Monday, September 29, 2008

Tuesday WOD -- Deadlifts & Push-ups

For time:

Do 100 deadlifts @ 135lbs and 100 push-ups. You may alternate sets of the exercises. Remember strict form on each exercise.

Post time to comments.

Monday WOD -- Back Squat

Back Squat 5-5-5-5-5

Post loads to comments.

Saturday, September 27, 2008

Friday, September 26, 2008

Thursday, September 25, 2008

Friday -- Fun Run

Run 5k

Post time to comments.

Wednesday, September 24, 2008

Thursday -- Rest Day

If you have missed a workout (and you know you have), pick one and do it. Post your workout and scores with your name.

Wednesday WOD -- Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Enjoy!

Monday, September 22, 2008

Tuesday WOD -- Power Cleans

Power Cleans
3-3-3-3-3-3

Power Clean demonstration

Post weights lifted to comments (i.e. 135, 145, 165, 175(2), 170, 165)

Monday WOD -- Cindy

This is the same work out as last Monday only longer.

For 20 minutes, do as many rounds as possible of:

5 pull ups
10 push ups
15 air squats

See last Monday's post for videos and scoring instructions.

Post your score to comments.

Thursday, September 18, 2008

Friday -- Rest Day

Don't forget about the Legacy Luau Friday night. We need your support. See you there.

Thursday WOD -- Fran

This one is a great benchmark WOD. The work out is for time:

21 thrusters
21 pull ups
15 thrusters
15 pull ups
9 thrusters
9 pull ups

the rx for the trusters is 95 lbs

Example of thruster technique

you can modify this workout by using jumping pull ups and/or 65 lb thrusters or 45 lb thruster or air squats. You may also use dumb bells for thrusters.

Example of jumping pull ups


Post time and weights to comments.

Here is a video of what is possible

Tuesday, September 16, 2008

Wednesday WOD -- Jump Rope Fun

Do four rounds for time of:

50 jump rope double unders (rope goes around 2x per jump)
50 squats

Post time to comments

WOD (Work Out of the Day) -- Deadlift

Warm up
2 rounds of:
10 pull ups
10 sit ups
10 back extensions
10 push ups

WOD
Deadlift:
3-3-3-3-3-3

It is extremely important to use correct form. Do not lift more than you can do with strict form!

Deadlift Instruction 1
Deadlift Instruction 2
Deadlift Instruction 3
Deadlift Instruction 4
Deadlift Instruction 5
Deadlift Instruction 6
Deadlift Instruction 7
Deadlift Instruction 8

(six sets of three reps)
Post loads to comments (i.e. 225, 235, 245, 245, 255 (2 reps), 235)

Wednesday, September 10, 2008

WOD (Work Out of the Day) -- Mini Cindy

in 10 minutes as many rounds as you can of:
5 pull ups
10 push ups
15 squats

your score will be the number of rounds completed in 10 minutes plus your last partial numbers (i.e. 11 rounds, 5 pull ups and 7 pushups r.x.)

Form:
Pull Ups: Arms straight at bottom and chin over bar at top. Kipping encouraged.
Kipping Video 1
Kipping Video 2
Kipping Video 3

Push Ups: straight back throughout, arms straight at top, chest and thighs touch ground on bottom, back to straight arms.

Squats: Legs straight at beginning, weight on heels, bend until hip crease is below knees. Return to straight legs.

If you do the work out as prescribed, put r.x. after your score

SUBSTITUTIONS:
Jumping pull ups for pull ups
Knee push ups for push ups

If you substitute, note your variation on your score (i.e. 4 rounds r.x. and 6 rounds 2 pullups with jumping pull ups.)

Post your name and score to comments.