Strength:
Back squat 5x3 (add 5#)
Max pull-ups x3 sets
Metcon:
20-16-8 reps of:
Dumbbell hang split cleans (10/8/4 each side)
Dumbbell push press
Toes to bar
Post back squat loads, max pull-ups score, and metcon time to comments.
Friday, October 30, 2009
Wednesday, October 28, 2009
Thursday 10/29/09
**Important notice**
The 9 a.m. class will meet at the TRACK. The afternoon class will meet at 4:30 at the garage. There will be no 6:00 class today.
WOD:
"Death by 10 Meters"
Results:
Kehau D. 11
Tara 12
Mary 12
Emma 8
Kalaheo 13
Caitlin 13
Kristine 13
Kawelau 14
A couple special shout outs today. First to Kawelau for pushing past the point where you want to quit and finishing that 14th round. That's the way to turn up the intensity boy! Second, to Kristine for training her brain as much as her muscles and getting a 4.0 GPA on her report card. Well done! Congratulations to both of you.
The 9 a.m. class will meet at the TRACK. The afternoon class will meet at 4:30 at the garage. There will be no 6:00 class today.
WOD:
"Death by 10 Meters"
With a continuously running clock run 10 meters the first minute, 10 meters twice the second minute, 10 minutes three times the third minute...... continuing as long as you are able.
Post number of minutes completed to comments.
Post number of minutes completed to comments.
Results:
Kehau D. 11
Tara 12
Mary 12
Emma 8
Kalaheo 13
Caitlin 13
Kristine 13
Kawelau 14
A couple special shout outs today. First to Kawelau for pushing past the point where you want to quit and finishing that 14th round. That's the way to turn up the intensity boy! Second, to Kristine for training her brain as much as her muscles and getting a 4.0 GPA on her report card. Well done! Congratulations to both of you.
Tuesday, October 27, 2009
Wednesday 10/28/09
Strength:
Power Clean 5x3
Metcon:
For time:
50 thrusters (45#)
40 double unders
30 kettlebell swings (55#/35#)
20 walking lunges (10/side) with 45# barbell held overhead in snatch grip
10 burpees
Post power clean load and metcon time to comments.
Results:
Mary 9:40 Rx'd
Kehau D. 8:48 Rx'd
Kats 11:44 Rx'd
Lori 11:53 Rx'd
Kim 9:49 scaled
Kawelau 9:05 scaled
Emma 10:10 scaled
Kalaheo 11:40 scaled
Power Clean 5x3
Metcon:
For time:
50 thrusters (45#)
40 double unders
30 kettlebell swings (55#/35#)
20 walking lunges (10/side) with 45# barbell held overhead in snatch grip
10 burpees
Post power clean load and metcon time to comments.
Results:
Mary 9:40 Rx'd
Kehau D. 8:48 Rx'd
Kats 11:44 Rx'd
Lori 11:53 Rx'd
Kim 9:49 scaled
Kawelau 9:05 scaled
Emma 10:10 scaled
Kalaheo 11:40 scaled
Monday, October 26, 2009
Tuesday 10/27/09
Warm-up of the Week:
DROM
-then-
3 rounds:
10 overhead squats
10 push-ups
10 sit-ups
10 supermans
10 pull-ups
9:00 a.m. WOD:
3 rounds:
15 hang power snatch (use a weight appropriate to your current fitness level)
Run 400m
Post time to comments.
Results:
Mary 10:12 (15#)
Tara 13:30 (15#)
Kehau 11:50 (35#)
Robert 9:55 (65#)
6:00 p.m. WOD:
In teams of 2 perform:
Run 800m
100 sit-ups
100 box jumps
100 squats
Run 800m
Only one person can be working at a time.
