Friday 103114

Success

Strength:

Power Snatch + Snatch + OHS 6 x 1 + 1 + 1 starting at 70% of 1 RM Snatch

WOD: “Going for Broke”

2 minutes to establish most reps of DU’s (singles for scaled)

Rest 1 min.

2 min. to establish most reps of Front squats (155/125, 135/95, 95/65)- rack if needed

Rest 1 min.

2 min. to establish most reps of KB swings (53/36, 44/26)

Rest 1 min.

2 min. to establish most reps of Pull-ups (scale to ring rows)

Thursday 103014

AMRAPcalm

Strength: none

WOD: 13.2 Open work out

10 minute AMRAP

5 shoulder to overhead (115/75)

10 deadlift (115/75)

15 box jumps  (24/20”)

New Running Plan, for every non-runner out there

Here is a quick and easy plan to follow; it will keep you moving even as it get colder, takes you through Thanksgiving and up to Christmas.

Run after CrossFit, run on your treadmill or row at CrossFit

  Monday

Nov 3

Tuesday

Nov 4

Wed

Nov 5

Thurs

Nov 6

Friday

Nov 7

Sat/Sun

Nov 8/9

Wk 1   2x400m

2 min rest between

  1x800m

5 min rest between

  Run 1 mile
  Monday

Nov 10

Tuesday

Nov 11

Wed

Nov 12

Thurs

Nov 13

Friday

Nov 14

Sat/Sun

Nov 15/16

Wk 2   2-3 x400m

90 sec rest btwn

  2x200m

2x400m

90 sec rest btwn

  2 miles, rest 2 minutes between
  Monday

Nov 17

Tuesday

Nov 18

Wed

Nov 19

Thurs

Nov 20

Friday

Nov 21

Sat/Sun

Nov 22/23

Wk 3   Find some hills to run up 6x (equal rest to run)   3 x 400m rest 90 sec   Run 2 miles without stopping (time it)
  Monday

Nov 24

Tuesday

Nov 25

Wed

Nov 26

Thurs

Nov 27

Friday

Nov 28

Sat/Sun

Nov 29/30

Wk 4   4x200m, 60s rest

 

4×400 run with 2 min rest Find a “Turkey Trot” or take a long jog or walk as a family… or do a 5K at last week’s pace

5K at last week’s pace

  Monday

Dec 1

Tuesday

Dec 2

Wed

Dec 3

Thurs

Dec 4

Friday

Dec 5

Sat/Sun

Dec 6/7

Wk 5   Run “all out” for 1 minute: Rest 1 min.   X4 sets   2 x 800m with 2 minutes rest   Slow and easy 2 miles (compare to Nov 22/23)
  Monday

Dec 8

Tuesday

Dec 9

Wed

Dec 10

Thurs

Dec 12

 

Friday

Dec 11

 

Sat/Sun

Dec 13/14

Wk 6   4 x 200m with 30 sec rest between   2x1600m

2-3 min rest between

  Run 4 miles, walk as little as possible (time it)
  Monday

Dec 15

Tuesday

Dec 16

Wed

Dec 17

Thurs

Dec 18

Friday

Dec 19

Sat/Sun

Dec 20/21

Wk 7

 

  4 x 400m with 60 sec rest   Run for 10 minutes, track distance   5 K for time