CrossFit Turlock

January 2011 Blog Posts (22)

Monday -31 January 2011

Hang Power Clean

3- 3- 3- 3- 3

then 3x of...

10 single arm push press right arm

10 single arm push press left arm

5 single leg squat right leg

5 single leg squat left leg

25 supermans

25 sit ups

Added by Shannon Tate on January 31, 2011 at 8:48am — No Comments

Thursday 27 January 2011

20 Min AMRAP

 

10 Clean-Thrusters (Or Clusters as Shannon calls them)

10 Burpees (to keep this week rolling!)

15 Wall Balls

20 Slam Balls

Added by Mike Toomey on January 26, 2011 at 10:32pm — No Comments

Wednesday January 26, 2011

3 Rounds of...

60 sec L-hold / tuck/ or V hold

30 good mornings (using med ball or barbell)

60 butterfly sit-ups

30 back extensions

 

finish with.... mmmm.... you gotta be here if you wanna know!

Have a fabulous day... eat healthy!!- fill up that plate with color, don't forget the protein, and sit down to enjoy your meals!!

Added by Shannon Tate on January 26, 2011 at 8:00am — No Comments

Tuesday 25 January 2011

Strength

5-5-5-5-5 Back Squat (70% of your max, no changing weights in the middle of sets, 60 seconds between sets)

WOD

21-15-9 of

  • Box Dips
  • Burpees

Added by Mike Toomey on January 24, 2011 at 9:30pm — No Comments

MONDAY- 24 JANUARY 2011

It's your workout!  What do you want? You decide!  It's all about you!!  

Now... DO IT!!

Max jumprope in 2 minutes-- either singles or double unders -for maximum reps!

then 5x of...

10 dumbbell burpees

15 dumbbell swings

YOUR 2 min reps of max jumprope here!!

Added by Shannon Tate on January 24, 2011 at 8:20am — No Comments

Saturday January 22, 2011

10 am workout ...

Goals motivate us.  We all need goals to move us forward, to set out a plan, to believe we are capable of more, to …
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Added by Shannon Tate on January 21, 2011 at 9:00pm — No Comments

FRIDAY January 21, 2011



WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 -1   - squat clean  (moderate weight)

 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10  - snatch balance with PVC pipe…

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Added by Shannon Tate on January 21, 2011 at 2:30pm — No Comments

Thursday 01-20-11 W.O.D :)

4 rounds of the following:

20 box jumps (scaled: weighted step-ups)

15 burpees

50 air squats

15 regular sit-ups

Added by Antonia Toomey on January 20, 2011 at 10:39am — No Comments

Wednesday January 19, 2011

4 Rounds of...

50 meters overhead weighted walking lunges

10 single arm dumbbell row right and then left

10 single arm dumbbell swings right and then left

 

and then sit up suprise!!!

Added by Shannon Tate on January 19, 2011 at 8:52am — No Comments

TUESDAY January 18 2011

WOD

 

Push Jerk

3- 3- 3- 3- 3

 

Then...AMRAP in 12 min of...

10 wallballs

8 SDHP

6 high box step up holding single dumbbell

( 6 on the right and then 6 on the left )

 

 

Added by Shannon Tate on January 18, 2011 at 7:24am — No Comments

TO THINE OWNSELF BE TRUE!

Sooooo....

                What's that ? What's that you say?  You say you cannot make your workout today!

                Ish...Well...Guess what?  Great news!  I have a workout you can do, if you choose!

                You can do it here or there, you can do it almost anywhere!

No need for you to be blue, you can do it- yes it's true....

Here it is, just look below, then put on your workout gear and ready GO!!

 

Run 400 meters (1/4…

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Added by Shannon Tate on January 17, 2011 at 12:29pm — No Comments

MONDAY January 17 2011

WOD

FRONT SQUAT

3-3-3

 

THEN ...

RUN 400

21 hang power clean

21 clapping push ups

RUN 400

15 hang power clean

15 clapping push ups

RUN 400

9 hang power clean

9 clapping push ups

 

 

Added by Shannon Tate on January 17, 2011 at 7:52am — No Comments

Weekend Workout and Zone meal Challenge

Weekend Workout:

Run 2 miles for time 

 

Measure out a 2 mile course or hit the track and complete 8 laps

walk/jog a 1/2 mile to warm up and then time yourself for the entire 2 miles!

 

Ready- Set- Go... plenty of time to complete this task... You DO have 30 minutes to dedicate to yourself, 

I KNOW you do!!!  Complete this workout challenge and post your time under comments!

 

Weekend Nutrition Challenge:

Plan and prepare…

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Added by Shannon Tate on January 15, 2011 at 3:30pm — No Comments

FRIDAY January 14 2011

WOD

2x of...

100 double unders

25 glute ham sit ups

25 bent over row

25 dumbbell swings

1 min plank

 

other workout options...

5:15 am outdoor workout

9:30 am canal run

Added by Shannon Tate on January 15, 2011 at 2:36pm — No Comments

Thursday January 13 2011

WOD

Practice...

Ground to overhead- Overhead squat - Snatch

 20 minutes practicing overhead lifting:

lifts, reps, and sets will vary according to ability

 

Then...

21- 15- 9

Hang Power Snatch

Lateral Hurdle Jump

 

 

Added by Shannon Tate on January 13, 2011 at 2:47pm — No Comments

WEDNESDAY January 12 2011

WOD

5x of...

5 hang power cleans

10 wall balls

5 back squat with jump

10 walking lunges

5 box jumps

10 push ups

 …

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Added by Shannon Tate on January 12, 2011 at 7:30am — 1 Comment

Never Stop!



"Nothing in the world can take the place of persistence. 

Talent will not; nothing in the world is more common than unsuccessful men with…
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Added by Shannon Tate on January 11, 2011 at 7:38am — No Comments

Tuesday 1/11/11 WOD

15 min skill development - Handstands
THEN
15 min amrap (as many rounds as possible):
25 Double Unders (75 singles)
15 Roman Chair Sit-Ups…
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Added by Antonia Toomey on January 10, 2011 at 8:00pm — No Comments

Friday January 7 2011

Friday FUN day...

 

WOD

90 minute run for distance

lots of running today... as several of our members are running SURF city half

marathon on FEB 6!  Great job to all the runners who pushed the distance yesterday and today!

those who skipped the running- (not everybody wants to run a half marathon- well not yet anyway!)

2x of...

WOD

10 deadlift  

8 forward lunges

6 bacward lunges

4 snatch…

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Added by Shannon Tate on January 10, 2011 at 5:04am — No Comments

MONDAY January 10, 2010

WOD

100 Thrusters for time

The athlete will do as many reps as possible each time he or she picks up the

barbell.  Each time the barbell is set down the athlete will do 20 sit ups.  All reps will be held

to the following standards..

-thighs below parallel

-elbows fully extended with barbell directly overhead

**This workout will be scaled as necessary for individual athletes!!

 

 

 

Added by Shannon Tate on January 10, 2011 at 5:00am — No Comments

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