For Time
GI Jane

100 burpee pull ups

Rest day

AMRAP in 20 Min
200m Run
10 ring dip
10 SDHP

For time:
5-10-15

225# Back Squat
20" Box Jump

TABATA ROW

20 row
10 rest
32 rds
post calories

Rest

3 Rds for time:

20 Sumo Deadlift High Pull M/95 W/65

100m backwards run

100m forward sprint

20 Box Jump 20"

For time:
400m Run
50 Squats

Grace

For time

Grace
30 Clean and Jerk @ 135#

Rest Day
Origin: bef. 900; (n.) ME, OE; akin to G Rast; (v.) ME resten, OE restan; akin to G rasten

 

Noun

• the refreshing quiet or repose of sleep: a good night's rest.
• refreshing ease or inactivity after exertion or labor: to allow an hour for rest.
• mental or spiritual calm; tranquillity.

Verb (used without object)

• to refresh oneself, as by sleeping, lying down, or relaxing.
• to relieve weariness by cessation of exertion or labor.

Used in a Sentence

HOLY F##K that workout was crazy I need to lie here for a while and rest.....bring me a bucket

AMRAP in 20min

400m Run

15 Cleans M/95 W/65

AMRAP in 20min

5 Rope assents
500m Row
10 Shoulder Press M/95 W/65

For time
30 Muscle ups

If you don't have muscle up, but have a deep ring dip and chest to the bar pull ups work on your technique for the muscle up.

Rest

For Time 5 rds

50 Double unders

30 Sit ups

10 Push jerk (M/115 W/95)
 
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Tabernac

For Time 5 rds
21 Burpees
20m lunges with 45lb overhead

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Thursday, October 15, 2009

5km Run

Rest Day

It's was great to see  Heather (60yrs) and Will (15yrs)at the Level 1 Certification in Toronto.  During the Fran WOD, yes it was scaled, but the intensity from both was awesome and is what CF is all about.   As Will put it "It was hard".  On Sunday Heather was thrilled her legs hurt  as much as they did.        

Cindy

AMRP in 20 min

5 Pull ups
10 Push ups
15 Squats

Post rounds completed

Monday, October 12, 2009

Front Squat 3x3x3x3x3


Remember go heavy or go home! You have to burn off all the turkey and stuffing!

Sunday, October 11, 2009

95 pound OverHead Squats
1 1/2 pood kettle bell swings.

21-15-9

For time


Pood is a russian measurement of weight. At least in reference to kettlebells. 1 Pood is 16kg, 1 1/2 is 24 kg.

Saturday, October 10, 2009

REST DAY!

Take today as a skill day, take something your not very good at and try to improve it.

Skipping? You have skipping down, what about Double Unders?

One jump and the skipping rope does 2 full rotations.

Double Unders

WOD
Hopper Deck Friday

Tommy V
21 Thrusters (M/115 W/85)
12 Rope Climbs
15Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Tuesday, October 6, 2009

Complete as many rounds as possible in 20 min of

10 Box Jumps 24"
10 Push Press 95#
Remember to fully open your hips at the top of the box before coming back down.

"Sometimes you have to try new things, even when you know your going to fail."

"Angie"


For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Rest Day

Today being a rest day allows you to reassess the last 3 days of training.  How do you feel? How is your performance?
Diet is the foundation of your training.

If your feeling sluggish after a meal it's time to drop carb blocks.  For every block you drop add 3 fat blocks.

If your not recovering fast enough after a workout, add a carb block.  

Not sure of how many blocks you should be on.  Check out this site http://www.dbhonline.com/zoneful/p_calculator.htm

Sunday, October 4, 2009

21-18-15-12-9-6-3

3/4 BW Front Squats
Ring Dips
Situps

DEADLIFTS

1-1-1-1-1

The "Fish" out of water

WOD
For time
4 Rds
400m Row
400m Run

Post times

Rest Day

Got to love the rest day.  Give you time to catch up the things you've been neglecting.... like breathing.