CrossFit Valencia, CA

Tuesday 070501

Max Strength, lower body

Heavy Squats 5 x 5

Workout Notes:  After a full CFWU, do a brief warm up of 8-12 squats, with good form, at weight you can handle.  Your work sets are 5 reps each and should be progressively heavier.

Max Strength, lower body

Heavy Squats 5 x 5

Workout Notes:  After a full CFWU, do a brief warm up of 8-12 squats, with good form, at weight you can handle.  Your work sets are 5 reps each and should be progressively heavier.

Monday 070430

"Cindy"

As many rounds in 20 minutes of:

(5) Pull ups

(10) Push ups

(15) Air Squats

Workout Notes: Go fast, go hard, go again.  Post rounds to comments.

Sunday 070429

Rest Day

Saturday 070428

Rest Day-Coach Gregg Glassman, CrossFit Journal What is Fitness" October, 2002

"Develop the capacity of a novice 800-meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world-class runner, gymnast, or weightlifter."

Firday 070427

3 mile run

Workout Notes:  Long, slow distance.  Look for a better time than past efforts.

Thursday 070426

CrossFit Total

Cleans

5 - 3 - 2 - 1 - 1 - 1

Workout Notes:  Dynamic first pull, with heels driving into the floor, explosive second pull, beginning with "triple extension" of ankles, knees and hips, shrug hard with elbows high and outside, "pull" yourself under the bar into a 1/2 to full squat.  Start light and move into heavier poundage's. 

Finisher: max ring dips for one set

Wednesday 070425

Static/Dynamic Strength Training

(60 sec.)  Isometric Squat

(20)  Box Jumps

(20) Good Mornings

5 rounds for time.  Quickly, after completing the 5th round, Rack a 45# barbell in the squat position and complete 30 steps on walking lunge.

Workout Notes:  Isometric Squat: Squat with your back pressed against a wall and hold your legs at about parallel to the floor for 60 seconds.  Move quickly to box jump, but be prepared to squat and jump hard... your legs are gonna be toast.  Do quick good mornings, keeping your low back rounded, get a good glute ham stretch... repeat times five. 

Doing the lunges after your workout is a real "gut check."  As we get into better shape, I will be including these "finishing," moves as a mental/physical challenge. (Compare 02/24/2007)

Static/Dynamic Strength Training

(60 sec.)  Isometric Squat

(20)  Box Jumps

(20) Good Mornings

5 rounds for time.  Quickly, after completing the 5th round, Rack a 45# barbell in the squat position and complete 30 steps on walking lunge.

Workout Notes:  Isometric Squat: Squat with your back pressed against a wall and hold your legs at about parallel to the floor for 60 seconds.  Move quickly to box jump, but be prepared to squat and jump hard... your legs are gonna be toast.  Do quick good mornings, keeping your low back rounded, get a good glute ham stretch... repeat times five. 

Doing the lunges after your workout is a real "gut check."  As we get into better shape, I will be including these "finishing," moves as a mental/physical challenge. (Compare 02/24/2007)

Static/Dynamic Strength Training

(60 sec.)  Isometric Squat

(20)  Box Jumps

(20) Good Mornings

5 rounds for time.  Quickly, after completing the 5th round, Rack a 45# barbell in the squat position and complete 30 steps on walking lunge.

Workout Notes:  Isometric Squat: Squat with your back pressed against a wall and hold your legs at about parallel to the floor for 60 seconds.  Move quickly to box jump, but be prepared to squat and jump hard... your legs are gonna be toast.  Do quick good mornings, keeping your low back rounded, get a good glute ham stretch... repeat times five. 

Doing the lunges after your workout is a real "gut check."  As we get into better shape, I will be including these "finishing," moves as a mental/physical challenge. (Compare 02/24/2007)

Tuesday 070424

Rest Day

Monday 070423

Centennial Conditioning

45# Thrusters        x20

GHD Crunches        x20

30# DB  Swing        x20

Back Extension       x20

60 Second rest

Workout Notes:  Repeat x5 for time.  Move quickly from exercise to exercise, in circuit.  This will result in 100 repetitions for each exercise.  This general conditioning WOD should help you blend aerobic with anaerobic, for a total body conditioning workout with a slight emphasis on mid torso.  Scale up or down on the weights according to your current ability. (Compare 10/18/06)

Centennial Conditioning

45# Thrusters        x20

GHD Crunches        x20

30# DB  Swing        x20

Back Extension       x20

60 Second rest

Workout Notes:  Repeat x5 for time.  Move quickly from exercise to exercise, in circuit.  This will result in 100 repetitions for each exercise.  This general conditioning WOD should help you blend aerobic with anaerobic, for a total body conditioning workout with a slight emphasis on mid torso.  Scale up or down on the weights according to your current ability. (Compare 10/18/06)

Centennial Conditioning

45# Thrusters        x20

GHD Crunches        x20

30# DB  Swing        x20

Back Extension       x20

60 Second rest

Workout Notes:  Repeat x5 for time.  Move quickly from exercise to exercise, in circuit.  This will result in 100 repetitions for each exercise.  This general conditioning WOD should help you blend aerobic with anaerobic, for a total body conditioning workout with a slight emphasis on mid torso.  Scale up or down on the weights according to your current ability. (Compare 10/18/06)

Sunday 070422

Rest Day