081001
Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Maximal loads. Try to increase load with each round. Post loads to comments.
At Home W.O.D.
"Griff"
Rookie
Regular Rogue Workout
30.9.08
29.9.08
Tuesday
080930
"Double Cindy"
10 Pull-ups
20 Push-ups
30 Squats
AMRAP (as many rounds as possible) in 20 minutes. Post rounds completed to comments.
At Home W.O.D.
50 Jump Squats
50 Piked Push-Ups
4 Rounds for time. Post time to comments.
Rookie
Do regular workout
"Double Cindy"
10 Pull-ups
20 Push-ups
30 Squats
AMRAP (as many rounds as possible) in 20 minutes. Post rounds completed to comments.
At Home W.O.D.
50 Jump Squats
50 Piked Push-Ups
4 Rounds for time. Post time to comments.
Rookie
Do regular workout
Monday
080929
50 Burpees
For time. Post time to comments.
At Home W.O.D.
50 Burpees
For time. Post time to comments.
Rookie
Do above workout
50 Burpees
For time. Post time to comments.
At Home W.O.D.
50 Burpees
For time. Post time to comments.
Rookie
Do above workout
25.9.08
Going Away/New Schedule
080925
I have posted the rest of the week, seeing as how I will be in Va Beach for Level I certification this weekend. Still following the 5 on 2 off schedule. How's everyone holding up? Those that are following it. Have a great weekend everyone, I will be back late Sunday evening. New post for Monday guaranteed!
Side Note: Crossfit York is holding the warm-up for American Lung Assoc. walk for a cure in John C. Rudy Park on Oct. 4th. Details should be up on the website. Come out and show your support for both. I assume after warm-up and walkers are off, we will workout. So again come out!
Later
b.
I have posted the rest of the week, seeing as how I will be in Va Beach for Level I certification this weekend. Still following the 5 on 2 off schedule. How's everyone holding up? Those that are following it. Have a great weekend everyone, I will be back late Sunday evening. New post for Monday guaranteed!
Side Note: Crossfit York is holding the warm-up for American Lung Assoc. walk for a cure in John C. Rudy Park on Oct. 4th. Details should be up on the website. Come out and show your support for both. I assume after warm-up and walkers are off, we will workout. So again come out!
Later
b.
Friday
080926
1 Round of:
50 DB Thrusters 30#
10 Jumping Pull-up
40 DB Thrusters
20 Jumping Pull-up
30 dB Thrusters
30 Jumping Pull-up
20 DB Thruster
40 Jumping Pull-up
10 DB Thruster
50 Jumping Pull-up
For time. Post time to comments.
At Home W.O.D.
100 Hip Extensions
100 Push-ups
75 Hip Extensions
75 Push-ups
50 Hip Extensions
50 Push-ups
For time. Post time to comments.
Rookie
Do regular workout
1 Round of:
50 DB Thrusters 30#
10 Jumping Pull-up
40 DB Thrusters
20 Jumping Pull-up
30 dB Thrusters
30 Jumping Pull-up
20 DB Thruster
40 Jumping Pull-up
10 DB Thruster
50 Jumping Pull-up
For time. Post time to comments.
At Home W.O.D.
100 Hip Extensions
100 Push-ups
75 Hip Extensions
75 Push-ups
50 Hip Extensions
50 Push-ups
For time. Post time to comments.
Rookie
Do regular workout
Thursday
080925
74 Burpees
For time. Post time to comments.
At Home W.O.D.
74 Burpees
For time. Post time to comments.
Rookie
Do above
74 Burpees
For time. Post time to comments.
At Home W.O.D.
74 Burpees
For time. Post time to comments.
Rookie
Do above
23.9.08
Wednesday
080924
65# Thruster 75 reps
For time. Post time to comments. Compare to 080825.
At Home W.O.D.
20 Push-ups
50 Squats
400m Run
5 Rounds for time. Post time to comments. Compare to 080825.
Rookie
Do regular workout
65# Thruster 75 reps
For time. Post time to comments. Compare to 080825.