Results:
Kawelau/Caitlin 14:13
Kristi/Kehau M. 14:42
Lori/Emma 14:49
Kim/Kats 17:45
DROM
-then-
3 rounds:
10 overhead squats
10 push-ups
10 sit-ups
10 supermans
10 pull-ups
9:00 a.m. WOD:
3 rounds:
15 hang power snatch (use a weight appropriate to your current fitness level)
Run 400m
Post time to comments.
Results:
Mary 10:12 (15#)
Tara 13:30 (15#)
Kehau 11:50 (35#)
Robert 9:55 (65#)
6:00 p.m. WOD:
In teams of 2 perform:
Run 800m
100 sit-ups
100 box jumps
100 squats
Run 800m
Only one person can be working at a time.
Results:
Kawelau/Caitlin 14:13
Kristi/Kehau M. 14:42
Lori/Emma 14:49
Kim/Kats 17:45
Saturday, October 24, 2009
Sunday 10/25/09
Strength:
Push Press 5x3 (add 5# from last workout)
Metcon:
"Jackie"
Run 800 meters
50 Thrusters
30 Pull-ups
Results:
Kats 12:02
Mary 12:37
Lori 13:45
Push Press 5x3 (add 5# from last workout)
Metcon:
"Jackie"
Run 800 meters
50 Thrusters
30 Pull-ups
Results:
Kats 12:02
Mary 12:37
Lori 13:45
Friday, October 23, 2009
Saturday 10/24/09
WOD:
"Chelsea"
Every minute on the minute for 20 minutes:
5 pull-ups
10 Push-ups
15 squats
Results:
Mary 11 rounds
Kats 11 rounds
Kim 14 rounds
Kristi 15 rounds
Robert 19 rounds
RFM Teens:
(did every minute on the minute for 10 minutes)
3 pull-ups
6 push-ups
9 squats
Results:
Caitlin (5/10/15) 8 rounds
Kawelau 10 rounds
Kehau 10 rounds
Kalaheo 10 rounds
"Chelsea"
Every minute on the minute for 20 minutes:
5 pull-ups
10 Push-ups
15 squats
Results:
Mary 11 rounds
Kats 11 rounds
Kim 14 rounds
Kristi 15 rounds
Robert 19 rounds
RFM Teens:
(did every minute on the minute for 10 minutes)
3 pull-ups
6 push-ups
9 squats
Results:
Caitlin (5/10/15) 8 rounds
Kawelau 10 rounds
Kehau 10 rounds
Kalaheo 10 rounds
Wednesday, October 21, 2009
Thursday 10/22/09
Strength:
Back squat 5x3 (add 5# from last workout)
Metcon:
10-9-8-7-6-5-4-3-2-1 reps of Kettlebell swings (55#/35#)
-alternating with-
SPRINT 40 yards
Post back squat loads and metcon times to comments.
Results:
Mary 5:30 (35#)
Tara 6:55 (30#)
Kristi 5:44 (35#)
Lori 6:56 (35#)
Kehau D. 5:55 (35#)
Kats 6:17 (55#)
Kim 5:28 (15#)
Robert 5:21 (55#)
RFM Teens:
Caitlin 5:09 (25#)
Kawelau 4:01 (10#)
Emma 4:22 (5#)
Kehau M. 4:43 (5#)
Kalaheo 5:30 (10#)
Question of the Day:
What kind of music do you like to work out to? Everyone is to post 3 songs that really motivates them during a WOD. We will take the posted songs and make a workout playlist.
Back squat 5x3 (add 5# from last workout)
Metcon:
10-9-8-7-6-5-4-3-2-1 reps of Kettlebell swings (55#/35#)
-alternating with-
SPRINT 40 yards
Post back squat loads and metcon times to comments.
Results:
Mary 5:30 (35#)
Tara 6:55 (30#)
Kristi 5:44 (35#)
Lori 6:56 (35#)
Kehau D. 5:55 (35#)
Kats 6:17 (55#)
Kim 5:28 (15#)
Robert 5:21 (55#)
RFM Teens:
Caitlin 5:09 (25#)
Kawelau 4:01 (10#)
Emma 4:22 (5#)
Kehau M. 4:43 (5#)
Kalaheo 5:30 (10#)
Question of the Day:
What kind of music do you like to work out to? Everyone is to post 3 songs that really motivates them during a WOD. We will take the posted songs and make a workout playlist.
