Monday, June 9, 2008

Week One (Eight Week 300 Program)

Workout one
"Broomstick Mile" for Time

Holding a 5' pvc pipe or dowel
400m Run
25 Back squats
25 Front squats
25 Overhead squats
400m Run
25 Shoulder press
25 Push press
25 Push Jerk
400m run
50 Squat cleans
400m run
50 Squat snatches

Workout Two
Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats


Workout Three
10k 6.2 miles (2nd Round 300)
5k 3.1 miles (1st round 300 participant)

Workout Four
2 rounds for time:
200m Run
20 Burpees
400m Run
40 Squat Jumps
600m Run
60 Jumping Lunges
800m Run
80 Push Ups
ELITE ONE

Workout Five
10 Rounds for time.

-3 Barbell Power Cleans 135lbs Men 95lbs Women
-3 Barbell Front Squat (same weight)
-3 Vertical Jumps

Workout Six
5x
Pull Ups 10 Dead hang
Back Squats 10 Body Weight

Tuesday, June 3, 2008

WEEK 4

■ Workout One ■

Workout
Two Rounds for Time
400 Meter Run
20 Burpees
20 Sit Ups
400 Meter Run
20 Box Jumps
20 Air Squats
400 Meter Run
10 Pull Ups
20 Kettlebell or Dumbbell Swings (Elite Men: 35lbs Elite Women: 15lbs)
* Alternative for Pull Ups –20 Dumbbell Rows

■ Workout Two ■
Workout
75 push ups
50 Sumo Dead Lift High Pull ( Elite Men: 95lbs Elite Women: 45lbs - scale down as needed)
50 Ring Dips
50 Pull ups
25 Hand Stand Push ups* Alternative Ring Dips – 100 Bench Dips* Alternative for Pull Ups –
100 Dumbbell Rows*
Alternative Hand Stand Push Ups – Shoulder press with Barbell or Dumbbells using heavy weight as appropriate to your ability

■ Workout Three ■
5k Run for Time

■ Workout Four ■
WorkoutComplete as many rounds as possible in 20 minutes of:21 Dumb bell Swings (35lbs Men 15lbs Women)21 Sit Ups42 Double Unders Jump Rope needed or Basic Jump 126 reps

■ Workout Five ■
Workout Shoulder Press 3 – 3 – 3 – 3 – 3 – 3 – 3Increase weight as you do each set of 5. Finish with max weight at three reps.*Determine the weight that is appropriate to your ability. If you do not have access to heavy weight do 100squat jumps

■ Workout 6 ■
Workout 4 rounds for time
15 Front Squats, 145 lbs Men or 95lbs Women
400m Run

Monday, May 26, 2008

Week III

■ Workout One ■

3 Rounds 20 Reps For Time

Box Jumps Video Link
Dumbbell Cleans Video Link
Concept 2 Rower 500 meters Video Link

*If you do not have access to a rower do a 400 meter run
Suggest Weight 45lbs Men 25lbs Women scale down as needed

■ Workout Two ■

5 Rounds 10 Reps for Time

Ring Dips Video Link or Bench Dips Video Link
DB Bench 55lbs Men 25 lbs Women scale down as needed
Pull Ups or Dumbbell Row Video LInk 5 on each arm
Burpees Video Link

**Pull ups alternative Jumping Pull ups (see video blog)
If you do not have a pull up bar look for one at your local park or buy one at academy for a door pull up bar. If none of these are an option d0 dumbbell rows* double the reps per round!


■ Workout Three ■

8 Hill Repeats + Tabatta

Sprint up the hill jog back down to the bottom.
At the bottom squat as many times as possible for 20 seconds and rest for 10 seconds Do this 2 times before beginning the next hill repeat. Try to keep your numbers consistent on the squats. If you get 18 squats after the first hill push yourself to not drop below this number. Repeat this 8 times

*Look for best hill you can find that is least 50 yards
*If you do not have access to a hill, use stairs. Each hill would amount to running up 4 flights of stairs.


■ Workout Four ■

5 Rounds 10 Reps for time

Over Head Squat
Over Head Lunge
Decline Push Up

Elite Male: 70lbs.
Elite Female: 50 lbs.