At Home W.O.D.
20 Push-ups
50 Squats
400m Run
5 Rounds for time. Post time to comments. Compare to 080825.
Rookie
Do regular workout
22.9.08
Tuesday
080923
95# Press Max Reps 3 mins.
95# Push Press Max Reps 3 mins.
Run Max Distance 3 mins.
5 Rounds for time. Post reps and distance for each round to comments.
At Home W.O.D.
Bridge Press Max Reps 3 mins.
Push-ups Max Reps 3 mins.
Run Max Distance 3 mins.
5 Rounds for time. Post reps and distance for each round to comments.
Rookie
Choose
95# Press Max Reps 3 mins.
95# Push Press Max Reps 3 mins.
Run Max Distance 3 mins.
5 Rounds for time. Post reps and distance for each round to comments.
At Home W.O.D.
Bridge Press Max Reps 3 mins.
Push-ups Max Reps 3 mins.
Run Max Distance 3 mins.
5 Rounds for time. Post reps and distance for each round to comments.
Rookie
Choose
21.9.08
Monday
Crossfit Endurance Certification workout
This is what I did after Saturdays' drills and run videoing. So have fun!
080922
100m Run
40 Burpees
200m Run
30 Burpees
300m Run
20 Burpees
400m Run
10 Burpees
For time. Post time to comments.
At Home W.O.D.
Do workout above
Rookie
Do workout above
This is what I did after Saturdays' drills and run videoing. So have fun!
080922
100m Run
40 Burpees
200m Run
30 Burpees
300m Run
20 Burpees
400m Run
10 Burpees
For time. Post time to comments.
At Home W.O.D.
Do workout above
Rookie
Do workout above
18.9.08
Please Pay Attention to the Schedule
080918
I have posted three days of workout/rest days. Due to my leaving for the running certification. You have a workout for tomorrow. The weekend is rest days, just like last week. I will post on the cert as soon as I can. See you soon. b.
I have posted three days of workout/rest days. Due to my leaving for the running certification. You have a workout for tomorrow. The weekend is rest days, just like last week. I will post on the cert as soon as I can. See you soon. b.
Friday
080919
10 115# Push Press
10 115# Sumo Deadlift High Pull
50 Sit-ups
Repeat cycle with (8,8,40/6,6,30/4,4,20/2,2,10)
For time. Post time to comments.
At Home W.O.D.
4 Rounds of:
Run 400m
50 Squats
For time. Post time to comments.
Rookie
Do regular workout
10 115# Push Press
10 115# Sumo Deadlift High Pull
50 Sit-ups
Repeat cycle with (8,8,40/6,6,30/4,4,20/2,2,10)
For time. Post time to comments.
At Home W.O.D.
4 Rounds of:
Run 400m
50 Squats
For time. Post time to comments.
Rookie
Do regular workout
Thursday
080918
21 Shoulder Press 75#
10 Sit-ups
21 Push Press 75#
20 Sit-ups
21 Push Jerk 75#
30 Sit-ups
For time. Post time to comments.
At Home W.O.D.
10 Rounds of:
10 Jumping Sit-ups
10 Push-ups
For time. Post time to comments.
Rookie
Do regular workout
21 Shoulder Press 75#
10 Sit-ups
21 Push Press 75#
20 Sit-ups
21 Push Jerk 75#
30 Sit-ups
For time. Post time to comments.
At Home W.O.D.
10 Rounds of:
10 Jumping Sit-ups
10 Push-ups
For time. Post time to comments.
Rookie
Do regular workout
17.9.08
Wednesday
080917
For time:
Deadlift 1.5 times bodyweight
30 reps
Post time to comments.
At Home W.O.D.
50 Box Jumps
50 Sit-ups
40
40
30
30
20
20
10
10
For time. Post time to comments.
Rookie
Do regular workout. Get as close to 1.5 as you can.
For time:
Deadlift 1.5 times bodyweight
30 reps
Post time to comments.
At Home W.O.D.
50 Box Jumps
50 Sit-ups
40
40
30
30
20
20
10
10
For time. Post time to comments.
