Warm up: Choice
Strength: rest
WOD: TABATA
-Pull ups
-Push ups
-Sit ups
-Squats
Post total reps.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, March 31, 2011
Tuesday, March 29, 2011
Wednesday, 3/30/2011
Warm up: Dynamic 10 minutes minimum
Strength: Rest
WOD: TABATA Intervals Run 2 miles or Row 3k
-20 seconds on 10 seconds off
-only cover distance for 20 seconds
-10 second rest is stationary
Post total time for WOD.
Strength: Rest
WOD: TABATA Intervals Run 2 miles or Row 3k
-20 seconds on 10 seconds off
-only cover distance for 20 seconds
-10 second rest is stationary
Post total time for WOD.
Monday, March 28, 2011
Tuesday, 3/29/2011
Warm Up: Dynamic
Strength: 90% of 1 rep max Dead Lift
-2 Reps Every 90 Seconds for 10 Rounds
WOD: "The Flight Simulator" FOR TIME
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
UNBROKEN Double Unders
Rx for this workout, is each set of double unders unbroken. Post which sets you are able to get unbroken.
There is NO substitution for double unders. If you have to do them one at a time then fight through it. This is the only way you will get better at double unders.
Post Dead lift weight, time and rounds unbroken!
Strength: 90% of 1 rep max Dead Lift
-2 Reps Every 90 Seconds for 10 Rounds
WOD: "The Flight Simulator" FOR TIME
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
UNBROKEN Double Unders
Rx for this workout, is each set of double unders unbroken. Post which sets you are able to get unbroken.
There is NO substitution for double unders. If you have to do them one at a time then fight through it. This is the only way you will get better at double unders.
Post Dead lift weight, time and rounds unbroken!
Sunday, March 27, 2011
Saturday, March 26, 2011
Saturday, 3/26/2011
Warm up: Choice
Strength: Rest
WOD: "LYNN" 5 rounds not for time
-Max Reps Body Weight Bench
-Max Reps Pull Ups
Rest as needed between efforts.
Post reps for each round!
Strength: Rest
WOD: "LYNN" 5 rounds not for time
-Max Reps Body Weight Bench
-Max Reps Pull Ups
Rest as needed between efforts.
Post reps for each round!
Thursday, March 24, 2011
Friday, 3/25/2011
Warm up: Choice
Strength: Squat 3 sets 10 reps Tempo 3 count down 0 hold 2 count up
WOD: For time:
-15 Pull ups
-Row 250m
-10 Burpees
-Row 250m
-15 Pull ups
-Row 250m
-10 Burpees
-Row 250m
Post Squat weight and time.
Strength: Squat 3 sets 10 reps Tempo 3 count down 0 hold 2 count up
WOD: For time:
-15 Pull ups
-Row 250m
-10 Burpees
-Row 250m
-15 Pull ups
-Row 250m
-10 Burpees
-Row 250m
Post Squat weight and time.
Wednesday, March 23, 2011
Thursday, 3/24/2011
Warm up: Run, Bike, or Row for 10 minutes
Strength: 75% Body Wt Power Clean
10-9-8-7-6-5-4-3-2-1
not for time, but keep a good pace
should give you a good idea on where you stand for "Linda"
WOD: AMRAP 15 minutes
-12 Double Unders
-9 Push Ups
-6 Pull Ups
Post notes on power clean and # of rounds completed!
Strength: 75% Body Wt Power Clean
10-9-8-7-6-5-4-3-2-1
not for time, but keep a good pace
should give you a good idea on where you stand for "Linda"
WOD: AMRAP 15 minutes
-12 Double Unders
-9 Push Ups
-6 Pull Ups
Post notes on power clean and # of rounds completed!
Friday, March 18, 2011
Tuesday, 3/22/2011
Warm up: Run 1.5 miles
Strength: 1.5x Body weight Dead Lift 10-9-8-7-6-5-4-3-2-1
-This is not a sprint for time, but keep rest to a minimum.