Tuesday, October 20, 2009
Wednesday 10/21/09
WOD:
21-15-9 reps of:
Handstand push-ups
Pull-ups
Scale HSPU with band assist or bridged/piked on box as needed. Scale pull-ups with band assist as needed. Post times to comments.
Question of the Day:
Now that our 30-day Paleo Challenge is over, have your eating habits changed? If so, how? Remember, a healthy diet plays a large role in achieving your fitness goals. Stay on track!
Results:
Kehau D. 9:20 (box bridge)
Mary 11:52 (purple band HSPU, purple band pull-ups)
Robert 6:30 Rx'd
Lori 7:44 (red band HSPU)
Kats 8:06 (box bridge, blue band pull-ups)
Kim 5:50 (box bridge, green band pull-ups)
Teen Crew:
12-9-6 reps
Emma 2:54
Caitlin 2:52
Kawelau 3:37
Kalaheo 3:42
21-15-9 reps of:
Handstand push-ups
Pull-ups
Scale HSPU with band assist or bridged/piked on box as needed. Scale pull-ups with band assist as needed. Post times to comments.
Question of the Day:
Now that our 30-day Paleo Challenge is over, have your eating habits changed? If so, how? Remember, a healthy diet plays a large role in achieving your fitness goals. Stay on track!
Results:
Kehau D. 9:20 (box bridge)
Mary 11:52 (purple band HSPU, purple band pull-ups)
Robert 6:30 Rx'd
Lori 7:44 (red band HSPU)
Kats 8:06 (box bridge, blue band pull-ups)
Kim 5:50 (box bridge, green band pull-ups)
Teen Crew:
12-9-6 reps
Emma 2:54
Caitlin 2:52
Kawelau 3:37
Kalaheo 3:42
Monday, October 19, 2009
Community
It is really fun to see our group of RFM teens training hard together and then going out and having fun together. Now that's what it's all about!
Caitlin, Kehau, Emma, and Kawelau having fun in the gym...
...and out of the gym.
Caitlin, Kehau, Emma, and Kawelau having fun in the gym...
...and out of the gym.
Tuesday 10/20/09
Strength:
Hang squat cleans 5x3 (add 5# from last workout)
Rest 5:00
Metcon:
7 rounds:
7 box jumps
7 ring push-ups
Post loads and times, as well as anything else you'd like to say, to comments.
Results:
Tara 5:43 (scaled)
Mary 6:53 Rx'd
Kristi 5:19 (scaled)
Kehau D. 5:13 (scaled)
Robert 4:04 Rx'd
Kats 5:49 (scaled)
Lori 5:30 Rx'd
Kristine 5:50 Rx'd
Caitlin 4:35 (scaled)
Keiki Crew (regular push-ups):
Kehau M. 3:36
Emma 4:37
Kalaheo 4:51
Kawelau 5:18
Beginner Baseline WOD:
Run 400m
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Rosie 5:00
Cherrie 5:14
Hang squat cleans 5x3 (add 5# from last workout)
Rest 5:00
Metcon:
7 rounds:
7 box jumps
7 ring push-ups
Post loads and times, as well as anything else you'd like to say, to comments.
