Gentleman's W/O

Austen is such a gentleman. Whenever he's ahead in a workout he always slows down and waits for the ladies. It makes me wonder if I should load him a bit more and make the wait a little more interesting. Feel free and let me know what you think.


W/O1
10 Jump Squats
10 Dumbbell Deadlifts
10 Push-ups
10 Rounds

W/O2
8 Dumbbell Deadlifts
6 Dumbbell Hang Squat Cleans
4 Dumbbell Thrusters
Repeat three times through without putting dumbbells down and then:
150 Jump Rope
25 Sit-ups
3 Rounds through the entire W/O

W/O3
3 Manmakers (the whole enchilada)
Every minute on the minute for 15 Minutes

Man up

The manmakers were a bit much even when in fact the exercise was a renegade row. I called them manmakers yesterday but the movement didn’t include the complete burpee, clean and push presses that makes a real manmaker a right of passage. We did a push up before the row, and between as we alternated left and right.
Workouts are supposed to push your boundaries. I think yesterday pushed mine. There are always challenges even after eight years of training . . .

W/O1
3 Renegade rows with Dumbbells – alt/per
5 Burpees (still holding dumbbells)
7 Cleans
9 Push Presses
11 Knees to Chest alt/per
4 Rounds

W/O2
10 Renegade Rows with Dumbbells
25 Thrusters
3 Rounds

Cooking Up Trouble

I'm working a lot and cooking a lot which means I'm busy. So are all of you I suspect which is why I threw in the burpee workouts because you can do them at home between bastings. And, you'll learn really quickly if you've eaten too much . . . .

W/O1
15 Burpees
15 Weighted Squats (heaviest dumbbells held at shoulder height)
15 Knees to Chest (1 and 1 = 1)
4 Rounds

W/O2
5 Burpees every minute on the minute for 20 minutes

W/O3
5 Burpees
5 Squats
5 Burpees
5 Push-ups
8 Rounds

Workout for one

I’ve often thought that Wendy was in a class by herself and after several ‘It’s not you, it’s me’ e-mails, from the 10a Regulars, that was literally true. You’d think I would have been nicer to her but frankly, it was all her husband’s fault. Mark was in class earlier and put such a heroic effort into the Veteran’s Day homage, 'Murph,' that I though it would be great to be able tell each other war stories at the dinner table. So don't think about it as aching muscles Wendy, think about it as a magic opportunity to bond with your spouse. You're welcome.


Murph
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

For the play at home game:

W/O1 Scramble
1 Mile Run
150 Squats
10 Rounds of:
10 Hanging rows or jumping pull-ups
20 Push-ups
Followed by 150 Squats
1 Mile Run


W/O2 Murphette
400m Run
50 Hanging Rows or jumping pull-ups
100 Push-ups
150 Squats
400m Run


W/O3 Rounds
800m Run
25 Push-ups
100 Squats
800m Run
25 Push-ups
100 Squats
800m Run
25 Push-ups
100 Squats
800m Run

We Like Mike!

The ladies learned CrossFit Rule #1: If the workout has a name, it’s harder than it looks. Great work on 'Michael'! and welcome back Jill!

W/O1
25 Jump Squats
25 Sit-ups
4 Rounds

W/O2
400m Run
21 Overhead Squats (with Broomstick)
21 Knees to Chest alt/per
21 Supermans
5 Rounds

W/O3
100 Jumping Jacks
Overhead Walking Lunge 50 Feet
75 Jumping Jacks
Overhead Walking Lunge 50 Feet
50 Jumping Jacks
Overhead Walking Lunge 50 Feet
25 Jumping Jacks
Overhead Walking Lunge 50 Feet

Cleaning up

I've been on a cleaning binge and I really wish I was talking about my kitchen floors (my poor socks). Honestly, I've had the Monday class doing cleans a lot lately but it's a movement that takes loads and loads of practice and I wanted to get you all to a place where I could trust you to do them without a coach's supervision. I've seen dangerous hybrids develop and they're nasty to try and fix. So here you folks go - free of a coaching chaperon - you've earned a little alone-time with this movement.


