Saturday WOD
Get ready to work hard, and as usual, you'll know what it is when you get there.
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2008
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March
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- Brazilian Jiu Jitsu Seminar
- The Good vs The Bad
- Little Bit of This...Little Bit of That
- Mass Chaos...And Then Some
- Work Hard
- Day 3 of the Challenge, Who is surviving?
- Strength Clinic - Year Two
- Today Begins Your 10 Weeks...If You Choose
- Saturday Morning Sprints ?
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- Get Some in Lancaster
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March
(26)
January Challenge Workout
30 Two Handed Swings
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
30 Hanging Straight Leg Raises
30 Right Arm Swings
30 Blurpees
30 Left Arm Swings
30 Slam Ball
30 Hand to Hand Swings
30 Box Jumps
30 American Swings
30 Aligator Push Ups
30 Walking Swings
30 OH Walking Lunges
30 Lateral Walking Swings Right
30 Med Ball Cleans
30 Lateral Walking Swings Left
30 Knees to Elbows
February Challenge Workout
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Squats
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges
10 Pull Ups
10 Ring Rows
5 Pull Ups
5 Ring Rows
100 Deep In & Outs
'Estok' Workout
21 KB Swings
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge
9 Burpees
15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees
9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees
All reps are per arm
March Challenge Workout
The Unilateral Nightmare
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows
10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers
15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows
15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers
All movements are performed unilaterally.
April Challenge Workout
30 Snatches Right
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
30 Thrusters Right
Run 400m
30 Snatches Left
30 Thrusters Left
Run 400m
30 Push Presses Right
30 Swings Right
Run 800m
30 Push Presses Left
30 Swings Left
Run 800m
30 High Pulls Right
30 Jerks Right
Run 400m
30 High Pulls Left
30 Jerks Left
Run 400m
May Challenge Workout
100 Box Jumps
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
100 Snatches, from the floor, alternating hands
50 Sit Ups
100 Med Ball Cleans, ball touches ground
100 Double Push Presses
50 Sit Ups
100 Ring Rows
100 Walk Over Push Ups
Greg's 12 Days of CrossFit Workout
1 Burpee Pull Up
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
2 Turkish Get Ups
3 Knees to Elbows
4 Wall Ball
5 KB SWINGS
6 Box Jumps
7 Push Presses
8 Med Ball Cleans
9 Double Unders
10 Jumping Lunges
11 Push Ups
12 High Pulls
13 comments:
If anyone is interested in adding swimming to their workout routines - I recommend the Adult Swim Training at the Springfield High School Pool taught by Bea (she also teaches at the Plymouth Center too)- she gives 5 week programs which consists of drills and lots of swimming. First you do not have to be a fast swimmer (like myself) you swim at your own pace or are partnered with someone of the same speed and ability. She has two programs either Saturday morning: 7:15am - 8:30am (next Saturday will be the third Saturday in the series.) She also is starting another 5-week program this Tuesday which runs to 4/29 8:15pm - 9:30pm. The cost is either $50 for five weeks or a drop-in fee of $13. Cash or checks made out to SHS Pool. Believe you will feel great afterwards - having trained at CF - you will have the endurance and the strength to go the distance - plus it works out EVERY kink in your muscles and is great way to get a cardio workout and some stretching. I highly recommend it, email me if you have questions, humphreys005@comcast.net.
PS - Springfield High School is located on Papermill Road in Erdenheim, next to exit for route 309.
Here I go again...this is the second post attempt for my first post to the blog. My first failed because I didn't create a profile-Doh! This kind of goes with the theme of my post. My crossfit partner Susannah, might be interested in your post, Mara. She's been swimming at Bally's for a possible triathlon.
Hi everyone!
First I wanted to say thanks to all who participated on the thurs. night workout "Mass Chaos???" WOD. Wow! What a cross-sexion of people from Ward to Christian(minor) and the women worked harder than most men I see daily at Bally's.
I really felt that sense of community...not cult that crossfit has been labeled as. I also dropped an email to Art Carey at the Inquirer to see if he did a story on you all, and if not should...he hasn't and I don't think he writes his column in the Health and Science section anymore. He's more like a free-lancer now. I know they've written a story in the Inquirer (Oct. 07) about the Hatboro location, but the article was really about training high school athletes, not the general population. By the way, the NY Times ran a story last weekend.