Results:
Tara 5:43 (scaled)
Mary 6:53 Rx'd
Kristi 5:19 (scaled)
Kehau D. 5:13 (scaled)
Robert 4:04 Rx'd
Kats 5:49 (scaled)
Lori 5:30 Rx'd
Kristine 5:50 Rx'd
Caitlin 4:35 (scaled)
Keiki Crew (regular push-ups):
Kehau M. 3:36
Emma 4:37
Kalaheo 4:51
Kawelau 5:18
Beginner Baseline WOD:
Run 400m
40 squats
30 sit-ups
20 push-ups
10 pull-ups
Rosie 5:00
Cherrie 5:14
IMPORTANT RULE UPDATE
First of all...nice job by Mary and Kehau to get the challenge off to a running start. However, there are going to be a few rule updates/modifications. While it is very interesting and entertaining to read what is going on through Kehau's head, the whole purpose of this little challenge was to start a dialogue amongst are members and readers. Therefore, from this point on the following rules are added:
1. No more stream of consciousness posts will be allowed.
2. Each post by an individual must be related to or responding to something previously said by another individual or must be starting a new topic.
3. Consecutive posts by an individual will not be counted. Your posts must be seperated by another person's post.
Yes we know...we should have been clearer on these rules from the beginning. But we are using our coaching authority to stop the slop just like we do with your technique during the WOD. Also, to clarify...the 50 burpees was only if NO ONE posted any responses. It is obvious now that people have posted so you all are safe from the 50 burpees. However, the 25 burpees is still on the line. On official review the post count is at 27 as Mary's first post, Lori's first 2 posts and one of our responses all dealt with questions about the rules and thus by the rules don't count toward the total.
Game on again!
1. No more stream of consciousness posts will be allowed.
2. Each post by an individual must be related to or responding to something previously said by another individual or must be starting a new topic.
3. Consecutive posts by an individual will not be counted. Your posts must be seperated by another person's post.
Yes we know...we should have been clearer on these rules from the beginning. But we are using our coaching authority to stop the slop just like we do with your technique during the WOD. Also, to clarify...the 50 burpees was only if NO ONE posted any responses. It is obvious now that people have posted so you all are safe from the 50 burpees. However, the 25 burpees is still on the line. On official review the post count is at 27 as Mary's first post, Lori's first 2 posts and one of our responses all dealt with questions about the rules and thus by the rules don't count toward the total.
Game on again!
Let's Talk About.....
Several things set the elite CrossFit affiliates apart from the rest. One is great programming. Another is a great sense of community. While we are working on developing the great programming part, all of us can contribute to creating a fun, supportive, and tight community. The goal is to have a community where we can push and support each other in training, and have fun both in and out of the gym. One of the best ways to create this community and get to know each other better is to start DIALOGUE! You all check the blog to get the WOD everyday, but yet we get very few comments. We want dialogue people!
So on that note, this was posted at CrossFit Oakland recently. I think it is a fun idea to get us using the comments to start an ongoing dialogue. So here are the rules:
1. If you stay silent over the next 24 hours and this post ends up with 0 (zero) comments, you'll be doing 50 burpees during your group class warm-up on Wednesday, October 21.
2. If at the end of 24 hours, this post has 50 or more comments, your coaches will do 25 burpees at the 6pm class on Wednesday, October 21.
3. If you fall even 1 comment short of 50 (49 or less), you'll do 25 burpees during your group class warm-up on Wednesday, October 21.
4. For a comment to count, it must be at least two sentences long.
5. Each sentence must contain at least two words.
6. Each sentence must contain at least one noun and one verb.
7. Duplicate comments will not count toward the total comment count.
8. Duplicate sentences will not count.
9. Questions about the rules, and any follow-up answers, will not count toward the total comment count.
10. The 24-hour period will expire at 11pm Hawaii time on Tuesday, October 20.
Game on!
So on that note, this was posted at CrossFit Oakland recently. I think it is a fun idea to get us using the comments to start an ongoing dialogue. So here are the rules:
1. If you stay silent over the next 24 hours and this post ends up with 0 (zero) comments, you'll be doing 50 burpees during your group class warm-up on Wednesday, October 21.
2. If at the end of 24 hours, this post has 50 or more comments, your coaches will do 25 burpees at the 6pm class on Wednesday, October 21.
3. If you fall even 1 comment short of 50 (49 or less), you'll do 25 burpees during your group class warm-up on Wednesday, October 21.
