CrossFit East County WOD

Workout: Tuesday 03/01/2011

1 Mile Run

Then.

3 Rounds

15 Hang Squat Cleans  95#/63#

10 Box Jumps   24"/20"

5 HSPU's

+

30/30 Push Ups/Plank Holds to 50 total Push Ups

Post time of run and of triplet and push up rounds to complete.

Coaching Tips:  For the 30/30 push up workout, you will have a 30 second work period in which to get as many push ups as possible, followed by a 30 second rest period in which you have to rest in the plank position.  You can rest on your knees only during the work period, or while you are attempting to do your push ups.  Once the 30 seconds are up, you must rest in the up position of the push up.  That's only if you want to do it as Rx'd. If your knees go down during the rest period, you can restart the rest period.

 

 

 

 

Workout: Monday 02/28/2011

2:00 Hard Row

10 Thrusters  65#/45#

10 Pull Ups

Rest 4 minutes.

4 times.

Then.

50 Sit Ups

50 KB Swings  53#/35#

3 times.

Post total meters rowed, fastest split time and time for couplet.

 

Workout: Sunday 02/27/2011

OPEN GYM 8:30-10:00AM

10am Free Class

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

Push-Ups/Box Jumps 24"/20"

Pull-Ups/KB SDLHP 53#/35#

Coaching Tips: Scale load and movement to match your current fitness level.  For this work out you will perform 10 push-ups, 10 box jumps then 1 pull-up and 1 KB SDLHP, then 9 push-ups, 9 box jumps, 2 pull-ups and 2 KB SDLHP.  You will continue in this manner until you have completed 1 push-up, 1 box jump, 10 pull-ups and 10 KB SDLHP. Post your total time.

Here is Mike Spears sharing a little CFEC pain with his friend Gina.  Thanks, Spears.  Gina, we hope to see you again soon!

Workout: Saturday 02/26/2011

Partner Tabata

Thrusters 45#/33#

Double Unders

Sit-Ups

KB Swings 53#/35#

Burpees

Coaching Tips: This Tabata will be completed in teams of two.  One team member will do the work for 20 seconds while the other team member is resting for 20 seconds.  This will continue for a total of 8 rounds for each exercise.  There will be a one minute rest after the 8th round to rotate to the next exercise.  Each rep equals one point.  Keep track of your total points for each partner for each exercise.  Post one final total score.

REMINDER: Bring a friend to CFEC today to "Share in The Pain" for FREE.  Any CFEC member can bring a friend (up to 3) to any scheduled class for FREE.  No sales pitch attached.  Come see what takes place at CFEC.  Many have taken us up on the offer.  Offer applies to Unlimited Class Memberships only.  No Drop Ins apply.

Workout: Friday 02/25/2011

Level 1

30 Wall Ball   20# @ 10'/16# @ 8'

30 Push Ups

400m Run

30 Box Jumps  24"/20''

30 Pull Ups

400m Run

30 Med Ball Cleans  20#/16#

30 Sit Ups

Level II

50 Double Unders

25 DB Hang Squat Cleans   35#/25#

25 Pull Ups

3 times.

Then.

10 Burpees on the minute for 8 minutes.

ANNOUNCEMENT:  Today and Saturday are bring a friend to CFEC to "Share in The Pain" for FREE.  Any CFEC member can bring a friend (up to 3) to any scheduled class for FREE.  No sales pitch attached.  Come see what takes place at CFEC.  Many have taken us up on the offer.  Offer applies to Unlimited Class Memberships only.  No Drop Ins apply.

 

Workout: Thursday 02/24/2011

35 Unbroken Double Unders

200m Run

4 times.

Then.

AMRAP in 60 Seconds of Bench Press  @ 95#/63#;

Row The reps of BP in Calories on Rower;

Take time of Calorie Row and Do AMRAP of Box Jumps  24"/20":

Takethe rep count of BJ and do those reps of Ring Dips.

2 times.

Post time and Rx'd or not.

ANNOUNCEMENT:  Bring a friend to CFEC and "Share in the Pain" starts today and continues Friday and Saturday.  Bring a friend (up to 3) to any class you're attending for FREE.  Valid for Unlimited Class Members only. No Drop Ins apply. 

Here's a video of Teshina getting her first muscle up.  Now, there's nothing this woman can't do!

 

Teshina's First Muscle Up from Paul Flores on Vimeo.

Workout: Wednesday 02/23/2011

5-10-15-20

Wall Ball    20# @10'/16# @ 8'

Burpees

Then.

5-10-15-20

DB Lunges   35#/25#

DB Thrusters

Then.

25 Sit Ups

15 Toes to Bar

3 times.

Post times.

 

ANNOUNCEMENT:  Beginning this month, the last Thursday, Friday and Saturday of every month, we are going to allow every member to invite a friend (max of 3 friends) to any schedule class FREE of charge.  They can come to any class you are attending.  We want them to " Share in The Discomfort" that is CrossFit.  They can attend all 3 days with you, if you value their friendship.  CFEC hopes that you take advantage of this program and bring as many friends as you can to CFEC.

 

Workout: Tuesday 02/22/2011

250m Row

10 SDLHP  95#/63#

10 Squat Cleans

3 times.

+

30 Double Unders

10 Pull Ups

10 KB Swings  53#/35#

3 times.

Then.

2 Mile Run

Post times for each triplet and 2 mile run.

ANNOUNCEMENT:  Beginning this month, the last Thursday, Friday and Saturday of every month, we are going to allow every member to invite a friend (max of 3 friends) to any schedule class FREE of charge.  They can come to any class you are attending.  We want them to " Share in The Discomfort" that is CrossFit.  They can attend all 3 days with you, if you value their friendship.  CFEC hopes that you take advantage of this program and bring as many friends as you can to CFEC.

 

Workout: Monday 02/19/2011

Back Squat  3,3,3,3

Power Clean 3,3,2,2,1,1

Then.

:30 Seconds All Out on AirDyne

10 Burpees (as fast as possible)

Rest 4 minutes.

4 times.

Post loads and burpee times (all 4).

Coaching Tips:  Rest as needed while working on your BS and PC.  During the AirDyne/Burpe interval, subtract the 30 seconds spent on the AirDyne to get your burpee split times.  Remember, you get out of the workout, what you put in it.  Don't coast on the AirDyne.  Give that beast a ride.

 

 

 

Workout: Sunday 02/20/2011

OPEN GYM 8:30-10:00am

10am Free Class

3 Rounds

AMRAP in 60 seconds:

Burpees

Wall Ball 20#/16#

Jumping Pull-Ups

Skater Plyos

Sit-Ups

Rest 1 Minute.

Post total number of reps completed.

Liza, looking strong in your Overhead Squat girl!  Keep up the good work.