Tuesday 30, November 2010

Tuesday day 2 Coach Denny and his programming. :-)

Strength:

Front squats
5-5-5-5-5

Skill work:

KB snatch

Metcon:

"Blake"
4x
100 foot plate carry walking lunge 20/10kg
30 box jumps 24/20
20 wall balls 20/16lb
10 HSPU

Haha, you thought you were going to get out of it when it fell on a weekend a few weeks ago didn't you???

Monday 29, November 2010

Skill work:

ring pull ups (3x5) full range of motion


Strength:

Push press
3-3-3-3-3

Metcon:

"Fifty in the Clip"

50 Burpee Clean and Jerks 42.5/30kg

Use everything.....

Monday 29, November 2010

Coach Denny has an awesome week planned out for us. Nice combination short Metcons, and a grinder in there.

Strength:

Push press
3-3-3-3-3

Ring pull ups
5-5-5

Metcon:

50 in the Clip
50 burpee clean and jerks 42.5/30kg
Compare 8-27-09

Did Heavy 50 in the Clip on 5-11-10, so you can do this if you want.
50/35kg

Saturday 27, November 2010

Hope everyone enjoyed a couple if days of food and shopping, but it'd time to get back to business. Haha

Normal Saturday butt kicker of a WOD.

Metcon:
1 mile run
3x
15 thrusters (see below for weight choices)
15 wall balls 20/16
15 GHD situps
15 double unders
1 mile run

Men 60/50/40kg
Woman 40/30/20kg

Phew this was a long tedious workout, but felt great after.

Friday 26, November 2010

Ahhh the day after, how many of us went into a good old fashioned food coma? I know I had a tummy ache last night!!!

Regular hours today and through the weekend.

Strength:
Strict Press
5-5-5-3-2-5

Metcon:
"The Chief"
5x
3 minute rounds with a 1 minute rest between of

3 power cleans 60/40kg
6 push ups
9 squats
AMRAP in each 3 minute round.

Thursday 25, November 2010

YES its TURKEY DAY!!!!

OPEN GYM 9 TO 12

Two workout to choose from, 2008 or 2009 Thanksgiving WOD'S

2008:
50 Turkish get ups 20% body weight
1 mile run

Orl

2009
Turkey Twins
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes

Wednesday 24, November 2010

Day before Thanksgiving, throw some "sprints" in there.

Strength:

Deadlifts
5-5-5-3-2-5

Metcon:

Stolen from CrossFit UNR - with a small change.

Row 250m
42 box jumps (should be parallelets)
21 push press 52.5/30kg
Row 500m
30 box jumps
15 push press
Row 750m
18 box jumps
9 push press

Tuesday 23, November 2010

So you may of figured out it is my week for programing, yeah!!! So happy and excited!

Strength:

Clean and jerk
3-3-3-3-3

Metcon:

800m run
50 kettlebell swings AHAP
40 goblet squats AHAP
30 turkish get ups (15 each ARM) AHAP
20 kettlebell snatch (on each ARM) AHAP
10 kettlebell waiter carries (5 passes each ARM) AHAP
800m run

I LOVE KETTLEBELLS!!!