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Workout of the day
Monday, July 28th, 2008
5 rounds for time of:
10 Deadlift (225lbs)
20 Push press (95lbs)
30 Kettlebell Swings (50lbs)
Notes:
Post your time to the CrossFit Forum.
5 rounds for time of:
10 Deadlift (225lbs)
20 Push press (95lbs)
30 Kettlebell Swings (50lbs)
Notes:
Post your time to the CrossFit Forum.
Monday, July 28th, 2008
Run 1 mile
100 Overhead Squats (65lbs)
Run 1 mile
Notes:
Post your time to the CrossFit Forum.
Friday, July 25th, 2008
"33"
3 rounds of:
33 Burpees
33 Thrusters (65lbs)
33 Pull ups
Run 1 mile
Notes: This workout was created with our boy Adam Towle in mind. Today he turns 33 and I think that by round two he was really wishing that it was sweet 16 again. Happy Birthday Adam.
Post your time to the CrossFit Forum.
"33"
3 rounds of:
33 Burpees
33 Thrusters (65lbs)
33 Pull ups
Run 1 mile
Notes: This workout was created with our boy Adam Towle in mind. Today he turns 33 and I think that by round two he was really wishing that it was sweet 16 again. Happy Birthday Adam.
Post your time to the CrossFit Forum.
Thursday, July 24th, 2008
At the following weights do 2 sets of:
10 Deadlift
65 - 95 - 115 - 135 - 155
At the following weights do 1 set of:
5 Deadlift
185 - 205 - 225 - 245 - 275
Deadlift 1 Rep Max x 3
Notes:
Post your loads to the CrossFit Forum.
Wednesday, July 23rd, 2008
"Murph"
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
Notes:
Post your time to the CrossFit Forum.
Tuesday, July 22nd, 2008
At the following weights do:
5 Hang Squat Snatch
5 Overhead Squat
PVC - 45 - 55 - 65 - 75 - 85 - 95
Notes:
Post your time to the CrossFit Forum.
At the following weights do:
5 Hang Squat Snatch
5 Overhead Squat
PVC - 45 - 55 - 65 - 75 - 85 - 95
Notes:
Post your time to the CrossFit Forum.
Monday, July 21st, 2008
"Frelen"
21 - 15 - 9
Thrusters (95lbs)
Kettlebell Swings (50lbs)
Pull ups
Run to the lookout
Notes:
Post your time to the CrossFit Forum.
"Frelen"
21 - 15 - 9
Thrusters (95lbs)
Kettlebell Swings (50lbs)
Pull ups
Run to the lookout
Notes:
Post your time to the CrossFit Forum.
Friday, July 18th, 2008
5 rounds for time of:
10 Deadlift (135lbs)
20 Box jumps (20" box)
30 Dumbbell Snatch (30lbs / 15 each arm)
Run 400 meters
Notes: Congratulations to Kim Funk for getting her first two unassisted pull ups today! Kim is a resident fire breather and her constant hard work is extremely inspirational! Keep up the good work Kim.
Post your time to the CrossFit Forum.
5 rounds for time of:
10 Deadlift (135lbs)
20 Box jumps (20" box)
30 Dumbbell Snatch (30lbs / 15 each arm)
Run 400 meters
Notes: Congratulations to Kim Funk for getting her first two unassisted pull ups today! Kim is a resident fire breather and her constant hard work is extremely inspirational! Keep up the good work Kim.
Post your time to the CrossFit Forum.
Thursday, July 17th, 2008
"Chelsea"
Do the following on the minute for thirty minutes:
5 pull ups
10 push ups
15 squats
Notes:
Post your time to the CrossFit Forum.
"Chelsea"
Do the following on the minute for thirty minutes:
5 pull ups
10 push ups
15 squats
Notes:
Post your time to the CrossFit Forum.
Wednesday, July 16th, 2008
"The Bear"
At the following weights do 7 unbroken sets of:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
65 - 95 - 115 - 135 - 155
Notes:
If you cannot increase the weight as prescribed, stay at a weight you can safely lift and finish all five rounds. You can rest between rounds as needed, but not during a set. Post your time to the CrossFit Forum.
