Wednesday March 20

Spin 30 mins easy

Friday March 15, 2013

Nothing kicks your ass like Crossfit. Crossfit Open Workout 13.1, modified for my been-sick-for-three-weeks out-of-shape butt, was a killer.

3 rnds of:

20 burpees
20 snatches (35 lbs)

Week of Monday Feb 11 - Sunday Feb 17

Tuesday - Spin WOD

40 mins Spin Video #6
Clean & Jerk
5x5 T2B

Wednesday - Swim WOD

1 hr swim

Thursday - Strength & Flex WOD

1 hr Hot Power Yoga

Friday - Swim WOD

1 hr swim

Saturday - Crossfit WOD

Deadlift
4 rnds of:

• 1 min burpees
• 1 min handstand/plank
• 1 min long jumps
• 1 min KBS
• 1 min rest

Sunday - Run WOD

10K run

Week of Monday Feb 4 - Sunday Feb 10

Tues - Spin WOD

30 mins of Spin video #4
Bench Press 5x max
Ring Rows 5x8 reps

Thursday - Strength WOD

1 hr Hot Power Yoga

Friday - Swim WOD

1 hr swim

Sat - Crossfit WOD

3 rnds of:

• 10 thrusters (40 lbs)
• 6 pullups
• 10 tuck jumps
• 20 pushups
• 30 situps

Sun - Swim WOD

1200m swim

Week of Monday Jan 28 - Sunday Feb 3

(Tues) WOD #1:
30 min spin (Spin Video #2)
3 rnds of:

• 5 DB bicep curl
• 5 DB push press
• 5 DB tricep extension

30 V-ups

(Wed) WOD #2:
2 mins AMRAP:

• 12 Deadlifts
• 9 Hang Cleans
• 6 Push Press

30 KBS
10 pullups
30 jumps over DB
20 pushups
20 goblet squats
50 mountain climbers
10 L-sit pushups
8 long jumps
30 KBS

(Thurs) WOD #3: 1 hr Hot Power Yoga

(Fri) WOD #4: 1 hr swim

(Sat/Sun) WOD #5: Run 10K

Week of Monday Jan 21 - Sunday Jan 27

We're back after a long winter break! (but we didn't sit on our asses the entire time...)

Congrats to Pack member Miss T on her 1/2 marathon in the Bahamas!

(Tues) WOD #1:

• 20 min spin
• Tabata KBS
• 20 min spin
• Tabata pushups

(Sun) WOD #2: 1000m swim

(Thurs) WOD #3: 1 hr Hot Power Yoga

(Wed) WOD #4: 10 min spin warm-up
Clean & Jerk
5 rnds of:

• 10 burpees
• 30s plank
• 10 Jump Squats
• 30s Hollow Hold

(Sat/Sun) WOD #5: Run 10K

Week of Monday Nov 26 - Sunday Dec 2

(Tues) WOD #1:

• 10 min spin
• 50 KBS
• 10 min spin
• 75 mountain climbers
• 10 min spin
• 100 situps

(Wed/Sun) WOD #2: 2 rnds of: Pull 200m/Kick 200m/Swim 200m

(Thurs) WOD #3: 20 min run or spin

• 1 DB Snatch LH
• 1 DB Snatch RH
• 1 Burpee
• 2 DB Snatch LH
• 2 DB Snatch RH
• 2 Burpee
Continue to 10

(Fri) WOD #4: 5 rnds of:

• 30s Handstand
• 20 Squats

(Sat) WOD #5: Run 8K

Week of Monday Nov 19 - Sunday Nov 25

(Tues) WOD #1:

• 10 min spin
• Clean & Jerk 3x3 Max
• 10 min spin
• 25 T2B
• 10 min spin
• 10 Pullups

(Wed/Sun) WOD #2: Swim 1200m

(Thurs) WOD #3: 20 min run or spin

• 1 DB Snatch LH
• 1 DB Snatch RH
• 1 Burpee
• 2 DB Snatch LH
• 2 DB Snatch RH
• 2 Burpee
Continue to 10

(Fri) WOD #4: 5 rnds of:

• 30s Handstand
• 20 Squats

(Sat) WOD #5: Run 8K

Week of Monday Nov 12 - Sunday Nov 18

In Tri Pack news this week:

Miss T was in the house!

