CROSSFIT MANSFIELD

Tabata

Tabata Inervals 20 seconds of work followed by 10 seconds of rest. Your lowest number of reps each cycle is your score.

Air Squats

Plank- 4 intervals in top of push up position and 4 intervals of true planks on elbows.

Push Press- Bar stays in hands during rest.

Flutter Kicks- Feet always 6 inches above ground.Resting position is also 6 in above the ground.

TUESDAY

5 Rounds of

5 DL 225 or heavy

10 Muscle ups

15 Squat Cleans (weight appropriate)

Sub 4 pull ups,4 dips for Muscle ups

MONDAY WOD

Use heavy weight with every movement.

30 KB Front squats

Run 400m

30 KB Jerks

Run 400m

30 Figure 8's

Run 800m

50 KB Swings

Row 1000m

To the park....

A few of us threw together a workout today that was a blast. Mixing sand,obstacles,weighted runs and utilizing playgrounds made for a great time and challenging movements.

Equipment:
Medballs
Kettlebells
Tractor tire

2 person teams

-Tire Flip up ampitheatre steps and back down.Anyway you can get the thing to the top.Teamwork...
-Run to Sand Vball court
-Throw Kettlebells up and down court 10 times.As many different throws as you can think of.
-100 Medball throws with partner. Step into them and sling em hard underhand,overhead,hip toss.
-15 minute break.
-.5 mile run to seperate park with Kb's in hand.

50 Pull ups
25 KB swings
25 Goblet squats
Sprint 20 yards and lunge back.

Recovery walk .5 mi back to cars.

Great job today guys lots of different movement today!

WOD

 

50 MedBall 1 arm thrust.(Constant motion with partner)
40 Push up
30 Medball rotational sit ups (with parnter)
20 KNE or hanging knee raises
10 StarJumps
20 KNE or hanging knee raises
30 Medball rotational situps(partner)
40 Push ups
50 Medball 1 arm thrust(partner)

Skills

Practice:

Push Jerks

Start with the barbell in the rack position.

Dip down with your legs, keeping your chest up.

Drive with your legs.

Push your body under the bar with your arms and catch it in a partial squat.

Stand up, keeping the bar overhead.

Kipping Pull ups

Good foundation course tonight guys! Thanks to everyone for coming in and putting up the effort!

Hard Work

5 Rounds of

15 DL m135/W85
Sprint 125m
10 Pull ups
Sprint 125m

Post times to comments

http://www.crossfit.com/journal/library/12_03_Deadlift.pdf

Tuesday

3 rounds for time

Run 400m

50 sit ups

Run 400m

50 Pushups

Post time to comments.

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Scale=25 reps,singles w jump rope for practice,hanging knee raises,Good mornings for Back ext.

Post time to comments.

Rest and Recover

METABOLIC CONDITIONING

Pukie & Greg Glassman

I want to help with some of the basic terminology of metabolic conditioning, so here’s Pukie’s guide to easy bioenergetics complete with commentary

- Pukie

V02 max: Maximum amount of oxygen that can be used continuously divided by body mass. Long the gold standard of aerobic fitness, the slight advantage that endurance athletes have over anaerobic athletes in V02 max can be attributable to the low body mass of endurance athletes. I can use a similar definition of strength – by dividing lifts by weight - to show that little guys are stronger than big guys.

Aerobic: Low powered, low intensity, long duration – more than several minutes. This is the easy stuff. Introduced to real efforts these guys crumble!

Anaerobic: Higher-powered, higher intensity, shorter duration efforts– those less than several minutes. Anaerobic is Greek for "worth while." Pukie wants to know why there are 1 million recreational traiathletes but only 7 recreational 800 meter athletes.

Lactate Threshold: The point as work intensity increases where lactic acid levels in the blood rise faster than can be controlled. Lactic acid is a waste product of anaerobic work. Also known as "anaerobic threshold", the lactate threshold marks the point in intensity where work has become largely anaerobic. This is also the "pussy rest-stop."

Interval training: Exercise protocol of set periods of high intensity rest and work. This is how anaerobic athletes develop tremendous levels of aerobic fitness – through intervals. I want to meet the scientist who invented this. How else could you do high intensity work?

Heart rate monitor: It’s all about the performance. Forget heart rate. The heart rate monitor is a fun toy, though. Mix dehydration, beer, steep hill, bicycle, hot humid day and see who can get the highest number. I’ve seen seven people over 200 at once on the same hill. What can you and your friends do?

Greg Glassman is the founder (with Lauren Glassman) of CrossFit, Inc. and CrossFit Santa Cruz and is the publisher of the CrossFit Journal. He is a former competitive gymnast and has been a fitness trainer and conditioning coach since the early 1980s.