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April 2011

April 30, 2011

110430.Saturday.Day 6

Day 6
Warm-up
800m run
5:00 foam roll
 
 
 
WOD
10 rounds for time of:
5 squat cleans - 135# (85#)
10 hand release push-ups
 
 
 
 
 001 002 003


 
 
or
 
 
 
WOD
As many reps as possible in 7:00 of:
3 thrusters - 100# (65#)
3 chest to bar pull-ups
6 thrusters
6 ctb pull-ups
9 thrusters
9 ctb pull-ups
12 thrusters
12 ctb pull-ups
15 thrusters
15 ctb pull-ups
18...
18...
21...
21...
 
cash-out for non competitors = max reps burpees in 3:00
 
 
 
 
 
 

Posted by on April 30, 2011 at 01:06 AM | | Comments (9)

April 29, 2011

110429.Friday.Day 5 (A.M. Training Only)

Day 5
Warm-up
1000m row
5:00 foam roll
 
 
 
WOD
10 rounds for time of:
5 squat cleans - 135# (85#)
10 hand release push-ups
 
 
 
 

Posted by on April 29, 2011 at 02:03 AM | | Comments (13)

April 28, 2011

110428.Thursday.Day 4

Day 4
Warm-up
virtual "Fran" (pvc, pvc virtual pull-ups)
5:00 foam roll
 
"Fran"
21-15-9
thrusters - 95# (65#)
pull-ups
 
or
 
CFG Open WOD 11.6
As many reps as possible in 7:00 of:
3 thrusters - 100# (65#)
3 chest to bar pull-ups
6 thrusters
6 ctb pull-ups
9 thrusters
9 ctb pull-ups
12 thrusters
12 ctb pull-ups
15 thrusters
15 ctb pull-ups
18...
18...
21...
21...
 
 
 
 
 001 002 009 006 010


 

 
 
 
 

Posted by on April 28, 2011 at 01:01 AM | | Comments (11)

April 27, 2011

110427.Wednesday.Day 3

Day 3
Warm-up
500m row
400m run
5:00 foam roll
 
 
 
WOD
4 round for time of:
200m run
25 burpees
 
 
 
 
002 003 004


 
 
 
 
 

Posted by on April 27, 2011 at 12:59 AM | | Comments (7)

April 26, 2011

110426.Tuesday.Day 2

Day 2
Warm-up
inchworm down and back
5:00 foam roll
 
 
 
WOD
5 rounds for time of:
15 wall ball
30 abmat sit-ups
15 deadlifts - 185# (125#)
 
 
 
 
 006 003 007


 
 
 

Posted by on April 26, 2011 at 12:56 AM | | Comments (5)

April 25, 2011

110425.Monday.Day 1

Day 1
Warm-up
3 rounds of: 1:00 jump rope (doubles or singles), 1:00 mobility wod sit
5:00 foam roll
 
 
 
WOD
3 rounds for time of:
400m run
21 power snatch - 75# (45#)
18 ring dips
12 kettlebell swings - 32kg (24kg)
 
 
 
010 011 P3290008
P3290007 P3290005 P3290010


CFE WOD:

Weekly CFE WODs (rowing or running) will be posted on Mondays, with results from the prior week being posted on Sundays.

Complete the CFE WOD as a substitute (on a day when the rowers are not being used), or in addition to your daily training.

 

Cover as much distance as possible:

Bike: 24min

Run: 20min

C2: 12min

 

crossfit.com

crossfitlisbeth.com

 

Posted by on April 25, 2011 at 02:47 AM | | Comments (8)

April 24, 2011

110424.Sunday.Happy Easter!

 Happy Easter!

(Hopefully you aren't scared of the Easter Bunny!)

 

001 002

 

 

Rest Day Topic: The Psychology of Sport (the sport of CrossFit)...

Bell_curve_2 
 

Posted by on April 24, 2011 at 05:30 AM | | Comments (13)

April 23, 2011

110423.Saturday.Day 6

Day 6 Warm-up
1000m row
5:00 foam roll

 

WOD
For time:
45-30-15
front squats - 95#/65#
double unders (100, 75, 50 singles)

 

(CFG 11.5)

 

 

 003

 

 

The 6-week nutrition challenge is over!

How has it made a positive difference in your lifestyle? What have you achieved?

 

 

crossfit.com

crossfitlisbeth.com

 

Posted by on April 23, 2011 at 12:06 AM | | Comments (20)

April 22, 2011

110422.Friday.Day 5 (A.M. Training Only)

Day 5
Warm-up
800m run
5:00 foam roll

 

WOD
For time:
1000m row
30 burpee box jumps - 24"/20"
800m run

 

crossfit.com

crossfitlisbeth.com

Posted by on April 22, 2011 at 12:04 AM | | Comments (10)

April 21, 2011

110421.Thursday.Day 4

Day 4 Warm-up
5 rounds, 4 walking lunges, 4 burpees
5:00 foam roll

 

WOD
3 rounds for time of:
30 ohs - 75#/45#
30 wall balls 

 

or

 

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

 

 

004 

 

 

crossfit.com

crossfitlisbeth.com

 

Posted by on April 21, 2011 at 12:01 AM | | Comments (12)

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