WORKOUT ARCHIVE

Monday, November 30, 2009

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Endurance Workout

"Time Trial & Repeats"
Choose ONE of the Following Sports:
Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT... Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT... Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 1 min max rep push ups

Sunday, November 29, 2009

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Endurance Workout

"9min Time Trial"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
9 Minute All out Effort

Cover as much Distance as Possible.

Saturday, November 28, 2009

Deadlift
Deadlift 5-5-5-5-5-5-5 reps

Endurance Workout

"Tabata"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Row 20:10x8

Daily Workout/Endurance Workout

Friday, November 27, 2009

Rest Day

Thursday, November 26, 2009

Rest Day

Wednesday, November 25, 2009

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Endurance Workout

"Tempo 90% 2"
Choose ONE of The Following Sports:
Cover as much Distance as possible
Swim: SC 12min, LC-U 25min
Bike: SC 20min, LC-U 40min
Run: SC 15min, LC-U 40min
C2: SC 15min, LC- U 25min

Tuesday, November 24, 2009

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Endurance Workout

"90:90x6"
Choose ONE of the following:
Swim, Bike, Run, C2
All out Efforts!
90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.

Daily Workout/Endurance Workout

Monday, November 23, 2009

Rest Day

Sunday, November 22, 2009

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Endurance Workout

"1:3 Intervals"
Choose ONE of the following:
Swim, Bike, Run, C2
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off

No pacing, This interval set is to be done as close to all out as possible.

Saturday, November 21, 2009

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Endurance Workout

"Time Trial 1"
Choose ONE sport and do the following for your distance:
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: 2k , LC: 5k , U: 8

Friday, November 20, 2009

"Clean and Jerk"
Clean and Jerk 1-1-1-1-1-1-1 reps

Endurance Workout

"10x Hill Repeats 5x recovery"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Thursday, November 19, 2009

Rest Day

Wednesday, November 18, 2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Endurance Workout

"Mini Time Trials"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Cover as much distance as possible in each of the specified time intervals.
6min TT
3 min rest
4 min TT
2 min rest
1min TT
30 sec rest
30 sec TT
15 sec rest
15 sec TT

Tuesday, November 17, 2009

"5k"
Run or Row 5k

Endurance Workout

"Tempo 85% RPE 16 "
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike Run, C2
Swim: SC: 12min, LC: 15min, U: 35min
Bike: SC-LC 60min, U: 80min
Run: SC: 20min, LC: 30min, U: 60min
C2: 25min

Monday, November 16, 2009

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Endurance Workout

"5x Intervals"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries. (1-3-5 should be the same, and 2-4 should be the same if done outside)
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Sunday, November 15, 2009

Rest Day

Saturday, November 14, 2009

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Endurance Workout

"Tabata"
3+ Hours After Daily Workout
Choose ONE of the Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Row 20:10x8

Friday, November 13, 2009

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Endurance Workout

"Time Trial 20min T4"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
20min Time Trial:
Cover as much Distance as Possible.

Thursday, November 12, 2009

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

"5-30 sec Intervals"
3+ Hours After Daily Workout
Choose ONE of the following sports:
3 Rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off

Wednesday, November 11, 2009

Rest Day

Tuesday, November 10, 2009

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Endurance Workout

"Lactate Shuttle"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!

Monday, November 9, 2009

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Endurance Workout

"Tempo 85%-95% RPE 16-18"
3+ Hours After Daily Workout
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Sunday, November 8, 2009

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Endurance Workout

"Tosh"
Choose ONE of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Saturday, November 7, 2009

Rest Day

Friday, November 6, 2009

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Endurance Workout

"Long Intervals by Time 2-4X Repeats"
Choose ONE of the Following Sports:
Swim: SC:2x6 min, LC: 3x6min, U: 4x6min,Rest 2 min Between intervals
Bike: SC: 2x12 min LC:3x12min, U: 4x12min Rest 2 min Between intervals
Run: SC: 2x10min,LC: 3x10min, U: 4x10min, Rest 2 min Between intervals
C2: SC: 2x7min,LC: 3x7min,U: 4x7min: Rest 2 min Between intervals

Cover as much distance as possible on each interval.

Thursday, November 5, 2009

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Endurance Workout

"Hill Climb Time Trial"
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10

Wednesday, November 4, 2009

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Endurance Workout

"5 4 3 2 1 Min"
For:5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

Tuesday, November 3, 2009

Rest Day

Monday, November 2, 2009

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Endurance Workout

"1 min Ladder"
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Sunday, November 1, 2009

Deadlift
Deadlift 5-5-5-5-5-5-5 reps

Endurance Workout

"Tempo 90% D"
Choose ONE of the following sports:
90% Of Best Time for your set Distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2:SC: 2k , LC: 5k , U: 8k