Rookie
Do regular workout. Get as close to 1.5 as you can.
16.9.08
Tuesday
080916
Run 400m
Run 400m
Run 400m
Run 400m
Each round for time. Rest as long as you need between rounds. Try to beat previous time with each round. Post time for each and rest time for each to comments.
At Home W.O.D.
Run 400m
Run 400m
Run 400m
Run 400m
Each round for time. Rest as long as you need between rounds. Try to beat previous time with each round. Post time for each and rest time for each to comments.
Rookie
Do above
Run 400m
Run 400m
Run 400m
Run 400m
Each round for time. Rest as long as you need between rounds. Try to beat previous time with each round. Post time for each and rest time for each to comments.
At Home W.O.D.
Run 400m
Run 400m
Run 400m
Run 400m
Each round for time. Rest as long as you need between rounds. Try to beat previous time with each round. Post time for each and rest time for each to comments.
Rookie
Do above
15.9.08
Monday
080915
"Fran"
21-15-9 of:
95# Thruster
Pull-up
For time. Post time to comments.
At Home W.O.D.
40 Walking Lunge
20 Squats
Max rounds in 20 minutes. Post rounds completed to comments.
Rookie
Do regular workout
"Fran"
21-15-9 of:
95# Thruster
Pull-up
For time. Post time to comments.
At Home W.O.D.
40 Walking Lunge
20 Squats
Max rounds in 20 minutes. Post rounds completed to comments.
Rookie
Do regular workout
12.9.08
Sunday
080914
Rest Day
At Home
Rest Day
Rookie
Rest Day
I have posted back to back rest days seeing as how I programmed 5 days on. If you followed the week to the smallest detail, enjoy your weekend of rest. You deserve it. If not, however find a w.o.d. from the site to do, or visit the links. Or my homepage alternative. There's always something fun to do, you just have to look. Later. b.
Rest Day
At Home
Rest Day
Rookie
Rest Day
I have posted back to back rest days seeing as how I programmed 5 days on. If you followed the week to the smallest detail, enjoy your weekend of rest. You deserve it. If not, however find a w.o.d. from the site to do, or visit the links. Or my homepage alternative. There's always something fun to do, you just have to look. Later. b.
Friday
080912
115# Back Squat 10 reps
115# Push Press 5 reps
10 mini-rounds of :
1 Burpee
5 Push-ups
3 Rounds for time. Post time to comments. Do your back squat reps and go then immediately into push press, yes your push pressing from behind your head. Then go to doing 1 burpee. When you fall for each one you will do 5 push-ups then return to standing position. 10 mini rounds of this inside the rounds of three.
At Home W.O.D.
2 Push-ups minute 1 (add 2 reps for each odd minute)
2 Sit-ups minute 2 (add 2 reps for each even minute)
Go until you can no longer complete reps for any given minute. Post reps and time it took to comments.
Rookie
Do regular workout. Scale weight if needed.
115# Back Squat 10 reps
115# Push Press 5 reps
10 mini-rounds of :
1 Burpee
5 Push-ups
3 Rounds for time. Post time to comments. Do your back squat reps and go then immediately into push press, yes your push pressing from behind your head. Then go to doing 1 burpee. When you fall for each one you will do 5 push-ups then return to standing position. 10 mini rounds of this inside the rounds of three.
At Home W.O.D.
2 Push-ups minute 1 (add 2 reps for each odd minute)
2 Sit-ups minute 2 (add 2 reps for each even minute)
Go until you can no longer complete reps for any given minute. Post reps and time it took to comments.
Rookie
Do regular workout. Scale weight if needed.
11.9.08
Thursday
080911
65# Thruster 10 reps
Pull-ups 10 reps
Max Rounds in 20 minutes. Post rounds completed to comments.
At Home W.O.D.
300 Squats
rest 2 minutes
150 Push-ups
For time. Post time to comments. Deduct rest time.
