September 28th, 2009
Turbo
Imagine working out in front of this crowd
Workout of the Day
For time:
200m sprint
21 GHD sit-ups
21 Burpee Box Jumps
200m sprint
15 GHD sit-ups
15 Burpee Box Jumps
200m sprint
9 GHD Situps
9 Burpee Box Jumps
Motivation wasn’t really a problem for our athletes during Fight Gone Bad on Sunday. I know for a fact that a few of you thought you might throw up from nerves and excitement as you looked out at the spectators before the workout. Despite the nerves, you went for it, gave it everything you had, and posted some great scores. Here’s a video on risk and motivation on Coach Melisa’s blog.
1 round for time:
30 Back Squat (bodyweight)
200m Run
30 Burpees
Weekly Plan
- Squats
- Level 1 squats: tabata – report results to coach;
- Level 2: OHS 3×2
- Skills:
- Level 1: 5:00 of push-up practice post workout - elbows tight to sides, straight line from head-to-toe… work toe pushup usings assistance bands if you cannot do them unassisted yet; Do this twice this week
- Level 2 skills:
- 3 sets of max ring dips at 2010 tempo – HIPS MUST LOWER AND BICEPS TOUCH RINGS - OR 3 sets of 5 assisted ring dips… report results to coach
- 1 RM Push Jerk
Unlimited also do:
- Level 1 squats: 2×50 air squats – report results to coach; or Level 2 squats: 3×3 Front squat
5 rounds for time(s):
Run 200 m
15 Snatch (95/65)
Run 200 m
Rest 2:00
Snatch includes a full squat every rep!
...or just do it
Squat 3×5 (add 5lbs to last workout)
then:
7 rounds for time:
Run 200m
2 sets of:
2 Power Cleans 155 lbs
1 Push Jerks 155 lbs
then:
Finish with accumulated 60 seconds in embedded L sit.
Talk about dedication - Catherine rented a car and drove 2 1/2 hours from North Dakota to workout at CrossFit Winnipeg.
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
Squat 3×5 (add 5lbs to last workout)
Ring Dip 3×5 (add 5lbs to last workout)
10-9-8-7-6-5-4-3-2-1
Sumo deadlift high pull 115#
Broad jumps
The workout was changed at 6AM this morning… mostly due to weather forecast.
Sprint
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
"Cousins"
Power Clean 5×3 (add 5 lbs to last workout)
Workout of the Day – Advanced Version
Missing Ashleigh
For time:
Power clean 185 x 5 reps
Run 200m
Handstand Pushup x 10 reps
Run 200m
Kettlebell swing 75 x 20 reps
Run 100 yards
Barbell squat jumps x 40 reps
Run 100 yards
Scaling from Advanced
Your power clean and kettlebell swing weights should be scaled to something tough but manageable. The 2 pood kettlebell is nothing to mess around with. It will crush you if you are not prepared. Try it only after warming up adequately and if you have mastery over its siblings. Otherwise, choose heavy but manageable weights.
The Rx on the barbell squat jumps is 45# for men and women. However, you can scale as low as 25# if you need to.
Handstand pushups will be scaled for todays purposes to 20 divebomber pushups.
FAREWELL ASHLEIGH!!!
We’re really going to be missing Ashleigh as she moves away out west to pursue some advanced studies. She’s left us a “Burpee Tomatoe Plant” which will start yielding some fruit in a couple months. You can look forward to some fresh tomatoes to remember Ash, and you can do some burpees to earn them 
Ash, it’s been such a pleasure to coach you, to have you coach me on how to handle my puppy, and to have just had you around the gym. Please drop by anytime!
Baseline
Deadlift 3×5
Add 5#.
Then, for time:
15 Clean & Jerks (125#/85#)
Run 400m
10 Clean & Jerks (125#/85#)
Run 200m
5 Clean & Jerks (125#/85#)
Run 100m
Power Clean 5×3 (set new PR)
Strict Chin Ups 3 x max reps (rest 3 mins between sets)
Then:
The Thruster Challenge Begins
Run 200m (route)
Take 3:1 rest to work ratio.
Run 400m (route)
Take 2:1 rest to work ratio.
Run 800m (twice around the 400m loop)
Warm up with some jogging and a few sprints before starting. Your score is the total for all runs.
Once again, please bring your own stopwatch if you have one to make it a little easier for the coaches to manage.
Post workout plans for tomorrow if you want someone to race against.
Happy Birthday SuperBean!
Run 8×50 yard
Take 3:1 rest to work ratio.
Run 4×400m
Take 2:1 rest to work ratio.
Run 2×800m
Take 1:1 rest to work ratio
Once again, please bring your own stopwatch if you have one to make it a little easier for the coaches to manage.
