Workout for Friday December 31st

Workout for Friday December 31st

After a good warmup run or row:

Back Squat 3-3-3-3-3

(so 5 rounds of 3 reps of a heavy back squat)

OR

400 walking lunges

Workout for Thursday December 30th

Workout for Thursday December 30th

Warm up:
Row or run 1500m
Stretch

Using a 45# barbell with enough weight on it to make each round challenging. (start with 95#men/65#women and go up/down from there). Try to complete each round in 2 minutes. Rest is the remainder of the two minutes.

10 rounds of:

6x Dead-Lift

6x Bent rows

6x Hanging power Cleans

6x Front Squats

6x Push Presses

then Core/Abs:

3 x (25 situps/25 crunches/ 25 flutterkicks)

The pic above is from the CrossFit main site. That puppy is so cute I had to repost. If anyone has any questions email me at haley@defiancecrossfit.com

Haley

Workout for Wednesday December 29th

Workout for Wednesday December 29th

Warm up: Run 15 minutes or more
then:

Leg Blasters!

 3 Rounds of:

20 squats

20 lunges

20 jumping lunges

20 jump squats

60 seconds rest in between rounds

Then ABS/Core:

4 Rounds of:

20 situps

20 crunches

20 flutterkicks

20 medball twists

Planks: 20 sec left/20 center/20 right

Workout for Tuesday December 28th

Workout for Tuesday December 28th

Run 1600m
50 Sit-ups
50 Back Extensions
Run 800m
25 Sit-ups
25 Back Extensions
Run 400m
15 Sit-ups
15 Back Extensions

Post time to comments

Workout for Monday December 27th

Workout for Monday December 27th:

100 Dumbell Thrusters (with 2 burpees on the minute)

- Try 2 45# Dumbells to start
- These should be hard and challenging!
- A Thruster in case you forgot is a full squat (holding the dumbells at your shoulders) to a full press overhead. See video:
http://www.youtube.com/watch?v=BNTW7B09VJg
- Post time and thoughts to "Comments"

Workout for Sunday, Dec. 26th

Workout for Sunday, Dec. 26th:

Three rounds for time of:

Run 400 meters

21 Kettlebell swings at 24lbs. (or 55 pound dumbbell swing)

12 Pull-ups

Post times to 'Comments'.

If you don't have a kettlebell or Dumbell use something heavy like a rock in a sack/bag. If this doesn't work, substitute situps (full good ones) for the KB swings and substitute Push ups for the pullups. 

Merry Christmas!

Hi Everyone!
Merry Christmas/Happy Holidays from Defiance CrossFit!
Here is an update to what is happening:
1. The gym is closed Dec. 27 through 31st to get the roof leak fixed.

2. Haley is in Boulder, Colorado until the 1st visiting family and getting some good trail runs at altitude. She is running a 5k on January 2nd if anyone wants to join her:
http://www.brazenracing.com/newyearrun.html

3. Ryan is doing well and says hello to everyone. He is working out about twice a day and doing some other stuff :)

Photos from Bend!

Hi Guys, Here are some photos from the Cyclocross Nationals race up in Bend Oregon last week. The course got muddy but it was perfect for CX racing! My best finish was 6th in the Singlespeed race. Next year is in Wisconsin in January. Brrr!

Above: a photo of the course. There were some big mud sections.

Above: Haley on the first lap looking clean.

One of the run ups.