MIA

Sorry peeps I've been MIA for tha last week.  I seem to have caught a cold or something...DAMN allergies!
Anyhow...I don't want to chance it so I am taking some much needed rest and if you have been follwing these  WOD' s you understand :).  I should have some WOD's starting Monday but if not it's do or die for the 5K.  I did 13 WOD's, now it's time to perform on demand!!

Welcome back...C U later Mike ....WOD

Today was awesome! 
All about education :)
Sanchez, Julian (his son) and I went over the proper form for
Dead lift
Press
Push Press
Push Jerk 
Pose method of running and drills
Kettle bell swings
Stretching


It was a good amount of information that was easily absorbed through application.  


The WOD...
3 rounds of
400 meter run
15 kettle bell swings
10 push ups
5 pull ups


all out efforts

Until we meet again Mike..godspeed from Community Xfit...there are plenty of WOD's to follow!

5K prep WOD # 13

Shoulder Press 1x3 @ 90% of max
Rest 2min
Push Jerk 1x3 @ 85% ...
Rest 2min
Split Jerk 1x3 @ 80%...

Rest 5min

For Time:
15-12-9-12-15
Sumo Dead lift High Pull 95lbs
Wall Ball shots 20lbs 10ft Target

3+ hours after
9 rounds
1min on 1min of
Run
Row
Treadmill
Eliptical
get creative but go all out.

Rest day ...whew

5K prep WOD #12

"Helen"
3x
400m Run/Row
21 Kettle Bell Swings 25lb - 36lb
12 Pull Ups

Rest 10min

Tabata
Sit-ups
20sec on 10sec rest 8rounds

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD
Tabata row

5K prep WOD #11

4 Rounds
15 Dumbbells split clean 25-40lb
21 Pull-ups


3+ hours after main WOD

If rain permits...
5 Rounds
800 meter run
90 sec rest  between rounds

If not...
same workout done on C2 rower.

5K prep WOD #10

5 Total Rounds.

30sec on,20sec off: Move from one exercise to the other in this order.

Double Unders
Sit ups
Push ups
Squat Jumps
Kettle Bell Swings 25-35lb
3+ hours after main WOD
Jump rope for 15 min.

Rest and stretch

5K prep WOD #9

5 Total Rounds.
30sec on,20sec off: Move from one exercise to the other in this order.
Double unders
Sit ups
Push ups
Squat jumps (squat then jump as high as you can)
Kettle Bell Swings( pick a challenging weight)

3+ hours after main WOD
Jump rope
15minutes

5K prep WOD #8

Row 500 meters or run 400 meters
150 Double-unders or 300 singles
50 Burpees or... j/k u wish! lol... bust them out

3+ hours after main WOD
6 rounds
Jump rope
2 min on 1 min off

5K prep WOD# 7

5-7 wall walks or bridges.
If you do bridges hold for 30 sec.

Rest 90sec

8 minutes of jump rope.

rest 90 sec

3 rounds of
15Body weight deadlift
20 box jumps (24in box)
start the jump from 2 ft from box
rest 90 sec between rounds

3+ hours after main WOD
Tabata jump rope as fast as you can!
20 sec on 10 sec rest 8 rounds

5K prep WOD #6

Strength and cond WOD
12min AMRAP
5 Thrusters (pick a challenging weight)
7 Back extensions
9 Sit ups

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD
5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

It's official!!!!!

Rest and stretch!

Remember recovery is just as important as training...it's why we get better...not by over training!
Also, I have noticed a great deal of improvement in my performance now that I stretch every night before I go to bed.  This time...it's guna be different RUSSIAN!

5K prep WOD #5

Strength and conditioning WOD...
Dead Lift 5x1 @ 95-100% New PR or Fail.Rest (240sec) Between Lifts
Rest 5-10 min
4 Rounds For Time:
10 Kettle Bell Swings 1.5/1 Pood. Russian Swings with active Pull down. Move the bell as fast as possible.
10 Burpees, Max Height Jump on each Rep.

Endurance WOD rest day :)

5K prep WOD#4

Crossfit main site Strength and Cond. WOD
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.


Endurance WOD
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Row or run 12x20sec Sprints All out Efforts...2min Recovery between sprints. Damper setting is choice,"Come into each sprint at speed to maximize the 20 sec sprint"

5K prep WOD #3

Courtesy of CFE!
Strength and conditioning WOD rest day

buuuuuuuuuuut!
Endurance WOD is...
Row 2k

I strained my calve because my dumb ass didn't stretch or warm up on the last WOD so I will have to row instead of run.

Now I make sure to warm up prior to and stretch every night.

A full mobility warm up

This is an awesome warm up that gives you a good stretch...lol...I look this up after my slight injury.

Just click on link
Mobility Warm Up

5K prep WOD #2 courtesy of CFE

WOD taken from CFE
3x5 Weighted Pull Ups Rest(180sec) between sets
Rest 5min
4 Rounds, "Interval based". Hold each round within 5sec of your best round. Rest (60sec) between Rounds
15 pull ups
25 Double Unders
2 Dead lifts @ 90%

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
6x3 min intervals
Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4.
Hold maximal distance possible on each of the 3 min intervals.

5K prep WOD#1

Ok so i will be preparing for my 5K on May 1st by utilizing the WOD's from the CFE website.  It will be including low mileage runs and strength and conditioning  programming.  Let's see how much of an improvement I can make on my time of 28 min or at least how much more prepared I was in running :)

Todays WOD from CFE!
Back squat 7-5-5 rest 3 min between sets
Power Clean 5-5-3-3 rest 3 min between sets
Press 3-3-1-1 Rest 3 min between sets

Rest 5-10 min
4 rounds of 20:10 (20 sec on / 10 sec off)

Community kidfit!

Who said anything about working out...all we did was play!
Squats are called superheros'
Lunges...dinosaur walking
and frog jumps...hmm frog jumps...lol.
A little cheering goes a long way as long as it's fun!  Try it,  you will be surprised what you can do to motivate your little ninjas to start a healthy habbit.
Not to mention they will sleep like bears!