4. For a comment to count, it must be at least two sentences long.
5. Each sentence must contain at least two words.
6. Each sentence must contain at least one noun and one verb.
7. Duplicate comments will not count toward the total comment count.
8. Duplicate sentences will not count.
9. Questions about the rules, and any follow-up answers, will not count toward the total comment count.
10. The 24-hour period will expire at 11pm Hawaii time on Tuesday, October 20.
Game on!
Kid's WOD
Sunday 10/18/09
Skills:
Reviewed squat, push-ups, sit-ups, press, push press
Deadlift
WOD:
AMRAP in 8 minutes:
15 Press
10 Sit-ups
10 Push-ups
10 Squats
Results:
Kawelau 6 rounds + 15
Emma 6 rounds
Kehau M. 6 rounds + 6
Caitlin 6 rounds + 25
Reece 2 rounds + 6
Skills:
Reviewed squat, push-ups, sit-ups, press, push press
Deadlift
WOD:
AMRAP in 8 minutes:
15 Press
10 Sit-ups
10 Push-ups
10 Squats
Results:
Kawelau 6 rounds + 15
Emma 6 rounds
Kehau M. 6 rounds + 6
Caitlin 6 rounds + 25
Reece 2 rounds + 6
Saturday, October 17, 2009
"Tyler"
Sunday 10/18/09
(courtesy of CrossFit.com)
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
"Tyler"
(courtesy of CrossFit.com)
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
"Tyler"
Friday, October 16, 2009
Saturday 10/17/09
Strength:
Push Press 5x3 (add 5#)
WOD:
21-15-9:
Deadlift (1.0 - 1.5x bodyweight)
Run 400m
Post loads and times to comments.
Push Press 5x3 (add 5#)
WOD:
21-15-9:
Deadlift (1.0 - 1.5x bodyweight)
Run 400m
Post loads and times to comments.
Wednesday, October 14, 2009
Sibling Camaraderie (thanks Kehau haha)
Our beginners class tonight was made up of a pair of siblings. Brothers and sisters Kalaheo and Kehau Macadangdang and Kawelau and Emma Yen are learning the basics on their way to elite fitness.
Skills:
Press
Push Press
Sit-ups
WOD:
15-12-9 of:
Squats
Push press (PVC)
AbMat sit-ups
Run 200m
Results:
Kehau 5:25
Kawelau 5:26
Emma 5:31
Kalaheo 5:56
Awesome job guys!
Thursday 10/15/09
WOD:
"Annie" (courtesy of CrossFit.com)
50-40-30-20-10 of:
Double-unders
Sit-ups
Sorry guys, but there will be no single unders as a substitute for double-unders. Multiple single-unders in no way compensate for the exertion required for double-undersIf you can't do double unders you will do TUCK JUMPS:
Stand with your feet slightly inside the width of your shoulders. Bend your knees and lower your body down 8-12 inches. Explode into the air and bring your knees up to your chest in a tucked position. Upon landing, your feet should be in a strong, dorsi flexed or "toes up" position. Use your whole foot to generate power, not just your toes! Maintain good posture in your upper body. Keep your chest and head up. Don't let your shoulders lean out beyond your knees. This can stress your lower back. Explode off the ground as quickly as possible and repeat for the required number of repetitions.
Results:
Robert 7:58 rx'd
Caitlin 6:45 scaled
Emma 6:45 scaled
Kehau M. 6:50 scaled
Kawelau 7:04 scaled
Kalaheo 8:00 scaled
K-Mac 8:40 scaled
Tuesday, October 13, 2009
Schedule Change Part 2
Kristi was unable to get a flight home tonight and will not be able to make it back until Friday. As a result there will be no 9:00 a.m. classes until Saturday. We apologize for the inconvenience.
Wednesday 10/14/09
First off I want to give a Happy Birthday shout out to my Mom...HAPPY BIRTHDAY MOM!
