Showing posts with label run. Show all posts
Showing posts with label run. Show all posts
July 27, 2012
July 24, 2012
July 23, 2012
WOD Monday 7/23/12
AM
A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
- 5 x 2 - HEAVY sets
B) 7 rounds of:
200m run
5 Hang Squat Snatch (155#/ 105#)
1:1 Work : Rest Ratio
C) 5 X 10 Box Jumps
- Rest about 30 seconds between sets. Work on speed.
PM
Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
- rest 60 seconds between efforts
WOD A DEMO w Ron Yellin
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger
Post Scores to Comments
A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
- 5 x 2 - HEAVY sets
B) 7 rounds of:
200m run
5 Hang Squat Snatch (155#/ 105#)
1:1 Work : Rest Ratio
C) 5 X 10 Box Jumps
- Rest about 30 seconds between sets. Work on speed.
PM
Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
- rest 60 seconds between efforts
WOD A DEMO w Ron Yellin
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger
Post Scores to Comments
July 20, 2012
WOD Thursday 7/19/12
AM
A) Push Press - Heavy 5
B) 3 rounds of:
8 Split Snatches (115#/ 75#), alternate legs
7 Bar Muscle Ups
400m run
C) 4 rounds of:
Max Effort Strict Handstand Push ups
45 seconds Rest
*If you can do at least 15 strict HSPU, wear a vest
PM
3 Position Pause + High Hang Snatch - 10 x 1
Post Scores to Comments
A) Push Press - Heavy 5
B) 3 rounds of:
8 Split Snatches (115#/ 75#), alternate legs
7 Bar Muscle Ups
400m run
C) 4 rounds of:
Max Effort Strict Handstand Push ups
45 seconds Rest
*If you can do at least 15 strict HSPU, wear a vest
PM
3 Position Pause + High Hang Snatch - 10 x 1
Post Scores to Comments
July 16, 2012
WOD Monday 7/16/12
A) Front Squat - Heavy 5
B) 800m Run, then:
3 rounds of:
25 Pull ups
25 Box Jumps
25 Burpees, then:
1000m Row
Post Scores to Comments
July 8, 2012
WOD Sunday 7/8/12
A) MAX Deadlift
B) 3 rounds of:
400m Run
20 Handstand Pushups
10 Deadlifts (315#/ 205#)
Post Scores to Comments
B) 3 rounds of:
400m Run
20 Handstand Pushups
10 Deadlifts (315#/ 205#)
Post Scores to Comments
June 28, 2012
WOD Thursday 6/28/12
A) Weighted Pull up - Heavy Single
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
June 12, 2012
WOD Tuesday 6/12/12
AM
400m Run
50 KB Swing (70#/ 53#)
400m Run
25 Burpees
400m Run
25 Squat Cleans (135#/ 95#)
400m Run
50 Chest to Bar Pull ups
*WOD courtesy of Spencer Hendel's Blog
PM
A) Bench Press - Heavy Triple
B) Weighted Pull up - Heavy Triple
C) Every Minute On The Minute for 15 minutes:
3 Bench Press (225#/ 135#)
3 Weighted Pull up (50#/ 35#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
400m Run
50 KB Swing (70#/ 53#)
400m Run
25 Burpees
400m Run
25 Squat Cleans (135#/ 95#)
400m Run
50 Chest to Bar Pull ups
*WOD courtesy of Spencer Hendel's Blog
PM
A) Bench Press - Heavy Triple
B) Weighted Pull up - Heavy Triple
C) Every Minute On The Minute for 15 minutes:
3 Bench Press (225#/ 135#)
3 Weighted Pull up (50#/ 35#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
June 5, 2012
WOD Tuesday 6/5/12
A) MAX Deadlift
B) Max Rep Deadlift (405#/ 265#)
C) AMRAP 20 minutes of:
400m Run
10 Muscle Ups
50 Double Unders
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A Demo with David Charbonneau (547.5# - One of the 2.5# fell off)
WOD B Demo with David Charbonneau
Post Scores to Comments
B) Max Rep Deadlift (405#/ 265#)
C) AMRAP 20 minutes of:
400m Run
10 Muscle Ups
50 Double Unders
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A Demo with David Charbonneau (547.5# - One of the 2.5# fell off)
WOD B Demo with David Charbonneau
Post Scores to Comments
May 30, 2012
WOD Wednesday 5/30/12
A) Back Squat - Heavy 5
B) 5 rounds of:
400m run
5 Back Squat (315#/ 205#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
