CrossFit Valencia, CA

Friday 070831

GPP, "Go Hard, Go Fast, Go Again!"

5 rounds for time of:

200 yd. Sprint (may substitute rowing machine)

20 Push Ups

30 Squats

40 Good Mornings

5 Rounds for time

Workout Notes: Do 5 rounds of the above circuit as fast as you can, with good form, no cheating on each movement.  Rest/Breath if you must, but continue as quickly as you can.  Good luck!  Go hard, go fast, go again!

GPP, "Go Hard, Go Fast, Go Again!"

5 rounds for time of:

200 yd. Sprint (may substitute rowing machine)

20 Push Ups

30 Squats

40 Good Mornings

5 Rounds for time

Workout Notes: Do 5 rounds of the above circuit as fast as you can, with good form, no cheating on each movement.  Rest/Breath if you must, but continue as quickly as you can.  Good luck!  Go hard, go fast, go again!

Thursday 070830

CrossFit Total

Dead Lift: 5 - 3 - 2 - 1 - 1 - 1

Workout Notes:  Good form. Hands slightly wider than shoulder width, feet at shoulder width and toe outward.  Bar should pass over the joint between the "pinky" or 5th toe and the foot.  Explode upward, driving heels into the floor, while keeping chest up.  For a great review of the Dead lift, by Coach Mark Rippetoe, see CFJ July 2006.  Or you can get "all you ever wanted to know" from Coach Rippetoe's book "Starting Strength." (Click on Cover of this text on the right column of this page, bottom).

CrossFit Total

Dead Lift: 5 - 3 - 2 - 1 - 1 - 1

Workout Notes:  Good form. Hands slightly wider than shoulder width, feet at shoulder width and toe outward.  Bar should pass over the joint between the "pinky" or 5th toe and the foot.  Explode upward, driving heels into the floor, while keeping chest up.  For a great review of the Dead lift, by Coach Mark Rippetoe, see CFJ July 2006.  Or you can get "all you ever wanted to know" from Coach Rippetoe's book "Starting Strength." (Click on Cover of this text on the right column of this page, bottom).

CrossFit Total

Dead Lift: 5 - 3 - 2 - 1 - 1 - 1

Workout Notes:  Good form. Hands slightly wider than shoulder width, feet at shoulder width and toe outward.  Bar should pass over the joint between the "pinky" or 5th toe and the foot.  Explode upward, driving heels into the floor, while keeping chest up.  For a great review of the Dead lift, by Coach Mark Rippetoe, see CFJ July 2006.  Or you can get "all you ever wanted to know" from Coach Rippetoe's book "Starting Strength." (Click on Cover of this text on the right column of this page, bottom).

Wednesday 070829

Teasing Fran

2-5 Rounds, timed:

95# Thruster: 2-4-6-8-10-10-8-6-4-2

Pull ups: 2-4-6-8-10-10-8-6-4-2

Workout Notes: Push yourself hard on this WOD, and you may find yourself "teasing" a quicker time out of your next date with Fran! 

Pyramid up, then down.  Each pyramid, as listed = 60 reps of each movement.  Choose rounds, based on your ability.  Complete reps, jump down, shake it out, and move on to the next rep sequence.  Don't take more than 20 seconds to do your next reps.  If you fail, say at 6, "jump" the next set (8) and continue to another set of 8 only, and pyramid down. 

"Jumping" pull ups, to the un-initiated, may seem like a waste... believe me, it is NOT!  You will enjoy an increase in pull up abilities by "cheating" in this fashion.  10 at the "top" of the pyramid is only a suggestion.  You may pyramid up, to 12 or more, or pyramid down. Just get at least two rounds done.  Good luck.

Teasing Fran

2-5 Rounds, timed:

95# Thruster: 2-4-6-8-10-10-8-6-4-2

Pull ups: 2-4-6-8-10-10-8-6-4-2

Workout Notes: Push yourself hard on this WOD, and you may find yourself "teasing" a quicker time out of your next date with Fran! 

Pyramid up, then down.  Each pyramid, as listed = 60 reps of each movement.  Choose rounds, based on your ability.  Complete reps, jump down, shake it out, and move on to the next rep sequence.  Don't take more than 20 seconds to do your next reps.  If you fail, say at 6, "jump" the next set (8) and continue to another set of 8 only, and pyramid down. 

"Jumping" pull ups, to the un-initiated, may seem like a waste... believe me, it is NOT!  You will enjoy an increase in pull up abilities by "cheating" in this fashion.  10 at the "top" of the pyramid is only a suggestion.  You may pyramid up, to 12 or more, or pyramid down. Just get at least two rounds done.  Good luck.

Tuesday 070828

Rest Day

Rest Day

Monday 070827

Conditioning / Intervals

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

(20) Burpees or (10) 75-95 # Thrusters, Repeat for 4 rounds

Workout Notes:  At the end of intervals on round 1 and 3, do (20) Burpees.  At the end of intervals on rounds 2 and 4, do (10) Thrusters.  When you have finished, you will have Sprinted 1600 yds. and jogged 800 yds.  You will have completed 80 burpees and 40 thrusters. (Compare 061222)

For an explanation on "thrusters," or any exercise listed, go to the left column on the main page, look under the heading: "About CrossFit," and click on "The Exercises."  This will give you an opportunity to look at either a slide show, or video of the selected exercise.

