WOD
2 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Double Unders

I had a long week at work and an especially long Friday so I made up a workout that could incorporate things I need to work on.

Brady and I started our CrossFit 101 class at a local CrossFit gym.  It is 1 hour, 10 classes, Tuesdays and Thursdays through the month of January.  I will post what we do on here and also my thoughts about it.  Feel free to follow along, but it may be too easy if you are already crossfitting regularly... expect that I will post 1-2 extra workouts beyond these each week and perhaps Joe will be posting as well.

Warmup:
Row (no specified distance)
Jumping jacks & Seal jacks (which are jumping jacks except your arms are chest level, go out wide, then clap, like a seal)
Dynamic Stretching (leg swings and arm circles)
Something else I can't remember

Skills:
Row technique
Sit Up technique with abmat
Push up technique
Squat technique

WOD:
Row 500m
-then-
15-12-9
Air Squat, Push Up, Sit Up


Thoughts:
I like their format.  I looked at their other WODs and it basically goes, warmup (w/u), lift heavy, skill work, short WOD, stretch.  I think this fits well into what will truly make you improve and what we as a group have been slowly realizing over this past year or so.  You need to take some time to get stronger and work on skills in order to truly improve.  Also, just coming in and doing long ass-kicking WODs isn't entirely useful and isn't getting us towards our goals, even though it makes us feel we are "getting our money's worth" because we are dead.

The technique practice was short but very good.  For the first time in my lift I learned how to squat and it felt good.  I have work to do across the board but I am closer than I thought.

Begin running with a running clock going that will alarm each minute.   On each minute perform either Mary Catherines (10 each leg) or 10 pushups.  Do the Mary Catherines on the odd minutes and the push ups on the even minutes.  When the alarm goes off each minute, stop and do the exercise, then begin running again.  Keep running until you reach the goal distance, or until you get "vortexed" which is when can't finish the exercise before the minute is up.  Don't let this happen!

The score of the workout is the time it takes you to complete the set distance, or the distance you get before you get vortexed.  

Deadlift - 3x5

75 pull ups
150 push ups
225 squats

Partition out the same way as you would if you were doing the Murph benchmark meaning however you want to.  I know we do a lot of these, but I really want to be able to work up to doing the full Murph in the next few weeks/months.  Added in the deadlift because I haven't done any heavy lifts in a very long time.  

-JQ

This is the PT test given in the army every 6 months.  This is a general benchmark of physical fitness by the standards of the army.  Consists of max push ups, situps, and timed 2mi run.  Note that the push ups and sit ups are counted by army standards, not crossfit standards.  

Max push ups - 2min
Max sit ups - 2min
2mi run for time

Each event is scored based on your age group.  Go here for a link to the scores by age group before you do this.  Also, for the standards of the push ups and sit ups, go here for the standards of each.  Basically in push ups, arms to parallel (not chest to ground) and there is no real resting outside of the plank position.  Knees off the ground at all times, if they touch, you are done.  Situps are just regular situps it sounds like.  

20min AMRAP
5 pull-ups
10 push-ups
15 squats

After I got done with this one, some guy in the locker room said that it was a sick amount of pull ups and push ups and he was convinced I was training for the military.  Awesome.  

WOD
50 squats
10 burpees
50 push ups
10 burpees
50 lunges
10 burpees
50 sit ups
10 burpees
50 box/bench jumps
10 burpees

I was looking forward to getting back into the gym...then I forgot my lunch at home so I needed a home workout.  Looking to step it up over the next few weeks.  Its funny that I feel like I've slacked off the past 2 weeks, even though I did a triathlon and the Warrior Dash but I only did 1 or 2 crossfit workouts.

WOD
20 Burpee box jumps (24")
-then
5 rounds:
10 push ups
20 squats
-then
20 Burpee box jumps (24")

Change of plans, needed a quick home workout

SWOD:
Push Press
4-3-2-1

WOD:
Tabata:
Sit ups (do our standard)
Jump Squats (I will do prison version with hands behind my head...get down into a full squat on the down)
Push ups (chest hits the ground)

Remember, Tabata is 4 min long per move, 20s on, 10s off...and when you have 3 exercises, it is 12 min long...so do 20s Sit ups, rest 10s, 20s jump squats, rest 10s, 20s push ups, 10s rest...repeat 7 more times

We havn't done a good Tabata in a while and given all the squats we've been doing thought it wouldn't hurt to get more metcon in there.  Expect and AMRAP for tomorrow as we havn't done that in forever.

WOD:
21-18-15-12-9-6-3

Jump squat tuck
Sit Ups
Plyo Push Ups
Sprint 50 yds (only do 1 50yd sprint after each round, not 21-18-15... sprints)

Jump Squat Tuck: (squat, explode up into a jump and tuck your knees into your chest at the top of the jump)
Plyo Push Up: Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.

I will be doing this outdoors.  This is basically a jacked up version of a workout I saw months ago.