Archive for May, 2009

Dumbbell Thruster

“Coach Rut’s Dumbbell Bear”
Every minute on the minute for twenty minutes, do

5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

Use 40% of bodyweight that is if you weigh 80kgs then use 2 x 20kg dumbbells. Count successfully completed rounds on the minute then finish as many rounds as possible in time remaining and record both. e.g.12/10.

WOD courtesy of Pioneer Valley CrossFit

Pioneer Valley CrossFit

After warming up practice a skill like overhead squats. Even if you use a broomstick. Remember, for the overhead squat, weight on the heels, knees out over feet, locked out elbows, active shoulders and keep the bar in the frontal  plain.

Then:

10 rounds for time of

15 Deadlifts 60kg

15 Push ups

Compare to 21 April 2009

Dumbbell Swing

Northeast CrossFit Games Qualifier WOD #2

10-9-8-7-6-5-4-3-2-1 of

PowerCleans 70kg/47.5kg

Chest to Bar Pullups

Dumbbell Swings 25kg/15kg

Alison Biviano resting after "Hansen"

Introducing one of CrossFit Feel Good’s athletes. Alison Biviano is a real success story and shows what dedication, CrossFit and Zoning can do. In 10 weeks of training Alison has lost almost 10 kilograms in weight and centimetres off her waistline. More importantly she’s stronger, fitter and faster giving her colleagues at work a run for their money in their lunchtime fun runs.

GOOD WORK ALISON!

Rest Day

or

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

CrossFit West Santa Cruz

For Time:

20-15-10

Hang Power Snatch

Overhead Squat

AMRAP in 20 minutes:

21 Jumping pull ups

15 Thrusters

 9 Push ups

Use about the same weight for the thrusters as you use for “Fran”.

“ANGIE”

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

Complete 100 of each exercise before moving onto the next.

REST DAY

or

100 hanstands.

3 rounds for time of:

800m run

21 Overhead Squats (40kg)

30 L-pull ups

Modify weight as required. If you can’t do L-pull ups do tuck pull ups, where you tuck up into a ball and pull up, or jumping pull ups.

Overhead Squat 1,1,1,1,1.

Front Squat 1,1,1,1,1.

Back Squat 1,1,1,1,1.

Try and increase weight through the workout. If you don’t have overhead squats preactice with a light weight then go onto heavy front squats.