Friday Workout Crew: 2011

Wednesday, December 21, 2011

2011 Holiday Workout: The Murph

To All:
With the Holiday season upon us, we have decided to give an extra week to complete this CrossFit Workout. Last one of the year, so let's see some times.

All times must be reported by 1200, 3 January 2012. The winner of this 2011 Holiday workout will post the next workout for completion on 6 January.

The 2011 Holiday Workout is "The Murph" (in honor of LT Mike Murphy):

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Quickest time wins. Partition the pull-ups, push-ups, and squats as needed.

This was last done on 26 August if you want to compare your scores.

Many blessings to you and your families during this Holiday Season!

I look forward to 2012!

Wednesday, December 14, 2011

12/16 Workout

All,

Sorry for the late post. Workout goes as follows:

For time:

1200m run

21 Thrusters (.5BW)

800m run

15 Thrusters (.5BW)

400m run

9 Thrusters (.5BW)

Thrusters can be done with BB or DB (i.e. 90lbs with BB is the same as 45lb DBs).

Feel free to substitute eliptical, bike, etc. for the run and just note it when posting.

Good luck!

Matt

Tuesday, December 6, 2011

12/9 workout

All,

An old favorite...

21,18,15,12,9,6 of the following:

Pull-ups

Sit-ups (Navy Standard)

w/ 100 ft lunge after each round

Modify as needed (jumping pull-ups, in/outs, etc.). basketball court is 94x50 for reference.

I'll try and dig through the archives and see if I can find the previous entry on this, but feel free to post to comments if you know where it is or find it first...

Good luck to all.

Matt

Wednesday, November 30, 2011

We're back to an old favorite for our first after Thanksgiving workout!

_____________________________________
GI Jane

100 Burpee Pull-ups for time (each burpee includes a push-up and a jump to the pull-up bar)

The bar should be around 1 ft out of your reach.
_____________________________________

Click here if any questions regarding form.

If you hit a wall and need to modify here are some suggestions:

(1) Use a lower bar
(2) Sets of 5 burpees followed by 5 assisted pull-ups until you reach 100 of each.

*(3) Reduce total reps to 75.

Post modifications to comments.

As long as 100 reps are completed the fastest time completing the workout as Rx'd OR using modifications 1 or 2 will be considered the winner.

Good luck!

Wednesday, November 16, 2011

11/18 Workout - The Seven

A good mix of everything...

The Seven is 7 rounds of the following for time:

7 HSPUs (modify as needed)

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/135)

7 Burpees

7 KB Swings (2 pood (~70lbs)/1.5 pood (~55lbs))

7 Pull-ups

The warm up can be the first round.

Best time wins. Feel free to modify weights, etc. as necessary.

Good luck to all!

Matt

Tuesday, November 8, 2011

11/11/11 Heroes Workout

OK, posting early since Friday is a holiday.

Here it is, all for time:

The Immortals "Tailpipe" Warmup (follow each excerise with eight controlled recovery breaths through the nose):

25 Goblet squats (25 - 35 lbs)

25 Kettlebell swings (25 - 35 ilbs)

25 Burpees

25 Jumping Jacks

Immediately follow by a Michael:

3 rounds of 800 meter run, 50 Back extensions, and 50 Sit-ups.

Remember, time starts with the warm-up and stops after the last sit-up.

Good luck and have a safe holiday weekend!

Brian

Wednesday, November 2, 2011

November 4 Workout

This week's workout will be:

1.6 km row (1 mile)

then

10 rounds of:
-10 pullups
-10 pushups
-10 burpees
-10 jackknife situps

then

1 minute handstand (can use a wall).

Fastest time wins!

-Christoph
(Seth declined his win due to poor HSPU form).

Wednesday, October 26, 2011

10/29 workout- Bradshaw (modified)

Saw this on the main site (10/23) and thought it looked like fun. Good intro to HSPUs...

10 rounds for time of:

3 Handstand push-ups
.5BW pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders (can sub 48 single-unders if need be)

Lots of rounds, but should go pretty quick. Hope to feel up to it after the marathon, but we'll see...

Good luck to all!

Matt

Wednesday, October 19, 2011

Friday 21 October 2011 - Jacob

Why are all of the workouts named after girls?

I named this workout "Jacob"

I hope this isn't too hard or too easy! Good luck and may the fastest competitor win!