Tuesday, July 15th, 2008
5 rounds of:
Max Push ups in 1 minute
Rest 1 minute
Max Pull ups in 1 minute
Rest 1 minute
Notes:
Post the sum of all push ups and pull ups to the CrossFit Forum.
Monday, July 14th, 2008
25 Squats
Run 100 meters
10 Kettlebell Swings right arm (35lbs)
Run 100 meters
10 Kettlebell Swings left arm (35lbs)
Run 100 meters
50 Squats
Run 200 meters
20 Kettlebell Swings right arm (35lbs)
Run 200 meters
20 Kettlebell Swings left arm (35lbs)
Run 200 meters
75 Squats
Run 300 meters
30 Kettlebell Swings right arm (35lbs)
Run 300 meters
30 Kettlebell Swings left arm (35lbs)
Run 300 meters
50 Squats
Run 200 meters
20 Kettlebell Swings right arm (35lbs)
Run 200 meters
20 Kettlebell Swings left arm (35lbs)
Run 200 meters
25 Squats
Run 100 meters
10 Kettlebell Swings right arm (35lbs)
Run 100 meters
10 Kettlebell Swings left arm (35lbs)
Run 100 meters
Notes:
Post your time to the CrossFit Forum.
25 Squats
Run 100 meters
10 Kettlebell Swings right arm (35lbs)
Run 100 meters
10 Kettlebell Swings left arm (35lbs)
Run 100 meters
50 Squats
Run 200 meters
20 Kettlebell Swings right arm (35lbs)
Run 200 meters
20 Kettlebell Swings left arm (35lbs)
Run 200 meters
75 Squats
Run 300 meters
30 Kettlebell Swings right arm (35lbs)
Run 300 meters
30 Kettlebell Swings left arm (35lbs)
Run 300 meters
50 Squats
Run 200 meters
20 Kettlebell Swings right arm (35lbs)
Run 200 meters
20 Kettlebell Swings left arm (35lbs)
Run 200 meters
25 Squats
Run 100 meters
10 Kettlebell Swings right arm (35lbs)
Run 100 meters
10 Kettlebell Swings left arm (35lbs)
Run 100 meters
Notes:
Post your time to the CrossFit Forum.
Saturday, July 12th, 2008
Run 1 mile
Run 1 mile
21 - 15 - 9
Kettlebell Swings (50lbs)
Knees to Elbows
Run 1 mile
21 - 15 - 9
Thrusters (65lbs)
Burpees
Run 1 mile
Notes: What happens when two branches of the military (army/marines) and a Carlsbad police officer get together for a friendly Sat. AM workout? Nastiness! Good work Mike, John, Socks and our newest addition to the USCF team, Angela for an amazing Sat. morning session.
Post your time to the CrossFit Forum.
Kettlebell Swings (50lbs)
Knees to Elbows
Run 1 mile
21 - 15 - 9
Thrusters (65lbs)
Burpees
Run 1 mile
Notes: What happens when two branches of the military (army/marines) and a Carlsbad police officer get together for a friendly Sat. AM workout? Nastiness! Good work Mike, John, Socks and our newest addition to the USCF team, Angela for an amazing Sat. morning session.
Post your time to the CrossFit Forum.
Friday, July 11th, 2008
5 rounds of "Fight 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. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point.
Notes: We had two classes of 10 + show up for this throw down, some of the highest energy output I have seen short of a real UFC fight! Kudos to the 6 PM class for sacrificing their Friday night! Post your numbers and time to the CrossFit Forum.
Thursday, July 10th, 2008
At the following weights do:
3 Press
4 Push Press
5 Jerk
45 - 65 - 95 - 115 - 135 - 155 - 185 - 205 - 225
Notes:
Post your max weight and time to the CrossFit Forum.
At the following weights do:
3 Press
4 Push Press
5 Jerk
45 - 65 - 95 - 115 - 135 - 155 - 185 - 205 - 225
Notes:
Post your max weight and time to the CrossFit Forum.