-This should give you an idea of where you need to be for "Linda"
-Try to get the reps for each round unbroken!
WOD: FOR TIME:
-Row 1000m
Then
-20-15-10-5
-Wall Balls
-Kettle Swings 70#/55#
-GHD Sit Ups
-Row 1000m
Post info for dead lift and Time.
Strength: 1.5x Body weight Dead Lift 10-9-8-7-6-5-4-3-2-1
-This is not a sprint for time, but keep rest to a minimum.
-This should give you an idea of where you need to be for "Linda"
-Try to get the reps for each round unbroken!
WOD: FOR TIME:
-Row 1000m
Then
-20-15-10-5
-Wall Balls
-Kettle Swings 70#/55#
-GHD Sit Ups
-Row 1000m
Post info for dead lift and Time.
Monday, 3/21/2011
Warm Up: Row 2k
Strength: Body weight Bench 10-9-8-7-6-5-4-3-2-1
-This is not a sprint for time, but keep rest to a minimum.
-This should give you an idea of where you need to be for "Linda"
-Try to get the reps for each round unbroken!
WOD: "Cindy's backwoods cousin"
AMRAP 20 minutes
-5 Burpees
-10 Double Unders
-15 Back Extensions
Post info for Bench, and # of rounds completed.
Strength: Body weight Bench 10-9-8-7-6-5-4-3-2-1
-This is not a sprint for time, but keep rest to a minimum.
-This should give you an idea of where you need to be for "Linda"
-Try to get the reps for each round unbroken!
WOD: "Cindy's backwoods cousin"
AMRAP 20 minutes
-5 Burpees
-10 Double Unders
-15 Back Extensions
Post info for Bench, and # of rounds completed.
Thursday, March 17, 2011
Stretching
Everyone should check out the article that I posted to the Facebook page. It is a good article detailing the importance of not only dynamic stretching, but also static stretching. We have all been slacking a little too much on the stretching. If you are at a plateau or wanting to increase your gains, this is a critical part to pushing through! It is also absolutely necessary in injury prevention. A lot of the minor aches and pains that we have been experiencing of late can be alleviated by more frequent and proper stretching. Make this an integral part of your programs.
Saturday, 3/18/2011
Warm up: Choice
Strength: Rest
WOD: For 30 minutes
-5 Supine Ring Pull Ups
-7 Knees to Elbows
-7 True Box Push Ups
-10 Double Unders
- Jump Rope Singles for Remainder of Song.
Strength: Rest
WOD: For 30 minutes
-5 Supine Ring Pull Ups
-7 Knees to Elbows
-7 True Box Push Ups
-10 Double Unders
- Jump Rope Singles for Remainder of Song.
Friday, 3/18/2011
Warm up: 10 Minutes Practice Double Unders
Strength: Front Squat 4 sets 10 reps (Focus on form and full depth!)
WOD: 5 rounds for time of:
-30 GHD Sit Ups
-25 Back Extensions
Post weight for Front Squat and Time.
Strength: Front Squat 4 sets 10 reps (Focus on form and full depth!)
WOD: 5 rounds for time of:
-30 GHD Sit Ups
-25 Back Extensions
Post weight for Front Squat and Time.
Thursday, 3/17/2011
Warm up: Run 1 to 1.5 miles
Strength: Bench 3 sets 10 reps. TEMPO: 3 count down, hold 1 count, 2 count up.
WOD: 21-15-9
-135#/95# Hang squat clean
-Row for calories
Post Bench weight, and time.
Strength: Bench 3 sets 10 reps. TEMPO: 3 count down, hold 1 count, 2 count up.
WOD: 21-15-9
-135#/95# Hang squat clean
-Row for calories
Post Bench weight, and time.
Taken from Parisi Speed School
Research in neuroscience tells us that each time an athlete performs a movement incorrectly that neurological pathway is reinforced. The athlete then has to do twice as much work to relearn the movement correctly. At the beginning of the season, take the time to insist on correct movements: quality not quantity.
