ULYSSES FITNESS

Thursday, May 12, 2011

05/13/2011

5-5-5-5-5 Power Clean

For Time:
16 Pushups
2 Box Jumps
14 Pushups
4 Box Jumps
....
2 Pushups
16 Box Jumps

Sunday, May 8, 2011

05/09/2011

Benchmark #5

HELEN
3 Rounds for time:
400m Run
21 KB Swings (24kg men/16kg women)
12 Pull Ups



Same scale as last time.

Thursday, May 5, 2011

05/06/2011


To celebrate the capture of Bin Laden, this week will be a Hero Workout Week.  Choose a workout from the link below.  These workouts are named after servicemen who died fighting the War on Terror:

Tuesday, May 3, 2011

05/04/2011


To celebrate the capture of Bin Laden, this week will be a Hero Workout Week.  Choose a workout from the link below.  These workouts are named after servicemen who died fighting the War on Terror:

Monday, May 2, 2011

05/02/2011

To celebrate the capture of Bin Laden, this week will be a Hero Workout Week.  Choose a workout from the link below.  These workouts are named after servicemen who died fighting the War on Terror:

CLICK HERE FOR THE WORKOUTS.  POST WOD NAME AND SCORE TO COMMENTS 

Thursday, April 21, 2011

04/22/2011

Benchmark #4:

CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

Sunday, April 17, 2011

Thursday, April 14, 2011

04/15/2011

Benchmark #3

5 Rounds for time.  3 min rest between rounds.  Add up the total time spent working:
5 Rounds for time.  3 min rest between rounds.  Add up the total time spent working:
Barbara
10 Pullups
15 Pushups
20 Situps
25 Squats

Tuesday, April 12, 2011

04/13/2011

3-3-3-3-3 Push Press

Rest

3 Rounds For Time
200m Run
10 Double-Unders
15 Burpees

Thursday, April 7, 2011

04/08/2011

5-5-5-5-5 Push Press

Rest as necessary

10 Minutes (AMRAP)
Pushups
Box Jumps (24" men, 20" women)

Sunday, April 3, 2011

04/04/2011

Benchmark #2

DIANE
For time:
21-15-9
Deadlift
Handstand Pushup

Do the exact same scaling as you did previously.

Tuesday, March 29, 2011

03/30/2011

Benchmark Progress

Fran
21-15-9
Thrusters
Pullups

Do the exact same scale as you did the first time.

Sunday, March 27, 2011

03/28/2011

5-5-5-5-5 Bench Press

Rest as needed

For time:
100 Pushups
100 Situps
100 Squats
Break of the sets as needed

Thursday, March 24, 2011

03/25/2011


3-3-3-3-3 DeadLift
Make it heavy but keep the straight back

Rest As Needed


10 min AMRAP
100 m Run
5 Burpees


Tuesday, March 22, 2011

03/23/2011

3-3-3-3-3
Shoulder Press

Go heavy.  Be sure to keep the midsection and butt tight.

Sunday, March 20, 2011

03/21/2011


For Time:

5 Dips
125m Row
10 Dips
250m Row
15 Dips
375m Row
20 Dips
500m Row

Thursday, March 17, 2011

03/18/2011

For Time:

4x800m Run
Rest the same time of the previous run (i.e. First run took 3:00, rest 3:00 before the second)
Try to be within 30 seconds of each run

Tuesday, March 15, 2011

03/16/2011

3-3-3-3-3
Strict Weighted Pullups

21-15-9 For Time
KB Swings
Box Jumps

Sunday, March 13, 2011

Friday, March 11, 2011

03/12/2011

Back on track... Sorry for the delays in posting.

5-5-5-5-5 Push Press

Rest 10-15 Minutes

10 Min AMRAP
200m Run
10 Thrusters (75/45)

Scale as needed


Sunday, March 6, 2011

03/07/2011

3 Sets of 10 (5 each side) of Turkish Get Ups

For time:

21-15-9 of two movements of your choice, preferably weaknesses.  Be sure they focus on two different parts of the body (i.e. Squats then pullups instead of Squats then Box Jumps).  Total body movements (i.e. power clean or hang clean) are also encouraged.  

