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WOD: Thursday June 27th (Lower Body “100” Complex)

27 Jun

HOW TO

Double Kettlebell Swing click HERE

TRX Single Leg Squat click HERE

Pistol click HERE

Sit Up click HERE

Shin to Bar click HERE

Double Kettlebell Front Squat click HERE

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COMPLETE 4 ROUNDS for TIME or 20 MIN MAX

Each round consist of:

  • 25 x Double Kettlebell Swings
  • 25 x Pistols or TRX Single Leg Squats (12 each)
  • 25 x Sit Ups or Shin to Bar
  • 25 x Double Kettlebell Front Squat

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Starting Weight:

Men= 2 x 20 LB Kettlebell

Woman= 2 x 10 LB Kettlebell

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EXTRA:

Barbell Deadlift or Barbell Squat @ 70%  1 RM

*As many reps as possible in 2:00

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WOD: Wednesday June 26th (Upper Body “100” Complex)

26 Jun

COMPLETE 4 ROUNDS for TIME

Each round consist of:

  • 25 x Double Kettlebell Swings
  • 25 x Push Ups
  • 25 x Ring Rows
  • 25 x Double Kettlebell Overhead Press

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Starting Weight:

Men= 2 x 20 LB Kettlebell

Woman= 2 x 10 LB Kettlebell

3-2-1 SQUAT METHOD (9 Minutes of HELL)

24 Jun

This is one of my favorite workouts for a quick in-and-out when pressed for time. Use a light weight and move fast: 35-50% 1RM is fine.

  • 3 minutes: As many reps as possible without racking the bar.
  • 2 minutes: Rest
  • 2 minutes: As many reps as possible without racking the bar.
  • 1 minute:  Rest
  • 1 minute: As many reps as possible without racking the bar.

NOTE:

This information was taken from the article “4 Ways to Build Mental Toughness” click HERE to see the original article

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WOD: wed.june 19.2013: (Developing the Single Leg Squat)

19 Jun

Today’s WOD was centered around The Squat and the development of single leg squats or “pistols”. I currently cannot do them so I used a TRX for support. I developed the WOD to incorporate my current Back Squat weekly goals usuing the TRX Single Leg Squat as the accessory work. To finish off I completed 3 sets of 10 full deep back-pause squats to improve comfort and flexibility at the bottom position of the movement.

A1:Back Squat 5×5 @ 85% 1 RM

B1: TRX Single Leg Squats @ 5 x 10/leg (1:00 rest in between rounds)

C1: Deep Pause Back Squat @ 40% 1 RM  3 x 10

WHAT IS…. Deep Pause Back Squat:  I take 40% of my 1 RM and go as low as possible on the eccentric portion and pause for 1-3 seconds and explode up. Make sure your form is 110% perfect from feet to head.

HOW TO.. TRX Single Leg Squat… click HERE to see video

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Crossfit: benchmark workouts (the power girls)

15 Jun

Fran: As fast as possible (21 reps-15-9)

  1. Barbell Thruster
  2. Pull Up

Men: 95 LB Thruster

Women: 65 LB Thruster

Diane: As fast as possible (21 reps-15-9)

  1. Deadlift
  2. Handstand Push Up

Men: 225 LB  Deadlift

Women: 155 LB Deadlift

Elizabeth: As fast as possible (21 reps-15-9)

  1. Power Clean
  2. Ring Dips

Men: 135 LB Power Clean

Women: 85 LB Power Clean

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