B) 5 rounds of:
400m run
5 Back Squat (315#/ 205#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
May 14, 2012
WOD Monday 5/14/12
A) Hang Clean - Heavy Single
B) 30 Hang Cleans (225#/ 135#)
C) 3 rounds of:
10 DB Snatches (100#/ 70#)
100 meter run (50m down, 50m back)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and David Charbonneau
WOD C DEMO w Christina Glogger (First round)
Post Scores to Comments
B) 30 Hang Cleans (225#/ 135#)
C) 3 rounds of:
10 DB Snatches (100#/ 70#)
100 meter run (50m down, 50m back)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and David Charbonneau
WOD C DEMO w Christina Glogger (First round)
Post Scores to Comments
April 18, 2012
WOD Thursday 4/19/12
Strength:
Snatch: 3 rep max - Touch and Go (The only place the bar can rest is overhead)
Conditioning:
3 rounds of:
400m run
20 Wallballs
15 Chest to Bar Pull ups
10 Box Jump (30"/ 24")
5 Rope Climb
Intermediate:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Rope Climb
Beginner:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Modified Rope Climb
Post Weight and Times to Comments
Snatch: 3 rep max - Touch and Go (The only place the bar can rest is overhead)
Conditioning:
3 rounds of:
400m run
20 Wallballs
15 Chest to Bar Pull ups
10 Box Jump (30"/ 24")
5 Rope Climb
Intermediate:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Rope Climb
Beginner:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Modified Rope Climb
Post Weight and Times to Comments
April 10, 2012
WOD Wednesday 4/11/12
Strength:
MAX Snatch
Conditioning:
Run 800m then:
21-15-9 of:
Overhead Squat (135#/ 95#)
Handstand Push up, then:
1000m Row
Intermediate:
Run 800m then:
21-15-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
1000m Row
Beginner:
Run 400m then:
15-12-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
500m Row
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Pyrros Dimas World Record Snatch from 1998 Olympics - Skip to 4:00 minutes in for his World Record Lift.
Post Weights and Times to Comments
MAX Snatch
Conditioning:
Run 800m then:
21-15-9 of:
Overhead Squat (135#/ 95#)
Handstand Push up, then:
1000m Row
Intermediate:
Run 800m then:
21-15-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
1000m Row
Beginner:
Run 400m then:
15-12-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
500m Row
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Pyrros Dimas World Record Snatch from 1998 Olympics - Skip to 4:00 minutes in for his World Record Lift.
Post Weights and Times to Comments
April 9, 2012
WOD Tuesday 4/10/12
Strength:
OFF
Conditioning:
6 rounds of:
10 Deadlifts (225#/ 155#)
10 Squat Cleans (135#/ 95#)
400m run
Intermediate:
6 rounds of:
10 Deadlifts (185#/ 125#)
10 Squat Cleans (95#/ 65#)
400m run
Beginner:
4 rounds of:
10 Deadlifts (135#/ 95#)
10 Squat Cleans (65#/ 45#)
400m run
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD Demo w Joey Marble - Sorry about the terrible video quality
Post Times to Comments
OFF
Conditioning:
6 rounds of:
10 Deadlifts (225#/ 155#)
10 Squat Cleans (135#/ 95#)
400m run
Intermediate:
6 rounds of:
10 Deadlifts (185#/ 125#)
10 Squat Cleans (95#/ 65#)
400m run
Beginner:
4 rounds of:
10 Deadlifts (135#/ 95#)
10 Squat Cleans (65#/ 45#)
400m run
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD Demo w Joey Marble - Sorry about the terrible video quality
Post Times to Comments
April 3, 2012
WOD Wednesday 4/4/12
Strength:
Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Conditioning:
3 rounds of:
400m run
8 Clean and Jerk (225#/ 155#)
12 Ring Handstand Push ups
Intermediate:
3 rounds of:
400m run
8 Clean and Jerk (185#/ 135#)
12 Handstand Push ups
Beginner:
3 rounds of:
400m run
8 Clean and Jerk (135#/ 95#)
12 Push ups
Novice:
3 rounds of:
