conditioning
Saturday, Oct. 23 2010
By Auty WOD 6 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Thursday, Oct. 21 2010
By Auty WOD 11 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Wednesday, Oct. 20 2010
Floor press 50-60%
5×5 31×1
4 sets unbroken
20 Kipping pull ups/Body rows w 90 sec break in bt/ sets
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By Auty WOD 6 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Tuesday, Oct. 19 2010
2 Rounds for each movement of:Â
1 Min max reps, immediately followed by a med ball sprint (parking lot) 20/16Â
Push press 95/65
Power clean 95/65
Front squat 95/65
H.P. Snatch 95/65
1 min rest inbt/ each movement.
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By Auty WOD 2 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Monday, Oct. 18 2010
Partial deadlift
(Work up to a heavy single)
 Tabata Mash upÂ
Wall Ball 20/16
Sit ups
Push ups
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By Auty WOD 6 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Sunday, Oct. 17 2010
By Auty WOD 6 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Saturday, Oct. 16 2010
Box squat
50-60%
5×5
 Complete 5 Rounds
12 Weighted Hip extensions 25/15 lbs (Slow tempo)
8 Weighted knees to elbows 10/5 lbs (Strict)
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By Auty WOD 1 Comment Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Friday, Oct. 15 2010
By Auty WOD 7 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Thursday, Oct. 14 2010
Floor press
50-60%
5×5 31×1
 5 Rounds for max reps of:
Riser Push ups
Strict pull ups
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By Auty WOD 5 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Wednesday, Oct. 13 2010
2 mins of
Med ball Throw and Chase 20/16
30 sec rest
2 mins of
Rowing/SDHP 55/35
30 sec rest
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“For the past three decades, saturated fat has been considered a major culprit of cardiovascular disease (CVD) and as a result dietary advice persists in recommending reduced consumption of this macronutrient. However, new evidence shows that saturated fat intake has only a very limited impact on CVD risk — causing many to rethink the “saturated fat is bad” paradigm.”
Read the rest of the article and post thoughts to comments.
By Auty WOD 9 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Tuesday, Oct. 12 2010
Partial Deadlift
(Work up to a heavy set of 3)
 Complete in unbroken sets (Score partitions):
21-15-9
Deadlifts 225/155
 Complete 50 weighted sit ups w/ anchors 45/30 lbs
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Burpee deadlifts and ring dips
By Auty WOD 6 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Monday, Oct. 11 2010
5 Rounds for time:
Farmers carry 50/35 lbs Db’s( Parking lot)
25 Lunges
25 Jumping pull ups
25 Slam ball 20/16
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By Auty WOD 5 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Sunday, Oct. 10 2010
By Auty WOD 2 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, Push, saint, training, weights
Tuesday, Oct. 05 2010
4 Rounds of
1 min of max effort at each station w/ 1 min rest in bt/ rounds.
 Step ups 45/30 lbs DB
Row
DB H.P Clean 40/25
Burpee
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Getting aquainted with “cousin”
By Auty WOD 3 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, power, Push, ripped, saint, training, weights
Monday, Oct. 04 2010
Partial Deadlift
(Work up to a heavy set of 5)
 5 Sets of 12 reps
Single leg squats with Db’s
(work) up to a max weight/ leg
5 Weighted pull ups for max weight
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By Auty WOD 3 Comments Tags: albert, conditioning, crossfit, edmonton, intensity, personal, power, Push, ripped, saint, training, weights
Sunday, Oct. 03 2010
AMRAP in 20 mins of
5 Thrusters 95/65
7 H.P. Clean 95/65
10 SDHP 95/65
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By Auty WOD 7 Comments Tags: albert, conditioning, crossfit, edmonton, personal, power, Push, saint, training, weights
Saturday, Oct. 02 2010
By Auty WOD 7 Comments Tags: albert, conditioning, crossfit, edmonton, personal, power, Push, saint, training, weights
Friday, Oct. 01 2010
AMRAP in 20 mins of
7 Burpees
15 Slam ball 20/16
7 Deadlifts 225/155
15 S.A. snatch 50/35 lbs db
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By Auty WOD 14 Comments Tags: albert, conditioning, crossfit, edmonton, personal, power, Push, saint, training, weights
Thursday, Sept. 30 2010
Pull up
6×1 w/ 2 min rest
(Work up to a 1 rep max)
5 Rnds for max reps of:
Press into Push press into Push jerk 95/65
Max out one movement before moving to the next
By Auty WOD 1 Comment Tags: albert, conditioning, crossfit, edmonton, personal, power, Push, saint, training, weights
Wednesday, Sept. 29 2010
2 Rounds for time of
35 Push ups
35 SDHP 75/55
35 Box jumpsÂ
35 Thrusters 75/55
35 pull ups
35 H. P. Snatch 75/55
35 Squats
35 H. P. Cleans 75/55
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By Auty WOD 8 Comments Tags: albert, conditioning, crossfit, edmonton, personal, power, Push, saint, training, weights
Tuesday, Sept. 28 2010
P. Snatch
6×1 w/ 2 min rest
(Percentage)
3 Rounds for time of:
1-5
Deadlift 275/185
Ring dips
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Cody- Farmers carry in the rain
By Auty WOD 9 Comments Tags: albert, conditioning, crossfit, edmonton, personal, power, Push, saint, training, weights
Monday, Sept. 27 2010
By Auty WOD 9 Comments Tags: albert, conditioning, crossfit, edmonton, personal, power, Push, saint, training, weights
Sunday, Sept 26 2010
Complete for time:
21-15-9 reps of
Ring dips
DU’s
Then:
21-15-9 reps of
Squats
Jumping pull ups
Then:
21-15-9 reps of
Sit ups
Lunges
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By Auty WOD 2 Comments Tags: albert, conditioning, crossfit, edmonton, personal, power, Push, saint, training, weights
Saturday, Sept. 25 2010
“300”
Complete for time:
25 pull ups
50 Deadlifts 135/95
50 Push ups
50 Floor wipers
50 KB Clean to press 35/20
50 Box jumps 24′ box
25 pull ups
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By Auty WOD 3 Comments Tags: albert, conditioning, crossfit, edmonton, personal, power, Push, saint, training, weights