Five sets of:
Five OverHead/ Shoulder Press
Find the heaviest thing/weight you can press overhead 5 times. Rest 2 minutes between sets.
1/4/10
Monday, January 4
5 rounds
Deadlift something heavy 5 times. Rest two minutes between rounds.
Use good form "Angry Gorilla" stance.
Post weights to comments.
Wrestlers : Practice today. On the mat at 3:15pm
Deadlift something heavy 5 times. Rest two minutes between rounds.
Use good form "Angry Gorilla" stance.
Post weights to comments.
Wrestlers : Practice today. On the mat at 3:15pm
1/2/10
Sunday, January 3
WOD
100 Bench Jumps
Find a bench or box that you can jump and land on safely. It should be between 14-20 inches high.
Post time to comments
Wrestlers
Remember practice on Monday. Be on the mat and ready to go by 3:15pm. See you there.
100 Bench Jumps
Find a bench or box that you can jump and land on safely. It should be between 14-20 inches high.
Post time to comments
Wrestlers
Remember practice on Monday. Be on the mat and ready to go by 3:15pm. See you there.
1/1/10
Saturday, January 2
The new year started yesterday and lots of people made resolutions that they will probably break today. Forget about resolutions. Take 10 minutes today to set achievable, measurable goals and a success date. All three things are very important and if one is missing it's unlikely to happen.
Let's use running a 4 minute mile as an example of a goal.
Is it Achievable? If you have never broken 12 minutes for a mile going sub 4 is unlikely, even in a year's training. Can you run a 5-6 minute mile now? Possible, so that will work.
Is it Measurable? As long as you have a timing device determining whether or not you run a 4 minute mile is measurable. A goal of "being nicer to my little sister" is to vague and not measurable. To make that measurable the goal should be adjusted to "play with my little sister 3 times a week" You can easily determine if you played with your sister 3 times in a week and that would probably achieve the desired result of being nicer.
Does it have a success date? When do you want to succeed? Without a firm date of completion you have no accountability for the goals you set, your goal is just floating in the wind without any direction. I can set a goal to make a million dollars but without a success date it might take me 40 years. Which is better $1,000,000 in 6 months or in 40 years. If I say 6 months I will have to work my butt off to succeed or I can mess around and make $25,000 a year for 40 years. Set a success date for every goal you set and make it a challenge.
You may find that as you work towards your goals that you set the bar to low for yourself. There is nothing wrong with changing your goals as you go just don't make them easier because you found it too tough.
WOD
Set 5 goals.Post goals to comments. Also, write them down and put the paper where you will see it often throughout the day. Share your goals with your friends and family. Monitor your progress toward achieving your goals and make sure you are on track to meet or exceed them.
Remember, "Failure to Plan is Planing to fail."
Let's use running a 4 minute mile as an example of a goal.
Is it Achievable? If you have never broken 12 minutes for a mile going sub 4 is unlikely, even in a year's training. Can you run a 5-6 minute mile now? Possible, so that will work.
Is it Measurable? As long as you have a timing device determining whether or not you run a 4 minute mile is measurable. A goal of "being nicer to my little sister" is to vague and not measurable. To make that measurable the goal should be adjusted to "play with my little sister 3 times a week" You can easily determine if you played with your sister 3 times in a week and that would probably achieve the desired result of being nicer.
Does it have a success date? When do you want to succeed? Without a firm date of completion you have no accountability for the goals you set, your goal is just floating in the wind without any direction. I can set a goal to make a million dollars but without a success date it might take me 40 years. Which is better $1,000,000 in 6 months or in 40 years. If I say 6 months I will have to work my butt off to succeed or I can mess around and make $25,000 a year for 40 years. Set a success date for every goal you set and make it a challenge.
You may find that as you work towards your goals that you set the bar to low for yourself. There is nothing wrong with changing your goals as you go just don't make them easier because you found it too tough.
WOD
Set 5 goals.Post goals to comments. Also, write them down and put the paper where you will see it often throughout the day. Share your goals with your friends and family. Monitor your progress toward achieving your goals and make sure you are on track to meet or exceed them.
Remember, "Failure to Plan is Planing to fail."
