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

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.

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.

02/19/2011

Continuing the Benchmark WOD's...

BARBARA

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.

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.

02/15/2011

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

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.

02/06/2011

REST DAY

02/05/2011

Not for time:

3 sets of 10 each side
Turkish Get Ups

Use a challenging weight while not sacrificing form.

02/04/2011

3 rounds:

Run 800 meters
Rest 4 min

Good Veggie Info

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

02/02/2011

REST DAY

I knew she was a moron...

02/01/2011

Easy Day

Go on an easy, low-impact walk or swim.
Devote 30 minutes to stretching.

NOT JUST A FAD DIET