W/O1
6 Dumbbell Deadlifts
6 Dumbbell Hang Cleans
Every minute on the minute for 15 minutes

W/O2
10 Burpees
8 Dumbbell Cleans
6 Split Jerks – alt/per
15 Sit-ups
5 Rounds

W/O3
10 Jump Lunges alt/per
10 Side Lunges alt/per
20 Jump Squats
20 Push-ups
4 Rounds

Who invited Fran?

Austen came in Monday and he needed to be finished fast. That's what he said, anyway. I think he meant he had errands to run so he needed to finish the workout fast. Of course, I took that to mean he needed the workout to finish him fast. It did. He did. All good. Fran.


The minute you hear the name 'Fran' you know that the fear and anxiety created by that workout will take longer to get over than the workout itself. I'm currently contemplating a sub four Fran which would mean shaving off a meager 2 seconds from my current time. Two seconds is roughly how long it would take to punch me hard in the gut and it would feel about the same.


Let's look at a number of ways to get acquainted with Fran:

W/O1 - When Martin Calls Me Names

250m Row

9 Thrusters - heavy

9 Pull-ups or hanging rows
5 Rounds


W/O2
21 Front Squats
21 Push Presses
21 Sit-ups
3 Rounds

W/O3 - Fractured Fran v1 (from www.crossfit.com)
9 Thrusters
9 Pull-ups
5 Rounds

W/O4 - Fractured Fran v2 (from www.crossfit.com)
5 Thrusters
5 Pull-ups
9 Rounds

W/O5 - Upside Down Fran
Pull-ups
Thrusters
9.15.21

W/O6
5 Thrusters every minute on the minute for twenty minutes

W/O7
7 Front Squats
7 Push Presses
7 Thrusters
7 Pull-ups
7 Rounds

Pushing Limits

World dominance begins with a push-up. Not really but if you can't shove your own weight around in an eloquent way, how the heck are you supposed to shove other people around with any gusto? I promised perfect push-up workouts since I refurbished everybody's form a couple of weeks ago, so here goes:

W/O1
3 to 5 PERFECT push-ups every minute on the minute for twenty minutes followed by a 2 mile run.

W/O2
How many rounds can you finish in 20 minutes of:
2 PERFECT push-ups
5 Sit-ups
8 Squats

W/O3 - Repeat Offender (follow-up to Sara's favorite prison workout)
1 Push-up (yes, the PERFECT flavored ones)
45 Burpees
2 Push-ups
40 Burpees
3 Push-ups
35 Burpees
4 Push-ups
30 Burpees
5 Push-ups
25 Burpees
6 Push-ups
20 Burpees
7 Push-ups
15 Burpees
8 Push-ups
10 Burpees
9 Push-ups
5 Burpees
10 Push-ups

W/O4
1, 2, 3, 4, . . . . . Push-up ladder - with as much rest as you need (ish), continue up the ladder until you reach the highest set COMPLETED before failure which will equal 'X.' Take that number and subtract it from 25 to = 'Y'.

X Push-ups
Y Jump Squats
6 Rounds

This and your faces on a milk carton

Nanny 911
If you have the number for Mary Poppins handy, Wendy needs it. Without a Nanny at the moment, workouts are confined to the garage.

W/O1
10 Deadlifts (with Mark’s Olympic Bar)
10 Burpees
10 Rounds

W/O2
50 Jump Rope Strikes
10 Thrusters with the Oly Bar
5 Rounds

Hey Mr. DJ
Austen’s having a baby. It stands to reason that any workouts he does at home will have to be relatively quiet. Translation: No burpees for you! Congratulations (for the baby and the burpee-free workouts)

W/O1
Windmills
Turkish Get-ups
8.6.4.2 – alternating/per side

W/O2
100 Squats
20 Sit-ups
75 Squats
30 Sit-ups
50 Squats
40 Sit-ups
25 Squats
50 Sit-ups