Friday, March 4, 2011

03/04/2011

5-5-5-5-5
Deadlift
STRAIGHT BACK!

Rest 5-10 minutes

3 rounds for time:
10 Knees to Elbows
20 Pushups
30 Double Unders
40 Air Squats

Scale as needed

Monday, February 28, 2011

03/01/2011

5-5-5-5-5 (five sets of five)
Strict Pull Ups (use weight if needed by holding a dumbbell between your knees, feet, or using a weighted belt)

Rest 5-10 minutes, then:

10 minutes As Many Rounds as Possible (AMRAP):
5 Power Cleans  (95lb men/65 lb women)
10 Burpees
15 Box Jumps
Scale clean weight if needed

Friday, February 25, 2011

02/26/2011

Benchmark #5 - Last one...

HELEN
3 Rounds for time:

400m Run
21 KB Swings (24kg men/16kg women)
12 Pull Ups

Scale as needed
You can substitute a dumbbell if there isn't a kettlebell to use.

Tuesday, February 22, 2011

02/23/2011

Benchmark #4

CrossFit Total
1 Rep Max Back Squat.
1 Rep Max Shoulder Press. <-- His gym is in WF, Tx.  Wish I would've known.
1 Rep Max Deadlift,

Total it all up to get your CrossFit Total.  DON'T HURT YOURSELF.

Saturday, February 19, 2011

02/19/2011

Continuing the Benchmark WOD's...

5 Rounds for time.  3 min rest between rounds.  Add up the total time spent working:

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

I recommend cutting the reps into half for your first time at this (10, 15, 20, 25).

For sit ups, I recommend investing in a couple of AbMats.

Tuesday, February 15, 2011

02/16/2011

Benchmark #2
DIANE

21-15-9
Deadlift
Handstand push ups

Deadlift rules:  #1 ALWAYS have a straight back, #2 watch the tutorial.  Don't go too heavy.
Handstand pushups:  I think I would even need to scale this part.  Watch the tutorial.

Scale as needed.  DO NOT sacrifice consistency and technique for intensity.

Monday, February 14, 2011

02/15/2011

Rest and Stretch... Do one day on and one day off these next couple of weeks.

Sunday, February 13, 2011

02/14/2011

Happy Valentine's Day.  These next couple of weeks, i'll have you do benchmark workouts to see how well you progress.  We'll have you do these same workouts in a couple months and i'm sure you'll have dramatic improvements.  Be sure to record your performances over these next couple of weeks.

This is the benchmark of benchmark of CrossFit workouts.

FRAN

Prescribed workout for time is:

21-15-9
Thrusters (95lb/65lb)
Pull Ups

Possible scaling include reps (i.e. 15-12-9) and weight (smaller weight and jumping pull ups).  You want to be pretty tired after the first set.  Average time of workout is 5-7 minutes.



Friday, February 4, 2011

02/05/2011

Not for time:

3 sets of 10 each side
Turkish Get Ups

Use a challenging weight while not sacrificing form.

Wednesday, February 2, 2011

02/03/2011

For Time:

10 Deadlifts
1 Pull Up (Jumping Pull Ups if needed)
9 Deadlifts
2 Pull Ups (or JP)
8 Deadlifts
3 Pull Ups (or JP)
.
.
.
1 Deadlift
10 Pull Ups (or JP)

Use a barbell, dumbbell or anything else that would work for the DL.

SLEEP

Sunday, January 30, 2011

01/31/2011

Shoulder Press (DB or Barbell)
5-5-5-5-5 (5 sets of 5)

Cool Down:
Single leg deadlift (SLDL)
8-8-8 (3 sets of 8, each leg)

Post loads to comments


HOPEFULLY A DYING TREND - Via the NYT

01/30/2011

3 Rounds For Time:
500 Meter Row(*)
25 Push Ups
25 Air Squats


*If you don't have access to a rower, sub in a 400 meter run or 2 mins of SDHP.


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