400m run
8 Clean and Jerk (95#/ 65#)
12 Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Handstand Push up Tips
Just for fun -- Some big men moving big weight in the 2004 Olympics in the Clean and Jerk Event
Post Weights and Times to Comments
Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Conditioning:
3 rounds of:
400m run
8 Clean and Jerk (225#/ 155#)
12 Ring Handstand Push ups
Intermediate:
3 rounds of:
400m run
8 Clean and Jerk (185#/ 135#)
12 Handstand Push ups
Beginner:
3 rounds of:
400m run
8 Clean and Jerk (135#/ 95#)
12 Push ups
Novice:
3 rounds of:
400m run
8 Clean and Jerk (95#/ 65#)
12 Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Handstand Push up Tips
Just for fun -- Some big men moving big weight in the 2004 Olympics in the Clean and Jerk Event
Post Weights and Times to Comments
March 23, 2012
Daily Dose of Awesomeness
Here is Team Certified Awesome Athletics preparing for the 2012 Crossfit Games season. If you look closely you will see us sporting Reeboks new athletic formal wear.
(as always click the image to enlarge)
March 12, 2012
WOD Tuesday 3/13/12
Strength:
OFF
Conditioning:
5 rounds of:
800m run
40 Double Unders
20 Box Jumps
10 KB Swings (70#/ 53#)
Intermediate:
5 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (53#/ 35#)
Beginner:
3 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (35#/ 26#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Times to Comments
OFF
Conditioning:
5 rounds of:
800m run
40 Double Unders
20 Box Jumps
10 KB Swings (70#/ 53#)
Intermediate:
5 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (53#/ 35#)
Beginner:
3 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (35#/ 26#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Times to Comments
March 1, 2012
WOD Friday 3/2/12
Strength:
OFF
Conditioning:
Run 5k
*I know this seems boring, but it is important for us to all get out and run. Enjoy!
Interesting Video on Running Technique
Post Times to Comments
OFF
Conditioning:
Run 5k
*I know this seems boring, but it is important for us to all get out and run. Enjoy!
Interesting Video on Running Technique
Post Times to Comments
February 23, 2012
WOD Friday 2/24/12
Strength:
OFF
Conditioning:
5 rounds of:
10 Wallball
10 KB Swings (53#/ 35#)
10 GHD Sit ups
10 High Pulls (70# Sandbag/ 50# Sandbag)
50 meter Sandbag Run
Intermediate:
5 rounds of:
10 Wallball
10 KB Swings (35#/ 26#)
10 Sit ups
10 High Pulls (50# Sandbag/ 35# Sandbag)
50 meter Sandbag Run
*If you do not have access to a sandbag, use a KettleBell
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joey Marble
Post Time to Comments
OFF
Conditioning:
5 rounds of:
10 Wallball
10 KB Swings (53#/ 35#)
10 GHD Sit ups
10 High Pulls (70# Sandbag/ 50# Sandbag)
50 meter Sandbag Run
Intermediate:
5 rounds of:
10 Wallball
10 KB Swings (35#/ 26#)
10 Sit ups
10 High Pulls (50# Sandbag/ 35# Sandbag)
50 meter Sandbag Run
*If you do not have access to a sandbag, use a KettleBell
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Joey Marble
Post Time to Comments
February 15, 2012
WOD Thursday 2/16/12
Strength:
OFF
Conditioning:
5 rounds of:
Run 800 meters
9 Muscle ups
Intermediate:
5 rounds of:
Run 800 meters
20 Pull ups
20 Dips
Beginner:
3 rounds of:
Run 800 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
Novice:
3 rounds of:
Run 400 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Times to Comments
OFF
Conditioning:
5 rounds of:
Run 800 meters
9 Muscle ups
Intermediate:
5 rounds of:
Run 800 meters
20 Pull ups
20 Dips
Beginner:
3 rounds of:
Run 800 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
Novice:
3 rounds of:
Run 400 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Times to Comments
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