(relax guys we are NOT doing a Filthy ?? WOD today)
WOD:
Back Squat 5-5-5
*If you successfully completed all your sets on the last back squat workout, then add 5-10# to today's weights. If you were not successful, stay at the same weight and try to get all 3 sets today.
-then-
20-16-10 of:
Hang dumbbell snatch (10-8-5 each side)
Pull-ups
Results:
Kristine 6:27
Caitlin 6:57
Kim 5:41
Lori 7:12
Robert 4:58
Beginner's Group
We have a bunch of new people starting up with us! Today we got 4 young athletes on the path to elite fitness. Welcome to Kawelau Yen, Emma Yen, Kehau Macadangdang, and Kalaheo Macadangdang.
Skills:
Air squat
Push-up
WOD:
10-9-8-7-6-5-4-3-2-1 squats
1-2-3-4-5-6-7-8-9-10 push-ups
Alternating squats and push-ups
Results:
Kawelau 5:37
Emma 6:36
Kehau 8:13
Kalaheo 12:33
Good job all of you and welcome aboard!
Monday, October 12, 2009
Tuesday 10/13/09
Warm-up:
3 rounds
5 snatch balance
5 push-ups
5 sit-ups
5 pull-ups
200m run (at easy pace)
**all movements to be performed SUPER strict! Use this time to work on your technique.
WOD:
4 rounds:
25 kettlebell swings (1.5 pood/1.0 pood)
7 push press (95#/65#)
Run 400m
Post time to comments
Results:
Mary 16:05 Rx'd
Kehau 18:15 (45# PP)
Tom 19:21 (75# PP)
Lori 20:35 Rx'd
Caitlin 19:27 (25# KB, 55# PP)
Kim 17:55 (20# KB, 45# PP)
Frank 14:44 Rx'd
Sunday, October 11, 2009
Schedule Change
**REMINDER**
There will be a 9:00 class on Monday this week. There will be no 9:00 classes on Tuesday or Wednesday, and will resume on Thursday. The 6:00 p.m. classes will stick to the regular schedule of Tues - Wed - Thurs.
Saturday, October 10, 2009
Sunday 10/11/09
WOD:
Hang Cleans 5-5-5
-then-
10-9-8-7-6-5-4-3-2-1 Box Jumps
1-2-3-4-5-6-7-8-9-10 Dips
(alternating box jumps and ring dips)
If you successfully completed all 3 sets of 5 of the hang cleans last week, then add 5 pounds to the bar this week. If you were unable to complete all 15 reps, then stay at the same weight.
Post squat clean load and metcon time to comments.
Results:
Mary 11:44
Lori 10:06
Robert 5:18
Friday, October 9, 2009
Saturday 10/10/09
WOD:
21-15-9 of:
Overhead squats (95#/65#)
Push-ups
Sit-ups
Post time to comments. Scale weight for overhead squats as needed.
Results:
Lori 6:14
Kim 6:55
Kats 7:35
Mary 5:38
Kehau 5:17
Robert 4:22
Great effort by everyone. Overhead squats are HARD!
Wednesday, October 7, 2009
Thursday 10/8/09
WOD:
Push Press 5-5-5 @ 70% of 1RM
-then-
For time:
20-16-12-8 of:
Dumbbell split cleans (alternating right/left)
Pull-ups
Post time to comments.
Watch this video for dumbbell split cleans.
Make sure you are getting full hip extension on the cleans. Don't short the range of motion.
Results:
Mary 9:35 (15#)
Kehau 10:30 (10#)
Robert 10:19 (35#)
T-Ross 10:15 (15#)
Kim 7:29 (5#)
Doug 13:03 (15#)
Kats 14:30 (20#)
Lori 15:05 (10#)
Push Press 5-5-5 @ 70% of 1RM
-then-
For time:
20-16-12-8 of:
Dumbbell split cleans (alternating right/left)
Pull-ups
Post time to comments.
Watch this video for dumbbell split cleans.