Rookie
Do regular workout
As this is the memorial day of many that have fallen, give this workout everything you have. Leave nothing behind! Have this workout pay tribute to all of those taken in a selfish act of a belief not shared by the whole world. Again, leave nothing behind!
To those families affected by the tragedy of 09/11, my heart goes out to you. 3, 2, 1. . . . . .GO!
65# Thruster 10 reps
Pull-ups 10 reps
Max Rounds in 20 minutes. Post rounds completed to comments.
At Home W.O.D.
300 Squats
rest 2 minutes
150 Push-ups
For time. Post time to comments. Deduct rest time.
Rookie
Do regular workout
As this is the memorial day of many that have fallen, give this workout everything you have. Leave nothing behind! Have this workout pay tribute to all of those taken in a selfish act of a belief not shared by the whole world. Again, leave nothing behind!
To those families affected by the tragedy of 09/11, my heart goes out to you. 3, 2, 1. . . . . .GO!
10.9.08
Fifty Minutes
080910
That is how long it usually took me to travel from Bel-Air to my home, one way. Regardless of traffic, lights, conditions, most of an hour was always the outcome. If your ever alone for that period of time, maybe more or less, you reflect. At least I do. I also look forward or prospect. Come up with determinations, conclusions, speculations, any thing else that gets the gray matter electrified.
It was on Monday that I was making my last two trips, down and then back home. I spent my last few hours with some fellow trainers and then clients. Expressed my gratitude and appreciation for their friendships. I explained my future, where I thought it was headed and where I wanted it to go. How I would still be there via this communication log and emailing capabilities. I'm sad to go, I enjoyed working with everyone there. It was a great experience. MacG, Mags, TnT, Tommy V., all my sports players, and many others. To all the fellow trainers, it was a pleasure getting to know them. Bouncing ideas off one another, picking up useful tips, hints, shortcuts, etc. Again, a very pleasant experience. BP is an intellingent person and I had wonderful time operating under his watchful but guiding eye.
I mentioned to some of you that I would like to get CF York down and run the living shit out of you guys. Post certifications, providing weather cooperates, I will post information regarding such event(s).
To those of you who have a balance of sessions and are finishing them with a different trainer, tell them how we did it. Let them know that Crossfit is your method and you care not to change or go back to the zombie way of training.
Best of luck to all, and I will keep up workouts for your destruction. I will also try to keep everyone up to date on my happenings.
P.S.-zoning application approved today! all that is left is paving the parking lot, we are getting closer to our home!
take care
b.
That is how long it usually took me to travel from Bel-Air to my home, one way. Regardless of traffic, lights, conditions, most of an hour was always the outcome. If your ever alone for that period of time, maybe more or less, you reflect. At least I do. I also look forward or prospect. Come up with determinations, conclusions, speculations, any thing else that gets the gray matter electrified.
It was on Monday that I was making my last two trips, down and then back home. I spent my last few hours with some fellow trainers and then clients. Expressed my gratitude and appreciation for their friendships. I explained my future, where I thought it was headed and where I wanted it to go. How I would still be there via this communication log and emailing capabilities. I'm sad to go, I enjoyed working with everyone there. It was a great experience. MacG, Mags, TnT, Tommy V., all my sports players, and many others. To all the fellow trainers, it was a pleasure getting to know them. Bouncing ideas off one another, picking up useful tips, hints, shortcuts, etc. Again, a very pleasant experience. BP is an intellingent person and I had wonderful time operating under his watchful but guiding eye.
I mentioned to some of you that I would like to get CF York down and run the living shit out of you guys. Post certifications, providing weather cooperates, I will post information regarding such event(s).
To those of you who have a balance of sessions and are finishing them with a different trainer, tell them how we did it. Let them know that Crossfit is your method and you care not to change or go back to the zombie way of training.
Best of luck to all, and I will keep up workouts for your destruction. I will also try to keep everyone up to date on my happenings.
P.S.-zoning application approved today! all that is left is paving the parking lot, we are getting closer to our home!
take care
b.
