Monday 2.17.14

Skill: Ring Dips.  3 x max reps.  These should be as deep as possible.  And at least 2 min rest between sets.

WOD: "Tabata Something Else"
- Pull Ups
- Push Ups
- Sit Ups
- Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight of Gym Jones:

- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example: A total score of 48 is determined by adding up the lowest number of reps in any set of each exercise:
19 squats
8 pull ups
9 push ups
12 sit ups
This score is 48

Post reps to comments.

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Article:  CrossFit Chicks - The Paradox

Wednesday 7.11.12

The hills outside of Marine Base, Camp Pendleton.  CrossFit threw us for another loop this year and added a fourth day of competition!  The CrossFit Games starts today, not Friday.  Check out what the athletes will be doing today here.

Skill: Turkish Get Ups or make up a strength day you missed

Conditioning: "Tabata Something Else"
-Pull Ups
-Push Ups
-Sit Ups
-Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight of Gym Jones:

- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example: A total score of 48 is determined by adding up the lowest number of reps in any set of each exercise:
19 squats
8 pull ups
9 push ups
12 sit ups
This score is 48

Post weights and times to comments.

Friday 7.29.11

To put yourself in proper push up postion, start out flat on the floor with the nose, chest, pelvis, and thighs – as much of the body as possible – making contact and then press to full extension. The posture on the floor sets the posture for the entire set.

SWOD: Weighted Pullups 3-3-3-3-3

Metcon: "Tabata Something Else".  Compare to 2.17.11
-Pull Ups
-Push Ups
-Sit Ups
-Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight of Gym Jones:

- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example: A total score of 48 is determined by adding up the lowest number of reps in any set of each exercise:
19 squats
8 pull ups
9 push ups
12 sit ups
This score is 48

Post weights and times to comments.

Thursday 2.17.11

Compound Kids learning to squat

Warm Up: Coaches choice

SWOD: Shoulder Press 3-3-3-3-3

Metcon:  "Tabata Something Else".  Compare to 3.26.10

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Some performance insights and a scoring example from Mark Twight of Gym Jones:
   
- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example: A total score of 48  is determined by adding up the lowest number of reps in any set of each exercise.
19 squats
8 pull-up
9 push-up
12 sit-up
This score is a 48.

Post scores to comments. cc

Friday 3.26.10

Everyone did a great job with the power snatch yesterday. It's a foreign lift for most of us, but I saw some good progress!

SWOD:
Bench Press 3-3-3-3-3 (work up to A 3RM)

Metcon:
"Tabata Something Else"
-Pull Ups
-Push Ups
-Sit Ups
-Squats

WOD Tips:
For the SWOD, compare your weights to 3.05.10, but you you should be able to beat it since that was a 5rm.

For the metcon, do a full 4:00 tabata round on the one movement before moving onto the next. Your score is the lowest number of reps on each movement.

Post weights and tabata scores to the comments section! bc