“Fran”
Courtesy of CrossFit.com
21-15-9:
– Thrusters (95#/65#)
– Pullups
Month: November 2009
Workout
1. Row 500m
2. 21-15-9
– Deadlifts
– Burpees
3. Row 500m
Categories
2009-11-30 UGS WOD
Power Clean (40-50% max deadlift)
3 X 3 (1 min rest between sets)
Front Squat
3 x 10 (1 min) 50% max back squat
4 x 5 (1 min) 55% max back squat
5 x 3 (1 min) 60% max back squat
4 Rounds:
1a. 20 Ring Dips
1b. 10 Weighted Pullups
5 Rounds:
2a. 200′ Farmers Walk
2b. 20 Sledge Strikes
Sunday is rest day at 41Fitness. Our weekly announcements are posted on Sunday. Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.
Weekly Announcements
– Our regular class schedule resumes on Monday, November 30.
– We are continuing to add to our eclectic music library at The Boneyard. We want to know what pumps you up. There is a sign-up sheet at the gym. Please be sure to provide us with the artist name and song title.
– Our second batch of tees are available for pick-up. We will be ordering sweatshirts, hoodies, beanies, and head/sweat bands. If you are interested in any of these items, please let us know.
– Saturday, December 5 is the 20th Annual Jingle Bell Run. Join 41Fitness as we run/walk for Arthritis. Visit Events for more info. Our hours will be from 11:00 a.m. – 1:00 p.m. on that day.
– The Boneyard will be closed on the evening of Thursday, December 10.
A message to our members: Rest today, for training starts again tomorrow.
5K Run
“Turkey Trot”
15 to 5 / 5 to 15 (for time)
1a. Burpees or Squat Thrusts
2a. Air Squats
| 1a. | 15 | 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 |
| 2a. | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
Pushup Breathing Ladder
Work to failure three times:
– 1 Pushup, 1 Breath for Rest
– 2 Pushups, 2 Breaths for Rest
– 3 Pushups, 3 Breaths for Rest
– 4 Pushups, 4 Breaths for Rest
– etc.
Rest for three to five minutes between sets.
“Chelsea”
Courtesy of CrossFit.com
30 Minutes, on the minute do:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Note: Perform 8 situps in place of pullups if you are doing this one at home and do not have access to a pullup bar.
Categories
2009-11-25 UGS WOD
Warmup
– Row 500m
– Hip Mobility
– 200′ Tire Drag
Tire Flips
– 3 x 5 Tire Flips (2 minutes rest before each set)
Squats
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)
Categories
2009-11-24 UGS WOD
Warmup
– Row 500m
– Shoulder Mobility
– 10 Sandbag Clean and Press w/ Squat Drop
Weighted Pullups
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (2 minutes rest before each set)
Standing Press
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)