1. Burpees reps (20 - 15 - 20)

2. Hanging Knee Lifts reps (20 - 15 - 20)

3. Push Press reps (10 - 5 - 10) (.5BW up to 95 lbs)

4. Push Jerk reps (10 - 5 - 10) (.5BW up to 95 lbs)

After you complete all 3 sets of the 4 exercises finish with 100 jump ropes.

(push press and push jerk demo) http://www.youtube.com/watch?v=w21SGiZbAZg

Wednesday, October 12, 2011

Oct 14 - 3 Bars of Death

We've got an exciting workout this week - 3 Bars of Death!

I've scaled it slightly only so I'd be able to finish...

10-9-8-7-6-5-4-3-2-1 reps of the following triplet:

Dead-lift (1.25xBW up to 225 lbs)
Bench Press (BW up to 185lbs)
Clean (.75xBW up to 135 lbs)

Here's a demo of the entire workout
http://www.youtube.com/watch?v=n6HinJynML8

If you scale the weights down (or up) for any of the lifts mention your changes along with your score.

Fastest time wins!

Have fun with this one!

-Seth

Tuesday, October 4, 2011

October 7 Workout

Following Cdr Vinci's lead, I've included a short warm-up with this week's workout.

Warm-up (not timed): 5 pull-ups, 10 push-ups, 400 meter jog.
Done at your own pace.

Workout:

21-15-9
Thrusters (.5xBW up to 95 lbs)
Box Jumps (24")
pull-ups
toes-to-bar

then...

100 single jump ropes.

Fastest time wins!

If you don't have a platform for box jumps feel free to substitute a flat bench, or something similar.

Here's a thrusters demo http://www.youtube.com/watch?v=4OhqIGYqELk

Good luck!

-Seth

Wednesday, September 28, 2011

9/30/2011 Gymnast Workout

Gymnast workout:
- run 1000m
- do 50 pull-ups
- do 100 Squats
- 20 Push-ups
- 20 Jacknifes (see http://www.youtube.com/watch?v=12jDTJwNLwM) but without the weights!!!
- 19 Push-ups
- 19 Jacknifes
- 18....
- 18...
...
- 1 Push-up
- 1 Jacknife

Best time wins!

Please do the Push-ups and Jacknifes very clean and slowly.

Have fun, Christoph

Thursday, September 22, 2011

9/23 Workout: I want Candy!

All,

Sorry for not getting this out earlier. Here's your pain for the week:

Candy

Five rounds for time of:

- 20 Pull-ups

- 40 Push-ups

- 60 Squats

Bon Appetit!

Wednesday, September 14, 2011

16 September Workout: Your Legs Will HATE You!

I humbly submit for you this week, the "Dan"

Four rounds for time of:

- Overhead squat 21 reps (50% Bodyweight)

- Run 400 meters

Simple. Painful. Fun!

Good luck to all!

Brian L.

Tuesday, September 6, 2011

September 9 Workout "Our warm-up is harder than most people's workout"

To All:
After much debate, I was determined to be this week's winner.

LCDR Matt Riethmiller joined the DC pack for the first time and finished last week's workout with the "fastest time" in 21:05. He did not want to take credit for the win since he did not complete the dead lifts at the weight prescribed.

I could not pass up the "warmup" that Matt has used in the past. Hence the title of this week's workout.

Here it is:

"Warm-up" - it is not a timed event and can be done at your own pace. It must be completed before you start the timed event

2 rounds of 15 of the following exercises: pushups, pull-ups, squats, dips, crunches, and back extensions.

The workout "Cindy": 20 minute timed event

5 pull-ups
10 pushups
15 squats

Most rounds wins. Good luck!

Wednesday, August 31, 2011

September 2, 2011 Workout

Here's the first workout of September!

5 rounds for time of:
400 m run
10 Dead-Lifts (1.25x BW up to 225 lbs)
15 Pull-Ups (Any type)

Fastest time wins!

-Seth

Monday, August 22, 2011

8/26 Workout: The Murph

To All:
This week's workout is "The Murph" (in honor of LT Mike Murphy):

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Quickest time wins. Partition the pull-ups, push-ups, and squats as needed.

Good luck!

Wednesday, August 17, 2011

8/19 workout

This week's workout:

5k run for time. Can be run outside or 1 degree incline on treadmill.

Fastest time wins!