CrossFitting for Couples

Jill & Chad
Row 1000m
21 Dumbbell Power Cleans
15 Push-ups
Row 750m
18 Knees to Chest (alt/per)
12 Push-ups
Row 500m
15 Single Arm Snatch (alt/per)
9 Push-ups

Sara & Bill
Sara: Pick up the dumbbells and do the following without putting the dumbbells down
5 Dumbbell Deadlifts
5 Cleans (from the floor)
5 Clean & jerk
Then do the same with 4 reps, 3 reps, 2 reps and 1

While Sara does that, Bill will do the following:
100 Jump Rope strikes
21 Dumbbell Push Press
21 Push-ups
21 Knees to Chest
200 Jump Rope Strikes
18 Dumbbell Push Press
18 Push-ups
18 Knees to Chest
300 Jump rope Strikes
15 Dumbbell Push Press
15 Push-ups
15 Knees to Chest

Happy Birthday, Jill!
10 Double-Unders
10 Thrusters
10 Rounds

Off you go!

Chris was heading off for vacation and I know the rest of you will be lured to exotic locals just like he was. He's going to New Jersey - ah, New Jersey. I'm sending him with a few equipment-free workouts so that he doesn't lose stride while he's away. Feel free to join him in spirit and I'm sure he'll be sending us postcards.

W/O1
15 Mountain Climbers
15 Jump Squats with a 2 second hold in 'the hole' (hold the squat at the bottom for two seconds before you jump)
30 Sit-ups
4 Rounds

W/O2
50 Jump Rope Strikes
25 Squats
15 Push-ups
5 Rounds

W/O3
10 Mountain Climbers
10 Knees to Chest
6 Rounds

W/O4
Walking Lunges 30 Paces
Traveling Burpees back to start
How many rounds in 20 minutes?

W/O5
50 Push-ups
50 Step Lunges
50 Sit-ups
Run a mile

W/O6
100 Jump Rope Strikes
100 Yard Sprint
50 Squats
3 Rounds

Pair O'Peddlers

Every now and then I have to introduce either Manmakers or Renegade Rows because you folks are working out at home and it's very hard to find good pulling movements. I haven't gotten any of you to agree to hanging from you chandelier or even pulling up on less elaborate light fixtures. Odd. Why can't you all just install monkey bars in your living rooms? I really don't get you people.





W/O1
10 Renegade Rows alt/per (use moderate weight dumbbells/kettebells aren't necessary)
10 Burpees
4 Rounds





W/O2
5 Renegade rows - push up on the dumbbells between each row
10 Dumbbell Cleans
15 Push Presses
50 Squats
4 Rounds


Use the same set of dumbbells for the first three exercises









The next workout is in honor of Chad and Jill who just finished the STP together and, as far as I know, are still married. Great work you guys!

I wrote this workout for the two of them awhile ago and I'm sure it was one of their favorites. It's based on the workout 'Barbara' and you can replace the pull-ups or hanging rows with renegade rows if you're doing this at home. Sara, you can brachiate x2 for the 20 pull-ups





W/O3 - Partners or not - Jumping 'Barbarella'


For Chad:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats



For Jill:
10 Hanging Rows
20 Push-ups
25 Sit-ups
30 Squats





One parter jumps while the other does the work, if the 'working partner' finishes the round in under 3 minutes, the jumping partner jumps 5 minutes, otherwise the duration is the same. If you do this workout solo, just do the assigned work with 3 minutes of jumping.



3 Rounds - remember you love each other, so full range of motion please!

Mommy Dearest

What are you guys on shifts? It's like a Junior High dance with the boys and girls all separate and awkward. Today we had only the mighty moms who were stressed. And nothing says controlled hissy fit like D-Ball slams. So after some good ole' fashioned work, the ladies slammed and jumped rope. It was a funny little split-personality of girly skipping and monster tantrum. Yep, it was getting all 'Mommy Dearest' in here.

