CrossFit Valencia, CA

Wednesday 070801

Tabata Squats

20w 10r x 8 rounds

Workout Notes: 20 seconds of work (air squats), 10 seconds of rest, and repeat 8 times, for four minutes of fast, good form, heels on the ground squats.  Great WOD to build lower body muscular endurance.  Count your lowest number of reps as your score for the day.  My best score had been 12, this morning I got 18.  I had 22 the first two rounds and just dropped off after that.  I tell you this not to brag, but so that I can compare to a real athlete, Greg Amundson who's best is 21!

To see how awesome this is, go to the main CF website and scroll down to the WOD entry for February 7, 2007.  There you will find a link to a video of Greg doing Tabata squats... followed by 25 muscle ups!  GO CF!  GO GREG!  This video motivated me to get a better score.  I just kept thinking of Greg's effort and the fact that he looked like a machine.  Just keep going hard and tell yourself "I'm a machine, I'm a machine!"  Good luck, post your #'s to comments.

Tabata Squats

20w 10r x 8 rounds

Workout Notes: 20 seconds of work (air squats), 10 seconds of rest, and repeat 8 times, for four minutes of fast, good form, heels on the ground squats.  Great WOD to build lower body muscular endurance.  Count your lowest number of reps as your score for the day.  My best score had been 12, this morning I got 18.  I had 22 the first two rounds and just dropped off after that.  I tell you this not to brag, but so that I can compare to a real athlete, Greg Amundson who's best is 21!

To see how awesome this is, go to the main CF website and scroll down to the WOD entry for February 7, 2007.  There you will find a link to a video of Greg doing Tabata squats... followed by 25 muscle ups!  GO CF!  GO GREG!  This video motivated me to get a better score.  I just kept thinking of Greg's effort and the fact that he looked like a machine.  Just keep going hard and tell yourself "I'm a machine, I'm a machine!"  Good luck, post your #'s to comments.

Tabata Squats

20w 10r x 8 rounds

Workout Notes: 20 seconds of work (air squats), 10 seconds of rest, and repeat 8 times, for four minutes of fast, good form, heels on the ground squats.  Great WOD to build lower body muscular endurance.  Count your lowest number of reps as your score for the day.  My best score had been 12, this morning I got 18.  I had 22 the first two rounds and just dropped off after that.  I tell you this not to brag, but so that I can compare to a real athlete, Greg Amundson who's best is 21!

To see how awesome this is, go to the main CF website and scroll down to the WOD entry for February 7, 2007.  There you will find a link to a video of Greg doing Tabata squats... followed by 25 muscle ups!  GO CF!  GO GREG!  This video motivated me to get a better score.  I just kept thinking of Greg's effort and the fact that he looked like a machine.  Just keep going hard and tell yourself "I'm a machine, I'm a machine!"  Good luck, post your #'s to comments.

Tuesday 070731

Rest Day

Monday 070730

"J.T."

21-15-9 reps, for time

Handstand push-ups

Ring dips

Push-ups

Workout Notes: In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.  If you haven't found it already, go to the nearest book store and get a copy of Lone Survivor, by Marcus Luttrell.  This is a well written account of the incident in which Jeff Taylor and other brave patriots lost their lives.  I will post a photo and link to the book in a future post.

Sunday 070729

Rest Day

Saturday 070728

Upper Torso Strength

Shoulder Press: 8 - 6 - 4 - 4 - 2 - 8/12

Workout Notes: After three brisk rounds of the official CFWU, complete this strength workout, working hard to complete each rep with good form.  Lockout the elbows at the top of the movement, push press only if you fail on the rep with a straight shoulder press.  Increase weight each set, except for your last.  For the last set, drop the weight down to that used for your six rep set and get as many reps as you can, 8 minimum, 12 maximum.

