6/18/07

Us
burpees X 20
35lb dumbbell thrusters X 40
sit-ups X 60
squats X 80
sit-ups X 60
35lb dumbbell thrusters X 40
burpees X 20
Sally, Ronald, Johnny, Judy, Charles

Him
35-25-15-5
95lb hang power clean/hang high pull
dips
Chris

6/13/07

Cleans 5 X 5

Weighted Dips 5 X 5

Chris, Ronald, Judy, Sally, Garrett, Charles

6/11/07

Max Rounds in 20:00
handstand push-ups X 5
55 lb dumbbell swings X 10
walking lunges X 20
**Every 5:00 minutes the alarm sounds and you drop what you are doing and take off for a 300 meter sprint. Pick up where you left off when you get back to the grind. The clock never stops.

6/6/07

7 rounds for time

run 300 meters
squats X 30
pull-ups X 11

Adelaide, Chris, Garrett, Charles

6/4/07

5 rounds w/90 second rest between each round

dumbbell military press X 3
plyo push-ups on steps X 5

The athletes attempted to increase weight for the military press each round. The objective was to go from a heavy, standing frontal plane press to an explosive press on the floor. Force production and rate of force production were developed. The primary metabolic pathway used was the creatine phosphate system.

Then...

agricultural abs--
max rounds in 6:00
farmers walk w/ dumbbells less than or = to 100lbs each
sit-ups X 21

constant abdominal contraction w/ locomotion + hard and fast torso flexion = FUN!

Johnny, Judy, Danielle, Courtney, Sally, Ronald, Charles (did deadlift after class instead of military press)

Random Workouts

Here are a couple of workouts I've done on my own the last few weeks:

W/ my buddy Jim--
5 rounds for time:
run 400 meters
push-ups X 25
pull-ups X 15
225lb deadlift X 5


@ Episcopal all by my lonesome--

a) track intervals
400m-600m-800m w/2:30 rest interval
rest 5:00
then...
low carb cindy (based on Cindy from CrossFit)
max rounds in 20:00
10 pull-ups
15 push-ups
20 squats
then...
After a little rest, 3 more slow 400s (though not for lack of trying).

This was pretty much overkill.

5/30/2007

dumbbell clean & jerk 11-10-9-8-7-6-5-4-3-2-1
flying burpee 1-2-3-4-5-6-7-8-9-10-11

Perform 11 c&js and 1 burpee. Then 10 c&js and 2 burpees. Keep going.

prescription was 40lb dumbbells

This was terrible.

Judy, Chris, Sally, Stephen, Adelaide, Charles

5/28/07

run 800 meters
pull-ups X 25
dumbbell thrusters X 35 (20lb dumbbells)
sit-ups X 50
run 800 meters
pull-ups X 25
dumbbell thrusters X 35 (20lb dumbbells)
sit-ups X 50

Adelaide, Chris, Sally, Charles

5/23/07

OH Squat 5 sets of 5 w/at least 90 second rest interval

aprox 150 meter sprint X 6 w/aprox 60 second rest in between

Sprint progression looked like this:

#1 60%
#2 70%
#3 80%
#4-#6 80%-100%

Adelaide, Ronald, Chris, Sally, Jordan, Charles

5/21/07

3 rounds of the following w/ a 1:00 rest in between rounds

burpees X 1:00
sit-ups X 1:00
55lb dumbbell swings X 1:00
handstand push-ups X 1:00
squats X 1:00

Chris, Jordan, Judy, Adelaide, Sally, Charles

5/16/07

run 400m
40 lb dumbbell hang squat cleans X 30
pull-ups x 10
run 800m
40 lb dumbbell hang squat cleans X 20
pull-ups X 20
run 400m
40 lb dumbbell hang squat cleans X 10
pull-ups X 30

Chris, Cody, Sally, Jordan, Adelaide, Judy, Charles

5/14/07

deadlift X 5-3-1-1-1 w/ 90 seconds between sets

split jerk X 5-5-5-5-5 w/ 90 seconds between sets

100 sit-ups

Jordan, Judy, Johnny, Chris, Sally, Ronald, Adelaide, Charles

5/9/07

3 rounds for time

pull-ups X 20
dips X 40
squats X 60

then...

alternate sit-ups or v-ups for :30 w/ a :30 static hold X 10 (5:00 total)

Joe, Judy, Sally, Chris, Adelaide, Charles

Bon Voyage, Joe! We'll miss the inspiration (at least for a few months).

5/7/07

The one where the bear ran off with my lunge.

3 rounds for time

30 1 arm dumbbell snatches (15 each) w/ 40 lbs
bear crawl (3 trips)
walking lunges X 30
run 400 meters

Ronald, Sally, Adelaide, Chris, Judy, Joe, Heather, Lance, Charles

5/2/07

5X3 dumbbell thrusters w/90 seconds rest between sets

maximum rounds in 15:00 of...
5 burpees
10 squats
15 sit-ups

Ronald, Chris, Johnny, Lance, Jordan, Heather, Adelaide, Sally, Charles

4/30/07

3 rounds for time...

400 meter run
55lb dumbbell swings X 21
handstand push-ups X 21

Ronald, Joe, Chris, Jarvis, Jordan, Judy, Charles

4/25/07

Should've Stayed @ Home

Manmakers X 50
Pull-ups X 50
Burpees X 50
Dips X 50

Sally, Judy, Adelaide, Joe, Jordan, Jarvis, Chris, Ronald, Charles

4/23/07

Cleans 5X5
Various Ab Stuff

Ronald, Chris, Jordan, Shawn, Judy, Sally, Adelaide, Joe, Charles

4/18/07

For Time--

run 400 meters (aprox)
turkish get-ups w/ 20lb dumbbell X 20 (10 ea side)
run 400 meters
pull-ups X 30
run 400 meters
turkish get-ups w/20 lb dumbbell X 20 (10 ea side)
run 400 meters
pull-ups X 30
run 400 meters

Intense, brief and natural.

Chris, Joe, Adelaide, Judy, Jordan, Ronald, Sally, Charles

4/16/07

For Time--

100 squats
100 sit-ups
50 dumbbell swings w/35lbs
50 push-ups
30 pull-ups
30 burpees
20 double-unders
20 handstand push-ups

Chris, Johnny, Joe, Adelaide, Judy, Sally, Ronald, Charles

**Scale as necessary