Saturday 4/24

Death By Tabata

Perform:

Alternating Tabata Deadlift and Burpee

185 lbs

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

Power Snatch 8x2

Rest 5-10 minutes

Complete as many rounds as possible in 15 minutes of (post time to comments):

5 Deadlifts 315 lbs
10 Toes to the Bar

3 Rounds of:
20 Pull-Ups with stretching in between each set

4 Rounds of:
Heavy Calf Raises
25x Sit-Ups
A different stretch each time

MetCon BEATDOWN:

From the CrossFit main site from Monday March 29, 2010 - 5 Rounds for time:
40 Double Unders
30 Box Jumps (Box jump hit me just above the bellybutton)
20 KB Swings (32K or 70.4lbs)
Stuart did this WOD at Studio Cove after a 20 minute warmup on the stairmaster.

Friday 04/02

Collegiate
Power Cleans & Jerk 2, 2, 2, 2, 2
Deadlift 1, 1, 1, 1, 1
3x15 Supine Ring Rows

Rest 5-10 minutes then,

Suicide Runs

Complete 4 rounds of:

40 yard Suicide Runs

*60 second rest between rounds.

To complete a 40 yard Suicide Run:

Start on the line.

Sprint out to the 10 yard line, touch the 10 yard line and sprint back to the starting line.

Turn and sprint to the 20 yard line, touch the 20 yard line and sprint back to the starting line.

Turn and sprint to the 30 yard line, touch the 30 yard line and sprint back to the starting line.

Turn and sprint to the 40 yard line, touch the 40 yard line and sprint through the starting line.

Rest.

Repeat.

Deadlift 15x1 @ 65% of 1 RM (30 seconds rest)
*work on moving the bar off the ground as fast as possible

Complete for time:

20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
10 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
9 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
8 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
7 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
6 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
5 Towel Pull Ups
14 Sledge Hammer Strikes Right
14 Sledge Hammer Strikes Left
4 Towel Pull Ups
13 Sledge Hammer Strikes Right
13 Sledge Hammer Strikes Left
3 Towel Pull Ups
12 Sledge Hammer Strikes Right
12 Sledge Hammer Strikes Left
2 Towel Pull Ups
11 Sledge Hammer Strikes Right
11 Sledge Hammer Strikes Left
1 Towel Pull Up

OR

20 Cable Wood Chopper (20 Each Side)
20 KB Swings
10 Weighted Pull-Ups with 45#
19 Cable Wood Chopper
19 KB Swings
9 Weighted Pull-Ups
18 Cable Wood Chopper
18 Swings
8 Weighted Pull-Ups
And so on.

Due to some changes in schedules I have been going to Studio Cove in the morning - solo. It's sad, but true. Things change and hopefully the crew will get back together for some workouts, but for now there might be a couple workouts posted each day.
Stuart WOD:
40 Squats
30 Double Unders
20 Pull-ups
10 Clapping Push-ups
all w/ 20# vest
5 Rounds - each exercise has to be performed "unbroken" to count. If you do 25 double unders and miss on #26 the set does not count.

Friday 03/26

Power Cleans 5x3
Deadlift 1, 1, 1, 1, 1
Strict Chin Ups 3 x max reps (3 min rest)

Rest 5-10 minutes

Complete 5 rounds of:

20 yard Four Cone Drill - Right Side Start
20 yard Four Cone Drill - Left Side Start

*rest as needed between efforts

Click here to see the four cone drill

"KAREN" (150 Wallballs 20# for time)

Day 1

Warm up with light deadlift at 135# then:

15x1 of deadlift at 65% 1 RM, rest 30 second between each rep

Rest 5-10 minutes then:

7 Rounds for time of:
7 Towel Pull-Ups
7 Ball Slams @ 40lbs.

Ten Tips to Building Workout Intensity

Warm up then some skill work on power and hang snatches

10,9,8,7,6,5,4,3,2,1 of:

255# Deadlift
Chest to Bar Pull-Ups
KB Swings 52#

Warm up with bike intervals

5x5 Deadlifts at 315#

5x5 Power Cleans at 155#

then work up to 1RM on Power Clean

Afternoon Grunter

I ran by another grunter this afternoon at the gym. Just as annoying. All of you that grunt excessively at the gym, stop it now! It has no benefit and annoys the hell out of everyone else. Don't do it.

Spin bike warm up for 5 min.

Deadlifts 10-1 @ 225#

Hang Squat Clean

10, 8, 6, 4, 2, 1

20 Rounds of:

40 yd Sprints - ALL OUT EFFORTS

Rest 20 Sec between rounds.