Upper Torso Strength

Shoulder Press: 8 - 6 - 4 - 4 - 2 - 8/12

Workout Notes: After three brisk rounds of the official CFWU, complete this strength workout, working hard to complete each rep with good form.  Lockout the elbows at the top of the movement, push press only if you fail on the rep with a straight shoulder press.  Increase weight each set, except for your last.  For the last set, drop the weight down to that used for your six rep set and get as many reps as you can, 8 minimum, 12 maximum.

Friday 070727

Legs and Mid Torso

5 rounds for time:

(20) Squats

(20) GHD Crunches

(20) Lunges

(20) Back Extensions

Workout Notes:  Repeat, in circuit, each of the four exercises; five rounds as quickly as you can "stomach" it... pun intended.  Record your time, and plan on besting it when you see this workout next time. (Compare to February 9, 2007)

Legs and Mid Torso

5 rounds for time:

(20) Squats

(20) GHD Crunches

(20) Lunges

(20) Back Extensions

Workout Notes:  Repeat, in circuit, each of the four exercises; five rounds as quickly as you can "stomach" it... pun intended.  Record your time, and plan on besting it when you see this workout next time. (Compare to February 9, 2007)

Thursday 070726

Rest Day

Wednesday 070725

"Lynne"

5 rounds of:

Body weight Bench Press

Pull Ups

Workout Notes:  This is one of many "benchmark" workouts from CF known as "the girls."

Load the bar to the same amount that you weigh and do it, followed by pull ups, for max reps per round.  Total your reps for both exercises at the end of five rounds and that's your benchmark.  Keep a good log of your efforts and when you see "Lynne" again do your best to beat today's effort!

"Lynne"

5 rounds of:

Body weight Bench Press

Pull Ups

Workout Notes:  This is one of many "benchmark" workouts from CF known as "the girls."

Load the bar to the same amount that you weigh and do it, followed by pull ups, for max reps per round.  Total your reps for both exercises at the end of five rounds and that's your benchmark.  Keep a good log of your efforts and when you see "Lynne" again do your best to beat today's effort!

Tuesday 070724

Glute/Ham/Quad Strength

Back Squat 8 - 6 - 4 - 4 - 2 - 8/12

45# BarBell Walking Lunge

Workout Notes: After a full CFWU, do heavy work sets.  Finish with your max wt. for two reps, followed immediately by 8-12 reps at the same weight used for the 6 rep set.   

Finisher: Immediately grab the 45# bar and complete as many walking lunges as you can!

Glute/Ham/Quad Strength

Back Squat 8 - 6 - 4 - 4 - 2 - 8/12

45# BarBell Walking Lunge

Workout Notes: After a full CFWU, do heavy work sets.  Finish with your max wt. for two reps, followed immediately by 8-12 reps at the same weight used for the 6 rep set.   

Finisher: Immediately grab the 45# bar and complete as many walking lunges as you can!

Monday 070723

Upper Body Endurance

Pull ups              x 5

30# DB Press      x 10

Push up              x 15

Run 200 yds.

Max rounds in 20 minutes, post rounds in comments.

Workout Notes:  Use assistance for pull ups, if needed.  You may also substitute 200 yds on rower, if you don't want to run.  The running distance is marked on the parking lot, on the west side of the gym, in white paint.  Push yourself hard, and enjoy the workout!

Upper Body Endurance

Pull ups              x 5

30# DB Press      x 10

Push up              x 15

Run 200 yds.

Max rounds in 20 minutes, post rounds in comments.

Workout Notes:  Use assistance for pull ups, if needed.  You may also substitute 200 yds on rower, if you don't want to run.  The running distance is marked on the parking lot, on the west side of the gym, in white paint.  Push yourself hard, and enjoy the workout!

Upper Body Endurance

Pull ups              x 5

30# DB Press      x 10

Push up              x 15

Run 200 yds.

Max rounds in 20 minutes, post rounds in comments.

Workout Notes:  Use assistance for pull ups, if needed.  You may also substitute 200 yds on rower, if you don't want to run.  The running distance is marked on the parking lot, on the west side of the gym, in white paint.  Push yourself hard, and enjoy the workout!