-Seth

Wednesday, August 10, 2011

8/12 Workout

I honestly didn't think I'd be posting twice in a row. Here's your pain for this week:

(Strung out, backwards, upside-down) Fran

For time:

Round 1

- Run 1600 meters

- 9 Pull-ups

- 9 Thrusters

Round 2

- Run 800 meters

- 15 Pull-ups

- 15 Thrusters

Round 3

- Run 400 meters

- 21 Pull-ups Thrusters

- 21 reps

Thruster weights: (Men 95 lbs, Women 65 lbs)

Enjoy!

- Brian L

Wednesday, August 3, 2011

8/5 Workout

Konnichiwa everyone! Here's the workout for the week:

Angie (modified)

For time:

- Run 1600M

- 100 Pull-ups

- 100 Push-ups

- 100 Situps (Navy Standard)

- 100 Squats

- Uncontrolled sobbing (as needed)

Complete all reps of each exercise before moving to the next.

Note: Please do not count crying towards total time.

Good luck!

- Brian

Wednesday, July 27, 2011

7/29 workout

Thought this looked like fun...

Helen

3 rounds for time of:

400m run

1.5pood (55lb DB) KB swings x21

12 pull-ups

Good luck!

Wednesday, July 20, 2011

7/22 Workout

Tabata Something Else

pull-ups

push-ups

sit-ups (Navy standard)

squats

20s work, 10s rest

continuous clock throughout

8 rounds of each exercise

finish each exercise before moving to the next

video example of TSE below

http://media.crossfit.com/cf-video/CrossFit_MillerTabataSE.wmv

Most total reps combined for all exercises wins.

Good luck!

Tuesday, July 12, 2011

6/15 Workout

I pulled this one from the main site. It was the Workout of the Day on July 10 - the scores posted there ranged from 15 to 35 minutes.

Here it is:

5 rounds for time of:

Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

If you scale the weight up/down mention it when you post your score.

Good luck!

Tuesday, July 5, 2011

7/8 workout

Quick one this week...

for time:

run 1 mile

then 21,18,15,12,9,6 reps of

pull-ups

sit-ups (navy standard)

w/100 ft lunges after each round

Good luck!

Tuesday, June 28, 2011

7/1 Workout "Fran" modified

To All:
This week's workout is as follows:

1 mile run
21 Thrusters (weight = body weight X .65)
21 Pull-ups
15 Thrusters (weight = body weight X .65)
15 Pull-ups
9 Thrusters (weight = body weight X .65)
9 Pull-ups
100 Navy sit-ups
1 mile run

Fastest time wins. Good luck! Happy 4th of July!!

Here is a good site to observe how to do a thruster correctly:

www.youtube.com/watch?v=4OhqIGYqELk

Tuesday, June 21, 2011

6/24 Workout

The workout this week is straight out of the Crossfit Games, with a small modification to the timing.

2 rounds (all exercises done in order):

50 pullups
50 KB swings (50 lbs)
100 Single Jump Ropes
50 Overhead Squats (95 lbs)

NOTE: There is a 30 minute cap on the time for this exercise. If the workout is not complete in 30 minutes add 1 penalty second for each rep not finished.

Example: If you finish everything but the last round of overhead squats your score is 30m 50s.

An explanation of each lift can be found here.

Post your time to the comments.

Good Luck!

Tuesday, June 14, 2011

6/17 workout 'Helen'

All this weeks workout will be 'Helen' which is as follows:

3 rounds for time of:
run 400m
21 KB swings (1.5 pood) - can sub with 50 lb DB
12 pull-ups

Should be a pretty quick one. Good luck!

Wednesday, June 8, 2011

6/10 workout

Apologize for the late post...

Here's a quick one from the main website. Shown as Regional Workout 6 from 5 June.

For time:

Row 20 calories (warm-up?)
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

I looked up the two-arm DB ground-to-overhead and it seems similar to a KB swing so I would just say get close to the ground and up over your head and you should be fine.

Would like to have a little longer run in the end, but figured I'd keep it as req'd. I'm not sure everyone has access to a C2 rower, hence the 'warm-up?' remark. For this workout, you can sub the row with a 400m run and then start the time upon completion. We won't count the row towards the competition.

Should be pretty quick. Enjoy!

Wednesday, June 1, 2011

6/3 Workout

Saw this one the other day and thought it looked like fun...

50 pull-ups

10 burpees

40 pull-ups

20 burpees

30 pull-ups

30 burpees

20 pull-ups

40 burpees

10 pull-ups

50 burpees

Not sure how to approach this, but will let you know Friday.

Enjoy!

Tuesday, May 24, 2011

Memorial Day Murph!

