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Do you want to increase you Max VO2? Don't go and pound the pavement, Try the tabata protocol.
go 8 rounds of 20 seconds of work followed by10 seconds of rest. You score this so the lowest number you get out of the 8 rounds is you score for that exercise.
WOD
"Tabata This"
Tabata the following exercises rest 1 minute between exercises to record numbers and switch stations.
Pull ups
squats
push ups
situps
row for calories
Many of us need to lose a few pounds, some need to gain a few. Instead of focusing on the scale, at CrossFit Loveland we focus on performance. If I am faster and stronger than I was 6 weeks ago then I am at a higher level of fitness. This could mean I weigh more or it could mean I weigh less. The important thing is to monitor performance and live your life to optimize performance. If your performance level is dropping you ask a few questions:
1. Am I eating in Zone parameters?
2. Am I consistent in my workouts?
3. Am I performing at a high level of intensity?
4. Am I getting enough sleep.
5. Am I spending time outside of the gym to stretch, foam roll, or other forms of active recovery?
When we focus on performance, it is amazing how much better we look and feel. If we just focus on what the scale says it is easy to get discouraged.
WOD
5-5-5 heavy front squats
rest 3-5 minutes then
4 rounds rest 3 minutes between rounds of:
24 push ups
250 meter row
12 push jerks at 95# scale to ability
Bob and Tom warm up with a few back extensions
WOD
3-3-3-1-1 power cleans from the deck
then rest 3-5
"Chief"
5 rounds of
3 minutes AMRAP, rest 1 minute after 3 minutes of work
of 3 x deck power cleans 135#, 95#, scale to ability
6 x push ups
9 x squats
WOD
"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
10 people wer not afraid to give this a go. A few of the newer folks I scaled the reps down in number, but everyone busted it hard today! Great effort and don't eat to much crap this weekend!
Fran, need we say more?
WOD
"Fran"
21-15-9
Thrusters 95# (65#)
Pull ups
For time
Frank works hard!
WOD for strength
12 sets of 2 back squats go deep and heavy, slight pause at the bottom and then explode out of the hole. Then the parter goes. Keep moving don't rest too much.
WOD
work on cleans for 30 minutes
then 4 rounds of
5 hang power cleans
15 air squats
Tanner working hard!
The focus of today was working on our snatch technique. We warmed up with transfer exercises with the pvc and dynamic stretching.
broke into groups of 2 and did the following WOD
P1 airdyne .5 mile, p2 hold ring pushup plank then swithch when p1 finishes then
p1 row 250 meters, while p2 box steps with kb in rack position (switch when p1 finishes) then
p1 30 kb swings, p2 hold slosh pipe in rack position switcj when p1 finishes
go through entire workout 2 times for each person.
1 group of 2 worked on snatches and then did 30 snatches for time and then was plugged back into the above circuit. Everyone got to work on snatches in addition to the "FUN" ABOVE.
WOD
5 ROUNDS FOR TIME
21 X 75 # Thrusters
21 side to side hops over the bar(right to left, left to right = 1 rep)
Great class 7:30 this morning, we had nine athletes all working hard!
Bob keep your heals down when overhead squatting!
Bob overhead squatting 9 hp boat motor for reps on his fishing trip in Canada. Back to work Monday!
WOD
rest day
