Thursday 7-29-10

Strength & Conditioning:
5 Rounds for time...
25 Situps
15 thrusters (men 65 lbs, women 45 lbs)
10 DB Squat Cleans (men 30 lbs, women 20 lbs) *imagine a hang squat clean, but use dumbells instead.


Endurance:
Pick any mode
40 minute Time Trial

Wednesday 7-28-10

Due to internet failure: Rest Day.

Tuesday 7-27-10

Strength & Conditioning:
As many rounds possible in 21 minutes
30 Overhead (OH) lunge (men 45 lbs, women 25 lbs)
15 pushups
30 situps


Endurance:
Rest Day

Monday 7-26-10

Strength & Conditioning:
3 Rounds for reps...
*1 minute at each station, running clock, no rest time between stations
2DB Thrusters (men 25 lbs, women 15 lbs)
Box Jumps
Pushups
Plyo Lunge (jumping lunges)
Row (calories)
Rest


Endurance:
Run 1 mile uphill
*Choose between 6%-10% grade.

Friday 7-23-10

Skill:
Practice handstand pushups

Strength & Conditioning:
"Squat Attack"
8 rounds for time...
7 Back Squats (goal weight is 75% bodyweight) *scale as needed
8 Long Jumps (jump at least a distance of 5 feet)


Endurance
Rest Day

Thursday 7-21-10

Strength & Conditioning:
5 Rounds of...
15 Lunges (each leg)
10 Pullups
15 Box Jumps
10 Thrusters (men 65 lbs, women 45 lbs)


Endurance:
3 minutes ON, 1 minute OFF
3 minutes ON, 3 minute OFF
3 minutes ON, 1 minute OFF
3 minutes ON, 3 minute OFF
3 minutes ON, 1 minute OFF
3 minutes ON.

Wednesday 7-21-10

Strength & Conditioning:
As many rounds as possible in 15 minutes (Amrap) of...
5 Hang Snatch (men 65 lbs, women 45 lbs) *Scale as needed
*from ground to the overhead squat position in one fluid movement (back straight!).
2 rounds (5 pullups, 7 pushups, 9 squats)



Emdurance:
Pick one and go.
Swim 500 meter time trial
Bike 10 mile time trial
Run 3 mile time trial
Row 2500 meter time trial

Tuesday 7-20-10

Strength & Conditioning:
5 Rounds for time...
30 pushups
20 lunges (men 25 lb DBs, women 15 lb DBs)
15 overhead squats (men 75 lbs, women 45 lbs) *Scale as needed


Endurance:
All sports
3 min ON, 3 min OFF
2 min ON, 1 min OFF
1 min ON, 3 min OFF
2 min ON, 1 mn OFF
3 min ON.
Max distance

Monday 7-19-10

Straight back from the Crossfit games! It's time to turn up the heat on our training! We've got work to do. It's never too late to dream up a goal. Above is a picture of the affiliate team Crossfit Fort Vancuver, winners of the 2010 Crossfit Affiliate Cup.

Strength & Conditioning:
5 Rounds for time...
30 Hanging knee raises
20 Pullups
10 BB Ground to Overhead (any means: clean and press or snatch. Men 75 lbs, Women 55 lbs) *keep your back straight! Hips are what pivots not your lower back.


Endurance:
Rest Day

Saturday 7-17-10

Strength & Conditioning:
7 Rounds for time...
5 pullups
10 Deadlifts (men 115 lbs/ women 65 lbs)
10 DB Push Press (men 25 lbs/ women 15 lbs)
15 Squats


Endurance:
Row/ Bike/ Run
30 minute Time Trial


•Im up here in Carson at the Home Depot center and it's very inspiring.
A few highlights include 55 year old named Helen set a new personal best in the deadlift at 275 lbs! Awesome. Also a 53 year old Joel Nessa deadlifted 495 lbs! Crossfit can be for anyone the proof is here.

Wednesday 7-14-10

Strength & Conditioning:
5 Rounds for time...
15 Heavy Thrusters *scale as needed (Men 95 lbs, women 65 lbs)
Run 400 meters


Endurance:
"TOSH 3 rounds"
Swim 3x(100 meters + 200 meters + 300 meters)

BIke 3x(.5 mile + 1.0 mile + 1.5 mile)

Row 3x(300 meters + 600 meters + 900 meters)
*Rest for exactly how long it takes to complete interval
**example takes 90sec to ride .5 mile. Rest 90sec then ride 1.0 mile.

Tuesday 7-13-10

Strength & Conditioning:
Rest

Practice:
Barbell Good Morning 3 x 15 reps *increase weight each set.
Barbell Back Squat 3 x 20 reps *increase weight each set.


Endurance:
Run, Bike, Swim, Row
25 minute Time Trial
*max distance

Friday 7-9-10

Strength & Conditioning:
Rest Day


Endurance:
'Long Tempo'
Swim 1000 meters
Bike 20 miles
Run 10k
Row 5k

Thursday 7-8-10

Strength & Conditioning:
For time...
6 Sumo Deadlift High Pull (men 95 lbs, women 65 lbs)
-5 rounds-
5 Pullups
10 Pullups
15 Squats
then,
5 Sumo Deadlift High Pull
`5 rounds-
5 Pullups
10 Pushups
15 Squats
then,
4 SDHP
`5 rounds`
5 Pullups
10 Pushups
15 Squats
then,
3 SDHP


Endurance:
1:1 x 1 min
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON, 3 min OFF
4 min ON, 4 min OFF
5 min ON

Wednesday 7-7-10

Strength & Conditioning:
3 rounds for time...
20 Back Squars (pick your weight)
30 Hanging knee raises
40 Swings (men 55 lbs, women 35 lbs)


Endurance:
Rest Day

Tuesday 7-6-10

Strength & Conditioning:
3 Rounds for time...
Row 1000 meters
30 Thrusters (men 65 lbs, women 45 lbs)
30 Jumping Pullups
30 GHD Situps


Endurance:
Swim
5 x 300 meters

BIke
5 x 2k (2000 meters)

Run
5 x 400 meters

Row
5 x 500 meters

Friday 7-2-10

Strength & Conditioning:
As Many Rounds Possible 15 minutes...
5 Clean and Press (men 75 lbs, women 50 lbs)
10 Pushups
15 Hip Extensions


Endurance:
Swim, Bike, Run, Row
4 Rounds for time...
5 Minutes ON, 3 minutes OFF.
max distance per round.

Thursday 7-1-10

Strength & Conditioning:
10,9,8...3,2,1 For time...
Deadlifts (men between 100-75% body weight, women between 75-50% body weight)
DB (Dumbell) Thrusters (men 30 lbs, women 20 lbs)
Sprint 40 meters (2 basketball court lengths


Endurance:
Swim 800 meter time trial

Bike 10 mile time tiral

Run 3 mile time trial

Row 5k time tiral