WOD #1: Front Squat. 10 min AMRAP:

• 10 Ring Dips
• 30 KBS

WOD #2:

• 10 min spin
• 21 Thrusters, 21 Pullups
• 10 min spin
• 15 Thrusters, 15 Pullups
• 10 min spin
• 9 Thrusters, 9 Pullups

WOD #3: Run 5K

WOD #4: 5 rnds of: Swim 100m, Pull 100m

WOD #5: 4 rnds of 1 min each:

• V-ups
• Pushups
• Jump Squats
• Ring Rows

Week of Monday Nov 5 - Sunday Nov 11

WOD #1: Bench Press. For Time:

• 150 Dumbbell Push Press
• 75 Push-Up
• 50 Squats

WOD #2:

• 10 min spin
• 5x5 Pullups
• 10 min spin
• 3x Clean
• 10 min spin
• 5x10 Ring Rows

WOD #3: Run 10K

WOD #4: Swim 1000m, Kick 200m

WOD #5:

• 15 min spin
• Tabata V-ups
• 15 min spin
• Tabata Pushups
• 15 min spin
• Tabata Situps

Week of Monday Oct 29 - Sunday Nov 4

In Tri Pack news this week...

MPak visits a Pearl Izumi outlet in Orlando!

WOD #1: Pullups. For Time:

• 150 Dumbbell Push Press
• 75 Push-Up
• 50 Squats

WOD #2:

• 10 min spin
• Bench Press
• 10 min spin
• Push Press
• 10 min spin
• Ring Dips

WOD #3: Run 5K

WOD #4: Swim 1000m, Kick 200m

WOD #5: Spin 45 min. Tabata V-ups

Week of Monday Oct 22 - Sunday Oct 28

In Tri Pack news this week:

MPak tried out her new trainer and liked it. Tracy finally got the pullup bar installed (with lots of help from Pete). A 30lb kettlebell and gymnastics rings were added to the gym. Pete ran the 9-Run-Run with a time of 1:45:09. Way to go Pete!

Swim #1: 200 swim/kick/pull/swim/kick/pull

Swim #2: 1200 continuous

Bike #1: 50 min spin

Bike #2: 25K or 1 hour spin

Run Int: warmup, 400m, 800m, 400m, cooldown

Run LSD: 8K

S&C #1: Strict Press, Pullups, Hollow Hold. For 12 mins: 1 dumbbell hurdle, 1 pushup, 2 hurdles, 2 pushups...

S&C #2: Back Squat. 5x5 T2B. For 6 mins, 30s ring rows/30s handstand or plank.

Week of Monday Oct 15 - Sunday Oct 21

Swim #1: 200 warmup, 5x200

Swim #2: 2x750 continuous

Bike #1: 1 hr

Bike #2: 1 hr

Run Int: warmup, 2x800m, cooldown

Run LSD: 8K

S&C #1: Strict Press, Hollow Hold. For 12 mins: 1 dumbbell hurdle, 1 pushup, 2 hurdles, 2 pushups...

S&C #2: Pullups. Dumbbell Snatch. 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups

Week of Monday Oct 8 - Sunday Oct 14

Swim #1: 3x50, 3x100, 3x200

Swim #2: 200 warmup, 2x500

Bike #1: 1 hr

Bike #2: 30K

Run Int: warmup, 2x800m, cooldown

Run LSD: 8K

S&C #1: Bench Press, Thruster, 50 V-ups

S&C #2: Clean.  10 min AMRAP: 5 pushups, 10 situps, 15 squats