Friday August 5. 2011

Posted in Training Journal on August 7th, 2011 by patty
Baseline:  ROM Drills.  1 mile run
 
Warm Up:  3 rounds:  15 wall balls , 20 push-ups, 30 Squats
 
Work Capacity:
 
Helen:  3 rounds for time: 
 
400M run, 12 KB swing (55 / 35#), 12 Pull-ups
 
Durability:  Dead hang pullups wide grip 3 x 3 x 3 x 3 x 3
 
Plank holds 90-90-90

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Thursday August 4. 2011

Posted in Training Journal on August 7th, 2011 by patty
endurance:  rom drills – 1 m run
 
warmup:  instructors choice
 
working capacity:
 
Complete as many reps as possible in 15 minutes of:

20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 108 pounds (either kb or o-bar)
30 Burpees
20 Shoulder to overhead, 135 pounds
100 m run
 
durability:
 
stretch

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Tueday August 2. 2011

Posted in Training Journal on August 7th, 2011 by patty
endurance:  ROM DRILLS – 1 mile run
 
warmup:   10 squats/ 10 rollovers / 10 jumping squats / 10 wall balls  = FOR 3 ROUNDS
 
working skill:   thrusters (review skill with PVC) and dumb bell snatches (review skill)
 
working capacity:  5 rounds
 
10 Thruster (95/55 rx)
10 1-arm snatch (40/25 rx)
50m burpee broad jump
 
durability:   3 rounds
 
10 GHD
10 Back extensions

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Monday August 1. 2011

Posted in Training Journal on August 7th, 2011 by patty
Endurance:  Rom Drills – 1 mile run
 
Warmup:  10 squats 10 shoulder rollouts 10 oh squats 10 good mornings 10 push ups for 3 
 
Strength:  Dead lift build 8 – 6 – 5 – 4 – 3 – 2 – 1 – 1   
Working Capacity:   5 rounds
 
5 jumping or kipping pullups
10 deadlifts 85%
10 burpees
100m run
 
Durability:  5 sets of lat (wide grip) pullups 
 
3 x 3 x 3 x 3 x 3
 
20 weighted situps

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Saturday July 30. 2011

Posted in Training Journal on August 7th, 2011 by patty

Rowing Concept 2 Class

3 x 2000m / 1 min easy

Row three 2000 meter pieces. Row for one minute at light pressure between each 2000.

Crossfit Class

baseline:  rom drills – run 800m   

warmup:  10 minutes TGU  

working capacity:   21 – 15 – 9  

Curtis P’s

Burpee

Double Unders

durability:   2 rounds

pike 10 on balls 

20 wall ball situps

 

 

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