Make sure you are getting full hip extension on the cleans. Don't short the range of motion.
Results:
Mary 9:35 (15#)
Kehau 10:30 (10#)
Robert 10:19 (35#)
T-Ross 10:15 (15#)
Kim 7:29 (5#)
Doug 13:03 (15#)
Kats 14:30 (20#)
Lori 15:05 (10#)
Tuesday, October 6, 2009
Wednesday 10/7/09
WOD:
4 rounds:
Run 400m
2:00 rest
Time each round individually. Post individual times to comment.
We know, we know....you hate running. But that is one of the most important reasons you need to do it. We have to train our weaknesses as much as, if not more than, our strengths. So get after this one and run as hard as you can on each round.
Results:
T-Ross 1:21/1:24/1:24/1:27
Kim 2:09/2:21/2:26/2:25
Kats 1:50/1:54/2:01/1:54
Lori 1:54/2:03/2:09/1:50
Robert 1:24/1:25/1:33/1:25
4 rounds:
Run 400m
2:00 rest
Time each round individually. Post individual times to comment.
We know, we know....you hate running. But that is one of the most important reasons you need to do it. We have to train our weaknesses as much as, if not more than, our strengths. So get after this one and run as hard as you can on each round.
Results:
T-Ross 1:21/1:24/1:24/1:27
Kim 2:09/2:21/2:26/2:25
Kats 1:50/1:54/2:01/1:54
Lori 1:54/2:03/2:09/1:50
Robert 1:24/1:25/1:33/1:25
Monday, October 5, 2009
Tuesday 10/6/09
WOD:
Back Squat 5-5-5 @ 70% of 1RM
-then-
AMRAP in 10 minutes:
10 DB get-ups (5 each side) @ 15-20% of BW
10 push-ups
Warm-up to 70% of your 1RM then perform 3 sets of 5 reps.
Post load and rounds completed to comments.
Back Squat 5-5-5 @ 70% of 1RM
-then-
AMRAP in 10 minutes:
10 DB get-ups (5 each side) @ 15-20% of BW
10 push-ups
Warm-up to 70% of your 1RM then perform 3 sets of 5 reps.
Post load and rounds completed to comments.
Saturday, October 3, 2009
Sunday 10/4/09
WOD:
For time:
25 pull-ups
Run 400m
21 thrusters (75#/45#)
Run 800m
21 thrusters
Run 400m
25 pull-ups
Post time to comments.
Results:
Kristi 15:31
Mary 16:55
Lori 21:37
Caitlin 19:47
Robert 14:13
For time:
25 pull-ups
Run 400m
21 thrusters (75#/45#)
Run 800m
21 thrusters
Run 400m
25 pull-ups
Post time to comments.
Results:
Kristi 15:31
Mary 16:55
Lori 21:37
Caitlin 19:47
Robert 14:13
Friday, October 2, 2009
Saturday 10/3/09
Warm-up:
DROM
10 overhead squats (work for that bottom position)
Burgener warm-up
WOD:
Hang squat clean 5-5-5 @ 70%
-then-
4 rounds for time of:
10 push-ups
15 sit-ups
20 squats
This is day 1 of our new training cycle. You will use a weight that is 70% of your 1RM for the squat cleans. You keep the same weight across all 3 sets.
Results:
Kristi 3:41
Mary 4:24
Kaye 5:00
Lori 5:02
Kim 5:14
Robert 3:15
DROM
10 overhead squats (work for that bottom position)
Burgener warm-up
WOD:
Hang squat clean 5-5-5 @ 70%
-then-
4 rounds for time of:
10 push-ups
15 sit-ups
20 squats
This is day 1 of our new training cycle. You will use a weight that is 70% of your 1RM for the squat cleans. You keep the same weight across all 3 sets.
Results:
Kristi 3:41
Mary 4:24
Kaye 5:00
Lori 5:02
Kim 5:14
Robert 3:15
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