Friday, January 1 2010
HAPPY NEW YEAR!
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed in comments.
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds completed in comments.
12/30/09
Thursday, Dec 31
the "Fun Workout"
4 rounds
400m run
10 burpees
10 situps
10 squats
post time to comments
4 rounds
400m run
10 burpees
10 situps
10 squats
post time to comments
12/29/09
Wednesday, Dec 30
WOD
3 rounds
50 Squats
40 Situps
30 Pushups
20 Lunges
10 Pullups
Post time and distance in the comments.
3 rounds
50 Squats
40 Situps
30 Pushups
20 Lunges
10 Pullups
Post time and distance in the comments.
Tuesday, Dec 29
WOD
Practice Handstands for 10 minutes.
For the wrestlers: After the handstand practice spend time walking through all of your wrestling skills. Do your single and double leg takedowns unopposed, practice your sprawls, cowcatchers, etc... Then have a match in your mind. Find a quiet place and see yourself performing in your first match of the season. See it going just the way you want it to. After your "match" work through various situations in your head and how you will respond to them. What will you do if your opponent does x, y or z?
Practice Handstands for 10 minutes.
For the wrestlers: After the handstand practice spend time walking through all of your wrestling skills. Do your single and double leg takedowns unopposed, practice your sprawls, cowcatchers, etc... Then have a match in your mind. Find a quiet place and see yourself performing in your first match of the season. See it going just the way you want it to. After your "match" work through various situations in your head and how you will respond to them. What will you do if your opponent does x, y or z?
12/28/09
Monday, Dec 28
Death by 10 meters
Mark off 10 meters. Start your timer and run 10m. Each minute on the minute add 10m to the run until you can't complete the run in one minute. For example, 10m the first minute, 20m the second minute, 30m the third minute and so on.
Borrowed from www.crossfitla.com
Post time and distance in the comments.
Mark off 10 meters. Start your timer and run 10m. Each minute on the minute add 10m to the run until you can't complete the run in one minute. For example, 10m the first minute, 20m the second minute, 30m the third minute and so on.
Borrowed from www.crossfitla.com
Post time and distance in the comments.
12/27/09
Sunday, Dec 27
Find something heavy to lift for today's WOD. Fill a backpack with books or rocks, use the sandbags we talked about making(in class) or use your little brother or sister(if mom allows). Dumbells will work too.
Post time and what you used for weight in the comments
The WOD is:
Move the weight from the ground to overhead 30 times as quickly as possible. You can Clean and press the weight. Use your angry gorilla position to get the lift started.Post time and what you used for weight in the comments
12/26/09
Saturday, Dec 26
Warm up with a light jog or some jump rope then:
15-12-9
Pullups/ Thrusters w/ Dumbbells
Do 15 Pullups then 15 Thrusters( Front Squat to Overhead Press)
Do 12 Pullups then 12 Thrusters
Do 9 Pullups then 9 Thrusters
Select appropriate weight for the thrusters..
If you are using homemade dumbbells like we talked about in class, remember a gallon of water = 8 pounds. A gallon of dry sand = 12 pounds
15-12-9
Pullups/ Thrusters w/ Dumbbells
Do 15 Pullups then 15 Thrusters( Front Squat to Overhead Press)
Do 12 Pullups then 12 Thrusters
Do 9 Pullups then 9 Thrusters
Select appropriate weight for the thrusters..
If you are using homemade dumbbells like we talked about in class, remember a gallon of water = 8 pounds. A gallon of dry sand = 12 pounds
12/25/09
Friday, December 25
Merry Christmas y Feliz Navidad
No WOD today. Enjoy the day with your family and friends. Get out and do something fun. Play soccer, football, basketball or hide and seek with your little brothers, sisters and cousins. Make up an new game or revisit one form elementary school. Organize some races for the family, teach them some of the exercises we use or just encourage your parents and grandparents to get off the couch and go for a walk with you.
Post your best Christmas experience in the comments.
12/24/09
Thursday, Dec 24
Christmas Eve Day
A busy day so this will be a quick down and dirty WOD
100 Burpees for time
Remember chest touches the ground on the pushup part and feet leave the ground on the jump part. Be honest with yourself. Post time in comments
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