Conditioning / Intervals

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

(20) Burpees or (10) 75-95 # Thrusters, Repeat for 4 rounds

Workout Notes:  At the end of intervals on round 1 and 3, do (20) Burpees.  At the end of intervals on rounds 2 and 4, do (10) Thrusters.  When you have finished, you will have Sprinted 1600 yds. and jogged 800 yds.  You will have completed 80 burpees and 40 thrusters. (Compare 061222)

For an explanation on "thrusters," or any exercise listed, go to the left column on the main page, look under the heading: "About CrossFit," and click on "The Exercises."  This will give you an opportunity to look at either a slide show, or video of the selected exercise.

Conditioning / Intervals

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

(20) Burpees or (10) 75-95 # Thrusters, Repeat for 4 rounds

Workout Notes:  At the end of intervals on round 1 and 3, do (20) Burpees.  At the end of intervals on rounds 2 and 4, do (10) Thrusters.  When you have finished, you will have Sprinted 1600 yds. and jogged 800 yds.  You will have completed 80 burpees and 40 thrusters. (Compare 061222)

For an explanation on "thrusters," or any exercise listed, go to the left column on the main page, look under the heading: "About CrossFit," and click on "The Exercises."  This will give you an opportunity to look at either a slide show, or video of the selected exercise.

Conditioning / Intervals

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

50 yd. Jog

100 yd. Sprint

(20) Burpees or (10) 75-95 # Thrusters, Repeat for 4 rounds

Workout Notes:  At the end of intervals on round 1 and 3, do (20) Burpees.  At the end of intervals on rounds 2 and 4, do (10) Thrusters.  When you have finished, you will have Sprinted 1600 yds. and jogged 800 yds.  You will have completed 80 burpees and 40 thrusters. (Compare 061222)

For an explanation on "thrusters," or any exercise listed, go to the left column on the main page, look under the heading: "About CrossFit," and click on "The Exercises."  This will give you an opportunity to look at either a slide show, or video of the selected exercise.

Sunday 070826

Rest Day

Saturday 070825

Rest Day

Friday 070824

Upper body burnout

Complete 7 to 10  3 minute rounds of:

(5) Pull Ups

(10) Dips

(15) Push Ups

Workout Notes: Use the round timer with 3:1 work:rest ratio.  Do as many cycles as you can during the 3 minute work round, rest only during your minute break.  Pick up exactly where you left off the cycle before.  Score by total of cycles completed.   Finisher: 50 Crunches, 50 Back Extensions, as fast as you can! 

Upper body burnout

Complete 7 to 10  3 minute rounds of:

(5) Pull Ups

(10) Dips

(15) Push Ups

Workout Notes: Use the round timer with 3:1 work:rest ratio.  Do as many cycles as you can during the 3 minute work round, rest only during your minute break.  Pick up exactly where you left off the cycle before.  Score by total of cycles completed.   Finisher: 50 Crunches, 50 Back Extensions, as fast as you can! 

Upper body burnout

Complete 7 to 10  3 minute rounds of:

(5) Pull Ups

(10) Dips

(15) Push Ups

Workout Notes: Use the round timer with 3:1 work:rest ratio.  Do as many cycles as you can during the 3 minute work round, rest only during your minute break.  Pick up exactly where you left off the cycle before.  Score by total of cycles completed.   Finisher: 50 Crunches, 50 Back Extensions, as fast as you can! 

Thursday 070823

Flying Starts with Mid-Torso Madness

4 rounds of:

50 yd. Run

50 yd. Sprint

50 yd. Run

50 yd. Sprint

Rounds 1 & 3: (25) Squats and (25) Back Extensions

Rounds 2 & 4: (25) Lunges (25) Crunches

Workout Notes:  Short but sweet WOD, with emphasis on sprint intervals, lower body endurance and mid-torso strength.  Go hard and fast without pause.  See if you can get 'er done under 10 minutes!  You can do it!  Good luck!

Flying Starts with Mid-Torso Madness

4 rounds of:

50 yd. Run

50 yd. Sprint

50 yd. Run

50 yd. Sprint

Rounds 1 & 3: (25) Squats and (25) Back Extensions

Rounds 2 & 4: (25) Lunges (25) Crunches

Workout Notes:  Short but sweet WOD, with emphasis on sprint intervals, lower body endurance and mid-torso strength.  Go hard and fast without pause.  See if you can get 'er done under 10 minutes!  You can do it!  Good luck!

Wednesday 070822

"Sweat 45s" GPP

65# Hang Clean/65# Thruster: 9/1 - 8/2 - 7/3 - 6/4 - 5/5 - 4/6 - 3/7 - 2/8 - 1/9

40# DB Swing/Pull-up: 9/1 - 8/2 - 7/3 - 6/4 - 5/5 - 4/6 - 3/7 - 2/8 - 1/9

Workout Notes: 65# Hang Cleans x 9 followed immediately by 65# Thruster x1, Cleans x 8 and Thrusters x 2, Cleans x7 and 3 Thrusters, etc.... After the last of this superset, go immediately to 40# DB Swing/Pull Ups and do the same sequence.  Sound easy?  Get busy!  You're gonna love this one!  When your done, you'll have completed 45 reps of each movement!

"Sweat 45s" GPP

65# Hang Clean/65# Thruster: 9/1 - 8/2 - 7/3 - 6/4 - 5/5 - 4/6 - 3/7 - 2/8 - 1/9

40# DB Swing/Pull-up: 9/1 - 8/2 - 7/3 - 6/4 - 5/5 - 4/6 - 3/7 - 2/8 - 1/9

Workout Notes: 65# Hang Cleans x 9 followed immediately by 65# Thruster x1, Cleans x 8 and Thrusters x 2, Cleans x7 and 3 Thrusters, etc.... After the last of this superset, go immediately to 40# DB Swing/Pull Ups and do the same sequence.  Sound easy?  Get busy!  You're gonna love this one!  When your done, you'll have completed 45 reps of each movement!