9.9.08
Wednesday
080910
1 Round Max Reps of :
5 minutes double/single unders
4 minutes wall ball (12#)
3 minutes sit-ups
2 minutes push press (65#)
1 minute box jump (20")
Post total reps for each and total for all to comments. Compare to 080823.
At Home W.O.D.
Max reps of :
5 minutes box jumps
5 minutes burpees
3 minutes box jumps
3 minutes burpees
1 minute box jumps
1 minute burpees
Post total reps for each round and total for all to comments. Compare to 080823.
Rookie
Do regular workout
1 Round Max Reps of :
5 minutes double/single unders
4 minutes wall ball (12#)
3 minutes sit-ups
2 minutes push press (65#)
1 minute box jump (20")
Post total reps for each and total for all to comments. Compare to 080823.
At Home W.O.D.
Max reps of :
5 minutes box jumps
5 minutes burpees
3 minutes box jumps
3 minutes burpees
1 minute box jumps
1 minute burpees
Post total reps for each round and total for all to comments. Compare to 080823.
Rookie
Do regular workout
8.9.08
Tuesday
080909
"The Burgie"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
35# DB Burpees to Hang Squat Clean to Thruster (all one movement)
Pull-ups
Medicine Ball Slams (12#) slam ball to ground catch in bottom squat position, stand/repeat
For time. Post time to comments.
At Home W.O.D.
10 Push-ups
15 Squats
10 rounds for time. Post time to comments.
Rookie
Do regular workout
"The Burgie"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
35# DB Burpees to Hang Squat Clean to Thruster (all one movement)
Pull-ups
Medicine Ball Slams (12#) slam ball to ground catch in bottom squat position, stand/repeat
For time. Post time to comments.
At Home W.O.D.
10 Push-ups
15 Squats
10 rounds for time. Post time to comments.
Rookie
Do regular workout
5.9.08
Sunday
080907
250m Row
15 Push-ups
5 Rounds for time. Post time to comments.
At Home W.O.D.
250m Run
15 Push-ups
7 rounds for time. Post time to comments.
Rookie
Choose your w.o.d.
250m Row
15 Push-ups
5 Rounds for time. Post time to comments.
At Home W.O.D.
250m Run
15 Push-ups
7 rounds for time. Post time to comments.
Rookie
Choose your w.o.d.
Saturday
080906
"Donkey Kong"
21-15-9 of:
Burpees
KB Swings (1 pood/35#)
Box Jumps (24")
For time. Post time to comments.
At Home W.O.D.
"Donkey Kong Jr."
21-15-9 of:
Burpees
Squats
Box Jumps
Rookie
Do regular workout
"Donkey Kong"
21-15-9 of:
Burpees
KB Swings (1 pood/35#)
Box Jumps (24")
For time. Post time to comments.
At Home W.O.D.
"Donkey Kong Jr."
21-15-9 of:
Burpees
Squats
Box Jumps
Rookie
Do regular workout
Friday
080905
"Red Bull"
200 Single unders (jumprope)
10 Pull-ups
100 Single unders
20 Pull-ups
50 Single unders
30 Pull-ups
25 Single unders
40 Pull-ups
For time. Post time to comments.
At Home W.O.D.
200 Jump tucks
10 Push-ups
100 Jump tucks
20 Push-ups
50 Jump tucks
30 Push-ups
25 Jump tucks
40 Push-ups
For time. Post time to comments.
Rookie
Choose your w.o.d.
"Red Bull"
200 Single unders (jumprope)
10 Pull-ups
100 Single unders
20 Pull-ups
50 Single unders
30 Pull-ups
25 Single unders
40 Pull-ups
For time. Post time to comments.
At Home W.O.D.
200 Jump tucks
10 Push-ups
100 Jump tucks
20 Push-ups
50 Jump tucks
30 Push-ups
25 Jump tucks
40 Push-ups
For time. Post time to comments.
Rookie
Choose your w.o.d.