All,

Gonna hit up the Memorial Day Murph this week (link below). No need to register unless you want to. I couldn't find out how they were going to recieve scores, etc. so not too worried about it. It just sounded like fun!!!

http://memorialdaymurph.homestead.com/index.html

With Monday being a holiday, all posts should be in by tuesday at 1200. Too bad we're not all together to enjoy this with a BBQ and beer at the finish...

Good luck to all!

Tuesday, May 17, 2011

5/20 workout

Here she is again...

BARBARA!

5 rounds for time of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

3 mins rest between each round.

We did this 2/4 if you want to compare your previous scores. I saw her again thumbing through some old files on my computer and felt compelled to hit it again.

Enjoy!

Tuesday, May 10, 2011

5/13 workout

Let's keep going with the running and plyo...

For time:

1600m run

10 burpees

10 4-count flutterkicks

800m run

20 burpees

20 4-count flutterkicks

400m run

30 burpees

30 4-count flutterkicks

Enjoy!

Wednesday, May 4, 2011

5/1 Workout......in VINCI ble

To All:
Here is this week's workout with input from Matt :)

Run 400M
20 Pushups
30 Tuck Jumps
Step 1: Stand with feet hip-wide apart and slightly bend your knees
Step 2: Jump into the air and bring your knees up into your chest
Step 3: Land with your knees slightly bent and repeat
40 Kick Downs
Step 1: Lie on your back with your legs in the air, 90 degrees from your body.
Step 2: Keeping your legs straight, lower them as far as you can.
Step 3: Return to start position keeping your belly button drawn in the whole time and repeat

Run 400M
20 Pushups
30 Tuck Jumps
40 Kick Downs

Run 1600M

Fastest time wins. Good luck!

Thursday, April 28, 2011

4/29 Workout... BURPEES!

All,

I gotta bring 'em back for this week! For time:

Run 800M

50 Burpees

Run 800M

Good luck!

Wednesday, April 20, 2011

4/22 workout

All,

For time:

400m run

100 sit-ups

400m run

75 push-ups

400m run

50 squats

400m run

25 pull-ups

Enjoy!

Wednesday, April 13, 2011

4/15 Workout

All,

Here's the workout for this week.

For time:

Run 1600M

50 Pullups

100 Pushups

200 Situps

300 Squats

(in any configuration)

Run 1600M

Enjoy!

Wednesday, April 6, 2011

4/8 workout

4 rounds for time of:

400m run

36 sit-ups

24 push-ups

12 pull-ups

Hopefully no one will have to go too far from treadmill to pull-up bar, etc.

Wednesday, March 30, 2011

4/1 Workout

All,

modification of an earlier main site post...

For time:

75 squats

50 sit-ups

20 pull-ups

50 squats

35 sit-ups

15 pull-ups

25 squats

20 sit-ups

10 pull-ups

No HSPUs this week...

Enjoy

Wednesday, March 23, 2011

3/25/2011 Workout

All,

Here's this weeks workout:

For time (to be completed in order):
70 Burpees (a pushup should be done during each burpee)
60 Sit-ups (toes locked, elbows touch legs each time)
50 Kettlebell swings, 1.5 poods (see video, 1.5 pood = 55 lb, drop weight if necessary)
40 Pull-ups
30 Handstand push-ups (substitute standing shoulder press 8-12 rep max if necessary)

Demonstration of kettlebell swing:
http://www.youtube.com/watch?v=OX5uVjxjfkg

Demonstration of pushup burpee:
http://www.youtube.com/watch?v=zJWmOfhfZdw&feature=related

Let me know if any questions. Good luck!

Wednesday, March 16, 2011

3/18 workout

All,

Kind of a spin off of a previous workout...

For time:

1 mile run then,

21,18,15,12,9,6 pull-ups/push-ups with 100ft lunges in between sets

100 sit-ups to finish

Let me know if you have questions. Otherwise, looking forward to seeing some scores.

Wednesday, March 9, 2011

3/11 Workout

All,

Sorry to post so late, but here it is.

We did this one a long time ago...

Going for max total reps of:

10 mins HSPUs

5 mins Squats

2 mins Pull-ups

1 min Push-ups

1 min Sit-ups

Rest 30 sec in between each exercise (allows time for transition) for total time of 21 mins.

Modify the HSPUs as needed. I'll try and find the link that showed some different variations and post it, but do what you can.

Good luck!

Tuesday, March 1, 2011

March 4th Workout

I pulled this one from the crossfit.com website, with a small modification.

Warm up with 1-mile run, not for time.

