Rest Day
Five rounds for time of:
Run 400 meters
21 Sit-ups
21 Back/hip extensions
Post time to comments.
Here's an interesting reference on obstacle courses: http://www.military-pentathlon.org/Download/Obstacle_guide.pdf
Five rounds for time of:
20 Pull-ups
30 Push-ups
Post time to comments.
On the subject of fabrication, no one has offered as many good ideas as "Aptdwler" of Fight Training: http://www.geocities.com/fightraining/ Check out his apartment weightroom! http://www.geocities.com/fightraining/livingroom.htm
Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps
Post time to comments.
The trainasium has always been a staple of parachutists' training: http://members.aol.com/awat6/TRAINASIUM___GENERAL.JPG
Rest Day
For twenty minutes:
Run 400 meters
35-pound dumbbell thruster, 21 reps
Post rounds completed to comments. Calculate completed run and completed thrusters as half rounds.
For twenty minutes:
30-foot rope climb
25 push-ups
Post rounds completed to comments.
For twenty minutes:
10 Overhead squats
20 Sit-ups
Post load and rounds to comments. Multiply load by rounds for score; e.g. 15 rounds plus 10 squats and 5 sit-ups with 135 pounds yields 15.5 rounds X 135 = 2,092.5
Rest Day
"Diane"
For time:
21-15- and 9 reps of:
Deadlift 225
Handstand Push-ups
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
Post time to comments.
Compare to 030919.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments.
Compare to 030927.
Rest Day
For time:
75 Sit-ups
150 Squats
75 Sit-ups
Post time to comments.
"First, we always correct first technical kinematics error, which leads to and causes other errors. Next, we correct the dynamic errors, and finally we correct the aesthetic errors. Whenever we correct an error, we have to give the gymnast the following information: we have to identify the part of the body and tell the gymnast what to do to do it right (a good example of instruction is "�stretch your left knee," whereas saying "your left knee is bent" tells the gymnast only about his status without instructing him what to do.)"
Run 5K
Post time to comments.
"An exhausted nervous system cannot successfully contribute to the development of dynamic strength. It follows then that the optimal time for developing the dynamic strength is the first half of the training session right after the general warm-up.
The development of static strenth is another question. As with these exercises no moving is involved, the regulating function of the nervous system is not so important. That means that the static strength can be developed at any time of the training session, even when the nervous system is already tired."
21-15- and 9 reps of:
Bench press 135 lbs
Pull-ups
Post time to comments.
"Verbal instructions in the beginning have never showed any success."
Rest Day
For time:
Run 800 meters
Squat Clean 50 reps
Run 800 meters
Post load and time to completion to comments. Divide load in pounds by time in seconds for score, e.g., 115 pounds in 12:15 gives 115/735=.156 pounds per second.
Cool knot page http://djs461.home.comcast.net/knots/knots.htm
"The greatest pleasure in life is doing what people say you cannot do."
Five rounds for time of:
30 Wall-ball shots
15 Pull-ups
Post time to comments. Use 20-pound ball.
Home Gymnastics by Professor Hoffman, 1899, in it's entirety thanks to the Online Physical Culture Museum: http://www.sandowplus2.co.uk/Hoffmann/Home_Gymnastics/hg-intro.htm
"The wise for health on exercise depend"
- Dryden
Deadlift 3-2-2-1-1-1 reps
Rest Day
"Elizabeth"
21-15-and 9 reps of:
Clean 135 pounds
Ring Dips
Post time to comments
Overhead squat 3-2-2-1-1-1 reps
Post loads to comments.
Beautiful stuff: http://www.unitedathletic.com/ParallelBars.html
**"Helen" **
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
Post time to comments.
We're making "Bachar Ladders". http://www.dmmwales.com/dmm/pages/trtips3.htm
Rest Day
"Thruster" 3-2-2-1-1-1 reps
Check out these freaks http://pukeclub.tripod.com/index2.htm
"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4's?
"The Online Physical Culture Museum" http://www.sandowplus.co.uk/indexnew.htm
Power Clean 3-2-2-1-1-1 reps
U.S. Army Physical Training Manual 1914 http://www.sandowplus2.co.uk/USA-MPT1914/mpt-11.htm
Rest Day
Seven rounds for time of:
Rope climb, 30 feet
Ring dips, 15 reps
"Toes to bar," 15 reps
Walking lunge, 10 steps
Post time to comments.
The L-sit is a curiosity in that it is a static hold and yet is exemplary of functional abdominal use, i.e., stabilization of the trunk. Take your L-sit out to the 3-minute mark and the bulk of ab exercises will become comfortably easy. This is a great goal for the new year and ought to be tested in nearly every warm-up.
Back squat 5-5-3-3-3-1-1-1 reps
Post loads to comments.
CrossFit Manifesto:
Regimens built from functional exercises at high intensity and constantly varied structure -
Produce a superior cardiorespiratory adaptation
Are essential to fitness and health
Constitute the most effective rehabilitation from injury
Comprise the only truly safe protocols
Elicit an inordinate neuroendocrine response
Are singularly unique in developing core strength
Yeild unparalleled general physical preparedness or fitness