W/O1 - No Wire Hangers
8 Push Presses
8 Mountain Climbers (4 per foot)
Every minute on the minute for 10-20 Minutes

W/O2
10 V-ups holding small weight*
10 Push-ups
10 Push Presses
4 Rounds

W/O3
Run 1 mile
50 squats
50 Push-ups
50 Sit-ups
(Sara and Wendy: finish with another mile)

BONUS: W/O4 - Clean 'em if you got 'em
Without putting the weights down:
15 Dumbbell Cleans
15 Push-Press
15 Front Squats
30 Seconds rest
6 Rounds
If you can't clean or have no idea what I'm talking about, run a 5K


*Don't do this exercise as quickly as they do it in the video or at all if you're name is Bill. Slow down a bit and make your movements intentional. IF YOU HAVE A BAD BACK or a tendency to spasm, do this with your legs slightly bent, curl your back up and then maintain the curve on the way back down. DO NOT arc your lumbar spine and DO NOT call me if you do and you're not happy with the results.

He-Man Woman Haters Club

Only the men showed up on Monday. Apparently, the woman got word through some secret network and elected to sit this one out. Most of them skittered across my schedule to some safe place or fled the state. It wasn't that bad, really. Two of the guys did the Nifty Fifty and one just carried around random heavy stuff.

W/O1 - Nifty Fifty, the Play-At-Home game
50 Swings
50 Knees to Chest
50 Sit-ups
50 Stiff Leg Deadlifts
50 Supermans
50 Burpees

Obviously, there are many substitutions from the CFE workout and if you haven't done these exercises with me before, skip this workout and save it for later

W/O2
25 Weighted Jump Squats* with a dumbbell
25 Knees to Chest
4 Rounds

W/O3
30 Sit-ups
50 ft of walking lunges
30 Push-ups
3 Rounds

W/O4 - Fourth of July Inspired
10 Star Jumps
10 Divebomber Push-ups
10 Mountain Climbers
10 Burpees
4 Rounds

Hold the dumbbell with your palms on the ends of the weight at chest height. As you jump from a squat, extend your arms overhead to full extension.

Burpees!

When you have a room full of people who are about to be introduced to the word "Burpee!", it's wise to make them really tired really fast so that the word 'mutiny' never has a chance to properly gel. I kept my eyes out for potential ring leaders and I broke them first - sorry, Wendy. Clearly you know you're dangerous - sharp mind, iron will but weak wrists.


W/O1
5 Burpees
5 Sit-ups
10 Rounds (Austen, Sara - that's 10/10/10 - love ya'!)

W/O2
50 Feet of Walking lunges
20 Mountain Climbers
20 Squats
15 Burpees
15 Push-ups
2-3 Rounds

W/O3
15 Mountain Climbers
15 Squat Jumps
30 Sit-ups
3 Rounds

W/O4
25 Burpees
2 Minute Run/Jog
2-4 Rounds

For Inspiration:
The Burpee Prison Workout
CrossFit Burpees Race - scroll down to the video link underneath the photo

Launch!

061907

Thanks Damon, Sara and Ann for the 10a play date. I'm not sure the pain in Damon's arches are a fond "I was there when . . . ." reflection of yesterday's first class, but it gets better. I think. Jumping rope is always a bugger on the fascia - hang tough, ice as necessary.

W/O1
1 Minute Jump Rope
25 Squats
3 Rounds

Sara, replace the 1 minute with 15 Double Unders and do 5 rounds

W/O2
5 Push-ups
5 Sit-ups
10 Rounds

Sara, do 10/10 for 10

W/O3
Jog approximately .25 miles or 2 minutes*
15 Squats
15 Push-ups
4 Rounds

Sara, replace the jog with a 50 yard dash and turn the squats into jump squats

W/O4
1 Squat
1 Push-up
1 Sit-up
2 Squats
2 Push-ups
2 Sit-ups
3 Squats
3 Push-ups
3 Sit-ups
Continue until you get to 5 and then go back down to 1

Sara, go from 5 to 10/10 to 5 and turn the squats to burpees

Thank you, Sara, for being a warrior queen and rallying troops. Any day now, we'll be ready to march on London. Until then, don't be heroes. Do what you can, skip what you can't and don't be afraid to wuss out. And feel free to whine to one another though e-mails to me should be nothing but praise and adoration.