Tuesday, March 15, 2011
Monday, March 14, 2011
Tuesday, 3/15/2011
Warm up: Row 2k
Strength: Press 4 sets 10 reps
WOD: For Time
-50 Box Jumps 24"/18"
-50 Ab Mat sit ups
-50 Kettle swings 70#/55#
-50 Broad Jumps 6'
-50 Back Extensions
-50 Ball Slams
Post press weight and time.
Strength: Press 4 sets 10 reps
WOD: For Time
-50 Box Jumps 24"/18"
-50 Ab Mat sit ups
-50 Kettle swings 70#/55#
-50 Broad Jumps 6'
-50 Back Extensions
-50 Ball Slams
Post press weight and time.
Sunday, March 13, 2011
Monday, 3/14/2011
Warm up: Run 10 minutes
Strength: Squat 3 sets 12 reps Tempo 3 count down, explode up
WOD: On the minute for 20 minutes complete
-2 Dead Lifts 225#/155#
-4 Pull ups
-6 Ring Dips
-8 Ab Mat sit ups
Post weight for squats and notes for wod!
Strength: Squat 3 sets 12 reps Tempo 3 count down, explode up
WOD: On the minute for 20 minutes complete
-2 Dead Lifts 225#/155#
-4 Pull ups
-6 Ring Dips
-8 Ab Mat sit ups
Post weight for squats and notes for wod!
Saturday, March 12, 2011
Friday, March 11, 2011
Saturday, 3/12/2011
Warm up: Choice
Strength: Rest
WOD: AMRAP 60 minutes:
-20 Double Unders
-5 Strict Chin ups
-50 Jump Rope Singles
-10 Box Push Ups
-25 Calorie Row
-10 GHD Sit ups
Post # of Rounds completed.
Strength: Rest
WOD: AMRAP 60 minutes:
-20 Double Unders
-5 Strict Chin ups
-50 Jump Rope Singles
-10 Box Push Ups
-25 Calorie Row
-10 GHD Sit ups
Post # of Rounds completed.
Thursday, March 10, 2011
Friday, 3/11/2011
Warm up: Run 1600m
Strength: TABATA BENCH, 8 ROUNDS REST 4 MINUTES 8 ROUNDS
WOD: Find Max Height Box Jump
Then
3 rounds of:
-Max rep Ring Dips
-Max rep Box Push Ups
Rest 2 minutes between rounds!
Post Bench weight, box jump height and total reps completed on dips and push ups.
Strength: TABATA BENCH, 8 ROUNDS REST 4 MINUTES 8 ROUNDS
WOD: Find Max Height Box Jump
Then
3 rounds of:
-Max rep Ring Dips
-Max rep Box Push Ups
Rest 2 minutes between rounds!
Post Bench weight, box jump height and total reps completed on dips and push ups.
Wednesday, March 9, 2011
Thursday, 3/10/2011
Warm up: Row 2k
Strength: TABATA Squats
Complete 3 cycles of:
-4 rounds of 20 seconds work 10 seconds rest, followed by 2 minutes rest.
WOD:
Death By Ball Slams starting at 10, get to 20. For every round under 20 perform a 10 burpee penalty.
Rest 5 minutes
Death By Kettle swings 70#/55# starting at 10, get to 20. For every round under 20 perform a 10 burpee penalty.
So first minute complete 10 ball slams, then 11 the second minute and so on until you complete 20 in the final minute.
Post weight for squats, and # of burpees for wod!
Strength: TABATA Squats
Complete 3 cycles of:
-4 rounds of 20 seconds work 10 seconds rest, followed by 2 minutes rest.
WOD:
Death By Ball Slams starting at 10, get to 20. For every round under 20 perform a 10 burpee penalty.
