WOD:
Deadlift
1-1-1-1-1-1-1 reps
CFE:
Stretch
Tuesday, February 10, 2009
Week 3 - 02/09/2009
WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
CFE:
Rest
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
CFE:
Rest
Week 2 - 02/07/2009
WOD:
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds - 21 reps
Pull-ups - 15 reps
CFE:
Bike: 8 miles
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds - 21 reps
Pull-ups - 15 reps
CFE:
Bike: 8 miles
Week 2 - 02/06/2009
WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
CFE:
Rest
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
CFE:
Rest
Thursday, February 5, 2009
Week 2 - 02/05/2009
WOD:
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
CFE:
Rest Day
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
CFE:
Rest Day
Wednesday, February 4, 2009
Saturday, January 31, 2009
Week 2 - 02/01/2009
WOD:
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump (24 inch box)
30 Wall ball shots (20 pound ball)
CFE:
Rest
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump (24 inch box)
30 Wall ball shots (20 pound ball)
CFE:
Rest
Week 1 - Day 7 (Sat. 01/31/2009)
WOD:
REST DAY!
CFE (1.5 mile day tri):
Run:
SC: 2 mile TT, LC: 10k TT, U: 10M TT
*The tri schedule says to do a mile and half....probably going to stick to the CFE page for now.
REST DAY!
CFE (1.5 mile day tri):
Run:
SC: 2 mile TT, LC: 10k TT, U: 10M TT
*The tri schedule says to do a mile and half....probably going to stick to the CFE page for now.
Week 1 - Day 6 (Friday 01/30/2009)
WOD:
Nicole:
Complete as many rounds in 20 minutes of...
- 400m run
- Max pull-ups
(Total # of pull ups and rounds)
CFE:
Stretch
Nicole:
Complete as many rounds in 20 minutes of...
- 400m run
- Max pull-ups
(Total # of pull ups and rounds)
CFE:
Stretch
Thursday, January 29, 2009
Week 1 - Day 5 (Thursday 01/29/2009)
CFE
Tri rest day
WOD
"Elizabeth" - 21-15-9 reps of:
Clean 135 lbs
Ring dips
*have to complete the first exercise of required reps before moving on to the next
Tri rest day
WOD
"Elizabeth" - 21-15-9 reps of:
Clean 135 lbs
Ring dips
*have to complete the first exercise of required reps before moving on to the next
Wednesday, January 28, 2009
Week 1 - Day 4 (Wed 01/28/2009)
WOD
Thrusters
1-1-1-1-1-1-1 (Max Weight)
CFE
3+ Hours Before CrossFit Main Site WOD
Bike: 4 x 2 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.
Thrusters
1-1-1-1-1-1-1 (Max Weight)
CFE
3+ Hours Before CrossFit Main Site WOD
Bike: 4 x 2 mile hill repeats holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady tension.
Tuesday, January 27, 2009
Week 1 - Day 3 (Tuesday 01/27)
WOD
Rest day
CFE
N/A - Tri stretch day
* Slowly incorporating CFE into training. Today's Tri training day is a stretch day. Also, CFE recommends doing 1-2 CFE workouts per week until your body starts getting used to the workouts. Eventually it will get to 6 CFE workouts a week!
Rest day
CFE
N/A - Tri stretch day
* Slowly incorporating CFE into training. Today's Tri training day is a stretch day. Also, CFE recommends doing 1-2 CFE workouts per week until your body starts getting used to the workouts. Eventually it will get to 6 CFE workouts a week!
Week 1 - Day 2 (Monday 01/26)
WOD - 3+ hours before CFE
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
CFE (1/2 mile warmup/stretching)
Run:
2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints
The last 1000m = OUCH! Almost visited pukie.
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
CFE (1/2 mile warmup/stretching)
Run:
2 x 1000m / 1k with 2 min recoveries…. NO PENALTIES. All out sprints
The last 1000m = OUCH! Almost visited pukie.
Week 1 - Day 1 (Sunday 01/25)
Tri Crossfit Endurance (CFE)
REST Day
Crossfit Workout of the Day (WOD)
Five Rounds of the following for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Pretty fun workout!
REST Day
Crossfit Workout of the Day (WOD)
Five Rounds of the following for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Pretty fun workout!
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