Complete as many rounds as possible in 20 minutes of:

-15 Chest to bar pull-ups (kipping is allowed).

-30 second L-sit hold (ok to bend knees).

Most rounds win.

Example of L-sit hold below. These can be done on a dip bar too.
http://www.youtube.com/watch?v=ZpQ7Mb_3Dyg&feature=related

It was good to see all the scores last week! Keep 'em coming!

Good luck!

Tuesday, February 22, 2011

2/25 workout

Found this one on the CFE website as well. Looked like fun...

3 rounds for time of:
1 round of the bear complex at 0.5BW
21 pull-ups

the following link shows an example of the 'bear complex'.

http://media.crossfit.com/cf-video/CrossFit_TheBear.wmv

Let me know if you have questions or need clarification on this.

Friday can't come soon enough! Good luck to all.

Tuesday, February 15, 2011

2/18 workout

Saw this one on the S&C WOD from crossfit endurance website and thought it would be fun. Kind of an added twist to a CINDY...

For time:
10 deadlifts (1.25BW)
1 round of CINDY
8 deadlifts
2 rounds of CINDY
6 deadlifts
3 rounds of CINDY
4 deadlifts
4 rounds of CINDY
2 deadlifts
5 rounds of CINDY

Should be a good one. Don't think it'll take too long...

Good luck to all.

Wednesday, February 9, 2011

2/11 Workout

All,

gonna keep it simple again this week. Should be a pretty quick one...

for time:

100 pull-ups

200 push-ups

300 sit-ups (navy standard)

This can be broken down in any way you like. Good luck to all.

Matt

Wednesday, February 2, 2011

2/4 workout

All,

How about a Barbara this week. Goes as follows:

5 rounds for time (w/3mins between each round) of:

20 pull-ups

30 push-ups

40 sit-ups (navy standard)

50 squats

Not sure that the 3mins rest is necessary, but we'll stick to the Rx workout... Shouldn't take too long. Glad this will limit the squats as my quads were still hurting me yesterday from last week's workout. Looking forward to some more scores this week.

Seth, it'll be good to have you back, but don't overdo it and be stuck sitting out any longer.

Matt

Wednesday, January 26, 2011

Week of January 24, 2011

All,

Let's keep in simple this week and just do a CINDY.

max sets in 20mins of:

5 pull-ups

10 push-ups

15 squats

Thought about throwing some Hand Stand Push-ups (HSPUs) in, but figured I'd hold off for a little while. Seth, you have to overcome your fears some day cause they're coming...

Wednesday, January 19, 2011

1/21 workout

All,

Off a little with Monday being a holiday, but here is this weeks workout:

21,18,15,12,9,6
pull-ups
navy standard sit-ups
100ft lunge after each round (basketball court is 50x94 for reference)

Sounds like we'll be down a few this week with injuries, but hopefully they won't be out too long. I'm sure you guys will bounce back just fine. Feel free to throw in a few 'remarks' as you see fit though...

This is typically a pretty quick one, but still not going to add the run in (again). Good luck to all.

Wednesday, January 12, 2011

Week of January 10, 2011

All,

There's a name for this one, but I can't remember what it is. Modifying it a bit anyway...

100 burpee pull-ups (only rules are chest hits the ground and chin goes above the bar)

Pretty quick workout so let's go ahead and add in a mile to start and to finish.

So for time:
1 mile run
100 burpee pull-ups
1 mile run

Good luck to all.

Matt

Monday, January 10, 2011

test

test
Atiim Senthill, P.E.

Friday, January 7, 2011

Seth's Score

33.46 I split it up the calisthenics in to 20 sets, with mile times of 6.20 and 7.05.
Nice work Matt, and good luck to everyone else!

Matt's Results

Good to be back on it.

32:20

This blog thing is awesome! What a way to bring in the new year. Thanks, Seth.

Thursday, January 6, 2011

test

test e-mail by Matt...

Week of January 3rd, 2010 (Matt's Workout)

With the new year we decided to migrate our workouts from strictly email to a web page. Hopefully this turns out to be easier for everyone by reducing emails, and allows more people to get involved in our workouts.

Below is Matt's workout:

I hope everyone had an awesome holiday! Now it's time to kick it back into high gear and start off the New Year with a bang!

This Friday's workout will be a Murph detailed below.

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

Pull-ups, push-ups, and squats can be broken down in any manner between 1 mile runs.

Looking forward to seeing the first scores of 2011!

Hoorah!