Rest 5 minutes
Death By Kettle swings 70#/55# starting at 10, get to 20. For every round under 20 perform a 10 burpee penalty.
So first minute complete 10 ball slams, then 11 the second minute and so on until you complete 20 in the final minute.
Post weight for squats, and # of burpees for wod!
Tuesday, March 8, 2011
Monday, March 7, 2011
Chocolate Rain after being pepper sprayed
Kind of a dark video, Ruben just got pepper sprayed and is really hating life right now.
Tuesday, 3/08/2011
Warm up: Dynamic
Strength: Bench 3 sets 20 reps
WOD: Ladder up, Ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-Pull ups
-Ball Slams
-Push ups
Compare to 12/07/2010
Post bench weight and time.
Strength: Bench 3 sets 20 reps
WOD: Ladder up, Ladder down
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-Pull ups
-Ball Slams
-Push ups
Compare to 12/07/2010
Post bench weight and time.
Sunday, March 6, 2011
Monday, 3/07/2011
Warm up: Run 1600m
Strength: Dead lift 3 sets 12 reps Tempo 3 count down, explode up.
WOD: FOR TIME Complete the following!
21-15-9
- Thrusters 95#/65#
- GHD Sit ups
200 Double Unders
21-15-9
-Wall Balls 20#/15#
-Knees to Elbows
Post Dead Lift weight, and time!
Strength: Dead lift 3 sets 12 reps Tempo 3 count down, explode up.
WOD: FOR TIME Complete the following!
21-15-9
- Thrusters 95#/65#
- GHD Sit ups
200 Double Unders
21-15-9
-Wall Balls 20#/15#
-Knees to Elbows
Post Dead Lift weight, and time!
Friday, March 4, 2011
Saturday, 3/05/2011
Warm up: Run or Row 1600m
Strength: Bench 4 sets 10 reps (Same as 3/02/2011)
WOD: "V.D."
AMRAP 30 minutes
-50 Double Unders
-2 Rounds "Cindy"
-5 Pull ups
-10 Push ups
-15 Squats
-20 Ball Slams
-15 GHD Sit ups
Post Bench Weight and # of Rounds completed!
Strength: Bench 4 sets 10 reps (Same as 3/02/2011)
WOD: "V.D."
AMRAP 30 minutes
-50 Double Unders
-2 Rounds "Cindy"
-5 Pull ups
-10 Push ups
-15 Squats
-20 Ball Slams
-15 GHD Sit ups
Post Bench Weight and # of Rounds completed!
Thursday, March 3, 2011
Friday, 3/04/2011
Warm up: Run 1600m
Strength: Squat 3 sets 20 reps (Same as 2/25/2011)
WOD: AMRAP 12 minutes
-4 95#/65# Hang Squat Clean
-6 20"/12" Box Jumps
-8 20#/15# Wall Balls
-10 Walking Lunge Steps
Compare to 12/20/2010
Post squat weight and total rounds
Strength: Squat 3 sets 20 reps (Same as 2/25/2011)
WOD: AMRAP 12 minutes
-4 95#/65# Hang Squat Clean
-6 20"/12" Box Jumps
-8 20#/15# Wall Balls
-10 Walking Lunge Steps
Compare to 12/20/2010
Post squat weight and total rounds
Tuesday, March 1, 2011
Wednesday, 3/02/2011
Warm up: Row 2k
Strength: Bench 4 sets 10 reps
WOD: 4 Unbroken Rounds
-15 Kettle Swings 70#/55#
-15 Knees to Elbows
-10 Plyo Push ups
-15 Wall Balls 20#/15#
Rest 2 minutes between rounds. (Compare to 12/28/2010)
Strength: Bench 4 sets 10 reps
WOD: 4 Unbroken Rounds
-15 Kettle Swings 70#/55#
-15 Knees to Elbows
-10 Plyo Push ups
-15 Wall Balls 20#/15#
Rest 2 minutes between rounds. (Compare to 12/28/2010)
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