TT 1 Mile

TT stands for "time trial" which means "see how fast you can do it". You are racing against yourself. If you have not done a one mile time trial yet, this will be a good benchmark. If you follow the program you will see your Time Trial results improve over time.

You may have also noticed that I started including the endurance WOD. You should always do the main WOD, the endurance WOD is optional depending on what your goals are. I do the main WOD at 6am and the Endurance WOD sometime after 6pm. We are on a 3 days on, 3 days off schedule. I will start posting the rest days as well... maybe with some fun nutrition facts or word of encouragement! Fun!

WOD

• 1 mile TT (running)

recover

• max push ups - 2 minutes
• max sit ups - 2 minutes
• max air squats - 2 minutes

Focus on your form. Push ups - chest to the ground. Sit ups - shoulder blades to the ground, head to knees. Air squats - your butt should go down to about 12" above the ground (below your knees).

Endurance WOD

"10x's Repeats"
3+ Hours After Daily Workout
Choose ONE of The Following Sports:
Swim: 2x6 min, Rest 2 min Between intervals
Bike: 2x12 min, Rest 2 min Between intervals
Run: 2x10min, Rest 2 min Between intervals
C2: 2x7min, Rest 2 min Between intervals

Cover as much distance as possible in each of the 2 intervals.

I Will Not Quit

I LOVE this picture because it is something that I could just not have pictured in a million years if it hadn't actually happened.... MOM IS RUNNING!! And mom, you look really good doing it! Nice form! Not only did Mom run 5k (3.1 miles) without stopping, she did it after biking 10 miles and swimming 400 meters. How did she do it? She set a goal and DID NOT GIVE UP!! We are so proud of you mom... this WOD's for you!

WOD

• 100 pull ups
• 900 meter run
• 100 push ups
• 900 meter run
• 100 sit ups
• 900 meter run
• 100 air squats
• 900 meter run

Endurance WOD

3+ Hours After Daily Workout
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
1 minute on, 20 seconds off for 18 rounds (60:20x18)
50 Burpees after the final 1 min Interval.
Maintain fastest pace possible per 1 min interval.

5's Feel The Burn

I am posting this WOD from a room overlooking the ocean at the Fountainbleu... ahhhhhh. So, not my computer, therefore no fam photo for the moment. 

WOD

5 rounds for time
- 555 meter row or 500 meter run
- 55 squats

Do it to it!

Staying Power

Well fam, today is the last day of voting for the "fittest person of the year contest". Thanks for voting and for spreading the word. I know I can always count on you for support!







WOD
one round for time

• 30 pull ups
• 400 meter run
• thrusters (m) 95 pounds (f) 75 pounds, 21 reps
• 800 meter run
• thrusters (m) 95 pounds (f) 75 pounds, 21 reps
• 400 meter run
• 30 pull ups

Thruster Video:

http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov

Top 3 SFBB Females:
1. Lisa S: 21:53
2. Julissa L: 22:40
3. Valerie P: 26:00

Top 3 SFBB Males:
1. Steve W: 11:53
2. Jesus G: 18:41
3. Greg T: 18:54

WOD

Dubbs crushed this WOD in 8:57. He also found out that he only has 10% body fat. What a freak of nature.

If you do not have a kettlebell (kb) you could always follow mom's lead and fill your purse with freakishly large cucumbers (cp) as a substitution.




WOD
30-25-20-15-10-5

• 30 kettlebell Swings (KB) (m) 24 kg (f) 16 kg
• 30 sit-ups
• 25 kB
• 25 sit ups
• 20 kB
• 20 sit ups
• 15 kb
• 15 sit ups
• 10 kb
• 10 sit ups
• 5 kb
• 5 sit ups

Need Ups!