Wednesday, July 9th, 2008
"Running with Angie"
100 Pull ups
Run 1 mile
100 Push ups
Run 1 mile
100 Sit ups
Run 1 mile
100 Squats
Run 1 mile
Notes: This reocurring nightmare is a hallmark of our gym. We have a love-hate relationship with it... but what an excellent measure of guts and progress. Post your time to the CrossFit Forum.
"Running with Angie"
100 Pull ups
Run 1 mile
100 Push ups
Run 1 mile
100 Sit ups
Run 1 mile
100 Squats
Run 1 mile
Notes: This reocurring nightmare is a hallmark of our gym. We have a love-hate relationship with it... but what an excellent measure of guts and progress. Post your time to the CrossFit Forum.
Tuesday, July 8th, 2008
Row 500 meters
10 Deadlifts (225lbs)
Row 400 meters
8 Deadlifts
Row 300 meters
6 Deadlifts
Row 200 meters
4 Deadlifts
Row 100 meters
2 Deadlifts
Notes: This is the mother of all supersets! Add some GHD sit ups to the mix to feel what it's like to have absolutely no core stabilizers left when you're done working out! Post your time to the CrossFit Forum.
Row 500 meters
10 Deadlifts (225lbs)
Row 400 meters
8 Deadlifts
Row 300 meters
6 Deadlifts
Row 200 meters
4 Deadlifts
Row 100 meters
2 Deadlifts
Notes: This is the mother of all supersets! Add some GHD sit ups to the mix to feel what it's like to have absolutely no core stabilizers left when you're done working out! Post your time to the CrossFit Forum.
Monday, July 7th, 2008
"Fran"
21 - 15 - 9
Thrusters (95lbs)
Pull ups
Notes:
For extra credit, complete this workout as it was prescribed for the CF Games. Pull up standard = chest touches the bar, thruster standard = full locked out position and full view of your ear from the side. This will add at least one minuete to your time! Post your time to the CrossFit Forum.
"Fran"
21 - 15 - 9
Thrusters (95lbs)
Pull ups
Notes:
For extra credit, complete this workout as it was prescribed for the CF Games. Pull up standard = chest touches the bar, thruster standard = full locked out position and full view of your ear from the side. This will add at least one minuete to your time! Post your time to the CrossFit Forum.
Friday, July 4th, 2008
"The Patriot"
Run 1 mile
Without letting go of 35lbs dumbbells, do 5 Rounds for time of:
10 Hang Squat Cleans
15 Renegade Rows (each arm)
20 Thrusters
Run 1 mile
Notes: You do not have to carry the dumbbells on the runs, which are only at the beginning and end of the workout. Post your time to the CrossFit Forum.
Drinkin' the Kool Aide
Although we were few in number (2 to be exact) the USCF crew showed our support at the CF games, and the long hours of sunshine and hard work (even spectating was exhausting) induced some deep thought in me. Above all it was inspiring to see so many folks gathered and participating in such a motivated weekend. Many of the shirts on display highlighted the fact that we all share a common love for a certain shade of self masochism if we stick with this sport... “I can’t believe I paid for this !@#%,” (Valley Xfit) and “This !@#$ sucks… what time tomorrow?” (unknown Xfit game-goer) stand out in my mind. The bottom line is the fact that we are catering to athletes, people who know and appreciate that results come only as a result of their (very) hard work (not from fad diets and home gyms- Chuck Norris approved or not). Crossfitters come to train… not to exercise. Charles Staley (www.staleytraining.com) articulated this point astoundingly well in this recent article (http://www.staleytraining.com/articles/charles-staley/exerciser-or-athlete-part1.htm).
Perhaps the most reassuring lesson of the day was that there are others out there… a whole community that has, collectively, swallowed the red pill, gone down the rabbit hole and aquired the superior health and standard of living that goes along with it... paydirt. I am consistently inspired by the hard work I see daily and the motivation that there is always someone working a little harder... see you next year at the games!
