ZombieFit

Archive for January, 2010

WOD: 02/01/10

by on Jan.31, 2010, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 10 double unders and 50m quadrupedal movement

WOD 80

étudiant:
Perform 40 repetitions of: dips, jumping jacks, air squats, sit ups, and jumping pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

avancée
Perform 60 repetitions of: dips, jumping jacks, air squats, sit ups and pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

traceur
Perform 75 repetitions of: dips, jumping jacks, elbows to knees, air squats, and pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

Post number of sets it took to complete the workout to the comments.

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WOD: 01/31/10

by on Jan.30, 2010, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 10 push ups, 10 sit ups, 10 squats, 10 pull ups.

WOD 79
21-15-9 of:

étudiant:
single unders, 5 foot precisions (concentrate on technique!!), lunges alternating both legs (1 left, 2 right, 3 left, 4 left, etc.)

avancée
double unders, 6 foot precisions, lunges each leg (1 left, 1 right, 2 left, 2 right, etc.)

traceur
double unders, 6 foot precisions, pistols alternating each leg (1 left, 2 right, 3 left, 4 right, etc.)

Post time to comments.

Cool Down
In as few sets as possible, perform 150 air squats

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WOD: 01/30/10

by on Jan.29, 2010, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 50m quadrupedal movement, 10 jumping jacks and 5 burpees.

WOD 78
Tabata This

This is a CrossFit WOD where you use the tabata protocol for four exercises. Air squats, push ups, sit ups and pull ups. This means that you will be performing 8 sets of each individual exercise which includes 20 seconds of work, followed by 10 seconds of rest. Read this post for a more in-depth explanation. In this exercise, there is NO rest in between the exercises. Once you have finished with squats, you immediately start with push ups. Keep track of all repetitions completed for each set. At the end of the WOD calculate the total as your score.

étudiant:
Complete a 1/2 Tabata This. Instead of 8 sets for each exercise, only complete 4.

avancée
Complete the full Tabata This workout using any substitutions necessary, i.e. jumping pull ups for pull ups or push ups on your knees instead full range of motion push ups.

traceur
Complete the full Tabata This workout using correct form and full range of motion for every movement.

Post total reps to comments.

Cool Down
3 sets of 5 parkour squats.

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01/29/10: Rest Day!

by on Jan.29, 2010, under Misc.

Rest Day! If you missed a workout, look in our archives (or just over the past couple of cycles) and pick one that you think would be challenging. Then kill it.

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WOD: 01/28/10

by on Jan.27, 2010, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 50m quadrupedal movement, 10 sit ups, 10 push ups, 10 double unders.

WOD 77

étudiant:
21-15-9 repetitions of: push ups, sit ups, burpees.

avancée
21-15-9 repetitions of: push ups, sit ups, precision burpees*

traceur
21-15-9 repetitions of: handstand push ups, sit ups, precision burpees.

Post time to comments.

Cool Down
Reverse quadrupedal movement for 50m.

**A precision burpee is when you replace the jump at the top of a normal burpee with a 5 or 6 foot precision (broad jump).

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