5 rounds
Run 800m
50 back extensions
50 sit ups
I have to confess that I have been really struggling coming up with my programming for about a year now. I had some reservations about programming for myself a year and a half ago when I began doing it but at the time it seemed to work for me. This will be my last programmed workout. I have takes a distinct interest in the Olympic lifts and to be honest, for the first time I have no Idea how to program for this type of workout. I will be following Greg Everett's Performance Menu because find it to be directly in line with my goals.
Don't worry though. There are some great sites that you can follow by people who are much better at programming than I am:
CrossfitFootball.com if your main goal is strength and power.
Performance menu if you want to get strong and explosive while primarily focusing on Olympic lifting.
Crossfitendurance.com to get fit while concentrating on endurance
crossfitnewengland.com probably the best crossfit specific programming on the web today
To be honest this is a big weight off my shoulders. Now I can dedicate my blogging time to health and fitness articles which was the purpose of my blog in the first place
Saturday, December 3, 2011
Thursday, December 1, 2011
Friday 02 December 2011
Clean complex
5 rounds of 3 power clean, 3 front squat, 3 push jerk. Increase the weight each round.
5 rounds
10 deadlifts, M225/F155
20 box jumps, M24/F16
30 push ups
Scale the weight at 85 or 65% as needed.
Cool down with Planche work
5 rounds of 3 power clean, 3 front squat, 3 push jerk. Increase the weight each round.
5 rounds
10 deadlifts, M225/F155
20 box jumps, M24/F16
30 push ups
Scale the weight at 85 or 65% as needed.
Cool down with Planche work
Wednesday, November 30, 2011
Monday, November 28, 2011
Tuesday 29 November 2011
Power Clean
3/3/3/3/3
21, 15, 9 reps of
body weight power clean
body weight floor press
scale by doing 85, 65, or 34% of your body weight or scale as needed
3/3/3/3/3
21, 15, 9 reps of
body weight power clean
body weight floor press
scale by doing 85, 65, or 34% of your body weight or scale as needed
Sunday, November 27, 2011
Where are Saturday's workouts?
If you noticed I haven't been posting Saturday workouts, then you also noticed a drastic increase in the heavy workload of my workouts during the week. I have been including an extra day off because of the increase in the regular workouts. Going back to normal tomorrow, so make sure you check in on this coming saturday as there will be a WOD again
Monday 28 November 2011
Squat
3/3/3/3/3
Complete as quick as possible
20 Muscle ups
75 squats
15 muscle ups
50 squats
10 muscle ups
25 squats
If you don't yet have muscle ups:
Intermediate do pull ups and dips, 2 for each muscle up, Beginner do pull ups and push ups.
Cool down
Front lever progression
Monday 28 November 2011
Squat
3/3/3/3/3
Complete as quick as possible
20 Muscle ups
75 squats
15 muscle ups
50 squats
10 muscle ups
25 squats
If you don't yet have muscle ups:
Intermediate do pull ups and dips, 2 for each muscle up, Beginner do pull ups and push ups.
Cool down
Front lever progression
Thursday, November 24, 2011
Friday 25 November 2011
Press 5/5/5/5/5
5 rounds for time
5 Power Clean
10 front squats
5 push jerk
10 toes to bar
Advanced, M155/F95
Intermediate, 125/F65
Beginner, M95/F45
5 rounds for time
5 Power Clean
10 front squats
5 push jerk
10 toes to bar
Advanced, M155/F95
Intermediate, 125/F65
Beginner, M95/F45
Wednesday, November 23, 2011
Thursday 24 November 2011
Deadlift 5/5/5
Power Snatch 5/5/5
3 rounds for time
30 double unders
20 chest to bar pull ups
10 burpees
Power Snatch 5/5/5
3 rounds for time
30 double unders
20 chest to bar pull ups
10 burpees
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