O.K., so I've been doing Crossfit at Bally's all over our area for a month and a half now(one location actually has KBs on Route 73!)I don't know if I'm just a masochist, but I get a sort of high (maybe like runner's do? Pamela probably can't support this claim since she doesn't run??? You can get me back tomorrow at the track, Pamela for that, OK? LOL It's like once I start gasping for breath say, in thrusters in FRAN WOD, I start feeling a good pain. Can anyone else relate?
As far as Thurs. something cool happened. I was doing squats on the second or third go and felt that burn. My eyes fell on the U.S. flag and I zoned out for a second. I began to think about the guys in Iraq/Afghanistan and how they do this stuff and then go on patrol. And then I thought about the guys who aren't coming back and how some of them have been honored in the Hero WODs. By the way, Jason, I wantd to tell you I appreciated that you served for us all and represented for this wild experiment we call America, but was so excited to be there I forgot. Thank you, man.
Suddenly the pain didn't hurt as bad as I pushed through it. I also thought about the stars in the flag and how each person on Thurs. is their own individual star, yet here we were banded together to go through this WOD together. Heck! you guys have been doing it for how long?
I find myself someone who likes to do my own thing, create my own workouts on the main site, but I understand now why people do it together. I guess I feel like Wolverine with the X-men if anyone gets that? But I think crossfitters are in general like that, different, more lone wolves, than sheep, but can get together and function like a pack.
Gotta go, I will have to finish this post later, but would like to hear some responses. Rob, hope this makes up for the slow day of blogging yesterday...Also, sorry I couldn't meet Flabio...tomorrow at the track?
Gott a go...
Gotta go...I'll have to finish later guys.
Good to see Michael has joined the CF cult...the NY Times and the Wall Street Journal don't do our religion justice! And JCB, Pam, and even Flabio keep this ship sailing...it's a great community! Although I hear there is a fellow who has taken some time off lately...kicks ass on the WODs and the WOMs...
Have a Super Fantastic Weekend!
Rich, I just read through all the blog posts from last week. The only reference to me running was on Monday, March 24th (which would have actually been Tuesday), where A) I did the WOD that involved running and B) where JCB references a running mishap from two summers ago.
I promise to partake in the running activities next Sunday morning, at 10am, at the Wissahickon.
Nice work this morning guys/gals! Glad you made it.
Doc D, we did not have our 200 meter race. What happened?
Pam,
Sorry I misunderstood your side note on the main blog page
Went something like this:
"Run Time
If you're doing Broad Street, or if you're doing the EC CF Challenge, we'll be meeting at the Chestnut Hill Academy Track on Sunday morning at 10am to start preparing for both. Please let Pamela know if you'll be there."
I assumed that because A, Susan may actually do her five pull-ups before the race & force you into the broad street run, and B. because you are scheduled to compete in the EC CF Challenge, that you were including yourself in the the group of people who were "preparing for both" if not one of the events... Knowing that you lothe running as much as i do I thought you would just want to prep as much as you could before either, A. Susan busts out her five forcing you to run or B. the EC CF challenge which I just learned today has a 3 mile run...
Stupid me ;)
Glad to see that you did, in fact, manage to run (if only for a short distance).. Looking forward to next Sunday's trail run.. If you can swing it please bring Bella!!! She can run with me if you want...
P.S. Greg, I clearly remember Doc D smoking you on the last sprint.
Rich, on the last sprint you must have passed out from exhaustion and dreamed Doc D beating me.
The only thing I remember either of you beating me in today was complaining.
There was no complaining... Wait, ok, maybe there was just a bit...
I can see how there could be a mix up. Bella will run the trails on Sunday, she loves it!
By chance if Susan gets her 5 pull ups I will be oh so excited to run broad street and oh so disappointed that I did participate more today.
Is there any chance I can bring my dog Gigi along too for the run on Sunday? She's got Saluki in her, so she's fast and absolutely loves the woods...and maybe she can make a friend with Bella!
Susannah, I don't mind if you bring Gigi although I have to say I can't guarantee that Bella will be the 100% polite to her while on the leash.
However, after today I know that you run much faster than I do, so it should all work out well.
Cool. I'll make sure Gigi behaves and doesn't bother Bella. I always keep her on the leash, so it shouldn't be a problem.
Greg,
My version of a sprint is a 50m dash. As you can see from my abilities 200 is more of a distance event for me.
I can neither confirm nor deny any complaining. It was too difficult to hear anything over my pathetic crying.
PS> Was Rich wearing a weighted sweatshirt? As soon as he took that off, he was way faster.
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