Well...

If anyone has any questions of any kind or would like me to continue posting workouts please email me or post to comments. I hope, for anyone who followed them, that the workouts were fun, challenging and increased your capacity to do work during a rugby game. Good luck this season!

WODs for Week of 8/10

#1) This workout is not for time, do not be in a hurry. Do each set with adequate rest in between, 1-2 min roughly. You should fail/be very close to failure on every set so set your weights accordingly. start with approximately 66% of your one rep max (if you don't know then estimate) for your first set of 10 for each exercise.

3x (10,8,6) of:

Power clean and jerk ,

-Notice how she catches it on her shoulders and not with her hands. If your wrists are not flexible enough to do that then be careful when you are catching the weight.
-Pull the bar up and throw it up to yourself at a perpendicular angle to the ground.
-Start with the bar as close to your shins, if not touching, as possible.
-Your arms are straps. Do not bend your elbows until your legs are straight and are standing erect. This will allow you to recruit maximum leg power and transfer it to the bar
-In these videos she does a full squat when she receives the bar. That is not necessary. You can just catch it on your shoulders without squatting.
(http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv, http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.mov)
and
(http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv, http://media.crossfit.com/cf-video/cfj-nov-05/clean.mov)

Dead Lift and Shoulder Press.

For the preceding three exercises you will complete one set of 10, 8 and 6 repetitions.

#2) 3x50m sprint, 3x100m sprint, 3/200m sprint. Rest as desired.

#3) 21,15,9 of Thrusters (65lbs) and Pull ups for time.

#4) As Many Rounds As Possible in 20 minutes of:

-20 Box Jumps
-20 Double Unders or 60 Single Unders. I strongly encourage you to do double unders regardless of how bad you think you are or how much you think you'll never be able to do them.
-20 push ups. No more doing push ups on your knees. I don't care how you get to and from, but you need to begin in plank or the "up position" without your knees on the ground and your back parallel to the ground. If when doing your push up you need your knees to touch the ground before your chest and/or leave the ground after your chest that is fine. But all the way up and down.

WODs for Week of 8/3

#1) 4x(Run 100m forwards, Run 100m backwards, 20 squats)

#2) Max Dead Lift, Max Backsquat, Max Shoulder press. About 5 sets of one for each exercise.

#3) There will be four exercise periods of 3 minutes with a one minute rest period between each round. So, 3min work, 1 min rest, 3min work, 1 min rest, 3min work, 1 min rest, 3min work.

During each work period you will do AMRAYC of:

-3 clean and jerks @75lbs
-6 burpees

You will start at the beginning of the list for each round. So if you finished the previous round on your second burpee, you will not begin the next round on the third.



#4) For time: 25 pull ups, 25 pushups, 15 Walking Lunges, 15 KB swings (16kg), 20 pull ups, 20 pushups, 20 Walking Lunges, 20 KB swings (16kg), 15 pull ups, 15 pushups, 30 Walking Lunges, 30 KB swings (16kg).

WODs for Week of 7/27

WOD #1 - Do as many backsquats in a row ias you can at the weight of 115lbs, rest a few minutes, do as many backsquats in a row as you can at the weight of 95lbs, rest a few minutes and the same thing at 75 lbs. if you feel uncomfortable doing these weights prescribe your own weights. You should be getting close to 20 reps at each of the weights, so prescribe accordingly.

WOD #2 - 5x(sprint 150m, jog 50m, walk 50m). You will complete all 5 progressions continuously. after you have done all 5 you will rest for a few minutes. Then 4x(run 100m, jog 50m, walk 50m). You will complete all 4 progressions continuously. after you have done all 4 you will rest for a few minutes. Then 3x(run 50m, jog 50m, walk 50m).

