CrossFit Valencia, CA

Sunday 070701

Rest Day

Saturday 070630

"Blurring the Line"

4 rounds for time:

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

(20) 95# Front Squat, Rounds 1&3

(10) 95# Shoulder Press, Rounds 2&4

Workout Notes: Push yourself hard and fast on the sprints (100 yd.), 3/4 speed on the run (50 yd.).  Use good form on front squats for 1st and 3rd rounds, solid shoulder press to lockout each rep on 2nd and 4th round.  To scale up; add rounds in blocks of two, always completing an even number, giving fair time to both weightlifting moves.  The overall purpose is to blur the line between aerobic and anaerobic work... this is the workout to "get er done!"

Friday 070629

PUSH - PULL 180

  Tabata Push:

Dips

30# DB Press

  Tabata Pull:

65# Hang Clean

Pull Ups

  Workout Notes:

Start with Dips 20 on 10 off, for 2 cycles then:

DB press 20 on 10 off, for 2 cycles then:

Rest for 1 minute then:

Hang Clean 20 on 10 off, for 2 cycles then finish with:

Pull ups 20 on 10 off, for 2 cycles

Continue like this for 4 rounds of each exercise.  This is a 16 minute, upper body, muscular endurance WOD, with two exercises "pushing" in 180 degree opposite direction and two "pulling," once again, in 180 degree opposition. (Compare to 070411)

PUSH - PULL 180

  Tabata Push:

Dips

30# DB Press

  Tabata Pull:

65# Hang Clean

Pull Ups

  Workout Notes:

Start with Dips 20 on 10 off, for 2 cycles then:

DB press 20 on 10 off, for 2 cycles then:

Rest for 1 minute then:

Hang Clean 20 on 10 off, for 2 cycles then finish with:

Pull ups 20 on 10 off, for 2 cycles

Continue like this for 4 rounds of each exercise.  This is a 16 minute, upper body, muscular endurance WOD, with two exercises "pushing" in 180 degree opposite direction and two "pulling," once again, in 180 degree opposition. (Compare to 070411)

Thursday 070628

Rest Day

Wednesday 070627

Mid Torso Madness!

(25) Back Extension

(25) Crunches

200' row

(25) Back Extension

200' row

(25) Crunches

200' row

(25) Back Extension

200' row

(25) Crunches

200' row

(25) Back Extension

(25) Crunches

Workout Notes:  Go as hard and fast as you can, keeping good form.  This was an awesome mid-torso workout!  When your done, you will have done; 100 crunches, 100 back extension, and rowed a thousand yards.  Good job!  You may substitute 200 yd run for row. (compare to 12/12/06)

Mid Torso Madness!

(25) Back Extension

(25) Crunches

200' row

(25) Back Extension

200' row

(25) Crunches

200' row

(25) Back Extension

200' row

(25) Crunches

200' row

(25) Back Extension

(25) Crunches

Workout Notes:  Go as hard and fast as you can, keeping good form.  This was an awesome mid-torso workout!  When your done, you will have done; 100 crunches, 100 back extension, and rowed a thousand yards.  Good job!  You may substitute 200 yd run for row. (compare to 12/12/06)

Tuesday 070626

Max rounds in 20 minutes of:

(5) Clean and Jerk

(5) Ring Dips

(5) Pull Ups

Workout Notes:  Steady as you go, with good form.  Use between 95 - 135 pounds on your C&J.  Post rounds to comments.

Monday 070625

Run 3 miles for time

Sunday 070624

Rest Day

Saturday 070623

Rest Day

Friday 070622

Sprint Intervals

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

20 Dips

5 rounds, for time

Workout Notes:  Go hard, go fast, go again... look for your personal best. (Compare to 11/24/06)

Sprint Intervals

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

100 yd. Sprint

50 yd. Run

20 Dips

5 rounds, for time

Workout Notes:  Go hard, go fast, go again... look for your personal best. (Compare to 11/24/06)