*Scale weight to your ability

■ Workout Five ■

Back Squat 5 – 5 – 5 – 5 – 5 – 5 – 5
Increase weight as you do each set of 5. Finish with max weight at five reps.

*Determine the weight that is appropriate to your ability. If you do not have access to heavy weight do 100 squat jumps


■ Workout 6 ■

5 Rounds, 5 Sets - Perform all movements through for one set.
Push Press
Over Head Lunge 4x
Push Jerk
Over Head Lunge 4x

Elite Male: 130lbs.
Elite Female: 90lbs.

*Scale weight to your ability

Sunday, May 18, 2008

The Moves Week II

CrossFit Central Warm Up

Video Link
Squats Push Ups Rotations 2 x 10
In Place High Knees Butt Kicks Jumping Jacks

Dynamic Warm Up
10 Yards
High Knees, Butt Kicks, Punter Kicks, Lunge w Rotation

Burgener Warm Up w Pvc Pipe
Video Link

E1, E2, I1
Workout One
4 Rounds for Time

Walking Lunge Passover w/PVC pipe - 10 yards down and back
(the passover is with pvc pipe moving it from over head to the small of the back each lunge)
25 Push Press: Video Link
Elite Male 45 lb Women 25lb for Elite
Broad Jump: Video Link
2 feet shoulder width apart (Explosive jump for distance 10 yards down and back)

Sprint 50 yards down and back

Approximate length in neighborhood: 4-5 houses down


E1, E2, I1, I2
Workout Two
3 Rounds for Time Vidoe Link (400 with Squat add sit ups and push ups)

50 Sit Ups - Full Sit Up (Back to the Ground and All the Way Back Up
50 Squats
50 Push Ups
Run 400 meters

E1, E2, I1
Workout Three

21-15-9 & 800 Meter Run

Round 1 Round 2 Round 3

Dumbbell Renegade Row Video Link 21 reps 15 reps 9 reps Men 35lbs Women 20lbs

Sumo Deadlift High Pull Video Link 21 reps 15 reps 9 reps Men 35lbs Women 20lbs

Push Ups 21 reps 15 reps 9 reps

800 Meter Run




E1

Workout Four
4 Rounds 16 Reps

Dumbbell Cleans 45lbs Men 20lbs Women Video Link
Lunge and Press Video Link 45lbs Men 20lbs Women(Alternate left & right leg 8 each press two dumbells at a time NOT ONE)
Mountain Climbers Video Link
400 Meter Run

50 Knees to Elbows Hanging from Bar Video Link
Or
50 Bicycles (Lying on back alternating knee to elbow

E1, E2, I1,I2
Workout 5

5K Run on Hill
If no hills use parking garage (10 repeats from 1st floor to 4th floor for time)

E1
Workout 6

3 Rounds 10 Reps for Time

Barbell Bench Press (Bodyweight or less)
OR Heavy Dumbbell Men 50lb Women 30lb
Deadlift Men: Bodyweight & a half Women: 3/4 bodyweight or less
OR Heavy Dumbbell Men 50lb Women 30lb
Squat Jumps








Friday, May 9, 2008

The Moves Week I

Crossfit Central Warm Up
Video Link
Squats Push Ups Rotations 2 x 10
In Place High Knees Butt Kicks Jumping Jacks

Dynamic Warm Up
10 Yards
High Knees, Butt Kicks, Punter Kicks, Lunge w Rotation

Burgener Warm Up w Pvc Pipe
Video Link


E1 E 2 I1 I2
Workout One
Dumbbell Thrusters Video Link (Bumbbells instead of Barbell)
Dumbbell Renegade Row Video Link
(Bumbbells instead of kettlebells)

E1 E2 I1
Workout Two
Burpees Video Link
Box Jumps Video Link (stand up at the top)
PVC Pipe Over Head Squat Video Link

E1 E2 I1 I2
Workout Three
Filthy Fifty Video Link Video Link II

E1 E2 I1
Workout 4
Running Video Link

E1
Workout 5
Rowing Video Link

Alternative SDHP Video Link

E1
Workout 6
Dumbbell Swings
Vidoe Link Video Link II

*E1- Elite non members E2 - Elite Members
I1-Intermidate non members I2-Intermidate Members