout – weight.

40 – squats – bodyweight
15 – deadlifts – 185 lbs
10 – dumbbell clean and press – 50 lbs
10 – Kettle bell swings – 35-50 lbs
10 – Pull-ups / pull downs – 180 lbs
10 – Thrusters – 95 lbs (can also use dumbbells)
10 – Pushups – bodyweight
25 – situps – duh

2 rounds if your saucy.

8/10 WOD a lotta bodyweight

Alright folks. Been a crazy week and it is only fitting that we end strong.

5 Rounds

• 25 Squats
• 25 Sit-ups
• 25 Push-ups

For time

8/9 WOD Atrain Lane

This workout was built for my boy Atrain!! Get some son!

Run 1 mile

50 burpees

Run 800 meters (1/2 mile)

40 burpees

Run 400 meters (1/4 mile)

30 burpees

Run 200 meters (like your still paying attention)

20 burpees

Don’t throw up on each other. No seriously.

8/8 WOD Whole body hurt

Found this one online. Wanted to do it. (don’t remember where or I would give them the credit.)

21-18-15-12-9-6 reps:

95lb deadlift

95lb hang clean

95lb over head squat

Scale the weight as needed. I did this as its written with a focus more on speed than weight.

When I got to the 12 reps I began to question my manhood.

Perspective…

There are twin boys of five or six. Mom was worried that the boys had developed extreme personalities — one was a total pessimist, the other a total optimist — their parents took them to a psychiatrist.

First the psychiatrist treated the pessimist. Trying to brighten his outlook, the psychiatrist took him to a room piled to the ceiling with brand-new toys. But instead of yelping with delight, the little boy burst into tears. “What’s the matter?” the psychiatrist asked, baffled. “Don’t you want to play with any of the toys?” “Yes,” the little boy bawled, “but if I did I’d only break them.”

Next the psychiatrist treated the optimist. Trying to dampen his outlook, the psychiatrist took him to a room piled to the ceiling with horse manure. But instead of wrinkling his nose in disgust, the optimist emitted just the yelp of delight the psychiatrist had been hoping to hear from his brother, the pessimist. Then he clambered to the top of the pile, dropped to his knees, and began gleefully digging out scoop after scoop with his bare hands. “What do you think you’re doing?” the psychiatrist asked, just as baffled by the optimist as he had been by the pessimist. “With all this manure,” the little boy replied, beaming, “there must be a pony in here somewhere”

8/6 WOD A little amrap

AMRAP (as many rounds as possible)

20 minutes

• 10 Push-ups
• 15 Squats
• 20 Sit-ups