Warm up:
Shoulder dislocaters
Dead lifts
Front squats
Thrusters
Core Lift: Bench Press
15x50%, 12x60%, 10x65%, 8x70%,
WOD: 4- Rounds Timed
20- Ring Dips or bench dips
20- BB SDLHP (Men 65-95, Women 45-65)
20- BB Push Press (Men 65-95, Women 45-65)
4 Rounds:
DB Iron Cross x 20 sec. (Men 10-20, Women 5-10)
RidgeWOD: Reminder, four week strength program with metcons and other pain cave expeditions on Thursdays and Saturdays.
*** Use 70% of 1RM ***
DEADLIFT: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set -- 2 minutes rest between
Auxiliary Work: 90 seconds rest between sets
1. Sumo Deadlift High Pulls w/ Bands (speed work): 2 x 10x, 3 x 5x, 3 x 3x
2. Strict (Dead Hang) Pull Ups (weighted vest): 5 x 10x
3. KB Plank Rows (heavy): 1 x 12x, 1 x 10x, 1 x 8x, 1 x 6x (EACH arm)
4. Wrist Roller - Grip Strength: 3 x 1x
Tuesday, September 7, 2010
Monday, September 6, 2010
Tues. 9-7-2010 WOD
10 Min. Tests (Record Times for exercise)
1-Mile Run in under 10 min.
Rest 5 min.
2000 m. Row in under 10 min.
Rest 5 min.
100 Burpees in under 10 min.
Rest 5 min.
RidgeWOD: Reminder, four week strength program with metcons and other crazy things on Thursdays and Saturdays.
*** Use 70% of 1RM ***
BENCH PRESS w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set
Auxiliary Work: 90 seconds res between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. Practice Muscle Ups
1-Mile Run in under 10 min.
Rest 5 min.
2000 m. Row in under 10 min.
Rest 5 min.
100 Burpees in under 10 min.
Rest 5 min.
RidgeWOD: Reminder, four week strength program with metcons and other crazy things on Thursdays and Saturdays.
*** Use 70% of 1RM ***
BENCH PRESS w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x -- increase weight each set
Auxiliary Work: 90 seconds res between sets; go heavy my friends
1. Incline DB Bench Press: 1 x 12x, 1 x 10x, 1 x 8x
2. BENCH Lockouts (Heavy): 2 x 10x, 3 x 5x, 3 x 3x
3. Dips (weighted vests): 4 x 15x
4. Practice Muscle Ups
Sunday, September 5, 2010
Mon. 9-6-2010 Labor Day
No Scheduled CrossFit classes today. Open Gym Only!
Warm up:
Shoulder dislocaters
Dead lifts
Front squats
Thrusters
WOD: Angie Timed
100 each
Push Ups
Pull Ups
Sit Ups
Squats
RidgeWOD: For all followers, you are awesome, and the week before last I tweeked my back just a bit on a deadlift WOD from Crossfit Pori, so I worked with Jeremy to create a "recovery week." After what turned out to be a relatively tough week with a load of pull ups, toes to bar, push ups, and a full "Cindy" my back feels better and I am going to start a STRENGTH program for four weeks that Jeremy designed; he's the man!
THIS WEEK: 70% of 1RM
BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round
Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. Barbell Box Step Ups: 3 x 10x each leg
2. KB Overhead Lunges: 3 x 12x each leg
3. KB Swings (American): 1 x 15x, 1 x 12x, 1 x 10x, 1 x 8x
Warm up:
Shoulder dislocaters
Dead lifts
Front squats
Thrusters
WOD: Angie Timed
100 each
Push Ups
Pull Ups
Sit Ups
Squats
RidgeWOD: For all followers, you are awesome, and the week before last I tweeked my back just a bit on a deadlift WOD from Crossfit Pori, so I worked with Jeremy to create a "recovery week." After what turned out to be a relatively tough week with a load of pull ups, toes to bar, push ups, and a full "Cindy" my back feels better and I am going to start a STRENGTH program for four weeks that Jeremy designed; he's the man!
THIS WEEK: 70% of 1RM
BACK SQUAT w/ Bands: 1 x 10x, 1 x 8x, 5 x 5x, 3 x 3x - increase weight each round
Auxiliary Work: 90 seconds rest only between sets/rounds; increase weight each set
1. Barbell Box Step Ups: 3 x 10x each leg
2. KB Overhead Lunges: 3 x 12x each leg
3. KB Swings (American): 1 x 15x, 1 x 12x, 1 x 10x, 1 x 8x
Friday, September 3, 2010
Sat. 9-4-2010 Boot Camp
(Work in teams of two. One partner works while the other rests.)
(Men 45 lbs., Women 25lbs.)
