WoD

Five rounds for time of:


5 Muscle-ups

115 pound Overhead squat, 10 reps

15 Toes to bar

20 GHD Sit-ups

WoD

Complete as many rounds as possible in 20 minutes of:


185 pound Back squat, 7 reps

45 pound dumbbell Overhead walking lunge, 10 steps (right hand)

7 Burpees

45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

WoD

Three rounds for time of:


50 Double-unders


25 Wallball shots
 
Post times

WoD

"Isabel"




For time:

Snatch 135 pounds, 30 reps

WoD

"Roy"


Five rounds for time of:

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Post times

"Roy"


Five rounds for time of:

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Post times

WoD

"Angie"




For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Post time to comments.
Remember you can break them up into sets

~T

WoD

LIght Workout day:

CrossFit Warmup x 2

3 rounds:
100 straight punches (Alternate both hands and count every punch)
25 Hook Punches

10 Push-ups

Shadow boxing 3 minutes (visualize your attacker, counter and block as well as punching)




Finish:
Work your combos and forms

Seven rounds for time of:


205 pound Clean, 3 reps
4 handstand pushups

Adjust wt. for your ability


Here are the times for the CrossFit 2010 winners with ring handstand push-ups
Graham Holmberg 4:26, Chris Spealler 4:27, Kristan Clever 3:37

WoD

Complete as many rounds as possible in seven minutes of:


315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

adjust weight if nessary (i will)
here is a good sight for squat progressions if you can't do one legged squats
http://www.beastskills.com/Pistol.htm

WoD

For 20 minutes:


Run 400 meters

Rest precisely the time of the previous run

Post distance to comments.

WoD

"Joshie"


Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.

These are squat not power snatches.
here is a video  http://www.youtube.com/watch?v=v4NxhqSpGIA

WoD

Five rounds for time of:


135 pound Thruster, 15 reps

Run 400 meters



Post time to comments.

WoD

"Randy"


75 pound Power snatch, 75 reps for time.

Post time to comments.

Example
http://www.youtube.com/watch?v=jHJWvzrIE6o
 
Think you are in good shape, Think again check out these Marines beating the tar out of some UFC fighters including two former Champions
 
http://modules.ufc.com/index.cfm?fa=misc.marines

WoD

Four rounds, each for time of:


800 meter run

Rest as needed between efforts.

WoD

Tuesday


Shoulder Press 5-5-5-5-5 reps

Post loads to comments.

http://www.youtube.com/watch?v=NmmHToV9rho

WoD

make-up day, pick one you haven't done and try it


Post workout and Time/ reps

WoD

Wednesday 100526


Three rounds for time of:
60 seconds L-sit
(progressions http://www.beastskills.com/L%20Seat.htm )

45 pound barbell Good mornings, 30 reps
( ex. http://www.youtube.com/watch?v=E3IshlFzKt8 alterntive http://www.youtube.com/watch?v=Zaflj_C3shk )

60 Abmat sit-ups

25 pound plate Back Extensions, 30 reps



For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

post time

WoD

"Annie"


50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.

no one tried this one so I am re-posting cause I need to let my neck have a rest day.
its a benchmark workout so record your time

WoD

Back Squat 5-5-5-5-5 reps/ work up to max load FOR YOU. Don't worry about the numbers just push your hardest


Post loads to comments.

WoD

"Karen"


For time:
150 Wallball shots, 20 pound ball

 
Or make-up one you missed
Post time to comments
 

WoD

"Annie"


50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Assualt or Self-Defense?
http://www.facebook.com/pages/Lawrenceville-GA/GGA-Martial-Arts/100034013162

WoD

"Tommy V"


For time:

115 pound Thruster, 21 reps
12 pull-ups
115 pound Thruster, 15 reps
9 pull-ups
115 pound Thruster, 9 reps
6 pull-ups

Post time to comments.

How to do a thruster, these can be done with Barbells or dumbbells. Watch the whole video before trying this an try some practice reps with light weight prior to moving up to max weight (your max not necessarily the one that is posted.)
http://www.youtube.com/watch?v=nI4vQynX8-I



http://www.nononsenseselfdefense.com/HighriskbehaviorRome.htm#Attila
How we sometimes cause the violence we try to prevent.

WoD

Workout of the Day


Seven rounds for time of:

10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups (atlternative is regualr pull-ups with or with out assistance)

alternative to handstand push-ups

Post time to comments

http://www.marksdailyapple.com/the-book/the-primal-blueprint/
A great site for info on a great deit for high performance fitness, including Martial Arts. Jeff was talking to a certified nutritionist and she laid out a plan similar to this one!

WoD

Make up a workout you missed.
Post the workout and your time/reps

check out this article on how many people cause the attack they were trying to prevent
http://www.nononsenseselfdefense.com/get_attacked.htm

WoD

Workout of the Day




Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats



Increase the load each round. Rest as necessary between rounds.

WoD

Complete as many rounds in seven minutes as you can of:


95 pound Squat clean, 10 reps

20 Sit-ups



The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top

WoD

“Barbara”


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WoD

Workout of the Day


For time:

50 Wall ball shots
10 Muscle-ups or Dips
40 Wall ball shots
8 Muscle-ups or Dips
30 Wall ball shots
6 Muscle-ups or Dips
20 Wall ball shots
4 Muscle-ups or Dips
10 Wall ball shots
2 Muscle-ups or Dips

WoD

Workout of the Day


For time:

30 Handstand push-ups (or 60 regular Push-ups)
40 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees

remember that you don't have to do all reps in once continous set you can break them up if needed. For example 60 push-ups could be done in 10 sets of 6 or 6 sets of 10 or 3 sets of 20 go as fast as YOU can.

Workout of the Day


Three rounds for time of:

Hang power cleans, 15 reps   http://www.youtube.com/watch?v=Gx6GMgLrBXQ
Be careful on this one start with low weights untill you have good form
if you can't lift heavy weights or want a body weight alterative do pull-ups

15 Burpees  http://www.youtube.com/watch?v=7MGljX4bbps



Post times

WoD

For time:
25 Walking Lunge steps
20 Pull-ups
50 Box Jumps
20 double unders
25 Dips (with rings, bars or even a chair)
20 knees to elbow (while hanging from pull up bar or while standing)
20 Kettlebell swings
30 sit-ups
20 Hang Squat cleans
25 back extensions
30 wall ball shots (alternative is squats with an over head press at the end)

post time to comments

WoD

Workout of the Day




Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood



Post time to comments.

WoD

Workout of the Day


Clean, one rep every minute on the minute for 15 minutes.



Post the highest and lowest loads to comments.

Lets try this format

I am going to try a blog style format for my training programs and notes. Most of what I do is based on CrossFit but I like to focus on Martial Arts specific exercises as well. As a Martial Artist is vitally important that we train our bodies out side of Class and Martial Arts in order to be ready to preform at our peak all the time.