Weblog » Archives » March 2009
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WOD for Wednesday, 01 April 09
For Time100 burpee/pullupsThis is supposed to be done with a bar high enough so that when you jump after the burpee, you catch it and go right into you pullup. If you don't have one, make sure that you go right into the… -
WOD for Tuesday, 31 March 09
Three mile run for time.Post time to comment and compare with WOD for Wednesday, 11 March 09. -
Workout of the Day for Monday 30 March 09
It's Tabata day again. 1) Burpees2) Squat jumps3) pullups4) pushups5) situps Post worst sets to comments. -
WOD for Saturday, 28 March 09
For time25 pullups50 squats50 pushups50 situps50 burpees50 lunges (25 each leg)25 pullups This might take a while. Post time to comments. -
WOD for Friday, 27 March 09
Five QuartersLast time we did this, I put up the milder version with longer rests. This is the correct version of this workout.Five 400 meter sprints, separated by one minute rests.Post individual times for each sprint t… -
WOD for Thursday, 26 March 09
Yesterday was supposed to be a workout and today was supposed to be a rest, but I forgot yesterday afternoon. Joel made up his own WOD of 21-15-9 reps of: Jumping Pullups, Pushups, Squats, Crunches; all with a 25 lb weig… -
WOD for Tuesday, 24 March 09
AMRAP 20 minutes50 meter sprint5 Hand Stand Pushups5 pullups -
WOD for Monday, 23 March 09
Go to the Tabata link, click Tabata this.Squat JumpsPushupsPullupsSitupsJumping Lunges Post worst number of reps to comments. -
WOD for Saturday, 20 March 09
Distance IntervalsWith a continuously running clock run 800 meters (half mile) at a moderate pace. Rest for one minute. Then run two 400 meter runs, at a rapid pace, with a 45 second rest after each one. After the second… -
WOD for Friday, 20 March 09
AMRAPAs many rounds as possible in twenty minutes of 100 meter run10 burpees. Post number of rounds to comments. Compare with WOD for Tuesday, 17 Feb 09. -
Thursday
10 pullups, 50 pushups, and 50 situps as quickly as you can, just to get your heart going. -
WOD for Wednesday 18 March 09
I got a little busy yesterday and forgot to post the WOD 21-15-9 ofStrict pullupsHandstand pushupsSquats with thirty pound back pack.Pushups with thirty pound back pack. -
WOD for Tuesday, 17 March 2009
Happy Saint Patrick's Day100 pushups, 100 situps, 1 mile run. Too easy. Post time to comments. -
Workout of the Day for Monday, 16 March 2009
Go to the Tabata link, and on the top of the left hand side click "Tabata this". Hit start. The rounds are as follows1) burpees2) kipping pullups, no jumping.3) jumping lunges. Do these on a carpet or pad so if you accid… -
WOD for Saturday, 14 March 2009
For time Sprint, pushup, situp100 m, 10 pushups, 10 situps200, 20, 20300, 30, 30400, 40, 40500, 50, 50400, 40, 40300, 30, 30200, 20, 20100, 10, 10 I'll be competing in a combatives tournament tomorrow, so I hope you guys… -
WOD for Friday, 13 March 09
100 burpee pullupsDo the burpee under your pullup bar. After you jump, catch the bar and do a pullup. One burpee one pullup equals one burpee pullup. Post time to comments -
Thursday, 12 March 2009
Just to keep loose, on Thursdays from now on, do one set of ten pullups, one set of fifty pushups, and one set of fifty situps as fast as you can. It will wake you up and get your heart rate up for the day, and more impo… -
WOD for Wednesday, 11 March 09
Three mile run for time. A three mile race, which is essentially what this is, is as much a mental challenge as it is physical. You have to maintain the fastest pace you can for the duration of the distance, without wear… -
WOD for Tuesday, 10 March 09
Welcome to Tabata It is time to become familiar with a concept that will be a close companion of yours on your crossfit journey, namely, the Tabata set. The Tabata Protocol was created by Dr. Izumi Tabata at the National… -
Workout of the Day for Monday, 09 March 09
Runner For this one you will need the following equipment:A stair caseA back pack20 pounds of something Put the 20 pounds of something in the back pack, and put the back pack on. Make sure it is strapped on tight and p… -
WOD for Saturday, 07 March 09
Without pausing between events:1 minute max pullups (regrip and kipping are allowed)2 minutes of max pushups3 minutes of max situpsone mile run. Post number of pullups, number of pushups and number of situps to comments.… -
WOD for Friday, 06 Mar 09
Run and Burp 400 meter sprint40 burpees300 meter sprint30 burpees200 meter sprint20 burpees100 meter sprint10 burpees. Post time to comments. -
Thursday
Is a rest day.I was going to write a post on some theory aspect of working out, but I don't have time before Bible study. I'm sure you're all bummed about it. Some other time. -
WOD for Wednesday, 04 March 09
Angie 100 pullups100 pushups100 situps100 squats This is a benchmark WOD, meaning it comes from the main Crossfit site and is used as a sort of assessment. Again, I don't know why it's named after a girl, but most of th… -
Beat your Score, WOD for Tuesday, 03 March 09
Re-do this WOD from three weeks ago, and compare your score. Jumping pullups are no longer allowed, only kipping or strict. Basic Test20 minute AMRAPAs many rounds as possible in twenty minutes of:15 squats10 pushups5 pu… -
Workout of the Day for Monday 02 Mar 09
Mastering the Kip, Ladder Kipping pullups only.1 pullup the first minute2 pullups the second minute3 pullups the third minute.And so on until fail. Subtract one third of the final score and continue to repeat sets at tha…
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For time 100 pushups 200 situps 300 squats 4... -
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