1/31/11

Tuesday, February 1

Handstand Challenge day 2. 1minute 10seconds upside down.
WOD
"Murph"
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
or
1/2 Murph
800m run
50 Pullups
100 Pushups
150 Squats
800m run

1/30/11

Monday, January 31

Handstand Challenge starts today! Compile 1 min upside down in a handstand, freestanding or against a wall.

WOD
AMRAP 15 min
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back squats
=1 round
Use dumbbells or a barbell. You may only put the weight down at the end of a round. I fyou put the weight down to rest during a round do 5 burpees and then continue.

1/28/11

Saturday, January 29

WOD
4 x 400 Run
rest exactly 2 min between runs.


There is a Fitness Expo going on at the LA Convention Center this weekend. I will be there Sat and Sun with the CrossFitKids team. Come check it out. There will be lots of events going on the whole weekend.
http://www.thefitexpo.com/

1/27/11

Friday, January 27

WOD
3rds
5 Broad Jumps
15 Deadlifts
15 Pushups

Announcement:
Starting Monday Jan 31 we(myself included) will start a Handstand Challenge. Here are the instructions. I borrowed this from crossfitla.com
1. Upside Down - this means inverted. You can choose whatever version that is appropriate for you. Here are some options: frog stand, headstand, handstand against the wall, free standing handstand, handstand on paralettes.
2. On Day 1, start with 1 minute. This means you accumulate at least 1 minute upside-down.
3. Each day, increase by 10 seconds... meaning that by day 31, you'll be inverted for 6 minutes!
4. No need to do it continuously... break it up into however many sets you'd like each day.
5. The MOST important part is consistency... if you miss a day, you can make it up the following day... but don't get too far behind!
Get read. This should be fun. I will be able to tell who took the challenge when we are back on track in March.

1/25/11

Wednesday, January 26

WOD
AMRAP 20 minutes
10 Overhead Squats
5 Pullups
200m run
Post time and weight to comments

1/24/11

Tuesday, January 25

WOD
5 rounds
10 Ground to Overhead(move the weight from the ground to overhead anyway you want)
20 Double Unders
Post time and weight to comments

1/23/11

Monday, January 24

WOD
Death by Box Jumps
With a running clock do one box jump the first minute, two the second minute, three the third minute until you are unable to complete the box jumps in the allotted minute. 18" minimum box/bench height. Post box/bench height and round to comments.

1/21/11

Saturday, January 22

WOD
3 rounds
15 Deadlift
15 Thrusters
Post weights and ti.me to comments

1/20/11

Friday, January 21

WOD
AMRAP 15 min
100m Run
10 Burpees
Post number of rounds to comments.

1/19/11

Thursday, January 20

WOD
5 rds
200m run
15 Squats
9 Push Press
Choose a weight that you can lift 10 times for the Push Press
Post time and weight to comments

1/17/11

Tuesday, January 18

WOD
21-15-9
Thrusters
Pullups
Post weight and time to comments

1/16/11

Monday, January 17

Warmup
3x 10 Pullups/ 10 Squats/ 10 Pushups/ 10 Hollow Rocks
WOD
5k run
Use www.mapmyrun.com, www.runningmap.com or a smartphone app to map your distance. Post your time to the comments.

1/14/11

Saturday, January 15

Warmup
5min jog

WOD
50 Pullups
50 Pushups
50 Situps
50 Squats
Post time to comments

1/13/11

Friday, January 14

Warmup
3x 10m BearCrawl/3 Forward Rolls/ 10m Broad Jumping/3 Forward Rolls

WOD
5 rounds
10 Deadlifts(go heavy)
200m shuttle run(50m out and back x 2)

Post load used and time to comments

Practice
5x Snatch/Burgener warmup

1/11/11

Wednesday, January 12

Warmup

3x 5 HandStandPushUps(HSPU)/10 Squats/10 Pullups/10 Situps
For the HSPU attempt to go as low as you can and still come back up. That might mean your elbows only bend a little bit. That's OK.
WOD
3 rds
400m run
21 Dumbbell swings
9 Box Jumps

Post load used and time to comments

1/10/11

Tuesday, January 11

Warmup
3 x 5 Cartwheels(each side)/ 5 Forward rolls/ 30sec Handstand hold/ 10 Squats/ 20m sprint out and back

WOD
AMRAP 15 min
15 Double Unders(or 30 single jumps if you can't do DU's)
10 Pushups
  5 Pullups

Post the number of rounds completed to comments.

1/9/11

Monday, January 10

Warmup
2x 2min jumping rope(Singles and Doubles)/20 squats/10 pullups
1min pass throughs
3x Snatch/Burgener Warmup

WOD
30 Hang Snatches
Make sure you keep the elbows locked out overhead and get all the way down when receiving the bar.
Post time and load used to comments

Cashout
Accumulate 2 minutes upside down in the handstand position. Break it up any way you need to.
 

1/7/11

Saturday, January 8

Warmup
3x
10m Duck Walk
10m Crabwalk
10m BearCrawl
10m Cartwheels

WOD
10x 100m Sprint
rest 90 sec between sprints.

Post fastest and slowest times to the comments

1/6/11

Friday, January 7

Warmup
5 minutes of jumprope practicing your Double Unders
then 3x 10 Pullups/10 Pushups/10 Situps/10 Squats/10 Pass throughs with a stick

WOD
3 rds
400m Run
10 OverHead Squats
Choose a weight that you can handle overhead and still get to the bottom of the squat with your hips back nad feet planted on the floor.
 
Post time and weight used to comments.

1/4/11

Wednesday, January 5

Warmup
3x 5 Cartwheels/5 Forward Rolls/15m Bear Crawl
WOD
50 Pushups
50 Deadlift
Every minute on the minute run 100m
Start the clock and start the Pushups. When the first minute is up run 100m and continue where you left off on the exercises. Do the 100m run at the start of each minute until you have completed the last Deadlift. Choose a moderate weight for the deadlifts.

1/3/11

Tuesday, January 4

Warmup
3x 10 pullups/10 situps/10 pushups/10 overhead squats
Samson stretch each side after every round

5 Rounds
200m run
7 Squat Cleans
7 Push Presses

Use a weight that is very challenging. Post time, type of weight and load used.

1/2/11

Monday, January 3

Warmup
3x 10 pullups/10 situps/10 pushups/10 overhead squats
Samson stretch each side after every round

WOD
30 handstand pushups( the top of your head should touch the ground each time.)
If you can't do handstand pushups, kick up to a handstand and slowly lower your head to the ground. Kick up again and repeat.
Post time and modifications to the comments