Thursday, October 28, 2010

Absent....but not really. WANTED: running buddies!


I've been TERRIBLE at posting WODs of late. Primarily due to the buzz occurring around our household.

I am looking for running buddies for some runs, long or short, leading up to the Tulsa Route 66 Marathon on November 21st. Any takers?

I JUST NEED TO RUN!

Tuesday, October 19, 2010

MONDAY: "Tabata This!", TUESDAY 5K

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

TUESDAY
warmup & 5K

Thursday, October 14, 2010

Gaining Focus

Tuesday
warmup:
stretch/mobility
CF warmup

WOD:
"Fran"
21-15-9
Thrusters (65#)
pullups

Wednesday

warmup:
30 split lunge
30 pushups
30 pullups

strength:
Back Squat 5-5-5 (use approx. 60/65/70% 1RM)
125-135-145

WOD:
4 rounds, not for time
400 m run
10 kipping pullups

Thursday
warmup:
stretch/mobility
30 push-ups
30 squats
30 GHD situps

WOD:
"Jackie"
1000m row
50 thrusters (65/35#), I used 45#
30 pullups

Friday
warmup;
35# walking lunge, 100 ft
30 GHD situps
30 back ext.
30 pushups
10 pullups
11 dips

WOD:
3RFT
75# hang power clean, 15 reps
15 burpees

Friday, October 8, 2010

A Week of Workouts...back into it!

MONDAY
WOD:
3RFT, each for time
Row 500 m
Run 400 m
rest 3 minutes between rounds

TUESDAY
WARMUP:
CF warmup

WOD:
Barbell Complex, AMRAP 12 minutes
5 deadlift
5 hang power clean
5 front squat
5 push press

used 75#

WEDNESDAY
WARMUP:
30 mountain climbers
30 pushups
30 back extensions
30 split lunges
30 squats
30 pullups
30 knees to elbows
bear crawl, 100 ft
11 dips

WOD:
21-18-15-12-9-6-3
strokes on C2 Rower
push press

THURSDAY
Rest Day

FRIDAY
WARMUP:
30 mountain climbers
30 pullups
30 back extensions
30 GHD situps
30 split lunges
30 squats
12 dips

WOD:
AMRAP 10 minutes
95# deadlift, 15 reps
pushups, 15 reps