Weekend endurance

Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries

or

Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries (1-3-5 should be the same, and 2-4 should be the same if done outside)

or

Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

First Hero Workout

"Nutts"
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Pack:
For time:
10 Handstand push-ups (or Progressions)
135-185 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14 pounds, 10’
120 Double-unders
Run 400 meters with a 25lb plate

Women:
Women Deadlift 65-95
Wall Ball 8-10
Plate 25

Puppies:
5 Handstand push-ups (or Progressions)
25-45 pound Deadlift, 10 reps
15 Box jumps, 12-20 inch box
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
25 Wallball shots, 14 pounds, 10’
30 Double-unders (or Tuck Jumps)
Run 400 meters with a 10-25lb plate

Joe did Pack, Melissa did Puppies. Both finished with great times (that I don't remember :))

Tough stuff

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

After a full rest
Run 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts.

Gym work:
Squat 3x5
Bench 3x5

Jessica Pamanian at the Northeast Regionals making 170lb x 3 clean and jerk look easy

Results
Triplet:
1 stair
Jackie 10:00 (-:50 PR!)
Maureen 11:00
Ragen 11:49 (but did the first three sets 10-10-10 instead of 10-9-8)

2 stairs
Joe 10:15
Melissa 11:27 (-1:05 PR!) She also did last 5 sets of situps all the way down.

Squats:
Maureen 45lbs
Ragen 55lbs
Jackie 55lbs
Melissa 55lbs
Joe 115lbs

Bench:
Melissa 45lbs
Jackie 55lbs
Maureen 65lbs
Ragen 65lbs
Joe 125lbs

Assents and deadlifts

(Proper deadlift setup: Natural lumbar curve, hips higher than the knees, shoulders in front of the bar, weight on the heels.)

Stadium:
As many spiral assents as possible in 9 minutes
Rest 2 minutes
As many spiral assents as possible in 9 minutes

Gym:
Find your 5 rep max deadlift


Results
Spirals:
Brian 7.75

Deadlifts:
Brian 225
Joe 135
Melissa 95
Ragen 95

O'Connell workout

We'll be meeting in the weight room in the basement of O'Connell. Bring your jumprope!

Squat 3x5
Press 3x5

Then we will move outside to complete as many rounds as possible in 12 minutes:

5 Pull Ups
10 Push Ups
15 Double Unders

More Regional Highlights

Results:
Squat x5 -
Joe 125
Mel 65

Scaled Eva

(Lance Armstrong does swings too!)

Your choice based on fitness level...

Pack:
Five rounds for time of:
Run 2 Stadium laps
50lb swings, 30 reps
30 Pull-ups

Puppies:
Four rounds for time of:
1 Stadium lap
35lb swing, 20 reps
20 Beginner or assisted Pull-ups

Buttercups:
Three rounds for time of:
1 Stadium lap
15-24lb swing, 15 reps
15 Beginner or assisted Pull-ups

Chris Spealler at the Northwest Regionals

Weekend homework

(Crossfit Endurance Coach Shari Keener)

Swim, Bike, Run, whatever
9 Minute All out Effort
Cover as much Distance as Possible.

9 minutes...easy? The key here is to up your intensity. Go as fast as you can. I want you to almost puke a lung when you are done.

White woman's workout
North Central Qualifiers

Introducing...wall ball

(Christy Phillips, 23 y/o, 5'3", 129 lbs.)

5 rounds:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
16 Push Ups
24 squats

*Rest 1 minute between rounds.

Then after some rest,
50 wallball shots with a 12 lb. ball

Christy and others at the 2009 Crossfit games

Hope we can pull this off

(What a proper front squat looks like)

After 3 sets of 10 reps pullups, pushups, situps, squats...

Running:
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!

Cover as much distance as possible.

I'm going to try to run this with you guys as well. After the run, if anyone wants to check out the O'Connell Center gym, I'm going to head down there. You'll need your UF id.

Your Office Chair is Killing You
Rob Orlando 1,000lb tire flip
Iceland Annie will kick your ass

Jenny's last day

(Bella Beans and her chicken taking a nap)

In honor of Jennifer's last day (although she is sick and can't come) we will be doing the first workout she did with us.

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

Results:
Joe 21:35
Melissa 25:48
Maureen 26:12
Ragen 26:29

"Barbara"

(See! Other people do the broad jump too!!)

Crossfit has a bunch of named workout benchmarks. This is one of them. Choose your level based on what you think you can do.

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for each of five rounds.

“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds.

“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds.

Please bring a watch if you want. Cya at 5:30!

Results:
Steph (Barbie) 25:16
Melissa (Barbara lite) 33:23
Maureen (Barbara lite) 33:54