4.9.08
Again Faster Part Two
080904
A few days ago I posted a link to againfaster.com for an article. I believe that site was temporarily down. The link is functional again. So if you have not read that article, please do so. As a matter of fact while your visiting the site. Look up mic'd instructor as well. There you will find short video demonstrations of exercises and some recovery methods. I found this very informing, so imagine how you might find it. I love this site, it speaks to me. Another real quick announcement I have less than two weeks until my certifications arrive. I can't wait!! It's like waiting for that new bike at Christmas.
Side Note: My g/f took my cell phone by accident today so if you want to reach me without much headache or confusion, email me, please. b.
A few days ago I posted a link to againfaster.com for an article. I believe that site was temporarily down. The link is functional again. So if you have not read that article, please do so. As a matter of fact while your visiting the site. Look up mic'd instructor as well. There you will find short video demonstrations of exercises and some recovery methods. I found this very informing, so imagine how you might find it. I love this site, it speaks to me. Another real quick announcement I have less than two weeks until my certifications arrive. I can't wait!! It's like waiting for that new bike at Christmas.
Side Note: My g/f took my cell phone by accident today so if you want to reach me without much headache or confusion, email me, please. b.
3.9.08
Wednesday
080903
10 Pull-ups
200m Run
10 Pull-ups/10 Squats
200m Run
10 Pull-ups/10 Squats/10 Push-ups
200m Run
10 Pull-ups/10 Squats/10 Push-ups/10 Burpee
200m Run
10 Pull-ups/10 Squats/10 Push-ups/10 Burpee
200m Run
10 Pull-ups/10 Squats/10 Push-ups
200m Run
10 Pull-ups/10 Squats
200m Run
10 Pull-ups
For time. Post time to comments.
At Home W.O.D.
Run 5K
For time. Post time to comments.
Rookie
Choose your w.o.d.
10 Pull-ups
200m Run
10 Pull-ups/10 Squats
200m Run
10 Pull-ups/10 Squats/10 Push-ups
200m Run
10 Pull-ups/10 Squats/10 Push-ups/10 Burpee
200m Run
10 Pull-ups/10 Squats/10 Push-ups/10 Burpee
200m Run
10 Pull-ups/10 Squats/10 Push-ups
200m Run
10 Pull-ups/10 Squats
200m Run
10 Pull-ups
For time. Post time to comments.
At Home W.O.D.
Run 5K
For time. Post time to comments.
Rookie
Choose your w.o.d.
2.9.08
Again Faster
I love reading what Jon at Again Faster has to say. His mind really speaks to me, or maybe it's the way my voice reads it in my mind. However, the way the words roll/come across it gets me going. http://www.againfaster.com/articles/twenty-three-seconds.html
Read this in its' entirety and tell me what you think. If this gets you going like me surf through the authors' site and read plenty more.
He is also out of Crossfit Boston, and attends certifications as a instructor. Please read and post thoughts here in comments.
Read this in its' entirety and tell me what you think. If this gets you going like me surf through the authors' site and read plenty more.
He is also out of Crossfit Boston, and attends certifications as a instructor. Please read and post thoughts here in comments.
Tuesday
080902
"Ms. Leslie"
21, 18, 15, 12, 9, 6, 3 of:
Pull-ups
Back Squats (95#)
Press (95#)
Sit-ups
For time. Do 21 reps of each exercise then move onto next rep scheme. Post time to comments.
At Home W.O.D.
30 Sit-ups
50 Squats
5 Rounds for time. Post time to comments.
Rookie
Do regular workout.
"Ms. Leslie"
21, 18, 15, 12, 9, 6, 3 of:
Pull-ups
Back Squats (95#)
Press (95#)
Sit-ups
For time. Do 21 reps of each exercise then move onto next rep scheme. Post time to comments.
At Home W.O.D.
30 Sit-ups
50 Squats
5 Rounds for time. Post time to comments.
Rookie
Do regular workout.
1.9.08
Monday/Labor Day
080901
Rest day or Choose a
Hero W.O.D.
At Home W.O.D.
Same as above
Rookie
Same as above
Rest day or Choose a
Hero W.O.D.
At Home W.O.D.
Same as above
Rookie
Same as above
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