WOD #3 - You will complete rep rounds of 10,9,8,7,6,5,4,3,2,1 for time of the following exercises:

1-Sumo Dead Lif High Pull (SDLHP, see previous workouts for links to videos)
2-Dips (preferably on the rings, if not on stationary bars, if not then pushups)
3-Burpees (we all know what these are by now i hope)

WOD #4 - 2xAMRAYC in 10 min with 2 minutes rest between rounds of

20 double unders or 60 single unders (jump rope)
15 KB swings @ 16kg
10 pull ups

WODs for Week of 7/20

1-Max Push Jerk

http://www.youtube.com/watch?v=XWcGPQr6Za0

2-10x50 yard sprints. rest as much as you like between sprints.

3- AMRAYC in 20 minutes of:
10 dead lifts @ 135 (or less)
12 pull ups (jumping or otherwise)
30 double unders or 100 single unders (jump rope). the double unders will be very challenging to learn. but dont get frustrated, just keep working at them and you will get them down. trust me i have gotten very uncoordinated people to do them.

4- 5 rounds for time of:
15 hip extensions
12 front squats. 85 lbs.
9 push ups

WODs for week of 7/13

-Run as far as you can in twenty minutes.

here are some running form tips. consult the exercises and demos link for additional running information.

.mov - http://media.crossfit.com/cf-video/CrossFitEndurance_TheFall.mov
.wmv - http://media.crossfit.com/cf-video/CrossFitEndurance_TheFall.wmv

-you will act out the proceeding exercises for the itinerary provided:

work 5 min
rest 2.5 min
work 4 min
rest 2 min
work 3 min
rest 1.5 min
work 2 min
- 12 box jumps 20"
- 9 KB swing 16 kg
- 6 Overhead squats 45 lbs
http://media.crossfit.com/cf-video/CrossFitLosAngeles_95x100OHS.wmv
http://media.crossfit.com/cf-video/CrossFitLosAngeles_95x100OHS.mov


5x5 shoulder press http://www.youtube.com/watch?v=f7fj14BJg4w

21, 15, 9 of:

Power cleans (up to 100 lbs), Knees to Elbows and hand stand pushups (HSPU). if you cannot to handstand pushups do pushups with your feet elevated or regular push ups and then practice some static handstands after the WOD. try not to do this WOD and the previous in a row.

sorry for getting this up so late. out of town. and i didnt edit, so forgive any poor sentences.

Week of 7/6/09

1: As Many Rounds As You Can (AMRAYC) in 20 minutes of:
21 burpees
14 Sumo Dead Lift High Pull 65 lbs recommended (SDLHP)
.mov: http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
.wmv: http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv
7 Pull-ups (If jumping be sure that your arms are straight at the bottom and your chin is over the bar at the top)

post rounds completed. if you only get through half the round when the time runs out please write down what you completed. For example: 5 rounds +burpees+10 SDLHP

Post-WOD 40 hollow body rocks (http://www.youtube.com/watch?v=6c-kNsPqyWg)

2: run a 200 (1/2 lap) starting every minute for six minutes. rest 3 minutes. run a 200 (1/2 lap) starting every minute for 3 minutes. note if you were able to complete the workout. if you cannot keep up then lengthen the period of time to 1:15.

3. 5x3 power clean.
.wmv: http://media.crossfit.com/cf-video/CrossFitAgainFaster_CJTechnique.wmv
.mov: http://media.crossfit.com/cf-video/CrossFitAgainFaster_CJTechnique.mov
40 Knees To Elbows

4: Rep rounds of 21, 15, 9 of the following exercises for time:
ring dips or regular dips or pushups
sit ups
wall ball
.wmv: http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv.
.mov: http://media.crossfit.com/cf-video/CrossFit_Wallball.mov.
you will throw a 16 lb med ball at a target ten ft in the air. if you do not have a med ball or a wall do thrusters instead with 15 lb dumbells.
.wmv: http://media.crossfit.com/cf-video/Dumbell_Thruster.wmv
So, you will complete 21 repetitions of all of the exercises, then you will complete 15 repetitions of all of the exercises and then you will complete 9 repetitions of all the exercises. post times to comments.