Each team must complete 2 Rounds!
Plate OH Carry 30’ + 10 Push Ups on top of plate,
Plate OH Carry back and pass off to partner to begin
Plate OH Carry 60’ + 15 Squats holding plate,
Plate OH Carry back and pass off to partner to begin
Plate OH Carry 90’ + 20 Plate High Pulls,
Plate OH Carry back and pass off to partner to begin
Plate OH Carry 120’ + 25 Burpees hands on plate,
Plate OH Carry back and pass off to partner to begin
Partners run together.
One partner Plate Carries to 41 and the other partner Plate Carries back to the start.
(Men 45 lbs., Women 25lbs.)
Each team must complete 2 Rounds!
Plate OH Carry 30’ + 10 Push Ups on top of plate,
Plate OH Carry back and pass off to partner to begin
Plate OH Carry 60’ + 15 Squats holding plate,
Plate OH Carry back and pass off to partner to begin
Plate OH Carry 90’ + 20 Plate High Pulls,
Plate OH Carry back and pass off to partner to begin
Plate OH Carry 120’ + 25 Burpees hands on plate,
Plate OH Carry back and pass off to partner to begin
Partners run together.
One partner Plate Carries to 41 and the other partner Plate Carries back to the start.
Thursday, September 2, 2010
Fri. 9-3-2010 WOD
Big D- Darian Barnett
16 years old
550 lb. Yoke Carry
Body Weight 165 lbs.
Warm up:
Shoulder Stretches
Sumo Dead lifts
Front squats
Thrusters
Core Lift: Sumo Deadlift 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
(Find 1 RM in 3 Attempts)
WOD: EMOM Burpees for 10 minutes
Start with 5 burpees the first minute then rest. On the start of the second minute do 6 burpees, on the third minute do 7 burpees, on the fourth minute do 8 burpees.
Keep repeating this pattern by adding one burpee to each minute. If you can not complete all required burpees in the minute you are finished.
Count the number of burpees completed and this is your score.
RidgeWOD:
Overhead Squats: 5 x 50%, 5 x 60%, 5 x 65%, 5 x 70%, 3 x 75%, 3 x 80%, 3 x 3 x 85%
* REST AS NEEDED *
15 Minute AMRAP:
10x 95# Push Press
8x 50# KB Swings
6x 24in. Box Jumps
* Rest One Minute then... *
ROW 1600 Meters
* Rest One Minute then... *
Repeat 15 Minute AMRAP:
10x 95# Push Press
8x 50# KB Swings
6x 24in. Box Jumps
Total Rounds Added Together From Each AMRAP is Your Total Score.
16 years old
550 lb. Yoke Carry
Body Weight 165 lbs.
Warm up:
Shoulder Stretches
Sumo Dead lifts
Front squats
Thrusters
Core Lift: Sumo Deadlift 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
(Find 1 RM in 3 Attempts)
WOD: EMOM Burpees for 10 minutes
Start with 5 burpees the first minute then rest. On the start of the second minute do 6 burpees, on the third minute do 7 burpees, on the fourth minute do 8 burpees.
Keep repeating this pattern by adding one burpee to each minute. If you can not complete all required burpees in the minute you are finished.
Count the number of burpees completed and this is your score.
RidgeWOD:
Overhead Squats: 5 x 50%, 5 x 60%, 5 x 65%, 5 x 70%, 3 x 75%, 3 x 80%, 3 x 3 x 85%
* REST AS NEEDED *
15 Minute AMRAP:
10x 95# Push Press
8x 50# KB Swings
6x 24in. Box Jumps
* Rest One Minute then... *
ROW 1600 Meters
* Rest One Minute then... *
Repeat 15 Minute AMRAP:
10x 95# Push Press
8x 50# KB Swings
6x 24in. Box Jumps
Total Rounds Added Together From Each AMRAP is Your Total Score.
Wednesday, September 1, 2010
Thrs. 9-2-2010 WOD
Beth front squats a new PR: 120lbs.
Amy front squats a new PR: 155lbs.
Warm Up:
Shoulder stretches
Figure fours 4 times
Lateral shuffles 4 times (L & R)
Back pedal 4 times
Hip leg calf stretches
WOD: (50 sec. work, 10 sec. rest)
Complete 6 rounds each exercise before moving to the next
Lateral Hops over Band
Hip Bridges on SB
Jump Rope
KTE’s
Jumping Jack Squats
Inch Worms
RidgeWOD: Twenty Minute AMRAP
* Row 1600 Meters (only do this once at beginning of time)* Then...
AMRAP:
8x 185# Deadlift
25x Double Unders
Auxiliary Work:
GHD Sit Ups
Hollow Rocks
Hyperextensions
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