I apologize for not updating this as frequently as I use to. These past three weeks have been very busy with my participation in the CrossFit Open, both judging and competing. Next week will be the last week of the open though, after that things should be back to normal. Until then, I'll do my best to try to update this at least once a week. Now, lets get down to business! The weather has been getting quite nice lately, as a result you will start to see running thrown into a lot of the workouts. Before you freak out and start saying how terrible of a runner you are. The distances will usually not surpass 800m at a time. I will also be starting you guys off slow and then ween you into further distances as you progress.
WOD:
5 Rounds For Time
Run 200m
5 Push-Ups
15 Sit-ups
This workout will be easier done either outside, in a garage or close to a door. Anything to get you quickly get you out the door for your 200m run. 200m=.12 Miles
To map out your run you can either use a phone app, your car's odometer, or a google mapping service. Google Map Pedometer:
Hey everyone, I've got another home WOD for you. As always, this is just extra work and is not required but is highly recommended. The home workout today is based off of a Crossfit benchmark workout named "Fran". Standard "Fran" is 21-15-9 of Thrusters/Pull-ups, we will be doing the scaled down bodyweight version of this.
WOD: Bodyweight "Fran" 21-15-9
Squats Pull-Ups -or- Push-Ups*
End the workout with 100 Jump Ropes
(single under or double under)
To perform the workout the athlete will do 21 Squats/21 Pull-Ups, 15 Squats/15 Pull-ups, 9 Squats/9 Pull-ups. After the 21-15-9 is performed finish the workout with 100 jumpropes, you choose whether to do single count jump ropes or double unders. As always please contact me with questions! Have fun!
As some of you may know I will not be hosting PM Fitness in store, however I will post this optional WOD for all of you to do at home. If there are any questions whatsoever about the workout, please let me know and I will guide you best I can. Also feel free to post your times in the comment section!
For this weeks workout we will be doing a benchmark workout that is used in Crossfit. The benchmark is named "Annie" and is comprised of double unders and sit-ups. Annie is one of my personal favorites and she holds a dear spot in my heart, so I really hope you guys find enjoyment with her as well. Naturally for our workout we will be scaling it down as needed.
WOD: 15 Min AMRAP Ladder Jump Rope (starting at 10) Bear Crawl
Burpees
Ladder format is as follows:
A clock will count down from 15 min, athlete will do: 10 Jump ropes/Bear Crawl/1 Burpee/Bear Crawl
20 Jump Ropes/Bear Crawl/ 2 Burpees/ Bear Crawl
30 Jump Ropes/Bear Crawl/3 Burpees/Bear Crawl
...and so on for 15 min
*For those wanting to do this at home, bear crawl roughly 15-20 feet.
**You have the option to do the exercises on opposite sides of the room and bear crawl to each station, or bear crawl halfway there and back each time for the same station.
