Team workout today & info for the week

TODAY:
Depending on how many people we have it will be 15 minutes of sprints, squats, pushup, and possibly jump roping. If we have 6+ people, it will be 3vs3. The team with the highest score wins.

THURSDAY:
I'll be out of town so you all will have to do this one on your own. NoN-timed 3 rounds, 10 reps of the following exercises...
Pullups
Squats
Pushups
Situps

Try to be as strict as possible with your form. Then do any combo of stairs/running you want.

WEEKEND:
Try to get out and enjoy the weather before it starts to get really hot. Walk/run/hike/bike/rollerblade/whatever for at least one hour.

Have fun but work hard and no slacking while I'm gone!
Orange Coast Crossfit women

Extra Cardio - Monday

Choose ONE of the following sports:

80% for the first half, 90% for the last half.

Swim: SC: 400m
Bike: SC: 10 mile
Run: SC: 1.5 miles

I'll be running at the Swamp after work if anyone wants to join me.

Keep being AWESOME!

Workout for this weekend:

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

Article - Beyond the Body

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

Assisted pull-ups
Box jump, 12-15 inch box
Sit-up

With an additional full stair assent

Rest day

Good job yesterday. If you want extra cardio today...

Choose ONE Of The Following Sports
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

I understand that 10k (or 6.2 miles) is rough, so scale to your level if necessary.

you.can.do.this
Impressive (aka, this woman cleans more than I do)

Tuesday's test

After doing a real honest-to-goodness warmup of 1-3 sets of 10 of each:

* Samson Stretch
* Pushups
* Air Squats
* Situps
* Chest-to-bar
* Dips

We will be doing two timed tests. Maureen and Jackie have seen this before, it ain't pretty. First will be running the bottom level stairs up, through the tunnel and down then over to the next set of stairs, over and up, etc. We will do this for one half of the stadium and back. Don't worry, I'll explain it better once we get there. I'll be sending you off in 1 minute increments so people don't get too jumbled up.

Then after as much rest are you all want, one timed run to the top of the stadium however you can get up there (eg, up the bleachers or up the stairs).

Monday extra cardio

If the body is feeling good...

Choose ONE of the Following sports:
Swim: 2x8 min, Rest 2 min Between intervals
Bike: 2x15 min, Rest 2 min Between intervals
Run: 2x12min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.

Weekend workout

Choose ONE Of the Following Sports:
Swim, Bike, Run, Rollerblade, Stadium Stairs
15 minutes
Cover as much distance as possible in your set time.

Just choose one activity you like to do for 15 minutes. http://www.gmap-pedometer.com/ or http://maps.google.com/ are pretty good for figuring out how far you went. If you swim or do stairs, just count how many laps/flights you did. Post your distance in the comments section.

Random video of the day
NorCal Sectionals - Workout B

Back to blogging

Today's WOD:

At the swamp
Run 2 laps
Rest 3 minutes
Run 1.5 laps
Rest 2 minutes
Run 1 lap
Rest 1 minute
Run ½ a lap

Melissa 24:35
Jenny 24:35
Maureen 25:30
Jackie 25:56