Nat, I know how much you love burpees so this WOD is for you. Please note: you will be doing jumping (vertical) burpees today instead of regular burpees... hence the name of the WOD. By the way, sorry I haven't been posting the warm ups but I haven't been going to the gym because of my injuries. You can always do the standard crossfit warm up which is:

Standard Crosfit Warm Up:
3 rounds of 10-15 reps of:

• Samson Stretch (do the Samson Stretch once each round for 15-30 seconds. Explanation is below)
• Overhead Squat with broomstick
• Sit-up
• Back-extension (If you don't have access to a back extension machine I would recommend doing dead-lifts with just the bar or a broom stick to warm up your back.)
• Pull-up
• Dip

Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. If you don't have bars for dips use a bench or coffee table. Turn your back to the table, hold the edge and extend your legs out in front of you.

To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge.

This warm up can be found at www.crossfit.com under FAQ's.

WOD

Six rounds for time:

• Run 400 meters
• 25 jumping burpees

Place a bar or an object that is a between 1-2 feet above your reach. That will be your target when doing the jumping burpees.

I Can't Feel My Legs

I was sorry to have had to miss this WOD, I heard it was a good one. I'll be back in the game soon enough! Enjoy...







WOD
800 Meter run
Front Squats:30
Push Ups: 25
Front Squats:20
Push Ups:25
Front Squats:10
Push Ups:25
Front Squats:5
400 Meter run

Men: Front Squat Weight: 75 lbs
Women: Front Squat Weigh 45lbs

Find Your Happy Place

Warm up by practicing each of the following movements with the bar: Push Jerk, Hang Clean, Dead Lift. In this workout you will be completing as many reps as possible for 3 min, then 2 min, then 1 in, then 30 sec.



WOD

Round 1
3 minutes Push Jerk
30 seconds rest
3 minutes Hang Clean
30 seconds rest
3 minutes Dead lift

2 minute rest

Round 2
2 minutes Push Jerk
30 seconds rest
2 minutes Hang Clean
30 seconds rest
2 minutes Dead lift

1 minute rest


Round 3
1 minute Push Jerk
30 seconds rest
1 minute Hang Clean
30 seconds rest
1 minute Dead lift

30 sec rest

Round 4
30 sec Push Jerk
30 seconds rest
30 sec Hang Clean
30 seconds rest
30 sec Dead lift

DONE!

MAX Overhead Sqaut & Front Squat

Today you will find out what your max weight is for the Overhead Squat and the Front Squat. Start with the Overhead Squat and start by using just the bar. Add weight little by little and do 2-3 reps at each weight until you find a weight that is doable but challenging. You will only be doing 1 rep at a time once you find your max. At your max weight do 1 rep, rest 2 minutes and repeat for a total of 5 reps. Your max weight for the Front Squat will probably be slightly more than your Overhead. Therefore, you can start with your Overhead weight when trying to calculate your Front Squat Max instead of starting with the bar.

Warm Up

• Jump Rope 2 minutes
• 50 Jumping Jacks
• 50 feet overhead walking lunges w/light weight (hold the weights over your head)
• 20 Overhead Squats with a broomstick
• 20 Front Squats with a broomstick
• 30 push ups
• 30 sit ups

WOD
Overhead Squat 1-1-1-1-1 (max weight)
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.mov

Set Up:

• Stance = shoulder width
• Full Extension at hips and knees
• Bar held overhead, in the frontal plane, with a wide grip
• Active shoulders
• Elbows locked

Execution:

• Weight on heels
• Lumbar curve maintained
• Chest up
• Maintain constant upward pressure on the bar, and active shoulders, to support the load
• Bar remains in the frontal plane or slightly behind
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below to of kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete move
• Head position is neutral
• Return to full extension at top of movement

Front Squat 1-1-1-1-1 (max weight)
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov
(you will love the first woman in this video... MOM... WATCH!)

Set Up

• Stance = shoulder width
• Full Extension at hips and knees
• Bar "racked" on the shoulders (create a shelf with the hsoulders for bar to sit on), hands outside shoulders, loose fingertip grip
  
• Elbows high, upper arm parallel to the ground

Execution:

• Weight on heels
• Lumbar curve maintained
• Chest up
• Elbows high, arms stay parallel to ground for entire movement
  
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below to of kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete move
• Head position is neutral
  

WOD - Tabata

Today's WOD was supposed to be a 1 mile time trial. However, due to thunder/lightning/pouring rain we did an alternative Tabata workout.

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Our Tabatas will be a total of 8 minutes each instead of four. Boo ya Tabata!

Warm up in whatever way your heart desires. About 10 minutes will do.

Tabata Burpees:

• 20 seconds of burpees
  
• 10 seconds of rest
  
• 16 sets of burpees
• add up your total burpees
  

Tabata Sit Ups

(all the way down, all the way up)

• 20 seconds of sit ups
• 10 seconds of rest
• 16 sets of sit ups
• add up your total sit ups

Love & Crossfit,

Moo

WOD

Todays WOD involves the rowing machine. If you don't have a rower you will have to substitute something else. Preferably something that works your upper body and cardio like burpees or kettlebell swings.


Warm Up:
25 "ballistic hugs"
(like a swimmers stretch, figure it out)
•25 arm circles
•25 push press w/bar or broomstick (you should know this one by now)
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.mov
•25 dumbbell thrusters (enjoy the soundtrack on this one)
http://www.youtube.com/watch?v=peLFTePbfDQ
(Use whatever weight you feel adequately warms up your shoulders. I used 10lbs in each hand)
•15 pull ups

WOD
Row 1000 meters (or 25 burpees)
21 Thrusters
21 Pull Ups

Row 750 meters (or 20 burpees)
15 Thrusters
15 Pull Ups

Row 500 meters (or 15 burpees)
9 Thrusters
9 Pull Ups

record your total time

Female Thruster RX weight: 75lbs
Male Thruster RX weight: 95lbs

Love & Crossfit,
Moo

Valerie

Dubbs, I missed you this morning at the gym so I decided to post this photo from your former supermodel and pre-crossfit days. I think you are channeling your inner "Valerie". Way to work it. Todays WOD is an awesome total body workout... but aren't they all? You will be working muscles you did not even know you had... so enjoy that.

Warm Up

Row 2 minutes

40 jumping jacks

20 side lunges

25 overhead squats with broomstick or bar

(Raise the bar above your head, lock your arms and keep in line with your ears. Do a full squat in this position. Butt out. Weight in your heels. Do not lean forward. This movement will not only make you stronger, it will also improve your total body flexibility... if you do it correctly).

http://www.youtube.com/watch?v=wjuULPqI-WY

WOD - Valerie - 5 rounds for time

•50 ft. walking lunges with 45lb overhead

Use a 45lb bar or a 45lb weight plate. Hold it above your head like you are going to do an overhead squat. Now do walking lunges for 50ft with the weight in this position - over your head for the entire 50ft.

•21 Burpees

Tonight I'll be going back to SFBB for my 1.5 mile time trial. Feel free to join the fun and do your own time trial tonight as well.

Love & Crossfit,
Moo

Lynn

That's right mom, today we're doing "Lynn". What a perfect way to start off the Fit Fam crossfit blog... we'll just call this the "Mother WOD". Everyone please post your results in the comments section under today's blog. Go get 'em!

Warm Up:

• 2 minutes rowing
• 40 jumping jacks
• 10 pull ups
• 30 push ups

Drills:
(use a broomstick or bar w/out weight to practice these movements)
25 push press
http://media.crossfit.com/cf-video/cfj-nov-05/push-press.mov
25 push jerk
http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.mov
25 overhead squats
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.mov
25 medicine ball cleans
http://media.crossfit.com/cf-video/CrossFit_MBCleans.mov

WOD

• Max rep bench press (RX = bodyweight)
• Max rep pull ups

5 rounds - count your total reps for each exercise
90 second break between rounds

Love & Crossfit,
Moo

For the endurance WOD visit www.sfbbcrossfit.com